W1P5

Week 1

Friday 

AM - Running into Swimming

20 min EZ Run, into 10 min Swim @ high effort

Done in afternoon, run felt good.  swim was tough.

PM - DL int test + Jerk int + SN based EMOM

A. Deadlift, work to a single - not a max

B. Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a max set

C. EMOM x 10 mins:

1st - 10 OHS @ 155lb

2nd - 10 Bar Facing Burpees

A. 435, 415 felt great, 435 almost missed.
B. built to 245, felt ok not awesome.
C. Complete, this was tough.  Leg fatigue on squats and hip flexion on burpees.

Saturday 

AM - LEnd mixed + EZ Aerobic

3 sets ALL OUT:

30 sec Chest to Bar

30 sec Power Snatch @ 115lb

30 sec AirDyne

9 min b/t

+

15 min EZ AirDyne

Hellooo LE!  This was terrible.  Took more than 15 min on bike to recovery and my EZ pace was very easy.  
CTB Pull Ups- 26, 24, 25 unbroken every time 
PS- 8, 10, 9 (first set work gym grips and broke up snatches b/c of them, second round didn't wear them, third round wore them for pull ups then took them off for snatches.  These were tough regardless.
AirBike- RPM's- 73, 68, 69.

Hurt bad!

PM - Skills

TGU’s @ 32kg, 3/arm x 3 sets per arm, rest as needed

+

Handstand Hold practice - free standing

+

Handstand Walk practice

Monday 

AM - MAP Cyclical

5 sets @ high effort:

1 min Rowing

1 min rest

1 min AirDyne

1 min rest

1 min Running

1 min rest

Complete.  Felt great.  Done out of bed fasted w/ some BCAA's.  
Row- 1:55, 1:50, 1:45, 1:45, 1:42
AD- 60-65 right foot turns each time, speed up throughout (at home no monitor)
Run- at home, no exact distances but speed up each time. 

PM - SN int + CN int + Upper CP Battery

A. Squat Snatch Cluster, 1.1 - work to a tough set

B. Above Knee Hang Squat Clean, work to a tough 3 - no dropping b/t

C. AMRAP in 10 minutes:

5 Strict HSPU to 10” Deficit

1 Legless Rope Climb to 15ft

Did skill stuff from saturday as warm up
A. 205, didn't feel heavy just left shoulder was missing it. 
B. 255, felt REALLY heavy.  First try only got 1 and barely got it.  Only reason I went for it again is b/c I hit 275 at that comp so I knew I had to get at least 255.
C. 7 rounds even.  HSPU's were the limiter.

Tuesday 

AM - LEnd tester + EZ Aerobic

For time:

9 Thrusters @ 135lb

12 Lateral Barbell Burpees

15 Power Clean @ 135lb

12 Lateral Barbell Burpees

9 Thrusters @ 135lb

+

15 min EZ Row 

3:03, fell apart.  Burpees were pretty quick first set.  15 PC's unbroken.  Second set of burpees were probably a good bit slower then I picked up the bar and did 2 thrusters and dropped.  Took a break and then finish the 7 unbroken.  Just not there yet.  Quads were smashed.
15 min Row @ 2:25 pace, not sure what easy is.  Back was tight for last 8-9 min on the rower.

PM - low load 10 min AMRAP

10 min AMRAP:

15 Pull-ups

12 Wall Balls - 20# to 10 ft

9 Burpees to 6” OH

I think it was 5 + 21.  Maybe 6 but i think 5.  Couldn't dig this afternoon.  Everything felt ok but just couldn't go there and was kind of seeing spots afterwords even though I never felt dizzy or sick.  Not sure what was up but first round was about 90 sec I believe.  Should do much better on this one. 

Wednesday 

AM - SN emom + C&J emom + DL emom %’s

A. Power Snatch, 1 rep @ 175lb per min x 7 mins

B. Power Clean and Split Jerk, 1 rep @ 205lb per min x 7 mins

C. Deadlift @ 11X1, 2 reps @ 76% RM per min x 5 mins - reset b/t reps

A. Done felt sharp and fast.  Was moving bar pretty quick 
B. Same, felt solid on both power clean and jerk.
C. @ 340, felt ok not great.

PM - 15 min Muscular End test

For time:

100 cal AirDyne

50 double kb front squats @ 24kg/arm

40 Box Jump Overs - 24”

30 Alternating Pistols

20 Box Jump Overs - 24”

10 double KB Thrusters @ 24kg/arm

21:23
100 Cal Assault Bike- 10 min
FSQ's- 20, 15, 15.  Shoulders were biggest limiters not legs.  Breathing was high but I'd still say shoulders were the limiters.
BJO- slow and steady
Pistols- unbroken but not super fast
BJO- slow and steady but a little faster pace than 40's
Thrusters unbroken and no problem.