W2P5

Week 2

Friday 

AM - Running into Swimming

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

Done, swapped the order to prep for comp.  Felt good

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

A. Deadlift, work to a touch n go triple

B. BTN Split Jerk, work to a single

C. EMOM x 10 mins:

3 touch n go Power Snatch @ 155lb

3 Ring Muscle-ups

A. 405, felt tough
B. 315, finally got this OH.  Felt good on this today.  Technique felt better getting under it.  Left shoulder and core strength were limiter or I could get more.
C. complete, all under 30 sec but got fairly tough.

Saturday 

AM - LEnd mixed + EZ Aerobic

3 sets ALL OUT:

30 sec Thrusters @ 115lb

30 sec Pull-ups

30 sec Burpees

9 min b/t

+

15 min EZ AirDyne

Done, don't have the push on burpees like I used to.  Pushing off the ground explosively and hip flexors are limiters
Thrusters- 15, 15, 15
Pull Ups- 24, 25, 26
Burpees- 12, 13, 12
+
Core work
+
30 min walk w/ wife and son.

PM - Skills

Single Arm OH KB Squat Practice

+

Handstand Hold practice - free standing

+

Handstand Walk practice

Monday 

AM - MAP Cyclical

200m Run @ high effort every 90 sec x 10 sets

+

rest as needed

+

500m Row @ 2k PR pace x 4 sets, 2 min

Complete.  First 2 around 50 sec then all b/w 42 and 47 seconds.  Honestly, breathing was fine and hip flexors felt fatigued.  Felt like I just couldn't go much faster.  I liked this, I need more sprint-ish work.
Row complete @ 1:50/500m.  Tough on both leg drive and breathing.
+
3 min Air Bike @ 58-60 RPM.  Tough

PM - SN int + CN int + Upper CP Battery

A. OHS, work to a single

B. Power Clean, work to a touch n go 5

C. For time:

1—>4 unbroken Ring Muscle-up Ladder

5—>8 unbroken HSPU Ladder

9—>12 unbroken Chest to Bar Ladder

12—>9 unbroken Toe to Bar Ladder

8—>5 unbroken HSPU Ladder

4—>1 unbroken Ring Muscle-up Ladder

Did some HS Walks for warm up.  Forgot about KB OHS, I'll do some tomorrow.
A. OHS- 315, glad to finally hit this.  295 felt easy so I went for it.  Legs felt great, shoulder stability was hard part obviously
B. 245, tough but pleased with it.  Catching it kind of low.
+
14:20.  Not super happy with this.  Toes to Bar took the bulk of the time.  Did my set of 12 then had to rest a good bit b/c I barely got it, each set was a struggle to the point of on the set of 9 I had to hang and get the last 2 reps.  Everything else was fine.  CTB got a little tough but not too bad.  MU's at the end were definitely hard but still got them pretty quick.

Tuesday 

AM - LEnd tester + EZ Aerobic

For time:

30 Thrusters @ 95lbs

500m Row

*Goal is sub 2:40 min

+

15 min EZ Row 

Done, 2:38.  I believe last time I did this was 2:47 or maybe even 2:57.  I remember you saying my thrusters should have been faster so I pushed harder there, slowed down towards the end.  Kept a 1:40 pace on the row and last time I think i remember rowing 1:45.

15 min @ 2:25ish

PM - low load 10 min AMRAP

10 min AMRAP:

5 Burpee Bar Muscle-ups

21 OHS @ 45lbs

50 DU's

4 rounds, time got away from me here.  BBMU didn't feel great.  Still having a hard time with the first rep. (every rep on BBMU's).  Should have done squats faster, legs were fine.  Shoulders were smoked, couldn't even do 50 DUs unbroken.  Disappointed in this score.

Wednesday 

AM - SN emom + C&J emom + DL emom %’s

A. Power Snatch. Below Knee Hang Power Snatch, 1.1 @ 165lb per min x 10 mins

B. BTN Split Jerk. Split Jerk, 1.1 - work to a tough set

C. Deadlift @ 11X1, 2 reps @ 80% RM per min x 4 mins - reset b/t reps

A. Complete, felt solid
B. 265, just barely missed split jerk on 275.  BTN felt solid
C. @ 355, complete felt good.

PM - 15 min Muscular End test

For time:

50 cal AirBike

500ft Unloaded Prowler Push

50 double KB Hang Snatch @ 16kg/arm

500ft Unloaded Prowler Push

50 cal AirBike

20:53.
First 50 Cal done in 4 min @ about 60-62 RPM
Sled Push done w/ a break at 250' 
KB Snatches done by 10's w/ too much rest, couldn't catch breath at all from sled push
Sled Push broke 4x.
50 Cal done in about 6 min @ 50-52 RPM for first 40 Cal then finished last 10 @ about 58RPM.  

This hurt bad.  It's REALLY hot out here.  I had stomach bug wednesday so I just did both these today.  Good to go now though.