W3P5

W3P5

Friday 

AM - Running into Swimming

Run/Swim event practice

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

A. Deadlift, work to a tough double - not touch n go, 5 sec reset b/t reps

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

C. EMOM x 16 mins:

1st - 5 Ring Muscle-ups

2nd - 5 touch n go Squat Snatch @ 135lb

3rd - 5 Bar Msucle-ups

4th - 10 Overhead Barbell Wlaking Lunges @ 135lb

A. built to 425, felt pretty good on this today.
B. 225, could have gone heavier but did Jerks yesterday b/c of getting behind with sickness and wanted to keep it sharp.
C. Complete, breathing was high the whole time after the first round of all of it but movements felt good.

Saturday 

AM - LEnd mixed + EZ Aerobic

15,12,9 for time:

Power Clean @ 115lb

Burpees

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10 min rest

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15,12,9 for time:

Power Clean @ 115lb

Burpees

*Goal is sub 3 min on both, don’t hold back on the 1st one

*Make sure you perform proper reps

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15 min EZ AirDyne

2:56... burpees got slow and just gassed out
3:45... just didn't have it
Was able to stay unbroken on both but system just isn't ready for this yet.

PM - Skills

10 ft handstand walk per min x 15 mins - work on speed

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L Sit on Rings, 10 sec hold per min x 5 mins

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L Sir from Pull-up Bar, AMSAP x 3 sets, 3 min b/t

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Triple Under Practice

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Back Extensions @ 2020, 10-12 reps x 5 sets, 1 min - lite load

Monday 

AM - MAP Cyclical

5 sets @ high effort:

1 min AirDyne

1 min Row

1 min Run

3 min rest

All Rows @ 1:50/500m
AD- played with different intervals and got the below #'s
Cont pace- 15
12/8- 16
10/5- 15
Cont- 15
12/8- 16
Ran about 220m each time.
Switched order b/c I wanted to run after the bike.  I was pushing the bike pretty hard today.  I'll be happy if I can keep close to 15 cal/min on triathlon.

PM - SN int + CN int + Upper CP Battery

A. Hang Snatch, 2 reps every 90 sec until failure - start @ 175lb, add 5 lb per interval, not touch n go, drop each rep, fast reset b/t reps

B. Squat Clean, 3 reps every 90 sec until failure - start @ highest snatch load completed, add 10lb per interval, go right from snatch interval into clean interval, no additional rest

C. For time:

21 Strict HSPU to 5” Deficit

18 L Pull-ups

15 Kipping HSPU to 10” Deficit

12 L Pull-ups

9 Wall Walks

6 L Pull-ups

A. build up to 215, missed first rep on 220 and just stopped.  Felt solid.  Was snatching from the hip with a slight torso lean forward.  Practiced that for comp, it's stronger than going down thigh for me.
B. Built up to 270.  This got really tough the last two sets.  rested a little more between the triples on the 270 but the rest were fast.  Feel good about this #.
C. 14:58.  
21 HSPU's- 9/3/2's to finish.  Shouldn't have done 9 to start, really gassed out and this took a good bit of time
18 Pull Ups- 6/6 pronated and shoulder was popping and kind of hurting so switched to supinated and did last 6
15 Kipping- 5 sets of 3
12 Pull Ups 9/3 pretty quick
9 wall walks- slow, was pouring sweat and slipping some
6 Pull Ups unbroken.
Pressing was definitely the limiter, not the pull ups.

Tuesday 

AM - LEnd tester + EZ Aerobic

For time:

9 Thruster @ 135lb

12 Lateral Barbell Burpees

15 Power Clean @ 135lb

12 Lateral Barbell Burpees

9 Thruster @ 135lb

*Goal is sub 2:30 min

+

15 min EZ Row 

Did competition WOD
10 Thrusters, 155
7 MU
10 Snatch, 155
7 MU
10 OHS, 155
7 MU

4:58.  Unbroken except Snatches.  3/2/1/1/1/1/1 too slow.  Gotta dig better during snatches.
15 min Bike instead of row.  Read it wrong but needed the practice on the bike.  got 142 Cal at higher than easy effort.

PM - low load 10 min AMRAP

10 min AMRAP:

10 Toes to Bar

8 Wall Balls - 20# to 10 ft

6 Box Jump Overs - 24”

4 Burpees to 6” OH

2 Power Snatch - 115lb

6 + 1.  Felt pretty decent, box jump overs were slow.

Wednesday 

AM - SN emom + C&J emom + DL emom %’s

A. Squat Snatch. Heaving Snatch Balance, 1.1 @ 175lb per min x 10 mins - pause in full depth for 1 sec every rep

B. Deadlift @ 11X1, 1 rep @ 84% RM per min x 4 mins

C. Power Clean and Split Jerk, 1 rep per min x 10 mins - 5 min @ 205lb, 5 min @ 225lb

A. Complete.  Snatch felt heavy. That oly work on monday wore me out.  My pull felt week.  Snatch Balance was no problem.
B. @ 375. felt ok
C. Complete, decent 

PM - 15 min Muscular End test

21,18,15,12,9,6,3 for time:

Chest to Bar

Push Jerk @ 95lb

AirBike Cals 

16:25 All Unbroken.  Pushed the pace on the bike and kinda paid for it.  Did wrong order, I started with the bike.  Got 21 Cal @ about 75RPM, did some intervals on 18/15/12 by the 9's I was down to 55-58 RPM avg.  Pull Ups and OH felt good except left shoulder doesn't feel great.