W4P5

Friday 

AM - Running into Swimming

RunSwimBike event practice

150 Cal Air Bike
1 Mile Run

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

A. Split Jerk, work to a single

B. Squat Snatch. Hang Squat Snatch, 1.1 @ 175lb per min x 10 mins

C. EMOM x 10 mins:

25 DU’s

3 touch n go Power Snatch @ 145lb

A. 255, missed 275 twice.  Felt like garbage
B. Complete, full snatch didn't feel great but hang snatch was good
C. Complete, not too bad

Saturday 

AM - LEnd mixed + EZ Aerobic

Event 4

+

15 min EZ AirDyne

10:53... need to pace more early on, accept the high breathing rate and go.

PM - Skills

100ft as fast as possible

+

Heavy Barbell TGU practice

+

Triple Under Practice

+

Good Mornings @ 3010, 15 lite reps x 3 sets, 1 min

Triple under practice during warm up a couple times
100ft HS Walk- 1:40 on sunday
GM's @ 75#'s on sunday

Monday 

AM - MAP Cyclical

3 sets @ high effort:

2 min AirDyne

2 min Row

2 min Run

6 min rest

Done, fasted w/ BCAA's.  Felt great.  Had to do it at home b/c little boy is sick which means I used Air Dyne with no monitor but pushed it hard.
Did Row/Bike/Run to run off the bike- Row @ 1:50, 1:49, 1:47/500m's
Only rested 4 min b/w sets b/c I knew little boy was about to wake up which he did.

PM - SN int + CN int + Upper CP Battery

A. Hang Snatch, work to 185lb for a double

B. Squat Clean, work to 250lb for a single

C. Event 3

P.M. done

Tuesday 

AM - LEnd tester + EZ Aerobic

10 sets:

20 sec Row ALL OUT

40 sec Row @ 2k PR pace

120 sec rest

20 sec were at about 1:24-1:25/500m
40 sec @ about 1:50-1:52/500m
Recovery was good

PM - low load 10 min AMRAP

10 min AMRAP:

10 Chest to Bar

10 Box Jump Overs - 30”

10 HSPU

10 Box Jump Overs - 30"

5 rounds in about 10:10  All Unbroken, BJO's not very fast

Wednesday 

AM - SN emom + C&J emom + DL emom %’s

A. Hang Snatch, 1 rep @ 135lb per min x 10 mins

B. Squat Clean and Split Jerk, 1 rep @ 185lb per min x 10 mins

C. Deadlift, work to a moderate touch n go set of 5

PM - 15 min Muscular End test

off