W1P6

Friday

AM - Rowing MAP

300m Row @ 1:45/500m pace x 10 sets, rest as needed b/t to maintain work pace

Complet on the 2:30 mark which gave me about 1:26/7 rest.  all sets around 1:03 time.

PM - FSq test + SN int + SN based EMOM

A. Front Squat, work to a tough set of 4

B. Squat Snatch, work to a moderate effort touch n go triple

C. EMOM x 20 mins:

1st - 3 touch n go Power Snatch @ 155lb

2nd - 5 Ring Muscle-ups

A. 275, felt heavy- legs were ok more in shoulders.  legs felt it on the last rep.
B. 185, felt solid, there's more there.
C. Complete, all good, started catching a little lower as sets progressed.

Saturday

AM - Running MAP

1 min hill Run @ 85-90%/2 min walk back down x 10 sets - find a mild incline, doesn’t have to be much

Completed P.M.
Turned in to 1 min @ 90%, 1 min @ 70% back down, 1 min walk. Had to do this to get far enough back down the hill to be able to repeat.

PM - DL emom mod (varied) + mixed MAP sets (short)

Deadlift off 2” platform @ 3030, build to a tough double

+

15 sets @ high effort:

2 Burpee Bar Muscle-ups

4 Box Jumps - 24” - step down

6 Wall Balls - 20# to 10 ft

8 Russian KBS - 32kg

45 sec b/t reps

*Mix and match work order per set

DL- 365, felt pretty good.  more there.
15 sets complete all around 53-55 seconds depending on order mainly. 
Finally figured out first rep of bar MU's a little bit, they got much better.

Monday

AM - AirDyne based 30 min low

30 minutes @ 75%/moderate:

3 min AirDyne

1 min Stir the Pot on Swiss Ball (google it)

1 min Reverse Single Unders

1 min Front Bridge

Done kept RPM on bike at 60-61ish.
Liked the core work
Single Unders were off on the first set but found rhythm after that.

PM - C&J int + C&J based EMOM

A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a tough set 

B. EMOM x 20 mins:

1st - 3 Squat Clean Thruster @ 185lb - drop each rep

2nd - 1 Legless Rope Climb + 1 Rope Climb to 15ft use legs

A. Built to 255, didn't feel explosive at all so moved on
B. Emom was tough but just right.  Thrusters felt good as far as weight goes but got breathing up.  Grip started to give on rope climbs on last 2 sets but still got it.

Tuesday

AM - Running MAP

4 sets:

1 min Running @ 50%

1 min Running @ 75%

1 min Running @ 85-90%

1 min Running @ 95%

4 min walk

Done, felt good.  4 min felt like plenty of recovery, I don't think I hit the 95% hard enough, I tried to get faster each time though

PM - DL emom mod (varied) + mixed MAP sets (long)

Snatch Grip Deadlift, 2 tough touch n go reps per min x 5 mins - no straps

+

3 sets @ high effort:

10 Bar Facing Burpees

15 Shoulder to Overhead @ 95lb

20 Step Down Box Jumps - 24"

30 cal Rowing

90 DU's

Rest same as work time

*mix and match work order per set

Sn DL, I think I did 255 I can't remember but grip was the worst part.  I did hook grip.  I tried without and I dropped it on second rep about half way up.

Wednesday

AM - low load aerobic tester

For time:

30 Toes to Bar

50 cal AirBike

20 Toes to Bar

50 cal AirBike

10 Toes to Bar

10:54
30 TTB- unbroken, lost rhythm at 27 but stayed on bar
50 Cal started at 65 RPM and never went below 60, took 4:00
20 TTB- 13/7
50 Cal, did more intervals here and it took 4:22
10 TTB Unbroken

PM - OHS test + Core + Prowler ALEnd 

A. OHS @ 22X1, work to a tough 5

B. L Sit from Pull-up Bar, 10 sec hold per min x 5 mins

C. Front Bridge, 30 sec heavy x 5 sets, 1 min

D. Prowler Sprint, 10 sec ALL OUT @ 225lb total load (including sled weight) x 6 sets, 2-3 min b/t

A. 235, wrists and legs were limiter.  Shoulders actually felt pretty solid. I expected to get a little heavier here.  Did 225 for my 3rd set and it felt really heavy so I just went to 235 to get another set in. 
B. Complete
C. Complete with 80# on back, noticed I still have anterior pelvic tilt unless I really focus on getting hollow body.
D. Complete will be faster next time.