W1P7

Week 1
Friday
Fittest Games Event 1 and 2

Saturday
AM - Running MAP + test
5 x 2 min Run @ 75% on flat/1 min walk
+
For time:
10 Burpees
200m Run
10 Burpees
200m Run
10 Burpees
200m Run
10 Burpees

Ran/walked a 5k trail with wife this morning
then..


PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 60% RM every 90 sec x 10 sets
B. EMOM x 20 mins:
1st - 4 Ring Muscle-ups
2nd - 3-5 Kipping HSPU to 10” Deficit

A. DL x 5 sets
B. Fittest Games Qual 4:30
+
10 min EMOM
1st- 3 DL, 265#
2nd- 5 10" HSPU's
+
HS Practice

Monday
AM - AirDyne MAP + test
5 x 2 min AirBike @ 75-80%/1 min rest
+
For time:
50 Pull-ups
40 cal AirBike
30 Pull-ups
20 cal AirBike
10 Pull-ups
AB Intervals done, 60RPM
+
Run test from saturday b/c I'd done so many pullups friday and saturday
4:40ish

PM - C&J int + SN mod + SN tng emom
A. Squat Clean Thruster Cluster, 1.1.1 - work to a max
B. Squat Snatch. OHS, 1.2 every 90 sec x 9 sets - 3 sets @ 185b, 3 sets @ 195b, 3 sets @ 205lb
C. 1 power snatch + 2 hang power snatch per min x 15 mins - 5 min @ 155lbs, 5 min @ 165lbs, 5 min @ ???
A. 245#
B. Complete felt great
C. Done, last 5 @ 185

Tuesday
AM - Running MAP + test
10 x 1 minute Run @ 75-80% on flat/30 sec walk
+
10 rounds for time:
100m Run
7 Toes to Bar

Complete, ran 1 min each time but marked time at 200m to keep pace, hit 200m at about 45 sec each
+
8:40ish for test

PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, work to a challenging single - no fails
B. Deadlifts, 10 touch n go @ 225lbs per min x 5 mins
C. EMOM x 30 mins:
1 Rope Climb to 15ft - use legs
2-3 tough Strict HSPU to Deficit

A. Built to 405
B. Done, about 15 sec/set.  Liked this b/c it needs work
C. Complete, I moved the rope away from rig but now it needs to some other fixes so that was frustrating


Wednesday
AM - Rowing MAP + test
10 x 1 min Rowing @ 1:55/500m pace, 30 sec rest
+
For time:
600m Row
60 Wall Balls @ 20lb to 10 ft

Complete, intervals felt pretty good.
+
4:46
Row took 2:25 then I did WB in 40/20.  Shoulders were limiter pleased b/c I did last 20, wanted stop but did 20 UB

PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat, 3 fast reps @ 265lbs per min x 10 mins
B. 5 touch n go Squat Clean per min x 10 mins
*must be unbroken reps
*adjust load up or down as needed per minute to maintain unbroken and achieve highest possible score
*best to get someone to help you add/reduce load

A. complete, felt solid
B. 2 min @ 155, 2 min @ 175, then the rest at 155
Disappointed, thought I'd be able to get at least 185.  Legs felt great it was lower back from DL's and upper back from everything else.  So basically my whole back side was fatigued.  Didn't have a belt which would have helped.
AD for 12 min