W1P8

Week 1

Friday

AM - Rowing MAP

3 min Row @ 1:50/500m pace x 5 sets, 3-5 mins b/t

Complete more like 1:51-2 pace.  legs were dead for some reason.  Rested 3 min each time, hardest part was just getting it down to 1:50, not so much breathing although it was high too b/c I was having to push so hard.

****Did first OCT wod with HS Walks and all with a buddy who's competing b/c he wanted me to push him.
Got through all but 5 pistols and last HS Walk.  Breathing was much more of a factor than I though it would be.  Finished first have in 5:01 so I definitely slowed down a good bit.
Did all HS Walks unbroken
First set of pistols smooth and steady
Snatch- 10/5
Lunge Unbroken
WB- 10/5
MU Unbroken
Only difference on the way back was more breaks b/w movements and broke pistols 5/5.
He's been to regionals last few years and qualified for OCT.  He got to the HS Walk before the last set of pistols so happy about that.  Although that workout is not at all up his alley.

PM - SN int + CJ int + LP2—>LEnd mixed

Below Knee Hang Power Clean. Power Clean. Split Jerk, 1.1.1 - work to a tough set - go touch n go on the cleans

+

Squat Snatch, 2 touch n go every 90 sec until failure - start @ 175lbs, add 5 lbs per set

+

5 sets ALL OUT:

20 sec touch n go Power Snatch @ 135lbs

20 sec AirBike

4-6 min b/t

+

10 min EZ AirBike

A. 255, Hang Power Clean was the limiter, everything else felt decent.
B. Built up to 210, missed the first rep at 215 and called it.
+
8-9 PSnatch/set
Got up to about 80RPM each set
**Just couldn't dig in quite hard enough but still got that almost sick feeling that you only get from Lactate training.  Did 40 sec straight of work so really only about 15 sec on the bike each time, wasn't sure if you wanted it like that or 20 sec from when I started.
Need to be above 90RPM on something like this I feel like.

Saturday

AM - Upper Volume Accumulation

EMOM x 20 mins:

1st - 15 Pull-ups

2nd - AMRAP unbroken Strict HSPU to 10” Deficit

3rd - 5 Ring Muscle-ups

4th - 10 Shoulder to Overhead @ 115lbs

Complete.
HSPU's- 10, 6, 6, 5, 5.
Everything felt fine except I didn't warm up my shoulder enough so it was pretty achey. 

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 80% every 45 sec x 15 reps

B. 3 minutes @ 85-90%/high effort:

50 DU's

7 KBS @ 32kg

—3 min

3 minutes @ 85-90%:

10 Wall Balls @ 20lbs to 10 ft

10 Step Down Box Jumps @ 24"

—3 min 

3 minutes @ 85-90%:

10 Hang Power Clean @ 95lbs

10 Lateral Barbell Burpees

—3 min

3 minutes @ 85-90%:

50ft Walking Lunges

2 Rope Climb to 15ft

—3 min

3 minutes @ 85-90%:

500m Row

AMRAP DU’s in remaining

3 + 5, shoulders burning from DU's was limiter
3 + 12, quads on box jumps were screaming and just heavy, wall ball felt good
3, quads on burpees and breathing.  This is the only one of the first 4 where breathing was a factor
3 + 50', too much break between RC's
1:51 500m, 85 Double Unders **tripped up a few times getting started on DU's and then once with about 10 sec left.

Monday

AM - Running MAP

100m Run @ 85-90% per min x 20 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS, work to a tough single

B. 3 fast hang power snatch @ 135lbs every 30 sec x 21 total reps

C. 2 touch n go Power Clean and Overhead @ 135lbs every 20 sec x 20 total reps

D. 6 sets @ 97%:

25 AirBike

3-4 min b/t

Estimated about 17-18 seconds, walked it off after and it was probably closer to 120m.  I was pushing almost full speed. 

P.M.
A. built to 315, felt really solid, there's more in the take.  Looking forward to testing 1RM towards the end of this.
B. Complete felt solid
C. Felt good
D. Got b/w 85-88 RPM each time

Tuesday

AM - Upper Volume Accumulation

10 min AMRAP:

5 Burpee Bar Muscle-ups

10 Strict Pronated Pull-ups

—10 min rest

10 min AMRAP:

5 Burpee Ring Muscle-ups

10 Strict HSPU - no deficit

5 + 5 reps.  Pull Ups felt heavy from the start
4 + 3.  Really surprised me on the HSPU's.  Got the first 10 unbroken but was a struggle.  After that it was at least 3 sets/time

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 5

B. Overhead Barbell Walking Lunges, work to a max set of 5/leg

C. Toes Through Rings @ 2020, 5 reps per min x 10 mins

D. Turkish Get-ups @ 32kg, 1 rep per arm per min x 15 mins

A. Built to 305 no felt.  Felt Decent
B. 135, 185, 205 only got 3 steps.  I know 205 was going to be reaching but I didn't want to stop after just two sets.  This was really tough.  Felt a disconnect at the bottom of the lunge holding weight OH.  Midline stability is lacking in that position and glutes need more work.  Keep it coming

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 5010, 6 moderate reps x 5 sets, 1:30 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

20ft HS Walk

20 cal Rowing

20 unbroken DU’s x 3 sets

A. 135, 155---> actually pretty tough, probably more than moderate.  Really excited about having this A. and B. consistently in the program to see how it helps.  Felt it in low back obviously but I felt it a TON in my abs.
B. 0, 10's------> added.  Felt better than usual first weeks on these.  didn't want to go too heavy b/c I know my hammies are going to be smoked tomorrow anyway.
+
6 + Walk + 10 Cal
Row stayed at about 1050Cal/hr.
HS Walks Unbroken
Had 2 trips on DU's on 15 and 18.  Felt pretty smooth

PM - mixed MAP Sets (short)

EMOM x 30 minutes:

4 Toes to Bar

4 Push-ups

4 Front Squat @ 95lbs

*Perform quickly

*Adjust work order each set

Done in A.M.
All Under 17 seconds/round.  Felt smooth and fast.