W4P7

Week 4

Friday

AM - Rowing MAP + test

1 min Run @ 85-90% x 7 sets, 1 min rest

+

For time:

800m Run

21 Burpee Box Jump Overs @ 30” box

Complete.  Was at wife's parent's house so don't know distances but I did GPS the 800m
+
I think my time was like 6:50.  Don't remember though

PM - SN int + C&J mod + CJ tng emom

A. Power Snatch Cluster, 1.1.1 - work to a max set

B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ moderate load every 1:30 min x 9 sets - 3 @ 155lbs, 3 @ 165lbs, 3 @ 175lbs

C. 2 touch n go Power Clean and Overhead @ 155lbs every 20 sec x 10 sets

+

4 touch n go Power Clean and Overhead @ 135lbs every 30 sec x 5 sets

A. built to 215, no fails felt great
B. Complete easy
C. Complete not too bad
D. Complete this got pretty difficult but not unmanageable 

Saturday

AM - Running MAP + test

7 x 1 min Rowing @ 85-90%/1 min rest

+

For time:

21 cal Rowing

50ft HS Walk

15 cal Rowing

50ft HS Walk

9 cal Rowing

50ft HS Walk

Complete @ 1:41ish pace.  Started a little slower and built to a little faster
+
Forgot time again sorry.
First and second 50ft were unbroken, fell on the last one at like 40ft.  Shoulders were absolutely smoked.  Kept row at about 1150-1250 Cal/hour.  rest was all taken before HS Walks just to get shoulders ready b/c I wanted to get as much unbroken as possible

PM - DL emom speed + HSPU/MU volume

A. Deadlift @ 11X1, 3 reps @ 72% RM every 90 sec x 5 sets

B. EMOM x 28 mins:

1st - 4 Bar Muscle-ups

2nd - 2 tough Strict HSPU + 2 Kipping HSPU to Deficit

3rd - 4 Ring Muscle-ups

4th - 2 tough Strict HSPU + 2 Kipping HSPU to Deficit

A. Done felt sharp and fast @ 325
B. Done felt real easy so adjusted a little
First 3 rounds through as written- HSPU's @ 8" deficit
Next 3 rounds did 5 muscle ups on bar and rings- HSPU's @ 10" deficit
Last round I did 8 Muscle ups on each and added a kipping hspu to each.

Monday

AM - AirDyne MAP + test

1 min AirBike @ 85-90%/1 min rest x 7 sets

+

9,15,21 for time:

Box Jump Overs @ 24"

Toes to Bar

complete- AB @ 64RPM
+
4:01- all unbroken till 21 TTB which I broke- 6/5/5/3/2
Breathing was high but it was still quad/hip flexion fatigue being limiter

PM - C&J int + SN mod + SN tng emom

A. Squat Clean and Split Jerk, work to a single

B. High Hang Squat Snatch. Heaving Snatch Balance, 1.1 - work to a challenging set

C. 2 touch n go Power Snatch @ 135lbs every 20 sec until 30 reps

A. 275, stopped there felt really heavy
B. Up to 215 and stopped, no misses
C. Done, harder than I thought.  Shoulders and low back

Tuesday

AM - Running MAP + test

400m Run @ 85-90% x 4, 2 min walk

+

For time:

400m Run

21 Power Clean and Overhead @ 95lbs

15 Bar Facing Burpees

9 Power Clean and Overhead @ 135bs

*Set-up 2 separate barbells

*Goal is sub 3:30 min

1:38, 1:29, 1:28, 1:30
+
4:56- run about 1:44, 21 cl&j unbroken, burpees steady, 9's- 5/4

PM - DL int + DL tng emom + HSPU/Rope Climb

A. Deadlift, 5 touch n go reps every 2 mins x 8 sets - start @ 205lbs, add 20b per set

B. AMRAP in 15 minutes:

Legless Rope Climb to 15ft - 1,1,1,1,1,etc.

Strict HSPU to 5” Deficit - 1,2,3,4,5,etc.

A. Complete felt good, 325 and 345 were pretty tough
B. Finished 9 rounds + 1 RC + 5 HSPU's.  Last 5 were all singles.  Grip was limiter on RC and hspu's started to hit a wall

Wednesday

AM - Rowing MAP + test

500m Row @ 1:50/500m pace x 4 sets, 2-3 min

+

For time:

30 Toes to Bar

10 Burpees to 6” OH

20 Chest to Bar

10 Burpees to 6” OH

10 Bar Muscle-ups

Row's complete, not bad.  1:50.0, 1:49.3, 1:49.9, 1:48.4
+
6:15.  Felt terrible after the toes to bar, core was just shot and couldn't get good kip
20/10 on TTB
8/4/4/2/2 on CTB
5/3/2 on BMU's
Not happy with how this felt at all

PM - BSq emom mod + Leg Stamina + EZ AD

A. Back Squat EMOM

Mins 1—>5 - 3 reps @ 265lbs

Mins 6—>10 - 2 reps @ 295lbs

Mins 11—>15 - 1 rep @ 325lbs

B. For time:

21 R Leg Pistols

21 L Leg Pistols

18 cal AirBike

15 R Leg Pistols @ 16kg KB

15 L Leg Pistols @ 16kg KB

12 cal AirBike

9 R Leg Pistols @ 24kg KB

9 L Leg Pistols @ 24kg KB

A. Done felt fast
B. Completed- kept Air Bike at 62-64RPM
8:16.  Back tightening up o weighted pistols was the most uncomfortable part

W3P7

Friday
AM - Rowing MAP + test
15 x 30 sec Rowing @ 85-90%/30 sec rest
+
For time:
25 Chest to Bar
20 Wall Balls @ 20b to 10ft
15 Chest to Bar
10 Wall Balls @ 20b to 10ft
5 Chest to Bar

Complete, first 5 sets @ 1:48, next 5 @ 1:44, last 5 @ 1:41, wasn't sure where to pace on this, next time I'll be more consistent.  Back got tight that was main limiter
+
2:18 unbroken.  Harder than expected.  Had to gymnastics kip last 2 or 3 reps on the 25 CTB.

PM - SN int + C&J mod + CJ tng emom
A. Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a challenging set
B. Squat Clean and Split Jerk, 1 rep per min x 9 min - 3 @ 205lbs, 3 @ 215lb, 3 @ 225b
C. Hang Power Clean and Push Press, 3 reps @ 185lbs per min x 5 mins, into...
Hang Power Clean and Push Press, 6 reps @ 155lbs per min x 5 mins

A. 185.  Just missed the hang Snatch @ 205 b/c left shoulder didn't lock out.  Wanted to go for it again but figured since you said challenging set I should just stop there.  I could get 205.
B. Complete, clean felt off, not heavy just off.  Split jerk felt pretty good.
C. Done. 185 for 3's wasn't bad.  155's for 6 got tough for last 2 sets.  Breathing was high on those.

Saturday
AM - Running MAP + test
15 min Run @ 75%
+
For time:
400m Run
21 Thruster @ 95lbs
15 Bar Facing Burpees
9 Thruster @ 95lbs
Done not sure how far I ran but was at about 9 min mile
+
3:58 unbroken.  Burpees could have been faster but after the 21 thrusters legs were heavy and lactic feeling on burpees

PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 68% RM every 90 sec x 6 sets
B. 4-5 Ring Muscle-ups per min x 5 mins
+
2 Strict HSPU to Deficit every 30 sec x 5 mins
+
2 Kipping HSPU to Deficit every 30 sec x 5 mins
+
4-5 Bar Muscle-up per min x 5 mins
Complete. DL @ 305 felt pretty solid
5 RMU's/set no problem
Deficit was about 6"
5 BMU's each set

Monday
AM - AirDyne MAP + test
15 min AirBike @ 75%
+
50 Burpee Box Jump Overs @ 24” for time - sub 4 min

15 min on Air Dyne @ home, about 61-62 RPM/min again on Air Dyne
+
3:50 on BBJO, breathing was not the limiter but quads and hip flexors.  Quads got lactic after about 15-20 reps and hip flexors got really fatigued after about 30.  Last 10 reps took 50 sec.  Not sure about pacing other than that. 

PM - C&J int + SN mod + SN tng emom
A. Squat Clean Thruster, work to a single
B. Squat Snatch, work to 205b for a single
C. Squat Snatch, 2 touch n go @ 175b per min x 10 mins
A. 265 PR. felt great, tried 275 and cleaned it but the difference was I lost solid position in the front squat so had no drive out of the hole.  Felt like on 265 I had a belt on and 275 I didn't (I didn't wear a belt at all).  
B. Done smooth and easy
C. Complete felt solid.  I notice only my left foot moves on TnG work

Tuesday
AM - Running MAP + test
100m Run @ 90% per min x 15 mins
+
10 rounds for time:
100m Run
7 Toes to Bar

Complete, all under about 18 sec
+
7:50
**I believe last time was like 8:20

PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, work to a moderately tough double - drop each rep
B. EMOM x 20 mins:
1st - 2 tng DL @ 315lbs + 1 Legless Rope Climb to 15ft
2nd - 2 tng DL @ 315lbs + 5 tough Strict HSPU to Deficit

A. 385 for mod double
B. Complete, DL felt heavy and slow and same on RC.  HSPU's felt decent at about 6" deficit

Wednesday
AM - Rowing MAP + test
150m Row @ 1k PR pace x 10 sets, 1 min rest
+
For time:
hang power snatch @ 135lbs - 10,8,6,4,2
lateral barbell burpees - 9,9,9,9,9

Complete, Row was b/w 31 and 30 sec, got faster every set.  Started at 1:45 pace and ended at 1:39 pace.  Felt good.  I'm pretty sure 3:28 or 3:30 is 1k PR
+
5:50.  Unbroken but slow burpees and breaks before picking up the bar each time.  the snatches were tough until 4 and 2.  Legs just get extremely lactic feeling on anything like this.  Not sure what the problem is.  It's like my quads/legs just lock up and almost don't want to work.

PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat, 1 fast rep @ 315lbs per min x 15 mins
B. For time:
50ft HS Walk
20 R Leg Pistols
20 L Leg Pistols
50ft HS Walk
20 R Leg Pistols
20 L Leg Pistols
50 double KB Front Squat @ 16kg/arm
C. 10 min EZ AirBike

A. complete, no problem felt good
+
7:30.  Slower than expected.
HS Walks unbroken
Pistols were unbroken but slower than expected.  No alternating is much harder than alternating.
Front Squats were 25 relatively slow, then 10 fast then 15.
AirBike done

W2P7

Week 2
Friday
AM - Rowing MAP + test
Fittest Games Event #4 - this one just seems like go hard and hold on
DL/HSPU's
85 total reps, burned out on the DL's.  HSPU's easy and unbroken through the 12's
Was really sore from wednesday's training

PM - SN int + C&J mod + CJ tng emom
A. Heaving Snatch Balance, 1 rep per min x 10 mins - start @ 185lbs, add 5 lbs per min
B. High Hang Squat Clean and Split Jerk, 1 rep per min x 10 mins - start @ 205lbs, add 5 lbs per min
C. 3 touch n go Shoulder to Overhead @ 205lbs per min x 10 mins
A. Complete all the way through, felt solid
B. Complete, also felt good
C. Done, not dropping under it all that great but still felt pretty good.

Saturday
AM - Running MAP + test
6 x 2 min Run @ 75% on flat/1 min walk
Complete at home in neighborhood

PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 64% RM every 90 sec x 8 sets
B. Fittest Games Event # 3 -  i think you would be wise to break up the wall balls right from the start…take a bit of a break before the PC, then try to do 10-15 fast reps, then do sets of 1-5 depending on your fatigue, the key is small sets and short rest, then do the burpees fast because you will need to get a far into the 2nd round as possible.
A. Done @ 265, felt fast
B. 214 reps, emailed you about it.  Felt like I pushed the pace pretty good.

Monday
AM - AirDyne MAP + test
6 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
Complete @ 60RPM
+
8:13 I believe.  Unbroken on the pull ups but tough.

PM - C&J int + SN mod + SN tng emom
A. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a tough set
B. Power Snatch, 2 touch n go @ 175lbs per min x 5 mins
C. Power Snatch, 2 touch n go @ 155lbs every 30 sec x 3 mins
D. Power Snatch, 2 touch n go @ 135b every 20 sec x 2 mins
A. Built to 255.  245 felt great, 255- hang clean was hardest part.  Jerk actually felt pretty good today.
B-D. Felt solid the whole way.  Breathing got pretty heavy on the 135's and back just started getting tight on 135's

Tuesday
AM - Running MAP + test
5 x 2 minute Run @ 75-80% on flat/1 min walk
+
For time:
400m Run
25 Wall Balls @ 20lbs to 10ft
200m Run
25 Wall Balls @ 20lbs to 10ft
400m Run
I believe it was like 6:40.  I did it all unbroken and the 400's were about 1:45 each.  Second set of wall balls got tough and legs were heavy after the first set on the runs.

PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, 2 touch n go @ 375lbs per min x 4 mins
B. Deadlifts, 15 touch n go @ 185lbs per min x 4 mins
C. EMOM x 30 mins:
1st - 3 Rope Climb to 15ft - use legs
2nd - 8-12 Strict HSPU
3rd - 10 Box Jump Overs @ 30"
A. Complete, 2nd rep was tough each time.
B. Complete but this got pretty tough.  Breathing was pretty heavy after second set.  3rd set last 2-3 reps slowed a bit and last set the last 5 probably slowed a little bit.  Just feel like hips quit extending with power.
C.
Subbed 10 strict pull ups for rope climbs.  Rope is still not set up right and tends to put some unneeded pressure on my shoulder.
12 HSPU's each set.
BJO's complete
Breathing was higher than expected but really just after the BJO's

Wednesday
AM - Rowing MAP + test
5 x 2 min Rowing @ 1:55/500m pace, 1 min rest
+
21,15,9 for time:
Cal Rowing
Hang Power Clean @ 115lbs
Complete. not bad.
+
5:10 on the test- unbroken but took decent break b/w row and hang clean. Biceps and forearms and shoulders felt it the most.

PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat, 2 fast reps @ 285lbs per min x 12 mins
B. For time:
15 unbroken OHS @ 135lbs
50ft unbroken OH BB Walking Lunges @ 135lbs
15 unbroken Front Squats @ 135lbs
50ft unbroken Front Rack BB Walking Lunges @ 135lbs
15 unbroken Back Squats @ 135lbs
50ft unbroken Back Rack BB Walking Lunges @ 135lbs
C. 10 min EZ AirBike

A. Smooth and fast
B. 9'ish for time.  I forgot.  Took decent breaks between movements.  Legs blew up pretty quickly.  Lunges hurt, glutes cramped up after first set. 
10 min Air Bike @ 45RPM, no arms.

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