W2P9

Week 2

Friday

AM - Row/AB MAP

4 sets @ 85-90%:

2 min Rowing

2 min AirBike

4 min rest

Done felt good.  Kept row under 1:50 and Air Bike about 60 RPM

PM - SN int + CJ mod + LEnd tester

Snatch, work to a challenging touch n go double

+

CJ, 1 rep per min x 6 mins - start @ 205lbs, add 5 lbs per min

+

Thruster/Rope Climb/DU Fittest Games Event

Snatch, 205.  Missed first rep at 215 b/c of shoulder giving out
Cl&J- build up to 245 OHS for 3 from the ground instead
+
FG WOD- 7:27, harder than expected, need to really focus on getting feet higher up on each pull on the rope.

Saturday

AM - DL int (varied) + CP Battery Tester

Deadlift, AMRAP touch n go @ 315lbs x 1 set

+

AMRAP Strict HSPU to 10” Deficit in 10 mins

PM - 10 min MAP x 3 (high gym)

Fittest Chipper Event

DL- 16 reps and my grip failed.  Surprised this was the limiter.  I was not expecting that.
39 HSPU's felt pretty good. Did like 5, 3, 3, 3, 3, 2's the rest of the time till the last 2 singles.

Chipper- like 8:27 or so.  Broke KBS 30/10 then 5's on the Pull Ups, rest unbroken

Monday

AM - Row/AB MAP

4 sets @ 90%:

2 min AirBike

2 min Rowing

4 min rest

Done, Bike @ 63RPM and Row @ 1:49/500m

PM - CJ int + SN mod + LEnd tester

A. Squat Clean. Hang Squat Clean, 1.1 - work to a max set

B. 2 touch n go Power Snatch @ 175lbs per min x 7 mins

C. For time:

21 Chest to Bar

18 Thrusters @ 95lbs

15 Bar Facing Burpees

12 Thrusters @ 95lbs

9 Chest to Bar

A. build to 255, felt heavy
B. Complete, felt solid
C. 2:30ish I think.  All Unbroken

Tuesday

AM - DL int (varied) + PChain + SL int + Core

A. Deadlifts, work to a challenging single - not a max

B. Good Mornings @ 2010, 10 reps x 3 sets, 2 min - again, nothing too heavy

C. AMRAP Alternating 24kg Weighted Pistols in 2 minutes

D. EMOM x 10 mins:

1st - 10 sec L Sit on Rings

2nd - 10 sec L Sit from Pull-up Bar

A. 405, felt really heavy, not max but heavy
B. 135, 155, 165
C. 26, got more uncomfortable just holding the KB than anything else
D. Complete

PM - CF Tester

The next Fittest Games event @ 90% - I am sure they will have another one announced by then. Go at it at 90%, not max effort. Just get experience.

TTB, Farmer Carry, FSQ- 9:17.  All unbroken.  Was able to hook grip the DB's, Still not sure on the distance or weight on carries so this could be totally different

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

5 min Running

4 min Rowing

3 min Alternating Step-ups onto 24"

2 min Farmer Carry @ 24kg/arm

1 min Burpees - no jump @ top

Run about 1000m, farther the second run
Row @ 1:58/500m both times
Step Ups- 54, 58
Carries- unbroken for 2 min
Burpees- 16, 20
Felt good.

PM - IGT (potential + fatigued)

@ high effort:

AMRAP Ring Muscle-ups

1,000m Row

(5 min rest)

1,000m Row

AMRAP Ring Muscle-ups

(5 min rest)

25 Chest to Bar

25 Burpees to 6” OH

(2 min rest)

25 Burpees to 6” OH

25 Chest to Bar

20 Unbroken Muscle Ups first set!! Been wanting to hit that # for a long time now.  Almost missed on 19 but kept it together
Row, 4 min
Row, 3:49
10 Muscle Ups
2:25- Pull Ups 18/7
2:53- Pull Ups 8/7/5/5