W3P9

Week 3

Today/Tomorrow 

Practice some of the necessary skills for the comp in a low volume/no fatigue scenario

Do an easy warm-up/sweat + mobility 

Game plan the events and scenarios

Food prep

Sat/Sun - comp

Saturday

Event 1

100 Double Under Buy In

+

21-15-9 Thrusters, 115#

5-3-1 Rope Climbs

**6:56.  Worst finish all weekend. 17th place

Event 2

Run 800m

40 KBS, 70#

30 CTB

20 Pistols alternating

10 Box Jumps, 30"

50' HS Walk

9:23- 8th place

Event 3

3RM OHS from the ground- 265#- 6th place

Sunday

Event 4

4 rounds for time:

15 Toes to Bar

135# Farmer's Carry each hand about 30'
10 FSQ, 155#
Farmer's Carry
6:26- 12th place

Final (top 10 only)
9-7-5 
Muscle Ups
Power Clean to OH
**9's @ 135#
7's @ 155#
5's @ 185#
4:26- 2nd place

Finished 4th overall on the weekend off 88 competitors.  Pretty pleased with how I felt.  Take aways from the weekend:
1) I knew I needed to be top 5 since I was in the amateur division
2) still pretty stiff competition so I was happy with placing
3) the workouts set up pretty good for me so even more pressure to perform well 
4) I was a little under the weather, coughing and sinus issues all weekend.  Coughing on the first set of front squats isn't fun.  I know I could have shave 30 sec there if I was 100% which would have put me on the podium.  Other than that I'm not sure it effected me a ton but all the workouts really hurt bad so it may have.
5) confidence boost, now time to get ready for the open.

Monday - off/recovery/Z1 if you feel like it

Tuesday

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

A. Romanian Deadlifts @ 20X0, work to a tough triple - only lower to below knee, wear straps

B1. Good Mornings @ 50X0, 5 reps x 3 sets, 10 sec

B2. GH Raises @ 50X0, 4-6 reps x 3 sets, 2 min

C1. OH BB Walking Lunges, 5/leg x 3 sets, 1 min

C2. L Sit from Pull-up Bar, 15-20 sec x 3 sets, 1 min

PM - CF Tester

AMRAP in 15 minutes:

Wall Balls @ 20lbs to 10ft - 15,15,15,15,15,etc.

Burpee Ring Muscle-ups - 1,2,3,4,5,etc.

*I got 8 rd + 15 WB + 1 BRMU

A. 355, felt heavy, did it at home and wasn't sure I'd have enough weight so I did 5's building up
B. 185 for all sets
B2. Did on the ground with feet hooked under car, much harder than on a GH machine
C1. 135, 155, 155#
C2. L-sit from bar, done

P.M.
8 rounds + 15 WB + 4 BMU's

Still got some sinus stuff going on but pretty pleased with this.

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

2:30 min Rowing

2:30 min AirBike

2:30 min Single Unders

2:30 min No Push-up Burpees - no jump @ top

Row was just under 2:00/500m
AirBike is broken so had to use airdyne with no monitor- counted about 65RPM
Didn't count the rest

PM - IGT (potential + fatigued)

3 sets @ high effort:

25 Chest to Bar

25 Box Jump Overs @ 24"

2 min b/t sets

+

3 sets @ high effort:

25 Ring Dips

25 Russian KBS @ 32kg

2 min b/t sets

+

3 sets @ high effort:

500m Row

50ft HS Walk

15 Toes to Bar

3 min b/t sets

1:23, 1:22, 1:26- all pull ups unbroken, box jumps slowed
1:08, 1:04, 1:05- all unbroken
3:30, 4:15, 4:15 I think.  I kinda lost track here on times.  Very challenging. Had a hard time keeping row under 2:05/500m the last 2 sets.  This is a very tough day but I like it.  I feel like I get better on these days for sure.