W2P10

Week 2

Friday

AM - Row high %’ int's

150m Row @ 85-90% x 10 sets, 30 sec rest

+

300m Row @ 85-90% x 5 sets, 1 min rest

+

600m Row @ 85-90% x 2 sets, 1 min rest

Held about 1:36/500m on 150m
+
Held about 1:42-3/500m on 300m
+
Held about 1:50/500m on 600m

PM - SN int + CJ int + Open 2015 prep

A. Above Knee Hang Squat Snatch, work to a moderate single

B. Above Knee Hang Squat Clean and Split Jerk, work to a moderate single

C. 15.2 prep/practice

Didn't do A or B
+
15.2- 270

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. CGBP @ 40X1, 3-2-1-3-2-1, 2 min - higher on 2nd wave

B. EMOM x 10 mins:

1st - 5 Strict HSPU to Deficit @ 50X0

2nd - 5 Bar Muscle-ups (do 5 heavy pendlay rows if 15.2 has C2B or Bar Muscle-ups)

C. 21,18,15,12,9,6,3 unbroken for time:

Chest to Bar (Switch this to Rowing Cals if 15.2 has C2B/Bar Muscle-ups)

Ring Push-ups

A. 225, 245, 255, 235, 255, 265
B. 3 Strict HSPU @ 50X0/min for 15 min, start on 45# plates for 5 min then went to ground then lost tempo.  5 sec tempo was tough!
C. 21-18-15-12-9-6-3, KBS 70# and Ring Push Ups- 7:10 @ about 80% effort

PM - MAP 60/60 + 120/120

4 sets @ 85-90%:

1 min Double Unders

1 min rest

1 min Power Cleans, 185#

1 min rest

+

2 sets @ 85-90%:

2 min Burpees to 6"

2 min rest

2 min Row

2 min rest

98-102 Double Unders/set
+
12 Power Cleans/set
+
31-35 Burpees/set
1:53/500m on Row

Monday

AM - 20 min Low %’s

5 sets:

30 sec AirBike @ 85-90%

90 sec AirBike @ 50%

+

5 sets:

30 sec Rowing @ 85-90%

90 sec Rowing @ 50%

Complete in the morning- Air Dyne
Row was about 1:42/500m I think. maybe faster, can't remember

PM - Open 2015

15.2.

+

10 min AirBike/Row Recovery

278

Tuesday

AM - AirBike high %’s

20 sec AirBike @ 90-95% x 15 sets, 40 sec rest

+

5 min AirBike @ 90% x 1 effort

*Row instead if AirBike is still broken

20 sec Air Bike at about 72 RPM- Quads were dead and the limiter, not breathing
5 min @ 60RPM- 65 Cals total.

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 10 Alternating Pistols

2nd - 25ft HS Walk

3rd - 10 sec L Sit from Pull-up Bar

4th - 1/arm TGU @ 40kg KB

+

5 sets:

10 sec Hollow Rock

10 sec rest

10 sec L Sit on Rings

2 min rest

+

5 sets:

30 sec double KB Front Rack Carry @ 32kg/arm

30 sec Stir the Pot on Swiss Ball

2 min b/t

Completed.  Shoulder didn't feel great.  Completed all though.  Front Rack carries felt good.

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 4 reps @ 76% RM x 5 sets, 2 min

B. Deadlifts, 2 touch n go @ 315lbs every 20 sec x 10 sets

C. 3 Position Power Snatch (high hang, above knee, below knee), 1 rep per position x 9 sets, 1:30 min - 3 @ 145lbs, 3 @ 155lbs, 3 @ 165lbs

D. 3 Position Power Clean (high hang, above knee, below knee), 1 rep per position x 9 sets, 1:30 min - 3 @ 185lbs, 3 @ 195lbs, 3 @ 205lbs

A. Done @ 305, felt good
B. Complete felt solid
C. Done
D. Done

PM - MAP 7/7 x 3

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP Burpees to 6” OH in remaining

—7 min rest

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP DU’s in remaining

—7 min rest

7 min @ 85-90%:

50 Wall Balls @ 20lbs to 10 ft

AMRAP Cal Rowing in remaining

All wall balls unbroken!  90-100 seconds every set.  2nd and 3rd sets felt about the same I guess b/c of burpees on first set
63 Burpees
283 Double Unders
72 Cals
Definitely slow after the 50 unbroken but at least i know I can do them.  I want do that in a testing workout though.