W1P1

AM - Swimming Laps

25 meter Swim/Front Crawl @ high effort every minute x 15 mins

(5 min rest)

100 meter Front Crawl @ high effort x 3 sets, 3 min b/t efforts
Complete.  100m Swims were very tough.  All at about 2 min.  I'm my breathing gets very tough past 50m.  All the 25m's were about 24-27 seconds and felt good.

PM - BSq int sets + Deficit DL's + GH Raises + SL int

A. Back Squat @ 40X1, 5-5-5, 4 min - all tough sets, full depth, follow tempo

B. Deadlifts @ 11X1, 6-5-4-3-2, 2 min - moderate, stand on 4" elevated platform, focus on breaking through the floor using the legs/pushing into the floor, moderate per set, increase per set, use hook grip/double overhand

C. GH Raises @ 20X), 8-10 reps x 3 sets, 2 min

D. Front Rack Barbell Walking Lunges, 12-10-8/leg, 2 min - increase load per set

A. 275, 285, 295 tough but doable at tempo.
B. 275, 305, 315, 345, 365.  Felt better than expected at the lighter weights higher reps.  345/365 was pretty tough.
C. 10 reps/set hands across chest.  I know you want hands behind head but I wanted to ease into it.  I'll do hands behind head next time.
D. 185 for all sets.  Started too heavy.  These were killer, core was smoked at the end of each set. 

Saturday - MAP Low %'s (30-->75 mins)

30 minutes @ 75%/moderate effort - wear a HR monitor:

500m Row

30 sec Left Side Bridge

50 DU's

30 sec Right Side Bridge

100ft Bear Crawl

30 sec Front Bridge

HR monitor broke but getting a new one monday so I'll have it from now on.  This was good, rows were between 2:05 and 2:10 the whole time.  Everything else unbroken and same pace throughout the entire time.  Lost count of rounds I think it was 6 or 8 but really not sure.  I went a little over 30 min to complete whatever round I was on.  Tripped up on one set of DU's but they felt really easy and good.  

Monday 

AM - SN int + C&J int + GH Raises + Squat stamina

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

B. Power Clean. Above Knee Hang Power Clean. Push Jerk. Split Jerk, 1.1.1.1 - work to a tough set

C. GH Raises @ 40X0, 4-6 tough reps x 5 sets, 2 min

D. double KB Front Squats @ 24kg/arm @ 52X0, 5 reps x 10 sets, 45 sec

A. worked up slowly to 205, felt good.
B. Worked up to 255.  I believe this matches my PR's on hand power clean & push jerk.  255 was shaky but I got it, 245 was solid.
C. added 10lbs across chest for last 4 sets.  First time ever adding weight to these.
D. Miserable, left shoulder couldn't hold weight up for all 5 reps.  That tempo is no fun, legs felt fine, just rack position terrible. 

PM - Upper EMOM

EMOM x 21 mins:

1st - 5 Ring Muscle-ups

2nd - 3 Wall Walks

3rd - 1 L Sit Rope Climb to 15ft - hold L on descent too

Complete, all felt good and all quick and unbroken.  Left shoulder started to burn a little but not bad.

Tuesday - MAP Low %'s (30-->75 mins)

30 min @ 75%/moderate effort - wear a HR monitor:

400m Run

10/arm TGU's @ 16kg

Stomach bug, plan to do wednesdays on wednesday and then make up this on thursday since its low volume and aerobic.

Wednesday 

AM - SNB + OH int + DL mod emom + Step-up/stamina

A. Snatch Balance. OHS, 1.1 per min x 10 mins - start @ 95lbs, add 10lbs per min, focus on SPEED

B. Push Press. Push Jerk. Split Jerk, 1.1.1 @ 225lb x 5 sets, 2 min

C. Deadlift @ 40X0, 2 moderately tough reps per min x 10 mins - nothing close to failure

D. Front Rack Barbell Alternating Step-ups onto 20" box, 12-10-8-6/leg, 1:30 min

A. 95 up to 185 complete, 185 a little shaky but other than that felt good.  Got slower as it got heavier.
B. These didn't feel great.  Did them all unbroken but wasn't feeling great on them.
C. 275 x 3 sets, 295 x 3 sets, 305 x 1, 315 x 3.  Harder than anticipated at that tempo, really slow off the ground, especially on the 2nd rep.  Got some video's I'll try to put up.
D.  These were brutal, 95 for first 3 sets, 105 for last set.  Worse part was just my core giving out, I could feel my abs burning.  Legs got a little tough but mainly just holding that rack position.  I barely had my breathing back down before ready for next set.

PM - MAP (30/30)

5 sets @ high effort:

30 sec Wall Balls - 20#

30 sec rest

30 sec Burpees to 6" OH

30 sec rest

30 sec KBS - 32kg

30 sec rest

30 set AirDyne

30 sec rest
Complete, felt better than expected.
WB- 16 every set
Burpees- 9, 9, 10, 10, 10 (8" target)
KBS- 14, 14, 15, 15, 15
AD- 31 revolutions/round (counting one leg only)
KBS were probably hardest if I had to pick but I felt pretty good here suprisingly. 

Pleased with how I felt today considering how terrible I felt yesterday.  

Did Tuesdsay's work this morning.  Got 3 rounds + Run + 5 TGU/arm.  Left shoulder a little weaker than right but not bad.  TGU tax me more than I feel like they should.  Full round was taking about 8 min with the run at 2:00 (was at my house so I just did 1 min out & back.) Will have HR fixed by next time.