W1P2

Week 1

Friday 

AM - Swimming Laps

50m Swim @ high effort x 15 sets, rest as needed

Complete, all about 55-65 seconds, 45-50 sec rest b/w sets.  Definitely harder than 25m on the min

PM - DL int + BSq mod slow %’s + ABC + DB Back Extension 

A. Deadlift, work to a tough single

B. Back Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min

C. EMOM x 10 mins:

1st - 10 sec L Sit on Rings

2nd - 10 sec L Sit from Bar

D. DB Back Extensions @ 30X1, 8-10 tough reps x 5 sets, 2-3 min

A. built to 445 for a 15# PR, went for 455 and couldn't budge it off the ground.  Pleased with PR though.
B. @ 280, not a problem.
C. Pathetic.. not good at these at all.  Quads started cramping on the first set.  Managed 10 sec each min but heels were definitely not above hip level.
D. 40#'s for 10 each set.  heaviest DB they had but low back definitely started to feel it. 

Saturday - MAP Low %'s (55-->75 mins)

55 min @ 75%/moderate:

400m Run

10 Right Arm TGU @ 16kg

10 Left Arm TGU @ 16kg

200ft Bear Crawl

25 Burpees - no jump @ top

25 KBS - 16kg

3 rounds + Run + 20 TGU's.  Felt slow and sluggish this morning.  Had to do it early which I haven't been doing lately.  Had to break TGU b/c of shoulder fatigue, hamstrings burned on Bear Crawl.  Burpees steady and KBS Unbroken

Monday 

AM - SN int + C&J int + Speed DL + ALEnd

Above Knee Hang Squat Snatch, work to a tough single

+

Power Clean and Push Press Cluster, 1.1.1 - work to a max set

+

Deadlift, 1 max effort/fast pull every 45 sec @ 60% RM x 20 reps - pull hard, drop each rep

+

AirDyne, 7 sec ALL OUT per min x 15 mins

 HSqSnach- 215, felt heavy.  Stuff from the hang is the worst for me.
PC+PP- 225, thought PP would be more of the limiter, it was but PC didn't feel easy by any means
DL- @ 265 felt sharp and fast
AD- 12 rotations/leg/set.  Felt good 

PM - Upper Stamina

AMRAP in 15 minutes:

Strict HSPU - 2,4,6,8,10,etc.

Shoulder to Overhead @ 135lb - 3,6,9,12,15,etc.

Strict Pronated Chin-ups - 4,8,12,16,20,etc.

Got up to 12 HSPU's, 18 StOH, PU- 20 reps of the set of 24.  
All HSPU's unbroken.  StOH UB up to 15's I think I did 10/5 then 12/6
Pull Ups- UB, UB, 8/4, 4's, 4's 

Tuesday - MAP Low %'s (55-->75 mins)

55 min @ 75%/moderate:

(2 mile Run buy-in)

50 cal Row

60 sec Front Bridge

90 sec Alternating Step-up onto 20” box

120 sec Farmer Walk @ 16kg/arm

Ran for 18 min, no distance measured
Row @ about 870 Cal/hour
FB- unbroken
30 steps ups/90 sec
FW- unbroken constant
4 rds 

Wednesday 

AM - FSq int + SNB + Upper Battery

A. Front Squat, work to a tough set of 5

B. Pressing Snatch Balance. Heaving Snatch Balance. Snatch Balance, 1.1.1 - build to a max set

C. Snatch Balance, 3 reps @ high effort from B x 5 sets, 1 min

D. 7 rounds for time:

1 Legless Rope Climb to 15ft

3 unbroken Ring Muscle-ups

A. 285- build heavy.  Been a while, shoulders caved forward a little bit still but not bad.
B. 115.  Left shoulder didn't feel good at the start of the press off the shoulder. started at 75# and added 10#'s set.
C. 165, 175----> wanted to keep it fast, not sure what weight you meant by high effort from B
D. 7:05.  RC hardest part pretty much walked straight to rings and did MU's each time. 

PM - MAP (60/60)

3 sets @ high effort:

60 sec lite Sled Push

60 sec rest

60 sec Burpees to 6” OH

60 sec rest

60 sec Wall Balls - 20#

60 sec rest

60 sec Box Jump Overs - 20”

60 sec rest

This was way harder than 30/30's
Sled Push, empty sled, about 100m, 100m, 90m
Burpees- 16, 16, 13
WB- 32, 31, 26 (15/11)
BJ- 22, 20, 20 (step downs)
Sled push got my breathing jacked up.  Wall balls shoulders burning on second round breathing was fine.  Started wheezing on 3rd round mainly b/c of sled.