W3P2

Friday 

AM - Swimming Laps

25m Swim @ high effort x 10 sets, rest as needed

+

50m Swim @ high effort x 6 sets, rest as needed

+

100m Swim @ high effort x 2 sets, rest as needed 

Complete.  Did the 25m on the 45 sec mark, 50m on the 90 sec mark and 2 min b/w 100m

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

A. Deadlift, work to a challenging touch n go set of 5

B. Back Squat @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

C1. L Sit from Bar, 20 sec x 5 sets, 1 min 

C2. DB Back Extensions @ 40X0, 6-8 tough reps x 5 sets, 2-3 min 

A. built up to 375.

B. all @ 320#

C1.  First 3 sets held L last 2 I just did tuck getting my knees as high as possible, all 20 sec UB

C2. 55# for 8 

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

65 min @ 75%/moderate:

(2 mile run buy-in)

1k Row

25 unbroken DU’s x 3 sets

20 Alternating TGU’s - 16kg KB

15 DB Man Makers @ 20lb per hand (don’t push too hard here) 

Ran 19 min.  Hoping distance is wrong but I didn't take anything to measure or pace.

1k averaged about 2:07/500m

Got 2 + Row + DU's + 4 TGU's

First set of Man Makers did singles slowly, second set I did slowly but consistent and never took hands off DB's actually felt better than the first set.  Very humid today. 

Monday 

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

Above Knee Hang Power Snatch, work to a tough double - no dropping b/t reps

+

Power Clean and Split Jerk Cluster, 1.1 - work to a tough set

+

Deadlift, 1 max effort/fast pull every 45 sec @ 68% RM x 16 reps - pull hard, drop each rep

+

AirDyne, 10 sec ALL OUT per 1:30 min x 10 sets

185, didn't feel too bad but I missed it the first attempt so I stopped here.  Again, hang power is my worst.
245, 255 for 2 cleans but missed the second jerk.  These didn't feel very strong at all.
DL @ 305, felt good.
Done- much tougher than last time for some reason. 

PM - Upper Stamina

50 Burpee Ring Muscle-ups for time - goal is sub 12 min

10:45, there's more there.  Definitely can get sub 10 I think.

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

65 min @ 75%/moderate:

(5k Row buy-in)

400m Run

20 Burpees - no jump

10 left arm Hang KB Snatch @ 16kg

10 right arm Hang KB Snatch @ 16kg

5k in 21:20 or so then 7 rounds, I think the runs were about 2:20/400m, burpees 1:30 each time.  Took breaks b/w movements.  

Wednesday 

AM - FSq int + SNB + Upper Battery

A. Front Squat, work to a tough set of 2

B. Pressing Snatch Balance, build to a max

C. Snatch Balance, 2 reps per min x 5 min - start @ 135lb, increase per set by about 15-20 lbs

D. AMRAP in 15 minutes:

5 unbroken Press @ 145lb

1 Legless Rope Climb to 15ft

A. built to 325, used a belt felt solid.
B. 135, warmed up with CrossOver and shoulder felt a lot better but still left shoulder limited.
C. 135, 155, 175, 195, 215
D. 15 min:  8 rounds total- 6th round did 1 push press, 7th round did 2, 8th round did 3.  Press was by far the limited, left shoulder had a hard time locking out at the end. 

PM - MAP (60/60)

2 sets @ high effort:

60 sec Thrusters @ 65lb

60 sec rest

60 sec DU's

60 sec rest

60 sec Rowing

60 sec rest

60 sec Power Snatch @ 65lb

60 sec rest

60 sec DU's

60 sec rest

60 sec AirDyne

60 sec rest 

Thrusters- 29, 29- shoulder fatigue the limiter on speed but all unbroken
DU's- 92, 92- tripped once first time then twice second time.
Row- 1:55/500m pace
PS- 20, 20- shoulder fatigue
DU's- 100, 93- Unbroken both times
AD- 60, 65 revolutions 
*felt pretty good here.  Shoulder fatigue was the biggest limiter, breathing actually felt pretty good.