W5P1

Friday 

AM - Swimming Laps

25 meter Swim/Front Crawl @ high effort every minute x 20 mins

(5 min rest)

400 meter Front Crawl @ high effort x 1 set

25m/min felt fine.  400m was tough and I lost count so not sure I made it 400, may have just been 350 but I was running short on time so I had to go.  Swims haven't been really improving much.  I think I need to get some lessons if I want them to improve.

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

A. Back Squat @ 40X1, 1-1-1-1, 4 min - all tough sets, full depth, follow tempo

B. Deadlifts @ 20X0, work to a challenging set of 3

C. GH Raises @ 20X0, 4-6 reps x 5 sets, 2 min

D. DB Reverse Lunges off 2” step @ 10X0, 5/leg x 6 sets, 1:30 min - alternate legs per rep

A. 365, 375, 385, 400.  PR!  Pumped about this.  375 felt really tough, then 385 felt good so I went for it and it wasn't terrible.  Never doubted I would get up with it.  Tempo was there too, maybe 3 seconds but still slow.
B. 385 for 3.  Very tough, did not feel strong at all.  Not sure if it's just where we are in the phase but DL still feels weak.  Everything else is improving nicely.
C. 25#, 35#, 45#, 45#
D. 70#/hand heaviest KB's they had at gym I was at.  Movement never really got hard or lost tempo but man this got the top of the hamstring insertion like I've never felt before.  After set 3 I was getting that almost cramping feeling.  Very sore the next day from it.  I really liked this b/c I've never felt that before.

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

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

(2 mile Run buy-in)

150 cal Row

400m Farmer Walk @ 16kg KB/arm

150 cal AirDyne

200m Bear Crawl

Row for remaining time

2 miles- 17:00
150 Cal Row @ 820ish Cal/hour- about 13 min I think
400m FW- set KB's down @ 200 and 300m, not sure but guessing about 5 min
150 Cal ROW again, no Air Dyne where I was
75m Bear Crawl.
Felt pretty good, I think I sweat about 10#'s worth of water weight but felt good and consistent the whole time.

Went to a clients gym who I'm training for regionals and forgot HR monitor 

Monday 

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

A. Snatch, work to a single

B. Power Clean and Split Jerk Cluster, 1.1.1 - work to a tough set

C. GH Raises @ 40X0, 4-5 tough reps x 10 sets, 1 min

D. 5,10,15,20,25 for time:

Front Squats

*Start @ 225lb, reduce load by 30lb each round (i.e. use 195lb for 10 reps)

*Bar taken from floor each time

A. Built to 235 no misses, just missed 240
B. Built to 245, power clean felt really heavy.  Split Jerk actually felt decent
C. 25# each time.  Felt harder than usual.  Do you want me doing the back extension portion of this or just lowering down to parallel?
D. 7:18. UB, UB, 10/5, 15/5, 20/5.  More about breathing and being uncomfortable in rack position then legs. 

PM - Upper EMOM

EMOM x 21 mins:

1st - 20 sec max effort handstand walk

2nd - 5 ring muscle-ups

3rd - 2 rope climb to 15ft

Complete.  HS walks 12m first 3-4 sets then got shaky real fast, barely got any on the last one.
Muscle Ups all unbroken but tough.  Actually missed 5th rep on 6th set but didn't let go and tried again and got it.
Rope climbs, still not fun.  Lat fatigue started to really set in last 2 sets. 

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

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

(2 mile Run buy-in)

30 cal Row

30 sec right side bridge

30 sec left side bridge

30 sec front bridge

30 walking lunges

18:30- 2 mile... phone said 1 mile at the turn around but 2.3 when I got back so I don't know
5 + 9 Cal  

Wednesday 

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

A. Snatch Balance. OHS, 1.1 - work to a tough/quality set

B. Deadlift @ 20X0, 3 touch n go @ 315lb per min x 15 mins

D. Barbell Russian Step-ups, 15-20/leg x 3 sets, 1 min b/t legs

A. 2 sets @ 185, 2 sets @ 205.  Just felt really slow today.  OHS was easy but I was slow getting under the Snatch balance, keep the snatch balance work coming...
B. Done, didn't feel great.  Low back felt weak.  Sent you the video's
D. 20/leg @ 45# for 2 sets, 15/leg @ 65# last set.  Just leg burning. 

PM - MAP (30/30)

6 sets @ high effort:

30 sec lite Sled Push

30 sec rest

30 sec Burpees - no jump

30 sec rest

30 sec step down box jumps - 24"

30 sec rest

30 set alternating db power snatch - 65lb DB

30 sec rest 

30 sec DU's

30 sec rest

Had to Air Dyne instead of sled push b/c of rain.
AD- 34-35 rotations/leg
Burpees- 12, ---- 13 last set
BJ- 12 first 4 sets, 13 last 2 sets
DB Snatch, 75#'s b/c I don't have a 65#- 8 total up to last set I got 10
DU's- 52-55 reps/set

Felt pretty good here.  DB snatch was the only thing that really got me.  Sled push would have been worse than AD but overall felt good.  Last 2 sets catching my breath in 30 sec after the DB snatch was pretty tough.