W1

Friday 

AM - Swimming Laps

25m Swim ALL OUT per min x 30 mins

Done, first 10 about 22 seconds, then 10 @ about 24 seconds, last 10 I had to shorten the rest and they were about 25-27 sec

PM - DL Cluster %’s + Jerk int + SNB 

Deadlift Cluster, 1.1.1.1.1 @ 60% RM x 4 sets, 2 min - pull hard, drop every rep

+

Split Jerk Cluster off blocks, 1.1.1 - work to a tough set

+

Snatch Balance, work to a tough single

DL @ 275 felt good.
SJ- 225, 245 for 2, I don't have blocks so I lowered it down and racked it for 5-10 sec.  245 felt good on 1 & 2 so I could have gotten it if I had blocks but oh well.
SB- 255, need to work on speed and staying back in heels

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

250m Row

30 sec Right Side Bridge

30 sec Left Side Bridge

250m Row

60 sec Front Bridge

6 + Row + Side Bridges (31 min to finish side bridges).  Kept Row @ about 1:57 for first half then last have more like 1:53.  Felt good here, treated it basically like 60/60 Row MAP session.  Pace felt good.

PM - Running based 30 min Low (rounds)

30 min @ 75%:

200m Row

10 KBS - 24kg

10 Air Squats

15 + Run.  Estimated run at house by running 30 sec out on the first run so it may have been a little far.  Pretty much kept same pace throughout, little slower towards the end just wiping my hands before grabbing KB. Low back is tight today (sunday).

Monday 

AM - tng DL emom %’s + Snatch int + Thruster int

Deadlift, 5 touch n go @ 60% RM per min x 5 mins

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Halting Snatch DL. Squat Snatch, 1.1 - work to a moderate set

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Fat Bar Thruster, build to a max set of 5 - bar taken from floor

DL done @ 275, felt pretty good.  Back was still a little sore I guess from Friday and Saturday going into it.  Got somewhat tough last set or 2.
Snatch Complex- built to 200#.  Felt solid, no misses.  Might have had a little more in me but wanted to end on a successful lift.
Thruster- 205# with fat bar.  Pretty tough with fat bar, I like the variety.  I've done 245 for 3 in competition with regular bar.

PM - Press battery + Pull battery + ABC

Strict HSPU to Deficit, 2 tough reps per 30 sec x 10 mins

+

Weighted Shoulder Width Pronated Chin-ups, 2 tough reps per 30 sec x 10 mins

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EMOM x 10 mins:

1st - 10-15 sec L Sit on Rings

2nd - 10-15 sec L Sit from Pull-up Bar

HSPU @ 10" deficit.  Got very tough at the end.  Last 4-5 sets were very hard.  I was pleased to get this.
Pull Ups @ 35#'s, probably could have done 44# but I didn't really know where to start on this one.  Felt pretty good, felt it a bit in my left shoulder but not bad at all.
10 min EMOM done- mostly 10 seconds each time with a couple of 11 or 12 sec in there.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

21 cal AirDyne

3/arm TGU’s @ 16kg

I think 6 + 10 sec Bike.  Used Assault Bike, not sure if I should have adjusted Cal b/c it's slower but oh well.  Kept about 21.5 mph 

PM - Running based 30 min Low (chipper)

30 min @ 75%:

800m Run

500ft Bear Crawl

800m Run

50 Step Down Box Jumps - 24"

800m Run

Row remaining time

Runs were 4:15, 3:45, approx 4:00.  Bear Crawl 5ish min.  did 200ft unbroken then broken every 100ft for about 10 sec
50 Box Jumps (don't remember time but pretty consistent good pace)
1940m Row to finish.  Wanted 2k but could only hold about 2:05/500m pace.

Wednesday 

AM - BSq int + 3rd Snatch + 3rd Clean + TGU/Carry work

A. Back Squat @ 20X1, 5-5-5, 4 min - all tough sets

B. High Hang Squat Snatch, work to a challenging set of 3

C. High Hang Squat Clean, work to a challenging set of 3

D. double Overhead KB Carry @ 24kg/arm, 15 sec walk per min x 5 mins

E. double KB OHS Squats @ 24kg/arm, practice

A. 315, 335, 335, felt pretty tough, got on my toes a bit on 5th rep last 2 sets.
B. 175, solid.  There's more there
C. 225, same as above.  The high hang position for me in the clean is tough.  I think grooving this position really helps with my full lifts though.
D. Complete.  This was difficult.  It's almost impossible for me to do it without hyperextending low back.  This is really going to help overall if this gets better.
E. Yeah right on the 24kg.  I sent you video.  Did some with 20# KB's then did some narrow(ish) grip barbell OHS. 

PM - mixed MAP sets

10 sets @ high effort:

3 Ring Muscle-ups

6 Box Jump Overs - 24”

9 KBS - 24kg

1 min b/t sets

*Mix and match work order every set. 

Complete, 42-45 sec/round.  Didn't keep up with the different versions I did but I just started somewhere different each time.  This was fun.  I could feel it in my gut the last couple sets.