W4P3

Week 4

Friday 

AM - Swimming Laps

1:30 minute Swim @ high effort/1:30 minute rest x 7 sets

PM - DL Cluster %’s + Jerk int + SNB 

Push Press. Push Jerk. Split Jerk, 1.1.1 - work to a tough set

+

Deadlift Cluster, 1.1 @ 75% RM x 6 sets, 2 min - pull hard, drop every rep

+

Snatch Balance, 2 reps @ 185lb per min x 5 mins

PP.PJ.SJ- 245, there's more there, elbow was hurting on left arm on push press.  Not sure why, PJ and SJ actually felt pretty good today
DL @ 335, felt solid
SB, complete but was ugly.  Body felt achy today, elbow kinda hurt on this too.
+
Didn't get to a.m. swim so me and friend did the following after the strength work.
3 sets @ aerobic effort
90 sec Row
90 sec rest
90 sec Run
90 sec rest
90 sec (30 sec Wall Ball-20#, 30 sec KB Swing-53#, 30 sec Double Unders)
90 sec rest
*held 1:53-1:55 on row, 15 WB/set, 14 KB/set, about 40 DU's)

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

3 min Rowing

2 min Single Unders

1 min KBS - 24kg

PM - Running based 30 min Low (rounds)

30 min @ 75%:

3 min Running

2 min Alternating Step-ups onto 24” box

1 min Burpees

Had to flip flop these b/c I forgot to bring jump rope home
P.M.
Complete, run same distance every time not sure how far.  34-38 step ups/set, 14 Burpees

A.M>
Complete, Row @ 2:05 pace, over 200 Single Unders/set, 20-22 KBS/set

Monday 

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

Deadlift, 2 touch n go @ 75% RM per min x 6 mins

+

Squat Snatch Cluster, 1.1.1 - work to a tough set

+

double KB Thrusters @ 24kg/arm, 6-7 reps per min x 7 mins

PM - Press battery + Pull battery + ABC

Press, 2 reps @ 80% RM per min x 10 mins

+

EMOM x 10 mins:

1 tough weighted pronated chin-up

2 bar muscle-ups

+

double KB Front Rack Carries @ 24kg/arm, 1 min walk x 5 sets, rest as needed

Dead Lifts @ 335, felt ok not great
Snatch, felt bad.  185, missed 205 only hit it once.  Shoulders were giving out OH and the pull felt weak (I know, bad combo)
KB Thrusters, worst part was breathing and shoulders in the rack position.  Squat felt fine, legs started to burn just a bit on last 2 sets.  Breathing was pretty high last 3 sets.
P.M.
Wanted to snatch again so I quickly built up to 205 in nano's then hit 195 for 2 singles and 185 for 3 quick singles.
+
Press (went off 200, all time PR is 210 but I know it's not there) AND as I'm typing this I realized I did the wrong weights.  I started at 180 which felt way too heavy (bc it is!) and I did that for 4.5 sets, then 170 for 1 set then 160 (which is the right % based off 200) for the rest of the sets.
+
Wtd Pull Up @ 70#'s, left side is weaker and pops a little on way up.
Bar MU's unbroken but didn't feel great, first one is always harder..
+
Carries complete, rested 1:00, 1:30, 2:00, 2:00, 2:00. Very tough, first set had elbows up and shoulders were smoked, after that elbows more down making more core work more, not sure which is correct.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

50 cal AirDyne

10 Toes to Bar

10 Push-ups

10 Air Squats

4 + 24 Cal
*used Assault Bike, stayed around 20.5 mph, 53-54 RPM

PM - Running based 30 min Low (chipper)

30 min @ 75%:

400m Run

10ft handstand walk

90ft bear crawl

I think it was 8 + Run but not really sure.  Runs were about 1:55-2:10 each time, HS walk unbroken every time after the first, bear crawl I stood up to turn around once each time but thats it.

Wednesday 

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

A. Back Squat @ 20X1, 2-2-2, 4 min - all tough sets

B. High Hang Squat Snatch, 2 reps @ 155lb per min x 4 mins

C. High Hang Squat Clean, 2 reps @ 185lb per min x 4 mins

D. 3 rounds:

4 Right Arm TGU @ 32kg

4 Right Arm OH Walking Lunges @ 32kg KB

4 Left Arm TGU @ 32kg

4 Left Arm OH Walking Lunges @ 32kg KB

A. 345, 375, 380
B. Done felt sharp
C. Ditto
D. Terrible, drop to 55# DB on TGU after first set, this was not safe with how my left elbow and shoulder felt, it just wasn't stable at all.  REALLY need to work on this with accessory stuff i think.

PM - mixed MAP sets

15 sets @ high effort:

2 Burpee Ring Muscle-ups

6 KBS - 32kg

10 Air Squats

20 DU's

1 min b/t sets

*Mix and match work order every set. 

Done, felt good, all about 57 seconds give or take.  Started to hurt a little but overall felt good.