W5P3

Friday 

AM - Swimming Laps

500m Swim for time

Out of town but swam in pool for about 13 min. fasted out of bed.  Felt pretty good.

PM - DL Cluster %’s + Jerk int + SNB 

Split Jerk, work to a single

+

Deadlift, 1 @ 80% RM x 5 sets, 1:30 min - pull hard, drop every rep

+

Snatch Balance, 3-2-1-3-2-1, 1:30 min - 3’s @ 185lb, 2’s @ 195lb, 1’s @ 205lb

SJ- built to 275, missed 285.  Felt good on 275, I think i could have hit 285 if I had more time.  Kind of in a hurry.
Dead lift, @ 365, felt solid 
SB- complete, felt good, a little slower on way down again but shoulders felt much more stable.

Saturday 

AM - Row based 30 min Low

30 min @ 75%:

1 min Rowing

1 min Burpees

1 min Rowing

1 min Russian KBS - 24kg

1 min Rowing

1 min Alternating Step-ups onto 24"

Tough, this got the best of me this morning.  
Row @ about 2:05 pace throughout
Burpees, 13, 12, 12, 12, 11
KBS, 22, 22, 21, 18, 18, (had to get chalk last 2 rounds)
Step Ups- 16/round

PM - Running based 30 min Low (rounds)

30 min @ 75%:

3 min Running

1 min Bear Crawl

1 min Walking Lunges

Unfortunately didn't get to.

Monday 

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

Deadlift, 2 touch n go @ 80% RM per min x 3 mins

+

Above Knee Hang Power Snatch, work to a single

+

50 KB Thrusters @ 24kg/arm for time

DL @ 355 complete, felt pretty good
HPS- 210, I believe this is a PR from this position but not sure.
4:38, 15, 10, 10, 5, 5, 5.  Harder than I thought on the lungs.

PM - Press battery + Pull battery + ABC

Push Press, 1 rep @ 225lb every 30 sec x 10 total reps

+

EMOM x 10 mins:

1st - 3 tough weighted pronated chin

2nd - 6 bar muscle-ups

+

Front Bridge, 1 min hold x 5 sets, 1 min

Complete, easy day.  Everything felt good.
Wtd Chins @ 53#'s
Front Bridge fatigues my shoulders and hip flexors/top of quads more than my abs.

Tuesday 

AM - AirDyne based 30 min Low

30 min @ 75%:

3 min AirDyne

1 min Double Unders

1 min Rowing

Done, Assault Bike @ 55RPM, 70-85 DU's- had some tripping issues early on. Rowing @ 2:00/500m or less

PM - Running based 30 min Low (chipper)

30 min @ 75%:

3 min Running

1 min Burpees

1 min Alternating TGU’s @ 16kg

Complete, felt a little slow, run same distance every time.  Not sure how far.
13-14 Burpees/set
3 TGU/set

Wednesday 

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

A. Back Squat @ 20X1, 1-1-1, 4 min - all tough sets

B. High Hang Squat Snatch, 1 rep per min x 5 min - start @ 155lb, add 5 lb per min

C. High Hang Squat Clean, 1 rep per min x 5 mins - start @ 205lb, add 5 lb per min

D. 4 rounds for time:

50m double KB Front Rack Carry @ 24kg/arm

150m farmer walk @ 32kg/arm

A. 375, 395, 405, honestly wasn't really feeling it this morning.  Been a busy week and didn't sleep awesome last night but was confident I could hit 405.  Pleased with the PR given the circumstances. 
B. Complete, smooth and easy
C. Complete, same until the last one. Just a technical thing though but I hit all 5 reps.
D. Complete minus the final farmer's carry b/c I ran out of time and had to coach.  I think I was at like 12 min at that point.  Front Rack Carries unbroken. First Farmer's carry did 100/50, next to I did 50/50/50. Tough on grip and shoulders.

PM - mixed MAP sets

10 sets @ high effort:

7 Chest to Bar

7 Thruster @ 85lb

7 Box Jump Overs - 24”

7 Burpees - no jump @ top

1:30 min b/t sets

Complete, didn't mix and match like previous weeks b/c it didn't say too.
All sets about 1:05-1:10, most about 1:07.  Last one was 55 seconds or so.
Felt good, recovery was good.  Felt like I could have maintained that 1:07 pace for a few more sets.