W2P4

Week 2 of 4

Friday 

AM - Running into Swimming

20 min EZ Run into 5 min continuous Pool Swim

Complete, ran farther than last week and swam about 7 min

PM - DL int + Hang Oly int + Oly EMOM battery

A. Deadlift Cluster, 1.1 - build to a max set

B. Above Knee Hang Squat Snatch, work to a tough single

C. 7 unbroken touch n go Power Snatch @ 135lb per min x 5 mins

A. 425, didn't feel as good as last week.  The second rep felt better every time even at 425.
B. 225, missed 235
C. Complete this was REALLY hard.  Barely got them all as power.  I'm not sure I could have made 1 more min.  Way harder than the thrusters were.

Saturday 

AM - Row LP1 + Rowing Based MAP Sets

175m Row ALL OUT x 5 sets, Rest 6 x work time

+

10 sets @ high effort/85-90%:

10 cals Rowing

5 Bar Facing Burpees

5 Hang Power Clean and Overhead @ 135lb

Rest same as work time

Sprints- all @ 1:27/500m or less.  Last one was about 1:25/500m. 30-32 seconds
+
10 sets were all about 1:20-1:30.
This was one of the hardest MAP sets I've done.  Very hot and humid in my garage.  Recovery was pretty good and stayed consistent with times but felt I had to dig pretty deep.  Last set was 1:20.  Kept row pace around 1200 Cal/hour or a little more.

PM - Skills/Core

Handstand Hold Practice

+

Handstand Walk - 100ft for time

+

Barbell TGU practice

+

Sotts Press from Clean practice

+

Sotts Press from Snatch practice

+

Pistols @ 33X0, 3/leg x 5 sets, 1 min - alternate legs per rep

Monday 

AM - SN int + C&J int

A. Snatch, max

B. C&J, max

PM - CP Battery

unbroken for time - change weights on one barbell:

10 Ring Muscle-ups

9 Thrusters @ 140lb

8 Ring Muscle-ups

7 Thrusters @ 160lb

6 Ring Muscle-ups

5 Thrusters @ 180lb

4 Ring Muscle-ups

3 Thrusters @ 200lb 

2 Ring Muscle-ups

1 Thruster @ 220lb  

Missed saturday's P.M. workout
Started warming up and building on snatch and it didn't feel good at all. Hit 205 then missed 215 twice, moved on to Clean & Jerk and hit 225 twice and it felt terrible so I stopped.
Did 100ft HS Walk- my gym is 50ft so I did 50ft down unbroken, 35 seconds. Hit a wall once I dropped.  Took me 2 min to get back.
Pistols done, hardest part about it holding the off leg up.  If I held my foot they are easy.
Clean grip sotts press didn't really happen.  Snatch felt ok.

P.M.
Snatch again, built to 225, missed 235 twice, barely. 
Clean & Jerk- hit 275, 290 (PR), 300 PR!  Pumped to finally get this OH.  285 is previous PR.
+
MU/Thruster metcon- 8:53. Unbroken but too much rest b/w sets.  Only set of Muscle ups that got hard were the 8's.  Everything else felt pretty good.  Breathing was just high.  2 of my favorite movements if I were to pick for a comp.  Would like to know what a good score is there.

Tuesday 

AM - AD ALEnd + AD Based MAP Sets

13 sec AirBike ALL OUT x 7 sets, 2:30 min b/t sets

+

10 sets @ high effort:

30 DU's

10 cals AirBike

5 DB Push Press @ 55/hand

Rest same as work time

Complete, AB sprints hurt this morning.  Had to force myself to start aerobic work.
All aerobic sets unbroken and under 90 sec.  Last one was about 70 sec b/c I sprinted DU's and pushed harder on bike.
Stayed at about 58RPM on bike, last set was about 65RPM

PM - IGT (Running 1st + Gym)

2 sets @ high effort:

400m Run

30 sec max handstand walk

2 min rest

+

5 min rest

+

2 sets @ high effort:

400m Run

60 sec max rope climb to 15ft - use legs

2:30 min rest

+

5 min rest

+

2 sets @ high effort:

400m Run

15 GH Sit-ups

15 Hand Release Push-ups

3 min rest

400's were 1:42, 1:40, 1:38, 1:38, 1:37, 1:40 (cramped up before this one)
HS Walks- 40' both times
3 Rope Climbs each time.
Didn't do GH Situps or Push Ups the second time through b/c quads were cramping during the first one.

Wednesday 

AM - DL emom %’s + SL int/GHR + Core

A. Deadlift @ 11X1, 2 reps @ 64% RM per min x 10 mins

B. Weighted Alternating Pistols, 10 reps x 5 sets, 2 min

C. GH Raises @ 40X0, 4-6 reps x 5 sets, 1:30 min

D. 10 sec L Sit from Pull-up Bar + 5 Straight Leg Raises @ 2020 from pull-up bar x 5 sets, rest as needed

Done @ 1:00p.m.
A. Done @ 285 felt good and fast.
B. 53 fist 3 sets, 62 on 4th set, 70# KB on last set.  felt good once i figured out best way to hold the KB.
C. GH Raises with 25# for 5/set.  Tough.  I got up to a 45# w/ these before.
D. Worked on L-set for a while and going to start putting some gymnastics skills specific to L-sit in warm up b/c hip flexors are major weakness.

PM - 10 min AMRAP

AMRAP in 10 mins:

10 Squat Snatch @ 95lb

10 Chest to Bar

*Goal is 6+ rds 

6 + 3.  I think goal should be 7+ or close to 8 here. Didn't feel great.  Broke up from the start so maybe I just paced it properly.
Snatches went- 5/5, 4/3/3, 2/2/2/2/2, singles--->
Pull Ups- 5/5 the whole time.
Low back was kind of tight and TnG Snatches take it out of me.
Had to do at 6p.m. b/c morning got messed up.