W3P4

Week 3 of 4

Friday 

AM - Running into Swimming

20 min EZ Run into 10 min continuous Pool Swim

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

A. Deadlift, build to a challenging touch n go double

B. Below Knee Hang Power Clean, build to a single

C. 1 Squat Snatch + 1 Hang Squat Snatch + 3 OHS @ 155lb per min x 10 mins

A.M.
Done, felt good.  Swimming feeling a little better.

P.M.
415 for a double, didn't feel great
B. Built to 255, was hoping to get higher since I got 245 for 5 a few weeks ago.
C. Complete, it was easy.

Saturday 

AM - Row LP1 + Rowing Based MAP Sets

200m Row ALL OUT x 5 sets, Rest 6 x work time

+

5 sets @ high effort/85-90%:

15 cals Rowing

15 Wall Balls - 20# to 11ft

15 Box Jumps - 24"

15 Pull-ups

15 cals Rowing

Rest same as work time

Sprints, held 1:24-1:27, last 2 sets were tough.  All about 34 or 35 seconds
+
3:46
3:58
3:58
3:56
3:56
Legs were dead.  Box Jumps were tougher than they should have been.
Row on both ends about 950 Cal/hour

PM - Skills/Core

Handstand Hold Practice

+

Handstand Walk - 100ft for time

+

Single Arm OH practice

+

Narrow Grip OHS practice

+

L Sit on Rings, accumulate 2 minutes of holding

Done monday a.m.
HS Practice- not much progress
HS Walk- 50ft in 35 seconds, total time 1:45, better than last week.
Single Arm OHS- 26# KB- getting better
Same with this.
2 min would take forever to did some gymnastics progressions seen on powermonkey.com focusing more on quality and developing the skill.  Going to practice this on a daily basis.

Monday 

Noon - SN int + C&J int

A. Snatch, max

B. C&J, max

Snatch- 205, missed 225 three times.
B. 275, hit 295 clean but caught it a little forward and it took everything out of me.  Started to try the jerk but nothing was there.

PM - CP Battery

For time:

Legless Rope Climb to 15ft - 3,2,1

Squat Clean and Split Jerk @ 225lb - 1,3,5

8:20.  Should have pushed harder.  Rope climbs were easy but clean & jerk got tough but doable.

Tuesday 

AM - AD ALEnd + AD Based MAP Sets

16 sec AirBike ALL OUT x 6 sets, 3 min b/t sets

+

5 sets @ high effort:

30 cals AirDyne

15 double KB Front Squats @ 24kg/arm

5 Hang KB Clean and Push Press @ 24kg/arm

Rest same as work time

97-98 RPM on sprints
**Messed up MAP sets and only did 15 Cals/set until the 5th set and realized it was wrong
2:46
2:50
2:50
2:52
4:30**30 Cals
**not sure if this made it easier, I think it actually made it harder b/c it made it about 4 min less time between the KB work which was the hardest.  The Cl&PP was very tough and awkward.

PM - IGT (Running 1st + Gym)

For time:

200m Run

6 Bar Muscle-up

200m Run

6 Bar Muscle-ups

200m Run

6 Bar Muscle-ups

200m Run

+

10 min rest

+

For time:

200m Run

6 Kipping HSPU to 10"

200m Run

6 Kipping HSPU to 10"

200m Run

6 Kipping HSPU to 10"

200m Run 

+

10 min rest

+

For time:

200m Run

6 Ring Muscle-ups

200m Run

6 Ring Muscle-ups

200m Run

6 Ring Muscle-ups

200m Run  

4:28
4:20
5:10 (last Run I had to row b/c quads were cramping.  Not sure if runs were that much slower or if ring muscle ups are that much slower??)
All felt pretty good, breathing got really high but recovery was quick as soon as i finished each piece.  All unbroken

Wednesday 

AM - DL emom %’s + SL int/GHR + Core

A. Deadlift @ 11X1, 2 reps @ 68% RM per min x 8 mins

B. Overhead Barbell Walking Lunges, build to a max set of 50ft

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

D. Weighted Front Bridge, 1 min hold x 3 sets, 3 min - make it ridiculously hard

A. Done @ 305, didn't go on the min though I completed it in about 4 min, just found a rhythm and tried to rip it off the ground as fast as possible.  Made sure to keep speed up.
B. 165.  Only did 2 sets, 1 with 155 and 1 with 165.  Tough to keep it locked out overhead.

PM - 10 min AMRAP

AMRAP in 10 minutes:

10 OHS @ 135lb

15 Toes to Bar

20 cal Rowing 

3 + 20.  Unbroken- Row about 850 Cal/hour.  Should have pushed a tough harder.