W4P4

Friday 

AM - Running into Swimming

20 min EZ Run into 10 min continuous Pool Swim

Complete, felt pretty good.  Practiced some underwater swimming.

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

A. Deadlift, build to a challenging single

B. High Hang Squat Snatch, work to a single

C. Power Clean. Thrusters, 2.2 @ 185lb per min x 15 mins - touch n go on cleans

A. 435, may have had 5 more pounds in me.
B. 205#, didn't feel awesome
C. complete, non problem

Saturday 

AM - Row LP1 + Rowing Based MAP Sets

225m Row ALL OUT x 4 sets, Rest 6 x work time

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4 sets @ high effort/85-90%:

1 Rope Climb to 15ft - use legs

15 double kb hang snatch @ 16kg/arm

15 cals Row

15 hand release push-up burpees - no belly/thighs touching floor at bottom

1 Rope Climb to 15ft - use legs

Rest same as work time

Kept 1:27'ish pace for the sprints.  Recovery was good, couldn't dig much harder for some reason.
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3:46
3:56
4:20
3:55
**KB Snatches gassed me.  Also, those burpees were harder than expected, really felt it in hip flexors.

PM - Skills/Core

Handstand Hold Practice

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Handstand Walk - 100ft for time

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Sotts Press from Snatch

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Sotts Press from Clean practice

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1 perfect L Pull-up every 30 sec x 30 reps

Done monday as warm up.
HS Walk- 1:30- 50' unbroken then 40' unbroken and shoulders gave out for last 5-10'.  Felt much better this week though.
Sotts press still very tough
L-Pull Ups- complete no problem

Monday 

Noon - SN int + C&J int

A. Snatch, max

B. C&J, max

PM - CP Battery

For time:

10 Snatch @ 155lb

10 Snatch @ 165lb

10 Snatch @ 175lb

10 Snatch @ 185lb

*power or squat

A. 240 Snatch- solid, no misses.  Good day
B. 275, basically dead lifted 295 and just had nothing there.  Felt ridiculously heavy.
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13:30.  Low back gave out and had to start squatting on 175's.  155 was done and weights changed in under 2 min.  Missed 3 reps @ 185.  Low back was the limiter for sure.

Tuesday 

AM - AD ALEnd + AD Based MAP Sets

20 sec AirBike near ALL OUT x 4 sets, 4 min b/t sets

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4 sets @ high effort:

1 min AirDyne

1 min Box Jump Overs - 24”

1 min AirDyne

1 min DU's

4 min rest

Complete. 95RPM on bike, recovery was good just couldn't really dig any harder but was trying.
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Air Bike stayed about 55-57RPM
BJ's- 18, 18, 18, 19
DU's- 89, 89, 85 (1 trip), 84 (2 trips)

PM - IGT (Running 1st + Gym)

For time:

1,600m Run

15 Burpee Bar Muscle-ups

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10 min rest

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For time:

1,600m Run

15 Burpee Ring Muscle-ups

8:03 Run - 11:26 total
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7:55 Run- 10:55 total
Runs felt decent, REALLY hot.  Quads feel heavy running.
First bar muscle up (which is every rep on burpee mu's) is tough for me to get my hands and shoulders over.  Maybe due to shoulder mobility and getting over bar fast enough.
Burpee Ring Muscle Ups feel easier than bar but really feel it in my gut/abs I guess from all the hip flexion in the burpee and muscle up.

Wednesday 

AM - DL emom %’s + SL int/GHR + Core

A. Deadlift @ 11X1, 2 reps @ 72% RM per min x 6 mins - do this on the minute, not when you feel like it, pull as hard as possible, reset b/t reps

B. GH Raises @ 40X0, 4-5 reps x 5 sets, 1 min

C. For time:

40 Alternating Pistols

30 Alternating Pistols + 16kg KB

20 Alternating Pistols + 24kg KB

10 Alternating Pistols + 32g KB

A. DL @ 320, felt good and sharp
B. Done with 35#'s, didn't feel great
C. 7:53, back was smoked, quads were pretty beat too

PM - 10 min AMRAP

For time:

250m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg

500m Row

15 KBS - 32kg

25 Burpees

15 KBS - 32kg 

250m Row

*Goal is sub 9 min

9:33, I know I didn't hit the time but was really nervous that I was going to be far off of the target when you sent it just based off my most recent time dong the single version of this.