W2P6

Friday
AM - Rowing MAP
350m Row @ 1:45/500m pace x 9 sets, rest as needed b/t to maintain work pace

Complete, 90 sec rest b/w sets.  Got tough at the end for sure.

PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 3
B. Power Snatch. Hang Squat Snatch, 1.1 - work to a tough set
C. EMOM x 20 mins:
1 power snatch + 2 OHS @ 85% highest from B
3 Ring Muscle-ups

315, hit 295 w/o a belt then 315 w/ belt.  Wouldn't have got 315 w/o a belt due to caving forward.
B. 215, Power snatch was close but I think it was power
C. 182 was 85% so I went with 185#
This got pretty tough pretty early but I was able to complete it all unbroken.  Missed first OHS on like min 18 or 19 but snatched it and still completed it so I was happy with that.

Saturday
AM - Running MAP
1:30 min hill Run @ 85-90%/3 min to get back down x 8 sets

Complete, hill got steeper as I ran.  Had to do about 90 sec run @ 50% following each hill run to get back down in time to repeat.

PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift from 6” elevated platform @ 21X1, build to a tough 5
+
15 sets @ high effort:
6 Toes to Bar
6 Clapping Push-ups
6 Hang Power Clean @ 95lb
6 Front Squat @ 95lb
45 sec b/t reps
*Mix and match work order per set

DL up to 295, felt decent but just felt it all in low back which I guess is the point.
15 sets all under 45 seconds each.  Got really tough for last 3-5 sets

Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
4 min AirBike
1 min Stir the Pot on Swiss Ball (google it)

Done fasted out of bed.
Did at home on Air Dyne, no monitor but tried to count one leg 65 revolutions/min.  Felt pretty good

PM - C&J int + C&J based EMOM
A. Hang Squat Clean. Front Squat. Split Jerk, 1.2.1 - work to a tough set
B. EMOM x 20 mins:
1 Squat Clean + 1 Front Squat @ 225lb
3 Kipping HSPU to 10” Deficit

265 on complex but just realized I skipping a squat.  So I just did Hang Sq Clean + FSQ + Jerk.  Hang Clean was hardest part though

EMOM killed me.  Had to sit out like min 13 and 17 but completed 20 rounds total.  Low back tightened up, coming out of the squat felt hard and slow.
HSPU's got harder than expected

Tuesday
AM - Running MAP
5 sets:
1 min Running @ 50%
1 min Running @ 75%
1 min Running @ 85-90%
1 min Running @ 95%
4 min walk

Complete, felt pretty good.  

PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian Deadlifts @ 10X0, 2 tough reps per min x 7 mins - wear straps, only lower barbell to below knee caps
+
3 sets @ high effort:
21 Wall Balls - 20#
21 KBS - 24kg
15 Box Jumps Overs - 24"
15 Cals AirBike
9 double KB Front Squats @ 24kg/arm
9 Burpees to 6” OH
Rest same as work time
*mix and match work order per set

Low back was still really tight from Saturday and yesterday
Did 325 on RDL and the turn around below the knee cap felt like 1000 lbs
+
4:37
4:35
4:59
**I think this depending on the order a lot.  I don't feel like i should have dropped off that much b/c I felt pretty recovered going into last round.
I did it in order first round, reverse order second round then last round I did KBS, KB Squats, WB, Burp, BJ, Bike and bike was faster than previous.  During the WB the back of my shoulders were screaming from holding the KB front rack.  Burp's and BJ's were really slow on last round.  Bike I held 61-62RPM first two rounds and last round was 65RPM.  I liked this map session

Wednesday
AM - low load aerobic tester
For time:
700m Run
100 DU's
100 cal Rowing
100 DU's
700m Run
* I did this in 12:45

14:43, felt like I pushed pretty good here.  Sent you more details in email

PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP @ 225lb x 3 sets, 5 min
B. L Sit from Pull-up Bar + Strict Toes to Bar, 10 sec hold + 5 reps x 5 sets, rest as needed b/t
C. Prowler Sprint, 12 sec ALL OUT @ 185lb total load (including sled weight) x 6 sets, 2-3 min b/t

A. 15, 11, 10.  Felt pretty strong here. wrist and shoulders gave first.  Mentally weak on second set I think i had another rep or 2.  15 was definitely all I had on the first set though and I was happy with that.
B. Complete, 90-120 sec b/w sets.  Shoulder pain in hanging L-sit other than that this was better than I expected.  Last 2 sets were pretty tough on the TTB.
C. Complete, this was a much better load as I had a much better turnover and felt a lot more burn in legs and lungs.