W3P6

Friday
AM - Rowing MAP
400m Row @ 1:46/500m pace x 8 sets, rest as needed b/t to maintain work pace

Complete, 90 sec rest b/w sets.  Finished each row 1:24-1:25.  Got really tough but glad I was able to sustain it

PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 2
B. Snatch High Pull. Power Snatch, 1.1 - work to a tough set, wear straps
C. EMOM x 20 mins:
1st - 5 hang squat snatch @ 145lb
2nd - 3 max effort vertical jumps - 2 sec reset b/t reps

A. 325, 335 for 1
B 205, 215 success but full sq snatch.  Took straps off at 195 b/c they're uncomfortable.  Never have liked them other than for pulls.
Felt really slow on extension.  Was hoping to get more than this but didn't feel powerful at all
C. Complete felt good

Saturday
AM - Running MAP
2 min hill Run @ 85-90%/5 min to get back down x 6 sets

Complete, not consistently uphill, made sure at east the last minute was uphill

PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift, 1 rep per 30 sec x 10 reps - 5 reps @ 315lb, 5 reps @ 365lb
+
10 sets @ high effort:
3 Ring Muscle-ups
3 Burpee Box Jump Overs - 24"
10 OHS @ 75lbs
35 DU's
60 sec b/t reps
*Mix and match work order per set

Complete.  Dead Lifts @ 315 felt fine, 365 felt awful.  Really thought it would feel better but it was really heavy.
Complete.  All sets about 1:05-1:08, set 9 was 1:11, set 10 was :61

Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
2 min AirBike
1 min Stir the Pot on Swiss Ball (google it)
2 min AirBike
1 min Front Bridge
Complete, kept air bike at about 58-61RPM

PM - C&J int + C&J based EMOM
A. Squat Clean Thruster, work to a single
B. EMOM x 20 mins:
1st - 1 power clean + 1 hang power clean + 1 thruster + 1 push press @ 205lb
2nd - 3-5 Bar Muscle-ups (wear gymnastic wraps)
A. 245 felt great, so I jumped to 265 and missed it twice.  I've hit 245 for 3 so it didn't seem unrealistic but just couldn't press it out.
B. Felt great, 5 MU's each set

Tuesday
AM - Running MAP
10 sets:
30 sec Running @ 50%
30 sec Running @ 75%
30 sec Running @ 85-90%
30 sec Running @ 95%
2 min walk
Complete felt good

PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 44X1, 1 tough rep every 2 mins x 6 sets - pause at mid-shin
+
3 sets @ high effort:
40 KBS - 16kg
40 Air Squats
20 cal AirBike
20 Burpees - no jump @ top
Rest same as work time
*mix and match work order per set
RDLs done @ 335, very tough holding that position for 4 seconds, I liked this though.  Just realized re-reading description I paused too high though.  I paused just below knee cap.  Would have been even harder had I gone to mid-shin
3 sets complete, all about 4:45.  Air Bike kept about 62-65RPM

Wednesday
AM - low load aerobic tester
“OCT Qualifier # 2"
3 min AMRAP- Clean & Jerk, 95#
90 sec rest
3 min AMRAP- Burpees, 6" OH touch
90 sec rest
3 min AMRAP- Row for Cal
45, 45, 59.= 149 total
Had to do a quick warm up which may have messed me up some b/c shoulders were burning early on the Cl&J's but no excuse.  I need to be getting easily into the 50's on both Cl&J's and Burpees.  

PM - OHS test + Core + Prowler ALEnd
A. OHS, 2 reps per min x 10 mins - start @ 200lb, goal is to add 5 lb per min with no fails
B. Stir the pot on swiss ball, 1 minute x 4 sets, rest as needed
C. Prowler Sprint, 15 sec ALL OUT @ 165lb total load (including sled weight) x 5 sets, 3-4 min b/t

A. complete, hit all weights.  I missed 245 on the jerk, actually jerked it "too" good and shocked my left shoulder but got it re-racked and still stayed within the min for 245 and 250.  Wrist and left shoulder were only things making this hard.  Shoulder wasn't hurting, just still not up to strength.
B. Done rest 1 min after first set and 2 min after next two.
C. Complete