W5P6

Week 5
Friday
AM - Rowing MAP
500m Row @ 1:46/500m pace x 6 sets, rest as needed b/t to maintain work pace

Done, completed w/ 90 sec rest b/w sets.  Pretty happy with this.  Hurt pretty bad on last 2 sets.  I feel good about this but not sure how much faster I could go for 1 x 500m

PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 3
B. Above Knee Hang Squat Snatch, work to a single
C. EMOM x 20 mins:
2 Squat Snatch @ 135lb
2 Ring Muscle-ups

A. 325 pretty much a max. 
B. 215, pretty happy with this, I'm not great from that position
C. Complete, wasn't bad at all

Saturday
AM - Running MAP
1,600m Run for time - full effort, on flat course, preferably on a 400m track

6:30 on track. Not happy, I woke up at 8:30 and was on the track running by 8:45 b/c I had to be somewhere at 9.  Had planned on getting their to warm up about 8.  Legs felt heavy and it was cold and windy.  Would like another go at this soon.  Wanted sub 6.

PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift from elevated platform, 2 tough touch n go reps per min x 10 mins - have bar start @ just above knee cap height
+
15 sets @ high effort:
100m Run
1 Rope Climb to 15ft - use legs
10ft HS Walk
45 sec b/t reps
*Mix and match work order per set

DL @ 405#
15 sets complete, not bad... all around 50-55 seconds.  Run was estimated

Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
4 min AirBike
1 min Front Bridge
1 min Burpees - no jump @ top

Complete, Bike on Air Dyne at home.  Counted 65RPM
Burpees, 17, 18, 18, 20

PM - C&J int + C&J based EMOM
A. Squat Clean and Split Jerk, work to a moderate single
B. EMOM x 20 mins:
1st - 7 touch n go Power Clean and Overhead @ 135lb
2nd - 7 Lateral Barbell Burpees
*Complete each portion quickly

A. 285, clean 295 missed jerk.
Didn't feel strong at all
B. Complete, this was tough but directly what I needed. Cl&J's about 20 sec each and Burpees about 12-13 sec each time

Tuesday
AM - Running MAP
400m Run - full effort, flat terrain, preferably on a 400m track

1:09, no excuse.  Not happy.  PR on this is 1:06.  Did it on a straight away and wind was a little in my face throughout but still.  

PM - DL emom mod (varied) + mixed MAP sets (long)
4-6 touch n go DL @ 315lb per min x 5 mins - no straps
+
2 sets @ high effort:
30 cal Rowing
20 Alternating KB Clean @ 32kg KB
30 Alternating Pistols
20 Shoulder to Overhead @ 16kg/arm
30 cal AirBike
Rest same as work time
*mix and match work order per set

6/min on DL's felt pretty solid
+
7:18 straight through
7:08 reverse order.  

Quad burner!

Wednesday
AM - low load aerobic tester
AMRAP in 7 minutes:
Power Clean @ 95lb - 1,2,3,4,5,etc.
Burpees onto 20” Box - 1,2,3,4,5,etc.

9's + 7.  BBJ's were too slow.  Low back started to tighten up just a hair, not a limiter but just making note of it.

PM - OHS test + Core + Prowler ALEnd
A. OHS, 3 reps @ 225lb per min x 10 mins
B. Stir the pot on swiss ball, 1:30 minute x 3 sets, rest as needed
C. Prowler Sprint, 10 sec ALL OUT @ 175lb total load (including sled weight) x 7 sets, 2-3 min b/t

A. Complete, last 2 sets were tough
B. Done on medicine ball b/c I was at my other gym and don't have a swiss ball
C. Complete.  Had better power on these, kept speed up.