W4P6

Week 4
Friday
AM - Rowing MAP
450m Row @ 1:46/500m pace x 7 sets, rest as needed b/t to maintain work pace

complete, kept 90 sec rest.  Pretty pleased with this.  All rows took 1:35.5-1:36.1.  Got really tough but knowing it was only 7 sets I was able to do it.

PM - FSq test + SN int + SN based EMOM
A. Front Squat, work to a tough set of 4
B. Snatch High Pulls, 3 reps @ 225lb x 3 sets, 2 min - wear straps, reset b/t reps
C. Squat Snatch. High Hang Squat Snatch, 1.1 @ 185lb per min x 3-5 mins
C. EMOM x 15 mins:
2 Bar Facing Burpees
1 Squat Snatch @ 135lb
1 Hang Squat Snatch @ 135lb
1 OHS @ 135lb
*perform quickly

A. 295, felt pretty good, may have had 305 but called it there
B. Complete, didn't feel powerful at all.  Feel like this needs much more work
C. Complete, snatch off the ground was much harder than high hang
EMOM complete, all under 12 seconds

**was sore throughout my core from this on saturday, like around my rib cage, weird.

Saturday
AM - Running MAP
2:30 min hill Run @ 85-90%/5-6 min to get back down x 5 sets

Complete but wasn't consistent hills, tried to push the pace pretty hard.  5 min recovery b/w sets

PM - DL emom mod (varied) + mixed MAP sets (short)
Deadlift @ 11X1, 3 challenging reps per min x 3 mins - same load per set, maybe aim for 335lb
+
10 sets @ high effort:
6 Ring Dips
5 Box Jump Overs @ 30"
4 Alternating DB Power Snatch @ 75lb DB
3 Bar Muscle-ups
60 sec b/t reps
*Mix and match work order per set

DL @ 345 just b/c it was easier to load.  Felt pretty decent but definitly still heavy
+
10 sets all under 50 sec
Pleased to stay consistent with the DB Snatches but still tougher than should be

Monday
AM - AirDyne based 30 min low
30 minutes @ 75%/moderate:
5 min AirBike
4 min Running
3 min Alternating Step-ups onto 20” box
2 min Single Unders
1 min Bear Crawl

Complete
Bike stayed around 58RPM, wanted 60 but dropped off from 60 several times throughout.
Run about 800m
Not sure on reps but steady, I think about 60
JR unbroken
BC unbroken
Tried to push pace pretty good.

PM - C&J int + C&J based EMOM
A. Split Jerk off blocks, 1 rep per min x 10 mins - 4 min @ 225lb, 3 min @ 245lb, 3 min @ 265lb
B. EMOM x 20 mins:
1st - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Burpee Box Jump Overs @ 24"
2nd - 4 double KB Hang Power Clean and Push Press @ 24kg/arm + 2 Ring Muscle-ups

Don't have blocks, made it to the last rep and missed last rep at 265.  Didn't feel good at all after the 225
B. Complete, this was tough, breathing was pretty high throughout but kept it same pace every round. Hard for me to keep KB's from hitting between my legs.

Tuesday
AM - Running MAP
20 sets:
15 sec Running @ 50%
15 sec Running @ 75%
15 sec Running @ 85-90%
15 sec Running @ 95%
1 min walk

Done, no idea how far, tried to push pace faster than previous week.

PM - DL emom mod (varied) + mixed MAP sets (long)
Romanian DL with Straps @ 22X1, 3-3-2-2-1-1, 2 min - only last 3 sets tough
+
3 sets @ high effort:
30 cal Rowing
25 unbroken DU’s x 4 sets
20 Wall Balls - 20# to 10 ft
15 Burpees onto 24” box
10/arm Hang KB Snatch @ 24kg KB
Rest same as work time
*mix and match work order per set

295, 315, 345, 365, 395, 405.  Extremely tough last 2 sets, almost couldn't change directions below knee cap
+
7:00
7:10
7:07
DB Snatches and Burpee BJ were the hardest for sure.  Row I kept about about 1050 cal/hr.  First set was faster b/c I started on it.  This was a tough map session for sure.  I also used 55# DB instead of KB b/c I didn't want the rotation on my hands bc I had a blister from yesterday.  I feel those a lot in my core as I'm lowering it down, just FYI

Wednesday
AM - low load aerobic tester
21,15,9 for time:
Power Clean @ 95lb
Push-ups
Box Jump Overs @ 24"

4:59 unbroken.  PC's were slow.  I don't feel good about my ability to move light PC's or Snatches for high reps

PM - OHS test + Core + Prowler ALEnd
A. OHS, AMRAP x 3 sets, 1 min - set 1 @ 225lb, set 2 @ 205lb, set 3 @ 185lb
B. Stir the pot on swiss ball, 1 minute x 5 sets, rest as needed
C. Prowler Sprint, 20 sec ALL OUT @ 165lb total load (including sled weight) x 4 sets, 4-5 min b/t

A. 15, 8, 12.  Wanted more than 15 on set 1 but legs got heavy quick.  Still breathing heavy when picked up 205. recovered a little for 185.
B. Done, 2 min b/w sets, tough today.
C. Feel slow.  Just not explosive at all but I guess that's not super important for CF