W2P7

Week 2
Friday
AM - Rowing MAP + test
Fittest Games Event #4 - this one just seems like go hard and hold on
DL/HSPU's
85 total reps, burned out on the DL's.  HSPU's easy and unbroken through the 12's
Was really sore from wednesday's training

PM - SN int + C&J mod + CJ tng emom
A. Heaving Snatch Balance, 1 rep per min x 10 mins - start @ 185lbs, add 5 lbs per min
B. High Hang Squat Clean and Split Jerk, 1 rep per min x 10 mins - start @ 205lbs, add 5 lbs per min
C. 3 touch n go Shoulder to Overhead @ 205lbs per min x 10 mins
A. Complete all the way through, felt solid
B. Complete, also felt good
C. Done, not dropping under it all that great but still felt pretty good.

Saturday
AM - Running MAP + test
6 x 2 min Run @ 75% on flat/1 min walk
Complete at home in neighborhood

PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 64% RM every 90 sec x 8 sets
B. Fittest Games Event # 3 -  i think you would be wise to break up the wall balls right from the start…take a bit of a break before the PC, then try to do 10-15 fast reps, then do sets of 1-5 depending on your fatigue, the key is small sets and short rest, then do the burpees fast because you will need to get a far into the 2nd round as possible.
A. Done @ 265, felt fast
B. 214 reps, emailed you about it.  Felt like I pushed the pace pretty good.

Monday
AM - AirDyne MAP + test
6 x 2 min AirBike @ 75-80%/1 min rest
+
For time:
50 Pull-ups
40 cal AirBike
30 Pull-ups
20 cal AirBike
10 Pull-ups
Complete @ 60RPM
+
8:13 I believe.  Unbroken on the pull ups but tough.

PM - C&J int + SN mod + SN tng emom
A. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 - work to a tough set
B. Power Snatch, 2 touch n go @ 175lbs per min x 5 mins
C. Power Snatch, 2 touch n go @ 155lbs every 30 sec x 3 mins
D. Power Snatch, 2 touch n go @ 135b every 20 sec x 2 mins
A. Built to 255.  245 felt great, 255- hang clean was hardest part.  Jerk actually felt pretty good today.
B-D. Felt solid the whole way.  Breathing got pretty heavy on the 135's and back just started getting tight on 135's

Tuesday
AM - Running MAP + test
5 x 2 minute Run @ 75-80% on flat/1 min walk
+
For time:
400m Run
25 Wall Balls @ 20lbs to 10ft
200m Run
25 Wall Balls @ 20lbs to 10ft
400m Run
I believe it was like 6:40.  I did it all unbroken and the 400's were about 1:45 each.  Second set of wall balls got tough and legs were heavy after the first set on the runs.

PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, 2 touch n go @ 375lbs per min x 4 mins
B. Deadlifts, 15 touch n go @ 185lbs per min x 4 mins
C. EMOM x 30 mins:
1st - 3 Rope Climb to 15ft - use legs
2nd - 8-12 Strict HSPU
3rd - 10 Box Jump Overs @ 30"
A. Complete, 2nd rep was tough each time.
B. Complete but this got pretty tough.  Breathing was pretty heavy after second set.  3rd set last 2-3 reps slowed a bit and last set the last 5 probably slowed a little bit.  Just feel like hips quit extending with power.
C.
Subbed 10 strict pull ups for rope climbs.  Rope is still not set up right and tends to put some unneeded pressure on my shoulder.
12 HSPU's each set.
BJO's complete
Breathing was higher than expected but really just after the BJO's

Wednesday
AM - Rowing MAP + test
5 x 2 min Rowing @ 1:55/500m pace, 1 min rest
+
21,15,9 for time:
Cal Rowing
Hang Power Clean @ 115lbs
Complete. not bad.
+
5:10 on the test- unbroken but took decent break b/w row and hang clean. Biceps and forearms and shoulders felt it the most.

PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat, 2 fast reps @ 285lbs per min x 12 mins
B. For time:
15 unbroken OHS @ 135lbs
50ft unbroken OH BB Walking Lunges @ 135lbs
15 unbroken Front Squats @ 135lbs
50ft unbroken Front Rack BB Walking Lunges @ 135lbs
15 unbroken Back Squats @ 135lbs
50ft unbroken Back Rack BB Walking Lunges @ 135lbs
C. 10 min EZ AirBike

A. Smooth and fast
B. 9'ish for time.  I forgot.  Took decent breaks between movements.  Legs blew up pretty quickly.  Lunges hurt, glutes cramped up after first set. 
10 min Air Bike @ 45RPM, no arms.