W3P7

Friday
AM - Rowing MAP + test
15 x 30 sec Rowing @ 85-90%/30 sec rest
+
For time:
25 Chest to Bar
20 Wall Balls @ 20b to 10ft
15 Chest to Bar
10 Wall Balls @ 20b to 10ft
5 Chest to Bar

Complete, first 5 sets @ 1:48, next 5 @ 1:44, last 5 @ 1:41, wasn't sure where to pace on this, next time I'll be more consistent.  Back got tight that was main limiter
+
2:18 unbroken.  Harder than expected.  Had to gymnastics kip last 2 or 3 reps on the 25 CTB.

PM - SN int + C&J mod + CJ tng emom
A. Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a challenging set
B. Squat Clean and Split Jerk, 1 rep per min x 9 min - 3 @ 205lbs, 3 @ 215lb, 3 @ 225b
C. Hang Power Clean and Push Press, 3 reps @ 185lbs per min x 5 mins, into...
Hang Power Clean and Push Press, 6 reps @ 155lbs per min x 5 mins

A. 185.  Just missed the hang Snatch @ 205 b/c left shoulder didn't lock out.  Wanted to go for it again but figured since you said challenging set I should just stop there.  I could get 205.
B. Complete, clean felt off, not heavy just off.  Split jerk felt pretty good.
C. Done. 185 for 3's wasn't bad.  155's for 6 got tough for last 2 sets.  Breathing was high on those.

Saturday
AM - Running MAP + test
15 min Run @ 75%
+
For time:
400m Run
21 Thruster @ 95lbs
15 Bar Facing Burpees
9 Thruster @ 95lbs
Done not sure how far I ran but was at about 9 min mile
+
3:58 unbroken.  Burpees could have been faster but after the 21 thrusters legs were heavy and lactic feeling on burpees

PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 68% RM every 90 sec x 6 sets
B. 4-5 Ring Muscle-ups per min x 5 mins
+
2 Strict HSPU to Deficit every 30 sec x 5 mins
+
2 Kipping HSPU to Deficit every 30 sec x 5 mins
+
4-5 Bar Muscle-up per min x 5 mins
Complete. DL @ 305 felt pretty solid
5 RMU's/set no problem
Deficit was about 6"
5 BMU's each set

Monday
AM - AirDyne MAP + test
15 min AirBike @ 75%
+
50 Burpee Box Jump Overs @ 24” for time - sub 4 min

15 min on Air Dyne @ home, about 61-62 RPM/min again on Air Dyne
+
3:50 on BBJO, breathing was not the limiter but quads and hip flexors.  Quads got lactic after about 15-20 reps and hip flexors got really fatigued after about 30.  Last 10 reps took 50 sec.  Not sure about pacing other than that. 

PM - C&J int + SN mod + SN tng emom
A. Squat Clean Thruster, work to a single
B. Squat Snatch, work to 205b for a single
C. Squat Snatch, 2 touch n go @ 175b per min x 10 mins
A. 265 PR. felt great, tried 275 and cleaned it but the difference was I lost solid position in the front squat so had no drive out of the hole.  Felt like on 265 I had a belt on and 275 I didn't (I didn't wear a belt at all).  
B. Done smooth and easy
C. Complete felt solid.  I notice only my left foot moves on TnG work

Tuesday
AM - Running MAP + test
100m Run @ 90% per min x 15 mins
+
10 rounds for time:
100m Run
7 Toes to Bar

Complete, all under about 18 sec
+
7:50
**I believe last time was like 8:20

PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, work to a moderately tough double - drop each rep
B. EMOM x 20 mins:
1st - 2 tng DL @ 315lbs + 1 Legless Rope Climb to 15ft
2nd - 2 tng DL @ 315lbs + 5 tough Strict HSPU to Deficit

A. 385 for mod double
B. Complete, DL felt heavy and slow and same on RC.  HSPU's felt decent at about 6" deficit

Wednesday
AM - Rowing MAP + test
150m Row @ 1k PR pace x 10 sets, 1 min rest
+
For time:
hang power snatch @ 135lbs - 10,8,6,4,2
lateral barbell burpees - 9,9,9,9,9

Complete, Row was b/w 31 and 30 sec, got faster every set.  Started at 1:45 pace and ended at 1:39 pace.  Felt good.  I'm pretty sure 3:28 or 3:30 is 1k PR
+
5:50.  Unbroken but slow burpees and breaks before picking up the bar each time.  the snatches were tough until 4 and 2.  Legs just get extremely lactic feeling on anything like this.  Not sure what the problem is.  It's like my quads/legs just lock up and almost don't want to work.

PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat, 1 fast rep @ 315lbs per min x 15 mins
B. For time:
50ft HS Walk
20 R Leg Pistols
20 L Leg Pistols
50ft HS Walk
20 R Leg Pistols
20 L Leg Pistols
50 double KB Front Squat @ 16kg/arm
C. 10 min EZ AirBike

A. complete, no problem felt good
+
7:30.  Slower than expected.
HS Walks unbroken
Pistols were unbroken but slower than expected.  No alternating is much harder than alternating.
Front Squats were 25 relatively slow, then 10 fast then 15.
AirBike done