Week 4
Friday
AM - Rowing MAP + test
1 min Run @ 85-90% x 7 sets, 1 min rest
+
For time:
800m Run
21 Burpee Box Jump Overs @ 30” box
+
I think my time was like 6:50. Don't remember though
PM - SN int + C&J mod + CJ tng emom
A. Power Snatch Cluster, 1.1.1 - work to a max set
B. Power Clean. Front Squat. Split Jerk, 1.1.1 @ moderate load every 1:30 min x 9 sets - 3 @ 155lbs, 3 @ 165lbs, 3 @ 175lbs
C. 2 touch n go Power Clean and Overhead @ 155lbs every 20 sec x 10 sets
+
4 touch n go Power Clean and Overhead @ 135lbs every 30 sec x 5 sets
A. built to 215, no fails felt greatB. Complete easy
C. Complete not too bad
D. Complete this got pretty difficult but not unmanageable
Saturday
AM - Running MAP + test
7 x 1 min Rowing @ 85-90%/1 min rest
+
For time:
21 cal Rowing
50ft HS Walk
15 cal Rowing
50ft HS Walk
9 cal Rowing
50ft HS Walk
+
Forgot time again sorry.
First and second 50ft were unbroken, fell on the last one at like 40ft. Shoulders were absolutely smoked. Kept row at about 1150-1250 Cal/hour. rest was all taken before HS Walks just to get shoulders ready b/c I wanted to get as much unbroken as possible
PM - DL emom speed + HSPU/MU volume
A. Deadlift @ 11X1, 3 reps @ 72% RM every 90 sec x 5 sets
B. EMOM x 28 mins:
1st - 4 Bar Muscle-ups
2nd - 2 tough Strict HSPU + 2 Kipping HSPU to Deficit
3rd - 4 Ring Muscle-ups
4th - 2 tough Strict HSPU + 2 Kipping HSPU to Deficit
B. Done felt real easy so adjusted a little
First 3 rounds through as written- HSPU's @ 8" deficit
Next 3 rounds did 5 muscle ups on bar and rings- HSPU's @ 10" deficit
Last round I did 8 Muscle ups on each and added a kipping hspu to each.
Monday
AM - AirDyne MAP + test
1 min AirBike @ 85-90%/1 min rest x 7 sets
+
9,15,21 for time:
Box Jump Overs @ 24"
Toes to Bar
+
4:01- all unbroken till 21 TTB which I broke- 6/5/5/3/2
Breathing was high but it was still quad/hip flexion fatigue being limiter
PM - C&J int + SN mod + SN tng emom
A. Squat Clean and Split Jerk, work to a single
B. High Hang Squat Snatch. Heaving Snatch Balance, 1.1 - work to a challenging set
C. 2 touch n go Power Snatch @ 135lbs every 20 sec until 30 reps
B. Up to 215 and stopped, no misses
C. Done, harder than I thought. Shoulders and low back
Tuesday
AM - Running MAP + test
400m Run @ 85-90% x 4, 2 min walk
+
For time:
400m Run
21 Power Clean and Overhead @ 95lbs
15 Bar Facing Burpees
9 Power Clean and Overhead @ 135bs
*Set-up 2 separate barbells
*Goal is sub 3:30 min
+
4:56- run about 1:44, 21 cl&j unbroken, burpees steady, 9's- 5/4
PM - DL int + DL tng emom + HSPU/Rope Climb
A. Deadlift, 5 touch n go reps every 2 mins x 8 sets - start @ 205lbs, add 20b per set
B. AMRAP in 15 minutes:
Legless Rope Climb to 15ft - 1,1,1,1,1,etc.
Strict HSPU to 5” Deficit - 1,2,3,4,5,etc.
B. Finished 9 rounds + 1 RC + 5 HSPU's. Last 5 were all singles. Grip was limiter on RC and hspu's started to hit a wall
Wednesday
AM - Rowing MAP + test
500m Row @ 1:50/500m pace x 4 sets, 2-3 min
+
For time:
30 Toes to Bar
10 Burpees to 6” OH
20 Chest to Bar
10 Burpees to 6” OH
10 Bar Muscle-ups
Row's complete, not bad. 1:50.0, 1:49.3, 1:49.9, 1:48.4+
6:15. Felt terrible after the toes to bar, core was just shot and couldn't get good kip
20/10 on TTB
8/4/4/2/2 on CTB
5/3/2 on BMU's
Not happy with how this felt at all
PM - BSq emom mod + Leg Stamina + EZ AD
A. Back Squat EMOM
Mins 1—>5 - 3 reps @ 265lbs
Mins 6—>10 - 2 reps @ 295lbs
Mins 11—>15 - 1 rep @ 325lbs
B. For time:
21 R Leg Pistols
21 L Leg Pistols
18 cal AirBike
15 R Leg Pistols @ 16kg KB
15 L Leg Pistols @ 16kg KB
12 cal AirBike
9 R Leg Pistols @ 24kg KB
9 L Leg Pistols @ 24kg KB
B. Completed- kept Air Bike at 62-64RPM
8:16. Back tightening up o weighted pistols was the most uncomfortable part
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