W2P8

Week 2

Friday

AM - Rowing MAP

3 min Row @ 1:50/500m pace x 5 sets, 3-5 mins b/t

PM - SN int + CJ int + LP2—>LEnd mixed

High Hang Squat Snatch, work to a single

+

Power Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk, 1.1.1.1 - work to a tough set

+

3 sets ALL OUT:

25 sec AMRAP Thrusters @ 135lbs

25 sec Rowing

6 min b/t

+

3 sets ALL OUT:

25 sec AMRAP Power Clean @ 135lbs

25 sec Burpees

6 min b/t

+

10 min EZ AirBike

A.M. Complete- rested 3 min b/w first 3 and 4 b/w last 2
P.M. 
Hang Snatch- 215
Clean Complex- 255
Thrusters- 13/set
Row @ 1:35/500m
PC- 13/set
Burpees- 13, 14, 14

Saturday

AM - Upper Volume Accumulation

EMOM x 20 mins:

Mins 1—>5 - 3 tough CGBP

Mins 6—>10 - 3 Ring Muscle-ups + 3 Strict Ring Dips

Mins 11—>15 - 3 Bar Muscle-up + 3 Strict HSPU

Mins 16—>20 - 1 Rope Climb to 15ft (use legs) + 10 Push-ups

Mins 21—>25 - 10 Chest to Bar

BP @ 245
All else complete, felt good.

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 82% every 45 sec x 12 reps

B. 4 minutes @ 85-90%/high effort:

10 double KB Thrusters @ 16kg/arm

50 DU's

—4 min

4 minutes @ 85-90%/high effort:

10 Deadlifts @ 135lbs

10 Wall Balls @ 20lbs to 10 ft

—4 min

4 minutes @ 85-90%/high effort:

AirBike Cals

—4 min

4 minutes @ 85-90%/high effort:

10 Back Squats @ 135lbs - taken out of rack

50 DU's

—4 min

4 minutes @ 85-90%/high effort:

10 Deadlifts @ 135lbs

20 Air Squats

—4 min

4 minutes @ 85-90%/high effort:

Rowing Cals

DL @ 365 felt decent
3 + 15
4 + 10
Air Dyne @ home
3 + 5
4 + 10
**Leg burn was limiter, especially on DL sets. 

Monday

AM - Running MAP

100m Run @ 85-90% per min x 25 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS, AMRAP @ 265lbs x 1 set

B. 6 touch n go Power Snatch @ 135lbs per min x 3 mins

+

8 touch n go Power Snatch @ 115lbs per min x 3 min

+

10 touch n go Power Clean @ 95lbs per min x 3 mins

D. 5 sets @ 97%:

30 sec AirBike

4 min b/t

A.M.- did Row repeats w/ 3 min rest b/w all 5 b/c I'm going to have to run friday instead b/c I'll be out of town.
P.M. 
OHS- 8 reps, wrist was limiter.  Everything else felt solid and could have kept going
TnG work- complete.  tougher than expected.
Air Bike- 88RPMish each round, got really tough to keep it there for 30 sec

Tuesday

AM - Upper Volume Accumulation

10 min AMRAP Strict HSPU to 10” Deficit

+

21,18,15,12,9,6,3 unbroken Chest to Bar Ladder for time

+

5 Strict Ring Dips per min x 10 mins - 1 sec pause in full depth each rep

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 4

B. Weighted Alternating Pistols, 10 alternating reps x 3 sets, 2 min - control movement, nothing crazy heavy 

C. L Sit on Pull-up Bar, 10 sec per min x 10 mins

D. Turkish Get-ups @ 32kg, 1 rep per arm per min x 20 mins

A.M.
33 HSPU's - went like 5, 3, 2, 2, 2, 2, singles...
7:38, again harder than expected
Done unbroken, not bad.

P.M.
Grid League Score stuff...
4 RC's for time- 35 seconds
80 sec AMRAP MU's- 20 *going to redo
FSQ- stopped at 295 just for time sake, felt pretty heavy
Pistols- 2 sets @ 53#, 1 set @ 70#, all under 23 seconds smooth and controlled.
10 min of TGU b/c ran out of time.

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 5010, 5 reps x 5 sets, 1:30 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

10ft HS Walk

30 sec R Side Bridge

10ft HS Walk

30 sec L Side Bridge

10ft HS Walk

30 cal Rowing

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 6 Thrusters @ 95lbs + 6 Toes to Bar

2nd - 6 Kipping HSPU + 6 Russian KBS @ 32kg

3rd - 6 Burpee Box Jump Overs @ 24"

12 days of Christmas in the A.M.
1- 300m Row
2 P Snatch, 155
3 Thrusters 155
4 MU's
5 Burpees
6 Toes to Bar
7 CTB Pull Ups
8 KBS, 97#
9 Box Jumps, 30"
10 HSPU's
11 Ground to OH, 155#
12 Man-Makers, 45#

P.M. 
Good Mornings- 165, 165, 175, 175, 175
GH Raises- 0, 15#'s--->
+
15 min Air Bike Z1
*every min for first 10 min, 10 sec L-sit on Rings