Week 3
Friday
AM - Rowing MAP
3 min Row @ 1:50/500m pace x 3 sets, 3-5 mins b/t
+
2 min Row @ 1:47/500m x 3 sets, 2-3 min b/t
+
1 min Row @ 1:44/500m x 3 sets, 1-2 min b/t sets
Did run b/c out of town. 100m/min for 25 min
PM - SN int + CJ int + LP2—>LEnd mixed
Muscle Snatch, work to a max
+
Muscle Snatch, 1 rep @ 90% highest from previous per min x 5 mins
+
Power Clean and Push Jerk Cluster, 1.1.1 - work to a tough set
+
ALL OUT:
30 Thrusters @ 135lbs
(6 min)
25 Power Snatch @ 135lbs
(6 min)
20 Power Clean and Overhead @ 135lbs
+
10 min EZ AirBike
A. 155, failed 165. Never been good at this movement.
B. Complete
C. 245, felt really heavy especially in the clean. Jerk actual felt pretty solid.
+
Thrusters- 1:06
PS- 2:40
PCtoOH- 1:40
felt terrible and took a while to recover. Did thrusters unbroken and was smoked. Sent more detailed email.
Saturday
AM - Upper Volume Accumulation
EMOM x 30 mins:
Mins 1—>5 - 3 tough touch n go Push Press
Mins 6—>10 - 1 Legless Rope Climb to 15ft + 20ft HS Walk
Mins 11—>15 - 5 Ring Muscle-ups
Mins 16—>20 - 5 Strict HSPU + 5 Strict Pronated Pull-ups
Mins 21—>25 - 5 Kipping HSPU + 5 Chest to Bar
Mins 26—>30 - 5 Ring Dips + 5 Toes to Bar
Sunday morning- did tuesday's a.m.
Outside on Pull Up bar with no chalk
Up to 12 on both CTB and HSPU Ladders- probably could have gotten 13 in gym with chalk and better warm up but not today. Not super happy with this.
PM - DL int %’s + MAP (3/3+)
A. Deadlift, 1 rep @ 84% every 45 sec x 10 reps
B. 5 minutes @ 85-90%/high effort:
10 Deadlift @ 225lbs
60 DU's
—5 min
5 minutes @ 85-90%/high effort:
10 Wall Balls @ 20lbs to 11ft
10 Step Down Box Jumps @ 24"
—5 min
5 minutes @ 85-90%/high effort:
10 R Arm Hang KB Snatch @ 24kg KB
10 L Arm Hang KB Snatch @ 24kg KB
10 cal AirBike
—5 min
5 minutes @ 85-90%/high effort:
10 Burpees onto 24” box
10 Alternating Pistols
—5 min
5 minutes @ 85-90%/high effort:
10 Hang Power Clean @ 135lbs
60 DU's
SUnday afternoon
A. Done @ 380, felt decent
+
4 + 1, shoulders (teres minor area really burning on DU's)
5, leg burn on BJ limiter
3 + 20, avg about 58-60RPM
3+ 3, pistols harder than expected
3, just smoked at this point, had to break second set of DU's 20/20/20
Monday
AM - Running MAP
100m Run @ 85-90% per min x 30 mins
PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)
A. OHS @ 22X1, work to a tough double
B. 3 touch n go Power Clean and Overhead @ 185lbs per min x 3 mins
+
6 touch n go Power Clean and Overhead @ 135lbs per min x 3 mins
+
3 touch n go Power Snatch @ 165lbs per min x 3 mins
+
6 touch n go Power Snatch @ 135lbs per min x 3 mins
+
D. 5 sets @ 97%:
40 sec Rowing
4 min b/t
A.M.
Did Rowing from Friday b/c I feel I get more out of that.
Completed at Rx'd pace with the minimum rest so 3/3, 2/2, 1/1, took a min or so extra rest b/c the sets
Meters completed were:
815, 816, 818
557, 557, 559
286, 287, 289
Tuesday
AM - Upper Volume Accumulation
Achieve the highest unbroken Chest to Bar Ladder possible in 7 minutes - 1 rep, break, 2 reps, break, etc.
+
10 min rest
+
Achieve the highest unbroken Kipping HSPU Ladder possible in 7 minutes - 1 rep, break, 2 reps, break, etc.
Push Press @ 185#
Hardest part was the Rope Climb and HS Walk- mainly the HS Walk part. Shoulders wouldn't work.
Muscle Ups were harder than expected too. The rest was no problem.
PM - FSq int + SL int + Core + TGU's
A. Front Squat, work to a tough 3
B. Front Rack Barbell Reverse Lunges, 6/leg x 5 sets, 30 sec b/t legs - no alternating legs
C. Weighted Front Bridge, 1 min hold x 5 sets, 2 min rest
D. Turkish Get-ups @ 32kg, EMOM x 10 mins:
1st - 2 L Arm TGU's
2nd - 2 R Arm TGU's
A. 325 w/ belt. 315 w/o beltB. 135, 145, 145, 155, 155,
C. 45# plate. Tough
D. Got 5 x 2/arm done. Not sure on time but it was not 10 min I know that.
Wednesday
AM - Good Morning + PChain + MAP Low %’s
A1. Good Morning @ 2011, 4-6 reps x 6 sets, 10 sec
A2. GH Raises @ 40X0, 4-6 reps x 6 sets, 2 min
B. 20 minutes @ 75%/moderate:
21 Russian KBS @ 24kg
21 Air Squats
21 cal AirBike
A1. 185, 195, 195, 205, 205, 185. Dropped back on last set to go a little deeper and it made a big difference on difficulty. I have know idea what kind of weights I should be doing on these relative to BSQ or DL but feels really weak.A2. done with light band.
B. 5 rounds + 42 reps then finished last 21 Cal on bike
PM - mixed MAP Sets (short)
EMOM x 30 minutes @ high effort:
1st - 50ft Shuttle Run x 5 lengths
2nd - 10 Shoulder to Overhead @ 135lbs
3rd - 10 Lateral Barbell Burpees
4th - 50ft Shuttle Run x 5 lengths
5th - 10 Power Clean @ 135lbs
6th - 10 Lateral Barbell Burpees
Complete, done all about same time/set unbroken and fairly quick. Breathing was high pretty much the entire time but kept it moving consistent. 
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