Week 1
Friday
AM - Row/AB MAP
5 sets @ 85-90%:
1:30 min Rowing
1:30 min AirBike
3 min rest
Felt pretty good
PM - SN int + CJ mod + LEnd tester
Power Snatch. Squat Snatch. OHS, 1.2.3 - work to a tough set, go touch n go on the reps
+
Squat Clean. Front Squat. Split Jerk, 1.1.1 every 2 mins x 10 sets - 5 sets @ 225lbs, 5 sets @ 245lbs
+
For time:
30 Power Clean and Overhead @ 95lbs
20 Bar Facing Burpees
10 Power Clean and Overhead @ 95lbs
Clean complex- done, felt pretty good. All but 2-3 Jerks felt pretty solid
Metcon- 3:34- had to break the first set like 20, 3, 3, 2, 2 or something, the rest unbroken.
Saturday
AM - DL int (varied) + CP Battery Tester
Deadlift, work to a moderately tough touch n go 5 - nothing close to fail
+
6 unbroken rounds for time:
5 Ring Muscle-ups
5 Thrusters @ 175lbs
PM - 10 min MAP x 3 (high gym)
10 min @ 90%:
15 Chest to Bar
15 Box Jump Overs @ 24"
15 Wall Balls @ 20lbs to 10 ft
—10 min rest
10 min @ 90%:
15 Kipping HSPU
15 R Leg Pistols
15 Russian KBS @ 32kg
15 L Leg Pistols
—10 min rest
10 min @ 90%:
15 Toes to Bar
15 Shoulder to Overhead @ 95lbs
15 Back Squats @ 95lbs
Metcon- 8:40. MU's easy, thrusters got tough and that's where most of the rest was. All unbroken as written
P.M.
4 + 39
3 + 39
4 + 2
This hurt pretty bad. First 10 min piece I did first 2 sets of pull ups unbroken then broke them into 3 sets after that. Everything else unbroken. BJ were step downs. Felt keep good pace other than having to break on pull ups.
2nd piece was harder than expected. Legs were fatigued doing 15 pistols in a row on each leg. Other than that it was pretty smooth. Breathing was easiest of all 3 on this one.
3rd piece was awful. First set of TTB unbroken then broke into 5's after that until last set and did 8/7. Energy was completely zapped I felt like here. StoOH did first set unbroken into the BSQ then I started doing 14 + 1 into BSQ. BSQ were slow
Monday
AM - Row/AB MAP
5 sets @ 90%:
1:30 min AirBike
1:30 min Rowing
3 min rest
Bike @ 63RPMRow @ 1:48ish/500m
**All quad burn, the bike is still just as challenging for me to keep pace even at this speed for that RPM just with quad burn. Row felt pretty good.
PM - CJ int + SN mod + LEnd tester
A. Power Clean. Hang Squat Clean. Front Squat, 1.2.3 - work to a max set
B. Push Press, work to a touch n go 5
C. Squat Snatch. OHS, 1.1 per min x 15 mins - 5 @ 175lbs, 5 @ 185lbs, 5 @ 195lbs
D. For time:
15 Squat Snatch @ 115lbs
30 Pull-ups
15 Thrusters @ 115lbs
A. 245, lost hook grip on 260 so I missed the hang clean and just stopped there. Felt good though
B. 235,
C. Complete, felt solid
D. 2:13, Snatches were 10/5, the rest was unbroken. This hurt worse than expected. Disappointed I didn't do it all unbroken but if I did I don't think I could have done pull ups unbroken
B. 235,
C. Complete, felt solid
D. 2:13, Snatches were 10/5, the rest was unbroken. This hurt worse than expected. Disappointed I didn't do it all unbroken but if I did I don't think I could have done pull ups unbroken
Tuesday
AM - DL int (varied) + PChain + SL int + Core
A. Deadlifts off 2” platform @ 40X0, 2 challenging reps every 2 mins x 5 sets
B. Good Mornings @ 2010, 15 reps x 3 sets, 2 min
C. Front Rack Barbell Reverse Lunges, 10-8-6/leg, 2 min b/t sets
D. 3 sets:
20 sec L Sit from Pull-up Bar
10 sec rest
20 sec Weighted R Side Bridge
10 sec rest
20 sec Weighted L Side Bridge
1 min rest
B. 95, 115, 135. 95 may have been too light but I wasn't sure for this amount of reps.
C. 135, 155, 185
**I'll be honest I may have been a little conservative on B & C b/c it was my first week doing these and I had the 14.4 this afternoon so I wanted to do good on it.
D. Complete, Side planks w/ 20# first 2 rounds and 30# on last round.
PM - CF Tester
“14.4"
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
19 Muscle Ups, sent email about it. Not happy but ok with this score considering how I paced and the confusion of reps at the end. Feel confident I could get through 1 round.40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Wednesday
AM - MAP Low %’s (skills/core)
30 minutes @ 75%/moderate:
1 min R Arm OH Carry @ 24kg KB
1 min Front Bridge
1 min L Arm OH Carry @ 24kg KB
1 min Front Bridge
1 min R Arm Farmer Carry @ 32kg KB
1 min L Arm Farmer Carry @ 32kg KB
4 min Rowing
Complete. This was pretty challenging. My left shoulder/neck has been in some pain lately with trigger points but it's more flexible so it was actually easier than the R side. Farmer's carry was harder than expected with Grip and Core both.Row kept at sub 2:00/500m
PM - IGT (potential + fatigued)
3 sets @ high effort:
10-15 Bar Muscle-ups
100 DU's
2 min b/t sets
+
3 sets @ high effort:
AMRAP unbroken Strict HSPU
250m Row
2 min b/t sets
+
3 sets @ high effort:
21 Burpees to 6” OH
15 Box Jump Overs @ 30"
21 Toes to Bar
50ft HS Walk
3 Rope Climbs to 15ft - use legs
3 min b/t sets
BMU/DU- 13/1:55, 12/1:50, 12/1:54- tripped on DU's first and last set. Hands got slippery on first set only reason I didn't get 15+
HSPU/Row- 30, 18, 16 HSPU's and all rows were about 52 sec- about 1:42-1:44/500m
+
5:50- only 2 rope climbs, 2nd one being legless, HS walk fell once, TTB 13/7, Burpees 1:20
5:50- HS Walk Unbroken, TTB 14/6, Burpees 1:20
6:20- All Unbroken- wanted to see if I could do TTB unbroken b/c they were feeling pretty good and I did but came off with a bad side stitch so had to breath a little extra before HS Walks.
This was VERY challenging but I liked it. The box jumps were relatively the slowest.
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