W4P8

Week 4

Friday

AM - Rowing MAP

10 x 1 min Rowing @ 85-90%/1 min rest on Rower

+

1 x 3 min Row @ 85-90%

Complete- Kept 1 min row's @ 1:45 or less
3 min @ 1:50
Felt pretty solid.  Like the 1 min/1min felt I could push the pace a little

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

BTN Split Jerk, work to a single

+

Squat Snatch, 2 touch n go reps every 90 sec until failure - start @ 175lbs, add 5 lbs per set

(no additional rest)

Squat Clean, 2 touch n go reps every 90 sec until failure - start where you left off with Snatches, add 5 lbs per set

+

9,6,3 ALL OUT for time:

Bar Muscle-ups

Thrusters @ 135lbs

(Rest 6-8 min b/t sets)

9,6,3 ALL OUT for time:

Bar Facing Burpees

Power Clean @ 135lbs

(Rest 6-8 min b/t sets)

30 Squat Clean @ 135lbs for time

BTN Split Jerk- 305, caught 325 but left shoulder gave out before standing all the way up with it.
Sq Snatch- only up to 205, didn't feel good the whole time.
Sq Clean- 275, missed the second on 280.  Felt great on the cleans.
BMU/Thrusters- 1:56
Burp/PC- 1:49
Sq Cleans- (time cut out on my picture) but I think it was like 3:30ish.  I know it was in the 3's.  Really bad.  Did 10 unbroken relatively slow to try to pace but had to do singles after that.  Legs were toast.

Saturday

AM - Upper Volume Accumulation

EMOM x 30 mins:

Mins 1—>10 - 15ft HS Walk + 3 Ring Muscle-ups

Mins 11—>20 - 1 Legless Rope Climb to 15ft + 3 Kipping HSPU to 10” Deficit

Mins 21—>30 - 3 Toes to Bar + 3 Chest to Bar + 6 Clapping Push-ups

Complete- EXTREMELY humid here that morning and the gym I was at gets terribly moist
1-->10 done no problem's- HS Walks got tough
11--->20- Couldn't do HSPU's b/c of neck so I did ring dips followed by HS Hold to work OH position.  RC felt better than expected
21--->30 easy.

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 86% every min x 8 reps

B. 7 minutes @ 85-90%/high effort:

15 double KB Front Squats @ 16kg/arm

75 DU's

—7 min

7 minutes @ 85-90%/high effort:

15 Shoulder to Overhead @ 95lbs

20 Deadlift @ 95lbs

25 Air Squats

—7 min

7 minutes @ 85-90%/high effort:

20 cal AirBike

20 Pull-ups

5+6, tripped on DU's once or twice, other than that unbroken
3 + 27, unbroken
3 even- unbroken
Felt pretty solid on this.  2nd one was pretty hard on muscular fatigue.  Last one biceps/grip blew up a little on last set but still got it unbroken right as clock ended.

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, work to a tough single

B. EMOM x 10 mins:

1st - 3 fast hang squat snatch @ 135lbs

2nd - 3 fast power snatch @ 135lbs

+

EMOM x 10 mins:

1st - 3 fast hang power clean @ 185lbs 

2nd - 3 shoulder to overhead @ 185lbs

C. 4 sets @ 97%:

50 sec Rowing

5 min b/t

A.M.
Did Air Dyne 20 sec instead of run b/c it was like 20 degrees here.  Freezing

P.M.
OHS- 295, missed it first try and unstable second try.  Felt heavy the whole time building up.  Was hoping for a PR
EMOM's complete fast and easy
Row's - 277, 281, 281, 283
Recovered fast, just couldn't dig much harder than about 1:27/500m

Tuesday

AM - Upper Volume Accumulation

AMRAP unbroken Chest to Bar x 1 set

+

AMRAP in 15 minutes:

Strict Pronated Chest to Bar - 1,2,3,4,5,etc.

Strict HSPU to 2” Deficit - 1,2,3,4,5,etc.

+

AMRAP Rope Climb to 15ft (use legs) in 5 minutes

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

A. Front Squat, work to a tough 2

B. Weighted Alternating Pistols, 10 tough reps x 3 sets, 2 min - 5/leg

C. 10 sets:

1 R Arm TGU @ 32kg

1 L Arm TGU @ 32kg

10 sec Hollow Rocks

20 sec L Side Bridge

20 sec R Side Bridge

1 min b/t sets

Bad day all around
CTB AMRAP- 33, had really good warm up and felt good about it but this sucked.  I've done like 46 before.  very disappointed in this #
15 min amrap- got up to 11, all HSPU's unbroken and relatively easy.  Was doing singles and doubles on pull ups after about set 5
Shoulder was hurting so didn't do RC's but didn't single arm bent rows- 3 x 5 @ 20X2 w/ 55#'s

P.M.
Grid League Scores
20 sec for 2RM Cl&J, 265#
+
15 Ground to OH, 135#
10 Lateral Bar Burpees
15 Ground to OH, 135#
2:53- No good, went 10/5 on first set, then 10 burpees, then 1/3/3/3/2/3

Wednesday

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

A. Good Morning @ 2011, 3-4 reps x 6 sets, 2 min

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

C. 20 minutes @ 75%/moderate:

100ft R Arm Farmer Carry @ 32kg KB

100ft L Arm Farmer Carry @ 32kg KB

100ft Bear Crawl

500m Row

A. 185, 185, 195, 205, 215, 225- I noticed if I let back round even the slightest bit, I'll crumble.  May I should practice some light rounded back GM's???
B. Blue band across- really felt hammies on this today and felt good. 
C. 4 rounds plus carries and crawl. Row @ 2:05/500m

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 20 Thrusters @ 65lbs

2nd - 15 Burpees - no jump

3rd - off

4th - 20 Wall Balls @ 20lbs to 10 ft

5th - 15 KBS @ 32kg

6th - off

Complete, challenging but felt good here.  Enjoy this session every week.
Thrusters- 38 sec/
Burpees- 41 sec/ (slower than expected)
WB- 38 sec/
KBS- 30 sec/