W5P9

Week 5

Friday

AM - Row/AB MAP

5 sets @ 85-90%:

2 min Rowing

2 min rest

2 min AirBike

2 min rest

Kept row around 1:50
AirDyne 65+RPM

PM - SN int + CJ mod + LEnd tester

Power Snatch Cluster, 1.1 - work to a tough set

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Below Knee Hang Power Clean. Split Jerk, 3.3 x 6 sets, 2 min - start @ 185lbs, add 5 lbs per set

+

For time:

45 Pull-ups

45 Thrusters @ 95lbs

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10 min EZ Run

205 on snatch, felt pretty solid
Cl&J complex felt pretty good.  Jerk felt better
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2:30 on metcon.  Pull Ups were a bit harder than expected.  Broke thrusters @ 33 reps then finished 12.  Really wanted to go unbroken but lockout over head was the struggle.
+
10 min run done 

Saturday

AM - DL int (varied) + CP Battery Tester

Deadlift @ 315lbs, 5 touch n go every 45 sec x 6-9 sets - # of sets is ability dependent

+

For time:

30 Hang Power Clean @ 185lbs

10 double KB Front Squats @ 32kg/arm

20 Hang Power Clean @ 185lbs

20 double KB Front Squats @ 32kg/arm

10 Hang Power Clean @ 185lbs

30 double KB Front Squats @ 32kg/arm

DL- 6 sets complete felt REALLY heavy.
+
Metcon- 15:18
Broke it up like this:
6's on HC for set of 30
10 UB
8/7/5 for set of 20 HC
20 UB
10 UB HC
15/15 last set of squats
**I don't think I do well with heavy weights in the morning.  I got plenty of sleep and wasn't rushed this morning.  DL felt really have and it was a real fight to just get the 6 sets.
Then on the Hang Cleans they felt REALLY heavy to start. Sets of 6 was harder than the final set of 10 almost.  Only limiter on the squats was left shoulder being able to keep the KB's up in front rack.
I think I could shave a pretty substantial amount of time off this if I redid it and it mattered.  I wanted to keep pretty big sets on the hang cleans just to gain some confidence on them.

PM - 10 min MAP x 3 (high gym)

10 min @ 90%:

100 cal Rowing

AMRAP Burpee Ring Muscle-ups in remaining time

—10 min rest

10 min @ 90%:

100 Wall Balls @ 20lbs to 10 ft

AMRAP Burpee Box Jump Overs @ 24” in remaining time

—10 min rest

10 min @ 90%:

10 Toes to Bar

25 DU's

10 Ring Dips

25 DU's

1st- Finished row at about 5:30, then 21 BMU's.  Pull on the MU's felt really weak.  Surprisingly the muscle up was more the hard part than anything
2nd- Wall Ball done in about 4:30ish (I did 45/15/15/15/10)  Wanted to get to 50 but it would have been basically max effort.  Then I kinda settled down after the first set of 15.  WBs been feeling pretty good if I can break them into smaller sets.  That 45 was still a pretty tough effort.  I got 45 BBJO's.  Just stayed pretty smooth and consistent on those.
3rd- 6 rounds + 8 TTB. Just took this at bout 80% till the end b/c I know if I wasn't careful I could easily start out too hot with these movements.  All unbroken the whole time

Monday

AM - Row/AB MAP

1 set @ 85-90%:

10 min AirBike

10 min rest

10 min Rowing

AirDyne- kept around 65RPM
Row- Kept @ 2:00/500m or under

PM - CJ int + SN mod + LEnd tester

A. Squat Clean. Above Knee Hang Squat Clean, 1.1 - work to a tough set

B. Power Snatch. OHS, 1.2 @ 175lbs per min x 15 mins

C. AMRAP:

1 min CJ @ 95lbs

1 min rest

1 min Burpees to 6” OH

1 min rest

1 min Rowing

*Goal is 85+ total reps

A. 255
B. Complete felt great
C. 77 reps.  Time got away from me.  I did it unbroken but just needed to go faster.  I can't make up enough ground on the rower.
22 CJ's
23 Burpees
32 Cals

Tuesday

AM - DL int (varied) + PChain + SL int + Core

A. Deadlift, work to a moderately tough single

B1. Good Mornings @ 50X0, 2 reps x 4 sets, 10 sec

B2. GH Raises @ 50X0, 4-6 reps x 4 sets, 2 min

C. 5 sets:

20 sec L Sit on Rings

10 sec

10 tough Front Rack BB Walking Lunges

A. 390 felt really heavy
B1. 205 felt tough
B2. done
C. L-Sit done but more of a tuck position.  Lunges done w/ 205# every set.  Did reverse lunges b/w I was in my garage. 

PM - CF Tester

3,6,9,12,15,18,21 for time:

Bar Facing Burpees

Thrusters @ 95lbs

11:54.  Pretty happy with how this felt.  There's a little more in the tank.  Did it all unbroken.  Felt 1000% better than last year.

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

25ft HS Walk

20 unbroken DU’s x 3 sets

15 cal Rowing

10 Strict Knees to Elbows

5 R Arm TGU @ 16kg

5 L Arm TGU @ 16kg

4 + 8 Cal Row.  Shoulder burn all around on this.  

PM - IGT (potential + fatigued)

4 sets @ high effort:

5 Ring Muscle-ups

5 Burpee Ring Muscle-ups

2 min No Push-up Burpees

3 min b/t sets

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4 sets @ high effort:

30 Box Jump Overs @ 24"

20 Chest to Bar

10 Strict HSPU

3 min b/t sets

First sets- All MU's unbroken and finished BRMU about 57 seconds (for both MU's and BRMU's) Burpees were 37, 32, 35, 34
Second sets- All Unbroken- 2:05, 2:00, 1:55, 2:01.  Felt pretty good.  Legs were heavy I think from yesterday but not bad.  Last set hurt a little.