Week 6
Friday
AM - Row/AB MAP
@ 85-90% effort:
100 cal Rowing
200 DU's
(5 min rest)
100 cal AirBike
200 DU's
Did bike first and just did 7 min on the Air DyneTook about 2 min for DU's, broke randomly several times just tripping on rope
+
Row took 5:30ish and about 2 min on DU's again. 112/88. broke do more to fatigue in shoulders
PM - SN int + CJ mod + LEnd tester
Squat Clean. Front Squat. Split Jerk, 1.2.3 @ 205lbs eveyr 2 mins x 5 sets
+
Power Snatch, work to a moderately tough touch n go triple
+
“Isabel” as rx'd
+
10 min EZ Run
Clean Complex, complete. Felt pretty solid, definitely fatigued OH by the end.
PS- 185, felt heavy and just stopped.
2:29, 6, 6, 4, 2 or 3 then singles. Not fun one for me. Felt sloppy towards the end.
PS- 185, felt heavy and just stopped.
2:29, 6, 6, 4, 2 or 3 then singles. Not fun one for me. Felt sloppy towards the end.
Saturday
AM - DL int (varied) + CP Battery Tester
AMRAP in 10 minutes:
unbroken Ring Muscle-ups - 1,2,3,4,5,etc.
unbroken Deadlift @ 315lbs - 1,2,3,4,5,etc.
Got through the round of 8. Felt pretty good. Felt like I paced it right. DL felt pretty decent, honestly the mu's staying unbroken was more my concern on 7 and 8 than the DL's.
PM - 10 min MAP x 3 (high gym)
10 min @ 90%:
15 Box Jump Overs @ 30"
15 Chest to bar
—10 min rest
10 min @ 90%:
15 Wall Balls @ 20lbs to 10 ft
15 Toes to Bar
15 Shoulder to OH @ 95lbs
—10 min rest
10 min @ 90%:
15 Push-ups
15 DU's
15 Hang Power Clean @ 95lbs
15 DU's
BJ/CTB- 6 rounds, all unbroken (maybe a little too much)WB/TTB/StoOH- 3 + 33 was pretty drained already. WB unbroken till last round, TTB first 2 rounds unbroken, StoOH Unbroken but rested before pretty good.
PU/DU/HPC/DU- 5 rounds even. No gas here
Felt like maybe I didn't eat enough between sessions or something. Just had no gas after that first 10 min. Shoulders were toast after 1 round of WB/TTB/StoOH. Wasn't thrilled with this performance.
Monday
AM - Row/AB MAP
For time @ 85-90%:
75 cal Rowing
75 cal AirBike
(5 min rest)
75 cal AirBike
75 cal Rowing
PM - CJ int + SN mod + LEnd tester
A. Squat Clean Thruster. Push Jerk. Split Jerk, 1.1.1 - work to a tough set
B. Power Snatch, 1 rep @ 155lbs every 15 sec x 30 total reps
C. 9,6,3 for time:
Bar Facing Burpees
Squat Clean @ 155lbs
A. built to 255, barely got the jerk.B. Complete, not bad
C. 2:05, legs felt like cement after the 9's. Had to break the 6 cleans, 3/3. rest unbroken. I literally didn't feel like I could extend my hips on the clean b/c my legs felt so heavy so quick.
Tuesday
AM - DL int (varied) + PChain + SL int + Core
A. Deadlift, work to a moderate effort touch n go double
B. Alternating Pistols, 50 reps as fast as possible x 1 set
C. EMOM x 15 mins:
1st - 15 sec L Sit on Rings
2nd - 15 sec Weighted R Side Bridge
3rd -15 sec Weighted L Side Bridge
B. 1:23
C. Done
PM - CF Tester
15 min AMRAP:
15 cal Rowing
12 Deadlift @ 135lbs
9 Hang Power Clean @ 135lbs
6 Front Squats @ 135lbs
3 Shoulder to OH @ 135lbs
*I got 6 rds + 15 cal Rowing
5 + 27. Low back was limiter. It was tight to start from the deads but this made it worse for sure. It got so weak towards the end I felt it in the squats. Did 11 DL's then 12th into the hang cleans unbroken to the squats and StoOH till the 5 set then I separated it. Rowing slowed way down to a 950Cal/Hour b/c of my back not b/c of breathing.
Wednesday
AM - MAP Low %’s (skills/core)
off
PM - IGT (potential + fatigued)
AMRAP unbroken Ring Muscle-ups x 1 set
+
5 sets @ high effort:
75 DU's
15 Burpees to 6” OH
1 Bar Muscle-up
2 Strict Pronated Chest to Bar
3 Chest to Bar
4 Pull-up
5 Toes to Bar
3 min b/t sets
+
12,9,6,3 for time:
unbroken HSPU
unbroken Ring Dips
MU's- 20 again, just missed 21. Didn't feel as strong as last time but got it done.
2:15, 2:15, 2:16, 2:20, 2:12. 2nd and 5th sets of DU's unbroken. Tripped once on the other sets
Everything on the bar was unbroken but got tougher than expected for sure.
+3:20. Somewhat skewed, I finished the 6 at 2:20 and went to write my time down and realized I had to do 3's too so is what it is.
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