Training Day 6

A. Overhead Squat @ 50% 1RM- max reps in 30 sec

(14 @ 115)

B. Toes to Bar- max reps in 25 sec

(14)

C. Double Unders- max reps in 30 sec

(60)

D. Burpees- max reps in 30 sec
(12)

+

10 min EMOM

Overhead Squat + Toes to Bar (50% of your reps from A & B)
(7 and 7. Got it. Grip was shot by the end)

Rest 2-3 min

10 min EMOM

Burpees + Double Unders (50% of your reps from A & B)

(30 and 6. Wow at the breathing)

+

3 rounds for time:

10 Muscle Ups

10 Thrusters, 115#

20 Cal Row
(Couldn't do it. My upper back was locked up, so thrusters hurt. Program it again next week, though)

Training Day 5

A. Power Snatch + Hang Power Snatch, tough complex in 12 min

(175--felt solid and fast)

B. Squat Snatch, 1/30 sec @ 70% of A for 12 reps

(Did 135 instead of 120 and it was super easy. Nailed them all)

C. Deadlift @ 30X1, 12, 10, 8 reps, rest 2-3 min

(225,250,275--felt good)

D. Front Rack Deficit RFE Split Squat @ 30X1, 3 x 10/leg, rest as needed **front foot on 45# plate

(95--super tough. Legs are still not fully healed from Friday.)

+

3 rounds for cool down

Row 250m

2 TGU/arm, moderate/light

Training Day 4

Did an event for Autism instead of my Saturday workout.

5min AMRAP
5 Power Cleans (155)
24 DU
10 Pull-ups
(5 rounds)

+

a partner workout with Burpee pull-ups, KB swings, and running. It was light and easy, but I don't remember the rep scheme.

Training Day 3

A. Front Squat, 12, 10, 8, 12, 10, rest 2-3 min b/w sets

(185,225,245,205,225--last set was the most difficult thing in the world and I only did 9 because I miscounted and thought I was gonna pass out.)

B. Single Leg RDL w/ BB @ 40X1, 3 x 10/leg, rest 45 sec b/w legs

(135--shaky legs.)

C1. Front Lever Tuck Pull Ups @ 20X1, 4 x 4-6, rest 60 sec

(Couldn't pull all the way to the top)

C2. Strict pHSPU’s @ 20X2, 4 x 4-6, rest 90 sec **as much deficit as possible

(3",3",4",4")

D. Single Arm KB Overhead Carry, 3 x 100’, rest as needed

(70#--right arm was a lot shakier than the left)

Training Day 2

A1. Push Press @ 20X2, 4 x 5 reps, rest 60 sec

(135,145,155,165)

A2. L-sit Rope Climb, 4 x 1 rep + 1 climb w legs, rest 90 sec

+

8 min @ 75%

50 Double Unders

10 Toes to Bar

12 Wallball, 20#

14 Box Jumps, 24”

(3+10 TTB)

Rest 7 min

Row 2k @ 90% 2k PR

(7:36--death)

Rest 7 min

8 min @ 75%

Run 200m

12 Double KB Russian Swings, 35#/H

5 Ring Dips
(4 rounds)

Training Day 1

A. Power Snatch + Hang Snatch, build to tough complex in 12 min

(175--tried 185 but couldn't hang on to it.)

B. Squat Snatch, 1/30 sec @ 70% for 20 reps

(155--nailed them all. Felt pretty easy, too. Did have a little sloppiness toward the latter half, but I cleaned it up.)

+

3 sets -welcome back :)

4 min @ 85%

Row 150m

10 Thrusters, 75#

5 Bar-Facing Burpees

Rest 60 sec

Bike Sprint 30 sec MAX EFFORT

Rest 3 min

(3 rounds and 165m, 2 rounds + 1 Burpee and 165m, 2 rounds + 8 thrusters and 150m--holy stars. I couldn't imagine doing that with the bike instead. My legs were dead)

Testing Day 5

A1. Push Press, build to 1RM

(225--arched my back a little. Attempted 235 and failed.)

A2. Weighted Strict Chest to Bar Pull Up, build to 1RM

(44--went for 53 and failed)

+

30 min @ 70% effort, keep HR under 150bpm

Run 500m

20-30 sec L-sit hang from bar

50’ HS Walk

3 x 25 Double Unders

20-30 sec Sorenson Hold
(4+500m Run+20 second L-Sit Hang--the l-sit hang was super difficult. We should incorporate those more again.)