Monday
AM - Open Tester
AMRAP in 10 minutes:
50 burpees to 6" OH
30 fat bar shoulder to overhead @ 100lbs
amrap ring muscle-ups in remaining time
18 MUs
sets were 3/3/2/1/4/3/2
good to do MUs in this style when i am tired, they're way harder and its good for me to know how to pace/break up sets
finished burpees with 6 min left, s2oh all in 5s, 3:30 for MUs
8
PM - extra gymnastic work + MAP cyc
3 sets @ high effort:
20 toes to bar
300m Row
20 push-ups
3 min b/t sets
2:46 toes to bar 14/6.. push ups in small sets every rd
2:43 toes to bar 15/5
2:42 toes to bar 15/5
+
10 min rest
+
3 sets @ high effort:
20 push-ups
90 sec AirDyne
20 toes to bar
3 min b/t sets
3:00 (27 cal)
3:08 (29 cal)
3:38 (27 cal).. last rd was really hard for me
7
Tuesday - MAP Low %'s + Core
30 min @ 75%/moderate effort:
400m Run
5/arm TGU's @ 16kg
25 box jumps - 24" - step down
100ft bear crawl
100ft walking lunges
3 rd + 400m
+
rest as needed
+
Heavy Single Arm Farmers Walks - wearing straps to hold load, 30 sec heavy per side x 5 sets per side, rest as needed
used 88# KB, these were really tough but exactly what my back/core needs because that feels so weak for me right now
7-- felt tired, and i hate tgu's
Wednesday
AM - BSq int + SN int + C&J mod + MAP (30/30 - hard)
A. Back Squat @ 20X1, 3 reps @ 85% RM x 3 sets, 3 min
B. Squat Snatch. OHS, 1.3 - build to a tough set
C. Power Clean and Push Jerk. Power Clean and Split Jerk, 1.1 x 9 sets, 1:30 min - 3 sets @ 135lb, 3 sets @ 155lb, 3 sets @ 175lb
D. EMOM x 10 mins:
5 thrusters
5 lateral barbell burpees
5 chest to bar
*Thruster load starts @ 75lbs, increase by 5lbs per min
*Goal is sub 35 sec per round
A. @ 230#
B. 160#
C. completed as written
D. this was really hard. i had to take a min off between sets 4/5 and 7/8. i was finishing around 40 sec per rd and changing the weights and trying to breath didn't happen in 20 sec.
7
PM - extra gymnastic work + MAP cyc
1k Row @ 2:00/500m
(1 min rest)
3 tough strict hspu per 30 sec x 30 total reps
(1 min rest)
1k Row @ 2:00/500m
(1 min rest)
5 legless rope climb to 15ft for time
(1 min rest)
1k Row @ 2:00/500m
(1 min rest)
7 ring dips per min x 5 mins
(1 min rest)
1k Row @ 2:00/500m
completed.
HSPU started on paralettes, made lots of height adjustments, finished final 5 min on floor. my shoulders were fried. and my back was not staying strong
legless RC 2:48
skipped the last row, just had nothing left
6
haven't felt really that great this week, just tired. i keep thinking its the time change and just not sleeping well but work outs also haven't been going GREAT, just ok.
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