April 14th, 15h & 16th

Monday April 14

AM - SN int + BSq %'s + C&J mod + GHR

A. Squat Snatch Cluster, 1.1 - work to a tough set

B. Back Squat @ 20X1, 5 reps @ 74% RM x 5 sets, 3-4 min 

C. High Hang Squat Clean. Above Knee Hang Squat Clean. Below Knee Hang Squat Clean. Push Jerk. Split Jerk, 1.1.1.1.1 x 5 sets, 1:30 min - start @ 125lb, add 10lbs per set

D. GH Raises @ 40X0, 4-6 tough reps x 5 sets, 2 min

A. 160#

B. 203#

C. completed

D. 3 x 6 unweighted

1 x 5 @ 10#

1 x 5 @10#

9

PM - Ring MU's + HSPU's + LBC + ABC

EMOM x 12 mins:

1st - 4 Ring Muscle-ups all ub

2nd - 3-5 Kipping HSPU to 8" Deficit 5, 5, 5, 4, 4 all on parallettes

+

Toe to Bar, 15 unbroken x 5 sets, rest as needed b/t

+

Single Arm Overhead Carry, 50m walk x 3 sets per side, rest as needed b/t sides - try 24kg KB

completed all as written. Could have maybe gone a bit heavier on the OH carry, did 24kg and it wasn't easy but not super heavy

9

Tuesday - April 15

40 min @ 75%/moderate effort:

(1 mile Run buy-in)

300m Row

max time free handstand hold

3/arm TGU's @ 16kg

30 sec Side Bridge per side

6 rd + all the way through the TGU

free standing HS hold got better but still needs some work. wasn't getting very long at all

8-- felt exhausted after this 

Wednesday April 16th

AM - BSq %'s + DL mod + SL int

A. Back Squat @ 20X1, 4 reps @ 78% RM x 6 sets, 3-4 min 

B. Deadlift @ 11X1, 3 reps @ 225lb per min x 5 mins

C. Overhead Barbell Walking Lunges, 4 tough reps per min x 10 mins - use a fat bar 

A. 210#

B. completed

C. started at 145# but that was too ambitious, so dropped to 135# on the second set, felt dead so finished the remaining 8 sets @ 125 w/ fat bar. i think i could have done 135 for the whole time had i just started there and not worn myself out thinking 145 would be doable 

9

PM - SN tech + C&J tech + IGT

Halting Snatch DL. Muscle Snatch. Snatch Balance, 1.1.1 @ 95lb per min x 10 mins - reset b/t reps

+

Power Clean. Push Press. Push Jerk. Split Jerk. BTN Split Jerk, 1.1.1.1 @ 125lb every 90 second x 8 sets

+

3 sets @ high effort:

AMRAP Strict HSPU 27, 18, 15

2 min AD cals: 38, 33, 30

3 rope climbs to 15ft all quick under 40 sec per rd for all 3

3 min rest

+

5 min extra rest

+

3 sets @ high effort:

10 Chest to Bar

200m Run

8 Chest to Bar

200m Run

6 Chest to Bar

2 min b/t sets

2:36, 2:45, 2:46

my legs were dead on the runs

did the tech work after the intervals. Had to get in the rope climbs before the class was going to start.

8-- very tough session, feeling tired now