Aug 18-20

Monday Aug 18

AM - FSq int %’s (low) + Upper EMOM stamina

A. Front Squat, 2 reps @ 88% RM x 4 sets, 3 min

B. EMOM x 20 mins:

1st - 2 Rope Climb to 15ft - use legs

2nd - AMRAP unbroken Strict HSPU to 4” Deficit

3rd - 2 Rope Climb to 15ft - use legs

4th - AMRAP unbroken Strict Ring Dips

A. 213#

B. HSPU: 14, 10, 8, 5, 3

RD: 14, 11, 10, 8, 7

7-- tweaked back on first set of front squats but was able to get thru things

PM - mixed MAP Sets

4 sets @ 85-90%:

75 DU’s

21 kbs - 16kg

14 wall balls - 14# to 10 ft

7 burpees box jump overs - 24"

3 min b/t sets

*Mix and match work time

2:35

2:25

2:29

2:32

8-- so much harder than it looked

Tuesday  Aug 19

Catalyst - SNB based warm-up + SN emom + Halting SN DL + Jerk emom

A. Pressing Snatch Balance. Drop Snatch. Heaving Snatch Balance, 1.1.1 per min x 10 mins - start lite, increase per set to moderate load by min 10

B. Snatch, 1 rep per min x 9 mins - 3 min @ 65kg, 3 min @ 69kg, 3 min @ 71kg

C. Snatch, 2 reps @ 60kg per min x 4 mins - reset b/t reps

D. Halting Snatch DL off platform, 2 reps @ 87kg x 6 sets, 1:30 min - reset b/t reps, stand on 2-3” platform, straps

E. Split Jerk, 1 rep per min x 10 mins - 5 min @ 60kg, 5 min @ 70kg, hold recieiving split position for 3-4 sec before retreating feet together 

Completed, ended with 35kg in the end, felt my back a little but still got through everything I needed to as prescribed 

8

Wednesday  Aug 20

AM - BSq int %’s (low) + Upper EMOM battery

A. Back Squat, 4 reps @ 80% RM x 4 sets, 3 min - no more than 2 sec rest b/t reps at top

B. EMOM x 20 mins:

2 Ring Muscle-ups

2 Kipping HSPU to Deficit - adjust as needed 

A. @ 215#

B. completed, HSPU on parallettes 13" to 2 ab mats so i estimate about 8-9" depth

9 tough but good one

PM - AirDyne based MAP sets

5 sets @ high effort:

90 sec AirDyne

60 sec Double Unders

30 sec Toes Through Rings

180 sec rest

completed, didn't record results just went

7-- felt tired and sluggish but completed it