Aug 27-30th

Weds Aug 27th

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

A. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min - no more than 2 sec rest b/t reps at top

B. EMOM x 20 mins:

1st - 2-3 tough Press

2nd - 1 Legless Rope Climb to 15ft

A. 218#

B. completed, presses @ 105# x 3 reps all sets

9

PM - AirDyne based MAP sets

5 sets @ high effort:

120 sec AirDyne

30 sec R Arm KB Snatch @ 16kg KB

30 sec L Arm KB Snatch @ 16kg KB

180 sec rest

completed

7

Thursday Aug 28th

Catalyst - C&J emom + SN Pulls + Reverse Hypers/Core

A. Clean and Jerk, 1 rep per 90 sec x 9 reps - 3 @ 80kg, 3 @ 84kg, 3 @ 88kg

B. Snatch Pull, 1 x 6 sets, 1 min - 3 sets @ 88kg, 3 sets @ 90kg

C. Reverse Hyper @ 10X0, 12-10-8-6-6-6, 1 min - increase load per set

D. Weighted Front Bridge, 30 sec heavy x 3 sets, 30 sec rest used 25 kg

E. Front Bridge, 1 min hold x 3 sets, 30 sec rest

Completed everything as written

9

Friday - Running/Rowing MAP Aug 29th

3 sets @ high effort:

300m Row

20 cals AirDyne

10 Burpees - no jump @ top

2 min b/t sets

2:54 2:50 2:47

+

5 min extra rest

+

3 sets @ high effort:

10 Burpees - no jump @ top

20 cals AirDyne

300m Row

2 min b/t sets

2:53 2:51 2:51

9

Saturday - Aug 30th

A. Snatch, single

B. C&J, single

C. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min

A. 81 on my 4th attempt, i kept having annoying misses, slow turn overs/ no legs 

B. 98kg, no fails just called it after the 98kg clean was tough

C. @ 99kg

7--- ugh frustrated, i want to hit bigger #s here