Some Catch Up

OK wow it is time to get caught up with some posting. I will just pick up with this week because I have dug myself too big of a hole. I think I have like 3 weeks of training not up here!

Monday

AM

7 sets @ high effort:

50 DU's

3 Ring Muscle-ups + 3 Ring Dips

1 min b/t sets

All sets :45 give or take 1 sec

+

rest as needed

+

5,4,3,2,1 unbroken:

Bar Muscle-ups

Strict HSPU to 4" Deficit

3:53
9

PM

15 sec AirDyne near ALL OUT x 3 sets, 2 min walk

cal count was inconsistent but ave watts were about the same 11, 16, 13

+

100m Row ALL OUT x 3 sets, 2 min walk

18.5, 18.4, 18.5

+

EMOM x 10 mins:

1st - 10 sec L Sit on Rings

2nd - 10 sec L Sit on Pull-up Bar

9

Tuesday

AM

A. Squat Snatch. Heaving Snatch Balance, 1.1 per min x 15 mins - 5 min @ 50kg, 5 min @ 55kg, 5 min @ 60kg

B. Squat Clean. Front Squat. Push Press, 1.1.1 every 90 sec x 12 sets - 4 sets @ 65kg, 4 sets @ 70kg, 4 sets @ 75kg

C. Back Squat, 2 fast reps per min x 9 mins - 3 min @ 80kg, 3 min @ 90kg, 3 min @ 100kg

9

PM

10 min @ moderate/75%:

1 min Rowing

1 min Running

1 min AirDyne

1 min Single Unders

1 min Alternating Step-ups onto 20"

--5 min rest

10 min @ 85-90%/high:

9 Wall Balls - 14# to 9 ft

9 Russian KBS - 24kg

9 Step Down Box Jumps - 24"

--5 min rest

10 min @ moderate/75%:

1 min Rowing

1 min Running

1 min AirDyne

1 min Single Unders

1 min Alternating Step-ups onto 20"

7 -- i didn't record anything, felt a bit tired

Wednesday

AM

12 sets @ high effort:

6 Toes to Bar

6 HSPU

6 Box Jump Overs - 20" - no rebounding

45 sec b/t sets

:28-:32 sec

9-- did this one at 5:15 am! very busy work day, but this was good.

PM

3 rounds @ high effort:

500m Row

100m R Arm Farmer Carry @ 24kg - wear straps

1 Rope Climb to ceiling - use feet

100m L Arm Farmer Carry @ 24kg - wear straps

1 Rope Climb to ceiling - use feet

16:20
8-- so so so hot in the gym

Thursday

Catalyst

A. BTN Split Jerk. Split Jerk, 1.1 per min x 10 mins - 4 min @ 75kg, 3 min @ 80kg, 3 min @ 85kg

B. Halting Snatch DL. Power Snatch, 1.1 per min x 10 mins - reset b/t reps, 4 min @ 60kg, 3 min @ 62kg, 3 min @ 64kg

C. Above Knee Hang Squat Clean. Front Squat, 2.2 every 2 mins x 5 sets - start @ 60kg, try to add 5kg per set

9

Saturday

Catalyst

A. Snatch, single

B. C&J, single

C. Back Squat @ 20X1, 1 rep per min x 10 mins - 5 min @ 95kg, 5 min @ 100kg

A. 81 kg

B. 97 kg

C. completed

7