Sept 22-25

Week 3

Monday  Sept 25

AM - FSq test + FSq int %’s + GHR/Core (anterior)

A. Front Squat, work to a tough set of 2

B. Front Squat, 2 reps @ 93% highest from A x 3 sets, 2 min - no more than 2 sec rest @ top b/t reps

C. GH Raises @ 40X0, 4 tough reps per min x 8 mins

D. 5 sets:

10 sec L Sit on Pull-up Bar

10 sec rest

10 Toes to Bar

1:30 min rest

A. 230#

B. 213#

C. no weight, temp was tough enough to keep 

D. completed

9

PM - MAP Sets (Cyc into Gym)

7 sets @ high effort:

100m Run

1 Legless Rope Climb to 15ft

100m Run

1 min rest b/t

1:06, 1:01, :59, :59, :59, :59, :59

+

5 sets @ high effort:

35 DU’s

4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit

35 DU’s

1 min b/t sets

6" depth

1:00, 1:03, 1:05, 1:00, 1:15

+

3 sets @ high effort:

250m Row

15 Pull-ups

1 min b/t sets

1:22, 1:28, 1:23

9

Tuesday - Catalyst - SN emom + C&J emom + Reverse Hyper/Core (lateral)

A. Snatch, 1 rep per min x 15 mins - 5 min @ 62kg, 5 min @ 64kg, 2 min @ 66kg, 2 min @ 68kg, 1 min @ 70kg

B. C&J, 1 rep per min x 12 mins - 4 min @ 78kg, 4 min @ 80kg, 2 min @ 82kg, 2 min @ 84kg

C. Reverse Hypers @ 10X0, 5 tough reps per min x 10 mins

D. Side Bridge, accumulate 3 min of holding per side - no alternating b/t sides

completed

8

Wednesday 

AM - BSq test + BSq int %’s + Upper Battery Volume

A. Back Squat, work to a tough set of 2

B. Back Squat, 2 reps @ 93% highest from A x 3 sets, 3 min - no more than 2 sec rest @ top b/t reps

C. 6 sets @ high effort:

2 tough Press

5 Bar Muscle-ups

1 min b/t sets

D. 10 unbroken rounds for time:

6 Chest to Bar

6 Clapping Push-ups

bad training session. i was just exhausted. i attempted 260# back squat and didn't get 1, my last working set was 235# which felt ok, after that fail i just did 3 x 2 @205 and that was tough... called it after that, i had nothing left in me.

5

PM - MAP Sets (Cyc into Weights)

4 sets @ 95-90%:

2 min Watt Bike

15 KBS - 32kg

3 min walk

+

4 sets @ 85-90%:

2 min Rowing

15 double KB Front Squats @ 16kg/arm

3 min walk

did not complete

Thursday - Catalyst - SN complex (low int) + C&J complex (low int) + SN Pulls + Core (flexion)

Muscle Snatch. Power Snatch. Above Knee Hang Power Snatch, 1.1.1 - work to a tough set (i.e. until the muscle snatch gets hard)

53 kg

+

Muscle Snatch. Above Knee Hang Muscle Snatch. Drop Snatch, 1.1.3 @ 85-90% highest from previous x 5 sets, 1:30 min

47kg x 3 45 kg x 2

+

Snatch Pulls, 3-3-2-2-1-1, 2 min - reset b/t reps - 3’s @ 90kg, 2’s @ 92kg, 1’s @ 94kg

+

Push Press. Push Jerk. Split Jerk, 1.1.1 x 9 sets, 1 min - 5 sets @ 65kg, 4 sets @ 70kg

+

AMRAP Unanchored Sit-ups in 4 minutes - hands on head the entire time

93 reps but missed the "hands on head" memo here.

9