Sept 29-Oct 3rd

Monday Sept 29

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

A. Front Squat, work to a tough set of 1

B. Front Squat, 1 rep @ 94% highest from A x 3 sets, 2 min

C. GH Raises @ 40X0, 5 tough reps per min x 8 mins

D. L Sit from Pull-up Bar, AMSAP x 5 sets, 2-3 min

A. 235# failed at 245#

B. 220#

C. unweighted, couldn't keep that exact tempo by the end but i tried

D. :31, :22, :17, :14, :12

7

PM - MAP Sets (Cyc into Gym)

3 sets @ high effort:

1 Rope Climb to 15ft - use legs

200m Run

1 Rope Climb to 15ft - use legs

200m Run

1 Rope Climb to 15ft - use legs

2 min b/t sets

2:40, 2:29, 2:42

+

3 sets @ high effort:

200m Row

10 Strict HSPU

200m Row

10 Kipping HSPU

2 min b/t sets

2:17, 2:13, 2:16

+

5,4,3,2,1 for time:

Burpee Bar Muscle-ups

Wall Walks

6:02

9

Tuesday -Sept 30

A. Snatch, 1 rep per min x 14 mins - min 1 to min 7 move from 60kg to 72kg, going up by 2kg, reset back to 60kg @ min 8, then repeat

B. C&J, 1 rep per min x 10 mins - min 1 to 5 move from 70kg to 86kg, going up by 4kg, reset back to 70kg @ min 6, then repeat

C. Reverse Hypers @ 10X0, 10 reps x 5 sets, 1:30 min

D. Single Arm Farmer Carry, 30 sec per side x 5 sets per side, 30 sec b/t sides - wear straps

completed

8

Wednesday 

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

A. Back Squat, work to a tough set of 1

B. Back Squat, 1 rep @ 94% highest from A x 3 sets, 3 min

C. EMOM x 9 mins:

1st - 2 legless rope climb to ceiling

2nd - Weighted Ring Dip Cluster, 2.2.2

3rd - rest

D. EMOM x 10 mins:

1 unbroken Chest to Bar (+1 rep per min)

1 unbroken Ring Push-up (+1 rep per min)

A. 255#, called it at that it was a grinder and my max for the day, disappointing 

B. 240#

C. completed, used 20#

D. completed but the final set of ring PU i broke twice

6-- felt dead

PM - MAP Sets (Cyc into Weights)

4 sets @ 95-90%:

1 min Watt Bike

1 min Double Unders

30 sec R Arm Hang KB Snatch @ 16kg

30 sec L Arm Hang KB Snatch @ 16kg

30 sec R Arm KB Walking Lunges @ 16kg

30 sec L Arm KB Walking Lunges @ 16kg

4 min

completed but didn't really record anything

8

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

Snatch High Pull. Above Knee Hang Power Snatch, 1.1 per min x 8 mins - 4 min @ 50kg, 4 min @ 55kg 

+

Snatch Pull. Above Knee Hang Snatch Pull, 1.1 @ 90kg x 5 sets, 2 min - straps

+

BTN Split Jerk. Split Jerk, 1.1 per min x 9 min - 3 min @ 60kg, 3 min @ 65kg, 3 min @ 70kg

+

Toes to Bar, 10 reps per min x 7 mins

completed

8

Friday -Oct 3

3 rounds @ moderate/75%:

1k Row

25 unbroken DU’s x 2 sets

25 Burpees - no jump @ top

25 unbroken DU’s x 2 sets

completed

7-- i was so hungry i should have eaten and waited to train till later