3/7-3/9

Tues PM:
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
For time @ high aerobic:
Muscle-ups - 9,7,5,3,1
Double Unders - 100,80,60,40,20
+
5 min recovery
+
5 min on Rower @ high aerobic effort:
+
5 min recovery
+
7 minutes @ high aerobic effort:
20 ft handstand walk
20 russian kbs - 32kg
20 wall balls - 20lb
+
5 min recovery
+
5 min on Rower @ high aerobic effort:


Results: 
Rows about 1:50-1:53 pace - a little faster than last time
part 1: 7:05 - DUs felt good, all MUs UB
part 2: 3 rounds + 4 KBS - HS walks good except 4th rounds broke down

Wed - off

Thursday - Oly Intense + Back Squat Speed + Oly Stamina
A. Power Clean. Squat Clean. Front Squat, 1.2.3 x 4 sets, 5-7 mins
B. Back Squat @ 20X1, 2 reps @ 85%RM x 4 sets, 3 min - speed through middle
C. OHS @ 155lb, 50 reps in few sets as possible - 2 min rest b/t sets


Results:
A. 215/225/230/230 - felt great
B. 300lb - much smoother than last week's 290lb
C. 15-15-15-5 - felt solid

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
Set # 1 @ 95-97%:
30 Push-up BUrpees
1 min rest
300m Row
1 min rest
60 sec Airdyne
+
20 min rest
+
Set # 2 @ 95-97%:
60 sec Airdyne
1 min rest
300 m row
1 min rest
30 push-up burpees 


Results:
set 1: 58 sec/51.8/1 min airdyne consistent
set 2: 1 min airdyne consistent/51.1/60 sec
notes: felt powerful in everything

PM
Run 15 min @ 50% effort (Row if needed)
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort (Row if needed)



Results:
rowed for 12.5 min/rolled achilles and quads with barbell/rowed for 12.5 min