very brutal week

Wed - AM - MAP Airdyne, PM - LEnd
AM
15 x 40 sec Airdyne @ 50%/80 sec Airdyne @ 80%

Results:
complete felt great

PM
5 sets ALL OUT:
10 Box Jump Burpees  -24"
15 Thrusters - 95lb
20 Chin-ups
Rest 5 x work time


Results:
1:28/1:18/1:26/1:27/1:29 - not sure where that 2nd one came from
notes: I did burpee jump over the box - very tough and painful but felt pretty darn good


Friday - AM - Oly intense + Oly Stamina + DL moderate, PM - Gym Volume
AM
A. Power Snatch Cluster @ 80% effort, 1.1.1 x 4 sets, 5 min
B. Press @ 21X1, 2-3 reps x 5 sets, 4-5 min
C1. DL @ 12X1, 2 reps @ 245lb x 10 sets, 30 sec
C2. HSPU, 7 fast reps x 10 sets, 30 sec


Results:
A. 170/175/175/180
B. 165/170/175/180x2/180x2
C1 + C2 - complete and easy

PM
9-1 unbroken Muscle-up Ladder for time
+
50,40,30,20,10 rep rds for time:
Back Extensions
Unanchored Sit-ups


Results:
MUs = 9:15
couplet = 11:01 (tough on hammies!)

Saturday - "Flow" + Skills
Row 10 min @ 1:55/500m
+
30 Pistols for time
+
20 fast double unders x 10 sets, 20 sec
+
DB Power Snatch tech work
+
20 fast double unders x 10 sets, 20 sec
+
30 Pistols for time
+
Row 10 min @ 1:55/500m


Results:
row complete then right into 30 pistols unbroken in about 1:22
double unders complete
stayed light on snatch shoulders are toast
2nd set of pistols right after DUs in 1:09
2nd row about 1:54 pace and fairly easy

Sunday - AM - CF tester, PM - MAP ME (specific to Regionals)
AM
Event # 4

PM
10 sets @ moderate effort:
1 min Airdyne
1 min Box Jump Burpees @ 24"



Results:
today felt all around good - a good breathing day and confidence booster for in two weeks. Breathing was very hard today!