Friday - AM - Clean intense + Snatch moderate + DL int + UB CP tester, PM - Aerobic Hill Repeats
AM
A. Power Clean. Front Squat, 1.1 x 5 sets, 4-5 min
B. Power Snatch. OHS @ 185lb, 1.1 x 10 sets, 1 min
C. DL, quickly build to 90% 1RM for a single
D. For time:
20lb Vest Rope Climbs - 5,4,3,2,1
20lb Vest Ring Dips - 15,12,9,6,3
Results:
A. 245/255/260/260/260
B. complete - did some extra OHS at end
C. 375lb - felt awful - back rounded
D. t=6:21
PM
5 min Run on flat @ 50% effort
+
10 x 1 min uphill run @ 90% effort (just below lactic), walk/jog down 2 min
+
5 min Run on flat @ 50% effort
Results:
Felt great
Saturday
AM
5 rounds for time - bar always taken from the floor:
10 Power Clean @ 185lb
10 Front Rack Walking Lunges @ 185lb
10 Shoulder to Overhead @ 185b
Results:
t=17:21
notes: lunges were toughest part, felt pretty good, good tester for me.
Noon
400m Prowler Push @ 185lb
Results:
t=17:40
notes: 200m = 5:30, then had nothing left for push back, could barely get it moving, sticky ground!
PM - Swimming int's
5 x 1 minute Swim @ high effort/1 min rest
+
10 min rest
+
5 x 1 min Swim @ high effort/1 min rest
+
5-7 min Treading Water tech work holding object
Results:
complete and felt good, need to practice more efficient kicking
Sunday
AM - MAP sets
5 sets @ high aerobic effort:
7 Muscle-ups
35 Wall Balls - 20#
1 min b/t sets
+
15 min
+
5 sets @ high aerobic effort:
200ft Bear Crawl wearing 20lb Vest
60 sec Airdyne
1:30 min b.t sets
+
15 min
+
5 sets @ high aerobic effort:
10 KBS - 32kg
7 Burpees
4 x 10 meters shuttle run - touch floor each turn around
7 Burpees
4 x 10 meters shuttle run - touch floor each turn around
2 min b.t sets
Results:
1) all unbroken but longer rest between MU and wb - 1:40/1:44/1:45/1:49/1:56
2) complete
3) all about 1:15 - could use to practice more agility
PM - Skill work relative to CF Games + foam rolling/stretching + lite running
Results:
15min stretch
15min jog
10 min practice HS walk/freestanding HSPU
15 min jog
AND I;M EXHAUSTED READY FOR A DAY OFF!
Good Work Man!
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