Last Sunday

Sunday 

AM - MAP sets

3 sets @ 90%:

7 bar MUs

Run 200m

Walk 1 min b/t

+

10 min

+

3 sets @ 90%:

8 split snatches @ 115lb

Airdyne 45 sec

Walk 1 min

Results:

1) all about 1 min - felt good

2) complete

PM - Skill work relative to CF Games + foam rolling/stretching + lite running

Results:

15 min jog + 20 min stretch + foam roll

Last Saturday

Saturday

AM - CF (CP) tester

For time:

OHS @ 155lb - 15,12,9,6,3 - bar taken from floor

Handstand Walk - 25ft,25ft,25ft,25ft,25ft

Results:

7:26

felt great - all OHS UB and 2-3 HS walks UB

Noon - CF tester (aerobic)

10 rounds for time:

10 C2B Chin-ups

10 Burpees to 6" Overhead

Results:

9:14

kept moving entire time - limiter was breathing on burpees- it was hot and i was moving slow

PM - Low intensity Rowing int's

2 x Row 2000m @ 75% effort, 4 min b.t sets - hold 1:53-1:55/500m the entire time

Results:

7:36/7:37 

Held pace throughout

I hate hills

Friday 

AM - Clean and Jerk intense + Snatch intense(ish) + DL Speed + Upper CP tester

A. Power Clean and Split Jerk, build to a tough single - 5 sec b/t reps

B. Squat Snatch, 3 touch n go reps x 3 sets, 2 min - start @ 175lb, add per set

C. Deadlift @ 12X1, 2 reps @ 245lb x 10 sets, 1 min - focus on fast pull off floor each rep, follow tempo

D. AMRAP in 7 minutes:

10 KB Push Press @ 32kg/hand

5 L Pull-ups

Results:

A. 225/245/255 - felt OK, not great

B. 175/180/185

C. complete

D. 4 rounds + 5pp - got sloppy in 4th rounds, VERY tough and shoulders smoked!

PM - Lactic Hill runs

3 x 90 sec Hill Sprint @ 97%, 9-10 min b.t sets 

Results:

complete and yikes! About the same pace as last week 1 min intervals!

A lot of breathing

Wednesday 

AM - 5-8 min tester

For time:

15 Thrusters - 135lb

Row 300m

12 Thrusters - 135lb

Row 300m

9 Thrusters - 135lb

Row 300m

6 Thrusters - 135lb

Row 300m

3 Thrusters - 135lb

Results:

t=7:41

breathing very controlled

PM - MAP Multi

5 minutes @ 90% effort:

15 Chin-ups

75 Double Unders

--5 min recovery

5 minutes @ 90% effort:

6 Ring Dips

6 Power Clean @ 95lb

6 Box Jumps - 24"

--15 min recovery

5 minutes @ 90% effort:

7 OHS @ 115lb

15 GH Sit-ups

--5 min recovery

5 minutes @ 90% effort:

50m Prowler Push @ 135lb

Airdyne 30 sec

Results:
3 rounds + 15 DUs - DUs kept getting stuck
7 rounds + 1 power clean
4 rounds + 7OHS
4 rounds + 35m prowler


Legs are tired, going to enjoy the 4th of July and day off tomorrow!