Tuesday, August 30

18 min EMOM

1st- 5 Hang Power Snatch, add 5# to last time

2nd- 5 Back Squat @ 65%, drive as fast out of the whole as possible

+

4 sets

Row 3 min @ 2:00/500m

Rest 2:30

EMOM: 115 on Snatch, 225 on BSQT, got hard around the 10 minute mark on both. Felt it in my lower back.

Couldn't keep hook grip between sets, kept have to take it to the ground reset grip and then hang it. 

Took a little bit to try and keep it a consistent 2:00 seemed like it kept wanting to fluctuate between 1:57 and 2:04

Monday, August 29

Monday- LP + UB Strength + Easy Aerobic

Sled Push, 6 x 10 sec MAX effort, rest 60 sec

+

A1. CG Bench Press (16” grip) @ 20X1, 4 x 3 reps, rest 60 sec

A2. Pendlay Row @ 20X2, 4 x 8 reps, rest 90 sec

+

20 min @ 70%

25 Double Unders

50’ Heavy Single Arm Farmer’s Carry

2 Wall Walks

20 sec Chin Over Bar Hang

20 steps Walking Lunges

Used 2 45 plates on the sled

A1: final set was 170

A2: 115

20 min:

Completed all and then repeated until time ran out, went at a steady pace used 70# KB's on the farmers carry. Bar hangs were a lot better.

Saturday, August 27

Saturday- CF Metcon + Squatting

5 min AMRAP Double Unders

+

3 rounds for time:

Bike 60 sec hard

20 DB Thrusters, 20#/H

7 Toes to Bar

15 Russian KB Swings, 53#

7 Clapping Push Ups

+

A. Front Squat @ 13X1, 4 x 4 reps, rest 2 min

Dubs: 113 couldn't get a good rhythm going

3rds: 11:09, didn't feel heavy, wasn't out of breath but legs were hurting from Friday's extra work

A: 175

Friday, August 26

Friday- UB Push/Pull + Density + Run Intervals

A1. Strict Pull Up w/ 5# added, 4 x 1.1.1.1.1, rest 10 sec + 45 sec

A2. 4 sets of 2 Wall Walks + AMRAP Unbroken Push Ups in 30 sec, rest 60 sec

+

10 min EMOM

1st- 8-10 Inverted Bar Rows w/ 2 sec pause at top

2nd- 8 Push Press @ 125#

+

Run 5 min @ 9:30 min mile pace, rest 2 min x 4

A1: 4th and 5th rep was hard, when I added the 5 pounds I used the belt with the chain which felt like another 5 pounds.

A2: 28, 25, 26, 23

EMOM: 125 felt heavy but I finishe it

Run: felt fine no issues

Did the above in the afternoon
Did the below in the morning:

Neighborhood WOD

5 min to get a 1 RM Clean ( each # is 1 rep)

Then 12 Min AMREP

200m Run (20/10pts)

5 Bar Over Burpees

10 AbMat Sit-ups

20 Air Squats

I got a score of 464 with a 215 # clean 

Wednesday, August 3

Wednesday **record bodyweight
A1. Press @ 20X1, build to 1RM
A2. Wtd Pull Up, build to 1RM
+2k row time trial.

Total time.

Avg pace/500m

217 pounds

A1: 185

A2: added 5 pounds each time got up to 20 pounds strict pull up. Most I've ever done.

2k: 8:06

Averaged between 2:07 and 1:50 pace 

Really felt my legs the past two days. I can tell I have not done heavy squats lately.  

Tuesday, August 2

Tuesday

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull Ups, kipping

Time: 14:54

Monday, August 1

Monday

A. Strict Pull Ups, AMRAP in 5 min, all singles *ensure perfect reps

B. CG Bench Press @ 30X1, build to 1RM

C. CG Bench Press @ 30X1, 1 x max reps w/ 85% of B

D. Front Squat @ 30X1, build to 1RM

E. Front Squat @ 30X1 @ 85% of D, 1 x max reps

A: 22

B: 195

C: 4

D: 235

E: 5