Week of August 15th, 2016

week 2 August 14

Day 1

PM (optional) 30m Z1 airdyne/assault bike – done

AM

  1. Power snatch. 10 x 1 @ 72% 1RM, begin a set every :45
  2. Back squat – build to a 8-rep max in 3 sets – Managed to get to 235, not sure what happened last week with the 280lbs.. i did 275lbs for 2, then put it back on the rack and lowered the weight. thinking that i need to build back up.

then:

at 100% effort:

3:00 amrap: – 1 Full Round then 5 PU

10 ground to overhead, (at 43% of snatch max)

8 pullups (push for unbroken) – Pushed for unbroken but got 2, then singles.  PU’s my kryptonite.

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: – 1 Full Round and 1 Burpee!! to a 25lbs plate.

row 200

15 burpees to a plate

rest as needed then:

3 sets, 50m farmer carry TOUGH – used 75lbs KB, the next batch of weights is 95lbs Bumbell with some gnarly Gnurling so it dug into my hands, i did 25 meters once and then swapped back to the 75lbs KB.. Ordering some Rouge gloves, hopefully this will help..

10 hollow rocks

Day 2:

PM (optional) 3k Z1 row – Did a 300 Cal row (as per WAG) after work, over 5.1K, – 23:10

AM

  1. Stone over shoulder – tough – 3 sets of 5 rest :60 – 100lb ball – trying to order some bigger bags. 150lbs/200lbs

(if no stone sub thrusters, very tough weight

EMOM 10:

Evens:  :30 double unders

Odds: 8-10 GHD Situps – mixed it with Ab Mat Situps, core is still sore from just coming back from holiday and working it..

rest 4:00

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25

Odds:  4 strict HSPU – 25lbs plate and 1 Ab Mat..

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53 lbs KB

5 1-arm KB OH-squat/arm – 53lbs KB

30 double unders

  1. Power clean 13 x 1 @ 45% 1RM clean, begin a set every :10 – 97lbs.
  2. Front-squat: 10 x 2 @ 55-65% 1RM, begin a set every :60 – 185lbs (59%)

10:00 Skill work: – Ran out of time

  1. a) handstand walks
  2. b) kipping pullup work

5 sets: row :35 100% effort, rest 2:25 – Ran out of Time

Day 4

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went Pilot Gig Rowing. more technical than physical but was out for an hour.

AM

A1. Strict Press  4 x 6 rest :60 – worked up to a working set of 130lbs

A2. Strict pullups.  4 x 5-8 rest 2:00 – these still suck, did some solo then moved to a band.

 

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB – WORST THING EVER!!!! Took me almost 8 minutes to get through this. my hands are the issue and they are killing me to hold the bar.  I did one round then called it a day ,pissed off. still did the Airbike but not in a good mood.

rest 6:1

3 rounds at 100% effort: 1 rope climbs 8 burpees 10 TTB

4:00 max Assault Bike Cals , 97% overall effort. – 50 Calories..

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