Week of August 22nd 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Rowed for 40 mins, hitting 200 Calories, felt like crap coming off Food Poisoning.

 

Day 2

  1. Power snatch. 10 x 1 @ 75% 1RM, begin a set every :45
  2. Back squat – build to a 6-rep max in 3 sets – 255lbs 6 rep max..

 

then:

 

at 100% effort:

3:00 amrap: – 1 Round 4 Pullups. i think i may have to go back to the basic with pull ups, started using bands to try and get back into the strength portion. need to program back strength into my week..

8 ground to overhead, (at 45% of snatch max)

8 pullups (push for unbroken)

8 Wallballs (pick a spot 6″ higher than your normal target)

 

rest exactly 5:30

 

at 100% effort:

3:00 amrap: – 1 Round and 4 Burpees.. nice bit of a workout..

row 200

10 burpees over erg

rest as needed then:

 

3 sets, 50m farmer carry TOUGH – Skipped, ran out of Time…

:20 hollow hold

 

Day 2:

PM(optional) 3k Z1 row – Went out Pilot Gig Rowing. Need to get my monitor out to see what time/calories are burned etc..

PM

  1. Stone over shoulder – tough – 3 sets of 6 rest :60 – Mixed up 145lbs thrusters with stone @ 100lbs

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 6-8 reps 21X1, rest 2:00 – 175lbs last set..

 

EMOM 10:

Evens:  20 UB double unders (stop at :40 if not complete)

Odds: 8-10 GHD Situps – weighted (plate or DB) – 10lbs plate..

 

rest 4:00

 

EMOM 10:00

Evens: 100m shuttle run: 25/25/25/25 (sandbag carry light)

Odds:  5 strict HSPU

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs/70lbs/70lbs

5 1-arm KB windmills light

25 double unders

 

 

  1. Power clean 14 x 1 @ 55% 1RM clean, begin a set every :10
  2. Front-squat: 10 x 2 @ 60-70% 1RM, begin a set every :60 – 190lbs..

 

10:00 Skill work:

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

 

5 sets: row :40 100% effort, rest 2:20

 

Day 4

 

PM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic – Went pilot Gig Rowing at Night..

AM

A1. Strict Press  4 x 5 rest :60

A2. Strict pullups.  4 x 6-8 rest 2:00

 

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB – 3:41. this was better than with pullups.. TTB are a bit sketchy.. started getting more knees up, but was close to the bar..

rest 5:1

3 rounds at 100% effort: 6 hang power cleans 60% 1RM 6 burpees 6 TTB 3:45, similar time..

3:00 max Assault Bike Cals , 97% overall effort. – Ran out of time, plus was busted…

 

 

Day 5 – probably not going to get to this this week..

 

  1. Single Leg Rear elevated Split Squat 3 x 7-8, 31X1 rest :60 between legs

 

Row 3000 easy, off every 500m for 10 wallballs or 10 box jumps (mix them up if you wish)

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