Week of August 8th 2016

Day 1

AM (optional) 30m Z1 airdyne/assault bike – Day 1 started on a Tuesday so i swam in the Evening, last swim for about a month as the pool closes so i’ll probably start hitting the Airdyne

PM

  1. Power snatch. 10 x 1 @ 70% 1RM, begin a set every :45
  2. Back squat – build to a 10-rep max in 3 sets – hit 280 for 7 reps.. could have made 10 but after a 3 week break mentally i said don’t..

then:

at 100% effort:

3:00 amrap: – 1 Round + 4 PU.  I still have issues with pull ups.. need to work on pulling strength..

10 ground to overhead, (at 40% of snatch max)

7 pullups (push for unbroken)

10 wallballs

rest exactly 6:00

at 100% effort:

3:00 amrap: 1 round + 140m Row.

row 200

20 burpees

 

rest as needed then: – LOL Didn’t see this till just now.  was so busted..

3 sets, 50m farmer carry TOUGH

10 hollow rocks

Day 2:

 

AM (optional) 3k Z1 row – skipped..

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :60 – 100lbs ball. need to get a bigger stone.  Box is putting in an order at the end of August, going to try and get in on the shipment

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 8-10 reps 21X1, rest 2:00 – 165lbs..

EMOM 10:

Evens:  :30 double unders – Still suck at this!!

Odds: 8-10 GHD Situups

rest 4:00

EMOM 10:00

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

Odds:  3 HSPU

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate – 53lbs KB

5 1-arm KB OH-squat/arm – 52lbs KB

25 double unders – Still suck at these. couldn’t find my rhythm

 

  1. Power clean 12 x 1 @ 45% 1RM clean, begin a set every :10 – 95lbs
  2. Front-squat: 10 x 2 @ 50-60% 1RM, begin a set every :60 – 190lbs

 

10:00 Skill work: – getting late so i had to skip the below… going Rowing tonight…

  1. a) pistol squats or progressions
  2. b) double unders

5 sets: row :30 100% effort, rest 2:30

Day 4

PM

A1. Strict Press  4 x 8 rest :60

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

3 rounds at 100% effort: 10 burpees 10 TTB

rest 6:1

3 rounds at 100% effort: 10 burpees 10 TTB

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

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 10-12, 31X1 rest :60 between legs

Row 3000 easy, off every 500m for

3-5 minutes mobility of choice

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