Week of Aug 29th 2016

Well after last weekend getting food poisoning , i feel so much better this week.

Day 1

PM (optional) 30m Z1 airdyne/assault bike – 300 Calories in Under 30 Mins – BOOM!!  29:38 / Avg Speed – 24.9 / 10.3 Miles

 

PM

  1. Power snatch. 10 x 1 @ 77% 1RM, begin a set every :45
  2. Back squat – build to a 4-rep max in 3 sets – 265lbs for last set of 4 reps..

then:

at 100% effort:

3:00 amrap: – 2 Full Rounds and 5 Snatches, 30lbs wall ball.  My Pullups i did with a band, sorry but i’m still too heavy and not strong enough to do pullups.  i think that i’ve just come to that realisation, back to basics and keep losing the weight.

5 touch and go snatched, at 55% of snatch max)

5 chest to bar pullups (push for unbroken)

5 wallballs (heavy or high)

rest exactly 5:00

at 100% effort: – did this with 15 Seconds to spare…

3:00 cap:

row 500m

15 burpees

for every burpee that exceeds the time cap, add :30 on the assault bike at a tough pace. The incentive here is to finish the burpees under 3:00

rest as needed then:

 

2 sets, 75m farmer carry TOUGH

:30 hollow rocks

 

Day 2:

AM (optional) 3k Z1 row

PM

  1. Stone over shoulder – tough – 3 sets of 4 rest :40 – 100lbs ball. trying to order a new weight and they keep going out of stock.

(if no stone sub thrusters, very tough weight)

  1. Close-grip Bench press 3 x 5-6 reps 21X1, rest 2:00 – 185lbs +

 

EMOM 10:

Evens:  25 UB double unders (stop at :40 if not complete)

Odds: 10 GHD Situps – weighted (plate or DB) – 10lbs plate, last set with 15lbs plate

rest 4:00

EMOM 10:00

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

Odds:  1-2 strict deficit HSPU – adjust depth to make it tough – cannot do these. so did 4 reps strict HSPU, with a 25lbs plate and ab mat, getting stronger to be able to do this unbroken for 4 and hitting the mat each time..

 

Day 3

3 rounds not-for-time

1-2 alt TGUs moderate 53lbsx2/70lbsx2/80lbsx1

5 1-arm KB windmills light

30 double unders

 

  1. Power clean 15 x 1 @ 60% 1RM clean, begin a set every :10 – 129lbs
  2. Front-squat: 10 x 2 @ 65-75% 1RM, begin a set every :60 – 195lbs

10:00 Skill work:

a)

b)

5 sets: row :45 100% effort, rest 3:15

 

Day 4

AM

Optional  30 sets: :30 Assault bike 90% aerobic, :30 50% aerobic

 

PM

A1. Strict Press  4 x 4 rest :60 – built up to 125lbs, shoulder was giving me some grieg

A2. Strict pullups.  4 x 7-8 rest 2:00

15-10-5 at 100% effort: box jumps, burpees, TTB 5:45.. didn’t have the time to way 25 mins till the next round so went straight to the next workout.

rest 5:1

15-10-5 at 100% effort: box jumps, burpees, TTB

then:

2 sets: 6 push press + :30 all out on assult bike @ 115lbs

rest 3:00

(weight on push press – 90% of final weight from A1 above)

 

Day 5

  1. Single Leg Rear elevated Split Squat 3 x 5-6, 31X1 rest :60 between legs @ 35/45/55

15:00 at 80% – 4 Rounds, in the pouring rain.. 45lbs DB for Burpee box jumps.

25m prowler push or sled drag tough

8 bar dips

6 dumbell burpee box jumps (step over. Tough DB weight)

25m bear crawl

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