Week of September 19th 2016

Day 1

PM (Optional) 40m Z1 row, assault bike, or swim – did this at Lunchtime..

AM

  1. Power snatch 10 x 1 at 80% of 1RM begin a set every :30
  2. Back squat: 4-4-4 41X1 (4 second descent) rest 3:00

 

5:00 clock: row 1000m, 24 wall balls. For every wall ball NOT completed in the time cap, 2 burpees over box. 4:56 mins, 4 seconds spare..

Rest 5:00

24 wallballs, Row 1000m.  For every second slower than first row, 1 round of Cindy (cap it at 8) – Reading this now, repeated the above without realizing that it was reversed. however i was 2 Wall Balls short t 5 Mins.

Rest 5:00

Do any penalty reps from first two 5:00 pieces. 

Day 2

PM (optional) 3k Z1 row, off every 1000 for 3-4 wall walks.  – Swam in the PM

AM

  1. Stone Carry: 4 x 35m, rest as needed between trips – 100lbs Ball. Keep trying to get the 150lb bag but they sell out so fast

B1. CG Bench Press 3 x 6 rest 1:00 – maxed out at 195lbs for 6! yea, getting stronger here.

B2: Pendlay Row 3 x 6 rest 1:00

EMOM 20

Evens: 3 pullups, 20 Dus (cap it at :40) – couldn’t string together the DU’s getting 10 per round! sucks!!!

Odds: 6 HRPU pushups, 6 russian KBS heavy – 80 lbs KB (Biggest one we have in the box)

Day 3

2 rounds, not for time:

:40 nose-to-wall hold (wall walk to nose to wall)

3-6 strict pullups,

3-6 ring dips

 

  1. Power clean, 14 x 1 @ 75% 1RM, begin a rep every :10 – @ 162lbs, getting tough but manageable.
  2. Front-squat 8 x 3 at 73% 1rm, begin a set every :60 – i had 225lbs on the bar. 73% is 229.95.  This was tough..

5 sets: 4 “deck press” AFAP, #5 heavier than last week, row :50 100% effort, rest 3:00 – 30lbs DB’s

for time: – No Time to get this done.

30 pullups, minimum sets of 5

 

Day 4

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

PM

A1. Push Press  4 x 5 rest :60 – 165LBS FOR 5

A2. weighted Strict CTB pullups.  4 x 2-3 rest 2:00

 

For time at 100% effort:

12 KB thrusters (#44), 12 burpees, 12 pullups  – 1:58

rest 2:1

12 KB thrusters (#44), 12 burpees, 12 pullups – 2:04

 

rest as needed then:

 

Row 750m at 97% effort.

 

Day 5

 

  1. On a 10:00 clock, build to a max clean and jerk in 8:00/ – I hit 185lbs on this, tried 205lbs with no luck.  However after the wall balls i came back, changed shoes back to my nano’s and finally hit 205lbs!

In the remaining 2:00 max wall balls – 50 Wall balls.

 

rest as needed then:

 

15-10-5

Power cleans 115

Ring dips

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