Week of October 3rd, 2016

Lunch Time :(Optional) 40m Z1 row, assault bike, or swim – 400 Calories on the Assualt Bike (40+ mins, in very hot/humid lunch time)

  1. Hang Snatch – build to a max in no more than 7 reps. – 140lbs.  i have an issue with getting low, perhaps still mentally scarred of the drop that hit my back
  2. Back squat: 2-2-2  41X1 (4 second descent) rest 3:00 – 2×2 @ 295lbs.

for time: – 9:30.  first set of 5 Rope climbs. set set of three did 2, then had a cramp in my left Buttocks so the next set were just pulls.  135lbs/115lbs/95lbs.

5 rope climbs (sub- walk yourself up from a seated position with pulls hand over hand, then back down)

30m walkign lunges, back rack (#115/135)

3 rope climbs

20m walking lunges, front rack

1 rope climb

10m walking lunges, overhead (remove weight to 85/95)

plus:

1 set max wall balls. – Ran out of time for this, also forgot to do it..

Day 2

PM (optional) 3k Z1 row, off every 1000 for 50 double unders – Swam Tonight hard Session. Wiped me out

AM

  1. Farmer Carry – 3 x 20m HEAVY, rest as needed – worked up to 95lbs  set

B1. CG Bench Press 3 x 3-4 rest 1:00 – worked up to last set of 210lbs

B2: Pendlay Row 3 x 3-4 rest 1:00 – kept this kinda low 185lbs
4 rounds for even times across: 1:97 / 1:98 / 2:02 / 2:02

250m row, 8 burpees over erg, 12 KBS (#44) – 53lbs KBS

rest 2:00

Day 3

3 rounds not for time

8/arm DB external rotations 30X1 tempo

:30 FLR on rings

  1. Squat clean – 7 reps up to no more than 85% 1RM rest as needed – final few reps out of the 7 @ 175lbs
  2. Front Squats – 4-4-4 32X1 (note pause) – worked up to last set of 225lbs.
  3. Clean pull clusters 3 x 1.1 :10/2:00 start at 1RM clean and build – Built up from 205/225/245 – last set was tough as i’m always concerned with my back.

6 sets: :30 row 100% effort, 2:00 – didn’t see this ran out of time after this, had a busy morning schedule and needed ot be out early

for time

40 pullups – (assisted as necessary)

 

 

Day 4

Optional  32 sets: :30 Assault bike 90% aerobic, :30 50% aerobic
PM
A1: Push jerk 4 x 5 rest :60 – 145lbs

A2: Amrap -2 strict pullups rest: 2:00

Emom 10:

Evens: 6-8 knees to elbow, pick a number you can sustain throughout -6

Odds: 7 air squats, 5 hand-release pushups

rest 4:00

Emom 10:

Evens- 1-3 PC at 77% 1RM – 2@165lbs

Odds: :30 Assault bike high effort.

This happened today as well. Finally chin over the bar on a strict pullup.

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Day 5

 

  1. Front squat to split jerk. Build to a tough. All one motion:

http://www.catalystathletics.com/exercise/381/Front-Squat-Jerk/

  1. 3 x 8 Trap-3 light, rest :60 between each arm. 30X1 tempo

then:

 

 

“Diane”

21-15-9

DL/HSPU, 225 (keith – let me know if any scaling is needed here)

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