WEDNESDAY 5/21 - SUNDAY 5/25

Wed 5/21:

Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish

A. Hang Squat Clean + Jerk: 1 rep EMOM for 10 min - use 80%1RM
155
B. Hang Power Snatch + OHS: 1+1 rep EMOM for 12 min
notes-go light here & hit great technique + bar speed - now, there is an OHS
115

C. No Ft Rope Climbs to 14': 6 reps for time.
notes-that's 1' below the gray wrap
DID NOT DO
D. Strict Toes to Bar: 3 x amrap; rest 3 min
notes-try to minimize the swing, both toes must touch bar b/t hands. Report any problems you encounter here. 
DID NOT DO
E. Bench Bootstrappers: 2 x 10 + 10 sec hold

Thu 5/22:

rest

Fri 5/23:

Rack Seq
Ido's Sqt 2.0 x 10 reps each + 5/direction Squatting Ankle Circles to finish
+
12-20 min active warmup incl. AD and movements of your choice to prep for the MUs + skill
• Butterfly Pullup - C2B now - keep vol. low
• Box HS Walks

For time:
12 Thrusters 135lbs
6 Muscle Ups
9 Thrusters 135lbs
4 MUs
6 Thrusters 135lbs
2 MUs
TIME: 8:12
Was not feeling great on this. Was not feeling on and did a poor job of encorporating breathing techniques we had been working on. 
+
rest 10 min
+
Airdyne 3 min for max cals - use older bike with the simpler monitor
CALS: 91

Sat 5/24: 
am:
(same as last week - let me know the same info to see improvements. You should get more reps this time)

10 min Z1 running warmup
+
AMRAP in 40 min:
Hill Sprint 15 sec* @90-95%
rest/walk back until HR drops below 110bpm b/f next sprint
+
Walk 10 min cooldown

*mark off the distance for the first one (use the same dist. as last week if possible) Just run that distance for the remaining reps, no need to time them.

Count how many reps you get. Also, get av. & peak HR for the 40'.

LAST WEEK:
23 sprints/rounds
AVG. HR: 128
PEAK HR: 156
CALS: 550

THIS WEEK:
21 sprints/rounds
AVG. HR: 133
PEAK HR: 164
CALS: 631
Did a steeper incline this week. Much more challenging. And have a small injury in my calf. Would like to redo this again exactly as last week for more accurate results. 
pm:
optional bike 60-90 min
DID NOT DO

Sun 5/25:

rest