7/30 - 8/6

Wed 7/30:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

A. Back Squat: 2-3 x 1 @335lbs, rest 4 min notes-go by feel on sets. If tough, do 2 sets. Not super hard, do 3.

*was pretty easy. Did 3 sets with realities ease.

B. Split Jerk: build to a heavy single w/solid technique, then 

*245lbs. not 1RM but a good challenge.

C. Split Jerk: 8-10 singles @~85% of B; RAN

8 x 205lbs.

D. Alt. EMOM for 12 min:

even - Push Press x 8 TnG (add per set, should be moderate but unbroken) 115, 120, 125, 130, 135, 140 odd - 8 C2B Pullups All unbroken with strong rhythm.

Thu 7/31:

rest

Fri 8/1:

2 rds:

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. OH Squat: 5 x 3 @3211, rest 2:30'

notes-build in wt, follow tempo & perfect reps 

115, 125, 135, 145, 155.

*felt great on these. Every rep was perfect. Would go heavier next time.

B. Snatch Balance: 4 x 3; rest 2 min

135 x 4

*haven't really ever done this movement too much. Wanted to focus on speed and technique here and 135 felt good for that for 3 reps per set.

C. Snatch Grip RDL: 5 x 4-6 @4020, rest 2 min

135 x 6, 145 x 6, 145 x 6, 150 x 6, 155 x 6.

D. Stir the Pot: 5 x 20 sec on/20 sec off notes-keep ribs down, don't allow any extension

Sat 8/2:

Bike long

62KM

2:32

Sun 8/3:

rest

Mon 8/4:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side

A. 15-20 min Gymnastic Skill work - play around here, nothing structured. Muscle ups, Bar MUs, Rope Climb, Parallette HSPU, handstand walk drills etc. (do just some or all, go by feel)

+

Once thru all: Near max effort on all these - drive your heart rate as high as possible! Record max and average HR for each interval:

AMRAP in 5 min:

10 Wallballs 20lb to 10'

15 cals Rowing

4 rounds + 10 Wallballs

AVG HR: 173

PEAK HR: 183

--5 min recovery--

AMRAP in 5 min:

10 Burpees

15 cals Airdyne (older machine, 10 on the new one)

4 rounds + 10 burpees

AVG HR: 165

PEAK HR: 180

--5 min recovery--

AMRAP in 5 min:

100' VC

10 Butterfly Pullups

10 DB Thrusters 35lbs/h

3 rounds

AVG HR: 173

PEAK HR: 186

--5 min recovery--

AMRAP in 5 min:

10 Burpees over the Bar

10 Hang Power Cleans 95lbs

10 Push Press 95lbs

3 rounds

AVG HR: 173

PEAK HR: 184

+

10 min Walk or Light Jog cooldown

*this workout was a tough one. this was the hardest I have gone in the gym in a really really long time. the heat factor on this day made it extra tough but I can truly say i gave my very most 100% on this day.

Wed 8/6:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. Front Squat: 3 x 3; rest 2 min - use 70%1RM notes-a warmup/activation set, shouldn't be hard

185lbs. x 3

B. Split Jerk: build to a heavy single w/solid technique, then 

185lbs. -  255lbs.

C. Split Jerk: 6 singles @~90% of B; RAN 

230lbs. x 6 

D. Alt. EMOM for 16 min:

even - Push Press x 6 TnG (add per set, should be moderate but unbroken) 115lbs. up to 130lbs.

odd - 8 C2B Pullups 

E. Front Squat: 4 x 3,3,2,2 @21X1; rest 2 min notes-build to moderate loads, bar speed should stay up 205, 205, 215, 225.