8/7 - 8/11

Thurs 8/7:

10 min Z1 warmup - perform some wall runs in warmup
+
HICT Row 15 min @damper 10, SR<20, HR ~150
3697M
AVG SR 18
AVG HR: 150 on the nose 
PEAK HR: 157
CALS: 287

5 min rest

VersaClimber 15 min w/weight vest, slow steps, HR~150
1242 feet climbed
82.8 feet per minute
AVG HR: 147
PEAK HR: 155
CALS: 289

PM
Bike
35.3KM
AVG HR: 132
PEAK HR: 156
CALS: 1150

Fri 8/8:
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 3,2,2,1,1 @3211, rest 2:30'
notes-build in wt, follow tempo & perfect reps
135, 145, 155, 165, 185.

B. Snatch Balance: 6 x 2; rest 75 sec - speed focus on the drop
135x3, 140x3.

C. Snatch Grip RDL: 3 x 4-6 @4020, rest 2 min
150lbs. 

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

Sat 8/9:
BIKE
60KM
TIME: 2:29
AVG HR: 130
PEAK HR: 159

CALS: 2202


Mon 8/11:
AM
Bike
35.5KM
1:17
AVG HR: 125
PEAK HR: 154
CALS: 1052

PM
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. Wall Runs: 3-4 sets of practice, but keep fatigue low

B. Snatch Tech work:
- Wall Dips
- Dip, pause, shrug - 2 x 3
- PVC Scarecrow to Lock OH - 3 at each depth
- Paused Power Snatch from Dip position - 6 x 3, RAN. If feeling good, add light weight
notes-this is the one we did on Friday. Make sure to stay vertical on the dip.

C. AMRAP in 8 min: (grind thru this one; stay safe)
1 Muscle Up
1 Deadlift 315lbs
2 MUs
2 DLs 315
3 MUs
3 DLs
…etc
6 rounds