WED 8/20 - MON 8/25

Wed 8/20:

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 60 sec/side

A1. Wtd Chin-Ups: 5 x 3; rest 2 min
40, 50, 55, 60, 60
A2. Bar Dips: 5 x 10; rest 2 min

B1. Strict C2B Pullups: 3 x amrap(-2); rest 90 sec (or strict if needed)
7, 7, 7, *had to do wide gripped and strict cuz of curved pull up bar 
B2. Pushups: 3 x amrap in 15 sec (as fast & explosive as possible; rest 90 sec
21, 21, 19.

C1. EZ Bar Preacher Curls: 3 x 6-8 @4010, rest 60 sec
40+preacher bar x 6
30+preacher bar x 8
35+preacher bar x 8

C2. Lying EZ Bar French press to Forehead: 3 x 8-10 @3010, rest 60 sec
40+preacher bar x 10
45+preacher bar x 10
50+preacher bar x 10

Thu 8/21:
rest

Fri 8/22:
Took an extra rest day. Felt like I needed it after a long travel work week.


Sat 8/22:

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: (all on a 5 min timer-on intervals 2&3, it's 4 min of the amrap then straight into 1 min of another movement. Warm up those heavier lifts well b/f starting) )
AMRAP in 5 min:
15 cals Airdyne
10 Burpees
4 full rounds + 17 CALS Airdyne
AVG. HR: 166
PEAK HR: 177
CALS: 113

--5 min recovery--

AMRAP in 4 min @100%:
100' Versa-Climber
7 Pullups (butterfly if possible)
7 DB Push Presses 30lbs/h
then, 1 min amrap Power Cleans 155lbs
3 full rounds +
100' Versa-Climber
7 Pullups
+
8 power cleans
AVG. HR: 170
PEAK HR: 181
CALS: 123

--5 min recovery--

AMRAP in 4 min @100%:
10 Wallballs 20lb to 10'
20 DUs (15 cals rowing if DUs still a problem)
then, 1 min amrap Deadlift 315lbs
4 full rounds
+
11 Deadlifts
AVG. HR: 166
PEAK HR: 176
CALS: 162

+
10 min Walk or Light Jog cooldown

Sun 8/23:

10 min Z1 warmup - perform some wall runs in warmup
+
VersaClimber 20 min w/weight vest, slow steps, HR~150
1700'
85'/min
AVG. HR: 151
CALS: 371

5 min rest

20 min at 70% pace:
5 Turkish Get-Ups/arm 36lbs
Run 200m
10/direction Lateral lunges w/OH Reach (keep ribs down on reach)
2-4 Muscle Ups
Run 200m
2 Rounds + 10 TGU's

Mon 8/25:

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. Snatch Tech work warmup
- Wall Dips
- Dip, pause, shrug - 2 x 3
- PVC Scarecrow to Lock OH - 3 at each depth
B. Paused Power Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight - do a few wall dips in rest
C. Paused Squat Snatch from Dip position - 6 x 2, RAN. If feeling good, add weight
D. 5 rounds:
2 OH Squats @2211 (add per round if solid technique)
155, 155, 155, 155, 155.
rest 1 min
amrap C2B Pullups in 10 sec
7, 7, 7, 7, 7.
rest 1 min
amrap Ring Dips in 10 sec (be explosive)
10, 11, 11, 11, 11.
rest 1 min
amrap Deadlifts in 10 sec, 185lbs (be fast but safe!)
9, 10, 9, 10, 10.
rest 1 min
+
E. Stir the Pot: 4 x 25 sec on/15 sec off
notes-keep ribs down, don't allow any extension