9/7 - 9/21

SUN 9/7:
REST

MON 9/8:
REST

Tue 9/9:

Ride

Wed 9/10:

15 min aerobic warmup

+

light snatch tech work - just the drills we've worked on, volume & load by how you are feeling

+

Rack stretches - pick 2 and do them twice New Flow - practice the movements for ~10 min

Thu 9/11:

REST

Fri 9/12:

50 DU’S

40 HSPU’S

30 SIT UPS

20 BOX JUMP OVERS

10 MU’S

20 POWER SNATCHES @ 135LBS

30 WALL BALLS

40 DEADLIFTS @ 155LBS

50 PUSH UPS

Sat 9/13:

REST

Sun 9/14:

60 minute trail run

Mon 9/15:

A1. Bench Press: 4 x 4; rest 2 min

225 x 4.

A2. Wtd Pullup: 4 x 4,3,2,1; rest 2 min

55, 55, 60, 65.

+

for time:

100 Strict Presses 75lbs

50 Strict Pullups (any grip)

25 GHD Situps

TIME: 20:12

Tues 9/16

RIDE

Wed 9/17:

A. Segmented Hang Power Snatch: 6 x 2, RAN 

45, 45, 65, 65, 65, 65.

B. Segmented Hang Squat Snatch:

6 x 2, RAN

65lbs.

C. Paused Front Squat: 3 x 3 @34X1, rest 3 min notes-strict 4 sec pause @bottom, add if able

205 x 3.

D. Negative Front Squats: 2 x 1 rep @60A0, rest 4 min notes-load up to 90%+, control the lowering over 6 sec then dump it. Re-build for the next set, heavier if you could control the whole ROM.

280 x 2

felt good on tempo but not perfect enough to lift up on 2nd set.

E. Snatch Grip RDL: 3 x 6 @3020, rest 90 sec notes-take from the rack

135 x 3

Thu 9/18:

rest

Fri 9/19:

A. Bar Muscle Ups: 1-2 EMOM for ~12 total reps

12 individual reps done nicely with good rhythm and good technique on every minute. Wanted to take this one slow and get the movement and the rhythm back. Felt I had lost it recently. 

B1. Push Press: 3 x 6 TnG; rest 20 sec

135 x 3

B2. Ring Dips: 3 x amrap(-2), rest 2 min

23, 20, 18. 

B3. Wtd Chin-Ups: 3 x 2-3; rest 20 sec

55 x 3

B4. C2B Pullups (BF if possible): 3 x amrap(-2); rest 2 min

10, 9, 9

notes-amrap(-2) means stop about 2 reps short of failure

C. Strict Rings Support: 5 x max; rest 1 min

notes-top of the dip; arms locked, rings turned out 45 degrees

0:30, 0:24, 0:24, 0:16, 0:20

recovery: 2 x 10/direction DB Halos

Sat 9/20:

am: (gym)

10 min aerobic warmup (mix modes)

Row 15 min @HR ~155, damper 10, s/r <18

AVG. HR: 149

PEAK HR: 159

TOTAL CALS: 287

--5 min rest--

HR dropped down to 106

Row 10 min @HR ~155, damper 10, s/r <18

AVG. HR: 152

PEAK HR: 159

TOTAL CALS: 198

recovery: Squat Flow 3.0 x 6 each; then 6 more times as a flow

pm:

60 minute Z1 HR trail run

Sun 9/21:

90 minutes Z1 HR recovery bike ride