FRIDAY 8/29 - FRIDAY 9/5

Fri 8/29:

rest (or very light ride)

Sat 8/30:

3 rds:

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

A. OHS: 3 x 3,2,1; rest 3 min

165, 185, 205.

B. Back Squat: 6 x 2 reps, explode up each rep; rest 45 sec b/t sets only notes-use 60-65% 1RM for these

6 x 255lbs.

+

3 rounds:

15 GHD Situps

20 Back Extensions

optional pm:

easy ride, shorter and HR <120

*did not do

Sun 8/31:

New rack seq in warmup

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

For time:

3 rounds for time:

6 Deadlifts 135lbs

5 Power Cleans 135lbs

4 Power Snatches 135lbs

6 Pullups

5 C2B Pullups

4 Muscle Ups (bar)

*Completed. Did not time. Last 4 MU's were on rings due to blood blisters.

Mon 9/1:

A. Deadlift: 3 x 3; rest 3 min - moderate loads only 

*385lbs. x 3

+

3 rounds at 85% effort - sustainable but no red-lining:

Row 400m

15 KB Swings 53lbs

10 HSPU

TIME: 9:02

+

rest 5 min

+

For time @max effort: (if still tired, drop this)

5 rounds:

12 Wallballs 20lb

24 DUs

*did not do. was not feeling up for it.

Tue 9/2:

rest

Wed 9/3:

New rack seq in warmup

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

Side Lying Windmill x 8/side

A. Power Clean clusters: 3 x 1.1.1; rest 10 sec/2 min notes-moderate loads here today, 

*185lbs.

B. Two sets each skill work - your call on the reps & rest, but keep fatigue & volume low: C2B, HSPU, T2B, Ring Dips, Pistols. (rest b/t drills/sets; don't make it a metcon)

+

C. 5 rounds:

12 Wallballs 20lb

10 Box Jumps 20"

8 Burpees

*scaled it down to 3 rounds. went fast but no redline.

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

Thu 9/4:

rest

Fri 9/5:

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 - 5 x 3, RAN. If feeling good, add light weight - do a few wall dips in rest 

C. Alt EMOM for 6 min:

Odd - 6 KB Swings 62lbs

even - 10 Situps

D. Airdyne 30 sec @90%*/30 sec @50% x 6

*tough but sustainable pace; should not drop off - have some in the tank.