2/16 - 2/22

Mon 2/16:

Rack Seq

+

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

AB 30 sec @75%/30 sec @<50% x 12

--2 min rest--

Row 30 sec @75%/30 sec @<50% x 12

+

Rotate EMOM for 15 min*:

1st min - 8 Box Jumps 24"

2nd min - 6 C2B

3rd min - 6 HSPU

Extra mobility work if you feel like it/have time.

Tue 2/17:

(A-B are light skill work b/f the main part C)

A. Segmented Snatch Deadlift: 2 x 3; rest 2 min

*135, 145. 

B. Hang Squat Snatch: 3 x 1; rest 90 sec 

*135. 

C. Squat Snatch: 5-10 singles, rest 120 sec. 

*135, 135, 135, 135, 140, 145, 150, 155, 155, 160. 

*these were feeling great today. Marked improvements happening here. Started heavier this week. Will do the same next time and build a bit heavier in the later reps. 

+

4 rounds @80,85,90,95%:

20 cal Row

12 Power Snatches 95lbs

20 Box Jump/Step-Downs 24"

rest 1:1 b/t rounds

1. 4:12

2. 3:46

3. 3:12

4. 2:56

*in retrospect could have gone harder on this. But felt good everywhere. 

Wed 2/18:

(long 45' Nike class warmup)

(go by feel on A1/2; moderate efforts)

A1. Front Squat: 3 x 3; rest 2 min

*225, 235, 245

A2. Wtd Chin-Up: 3 x 2-3; rest 2 min

*53KB

+

for time:

14 Front Squats 205lbs (take from the ground for whole WOD)

7 Muscle ups

10 Front Squats 205lbs 

5 Muscle ups

6 Front Squats 205lbs 

3 Muscle ups

*time: 12:32 was not feeling this one today. Was super sweaty and a little spent from the Nike workout and the bar kept falling off my shoulders in the rack position from being so sweaty so I had to keep picking it up from the floor. On a good day at 100% probably would have done this sub 9. 

Thu 2/19:

60 minute low HR Bike ride <115bpm

Fri 2/20:

Rack Seq

+

2 rounds:

Reverse Wrist Pushups x 10

First Knuckle Raises x 10 + 10 sec hold on last rep

A.

AMRAP in 9 min:

30 Power Cleans* 95lbs

20 Power Cleans 155lbs

10 Power Cleans 205lbs

amrap in remaining time Power Cleans 225lbs

*made it to one rep at 225. ️Felt really good on this one. Pacing and breathing were some of my best yet. In retrospect could have gone a bit faster and cranked out another 5-6 reps at 225 possibly. Also used one bar and switched plates. Probably could have gotten more reps with 3 bars although this was good practice on transitions during Open workouts. 

--8-12 min active recovery--

B. Row 1 min for max cals, hard effort (only one time)

*380M

10-15 min c/d

Sat 2/21:

Rack Seq

A. OH Squat w/narrow grip - very light - 3-4 x 8 reps

(empty bar or up to 75lbs, bring grip in slightly each set)

B. Skill work - 10-15 min, get low volume touches on anything you feel you need to hit

C. @moderate pace - no red-lining anywhere:

3 rounds:

Run 800m

12 72lb. KBS

24 Box Jumps 24" (step down)

Row 750m

12 HSPU (small deficit)

24 Front Rack Walking Lunge steps 115lbs - fat bar (12/leg)

*Time: 40:02 went about 75%

D. 10-15 min relaxed stretches

Sun 2/22:

rest