MON 2/9 - THURS 2/12

Mon 2/9:

Rack Seq

15 min aerobic warmup

12-9-6-3 rep rounds for time:

Thruster 115/85lb

C2B Pullups

*Time: 3:46. This felt hard today. Breathing on Thrusters could have been a bit better. And could have been faster in transitions in retrospect. But all Pullups were butterfly and unbroken. 

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15 min rest

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3 min AMRAP @high effort:

7 S2O 135lbs

10 Burpees (normal, not over the bar)

*3 full rounds + 3 S2O's. 

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10 min rest

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1 min Row for max meters (damper 10 on this one)

*384M. Good engine output. Big lactic acid build up in quads 40 seconds in. 

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10 min c/d

Tue 2/10:

2 rounds:

Reverse Wrist Pushups x 10

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

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10 min Gymnastics Skill practice - HS Walk practice, bar MUs, rope climb, free HS, etc - have fun here. 

*did HS walk and HS practice. Made some solid progress in both. 

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3 rounds:

Row 2000m @HR ~150-160

10 min active rest*

*in each 10 min "rest", perform 5/arm TGUs (53lbs.), 150 DUs (did 3 x 50 all unbroken every time), ~30 HSPU of varying depths/styles. Mix and match however you wish.

1. 7:28 

2. 7:46 

3. 7:52

Wed 2/11:

2 rounds:

Reverse Wrist Pushups x 10

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

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

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

*145lbs. 

B. Hang Squat Snatch: 2-3 x 1; rest 90 sec 

*115lbs. 

C. Squat Snatch: 5-8 singles, rest 120 sec

*115, 125, 130, 135, 140, 145, 155, 160. A+ on all reps. 

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AMRAP in 17 minutes:

5 Muscle-up

30 Snatch* 75lb

5 Muscle-up

20 Snatch 135lb

5 Muscle-up

10 Snatch 155lb

AMRAP Muscle-up in remaining time

*finished in 17 minutes. Did not get to more MU's after the 10x155lb. snatches. Focused on doing all MU's from high rings with no false grip. Which went really well. Big improvements but went a bit slower than if I had done false grip. 

Thu 2/12:

rest