WED 1/28 - SUN 2/1

Wed 1/28:

Rack Sequence

A. Power Clean: 6 x 1 rep, rest 2-3 min - work up to heavy

*185, 205, 215, 225, 235, 245. 

+

2-3 rounds*:

30 cal Row

25 T2B

20 Wallballs 20lb to 10'

15 Power Cleans 135lbs

3-7 MUs (ring or bar ok- 2 fails only)

rest 5-8 mins between rounds.

controlled pace each set, "breathe". They should come in at about the same times. Only do the 3rd round if feeling good AND it is still done at high quality. Do not break the T2Bs into more than 4 sets per round.

*only did two rounds. Did the first round at 8 minutes and second round at 9:15 or so. Felt good but went too hard on the first one. Pacing wasn't on. First day back going hard after a week being sick and didn't wanna push it. Felt great on all movements. And was able to string together MU's with no FG jumping up to high rings. 

10 min light c/d

Thurs 1/29:

Rest 

Fri 1/30:

A. Handstand Walk - 10 min skill work

*good progress here

B. Strict 3" Deficit HSPU: 50 reps for time.

*Time: 16:24. This was really hard. Struggled to find good hand placement on plates. 

+

AMRAP in 7 min:

3 Burpees

3 C2B

6 Burpees

6 C2b

9 Burpees

9 C2B

etc…

*Made it up to 18 burpees

+

10-15 min c/d

Sat 1/31:

A. Deadlift: 50 reps for time, 275lbs

*TIME: 3:21. Felt consistent on this. 

+

AMRAP in 30 min: (80% pace)

50m Farmer's Walk 70lbs/hand

50ft Crab Walk

30 sec Hollow Body Hold

50ft Bear Crawl

10 cal Row

50m Double KB OH Carry 53lbs/hand

10 GHD Situps

50ft Reverse Bear Crawl

30 sec/side Side Plank

50ft Reverse Crab Walk

30 sec Handstand Hold (belly to wall)

*3 rounds. This was a total logistical pain in the ass. Did not enjoy this one. 

Sun 2/1:

rest