WED 2/4 - SUN 2/8

Wed 2/4:

am:

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

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

*135, 155, 155. 

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

*115

C. Squat Snatch: 10-15 singles, rest 90-120 sec

notes-build up, continue as long as reps quality. If quality drops off, stop & move on

*115, 115, 125, 125, 135, 135, 135, 135, 135,  140, 140, 145, 150, 150, 155. 

*still conservative on weight but feeling WAY BETTER and made massive improvements thanks to your suggestions on full squat snatch from the floor. Would give all 15 singles an A* on technique. Would feel comfortable building even higher next time. 

D1. C2B Pullups (BF if possible): 5 x 12 reps for time; rest 1 min

D2. KB Swings @70lbs: 5 x 15 unbroken, rest 2 min

(you'll do 12 C2B as fast as you can, rest 1 min, then 15 KBS, rest 2 min, then repeat that for 5 total sets)

10+ min c/d

pm:

Bike 30-60 min @HR<130

*did not get a chance to do. 

Thu 2/5:

rest

Fri 2/6:

2 rounds:

Reverse Wrist Pushups x 10

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

+

5-7 min HS Walk practice 

2 rounds at warmup pace:

Run 1200m (400m x 3)

Row 1000m

3 min all out:

15 Wallballs

30 DUs

*3 full rounds + 15 wall balls

--3 min recovery--

5 min all out:

15 strokes on Rower

10 Burpees

*4 full rounds + 15 strokes on rower

--3 min recovery--

7 min all out:

15 Box Jumps 24"

200m Run

*4 full rounds + 15 Box Jumps + 100M run

*Gave this a true max effort but after flight to the east coast and being 3 hours ahead body clock and engine was a bit off. Did this workout at 10AM EST/7AM PST which is not my usual time and body clock wasn't at peak. Did go 100% for what I had in me today but would have had maybe 10-15% better numbers had I done on a normal day with no major travel affecting my performance. Still feel good about what I put down all things considered. 

15 min c/d

Sat 2/7:

A1. Deadlift: 3 x 1 rep; rest 2-3 min

*455

A2. Bench Press: 3 x 1 rep, rest 2-3 min

*265

+

AMRAP in 8 min: (stay safe)

3 Deadlifts @315/185lbs

3 T2B

6 Deadlifts @315/185lbs

6 T2B

9 Deadlifts @315/185lbs

9 T2B

etc…

*made it through all 15's of both deadlifts and T2B's. Body and brain still a bit off from travel but definitely went after this. Felt great on movements and technique and was pretty dialed on pace. Did unbroken blocks of 3 reps on all deadlifts. And went unbroken on all T2B until the last set of 15's. These were probably my best and most fluid and most T2B to date. 

10-15 min c/d

Sun 2/8:

rest