THURSDAY 2/27

14.1
30 DU'S
15 POWER SNATCHES - 75LBS.

7 ROUNDS + 7 DU'S (322) @ 80%

WEDNESDAY 2/26

Wed 2/26:

BIKE 10 min @Z1

+

 BIKE 30 sec @90%/30 sec @50% x 12

--5 min recovery--

3 rounds for time:

50 DUs

20 Box Jumps 24"

15 HR Pushups

TIME: 6:32

TUESDAY 2/25

rack work (no pain, low volume)

2X:

Wall reaches x 8

DB Pullover Dead Bug - 2 x 6 - ensure low back stays down & ribs don't move

A. Jerk Dip Squats: 2 x 5 reps; rest 90 sec notes-from rack, ribs down 265, 265 

B. Tall Cleans: 3 x 3; rest as needed.

notes-shrug & drop fast  -45-75lbs max on these 

C. Thrusters @95lbs: 3 x 5 reps; rest 1 min notes-focus on breathing & relaxation on these 

D. Front Squat: 3 x 3,2,1; rest 3 min 225, 245, 275 

E. Back Squat: 1 x 15 @20X0 (~60%1RM) 225

MONDAY 2/24

Row 10 min @50%

5 min dynamic mobility work

Row 10 min @70%

5 min dynamic mobility work

Row 15 sec hard/rest 2 min x 3

5 min light mobility

+

Row 2000m time trial. (try to hold training pace and above - sprint hard at end)

TIME: 6:59 (maintained roughly a 1:45 pace throughout. Pushed hard at the end. If this wasn't a 100% effort it was pretty damn close).

+

10-15 min Jog/AD easy pace to flush

SATURDAY 2/22

100 DU'S
40 HR PU'S
30 C2B'S
50 DU'S
30 HR PU'S
20 C2B'S
25 DU'S
20 HR PU'S
10 C2B'S

WAS AROUND 12:30/13:00 ISH BEFORE MY HAND RIPPED WITH 3 REPS TO GO. WAS FEELING GREAT ON THIS ONE THOUGH.

FRIDAY 2/21

Fri 2/21:

Wall reaches - 2 x 8

A. Jerk Dip Squats: 3 x 5 reps; rest 90 sec notes-from rack, ribs down 225, 225, 245

B. Tall Cleans: 4 x 3; rest as needed. notes-shrug & drop fast  - 75lbs

C. Hang Squat Cleans: 5 x 3,3,2,2,2; rest 3 min 135, 155, 155, 175, 185 

*really felt like I have started getting under these and into a better rack position much more efficiently today.

D. Thrusters @75lbs: 4 x 5 reps; rest 1 min notes-focus on breathing & relaxation on these

+

AMRAP in 7 min:

Box Jumps 24"

142 reps

*felt great on this. Consistent pace throughout. No breaks. Completely unbroken. Def had gas left in the tank. Could go at a faster pace and maybe get another 20 reps in.

--4 min recovery--

AMRAP in 4 min:

20 unbroken DUs

10 sets all unbroken didn't trip up once. 

WEDNESDAY 2/19

30 MU's for time. 18"'s apart. Full arm extension at bottom.

TIME: 11:00 at 80%