Week 3 of 3

Monday - Snatch intense + Clean and Jerk Battery + Row LP2

A. Squat Snatch, 1 rep per min for 6 minutes - start @ 165lb, add 10lbs per min

done

B. Clean and Jerk, 1 rep per min for 6 minutes - start @ 205lb, add 10lbs per min

done

C. Burpees wearing a 20lb vest to 6" OH, 10 reps as fast as possible x 5 sets, 1 min b/t sets

felt SI pain during first set...reason for skipping CF NE competition on Saturday 

D. Row Sprint 500m @ 97% x 1 set

1:23.6

Tuesday - MAP Sets (wt's/gym/cyc) - high effort

3 sets @ 90%:

Muscle-up Cluster, 5.4.3 - i assumed this meant 5 in a row, 4, then 3 min a row each round before the Airdyne

Airdyne 50 cals

3:57- 3:56- 3:52

3 min b/t sets

+

5 min extra rest - I was not ready for this next wod, didn't have a bar ready, had not warmed up pistols, I ended up taking 15 total minutes b/w...my bad

+

3 sets @ 90%:

5 Power Snatch @ 165lb

10 Pistols

15 Toes to Bar

1 min b/t sets 

2:17- 2:34 - 2:15 - all power snatch touch and go b/c I felt like it...best day of pistols in my life

Wednesday - MAP Scenario's

Free HSPU tech -starting to make progress

+

3 rounds @ 90%:

15 Burpees

75 DU's

4:54

+ 

3 min rest

+

3 rounds @ 90%:

20 Wall Balls - 20#

15 Box jump Overs - 24" - land on top each rep

4:57

+

3 min rest

+

3 rounds @ 90%:

Row 250m

1 Rope Climb to 15 ft

3:47

+

3 min rest

+

3 rounds @ 90%:

15 Chin-ups

15 OHS @ 65lb

2:40ish...forgot to write down immediately 

Thursday - off

Friday - Clean and Jerk intense + Snatch Battery + AD LP1

A. Clean and Jerk, build to a max (if possible)

275 - missed 285 clean twice...wasn't feeling quite right

B. 30 Power Snatch @ 175lbs for time

5:20 w/ one miss

C. 100 cals on Airdyne @ full effort - enter the pain cave

got 50 something cal into this effort and the bike computer went bad...very upset, rested and started again on a good bike...4:14 

extra wod: we have a gym wide paleo challenge and the benchmark workout was done this week so I wanted to participate...waited about 45 min after the bike to do this

D. 1 round for time

750m row

50 box jumps 24"

25 burpees to a 10lbs plate jump

5:09 

Saturday 

AM - LEnd2

21,15,9 @ 97%:

Thrusters @ 95lb

Chin-ups

went all out...had an audience, 2:27

+

10 min rest

+

21,15,9 @ 97%:

Thrusters @ 95lbs

Chin-ups

3:49

PM - MAP Single - low %'s

Row 5k for time 18:09

goal was a sub 1:50 - 500m pace, got it

 Notes: I might be going through heavy squat withdrawal.  Feeling good. Ready for keep pushing hard, bring it on.