Was sick on Sunday, bad cold, still sick on Monday, still coughing up shit on Saturday. 

Week 4

Monday - Snatch battery + Clean and Jerk battery + Bench/DL mod

A. Squat Snatch, 2 touch n go @ 185lb per min for 10 minutes done, no misses

B. Power Clean and Push Jerk, 2 touch n go @ 215lb per min for 10 minutes done, no misses

C1. CGBP @ 20X1, 2 reps @ 240lb x 6 sets, 1 min done, no misses

C2. DL, 1 rep x 6 sets, 1 min - start @ 375lbs, add 10lbs total per set done, no misses

Tuesday - IGT (MU's + Chin-up + Push)

3 sets:

AMRAP Muscle-ups wearing a 20lb vest

2 min Box Jumps - 30" - step down

2 min rest

2 muscle ups/33 box jumps, 4 muscle ups, 34, 5 muscle ups, 34 - just had to get the hand of the movement with the weight.

+

5 min rest - i assume this is 5 min total b/w and not 7?

+

2 sets:

35 C2B Chin-ups

2 min Airdyne @ 80%

2 min rest

35 w/ 1 break/ 32 cal - 35 w/ 2 break/31 cal - 35 w/ many breaks/30 cal 

+

5 min rest

+

4 rounds for time:

Row 500m

25 Push-ups

*Goal is sub 10 min - 12:55 - don't know if it was just a function of sickness or lack of training drive but sub 10 was not close to possible today, ideal conditions it still seems far away.

Wednesday - MAP (10/10) - snatch in 1st, clean in 2nd, jerk in 3rd

10 min @ 90%:

15 Hang Squat Snatch @ 65lbs - accidentally did squat snatch instead of hand squat

100 Double Unders

3 rds + 63 D. Unders 

--10 min rest

10 min @ 90%:

5 Power Clean @ 115lb

10 Hand Release Burpees - no jump @ top

15 cals AD

5 + 5 power cleans 

--10 min rest

10 min @ 90%:

15 Shoulder to Overhead @ 95lbs

15 GH Sit-ups

15 Air Squats

lost track here, went hard, I do believe I got 7 rds + 15 Overhead 

Thursday - off

Friday - Snatch tech + Snatch intense + Clean tech + Clean and Jerk intense + Front Squat mod + 2-3 min LEnd test

A. Squat Snatch, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets

I couldn't snatch to save my life, missed 220 6 times, 

B. C&J, build to 90% RM - then perform 3 singles @ that load, rest 3 min b/t sets

255 - no problems 

C. Front Squat @ 20X1, 3 reps @ 80% RM per min for 5 minutes

285 - hard but got it all 

D. For time:

10 Power Snatch @ 135lb

0.5 mile Airdyne

10 Power Snatch @ 135lb

*Sub 2:15 min  2:24 - good effort, very very close to my best possible time

*Snatches need to be unbroken

Saturday 

AM - "Chipper" MAP

AMRAP in 15 min:

50 OHS @ 95lbs

50 Lateral barbell burpees - 2 foot jump/landing

50 Front Squats @ 95lbs

50 Lateral barbell burpees

50 Back Squats @ 95lbs

50 Lateral Barbell Burpees

*Goal is to complete 1 round (or get close)

*Best score yet is 23 burpees into the back squats for males

11 burpees after the back squats 

PM - MAP AD or Row - low %'s

3 sets:

2 min AD @ 50% - about 120 watts

2 min AD @ 75% - about 210 watts

2 min AD @ 50% 120

2 min AD @ 90% 315 to 350 watts 

 

notes: feeling good, definitely feel like front squats are my issue - strength and stamina.  Frustrated to be sick but happy to be back and without missing any workouts.  Ready to go hard