Monday - Snatch intense + Jerk intense + Vertical CP
A. Squat Snatch Cluster, 1.1.1 @ moderate load x 5 sets, 2 min
155 - all good
155 - all good
B. Split Jerk, 3 moderate reps x 5 sets, 2 min
95 - elbow felt decent
95 - elbow felt decent
C1. Press @ 20X0, 5-7 reps x 5 sets, 2 min
155 - 7-6-6, 145-7-7
155 - 7-6-6, 145-7-7
C2. Weighted Ring Rows @ 30X0, 4-6 reps x 5 sets, 2 min
40lbs Vest w/ feet elevated 6-6-6-6-6
40lbs Vest w/ feet elevated 6-6-6-6-6
Tuesday - Snatch Pull + BSq + DL mod + SL Stamina
A. Snatch Pull Cluster, 1.1 @ 105kg x 5 sets, 2 min
235lbs done, felt good
235lbs done, felt good
B. Back Squat @ 30X1, 4-5 reps x 4 sets, 4 min
345 -5-5-5-5
345 -5-5-5-5
C. Deadlift @ 33X1, 4 reps x 4 sets, 4 min - use straps
425 -4, 435 -4, 425 -4, 415 -4
425 -4, 435 -4, 425 -4, 415 -4
D. DB Split Squats @ 20X0, 12-15/leg x 4 sets, 1 min b/t legs
60lbs DBs and 40lbs Vest - 15 each leg for all sets
-I am really enjoying this SL Stamina.
60lbs DBs and 40lbs Vest - 15 each leg for all sets
-I am really enjoying this SL Stamina.
Wednesday - MAP Single Modal - Low %'s
10 sets:
120 sec Airdyne @ 75% The goal was 275+ watts here and 100+ watts for 50%
60 sec Airdyne @ 50%
Hit 275+ for every 75% but half way through my 50% dropped below 100 watts, however, I beat my previous best Cal count for 30 min. I got 470, previous best 264. All on new model AirDyne...older models read Cals. about 20% faster than newest model.
Hit 275+ for every 75% but half way through my 50% dropped below 100 watts, however, I beat my previous best Cal count for 30 min. I got 470, previous best 264. All on new model AirDyne...older models read Cals. about 20% faster than newest model.
Friday - Clean intense + FSq mod + 3rd Pull Snatch + Upper Stamina
A. Front Squat @ 20X1, 4 reps @ 75% RM x 5 sets, 3 min
270 - axe murdered these
270 - axe murdered these
B. Squat Clean @ 225lb, 2 touch n go reps per min for 10 mins
done, not a problem at all
done, not a problem at all
C. High Hang Squat Snatch, 3 moderate reps x 5 sets, 2 min
155 - unbroken - felt good, started from a dead stop at the high hang
155 - unbroken - felt good, started from a dead stop at the high hang
D. 11 HSPU per min for 5 minutes almost got them all this time
min 1 - good, min 2 - good, min 3 - good, min 4 I went over by 5 seconds, min 5 I went over by 55 seconds
min 1 - good, min 2 - good, min 3 - good, min 4 I went over by 5 seconds, min 5 I went over by 55 seconds
E. One Arm KB Rows @ 20X0, 5/arm @ 32kg per min for 10 mins
I was ripping these suckers out, I love doing Rows...before starting CrossFit I had done these at least once a week since I was 15 years old
I was ripping these suckers out, I love doing Rows...before starting CrossFit I had done these at least once a week since I was 15 years old
F. 10 Ring Dips per min for 5 mins I went strict for all of these
min 1 - unbroken
min 2 - unbroken
min 3 - 7-3
min 4 - 3's and 2's
min 5 - all singles but done inside of one minute
min 1 - unbroken
min 2 - unbroken
min 3 - 7-3
min 4 - 3's and 2's
min 5 - all singles but done inside of one minute
Saturday - MAP Single Modal - Low %'s
5 sets @ 75% - I definitely went faster than 75%...I just couldn't bring myself to work slower, too hungry
750m Row
75 DU
25 Unanchored Sit-ups
25 Back Extensions
3 min rest
4:45- 5:41- 5:26- 5:38- 5:50
4:45- 5:41- 5:26- 5:38- 5:50
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