Week 4
Monday - off
Tuesday - Jumping + OH intense + Front Squat technical + Upper CP capacity
A. Freeze Box Jump, build to a max rep 44.5"
B. Push Press @ 11X1, 2-2-2-2-2, 4-5 min 230x2 for all sets except final set, got only one
C. Front Squat @ 31X1, 3 reps @ 80% RM x 5 sets, 3 min 258x5
D. 5 rounds for time:
5 Bench Press @ 205lb
5 Muscle-ups
10:45
Wednesday - Snatch tech + C&J tech + Row LP1 + LP2 (wts/gym)
Squat Snatch, 2 reps x 6 sets, 2 min - 3 sets @ 60% Snatch RM, 3 sets @ 70% Snatch RM
+ 130 and then 150, felt fine
Low Hang Power Clean, 2 x 6 sets, 2 min - 3 sets @ 60% Clean RM, 3 sets @ 70% Clean RM 160-190, felt fine
+
5 x Row Sprint 40 sec just below ALL OUT @ damper 7, 4 min b.t efforts
+ 244 - 240 - 241 - 240 - 236m
5 sets @ 95-97% effort:
15 Thrusters @ 105lb
10 C2B Chin-ups
5 Burpees
Rest 6 x work time
1:07 - 1:05 - 1:05 - 1:01 - 1:03
Thursday - MAP low %'s
10 minutes of work @ 75% effort:
Run 200m
10 Right Arm KB Snatch @ 16kg
10 Left Arm KB Snatch @ 16kg 7rds + 7 Snatch
--5 min recovery
10 minutes of work @ 75% effort:
Row 300m
10 Hand Release Push-ups 5 rds + 210 m
--5 min recovery
10 minutes of work @ 75% effort:
Run 200m
5 Toes to Bar
10 Walking Lunges 7 rds + 160 m run
--5 min recovery
10 minutes of work @ 75%
Row 300m
10 Push-ups 6 rds
Friday - off
Saturday
AM - Jumping + Snatch intense + Snatch Pulls + OH moderate + Upper CP capacity
A. Walk-in Box Jump, build to a max rep - any difference in height from Tuesday?
43.5", one inch less than Tuesday
B. Power Snatch Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets
205.5lbs - 1good, 2 miss - 2 good, 1 miss - 1 good, 2 miss, all misses were very close
C. Snatch Pull @ 110% RM, 3 reps x 4 sets, 3 min
236.5lbs
D. OHS @ 33X1, 1 rep @ Snatch 1RM x 5 sets, 2 min
215, got them all, was honest with my 33X1
E. 1 tough HSPU to depth every 20 sec for 15 minutes
10" depth but head came to a 3" airex pad, kipped all of them, perfect depth, was close to missing reps by the end
PM - MAP singles
30 x 30 sec Row @ 50% effort/30 sec Row @ 80% effort
+ really really not fun but I made it, it was hard to maintain 50% on the rest intervals but I forced myself to maintain 80% on the working.
10 minutes of pec/lat stretching
Sunday This Day started with 5 hours are very intense logging, basically strongman work that left me completely destroyed physically, I rested 4 hours and then tried this workout at 8pm, I did not make it though, felt like I was going to break down so I gave up
AM - MAP high %'s
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
5 Clean and Jerk @ 95lb
Run 50m 5rds + 4 C & J
--3 min recovery
3 minutes of work @ 90%:
5 Burpees
25 Double Unders 4 rds
--3 min recovery
3 minutes of work @ 90%:
10 Thrusters @ 45lb
10 Box Jumps - 20" 4rds + 1 Box Jump, this is where I started to fall part, the 45# bar felt like 95 and I was tightening up in the lower body, didn't have enough time to warm up before this wod, it was getting dark out and I rushed the warm up, no foam rolling or movement prep and I felt it
--3 min recovery
3 minutes of work @ 90%:
5 DL @ 185lb
5 Bar Facing Burpees I forgot what I ended up with here, this is where I gave up, the 185 felt like 235 and I gave up here
--3 min recovery
3 minutes of work @ 90%:
Run
--15 min recovery
3 minutes of work @ 90% aerobic effort (i.e. high effort, but sustainable):
5 Clean and Jerk @ 95lb
Run 50m
--3 min recovery
3 minutes of work @ 90%:
5 Burpees
25 Double Unders
--3 min recovery
3 minutes of work @ 90%:
10 Thrusters @ 45lb
10 Box Jumps - 20"
--3 min recovery
3 minutes of work @ 90%:
5 DL @ 185lb
5 Bar Facing Burpees
--3 min recovery
3 minutes of work @ 90%:
Run
PM - Run 30 minutes @ 50% effort (stop as needed to stretch/move) Didn't happen.
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