Week 5

Monday - Clean and Jerk intense + Front Squat intense + Squat/Pull Battery

A. Clean and Jerk, 1RM

275

B. Front Squat @ 20X1, 1RM

335, tried 345 but got dizzy on the way up

C. 30 Squat Cleans for time @ 225lb - ensure proper depth in squat (best time yet is just under 5 minutes, under 6 min is good)

6:42, quads were shot

D. 7-->1 unbroken Muscle-ups for time

4:11

This way my 4th day in a row b/c I didn't rest on Sunday...should have

Tuesday - LP2 + LEnd1

5 sets ALL OUT:

7 Power Clean and Push Press @ 135lb

10 Burpees

Rest 7 x work time

*Increase Clean and Jerks by 1 rep each set

*Increase Burpees by 2 reps each set

:39-:47-:58-:1:11-1:20

Wednesday - MAP Scenario's Didn't have a good reading day, messed up two wods here

100 Box Jumps - 24" - step down every rep (goal is under 5 min)

+ 2:37, jumped down every rep, didn't read closely

5 min rest

+

For time @ 85-90%:

Hang Squat Snatch @ 95lb - 9,7,5,3,1

DU's - 90,70,50,30,10

+5:57

5 min

+

21,15,9 @ 85-90%:

Wall Balls - 20# to 11ft

Wall Facing Burpees - jump to touch 6" over max reach with both hands on wall

+5:57 again

5 min

+

5 rounds @ 85-90%:

10 Ring Dips

Row 150m

*Under 5 min

5:09 with an extra set of ring dips after the final row...again another mess up but 5 rds under 5min for sure

Thursday - off

Friday - Snatch intense + Snatch tech + Bend/Push Battery

A. Squat Snatch, build to a 225lb for single

goal was to get 225 on my first attempt, got it on my 6th

B. Above Knee Squat Snatch. Snatch Balance, 2.2 x 4 sets, 3 min - no more than 185lbs

185 for all sets, did one Above Knee Squat Snatch directly into a snatch balance, got all sets at 185 with zero misses

C. 10 rounds for time:

2 Power Clean @ 225lb

2 Kipping HSPU to 10" depth

5:26

Saturday 

AM - LEnd tester 

For time:

21 Thrusters @ 115lb

Row 300m

21 Burpees to 6" OH

*Goal is sub 2:30 min

2:52, felt heavy during warmup, bad dinner and bad breakfast kills me when I have to go this fast, still don't know if I could have gotten under 2:30 under perfect conditions 

PM - Aerobic tester

For time:

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

*Goal is sub 9 min

8:10...did the last 5 rds faster than the first, should have started this wod faster, could have gotten under 8 min 

Sunday - off for real this time   

Notes:   

Not resting last Sunday left me deep in the hole come Tuesday and Wednesday but I make it.  Looking forward to starting next week rested.