sept 9th- 15th

Monday

AM

30 min z1 run continuous

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 215(10), 225(10), 235(8), 245(8), 255(6)

B1. Power Clean 1-2 reps, rest 10 seconds - sets of 2 at 235#

B2. High box jump cluster 1.1.1.1.1, rest 3 min x 5 sets- all sets at 44" box jump

C. Overhead Squat 3 x 5, rest 3- 185,195,205,215,225

5/10- felt that i could have def had more weight for the power cleans but my back was kind of destroyed, and do to that it made it impossible for OHS. so i passed on then for the day and will make it up went everything heals 

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3- 155(10),170(10), 185(8),190(8), 200(6) 

B1.20 ring dips for time, rest 60 -20sec ( unbroken),30sec (broke in 3 sets),50sec (broke in 5 sets),55sec (broke in sets of 5),

B2.20 toes to bar for time, rest 60 x 3 sets 27sec (unbroken),40 sec (broke in 3 sets), 44 sec ( broke in 3 sets), 46 sec (broke in 4 sets),

PM

50m prowler push @100% (heavy-ish load)- weight 120lb- i tried to find a weight that id be able to be maintain the whole time. the firs 4 sets were completed in 26sec, 27sec,27sec, and 28sec. as much as i enjoyed that 6 min rest between sets 4 and 5, it made it alot more difficult to pick up where i left off. last 4 sets were completed in 30sec, 35sec, 51sec, and 36 sec. i really had to grind out those last 4 pushes. 

rest 3 min

x8

(rest 6 min bw sets 4/5)

* Lighter load then last week, these should be faster

8/10- felt alot be today, back is still alittle tight but a hell of alot better. only issues with today is on the ring dips and T2B. i thing that i could of strung alot more together but my grip was failing 

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3- 225(10),235(10), 245(8), 255(8),270(6)

B. Hang squat clean 2-3 reps x 5 sets, rest 3- 225(2),235(2),245(2),255(2),265(f)

C. Snatch Pulls 2,2,2,1,1,1 rest 2-215(2),225(2), 235(1,1,1)

+

20 min z1 airdyne

9/10- feeling alot better then i have the other day and even last week. back is doing better as well, so i made up the OHS that i passed on monday.

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3-  155(10), 165(10), !75(8), 185(8),195(5)

B. Split Jerk 2,2,2,1,1,1 rest 3- 235(2), 245(2), 255(2), 265(1),275(1), 285(1)pr, 295 
C. Cuban Press 10-12 reps x 4 sets rest 2-sets of 12 with 15lb DB

airdyne

1 min Airdyne @ 85%

1 min airdyne @ 50%

x 10 sets 

Saturday

MAP sets

12 min amrap @85%-8 rounds +200 m+ 3 K2E

Run 200m

7 knees to elbow

10 alt'ing russian step ups 24"

rest 5 min

12 min amrap @85%- 7 rounds + 90meters

Row 250m

40 unbroken double unders

rest 5 min

12 min amrap @85%- 8 rounds +27 meter

row 250m

7 burpees

+ tester
3 rounds for time-12:54
20 DB snatches 70#
40 wall balls

Sunday

OFF