Monday
A. Back squat @ 20X1, 7,5,3,7,5,3 rest 3 min - 255, 275, 305, 275,305, 335
* second wave heavier than first
B. Power Clean 3,2,1,3,2,1 rest 3 min - 225, 245, 265, 245, 265, 275
C. Barbell reverse lunge ( not alternating) 10-12 reps/ leg rest 1 min btwn legs x 4 sets - 185 for sets of 12
Tuesday
10K run @ moderate pace - 1:02:39- wasn't sure what to expect durning this, since Ive never ran this much before. I felt I was doing really well until the last 3/4 of a mile left. Both my leg just locked up. I ran with my camel back cause I knew this might come up and figured it would help prevent. I can def get this time down, between 55-58 mins, just as long as I stay hydrated. I want to hit this again, kind of enjoyed it
Wednesday
A. Hang Snatch , build to a heavy single -235
B. 2 snatch every minute for 10 min @ 185 - failed a total of 5 rep durning this EMOM.
+
Diane - 4:33- this is a PR , but it was far from my best effort. DL were not UB, and my set of 21and 9 HSPU was UB. Just felt extremely beat up after the 10k the day prior. Leg felt heavy, hamstring were very tight, and my upper body just had nothing
21-15-9
deadlift 225#
HSPU
* 2/10-
* 2/10-
Thursday
30-60 min recovery- 30 mins recovery work + some gymnastic play
* spend a lot of time home recovering
Friday
5 min AMRAP- 5 rounds + 1 rep
10 Power snatch 65#
30 double unders
rest 5 min
5 min AMRAP- 6 rounds
10 DL 115#
10 box jumps 24”
rest 5 min
5 min AMRAP- 4 round + 17 reps
10 KBS 32kg
10 burpees
Saturday
A. Split Jerk 3,2,1,3,2,1 rest 3 min - 225, 255, 275, 255, 275, 305( fail it twice dude to the matting but got it on the 3rd)
B1. Weighted Bar dip, @ 30X0, 4-6 reps, rest 2 min -- sets of 6 with- 50,68,68,68
B2. Fat bar pendlay row @ 21X1, 4-6 reps, rest 2 min x 4 sets - sets of 6 with -115,115,115,115
C. Build to a heavy single Turkish get ups- 105
D. TGU @ 90% 5/5 , for quality - 95# - def wasn't quality, just could get stable on my left side
* over all this week was pretty tough. Tuesday 10k def had an impact on a lot and as well as my work schedule. Haveing to wake up at 330am and my eating routine has been throw off ( not Intakeing enought) it def effected me this week. Makeing some changes for the up coming weeks to get myself back on track
* over all this week was pretty tough. Tuesday 10k def had an impact on a lot and as well as my work schedule. Haveing to wake up at 330am and my eating routine has been throw off ( not Intakeing enought) it def effected me this week. Makeing some changes for the up coming weeks to get myself back on track
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