Sept 15th- 21th

Tuesday

A. Snatch, build to a heavy single- 245#, attempted 255 and just missed it foward

B. Snatch ladder for time- had some issues with this workout. was unable to hit 225 on all 3 sets, i completed the 135 and 185 in under 1 min for all 3 sets, just kept missing 225 foward

135 x 5

185 x 3 

225 x 2 

Rest 3 min  x 3 sets 

+

1 min airdyne all out - 34 cals, 32 cals, 33 cals

rest 8-10 min x 3 sets  

* 8/10..had a good night sleep 7+ hours, spent a good part of last night rolling out and working on mobility

Wednesday

Build to a heavy single DL- 405

+

For Time- 12.26

2k row- got off at 7:50

30 toes to bar- 3 sets 0f 10 with short rest

30 Deadlift @ 275#- 3 sets of 5, 3 sets of 3, 3 sets of 2, ( quads were burning out, was driving through my toes

Thursday

OFF

Friday

A. Front Squat, Heavy single in 5 sets - 335- jumps were  225, 255, 285, 315, 335

B. Squat Clean Thruster, heavy single in 5 sets -265- my jumps were  185,225,245,255,265

+

3-6-9

Thruster 135

C2B pull up 

Rest 5 min x 3 sets - 1:28 (ub), 1:32 (ub) , 2:00 ( broke up the set of 9 thrusters in 2 sets)

Saturday

Practice Turkish get ups , plan out jumps for competition

+

Upside down Karen, plan out sets for the wall ball and stick to them- 10:03
sets were - 21-16-13
                  19-17-14
                  19-10-11-10- going for sub 10 on game day, this time around felt alot better

Sunday

Row 500m @ 97%

Rest 10 min x 3 sets 

Sept 8th- 14th

monday
off 
z1

Tuesday

Practice Barbell TGU, just practice not a max- played around with 95lb, hit 110 and was pretty easy since my max is 115

+

Snatch, Build to a heavy single- 245 but fell to my knee and then stood it up

+

Speed snatch event, 6 min Cap- got 7 snatches in the 6 min cap, failing only 2 reps, however its a 5 min cap and i completed 5 in the time cap

+

Row 500m @ 1:45 , rest 2 min x 5 sets- held the 1:45 for 4 sets, fell off on the last one,

Wednesday

Grace- 2:14

30 clean and jerks for time @ 135#

+

Rest 10 min 

+

Isabel - 3:54

30 Snatches @ 135# for time - 

+

20 min easy: completed 

50 ft bear crawl

25 double unders

50 ft walking lunges

25 double unders

Thursday

OFF

Friday 

A. Front Squat, build to a heavy single, not a max- 335

B. Squat Clean Thruster, Start @ 185, add 5#/ minute until failure 255, got 260 after the min

+

3-6-9-12…

Thruster 135#- 13 thrusters, quads were really fatigued, feel i can def get back on the bar

C2b Pull up

6 min Cap

Saturday

1 min rowing for cals- 20, 16, 16, 16, 13

1 min toes to bar- 25, 20, 20, 20, 17

1 min of wall balls- 22, 20, 20, 20, 20

1 min of handstand walks- 50ft UB for all sets

1 min rest x 5 sets

Sunday

Row 250m all out, rest 4-5 min x 5 sets- .45, .44.9, .44.4, .43.8, .43.3 

+

20 min flow work

run

Bike

Light gymnastics

Tuesday

A.Snatch AFAP

135x7 reps, 185x5reps, 225x 1 rep- 3:18

B. 5 tng deadlift @ 275 x 5 sets, rest as needed- completed, easy

+

For Time:- 9:13 * didnt kill the row, got off under 8 min, and did the T2B in 3 sets, only bc my hands were so sweated i was slipping off the bar

Row 2k

30 toes to bar 

Wednesday 

3 sets ALL OUT efforts:- 1:34, 1:58, 2:56- last set of C2B were in sets of 2, grip was gone

10 tng squat clean @ 135#

15 burpees over the bar 

20 C2b Pull ups 

rest 8-10 min btwn 

+

20 minute easy: did 30 mins and 6 rounds, felt really good, pistols were slow but 

25 ft Handstand walk

20 cal AD

10 R leg pistols

10 L leg pistols

:60 front plank 

Thursday 

Off

Z1

Friday

A. Power Clean. Jerk, build to a heavy single- 290( went for 300, squated with ease and just missed the jerk)

B. 1 squat clean OTM for 10 min @ 245- complete

+

15 Min EMOM- 

1st Min: 5 thruster @ 175- got tough

2nd minute: 5 bar muscle up- walk in the park

3rd minute: 3 power snatch @ 175- singles

Saturday

3 rounds for time: 12:15- HS got tough, i can put the wallballs aittle more

50 wall ball

50ft handstand walk

Sunday

Row 250m all out, rest 4-5 min x 5 sets - 42.8sec @ 1:24p , 43.2@ 1:25,  43.5 @ 1:25,  46.8 @ 1:27( head phones got tangled in the rower and slowed me down0,  43.4 @ 1:25

+

20 minute run @ easy pace 
* over all i felt very good this week, getting a good night sleep still and recovering well. 

Monday 

Off

Tuesday

A. Snatch 1 rep Every minute  , start @ 135, add 5#/ lift , go until failure - 230#( got 235 OH but lost it forward 3x) 

B. 10 power clean and  push jerk for time, rest 90 seconds x 3 sets @ 135#- :24,:27(bar slipped out my fingers) , :24

+

7>1 UNBROKEN- 8:01

Muscle up

Strict HSPU

Toes to bar

Wednesday

:30 Overhead Squat :115#- 12,13,13

:30 Burpee over bar - 13,15,14

:30 row -115, 112,114 meters

rest 8-10 min x 3 sets, ALL OUT EFFORTS 

+

20 min easy pace: 5 rounds

250m row 

200m run 

100ft bear crawl OFF

Thursday

OFF

Friday

A. Hang Squat Clean, build to a 3RM, only 1 fail - 275

B. 3 tng squat Clean OTM for 10 min @ 185 - no misses

+

12 min EMOM:- complete 

E: 5 Thruster @ 135

O: 5 Muscle up

Saturday

10 min AMRAP- 4 rounds 

10 Deadlift @ 135#

15 Wall ball 20# to 11Ft 

20 Box jump over 24”, no rebound 

rest 5 min 

10 min AMRAP- 4 rounds + 10reps + run 

10 Dumbell snatch 65#

200m run 

40 double unders  

Sunday

Row :20 ALL OUT, rest 2-3 min x 5 sets - 115m @ 1:25p, 115m @ 1:25, 117m @ 1:24p, 116m @ 1:24m , 118m @ 1:23p

+

Row :30 ALL OUT

Rest 3-4 min x 3 sets - 175m @ 1:24p, 177m @ 1:24p, 180m @ 1:23p

+

20 min run @ easy pace 

* over all i think this was a good week. Compared to the last few. Been sticking to a strict schedule. Makeing sure that I'm getting enough sleep. Recovering snd eat right again. However the next up coming weeks my work hours will change to a later start so that's a huge plus.