Tuesday- UB ME + UB Density + Mixed MAP

A1. Incline Bench Press, 6 sets to build to 2RM **2 x 45# plates under end of bench if you don’t have an incline bench 

145

2rm

A2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec https://youtu.be/8SWOa_jkHSM

10 min AMRAP

7 CTB Pull Ups

2 Ring Dips

5 Ring Push Ups

+

7 rounds 3 reps tried kipping ctb, still struggle to get chest to touch

3 sets @ consistent effort, mix and match order each set

Row 500m

18 Wallball, 20#

15 KB Swings, 70#

12 Box Jump Overs, 24”

Rest 3 min b/w setswf

Friday- Snatch Tech + Snatch CP + Pause FSQ + Core stability

A. 3-Position Snatch, 1/90 sec for 7 sets (high hang, mid thigh, floor), building *no failed reps

45, 65,75,85,95,95,105

B. Heaving Snatch Balance + 3 Overhead Squats, build to a tough complex in 12 min

105, 125, 135,145, ended with 155

C. Front Squat @ 14X1, build to 4RM then drop 10% for 2 sets of 4

205 dropped it to the 10% 185 2 sets of 4

D1. Front Rack Yoke or Barbell Carry- 4 x 100’ w/ 65% 1RM FSQ, rest as needed

205

D2. Farmer’s Carry, 4 x 100’ heavy, rest as needed

100 pound db each hand. 

Wednesday 

A. Snatch Balance- build to 1RM- focus on speed under it.  When it slows down, stop.

155

B. Snatch, build to 1RM **video from 45 degree angle

The video shows attempt 155, twice then down at 145 was the final attempt

C. Snatch Pull @ 100% of above, 3 x 3 reps, rest 2 min

145

D. Overhead Squat- build to 1RM

+ could only get 155 today 

Row 10 sec MAX EFFORT, rest 2 min x 3 **record high pace/500m reached

+ 1:21,1:22,1:20

Row 2k for time:

**record max HR, avg HR, avg pace/500m, time 

Don't have a heart rate monitor yet. 

7:14, adv between 1:48-1:55

All the snatches felt really off today I don't know if technique is that far off or what?

Tuesday

A1. CG Bench Press, build to 1RM

205

A2. Weighted Strict Pull-Ups @ 21X1, build to 1RM 

1@30 pounds 

B. 50 Strict HSPU’s for time:

After 5 minutes of trying  I couldn't  get 1 repetition. 

C. 50 Strict Pull Ups for time:

9:24

Monday

A. Front Squat, build to 1RM

275

B. Front Rack RFE Split Squat- build to 5RM each leg

R 205 L 205

C. 3 min AMRAP Toes to Bar

+

I believe it was 60, I could hear my alarm for a few seconds over the boxes music

For time:

Row 250m

15 KB Swings, 53#

25 Burpees

15 KB Swings, 53#

Row 250m

4:49

Saturday

A1. Behind the Neck Press (normal narrow press grip), build to 1RM

115! It was starting to look shaky but I got that bad boy up. 

A2. Ice Cream Makers as Slow as Possible, 5 x 3-5 reps, rest 90 sec **pretty good last week, continue keeping core tight and try to pull higher in pull up position  -https://www.youtube.com/watch?v=JmvqzvcY2Hs

+

10 rounds for time:

Row 500m

15 Burpees

32:46

W5

Friday

A. Back Squat- build to 1RM

320

B. Back Squat @ 85%- 1 x max reps

275, 10 reps 

C. Squat Clean, build to 1RM

205 

D. Squat Clean @ 75% 1RM- 30 reps for time 

4:25 

Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  

75,75,85

B. Snatch Balance- build to 1RM- focus on speed under it.  When it slows down, stop.

145

C. Snatch Grip Deadlift @ 41X1, 5 x 2 reps, rest 2 min

235,235,245,255,265 

D1. Front Rack RFE Split Squat @ 3010, 4 x 5/leg, rest 60 sec b/w legs **note change in tempo

155

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video **use band assistance if needed

2 x Row 25 sec MAX EFFORT, rest 2 min b/w sets

+ 1:23, 1:22

3 sets

Row 500m @ -2 sec pace from last week

Rest 60 sec 1:50

Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 2, rest 60 sec  @ 175# across all 5 sets

Whew these were tough 

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 3, rest 90 sec **add weight if possible 

4 rounds with 10 pounds 

B1. Bar Dips @ 15X1, 4 x 4-5 reps, rest 60 sec **5 sec pause in the bottom

I don't know why I'm struggling so bad with these. Still using box assistance for all sets 

B2. Pendlay Row @ 20X2, 4 x 6-8, rest 60 sec **2 sec pause at top, 2 sec down 95 pounds all sets 

+

12 min AMRAP

14 GH Sit Ups

7 Single Arm DB Push Pres/arm tough weight 50 pounds 

7 Box Jumps, 40”

I think 3 or 4 rounds I was having a lot of trouble still with those GHD sit ups I don't know what I am doing wrong to cause such a sharp pain in my lower back. 

Monday

A. Back Squat @ 22X1, 5 x 2, rest 2 min **275-295# across all 5 sets

285

B. Front Rack Walking Lunge, build to 50’ max load

185, was smooth until wrist gave out 2 lounges short.

C. Farmer’s Carry, 5 x 50’ unbroken, rest 90 sec **heavy 100lbs 

+

15 min @ Z1 (recovery pace)

Bike 20 Cals

20 V-Ups

20 Back Extensions

20’ HS Walk

2 rounds, I fell a lot in the handstand wall walks 

Saturday

A1. Behind the Neck Press (normal narrow press grip) @ 20X2, 5 x 6 reps, rest 30 sec  **focus on keeping core tight

65,65,75,75,80

A2. Ice Cream Makers as Slow as Possible, 5 x 3-5 reps, rest 90 sec **pretty good last week, continue keeping core tight and try to pull higher in pull up position  -https://www.youtube.com/watch?v=JmvqzvcY2Hs

+

3 sets

Row 1000m @ 2:04/500m

15 Wallball, 20#

Rest 60 sec b/w sets

+

3 sets 

Row 1000m @ 2:04/500m

15 Power Snatch, 55#

Rest 60 sec b/w sets

W4

Friday

A. Back Squat @ 90-97%, 4 x 1 rep, rest 90-120 sec **no failed reps

300, first two felt difficult second two felt smooth 

B. Back Squat @ 75-85%, 4 x 3-4 reps, rest 2 min

265 sets of 4

C. Squat Clean, 1/90 sec for 8 reps, building to tough single

135,145,155,165,175,185, 195, failed 205, did 195, failed the 8th at 195 my legs and back where smoked from squatting I don't know I just could t keep my mid line tight anymore.  

D. Clean Grip Romanian Deadlift w/ straps @ 22X1, 3 x 3 reps, rest 2 min  **to just below knee cap **2 sec 

down, 2 sec pause at bottom position

195, 225, 265 the 265 was ugly I felt like 

E. BB Front Rack Carry, 4 x 100’, rest as needed **heavy

 225 , 255 for the rest 

Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  *perfect last week

65,75,80

B. Snatch Balance- build to 4RM **2 sec pause in catch position **focus on aggressive fast lockout and punch with arms/shoulders.  As you’re lowering down keep core tight and soft knees to receive it.

135

C. Snatch Grip Deadlift @ 41X1, 4 x 3 reps, rest 2 min

225,255,280 last set was rough 

D1. Front Rack RFE Split Squat @ 3030, 4 x 7/leg, rest 60 sec b/w legs

140 all sets

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video **use band assistance if needed

+

3 x Row 22 sec MAX EFFORT, rest 2 min b/w sets

1:22, 1:21,1:22

3 sets

Row 500m @ -2 sec pace from last week

Rest 60 sec

1:52

Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 3, rest 60 sec  @ 165# across all 5 sets

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 5, rest 90 sec **add weight if possible **1 sec chin above bar, 2 sec down, 1 sec at bottom, Xplode Up

Really struggling getting my chest to the bar still this was my last set and this is how it's pretty much consistently been looking like  

B1. Bar Dips @ 15X1, 4 x 6-8 reps, rest 60 sec **5 sec pause in the bottom

Really struggled third set and fell off the bar at rep 4. Set4 did 4 reps then box assistance, box assistance all 6 for all of them held my own weight at the bottom always. 

B2. Pendlay Row @ 20X2, 4 x 8-10, rest 60 sec **2 sec pause at top, 2 sec down

80,80,95,100 

10 min AMRAP

12 V-Ups

6 Single Arm DB Push Pres/arm tough weight ( 40lb)

6 Box Jumps, 40”

4 and 19 

Monday

A. Back Squat @ 22X1, 5 x 3, rest 2 min **265-275# across all 5 sets

275

B. Front Rack Step Ups, 4 x 5/leg, rest 60 sec b/w legs

165

C. Farmer’s Carry, 4 x 100’ unbroken, rest 90 sec

80 

15 min @ Z1 (recovery pace)

Bike 20 Cals

20 sec L-Sit Hang from Bar

15 Back Extensions

2 Wall Walks

4 rounds 

Saturday

A1. Behind the Neck Press (normal narrow press grip) @ 20X2, 5 x 8 reps, rest 30 sec  **focus on keeping core tight

65,75,75,4th dropped at 5 found what is causing that elbow pain from tightness in that rear shoulders like you were saying, then did set 4 again and 5 at 75

A2. Ice Cream Makers as Slow as Possible, 5 x 3-5 reps, rest 90 sec **pretty good last week, continue keeping core tight and try to pull higher in pull up position  -https://www.youtube.com/watch?v=JmvqzvcY2Hs

+

3 sets

Row 1000m @ 2:06/500m

15 Wallball, 20#

Rest 60 sec b/w sets

+

3 sets 

Row 1000m @ 2:06/500m

15 Power Snatch, 55#

Rest 60 sec b/w sets

W2

Friday

A. Back Squat @ 90-92%, 4 x 1 rep, rest 90-120 sec

285

B. Back Squat @ 75-80%, 4 x 4-5 reps, rest 2 min

250

C. Squat Clean Cluster, 5 x 1.1.1, rest 10 sec b/w singles, 2 min b/w sets **this is sets of 3 but not TnG, so you’ll do 1, drop, rest 10 sec, do 1, drop rest 10 sec, do 1 drop rest 2 min x 5

135,155,185,205,210 elbow was not feeling to hot 

D. Clean Grip Romanian Deadlift w/ straps @ 22X1, 3 x 4 reps, rest 2 min  **to just below knee cap **2 sec down, 2 sec pause at bottom position

Lol these didn't help it either ahah

205,245,275

E. Double KB Front Rack Carry, 3 x 150’, rest as needed 

Couldn't go heavier that elbow was tender 53kb

I copied the wrong friday by mistake