W6

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 90% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

#240

B1. Bench Press @ 20X1, 3, 2, 1, 3, 2, 1, rest 60 sec

3@130,2@150,1@170,3@140,2@160,1@180

B2. Wtd Pull Up @ 20X1, 3, 2, 1, 3, 2, 1, rest 90 sec

***second wave of 3, 2, 1 should be heavier than first.  Ex Loads: 3 @ 70%, 2 @ 80%, 1 @ 90%, 3 @ 75%, 2 @ 85%, 1 @ 95%

3@5,2@15,1@25,3@10,2@20,1@30

C1. Single Arm DB Press, 3 x 8 reps, rest 90 sec @ 45#

#50

C2. Single Arm Bent Row, 3 x 8 reps, rest 90 sec @ 65#+

#70

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 200#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

Tried one from sitting on the ground had difficulty getting all the way to the top, and have had difficulty touching the beam to let go and touch top. Don't know if it's mental or strength.

B2. Strict HSPU’s 5 x 1.1.1.1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec **note how HSPU’s go

Again last 2 rounds were a grind failed one rep

C. Front Rack Reverse Lunge off 45 + 25# plate, 5 x 4/leg, rest 60 sec b/w legs **video one set please

+2@165, 2@175, 1@185

10 min @ 70%

Row 250m

30 sec Table Hold

15-25 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

20-30 sec Bottom of Ring Dip Hold

(20 sec pull up hold, could not do false grip)

25 sec bottom dip hold.

3 rounds 10 seconds on table hold.

For some reason it took last weeks and this weeks

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 40X2, 3, 2, 1, 3, 2, 1, rest 30 sec **second set of 3, 2, 1 should be higher than first (ex: 3 @ 70%, 2 @ 80%, 1 @ 90%, 3 @ 75%, 2 @ 85%, 1 @ 95%)

3@135, 2@155, 1@175, 3@145, 2@165, 1@ 185 ( failed three times)

A2. Pendlay Row @ 20X2 w/ supinated grip, 6 x 5, rest 60 sec

+2@ 125 rest @135

Sled Push Heavy, 3 x 15 sec MAX effort, rest 1:45 **stay a little lighter if you need to, keep a steady grinding pace, don’t expect you to be able to sprint with it for 12 sec

+

135,125, 115 decreased each time just could not move it well

32 min EMOM

1st- 15 Wallball, 20#

2nd- 5 Toes to Bar + 30 Double Unders + easy bike

3rd- 7 Burpee Box Jumps + 7 Russian KB Swings, 70#

4th- rest

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat, 5 x 1, rest 30 sec @ 285-305# **note weights of each set

#300

A2. Back Squat @ , 5 x 2-4, rest 2-3 min **255-280 **note weight and reps

#280

B. Squat Snatch, 1/min for 15 min, start @ 70%

105 up to 150

C. Squat Clean, 1/min for 12 min, start @ 75%

+ 160 up to 210

10 min Bike cool down

Saturday away

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 85% of FSQ 1RM- 5 x 3/6, rest 2-3 min **3 front squats, rack it then straight into 6 BSQ’s w/ same weight **this is a brutal squat cycle, it usually pays off well though!

#210

B1. Bench Press @ 20X1, 5 x 2 reps, rest 90 sec @ 165#+ across

160

B2. Wtd Pull Up @ 20X1, 5 x 2 reps, rest 90 sec @ 15-20#+ across

#20

C1. Single Arm DB Press, 4 x 8 reps, rest 90 sec @ 45#

#45

C2. Single Arm Bent Row, 4 x 8 reps, rest 90 sec @ 65#+

#75

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can

4 x 4-6 still Kipping up

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 190#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

These start getting difficult around 4 and 5

C. Front Rack Reverse Lunge off 45 + 25# plate, 5 x 5/leg, rest 60 sec b/w legs **video one set please 180,180,185,185

+

10 min @ 70%

Row 250m

50’ Bear Crawl

15-25 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

30-40 sec HS Hold against Wall

4 rounds and just finished the bear crawl

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 40X2, 5 x 2 reps, rest 60 sec **all at 145 or higher 155,165,175,185,190

A2. Pendlay Row @ 20X2 w/ supinated grip, 5 x 8, rest 60 sec

+115,115,125,135,140

Sled Push Heavy, 4 x 12 sec MAX effort, rest 1:48 **stay a little lighter if you need to, keep a steady grinding pace, don’t expect you to be able to sprint with it for 12 sec

+ 2@ 115, 2@135

32 min EMOM

1st- 15 Wallball, 20#

2nd- 5 Toes to Bar + 30 Double Unders + easy bike

3rd- 7 Burpee Box Jumps + easy bike

4th- 12 Russian KB Swings, 70# + easy bike

Last three rounds I was gassed I was finishing with the last 10 seconds and by the time I got to the bike I had to start next minute.

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat, 5 x 1, rest 30 sec @ 285-295#

A2. Back Squat @ , 5 x 3-4, rest 2-3 min **255-275

B. Squat Snatch, 1/min for 14 min, start @ 70%

Could only get to 135

C. Squat Clean, 1/min for 12 min, start @ 70%

+ 205

10 min Bike cool down

Saturday- Mixed MAP

5 sets @ high consistent effort **mix and match order each set.  Goal is for last one to be the fastest one

Row 500m

2 x 25 Unbroken Double Unders

5 Thrusters, 125#

15 Wallball, 20#

10 Power Snatch 65#

15 Box Jumps, 24”

Rest 5 min b/w sets

1. 6:03

2. Thrusters, row,ps,du,wall ball, box

5:49

3.thrusters, ps,du,wb,box,row

6:07

4.ps,thrusters,box, wb,du, row

6:19

5.thrusters, row,ps,wb, du, box

5:44

These have been really tough on me like feeling like headed dizzy and almost puking lol I don't know if I'm not recovering enough from Friday's session or just doing what you expected from the wod aha

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 80% of FSQ 1RM- 4 x 5/12, rest 2-3 min **5 front squats, rack it then straight into 12 BSQ’s w/ same weight

210 this session was really hard it felt like an intense metcon I had to lay down for about 12 minutes

B1. Bench Press @ 20X1, 5 x 3 reps, rest 90 sec @ 160#+ across 160

B2. Wtd Pull Up @ 20X1, 5 x 3 reps, rest 90 sec @ 15-20#+ across 20#

C1. Single Arm DB Press, 4 x 14 reps, rest 90 sec @ 40#

C2. Single Arm Bent Row, 4 x 10 reps, rest 90 sec @ 60#+

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can

4 sets of 5 really struggled with these

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 180#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

C. Front Rack Reverse Lunge off 45 + 25# plate, 4 x 5/leg, rest 60 sec b/w legs **video one set please

+ 180,185 for the rest

10 min @ 70%

Row 250m

50’ Bear Crawl

15-25 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

4 rounds the Just finished  bear crawl

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 40X2, 4 x 3 reps, rest 60 sec **all at 135 or higher

145

A2. Pendlay Row @ 20X2 w/ supinated grip, 4 x 8, rest 60 sec

+ 125

Sled Push Heavy, 4 x 12 sec MAX effort, rest 1:48 **stay a little lighter if you need to, keep a steady grinding pace, don’t expect you to be able to sprint with it for 12 sec

+ 115

32 min EMOM

1st- 12 DB Thrusters, 25#/H + easy bike remaining time

2nd- 30 Double Unders + easy bike

3rd- 6 Burpee Box Jumps + easy bike

4th- 10 Russian KB Swings, 70# + easy bike

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat, 5 x 1, rest 30 sec @ 280-290#

A2. Back Squat @ , 5 x 3-4, rest 2-3 min **255-265

265

B. Squat Snatch, 1/min for 12 min, start @ 70%

Got to 150

C. Squat Clean, 1/min for 10 min, start @ 70%

**sweat bands help a little but it’s just part of it.  I sweat like crazy

210

+

10 min Bike cool down

Saturday- Mixed MAP

5 sets @ high consistent effort **mix and match order each set.  Goal is for last one to be the fastest one

Row 500m

30 Double Unders

5 Thrusters, 115#

15 Wallball, 20#

12 Russian KB Swings, 70#

Rest 5 min b/w sets

Set1 3:38

Set 2 list backwards 3:46

Set 3 row thruster wb kb du

3:38

Set 4 thruster row wb du kb

3:44

Set 5

Thruster row du kb wb

3:36

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 75% of FSQ 1RM- 4 x 5/12, rest 2-3 min **5 front squats, rack it then straight into 12 BSQ’s w/ same weight 190

B1. Bench Press @ 20X1, 5 x 4 reps, rest 90 sec @ 135#+ across

                    155

B2. Wtd Pull Up @ 20X1, 5 x 4 reps, rest 90 sec @ 12-15#+ across

                   15

C1. Single Arm DB Press, 4 x 13 reps, rest 90 sec @ 40#

C2. Single Arm Bent Row, 4 x 15 reps, rest 90 sec @ 50#

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can. 4 sets of 5

This list is based of memory because I lost my notes for this day somehow.

Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 170#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 1.1.1.1, rest 90 sec **do 1, drop rest 10 sec, do 1, drop rest 10 sec

C. Front Rack Reverse Lunge off 45 + 25# plate, 3 x 8/leg, rest 60 sec b/w legs

+ 135,155,165

10 min @ 70%

Row 250m

2 Wall Walks

20 sec Ring Support hold w/ Good External Rotation of shoulders

4 rounds 

Tuesday- Press/Pull Int + LP + Skill EMOM

A1. Push Press @ 40X2, 4 x 4 reps, rest 60 sec **all at 135 or higher

All 135

A2. Pendlay Row @ 20X2 w/ supinated grip, 4 x 8, rest 60 sec

95, rest at 115

+

Sled Push Heavy, 4 x 12 sec MAX effort, rest 1:48 **stay a little lighter if you need to, keep a steady grinding pace, don’t expect you to be able to sprint with it for 12 sec

100

+

32 min EMOM

1st- 12 Wallball, 20# + easy bike remaining time

2nd- 25 Double Unders + easy bike

3rd- 5 Burpee Box Jumps + easy bike

4th- 8 Russian KB Swings, 70# + easy bike

Monday- BSQ Int/BSQ Mod + Snatch Tech + Clean Tech

A1. Back Squat, 5 x 1, rest 30 sec @ 290#

Failed the 5 set three times lower back started hurting I have been trying the couch stretch and it seems to help but I don't know if it's strength or what in that area

A2. Back Squat @ 75-80%, 5 x 5, rest 2-3 min **255-265

Got all of these

B. Squat Snatch + Snatch, 1 complex/min for 10 min, start @ 65%

Started at 95-120

C. Squat Clean + Power Clean, 1 complex/min for 10 min, start @ 65% 135-190

+

10 min Bike cool down

Saturday- Mixed MAP

5 sets @ high consistent effort **mix and match order each set.  Goal is for last one to be the fastest one

Row 500m

12 Toes to Bar

7 Thrusters 105#

16 Alt DB Snatch, 50#

25 Double Unders

Rest 5 min b/w sets

1. 4:45
2.4:49
3.5:11
4.5:25
5.5:08