4/5 and 4/6
QF sim
Friday
10 min amrap
8 dbl db bench press @ 50/h
4 devils press @ 50/h
2 rope climb
6 min to find
A heavy snatch
Saturday
1st workout
Similar to team workout
2 min window
10 lateral burpee over bar
10 front squat @ 185
Amrap ring muscle up
10-8-6
2nd workout
In pairs
60-40-20
Db snatch @ 70
TTB
Row cals
Hspu
4/7 – OFF
4/8
Shoulder prep from prior weeks
+
Reperfusion session
3 min bike @ 75%
2 min row @ 75%
1 min ski @ 75%
45 sec foam roll per major body part on each side (hamstrings, quads, lats)
x 3-4 sets. HR should stay around 120-130 throughout
This is probably exactly what i needed, but i was eager and antsy to do so much more
4/9
Power clean x 5 + Shoulder to overhead x 3, rest 2 min x 6 sets
155-165-175-185-195-205 – clean felt great and easy, shoulder to overhead @ 185 and up was all about being in good positions and I was good to go with no pain. felt some discomfort on the first set but it was around a 1 or less on the pain scale
+
Back squats – 8 reps every 90 sec x 5 sets, fast cadence
185
+
3-4 Sets, keep quality high
30 Crossover Single Unders
15 chest to bar
30 Double Unders
15 toes to bar
rest 3 min bw sets
1st and 3rd round rhythm of crossovers was off – 2nd set was sub 2 and felt really good
+
4 rounds, target of getting faster with each round, starting around 70%
21 wallballs
15 ski erg cals
9 BBJO @ 24in
12:14 – this was a nasty little triplet, I sandbagged the first one big time and that’s when i realized this was going to be hard as shit