A. PS build to moderate double tng I probably went heavier than "moderate"... Got 205 for sure, maybe 215 - you decide:
B. 7 sets of 15 unbroken power snatches 95# rest as need Done, grip main limiter C. Misfit Shoulder Circuitx3 Done, actually did... Powell raise 3x8 @30X1, 8lb Elbow at side band ER 3x15 Behind back band IR, 3x15 HS walk 3x30' UB D. Hanging knee raise, amrap at 41X2 tempo x5 rest 2:00 10, 7, 6, 6, 6 Grip held out fairly well but abs didn't; tried to actually lift my pelvis at top of each rep rather than just flexing hips
3 sets @ 80,90,100% For time: 50 Wall Balls 40 Cals AD 30 Power Clean 165# 20 S2O 165# 10 OHS 165# rest 10:00 13:06 11:19 11:10 This was all about the barbell; I know I paced the WB and AD faster on the third set but may have actually lost time at the BB, specifically the PC...those were tedious
A. Accumulate 25 MU Negatives, slow and controlled Done + 6 sets 5 Muscle Ups 10 TTB 15 Burpees rest 2:00 (rest 5 min btw set 3/4) All sets UB unless noted 1:53 1:54 1:47 2:00 2:02 (TTB 7-3) 1:45 I guess that's better than last week; the 5 min rest halfway saved me (i.e. my abs) though
B. Speed FS w/chains 10x2 @65% rest 1:00 min Done @225 C. 8 min amrap at 90% of A
30 @260 + 30 min z1 of your choosing 20 min running 10 min rowing Avg HR 120 Max HR 143 (there was some stoppage time included there so I think my working HR was more consistently in the 130s)
A. SJ 10 singles 88% rest 2:00 Done at 285 Not bad, legs started to fatigue on final few reps B. Accumulate 50 strict hspu 3" deficit nft Done Triples and doubles, had about a 60 min break after rep 28 due to PT session; I feel powerful on those just not very enduring + 100 push press for time 95# (5 burpees each time you break) 4:32 (15 burpees) 33-27-25-15 Triceps were blown up after this (back on Aug. 5 I did 75 PP @115 w/5 burpees each break in 5:00, broken up 30-15-15-15...FWIW)
Won't be able to train on Saturday so we're going 5 days in a row this week... A. PS build to moderate triple tng 195...that was moderate B. 5 sets of 15 unbroken power snatches 95# rest as need Done, rested 3-5 min b/w sets; grip and hamstrings felt it the most C. Misfit Shoulder Circuitx2 D. Around the worlds 7x5 each direction rest 2:00 Super-setted C and D just to give my mind a little something to break up the tediousness of the around the worlds
3 sets @ 80,90,100% 10 min amrap 50 Double Unders 30 Wall balls 20# 20 Burpees 10 CTB rest 10:00 2 rnds even 2 rnds + 50 DU + 15 WB 2 rnds + 50 DU + 30 WB + 8 burp (all UB) This was a perfectly terrible combo of mov'ts and reps-I was gasping in the final set trying to keep my breathing in check; muscles were tired but never the limiting factor.
