A. Emom 8 min – Front squat + Thruster (build)
B1. 5 sets – Segmented snatch DL x 2 (80%); rest 30 sec
B2. Snatch x 1; rest 2 min
C. GH raise; 10-12 x 3; rest 90 sec
+
10 min amrap @80%:
5 Tng HPs (135/95#)
30 DUs
5 CTB chin up
200m run
rest 3 min
10 min amrap @80%:
row 250m
8 HR push ups
6 DL (135/95#)
rest 3 min
10 min amrap @80%:
5 burpees
10 KB swing
5 TTB
10 walking lunges
AM
15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
Rest 5 min
15 min airdyne @80%
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups
PM
A. Muscle snatch – 85lbs x 5, 95 x 4, 2sets , 100 x 3 <—yeah right, more like 55#, 65# 85#
B. 2-position clean (floor, mid-thigh) – 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
C. Snatch deadlift 140lbs x 5, 5 sets
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets
AM
Z1 30 min AD
PM
A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min
Taking a week off from lifting made it hard to come back today. It’s as if I never picked up a barbell. I’m really trying to stay on my heels and finish my pull. I’m not sure why I started pulling with my quads but I think it must be because of my back injury last year. Sounds good, now to fix it with repetition, oh and the whole looking down thing, yeah gotta work on that too. Good lifting sesh today. The jerk felt a lot heavier than it should have.
I started the week with the plan to go to a local box here in town. I went twice then decided not to go back. Instead I did a workout on the beach! I thought I would play hold’em but I didn’t hAve a regular deck of cards. All I had was skip bo cards. So instead of suits I had colors.
Wednesday
Green-handstand walk
Pink-sit ups
Purple-walking lunges
Wild card-10 burpees
Thursday – 5 more people joined in!
Green-shuttle run
Pink- air squats
Purple- crab walk (these suck)
Wild card- 10 box jumps (we dug a big hole in the sand and jumped out of it)
Friday-
20-18-16-14-12-10-8-6-4-2
Burpees
Lunges
Rest 5 min
10-9-8-7-6-5-4-3-2-1
10 shuttle run then 60 sec plank.
AM
Swim 100m @85%
Rest 1:30×12
PM
A1-3 Position snatch TnG – 95lbs x 2 sets; 100lbs x 3 sets; rest 1 min
A.2 Snatch pull – 125 x 5 , 5 sets 1 min rest
A3.BNSnatch push press @ 1.2.x.1 100lbs x 5, 5 sets; rest 2 min
B.1-1/4 Back squat @2.1.1.1 135 x 5; 140 x 5; 150 x 4; 160 x 3, 2 sets; rest 2 min
+
5 thrusters 75lbs (can change based on how you’re doing)
Airdyne sprint 15s @95%
Rest 3 min
x5
I’m headed out of town early Saturday morning so today is filled with preparations for travel. I did the swim yesterday for time purposes and it felt great. 1200m is a PR for me. Looking forward to the beach!!!
The ladies had a great time at Bite last night. Many thanks to Christy Butch aka Pebbles for organizing.
AM
10 min amrap @80%
Run 400m
15 back extensions
15 ring dips
15 power cleans 65#
Rest 3 min
10 min row @80%
3 min Rest
13 min amrap @80%
50 meter farmers walk 36#
10 burpees
20 double unders
PM
A. 3-position clean (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 2 sets
B.1 Snatch deadlift – 115 x 7 x 2, 135 x 5 x 3
B2. Pistols Amrap 1 min Alt Ea Leg; rest 3 ,min
C.1 Front squat – 115 x 6; 125 x 5; 135 x 5; 145 x 3, 2 sets; rest 15 sec
C2. Seated Box Jumps Step Down x 3 rest 2:30 min
+
For time:
50 Back Ext
50 GHD
50 CTB
My glut and shoulder are feeling a bit better. Going to get a sports massage anyway just to make sure. Too bad Dr. Vickie isn’t here to work on me I need her right now.
The “Mike’s Gym” coaching staff hanging out at Rich Froning’s house.
Monday:AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 25
break 5 min btwn 14-15 work HS Walk/Wall walks/TGU 16kg
PM
A. 1 Power snatch + 2 snatch – 95 x 2 sets; 105lbs x 3 sets; rest 2:30
B1. Jerk – 135 x 3, 5 sets; rest 2 min (NO Rack Or Blocks)
B2. Clean pull – 145lbs 5 , 5 sets; rest 2 min
C. Back squat @3.2.x.1 130 x 6; 140 x 6; 150 x 6; 160 x 5, 2 sets rest 2 min
+
10 min EMOM
Odd Ring Pushups 8-10
Even CTB 8-10
+
3 min Rest
+
For Time 3 Rounds for Time
25 GHDs
25 WallBalls 14lb Must Be UB If Not Start Over!
25 Double Unders
rest 1 min
Tuesday:PM
A.Power clean + 2 clean – 100lbs x 2 sets; 115lbs x 2 sets; rest 2 min
B.Snatch balance – 85lbs x 3, 2 sets; 95lbs x 3; 105lbs x 3 x 2 sets rest 90 sec
C. Push Press – 110 x 5, 5 sets rest 90 sec
+
3 rounds for time:
500 m row Damper at 5
5 Strict HSPU
3 rope climbs
On Monday I just couldn’t get all of this done. My butt, shoulder and hamstring are bothering me too so that didn’t help. I need to warm up more. That will start today! Since my shoulder was bothering me every snatch hurt and I decided to shoulder press instead of jerk. There was no way I would be able to lower 135lbs without hurting myself without jerk blocks. Didn’t do the Wall Ball/ GHD/ DU but did do the EMOM and got UB CTB for all sets.
PM PC Complex+Skill%+UB Density+ Core
A. Power clean + 2 TnG Squat clean – 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
B. Snatch balance – 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
C.1. Push press – 105lbs x 5 x 5sets; rest 2 min
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
I’m sore everywhere. This was a light workout and I’m glad because I needed it.
AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
+
5 min Z1 AD Recovery
PM CP % Oly + Absolute Strength+ Core
A. Power snatch + 2 snatch – 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
B.1 Jerk – 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
+
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
The AM session was fun: Every 5 min get off the bike and work on handstand walks. I found that if I pointed my toes I was able to go farther. 16ft UB was a major PR for me.
The Lifting Session:
I saw the low weigh back squats and thought “I must be de-loading”. HaHa! The tempo was a mutha!
EMOM: Very fun. I love built in rest: I was able to get 3 UB MU! PR again! Yay me!
This pic looked much better on my iPhone.
A. SN Complex Build to a HVY
3 Position High,Mid, Knee in 10 min
B. High Hang PC off Blocks Cluster 1.1.1 @ 85,87,90,92%,x 4 sets 2 min HS Good Foot Work No Misses
C1 2-4 Strict HSPU/AMrap Kipping in 30 sec, x 3 sets;
C2 3-4 RFSS / AMRAP Pistols Alt in 30 sec, x 3; rest 3 min
D1 Toes 2 Bar 10 x 3 rest 1 min
D2. FLR on Rings 1 Min x3, rest 1 min
A. This was hard. The HH and mid thigh were pretty easy but my form definitely loosened by the knee. I finished at 99# (The third lift @45k I had to chase forward, UGLY)
B. Hard as shit. Really have to focus on my pull. I missed all the reps at 92%. Technically (in crossfit) I got the last lift, even though I had to chase it 20 feet forward. Enjoying these as I feel this is my weakness.
C1. 4/10 for all sets
C2. 3/20 for all sets (I just got bored with the pistols, could’ve done more
21 days of the Whole30
Kim's OPT Adventure 