8.22-8.28

Friday

A. Front Squat
 8x4 @ 285 …. @ 10 RPE … Struggle city, first two of each set were solid, second two were a grind

B. 6 x10 UB C2B … Really starting to feel myself improve a bit here and start to use my hips to improve cycle power

C. 3 RFT

800m Run
30 Squat Cleans @ 95

Just over 20 Mins here… Runs were decent but definitely on the slower side.

D. 20 Min :30/:30 On bike


Saturday

A. Front Squat

10 x 3 @ 300 …. Had to break into singles after the 6th set, form was getting severely compromised. But got the volume in

B. Power Snatch Cluster 1.2.3  Worked with 210, and felt good here.

Had the team together to see if a new girl would fit in so we did a team workout here ( I hate going off program but the situation warranted it)

Teams of 2:
300 DU
2k Row
100 Pullups
50 Ring Dips
25 Clean and Jerk (225)

Jon and I finished in just over 24 Mins…

Monday

AM

A. :25 Airdyne/ 2:30 Rest x8 …. Quad death

B. Squat Clean cluster 1.1.1 up to 285… Didn't feel super, legs a bit sluggish

C. 10 Min row around 2 min pace

PM

A. Front Squat

6x6 @ 257.5 (tiny jump since i haven't been thrilled with technique in later sets)

B.
20 MU
50 Burpees (5:23… Felt solid here)
 10 Min rest
50 Burpees
20 MU… Not so much here lol…. MU felt like a totally new movement, was so sweaty had trouble stabilizing on the rings, grinded through with a total time of 23:10

Tuesday

A. 400m Run x8 (OT3M) 1:29, 1:26, 1:24, 1:23, 1:25, 1:26, 1:27, 1:28

B. 3 Rounds (6 Min Rest Btwn)

5 B.O.B
10 Deads @ 315
15 HSPU

:52, :49, :55

Wednesday

AM

A. :20 Airdyne/ :90 Rest x 5

B. 300m Row x 5 (<:55)

C. OTM x15 Squat clean @ 225 (evens= 1 odds= 2)

PM

A. Front Squat

7x5 @ 275… Felt better here but still had to break the last 3 sets 3-2 to keep myself as upright as possible

AMRAPS + Strict Press to be made up saturday

Thursday

Active recovery today was assault bike assembly and horseback riding (harder than it looks!)

Friday 

AM

A. Front Squat
8x4 @ 285 (didn't increase the weight because last week was in shambles….today was MUCH better, all sets solid except the last rep of the last 3 sets in which I lost posture and had to fight it up)
Focusing on lifting the elbows as I descended was a big help, and although i felt a bit less drive it was easier to stay upright with a slightly wider stance.

PM

AMRAP 20
5 strict Pullups
10 4" deficit Pullups
15 Goblet Squats @70

Was in survival mode here after this morning… Made it though 12+16, but the squats were brutal. Great mix of muscular endurance and aerobic work for me, definitely something to improve.