Friday:
EMOM 10 min Touch and Go Power Clean 3 reps starting at 105 and ending at 165
AMRAP 12 minutes
250 Row
10 Thrusters @ 75
Two of my least favorites = such fun time….
AMRAP 20 minutes
10 Toes to Bar
20 Hand Release Push Ups
30 Wall Balls
Toes to bar went great, all unbroken sets. As usual push ups and wallballs challenged my will to live.
Saturday:
3 RFT
1200 meter run
40 GHD situps
Was able to do the last set of GHDs unbroken, which was a personal best. Running was nice since the weather was beautiful.
7 RFT
2 Rope Climbs, 15 ft
10 Handstand Pushups
9:26 on this one, I tried to get all rounds of HSPU unbroken but missed on my very last set 🙁
FT
30-24-18 Overhead Squats
15-12-9 Bar Facing Burpee
Monday:
Morning Session:
5 rounds of Running
400 meters mod pace
100 easy pace
200 fast pace
100 easy pace
100 max effort
2 min rest
Evening Session:
Clean and Jerk : 55% x 3 65% x 3 75% x 2 80% x 2 85% x 1 90 x1
Snatch: same as above
Jackie and a half:
1000 meter row
50 thrusters @ 45
30 pullups
500 meter row
25 thrusters
15 pullups
The idea was to go for a PR on Jackie and survive the last round. I did end up getting a new PR of 6:51 and just tried not to die on the last movements. First time getting all of the thrusters unbroken so that was both great and awful.
Tuesday
Morning Session:
Rowing (exact same as running workout from Monday)
Evening:
Back Squat 5×10 @ 55% (200 lbs)
3 RFT
25 Wallballs
25 Sumo Deadlift High Pulls
25 Box Jumps
25 Push Press
25 Calorie Row
1 Min Rest
This was another spin on Fight Gone Bad. The box jumps were probably my weakest link on this workout with wallballs and push press being the best.
Wednesday
Morning Session:
Assault Bike (exact same as running and rowing morning sessions)
Evening:
1 Push Press + 3 Back Squat + Push Jerk + Split Jerk
My goal on this was to PR my push press which I did at 200. I was so excited I promptly accidently slid the bar off my back and had to do the rest of the complex again.