The first workout for this week started off with:

Part A.) 3 Rounds not for time

(10-12) x Box Jumps (24”) - 12,12,12

(4-6) x Pistols - 6/6,6/6,6/6

(10-12) x Toes 2 Bar - 12,12,12

The next portion was:

Part B.) 

5 Sets

6-Deadlifts

15-Burpees

3min-Rest

I was not feeling very strong this day at all. The Rx’d weight was supposed to be 275lbs, which I definitely could do. But, for some reason today I wasn’t feeling it so I went with 250lbs. As the workout went on I felt much better which was good, but looking back I wish I would’ve done this rx’d cause I think I could do it in about the same time as I did. My times were 1:02,1:00,:52,:49, and :47.

Part C.)

3 Rounds

350m-Row

12-C2B Pull Ups

This was a lot tougher then it should of been. I guess not doing C2B for a while took its toll cause they were a lot harder then usual. I wasn’t too happy with how I did in this workout to be honest. I finished in 7:29.

The next days workout started with some skill as usual:

Part A.) 3 Sets (not for time)

(2-6) x Unbroken Muscle Ups - 6,6,6

(30-50) x Unbroken Double Unders - 50,50,50

(4-10) x Unbroken HSPU - 10,10,10

The next part was:

Part B.) Max Reps

3mins-Double Unders

I kinda lost my rhythm after the 2nd minute. I finished with 210.

The final part was a tough one

Part C.) “10min Capacity Test”

4mins-Calorie Row

60sec-Rest

3min-Pull Ups

60sec-Rest

2min-Back Squat (BW)

60sec-Rest

1min-Shoulder 2 Overhead (135lbs)

This was done for max reps of course. I used 175lbs for the BS although my BW was 170. I also knew that was going to be the toughest part for me and it was. My totals were Row=82, PU=72, BS=13, S2OH=15 for a total of 182 reps.

The third workout before our rest day brought about some new skill movements:

Part A.) 3 Rounds (not for time)

(10-15m) x Handstand Walk - 10m,0m,7m

(20-25sec) x L-sit - 22sec,29sec,30sec

(1-2) x Rope Climb (15’) - No Rope 

I’m not sure if the HSW was supposed to be done all at once or accumulate that many meters but I just tried to get it in one shot. I also subbed 3 strict ring pull ups for the rope climb. This was a good day of skills with a lot of stuff i haven’t worked on. I really like all the movements we are covering with this programming its just awesome. Haven’t done this much stuff with any other programming.

Part B.) 15mins to Build to a Heavy Clean & Jerk

I like working on the Oly lifts every week its awesome! I usually don’t go to a max but near it and also it depends on how I feel. My reps were all singles at the following weights 135,165,185,205,225, and 240lbs.

Part C.) 

3 Rounds

10-Power Snatch (135lbs)

20-Box Jumps (24”)

This was tough for me cause I’m not good with cycling snatches that are above 120lbs. For some reason 135lbs feels so much heavier for me to cycle through. I can rip through it with cleans. I would compare the 135 snatch with a 185 clean for me. But I have to get better with them so this was a good workout to test it. I also think its the high number of reps too that I can’t do. I think maybe if this was like 5 reps at a time i could handle it better. I didn’t do so great but it’s something i need to work on, I finished in 6:22