Good Day... Little de-load week

End of a little de-load!

Warm-Up
BB WU
...
2 Rnds
10 x Bear Hug Slam-Ball Reverse Lunges (5/ea)
10 x Bear Hug Slam-Ball Squats
---------------
30/30
3 Rnds (30s Work & 30s Rest)
Max Reps in 30s, then 30s Rest
1 = Wall Balls
2 = Bar-Facing Burpees
3 = TTB
4 = D/U
5 = Ring MU or C2B
2m REST b/t Rnds
----------------
WAVELOAD BACK SQUAT
6-4-2 - 6-4-2
----------------
ENGINE
50-40-30-20-10
Cal Bike
Cal Row

Daliege - 
17-15-17
11-10-10
10-9-10
?-?-?
12-11-13
Noah D -
19-17-19
11-12-10
19-14-16
12-12-9
8-10-14
Ladick -
17-15-15
13-10-9
15-13-12
37-37-28
18-9-13
tb - 
15-15-15 (30#)
8-8-8
18-18-18
39-50(ub)-45
4-4-4
225-245-265 / 245-265-285
24:34
50's = 4:14 / 2:50
40's = 3:54 / 2:09
30's = 2:14 / 1:36
20's = 1:54 / 1:00
10's = 34 / 24

Strength & Endurance

Warm-Up Quick before Faculty meeting...

2 Sets:
12 TnG Snatch-Grip DL
60s Rest
12 TnG Hang Power Clean & Jerk
60s Rest
12 TnG Hang Power Snatch
60s Rest
24 Box Jumps (8 Step-Ups, Step-Downs + 8 Jump Up, Step-Down + 8 Jump Up, Rebound)
~ REST AS NEEDED between sets
---------------------
BODYWEIGHT PUSH-PULL (w/ Weights)
25# DB for Bar Dips & Pull Ups
45# Plate on Back for all Pushes
Bar Dips
Pull Ups
Chins
Diamonds
Wide Pull Ups
Chair Dips
Narrow Chins
Wide-Grip Push Ups

Daliege ~ 165 S-GDL / 115 HC&J / 95 PS / BJ done (1 Rnd and had to go)
tb ~ 2 Rnds 165-115-95+BJ / 161 for BW Push Pull
Bar Dips - 21 (25# DB)
Pull Ups - 15 (25# DB)
HR Push Ups - 25 (45# Plate)
Chins - 13 (25# DB)
Diamonds - 16 (45# Plate)
Wide Pull Ups - 10 (25# DB)
Chair Dips - 35 (45# Plate)
Narrow Chins - 12 (25# DB)
Wide Push Ups - 15 (45# Plate)

Deload Week & Test

Warm-Up

Mobilize & Move
Segmented Row Work

45s Easy Row
45s Mod Row
45s Fast Row
x 2 sets (rest 1-2m b/t)
-----------------

2K Row For Time


tb ~ 7:27.6 (23 / 1:51.9 ave)
Better than last time (HERE), but not as good as PR (HERE).
500 = 1:49.3 (23)
1000 = 1:51.5 (23)
1500 = 1:56.3 (22)
2K = 1:50.5 (24)

Can you believe the PR is 7:15?!?! Set in August, however, AND I would say summer training is better than what I do in the winter...but still...

Work Day...

Warm-Up
Mobilize
BB WU
---------------
BROKEN AMRAP:
3min Work : 1min REST
16 S-A DB OHS (8 Rt / 8 Lft)
4 Bar MU
100' Double DB Walk (1-DB OH, 1-DB Front Rack, switch at 50')
16 C2B
* continue where you left off at the 3m Mark...

STRENGTH
A) 4 x 1.1 Squat Snatch (86-90% 1-RM) 2m b/t sets
B) 4 x 1.1 Clean & Jerk (83-86% 1-RM) 3m b/t sets

GYMNASTIC work
2 Sets:
A1) 32 Shoulder Taps (on Wall)
A2) Max Attempt False-Grip Pull Ups
A3) Accumulate 25 STRICT TTB (no less than 3 Reps)

Stan ~ (25# DB's) - 2Rnds + 1 OHS
Daliege ~ (40#-OHS / 35#-Lunge) - 2Rnds + 8 OHS
Ladick ~ (30# DB's) - 2Rnds + 16 OHS
tb ~ 1 Rnd + 8 C2B / 165-165-175-175 / 185-195-195-195 / 2 sets Completed (16 B2W / 16 Wall Face)
8 Lft / 8 Rt UB (50#)
50' Rt. FR/Lft OH
25' Lft FR/Rt OH (40# DB's)
----------------
25' Lft FR/Rt OH (40# DB's)
4 BMU UB
10-3-3 C2B
8 Lft / 8 Rt UB (50#)
---------------
50' Rt FR/Lft OH (35# DB's)
50' Lft FR/Rt OH (35# DB's)
4 BMU UB
8 C2B

100' Lungewalk was NO JOKE... Hips and Knees were just STIFF, no sore, just STIFF... Slow to move!

Running...Running...Running

Start your Engines...

Easy Warm-Up
Running Form and Movement
-----------------
6 x 100m Strides (14-16s) walkback recovery
----------------
600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)

------------------------------
Strength Work
Every 90s for 6 Rnds:
2 Heaving Snatch Balance + 2 OHS (35-45% best)
--------------
EMOM x 10min:
2 Clean-Grip Banded DL (50-60% Best Clean)
------------------
HSPU Work
2-3 Sets:
3-6 Wall-Facing HSPU
60s Rest
AMRAP Banded HSPU
60s Rest
2-4 Eccentric Parallette Push Ups (slow & controlled)
-------------------------
2 Sets:
10 Pistols to Box
8-12 Plache Leans
10 Ice Cream Tuck Ups

Daliege ~ Running = Awesome
Stan ~ Ran well
tb ~ 6 x 100's good /
3:14 (little fast)
2:40 (1:00 - 53s - 47s)
3:32 (good pace)
3:09 (1:09 - 1:03 - 57s) could have pushed a bit better
3:40 (little slow)
-----------
Heaving Complex @ 95-95-105-105-115-115
CGBDL @ 145# (across) felt good and quick
2 sets of HSPU Work ~ 5 HSPU + 1 Banded + 3 Eccentric (both Sets)

Good Day!

Warm-Up ~ Easy mobilize
BBWU
--------------------
OPEN HISTORY
For Time:
3 Rnds:
10 OHS (95/65)
12 C2B
into...
3 Rnds:
10 Power Clean & Jerks (95/65)
12 TTB
into...
3 Rnds:
10 Thrusters (95/65)
30 D/U
into...
3 Rnds:
10 Power Snatches (95/65)
12 Bar-Facing Burpees
-----------------
Cooldown / Animal Walks
12 Min AMRAP (60% effort):
10 yds of each:
Bear Crawl
Horse Walk
Lizard Crawl
Ostrich Walk
KB OH Rt / Farmer Lft
KB OH Lft / Farmer Rt
Keep Repeating at Low Intensity

ENGINE
5m Easy Run
5m Easy Bike
5m Easy Run
.......
Echo Bike
10 Rnds:
10s 100% Effort
1:50 Easy Spin

tb ~ 25:26 / 4:31-11:08 (6:37)-17:28 (6:20)-25:26 (7:58)
OHS = UB / 8-4 all C2B
C&J = 5-3-2s / 6-4s / 7-3s / TTB = UB
Thrusters = UB / 20-10 / 10-10-10 / 30
P.Snatch = 6-4s / 9-1 / 10 / S-L-O-W

Engine ~ Finished 10s at 1045-1171 Watts & 89-104 RPM's
Slow Spin was about 42-45, except Rnds 6-7-8, after those rounds I would drop to 39 RPMs for about 10-15 seconds...just gassed!

Little De-Load...

Needed this!

Warm-Up
5m Row
w/ each minute getting progressively faster/harder/more intense
Started w/ Row Tech (10 Reps of each = Arms / Arms+Back / 1/4 Slide+Pull / Full Slide+Pull)

Snatch Warm-Up (Burgener + RDL's + S-G DL)
-----------------------------
HANG Power Snatch (50-60% of 1RM)
1 Rep every 30s for 15 Reps
FOCUS is on Speed & Tech

CLEAN/SPLIT-JERK TECH
2 x Tall Clean Pull-Unders + 2 x Split Jerks
6 Sets ~ Every 90s

American Kettlebell Swings
12 Reps - EMOM x 6-8min
Get as heavy as possible here

ROW PACER/FINISH WORK
3 Sets of 1500m Row
1000m @ 65% effort (easy pace...much slower than 2K Pace / 2:05-:15)
250m @ 75-80% effort (mod. pace...still slower than 2K, but close / 1:55-2:00)
250m @ 90% effort (Fast Pace...faster than 2K pace!!! Push the finish)
*should be 3 distinct levels here!!! Do not burn-out before last 250!

GYMNASTICS WORK
3 Sets:
60-90s of Freestanding HS Hold w/ Band Assistance
14 x Tempo Rope Pull Ups (21X2) (7 w/ Left Hand on Top + 7 w/ Right Hand on Top)

Daliege ~ 95# / X / 55#KB (70#  for 7&8) / 6:14 (only 1 Rnd, due to time)
Stan ~ X / X . 35#KB / 6:11 (only 1 Rnd, due to time)
Ladick ~ X / X / 55#KB / 6:34 (only 1 Rnd, due to time)
Val ~ 45# / X / 35#KB / Rowed downstairs ??
tb ~ 115# / X / 70#KB / 6:06.3 /2:02.1Ave(20s/m) / 5:59.1 /1:59.7Ave(21s/M) / 6:03.2 /2:10.0Ave(21)
250m Splits [Time (s/m)] 
#1 = 2:08.8(20) - 2:08.2(18) - 2:08.6(18) - 2:07.8(17)  /  1:55.4(23)  /  1:44.0(27)
#2 = 2:03.4(21) - 2:06.4(19) - 2:05.8(18) - 2:06.0(18)  /  1:52.6(23)  /  1:44.0(29)
#3 = 2:07.8(21) - 2:08.2(19) - 2:08.6(19) - 2:06.4(18)  /  1:52.8(22)  /  1:42.6(27)

3rd Rnd I purposely did not look at the Row Pace for first 3 min or so...tried to just go by feel and was pretty good!