MAP session

Dec 18

MAP

10 MIN AMRAP  @ 85%:   

 Overhead Squat            80# x 10

           Burpee Over the Bar            x 10

          Airdyne                0.6 miles  

 2 rounds + OHS + Burpees + 0.3 miles

          Rest 5 min

10 MIN AMRAP @ 85%:    

Muscle Up                x 4

           Deadlift                      95# x 12

          Run                                       x 200 meters

 5 rounds - did first 2 rounds wrong with 2 MUs and 4 DLs, opps? - got back on track after that. MUs were 2/2/4/3/4

          rest 5 min

10 MIN AMRAP @ 85%

DB Snatch                35# x 10 (should be fluid and not have to stop)

Walking Lunge            x 18 (Alternating)

Ski Urg                x 300 meters

 Lost track a bit - I think I got 4 rounds

rest 5 min

10 MIN AMRAP @ 85%

Overhead Squat            80# x 10

          Burpee Over the Bar            x 10

          Airdyne   0.6 miles 

 2 rounds + 0.9miles, stayed on AD during final min instead of getting back to bar - legs are pretty tired from BS 5x5 PR yesterday

BS PR, GM + DB HP + 10-1 Ladder Push Ups/TTB

Dec 17

A.     Back Squat                5x5

175 across (video of last set), PR

B1.    Good Morning    (3011)            5x3 (moderate load at 70-75% RPE/1RM)

100, 100, 105, 110, 110 all x 3

    Rest                    1 minute

B2.    1-Arm DB High Pull (3011)        3x8 (every other set of Good Morning; use fat grip) 20, 25, 25 all x8 , forgot to use fat grip

    Rest                    1 minute

C.    10-9-8-7-6-5-4-3-2-1 (After round of 5, turn the throttle on!!! Push up will be the limiter, stay focused)

    Push Ups

    TTB

3:27 UB - lost the kip on TTB around round 5 I think - Perhaps went out too fast in beginning? Made fast transitions.


Did 20 min AD Z1 for a cooldown 

C&J, HSPUs,EMOM: Axle DLs+ Bar Muscle ups, Midline work

Dec 15

A.    Clean and Jerk                5-7x1 (add weight based on feel; do not exceed 94%)

105, 115, 120, 125, 130, 135, 140 - all reps felt good, Jerks were much better than on weds

videos for 120-140

140

135

B.    Every 45 seconds             x 7

    HSPU    (kipping)            x 5-6 (as fast as you can manage)

got 6 all rounds, last few rounds were tough but doable - 42 total reps - just for fun did 6 more at then end

C.    EMOM

22 MIN

    ODD: Axle Deadlift (tough, but UB)

    EVEN: 2-3 Bar Muscle Up

I went for 5 Axle DL

I way under- estimated the grip on the deadlifts and it quickly died.

Started with 135 and got 5 but then had to go down to 130 after 4 sets?, then 125 - grip was really tired and I started to miss Bar muscle ups so I stopped after min 19. Got 2 bar muscle ups all rounds til the end.

MIDLINE

15-14-13….5

Hollow Rocks

V-Ups

Did not do , will complete tomorrow

BS PR!, Jumping BS+ Plyo Circuit, Rowing+CTB+Thrusters

Dec 14

A.    Back Squat                x 5  Establish a 5 RM (don’t feel that you have to rush into the next rep, make sure that you’re organizing yourself and taking a nice breath between each rep...195? ;) 185x5, 190x4 I was going for a 5th but on the 4th rep my right leg did something weird. 

I pretty easily hit 185x5 which matches last weeks effort. Then did 190x4, new PR! So first 3 reps were hard but the 4th was a grind, no video unfortunately. Definately had to rack it after that. As I was standing up 4 th rep I got stuck just above parallel and I thought I might have to dump it, but I kept grinding and I stood it. My right leg did a weird thing where it stepped backward and then I stood. I think it was my body trying to desperately use my quads to stand because my posterior chain was tired, interesting! Long nap this afternoon and food to recover.

    * Rest ~5-7 min before B

B.     5 Rounds

Jumping Back Squat            x 5 (@ 33% of 1RM)

Rest                     30 seconds

“Plyometric Circuit”

Forward Roll                 From red mat

+

12” Box Jump

+

Tall Box Jump             @ 80-90% of Max height (increase height with each round)

Switched out the red wedge mat for just a flat gym mat and added up to 5 mats

   

C.    Row 2000 meters @ 85%

    40 C2B Pull ups (as few breaks as possible)

    40 Thrusters 45# (Fast)

    *after you get off the rower, the goal should be to push hard!

15:15

Row was 9:07 (1K @4:34) - tried to stick to 85% around 2:15 avg pace

accidentally started pull ups did about 10? then switched to CTBs, were 12, 10, 4, 4, 5, 5

TH were 15, 15, 10 - probably didn’t have to put the bar down so much.

Breathing was limiter this

    Rest 3 minutes

    2 MIN AMRAP

    Sit ups

60 reps

Snatch Complex, Wtd Pull ups + Recovery Wod

Dec 12

A.     Establish a heavy: Snatch Deadlift+ Hang Snatch (below knee) + 2 OHS + Snatch Balance ;)

missed snatch balance right at the bottom with 80# (think it was mental and I just lost focus)
Zach watched and had me add 5# and I hit it all with 85#, which felt good!

B.    Weighted Strict Pull Ups + ME UB Strict Pull Up x4x4+ME (place DB between your legs for 4 then drop for ME set)  (add weight as able; recommend starting at 25)

4x25# + 10 - pronated
4x30# + 7 - supinated
4x30# + 7 - mixed
3x30# + 6 - mixed 

Subbed this for a rccovery session instead due to general fatigue 

C.    “The Chief”

    3 MIN AMRAP

    3 Power Clean 95#

    6 Push UP

    9 Air Squat

    rest 1 min x 5

5 Rounds @ recovery pace:

20 cals Airdyne

40m Bearcrawl

10 KBS 

2 Forward rolls

10 airsquats

went nice and easy, took 21:00 mins

feeling better after

 

Clean + Jerks

Dec 11

A.     Clean                    x 5 @ 75% of 1RM + x 5 @ 80% of 1RM (rest as needed between sets/reps)

115 x 5

125 x 5 

B.     Split Jerk - these felt hard and ackward today

Every 45 seconds for 5 rds:

2 x 75%

115

Rest 3 min

Rest no more than 90 seconds between reps

3x1 @85% + 3x1 @ 90%

opps I did weights wrong! - Did 3x125 (which is 80%) should have been 3x132#, then did 3x140 (90%)

C.    3 RFT

    Row 500 meters

    10 Power Cleans 95#

10 Lateral Burpees Over the Bar

Planned to return for this in the PM for C but was really tired. I think my brain and body is recovering from yesterday's BS 5x5 170# effort and the Jerks today felt really heavy, a little bummed.
Also realizing I don't think I am eating enough food for the lifting which is effecting fatigue. 

 

BS 5x5, GM, NGHP + 24 EMOM

Dec 10

A.     Back Squat                5x5 

170, PR - feel good and pretty fast

Video is last set 

 

B1.    Good Morning    (3011)            5x3 (moderate load at 70-75% RPE/1RM)

100x3 sets, 105x2 sets

    Rest                    1 minute

B2.    NG Axle High Pull (3011)        3x8 (every other set of Good Morning)

40#x3 sets

    Rest                    1 minute

C.    EMOM 24 MIN

    min 1:    6 UB TnG Power Snatch (moderate weight) used 65#

    min 2:    4-5 Box Jump/Step Down @ 90% of max box jump height used 30#, got 5 jumps all sets

    min 3:    20 seconds Stone Over Shoulder 60# (fast) 8 reps x 5 sets, then 9 reps x 3 sets

Snatch Heavy Single, Snatch Balance, Intervals: HSPUs, CTBs, WB 2 for 1s, L Sit

Sun Dec 8

Day 5

Snatch warmup: typical routine but also involve snatch drop & sotts press (light, focus on positioning)

A.    Snatch                    5x1 have first working rep be at 100# if you feel as confident with 95# as you did on the row/wb/snatch day (add weight based on feel; if you’re feeling it, go for it!!!)

100, 100, 105f, 100, 105, decided to try 1 more rep - hit 110#, matches PR, felt good
I think the light snatch drop and sotts press warm up helped once I got to the heavy single.

B.    Snatch Balance             5x3 65%x3x2, 70%x3x2

70#

75#

80#

80# 

Did 4 total sets of 3 reps each, I thought the 5x3 was a typo

C.    7 Rounds

5 HSPU

8 C2B

10 Wall Ball 2 for 1’s            @ 14# to 10”

Rest 90 seconds

First 2 rounds were with 10# WB to 10" target - both about 56 secs - all UB
Took a bit more rest and switched to the 14# WB for the remaining rounds
Round 3 - 1:06
Round 4 - 1:07
Round 5 - 1:06
Round 6 - 1:05
Round 7 - 1:07
With the 14# WB I could had to catch the WB in between each 2 for 1 instead of UB and smooth with the 10#. HSPUs UB except for one of the rounds - CTBs all UB. Video is one of the later rounds. 

MIDLINE

Accumulate 1 MIN L-sit (rest 30 seconds every break)

Core is still sore from GHDs which made this challenging!

Splits:

30s, 30s, 20s, 20s, 20s, 13s, 15s, 8s, 4s 

BS 5RM, Jumping BS + Plyo Circuit, 4 min AMRAP

Dec 7

Day 4

A.    Back Squat                x 5 RM (if you’re feeling particularly sore, try to match last week’s effort)

Added 5# from last sat, 185x5, PR

Depth could improve

    * Rest ~5-7 min before B

B.     5 Rounds

Jumping Back Squat            x 5 (@ 33% of 1RM) explode from the hole through the heels,

Rest                     30 seconds

“Plyometric Circuit”

Forward Roll                 From red mat

+ the box should be right in front of you after you come out of the forward roll

12” Box Jump

+ You will not “jump” off the box, you will drop and as soon as you drop you begin your tall jump

Tall Box Jump             @ 80-90% of Max height (increase height with each round)

last round was 4 mats added which is 1 mat more than last week

C.    4 MIN AMRAP

    6 Deadlift 155#

    5 Ring Dip

    10 Air Squat

    Rest 1 minute

5 rnds + 6 DLs - UB 

I only did 1 round of this AMRAP, hope that was right, it felt good

Ecc DL+Clean, Split Press, FS + For Time: MUs + GHDs

Dec 5

A.    EMOM 10 MIN

Eccentric Deadlift + Clean (31X1)    x1 begin at or slightly above 70% 1 RM where you feel confident maintaining or going up in weight as the EMOM continutes the weights do not hit the floor, you stop just before the floor **INCLUDE VIDEO

110, 110, 115, 117.5 (uneven bar opps), 120, 125, 125, 125, 130, 130 (video)

130, last set

B1.    Split Press (2011)            4x 8-10 (Alternating Legs) add load as able, and as long as the back knee isn’t extending as you press

55x10 (both legs in front), 60x10 (both legs in front

B2.    Front Squat                4x8 (deload squat) focus on speed, weight should

be lighter

95# across

C.    Muscle ups

    GHD Sit ups

5-4-3-2-1

5-10-15-20-25

6:11

5 MUs UB, 4s were 2+2, 3s - 2+1, 2s-2, 1 fail - then make

GHDs stopped a few times for a brief pause on round 20 and 25

Snatch, GM, 1 arm FC, Wtd Pullups + ME strict pull ups

Dec 4

A.     Snatch  x 4 @ 73% of 1RM + x 5 @ 77% of 1RM (rest as needed between sets/reps)

80# and 85# used small plates on women’s bar so it was actually 80+85#

85#, second to last set

B1.     Good Morning (3011)            3 x 8-12 75x12, 85x12, 95x12

    Rest                    1 minute

B2.    1-arm Farmer Carry            3 x 50 m/arm (moderately tough; not too heavy where you can’t maintain space between arm and torso)

50# across

C.    Weighted Strict Pull Ups + ME UB Strict Pull Up x4x3+ME (place DB between your legs for 3 then drop for ME set)  (add weight as able; recommend starting at 25)

25#+10 UB strict pron grip, 30#+7 sup,35#+7 pron, 35#x6 sup grip

BS 5x5, HSPUs + 2 RFT: 1K Row, 30 WB, 5 Snatch Heavy

Tues Dec 3

A.     Back Squat                5x5

165 across

Last set

B.    Every 45 seconds             x 7

    HSPU    (kipping)            x 3-4 (as fast as you can manage)

    3, 4, 4, 4, 4, 5, 5 + another 3    at end - Total 32       

C.    2 RFT

    Row                    x 1000 meters

    Wall Ball                x 30 @ 14# x 10”

    Snatch                    90#x 5

17:50 used 95# for Snatch,

Rows were both 4:35

Wall balls were 20+10, then 14+10+6

Snatch all singles, only 1 fail on round 1

Good workout, not as painful as I thought it would be, think 95 was perfect weight for the effect. I definately had to stop in between every snatch and think about it and rest briefly