Rest Day

Active Recovery
2K run - 9:44
2K row - 8:30

I was due to back squat 5x5 @ 110kg today but the 150 pistols yesterday have left their mark. I didn't feel like i would get out of the squats what i was wanting so decided to rest and mobilise.

Snatches, Pistols & Hill Sprints

AM
BB Gymnastics
2 power snatch every 30s for 5 minutes

50kg all touch and go, felt really easy will up to 60kg next time

Conditioning
For time:
Row 500m
50 Pistols
Row 400m
40 Pistols
Row 300m
30 Pistols
Row 200m
20 Pistols
Row 100m
10 Pistols

12:02

PM

Hill sprint shuttles and trail runnings.

Captain Cooks Monument

Active Recovery

Gentle 3k row - 12:12

Front Squats, Muscle Ups & Team WOD

Strength
Front Squats 5x5
100, 100, 100, 100, 100

I went with 80% of my 1rm but only realised this was my 5rm after the second set. Will keep the weight the same next week, but then bump it up 2.5kg each week from there.

Gymnastics
30 Muscle ups for time

5:22

Started with 8, then 3's every 20-30 seconds and finished with a couple of 2's and 1's.

Team WOD
In a 20 minute window

1 person completes 50 double unders

Whilst the other person AMRAP's

5 Box Jumps - 24"
5 Thrusters - 42.5kg
5 Lateral Burpees

18 Rnds + 7 Reps

Snatches + OHS Triplet

BB Gymnastics
Snatch Tekkers

Worked on my snatch for about 30 minutes, concentrating on landing position. Lately i have been jumping forward a lot and catching with my feet wide. I drilled this today by using the drill Coach B is using below.

Worked up to 60kg hit a couple of really clean lifts and stopped on a high.



Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
Power snatch - 42.5kg
Over Head Squat - 42.5kg
*Complete 10 Double Unders in between each number*

12:02 Rxd

Power snatches in singles, all OHS unbroken apart from the 1st round lost the bar behind on my 8th rep.
I need to work more OHS's into my programing as i struggled with these more than i expected to.

Finisher
3 Rounds aalternating ME Ring push ups & L-Sits

Ring push ups - 25, 20, 16
L-sits - 21, 20, 20

The L-sits were good, I'm going to include more stabilisation stuff in my mid-line work such as L-sits and planks. I think theses along with GHD's, T2B, K2E and sit ups will build a strong core which will benefit my during my lifting.

Work Capacity Wednesday

For time:
Row 1000m
50 Burpees - 2012 Open Standard
Run 800m

10:54

Power Cleans, HSPU's

EMOTM - 12 minutes
Even minutes - 5 Power cleans @ 80% 1rm
Odd minutes - 15 Air squats

80kg all power cleans touch and go.

1 strict HSPU every 30s for 12 minutes

Done, will up the reps to 2 or 3 next time.