092814-100414

Catching up on the week seems easier than blogging day to day right now...

092814
Backward Roll To Support; 1 x AMRAP UB
still can only do with band
L-Rope Climbs; 1 x AMRAP UB
1/2 rope...ugly l-sit
Freestanding HSPU; 1 x AMRAP UB
PR is 2...couldn't do any today
Barbell Overhead Pistols
didn't try due to knee

20 in AD-so I didn't feel completely worthless

093014 
"Amanda"
with 115LB Power Sn!!
 11:32. all mu singles-non false grip. Snatch felt iffy because of my knee and my wrists were torn up from the 20 MU for time, so I did non false grip singles. good workout though.

100114
A. Front Squat, build to a single - no fails if it feels good
180--Didn't bother my knee at all. Need to work on staying tight, I feel like there's more in the tank
B. Split Jerk, build to a single - go for it
155--knee was the limiter
C. As many sets of 2 unbroken touch n go Power Snatch @ 125lb as possible in 7 mins
none. not even a single. I failed for 7 minutes...that was fun
D. EMOM for 9 mins:
1st - 20 Shoulder to Overhead @ 75lbs
light, but hurt knee
2nd - 15 Russian KBS - 32kg
easier than I thought, 10 and 5
3rd - 25 NPUB

100314
3 sets @ high effort:
AMRAP Toes to Bar (21/21/18)
120 sec unloaded Prowler Push (subbed AD)
180 sec rest
+
1 min rest
+
10 min Row @ EZ effort
+
1 min rest
+
3 sets @ high effort:
20 GH Sit-ups
20 Box Jumps - 20" - jump down, no rebound
20 cals AD
180 sec rest

100414
AM
5 sets:
Row 30 sec @ 97% - damper 5
30 sec rest on Rower
Row 30 sec @ 97% - damper 5
5 min rest
felt run down from the week, slept in and did not do.

PM - MAP Scenario's (Running 1st each time)
Complete the following, each for time @ 85-90% effort:
Run 1k - sub 4:30 min
+
5 min rest
+
Run 1k - sub 4:30 min
felt like shit. bothered my knee
+
5 min rest
+
For time @ 85-90%:
Wall Balls - 14# - 9,8,7,6,5,4,3,2,1
Pull-ups - 5,5,5,5,5,5,5,5,5
3:59-LOVED this. All UB (as it should be)...hurt but was fun. knee felt surprisingly good on the WB
+
5 min rest
+
5 rounds:
30 sec KBS - 24kg onlyhad 16 kg
30 sec Burpees
+
5 min rest
+
For time @ 85-90%:
Push Jerk @ 95lb taken from rack - 7,6,5,4,3,2,1
Box Jumps - 30" (step down) - 10,10,10,10,10,10,10
10:48-combo of push press and push jerk dt knee. BJ were HIGH