Open Week 2 Recap of Training

Monday Training
7:00 AM
Airdyne
30 seconds @80%
30 seconds @50%
x25
256avg
462cals

Noon

A. Squat snatch; 2, 2, 2; rest 3 min
225, 236, 247
B. Snatch grip partial deadlifts from blocks (knee); 2, 2, 2, 2; rest 3min
335, 357, 368, 373
C. Sled pull throughs; 15-20×3; rest 2 min
money in the bank

[youtube=http://www.youtube.com/watch?v=yQtDieu14pA]

PM
21-15-9
Deadlift 315#
Box jump 30″
-6:04 (really tough, broke up deads a lot and just kept moving on box jumps)

[youtube=http://www.youtube.com/watch?v=kScmpH5Mccc]

Tuesday Training
AM
Row 500m @1:41
rest 2 min
x6
-completed all between 1:40.6-1:40.9, 31 s/m average.

Noon

A. Clean and jerk; 2, 2, 1, 1; rest 2 min
265, 275, 285, 295
B. Push press; 5, 5, 3, 3; rest 2 min
215, 225, 235(2), 235(2)
+
30 muscle ups for time (20 double unders on the top of each minute)
4:14 (missed last muscle up before 4mins came up)

[youtube=http://www.youtube.com/watch?v=hXhgyv20cPA]

Wednesday Training
7 AM
swim 30 min easy out of bed continuous pace
– no resting for me today. 25m free/25m breast for 30mins continuous. felt great

Noon
EMOM for 24 min:
Odd- 6 TnG power snatch 135#
Even- 6 CTB chin ups
+
EMOM for 24 min:
Odd- 10 thrustesr 75#
Even- 8 toes to bar
– completed and felt great. thrusters felt great in the bottom on my knee. 

3 PM
60-90 min z1 mobility/flow/skill session
45min Spin on Trainer
20-30min Mobility work

Thursday Training
6:45 AM
30 min z1 row
2:01 avg/500

Noon
Run 150m @tough effort
Rest actively 2 min
x8
rest 4 min
x2
-completed at around 25sec each 150m. felt pretty good. 

Friday Training

AM
Row 30 seconds @85%
Row 30 seconds @50%
x25
1:40.4 (32s/m)

Noon
A. TnG power snatch; 4 reps on the min for 10 min 135# (solid, easy, being careful with my back)
B. Squat clean; 2 reps on the min for 10 min 225# (slightly under where I was prescribed to work today but my back wasn’t feeling good)
C. Snatch balance; 3 reps on the min for 10 min 145# (hands narrower feels so much better in the snatch balance. considering bringing hands in closer on snatch)

Saturday Testing

9:15 AM
13.2 CrossFit Open
10min AMRAP
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24″
301 Reps (10 rounds + 1 rep)
*disappointing performance. felt like I didn’t change my pace very much at all. started at about 50sec on first set then didn’t pay attention after that. barbell kept moving unbroken the whole time but box jumps were tough. missed 3 reps on box jumps. box jumps are super tough for me and fatigue me a great deal. 

1PM

10–>1
HSPU
GHD sit ups
3:59

[youtube=http://www.youtube.com/watch?v=Fo4E0fWbM_c]