Training Feb 17-23

18-Feb
PM
A. TnG power clean; build to a 3rm in 3 heavy attempts

153lbs, 158lbs, 168lbs x1 jumped too quick.  got greedy. 

B. Drop to 80% of A and perform 3 reps on the min for 10 min Done @ 128lbs

C. Snatch grip lockouts (partial deadlifts) from below the knee 3, 3,

3, 3, 3; rest 2 min Done, unsure of loads. 
D. Reverse slow sled drag; grinder pace 20 seconds x4; rest 2 min Done w/~180lbs

19-Feb

AM

Row 500m @1:59

rest 2:30

rest 5 min bw sets 3/4, 6/7)

1. 1:59.5
2. 1:59.5
3. 1:59.6
First three were tough but "ok" 

4. 1:59.5
5. 1:59.3
6. 1:59.8
Second three were tougher yet.  I had to keep yelling at myself in my head, "you CAN" with each pull.  The central governor and I were really dueling today. 

7. 1:59.6
8. 1:59.9
9. 1:59.7
I got 200m into the 7th & quit.  Literally, simply a forget this.  off the rower and back into the office ready to send my coach an email 

PM

A. Split jerk 2, 2, 1, 1; rest 2 min

B1. Push press; 1-2x4; rest 1 min

B2. Amrap parallete hspu in 1 min x4; rest 2 min

+

5 rounds for time:

30 meter hs walk

2 rope climbs

20-Feb

AM

KB play 45-60 min - windmills, turkish get ups, juggling, single arm

OHS, snatch, clean and jerk, etc

PM

Airdyne 60 min z1

(get off every 5 min and perform 30 unbroken double unders)

21-Feb

AM

Airdyne 35 seconds @85%

Airdyne 25 seconds @50%

x25

(For each of these Thursday sessions increase the average wattage per

week from previous week - slightly)

PM

A. Back squat with chains 3, 3, 3, 3, 3; rest 2 min

B. hang squat snatch x1/Snatch balance x1/ohs x1 - 1 complex on the

min for 10 min - moderate weight (~55-70% 1rm)

+

For time

10-->1

Unbroken thrusters 95#

Unbroken CTB chin ups

22-Feb

AM

On the min for 30 min:

Min 1- 3 TnG power clean and jerk 95#

Min 2- 6 hand release burpees AFAP

Min 3- 3 muscle ups

+

On the min for 30 min

Min 1- 5 TnG deadlift moderate

Min 2- 10 ring dips

Min 3- 10 box jumps 20"

PM

3 rounds for time:

Run 200m

20 air squats

10 toes to bar

rest 4 min

3 rounds for time:

Run 200m

10 burpees

23-Feb

AM

21-18-15-12-9-6-3

Calories airdyne

Toes to bar

goblet squat 1 pood

PM

A. Snatch balance; 3 reps on the min for 10 min

B. Hang squat snatch from below the knee 2, 2, 2; rest 2 min (80% effort)

+

10-8-6-4-2

KBS 2 pood - russian

Parallete hspu

24-Feb

OFF