Week of 2/8 - 2/12 - Deload Week

Monday 2/8

A. 8 min EMOM of PC + PP - 135#

B. 10 -> 1 @ Z1 pace of

GS - 70#

Pull-ups - UB-UB-7+1-4+1+1-3+2-3+1-UB-UB-UB

Ring Dips - all UB

KBS - 70#

OH Lunges - 25# bumper (10-10-8-8-6-6-4-4-2-2)

T2B - UB

Wednesday 2/10

A. 6 rounds of (95#)

6 DL

6 BB Row

6 HPC

6 FS

6 Press

6 HR Push-ups

Rest approximately 60 sec

B. 30 TGU - 55# (7:15 on 1/29)

Time: 6:46-47 (- 0:28-29)

Friday 2/12

A. SA DB Press x 5

25-35-45-55-55-55-55-55

B. Conditioning 

30 FS - 135# (UB)

30 C2B Pull-ups (16-5-1's)

30 Burpees (slow n' steady)

30 T2B (5-1's)

Time: 7:29-30

C. 5 rounds of:

20 Russian KBS - 70#

FW DB - 70#/hand

Rest 1:00

D. Skill Practice

HS Walks

Week of 2/1 - 2/5

Monday 2/1

A. 1 PS @ 70-75% EMOM for 6 min

95-115-135-155-155-155-155-155-155-155

B. 1 PC @ 70-80% EMOM for 6 min 

135-150-165-205-205-205-215-215-225-225

C. 2 PP + 1 J EMOM for 8 min - 185#

D. 3 rounds @ Z1-Z2 of

15 GHD Sit-ups

10 GS - 55#

Time: 3:15

Wednesday 2/3

WU: 3 rounds @ Z1 of

5 HSPUs -  strict

7 T2B

10 OH Lunges* - 2 rounds to save knees

A. DL - 4 x 5 x 75% (415#); rest 1:30-45

(185-225-275-315-365-395) - 415 x 4 x 5

B. Conditioning 

15 Gassers 

30 Burpees

30 Alt. KB Snatch - 70#

12 Gassers

20 Burpees

20 Alt. KB Snatch - 70#

9 Gassers

10 Burpees

10 Alt. KB Snatch - 70#

Time: 19:08

Friday 2/5

WU: 3 rounds of

7 T2B

3 HSPUs

10 OH lunges (25#)

A. FS X 3 @ 225# EMOM for 10 min

B. 3 PC TnG q 90 sec for 6 rounds - 

185-185-195-205-205-215

C. Conditioning (retest 5:30)

5-4-3-2-1 of

Bar MU

PC - 225# (+5)

Time: 5:41*

Notes: 

I was on pace to PR but missed twice on the round of 3 MUs and missed once on the PC in round 3, only got 1 PC on the set of two. Missed 3 times and moved on to MU. Then hit two HPC on set of 1. Not apples to apple...at all...also tweaked left knee. Caught the bar in the dreaded "starfish position and now have lateral pain next to knee cap.

In hindsight I should have stayed at 215# to make sure I could maintain proper positioning through all reps/sets.