Week 11

29th
A. Power Clean; 1.1.1 (3 singles) every 2 min for 6 sets- add weight per set, stay moderate

85, 90, 95, 100, 105, 110
+
3-5 Rounds- Easy Pace for practice
10 alt. pistols
5 hspu
35 DU
5 hspu
* If no hspu's, sub with C2B

4 sets part hspu and c2b...pistons good
+
15 min EMOM-
min 1: 6-8 Front Squats- 95# (from floor)
min 2: 6-8 Wall Balls- 14# to 9'
min 3: 6-8 T2B
did 6 reps throughout...front squats tough...that was a surprise...
+
10-12 min jog, row, bike, or combo @ easy cool down pace

1st
A. Push Press; 1.1 (2 singles) x3 sets; rest 2-3 min- moderate weight, feel good

75, 75
+
3 Sets @ 85, 90, 95% Increasing Efforts
500m Row
8 T2B
8 Burpees
8 PC&J- 75#
rest 4-5 min btw sets
* Same pacing as last week just a bit longer now.

best average: 2:10 - 2:15...PC&J...hardest and just need to keep working...
+
2 Sets @ Easy, Recovery Pace-
5 min Row
5 min Assault Bike
5 min stetch

2nd
A. Back Squat; 5,4,3; rest 3-5 min- progressive, heavy but no misses
155, 165, 185 - not pretty...but I got it!

B. 10 min EMOM-
odd: 1-2 Skin the cat, practice (if don't feel comfortable do 1-2 rope climbs)
even: 6-8 gh sit ups

Liked this a LOT! 
+
300m Row @ HARD effort
rest walk 5 min
8 Sets-
30 sec Assault Bike @ Easy Spin
20 sec Assault Bike @ Moderate Speed
10 sec Assault Bike @ Hard Effort

3rd- Off


4th

16.2 - got 81...

5th
"Round the World"
1 min per Movement @ easy, leasurely pace
4-6 Sets-
1. Asault Bike
2. Jump Rope (singles)
3. Row
4. box step up- 20"
5. jog on track
6. front plank on hands
+
Mobility as needed

6th- Off