A. Segmented Snatch grip DL (3 pauses) 5-5-5-5; rest 3min #building last set tough

B1. BTN Press @21X2; 8-10 x 3; rest 1min 

B2. SA Db Row @20x1; 6-8 x3; rest 90sec 

+

3 sets

400m Row @ 80%

20 KBS #50

20 Hollow rocks

rest walk 2min 

9/29

AM 45-60min yoga or martial art

45 mins kung fu
Mostly chi kung stuff, warm-up mainly
HR monitor batt died so no data there

A. Back squat w/ Chains @ 20X1; 4 x 4; every 90sec x 5set w/ 65% of 1RM
B. Wt Pull up @30X1; 4-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms
+
10min EMOM
min1-- Mixed grip Strict Pull ups amrap in 30sec
min2-- 12 Front Rack KB WL steps 12 #44/h
+
For time; 85%
12-10-8-6
Burpees
Wall balls 14#/9'
Box jumps 20"--step down
Assault bike calories

rest day

60min MT bike ride/ hike

A. PC + Hang Cean + Jerk @75% of RM CJ--every 90sec x 6sets
B1. BTN Press 6-8x4; rest 90sec
B2. Pendlay Row @20x1; 8-10x4; rest 90sec
C. wt back ext @2012; 81-0x3; rest 1min
+
EMOM Eccentric HSPU 8-12" deficit @50A1; 2-3 x5; rest as needed
(Stacked 3 45# plates and used abmat for head)
+
10min amrap
Row 15 cals
10 Push ups
5 Toes to bar

AM 45-60min --your choice

Super stressed today... not sure why

40min unplugged walk
MTB ride and cool down then some meditation helped
https://flow.polar.com/training/analysis/224304499

A. Muscle Clean 4-4-3-3; rest 90sec building #moderate
B. 3 Position Power clean (floor-knee-hip) w/ 65-70%; 5sets;every 2min
C1. SL DB RDL @31x1; 5/legx3; rest 1min
C2. Wt Dips@50x1; 3-5x3; rest 2min
+
FT
50-40-30-20-10 Double unders
10-10-10-10-10 Slam Balls #40

AM
30sec Abike @60RPM
30sec Resst walk
x 30
HR data


PM--your choice 30-45min
Ba Gua practice warm-up and Orginal form Gua 1

A.PS + SN Bal x 2 + OHS x 3; 4sets building from empty bar
B. EMOM Snatch @ 77% x 1 --7min
C. BS @30x1; 3-5x4; rest 2min
D. mixed grip wt pull up 2-3x3; rest 90sec
+
3sets@80%
Goblet Squat 20reps #55
10 HSPU
rest 1min
rest 3min
3sets @85%
25 Abike cals
15 Pull ups kipping 5.5.5
rest 1min

9/19

60min MT bike ride/ hike

https://flow.polar.com/training/analysis/218512735

9/18

A. PC + Hang Cean + Jerk @70% of RM CJ--every 90sec x 6sets 

B. BTN Press 8-8-8; rest 1min 

C1. Pendlay Row @20x1; 6-8x3; est 90sec 

C2. Wt Back Ext @30x2; 8x3;rest 90sec 

+

13min AMRAP

20 Strict t2B

30 Push ups

40 Sit ups anchored

20 Slam Balls #40

+

3sets

Hammer curls @30x1; 8-10x3; rest 1min

Lying DB Tricep Ext @30X1 8-10; rest 90sec 

9/17

AM 45-60min --your choice

9/16

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads 

B. EMOM Power Clean + Hang Clean @ 80% 1 rep--6min 

C1. RDL@ 301x1; 3-3-3 rest 90sec 

C2. DB Chest Press @30x1; 4-6x3; rest90sec

+

5rds @80%

5 CTB Pull ups

10 Box Jump --step down 24"

15 Sumo DL H P #75

rest 2-3min

HR data

9/15

AM

30sec Abike @60RPM

30sec Rest walk 

x 25

PM--your choice 30-45min

HR Data

9/14

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only

B. EMOM Snatch @ 75% x 1 --5min

C. BS @30x1; 4-6x4; rest 2min

D. mixed grip wt pull up 3-4x3; rest 90sec 

+

4sets

Row 150m

rest 10sec

15 KBS #50

5 Burpee

rest 10sec

Amrap kipping pull ups -1

rest 90sec

+

3sets

DB incline curls @30x1; 6-8 reps

rest 30sec

Ring Dips 8-12

rest 1min

HR data on the WoD

9-13-15 lifting vids

9/20

rest day

60min MT bike ride/ hike
screwed up my timing on some stuff and got to busy... missed this

A. PC + Hang Clean + Jerk @65% of RM CJ--every 90sec x 6sets 

B. BTN split Jerk 3-3-3-3; rest 2min--use 75%

C1. WCU @30x1; 3-3-3; rest 1min 

C2. Wt Back Ext @30x2; 8x3;rest 90sec 

+

4sets  - HR data for this 

10 DL TnG @ 185

10 Burpee

rest 2min increase--2reps per set (12,14,16,)

+

3sets

Hammer curls @30x1; 8-10x3; rest 1min

Lying DB Tricep Ext @30X1 8-10; rest 90sec 

AM 45-60min --your choice
https://flow.polar.com/training/analysis/208092667

Free style striking and footwork on the patio with some circle walking and strike at the end.
Last 5 mins = cooldown

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads 

B. EMOM Power Clean + Hang Clean @ 75% 1 rep--6min 

C1. RDL@ 301x1; 4-4-4 rest 90sec 

C2. DB Chest Press @30x1; 5-7x3; rest90sec

+

5rds@80%

Abike 25cals 

15 Sumo DL HP @ 55

10 Ring Dips 

+

Suitcase Carry #heavy 20m x 3; rest 90sec btw 

AM-- Row 6k easy pace--every 1K go 1sec faster starting at 2:10
Pacing was better this week but still not able to match the numbers consistently.
Things really fell apart about 18 mins in.
https://flow.polar.com/training/analysis/205495963

PM--your choice 30-45min

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only

B. EMOM Snatch @ 70% x 1 --5min

C. BS @30x1; 6,6,5,5; rest 2min

D. mixed grip wt pull up 3-4x3; rest 90sec 

+

3sets

30sec abike @ 90%

rest 10sec

20 DU

5 Burpee

rest 10sec

pendlay Row 10-12 #moderate

rest 90sec

+

3sets

DB incline curls @30x1; 6-8 reps

rest 30sec

FLR 1min on rings

rest 1min

60min MT bike ride/ hike

9/4

A. Thruster 5-4-3-2-1;rest 2-3min
B. BTN split Jerk 3-3-3-3; rest 2min--use 75%
C1. SA DB Row @30x1; 8-10x3; resrt 90sec
C2. Wt Back Ext @30x2; 8x3;rest 90sec
+
FT
3-6-9-12-15
WB shots #20-10ft
Box Jump onand over 20"-step down
+
3sets
Hammer curls @30x1; 8-10x3; rest 1min
Lying DB Tricep Ext @30X1 8-10; rest 90sec

AM 45-60min --your choice

5k row

https://flow.polar.com/training/analysis/199697413
5k row 23:57.8
ave /500 2:23.7
Lower back still very tight in the am
also I have trouble sustaining power in the early am



PM mtbing
https://flow.polar.com/training/analysis/201299983

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads
B. EMOM Power Clean + Hang Clean @ 70% 1 rep--6min
C1. RDL@ 301x1; 5-5-5; rest 90sec
C2. DB Chest Press @30x1; 6-8 x3; rest90sec
+
5rds@80%
Row 300m
12 OH WL Steps #45plate
8 ALT DB Snatches #70
10 HR Push ups
+
Suitcase Carry #heavy 20m x 3; rest 90sec btw

AM-- Row 5k easy pace--every 1K go 1sec faster starting at 2:10
https://flow.polar.com/training/analysis/197338206
Back way too tight for rowing row the AD for 20 instead targeted 120-130hr

PM--your choice 30-45min
40min MTB ride HR battery died so no data which was a bummer because I had trouble with what are normally simple technical obstacles. not sure if I was working too hard or the humidity/heat just got to me... Focus was off as well.