Taper weekend into De-Load week
A. 5 rds (NFT) – slow run through of movements
3 Strict Muscle Ups
6 Strict HSPU
1 Legless Rope climb
6 Strict Pullups
3 burpee bar muscle ups
B. 30 min on rower
:30 on hard :30 on easy
*hard at 80% or so, hard, sustainable, consistent
C. DB SA Rows with torso twist at top 6-8 reps x 4-5 sets each arm
D. 10 min of core work (stomach)
E. Reverse Hyper or weighted Back Extensions – 4-5 sets of heavy today
***For those coming to FREE to train following the Flourisher, we will have some fun team stuff to attack with one another. Join us!
Still not feeling my best but much better than yesterday…
1) For time:
50 T2B
15 Hang sqt cleans (145#)
50 Bar facing burpees
15 Sqt snatches (105#)
(18:26)
2) Gym-nasty Chipper
Teams of 2:
8 legless rope climbs
50 strict HSPU
16 strict MU
500 dubs
32 strict pull ups
50 burpee box jumps
64 GHD sit ups (each)
(Around 31 min)
Saturday training by myself is not as fun as at CFF
A- 4×3 back squat @90%- spicy but happy with hitting these
B- Rack holds 15 seconds rest 1 minute x6 @405#- midline ouch
C- high block clean pulls @120%
D- 3 RFT
25 thruster 95#
25 lat burpees over bb
time: 8:47- gross and painful
E- 6x500m row intervals
F- 10 min 30s hard 30s easy on rower
Haven’t felt good on the rower all week. Not sure what is going on there. Could be this cold I have going on. ORRRR I guess I just need to row more. Thought my effort on the thruster burpee was decent, maybe could have pushed it on the 2nd and 3rd sets of thrusters more, but kept a good pace on burpees throughout.
Today’s programmed training for me included:
Snatch Balance x2 + OH squat x3, build to a max complex in 20 min.
-got 265lb in that complex.
– got 275 with one snatch balance and 3 oh squats ( didn’t want to drop bar on neck again, 265 hurt me a little)
3rft
25 thrusters 95lb
25 lat bar burpees
9:54
1k row
1 mile run
1k row
@80%=16:35
Holy volume…. Careful of this much volume on a Saturday leading into deload. Don’t overdue the internal rotation.
Lots of fun with CFR team today!
1) For time:
50 T2B
15 Hang sqt cleans (205#)
50 Bar facing burpees
15 Sqt snatches (155#)
11:30
2) Gym-nasty Chipper
Teams of 2:
8 legless rope climbs
50 strict HSPU
16 strict MU
500 dubs
32 strict pull ups
50 burpee box jumps
64 GHD sit ups (each)
*24:11 with the Danimal
1) For time:
50 T2B
15 Hang sqt cleans (205#)
50 Bar facing burpees
15 Sqt snatches (155#)
(13:00)
Cleans -5,5,5
Snatches-5,3,1’s
2) Gymnastic jungle
Teams of 2:
8 legless rope climbs
50 strict HSPU
16 strict MU
500 dubs
32 strict pull ups
50 burpee box jumps
64 GHD sit ups (each)
24:16 with kris
A. Done. Subbed bar MU for extra ring MU
B. 7206m
C. Done w 70#
D. 5×12 Sit-ups w 35#
E. 5×12 weighted back extensions w 45#