Metcon

4 RFT:

10 Alt DB Power Snatch, 65#

10 DBall Cleans, 100#

9:35

Mayhem Aerobic 5.2

EMOM4: 100 meters in 18-19 secs

16,15,17,16

*Rest additional 3 minutes

150 meters x 4 in 26-27 secs

*Rest 1 minute between reps

26,25,27,27

*Rest additional 3 minutes

2 x 200 meters

First in sub 50 paced 

Second all out 33 secs or less

*Rest 3 minutes between

All Rxd. Second 200 in :32

Smolov 10.3

Back Squat

2x3 @ 250# - 290#

1x4 @ 325#

3x5 @ 345#

Aux Str

Side Lying DB Shoulder Lateral Pullover (w/ bent elbow) 3x15 @ 10#

Poliquin Step Ups 3x15

Back Extensions 3x15

Bent Over Alt BB Taps 3x10 @ 95#

Kneeling to Squat Front Plate Hold 3x6 @ 35#

Straddle seated Double Hip Flexor Lifts offs over 45# DBs 3x10

Mayhem Aerobic 5.1

1000 meters mod - 4:47

Rest 1 minute

400 meters mod - 1:55

Rest 2 minutes

1000 meters mod - 4:47

Rest 1 minute

400 meters mod - 1:55

Rest 2 minutes

400 meters mod - 1:55

Rest 1 minute

400 meters mod - 1:55

Rxd

*Wind in one direction and feels like 103

Metcon

1 minute on 1 minute off x 5:

Bike Cals x 15

Max Muscle Cleans, 95#

9-6-5-4-2

Mayhem Aerobic 4.2

5 Reps:

2 minutes mod

*Rest 15 sec between each rep

*Rest 1 minute between the 5 sets

First 5 sets total distance = 1850

Second 5 sets total distance = 1775

Total = 3625

*Rest 15 minutes

2x80 meters fast (Rest 2 mins between)

*Rest 2 minutes, then-

1x100 meters fast - :33 (sub :20 goal) - :15

*Rest 6 minutes

1 Minute for max distance 

LT 335

345

Smolov 10.2

Back Squat

3x3 @ 250# - 290# - 325#

3x3 @ 345#

1x3 @ 365#

Mayhem Aerobic 4.1

4 Sets:

500 meters mod/fast - 2:28

Rest 1 minute

500 meters mod/fast - 2:28

Rest 2 minutes

Rxd

Smolov 10.1

Back Squat

3x4 @ 230# - 270# - 310#

1x3 @ 345#
2x4 @ 335#

Mayhem Aerobic 3.2

8 Sets:

200 meter jog 1:15

300 meters fast 1:15

*Rest 1 minute between

All Rx'd except last 300 in 1:24.

*Lost legs and right side cramp

Strength

Seated Calf Raise 5x12 @ 45#

SL DB RDLs 3x8 @ 30#

BTB Cable laterals

3x12 @ 10# left

3x12 @ 7# right

Seated Cable Pancake 3x10 @ 40#

Machine prone Leg Curls 3x10 @ 100#

Machine seated Leg Extension 3x10 @ 100# - 110# - 120#

Lat Pulldowns w/ wide grip V bar 3x10 @ 140# - 150# - 160#

Rope Tricep Pulldowns 3x10 @ 100#

Seated Cable Row 3x10 @ 150#

Seated Machine Bicep Curl 3x8 @ 60# (more for the stretch)

Seated Machine Dip Pushdown 3x10 @ 130# - 160# - 190#

Smolov 9.3

Back Squat

2x4 @ 250# - 270#

5x4 @ 310#

Mayhem Aerobic 3.1

3 Sets:

300 meters mod/fast 1:32

300 meter jog 1:50

600 meters fast 3:04

15 sec rest

100 meter walk - ~1:15

Rxd

Tried to pace at those times, first 600 in 2:44 then slower for last 2

Mayhem Aerobic 2.2

4 sets of 4 minutes at moderate pace

*Rest 1 minute between

Target distance = 770

Rx'd

Yoga Core

Smolov 9.2

Back Squat

1x3 @ 230#
1x3 @ 270#

1x4 @ 310#

1x3 @ 345#

2x5 @ 325#