When I asked my questions about the double, I should’ve been more detailed, in that I had the time, was going to do the first workout, hang out, do some work, check my email, etc. and rest for whatever time you recommended, so I just chilled and worked for a little over 2.5 hours and then did the AB piece.
AM
(done as PM)
10 min bike easy pace
+
4 sets
30 sec bike @ 525-575 watts
90 sec slow spin, <200
Found the groove right around 539 watts
+
5 min AB for cals
91 Cals
Started out the first 2 minutes in the mid to low 400’s, but mentally did not want to hold that, next 1:30 was upper 3’s but fighting for it, with 90 seconds started using my arms a lot more to get into low 4’s, and with 30 seconds left got to low 5’s, and I told myself with 10 seconds left you have to give whatever you have left and got into mid 600’s
+
5 min bike easy pace
PM
Foam roll lats
+
DB skill exposure (same as last week, move through and build comfort with skills)
EMOM for 20min
Min 1 - 10 1-arm alternating DB squat snatches @ 50lbs
Min 2 - 5 2-arm DB squat cleans with touch to floor + 5 2-arm hang squat cleans @ 50/hand
Min 3 - 5 2-arm DB Burpee to box step over @ 24in @ 50/hand
Min 4 - 5 steps/arm 1-arm DB OH Walking Lunges @ 50/hand
Min 5 - 10 steps 2-arm DB OH Walking Lunges @ 50/hand
What a difference a week makes, did 10 on first half and 8 on last half
DB snatches felt solid
DB cleans sky rocket my heart rate, got done with my reps in plenty of time just breathing hard
Burpee box step overs, roughly 8-9 seconds per rep, played with different foot step down, I’m stronger on my right leg so could feel less fatigue when I stepped down more using the eccentrics on my right leg
1-arm overhead no big deal
2-arm, right between steps 6-8 I could feel my back wanting to overextend big time, left arm was pretty solid holding lockout, but right arm wanted to give, and I could feel the restriction was coming from my thoracic area
+
AMRAP 20 min
5 power cleans @ 145lbs
10 toes to bar
15 wallballs
10+13
Goal was to do a round every 1:35-1:40, and start next round at 1:50/round, stayed pretty consistent with that, around 13/14 minute mark, mentally wanted it to be over just becuase 20 min amrap is a long time not because I was tired or exhausted, so staying focused and being in the moment was something I had to dial in right then and there.
Didn’t really push very hard on this one today, went 6/4 on t2b, I thought I was going to feel more fatigue there, but confident I could’ve gone 10 UB each time
All wall balls UB and all singles with cleans until last 5
+
Dbl banded shoulder external rotations from seated x 6-8
Dbl banded reverse flys from seated x 6-8
Prone liftoffs x 3-4 with 2 sec hold at top (light load)
2-3 times through
All done