12/13
A – Floating snatch grip deadlifts 4 sets of 5, rest 2 min (straps ok)
185-215×3
+
EMOM x 6
Odd: 20 Sec Squat Snatch @ 155lbs – 4-3-3
Even: 3 wall walks + 15 Crossover Singles – done
+
EMOM x 8
Min 1: 10 OHS AFAP @ 95lbs
Min 2: 10 TTB AFAP
Min 3: 10 FRWL @ 95lbs
Min 4: 20 Second AMRAP Bar Muscle Ups
Done – 7&6 on bmu
+
For Time:
20 Cal Echo Bike
24
Still recovering but felt a bit more normal this week
12/12
A. HSW Pirouette 180 degrees; accumulate 4-6 turns in each direction; rest as needed bw reps
the 180 degree turn I feel confident with
B. HSW Pirouette; 360 degree turn; accumulate 4-6 turns in each direction; rest as needed bw reps
but this is a big struggle for me, i feel super confident with a 270 degree turn but finishing that last 90 is hard
+
5 sets, new set every 8 min
500m row
500m ski
1000m bike
5:57-5:49-5:47-5:49-5:52
12/6
A. Split Jerk: Build to a tough single – Blocks allowed
255 – back is tight, but didn’t effect jerk per se, just the confidence I had in going much heavier
B. Pistol: 1min AMRAP, alternating
My low back was so stiff and tight, i did everything to try and loosen it up but just couldn’t get it to move and when i tried a pistol it just wasn’t happening
+
For time:
15-12-9
Unbroken sets of Hang Power Snatch – 115lbs
Run 2 min @ easy recovery pace b/t sets
*If unable to hit each set unbroken, lower weight to something you can complete touch and go for today.
Completed and actually pretty excited, normally 115 is a really tough weight cycling the barbell with snatch
+
For time
3-6-9 wall walks
20 GHD situps
90-60-30 DU’s
I do not remember at all but with back stiffness ghdsu were not good and did not feel smooth there at all – i actually felt good with wall walks and worked on the tng wall walk techique….once again i do not remember time, wall walks and dubz were good but ghdsu really slwoed it down.
12/7 – OFF
12/8
Overlap
Really really good piece here with pulling gymnastics, ski and hang clean and jerk
12/9
A – Bench: 4,4,2-4,2-4; 80,85,90,95% 5RM
185-200-210-215 for 2 I didn’t go heavier without a spotter
+
EMOM x 8-12:
Min 1. 20 sec AMSAP False Grip Ring to Chest Hold
Min 2: 20 sec AMSAP Ring Support Hold – Top
Min 3: 20 sec AMSAP Ring Support Hold – Bottom
Min 4: Rest
+
For time
Ski 1k
90ft HS Walk (15ft down + 15ft back segments)
Ski 1k
60 sec Free HS Hold in 5ft x 5ft box
Ski 1k
30ft HS Walk w/ Pirouettes
Ski 1k
Wasn’t happening today, my wrist (the ganglion cist) that popped up 9-12 months ago and has been completely dormant has been really really irritatinig. I thought i was having wrist issues but realized today it was this. It goes away within 5 minutes of stopping wrist flexion
*Score is total time.
If capped:
1 rep = 5ft HS Walk segment
1 rep = 10 sec of free HS Hold
1 rep = 15ft HS Walk Segment or 1 Pirouette
*Reset monitor each round.
*HS Walk – must be completed in 5ft unbroken segments
*HS Hold – time starts when feet are off the ground, time stops if hands touch any part of the box or when feet touch the ground
*HS Walk w/ Pirouette – Must walk 10ft to pirouette box. If you fail pirouette, you may start outside of the box and walk back in. You do not have to complete the 10ft hs walk again. Pirouette rep is complete once you have completed full rotation and walk hands outside of the opposite the line you entered.
12/10 – OFF
12/11
A. Power Snatch: 3,3,3; rest as needed – 65,70,75% of 1RM. drop from top after each
135-145-155
B. Back Squat @ 31X1: 5,5,X; rest as needed – 60%, 65%, AMRAP (-2) @ 70%
215-235-255×9 – didn’t think i had 9 in the tank but was very very happy with that
+
2 Sets, each for Time:
18 Cal Row
12 CTB Pull-ups
9 Deadlifts @ 225lbs
6 Burpee Box Jump Overs – 24in
rest 2min bw sets
2:03-2:04
+
SPRINT Effort:
2 Rounds for Time:
15 Cal Row
5 Shuttle Runs
2:30somethijg
I know this is a deload week for WIC, but man is it the deload i need for the weekend i had….much appreciated.
12/5
Thorough warmup
+
Echo bike broken 10 min
4 min on, 2 min rest
3 min on, 90 sec rest
2 min on, 60 sec rest
1 min on
*target – 180+ total
201 – I was at 179 before the last minute so I really wanted to push for the 20 in that last minute. And that 201 was at the buzzer, no roll over cals at all
+
Bike/walk cooldown
+
Down regulation breathing x 5-8 min BEFORE you leave gym
Done……when its written in I do it and it is such a great feeling!
12/4
A. Max UB HSW into 300 feet for time. https://youtu.be/-pwVtVCrXRM
12:36 – 75 and had to turn into this to get extra distance behind the 50ft – I was at 150ft at around 5:40ish
B. Freestanding Handstand Hold 1 x Max Seconds. https://youtu.be/wN223ZFu7gA
+
20sec – i should’ve rested a little longer but I needed to see how well i could balance under a little fatigue.
3 sets
12 cal row (finish sub 60 sec)
6 BBJO @ 24in
3 ground to overhead @ 245lbs
rest 5 min bt sets
2:59-2:53-3:00 – it was the jerk all the way as the limiting factor here. Clean felt strong except for the last set as I was getting tired. Also notes said 12 cals sub 60 which I thought was awfully slow so I tried to get the row and the burpee under 60 sec
11/29
A. Split Jerk Stance Strict Press: 5 reps x 4 sets; rest 2 min – 40% 1RM SJ – alternate front foot each set, keep this light/technical focused
115×2 – was a bit too grindy to be tech focused – so dropped to 95 and that was much better
B. Deadlift: Build to 90% Current 1RM
405
C. For time:
20 Hand Release DL @ 75-80% 1RM
I don’t remember exactly at this moment but i know it was just over 2 minutes and i did it at 295
+
20min AMRAP:
50 CTB Pull-ups
50 DB Thrusters @ 50lbs
50 TTB
50 DB Box Step Ups (one DB) @ 50lbs
50 HSPUs (open standard)
50 DB Ground to OH @ 50lb per hand
This did not go well, i was distracted before i got started so it pout me in a pissy mood, and then my hands started hurting on the c2b and it just put me in a bad place, the thrusters did not go well, my lats felt so tight from the c2b that locking out felt so tough, i had to reframe my mind when i was really close to quitting on the TTB but i zoned back in and just told myself to give all you have for the time that i had left….i finished with 44 hspu, Just not in a good place and was tired and the distraction and briefly thought about quitting and trying over later but that it was an opportunity to get better but having good mental focus. I struggle already with workouts like this so i was excited to take this on.
11/30 – OFF
12/1
Overlap
A. clean & jerk doubles – power + full/split – 4 sets @ 225
B. Auto-regulated back squat @ 275, 1 rep, rest 30sec, 2 rep, rest 30….. – did up to 5 on set 1 and 4 on set 2
C. 4 rounds for time
12 echo cals
6 dbl db snatch @ 50/hand
2 rope climbs
I actually had rare access to 15ft rope climb so i wanted to do something with RC, RC technique was actually decent, but confidence and cycling time needs improvement but it was better than in the past, so some good takeaways. 9:34
12/2
A – Bench press – 20 reps for time @ 185lbs
1:15 (7-6-3-4)
(rest as needed)
Throwdown:
“Three Course Meal”
For max reps:
Every 3 min x 3 sets:
15 DB Bench Press – 50lbs per hand
10 Squat Snatch – 135lbs
AMRAP Lateral Burpees Over Bar in remaining time until 3 min mark.
*Score is total reps combined for all rounds including the bench & snatch.
Standards – One head of DB must touch chest at bottom, arms fully locked out at the top. Must be squat snatch. For burpees, after the jump feet must make contact with the ground first before chest. Two foot take off.
29 – (21-7-1) – had to break the bench press in round 2 & 3, which slowed me down – had 2 snatch missed in round 3, and cycle time of the snatch slowed down a lot…..this was fun, i knew it was going to be sneaky but and knew the bench press was going to really effect opening up for the snatch,.
11/28
Thorough warmup
+
Every 2 min x 4 sets or until you miss
Echo bike x 27 cals (must finish in < 90 sec)
1:15-1:16-1:23-1:27 – reset the bike on every interval and I was not going to do that again
(rest 5 min after 4th, or after you miss)
Every 3 min x 4 sets or until you miss
Echo bike x 36 cals (must finish in < 120 sec)
1:54-1:51-1:56-1:57
(rest 5 min after 4th, or after you miss)
Echo bike 70 cals for time (target of sub 4)
3:53 – had 36 cals at the 2 min mark and I closed my eyes until I guess I was within range – lined then at 61 cals and 3:30 on the clock so had to switch gears and finish
+
Bike/walk cooldown
+
Down regulation breathing x 5-8 min BEFORE you leave gym
This was hands down the best part of the day and i was pretty close to falling asleep
11/27
A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 30/30s. https://youtu.be/Tz-eP0w9884
B. Handstand walk obstacle tech work 10 min. https://youtu.be/-pwVtVCrXRM
C. Handstand Walk 25, 50, 75, 100, 125 Feet. https://youtu.be/-pwVtVCrXRM
I was having a terrible time with my handstand walks, just bad midline positions, felt i couldn’t open my shoulders up, the handstand obstacle walk tech link was of the handstand walk not tech work. So i did the conditioning work and then came back and revisited this. Coming back around after the row and bb work handstand walking went much much better. Did the same as last week. 25-50-70x 3
+
3 sets
20 cal row (finish sub 60 sec)
4 ground to overhead @ 225lbs
rest 4 min bt sets
2:35 — 2:17 — 2:24 – just did not feel good cycling the heavy barbell today and attacked the rower a little harder than i should’ve on the first one, and i paid for it on the first bb
11/22
A. BTN Split Jerk from Blocks: Build to a heavy single for the day
245 – sometimes i just mentally struggle with behind the neck of the blocks to get under the barbell better
+
B. Deadlift: Build to 87.5% Current 1RM
295- really wanted to go more as it felt easier than last week but wanted to leave some in the tank for future tough singles
+
C. For Reps:
AMRAP UB DL (-2) @ 315lbs
Rest 1 min
AMRAP UB Hang Power Cleans @ 225lbs
Rest 1 min
AMRAP UB Hang Power Cleans @ 205lbs
Rest 1 min
AMRAP UB Hang Power Cleans @ 185lbs
Rest 1 min
AMRAP UB Hang Power Cleans @ 165lbs
11 – 4 (pulled under inito a squat clean on rep 5 and was probably a mistake that I didn’t feel like i recovered from on the next barbell) – 6 – 9 – 15
11/23 – OFF, Happy thanksigving!
11/24
Overlap
11/25
A. Bench press – 10,8,8,6,6 heavier each set, rest 3 min
170-175-190-200-210 – I did not have a spotter this week so I wasn’t as aggressive on pushing the limits as that last set probably had no reps in reserve
+
Thanksgiving Throwdown:
6 Rounds for Time:
400m Run
24 Hand Release Push-ups
48 Double Unders
22:27 I had a very bad double under day, didn’t feel like I could relax until the 4th or 5th round – broke up push ups early as I did not want to hit failure there
11/21
Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
75 sec @ 70-72 RPM
rest 60 sec x 10
+ (rest 3 min)
75 sec @ 70-72 RPM
rest 45 sec x 8
+ (rest 2 min
75 sec @ 70-72 RPM
rest 30 sec x 6
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes
249 (tried to hover as close to 70 as I could to save some juice)-193-146 I really considered failing on purpose so I don’t have to see this progression anymore. Wasn’t feeling 100% (self inflicted) – so it was a grind that became more mental than physical
+
5 sets
20-30 sec parallette L-sit with feet above hands
8-12 GHD raises
20 sec/side single leg wall sit
