A – Squat clean x 5 reps for time (all singles), rest 2 min x 3 sets (weights = 165/185/205)
31 (did 6) – 26 – 29
B – Snatch pulls 3×3, do these around 205, keep speed high, rest 2 min
Speed felt so good that I had to stop from doing a high pull
C – Front rack walkout x 10 sec hard contraction, rest 2 min x 3
@ 355
+
3 sets @ high effort, rest 2 min bt sets
30 DU’s
3 power cleans @ 185 (not TNG, singles)
25ft HS wal
2:53 – minus rest
Power clean/PJ x 5 TNG reps, rest 2 min x 4 sets, build to tough set by the end
185-195-210-220
+
Bottoms up front squat x 1.1.1.1 x 3, rest 10 sec/2 min
255-275-295
Never got a picture of where my hip crease was in the bottom position so not sure if set up was exactly where we needed to be
+
AB 90 sec progressive intensity (faster every 30 sec)
AB 2 min easy
AB 60 sec progressive intensity (faster every 20 sec)
AB 2 min easy
AB 30 sec tough effort
Goals were –
90s – 400-500-upper 500 watts
60s – 550+ – 600+650+
30s – 900+
Stayed pretty close to my goals the whole time
+
10-15 min mobility
4 min AB @ 60%
3 min row @ 60%
2 min ski @ 60%
rest while foam rolling 4-5 min x 3 sets
+
Table top plank press ups x 5-6, 2 sec hold at top of each
Arch body hold with PVC overhead and active glutes x 10-15 sec
Goblet squats with wide stance @ 2020 tempo x 5-6
Straddle straight leg liftoffs x 5 + feet touching liftoffs x 5
3 sets
Both done
These felt really good today
A – Power snatch x 5 reps for time @ 165lbs (not TNG, reset as quickly as you can at ground), rest 2 min x 4 sets
23-24-25-24
B – Clean pulls 3×3, do these around 295-315, keep speed high, rest 2 min
305
C – Sandbag bear hug good mornings x 8-10, rest 2 min x 3 sets
so I was dreading this and thought it would be terrible. Set 1 & 2 were not bad. For some reason set 3 was miserable.
D – 14 1-arm alternating TGU
shoulder was kind of irritated today, so pressing out in supine position did not feel great, so I had to adjust that angle.
+
Band pull apart series
Running clock
0-5 min
100 wallballs (20lbs)
5-10 min
3 rounds of
10 Hang PC/PJ @ 115
10 bar facing burpees
10-15 min
AMRAP AB cals
3:30
4:59
53
51/29/20
3 rounds – was amazed how much my shoulders were smoked. I know we’re still a little behind on the shoulder endurance had to break up each round of bb work. First round was slow as shit, looked at the clock and made up my mind to really push the burpee, and I felt like I did a decent job at that point. Had about 35-40 seconds to finish the last set of burpee and did with 1 second to spare.
Bike – i felt like I spent the first 1 minute just trying to make myself move. The next minute I felt like I was just trying to get my arms to move. Minute 3 I told myself that you just have to try and move a little faster. Right about that time I thought you have to find a way, so goal was to get wattage around 300+ and kick for the last minute. Wasn’t really there but last 30seconds I believe I was in the 700’s. This was a perfect amount of suck.
Had to do this early in the am on a little less fuel and sleep. Not sure which is the lesser of 2 evils, a little more sleep and fueling with high humidity and high temperatures, or earlier in the am with less fuel and humidity but not disgustingly hot.
+
15 min easy cooldown
+
10 min mobility
A – Banded speed deadlifts – 3 reps EMOM x 10
215
B1 – Single KB rotational deadlifts x 6 (1 rep = touch ground on either side and stand to neutral between), rest 1 min
90
B2 – Single KB suitcase deadlifts with no hip rotation x 6/side, rest 1 min x 3 sets
100
This kind of work is so awesome but so demanding. I feel like you spend just as much if not more energy fighting anti-rotation than actually moving the load itself
C1 – Kang Squats x 5, rest 60 sec
125-15-115
C2 – Straddle L-sit into bent knee straddle L-sit, ALAP in each position, rest 2 min x 3 sets
15/20 – 15/15 – 14/13
D1 – Reverse straddle leg lifts from bench x 10, rest 1 min
This was a shit show – I suck at these and I don’t like sucking at anything
D2 – Frog pumps x 30, rest 1 min x 3
done
shoulder extension protocol and hip movement quality
+
A – Clean cluster – 1.1.1.1.1, new rep every 15 sec, rest 2 min x 4 sets
225-230-235-240
B – Front Squats – 3×3, rest 3 min
275-295-305
C1 – Banded prone hamstring curls x 10-12/side
C2 – Side lying straight leg adductions x 10-12/side
C3 – Banded lateral monster walk x 10-12 steps/direction
3 sets
done
+
For time, high effort
15 strict HSPU
40 row cals
20 kipping HSPU
40 row cals
25 burpees over erg (lateral)
7:23
Did my first burpee at 6:04
First round on row I wanted to stay above 1300 cal/hr, second round I wanted to stay above 1200. Wasn’t as successful at goal on round 2 as I was in round 1. Wasn’t sure if I would be able to hit all the strict hspu unbroken as warming up for it, I didn’t feel great or strong overhead. After the second 40 row cals, I took about 8-12 seconds before I started the burpees.
Bike nasal breathing only 6 min
+
2 rounds
Reverse bear crawl with banded KB drag x 50ft
Ostrich walk 50ft
1-arm KB front rack carry x 100ft/side
1-arm farmer carry x 100ft/side
Used farmers handles and might have been a bit aggressive on weight, and reverse bear crawl made me fool like poop for some reason today in that inverted position.
+
Bike nasal breathing 6 min (same speed)
+
2 rounds
PVC overhead duck walk 25ft forward
PVC overhead duck walk 25ft backward
PVC overhead high knee marches with active overhead reach and glute squeeze of grounded leg each step x 50ft
PVC assisted glute airplanes x 3/side
This was good
+
Bike nasal breathing 6 min (same speed)
+
2 rounds
1-arm bottoms up KB thrusters x 5/side
KB russian swing + flip and catch upside down + goblet squat x 8
Reverse alternating lunges with KB thread throughs x 6/side (12 steps)
Hollow rocks x 15 sec
Arch rocks x 15 sec
This was fun
+
Bike nasal breathing 5 min (same speed)
+
2 rounds
Single arm banded straight arm lat pulldown from half kneeling x 5/side (go light on this pending how the lat feels)
Single arm banded external rotation into overhead press x 5/side
Empty bar strict press x 10 with 3 sec hold overhead each rep
Inverted BB rows x 5-6, controlled negative each rep (again, adjust this to maybe some light bent over DB rows as able)
Triceps felt pretty smoked on the presses – all other work felt great, no residual
+
Bike nasal breathing 5 min
A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load)
95 – might not have been in the “light category on the 5th and 6th set
B – Slow pull squat snatch – new rep EMOM x 10, light load. 4 count from floor to power position then finish
150 – this felt really good today and a couple things clicked that I have been needing to focus on
C – Squat snatch – new rep EMOM x 6, build this week to tough single by the end
200 – missed 205, had some technical errors when going into this piece.
+
For time
10 ring MU
75 BB push presses @ 75lbs
3:42
Muscle ups unbroken – wasn’t the best choice for best strategy/score but when the first 2 didn’t hurt I wanted to see if I could do it.
Push press sets were 18-18-and I think I broke into 3-4 sets, don’t really remember but
+
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done
A – Clean and jerk singles x 6 tough sets, rest as needed, keep quality high
225-235-245-255-265-275
Was pretty stoked about hitting the last 2 lifts, it’s been a while. The jerk today felt way more solid than the clean did. My back felt a little tired from yesterday.
B – Front squat cluster – 3.3.3 x 3, rest 30 sec/3 min
255-270-275
That 275 almost buried me and took all my lunch money.
+
For time
100 DU’s
50 back squats @ 135lbs from floor
100 DU’s
50 bar facing burpees
100 DU’s
12:28
Most of the time was spent on the burpees. Wanted to go fast but just couldn’t make myself. Only on a few of the reps did I feel any discomfort. I even broke the middle dubz in hope of saving some gas in the tank and try to push the burpee. The good thing is we can probably get a little more exposure on the burpee because the pain was minimal.
Was tired and felt pretty drained after this day. Think I’m going to slow adjust some small tweaks in my food consumption. I need more carbs.
