2/3
Squat snatch gauntlet
EMOM
5 bar facing burpees + 1 squat snatch
(start at 155lbs, add 10lbs/make until you cant hit the lift inside the 60 sec window. ideally have someone there changing weights for you so you can rest during the remaining time in each window, but if not and you start getting close on time, extend working window to 75-90 sec so you have a true chance at hitting each lift)
205 – smoke checked it – then wasn’t able to create anywhere near the same power or effort at 215
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Take 85% of last successful lift and hit 4 quality singles for the day on full rest
175
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Clean x 2/Jerk x 1/Clean x 1/Jerk x 1 – 3-4 working sets, try to have these start at 255 and build as able. take 10-12 sec bt cleans and 10-15 sec bt first jerk and third clean. rest as needed between complexes
255-260-265 missed last jerk. I didn’t feel like I was getting great leg drive, but I wanted to video to see what was going on and even on my dip, my weight is starting to shift forward, so not just on the drive phase but it starts in the dip. I did not feel this at 255. I just felt a weak leg drive at 260 but it’s not necessarily that
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Burpee volume progression
8 sets
Odd sets – 10 row cals @ strong effort into 12 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 12 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day
I successfully made 7 full sets – on set 6 my bike output dropped drastically and carried over into the next row, I tried to mentally settle in and make sure the row stayed about 1200, and did so but that got me in the next round of burpee
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C – Front plank with hands on low rings x 60 sec on, 2 min rest x 4-5 sets
Only had time for 2 sets and forgot to get a couple more when I got home
2/4
AM
AB 100 cal progressive intensity warmup
done
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(goal of completing all sets this week)
AB 60 sec @ 400+ watts
60 sec rest x 8 or until you can no longer hold pace
if successful on all 8 sets above
AB 60 sec @ 400+ watts
30 sec rest x 6 or until you can no longer hold pace
if successful on all 6 sets above
AB 60 sec @ 400+ watts
15 sec rest x 4 or until you can no longer hold pace
Completed……..the middle two sets w/the 15sec rest were hands down the worst, i hovered more bt 392-409 – but figured that was close enough to keep going
PM (DSGN)
Ring MU x 4-5 reps, 2 sec isometric hold at the top of the dip lockout on each rep
new set every 2 min x 4
4 reps each time – they felt really good, I found my best mechanical position was to descend back into the bottom of the dip, I know this isn’t most efficient for reps in a workout, but this felt good for the set up for today and and since it has been a little while since we have gotten some in
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(DSGN)
For time:
3 Rounds:
10 OHS – 95/65#
12 CTB Pull-Ups
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3 Rounds:
10 Power Clean and Jerk- 95/65#
12 TTB
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3 Rounds:
10 Thrusters – 95/65#
30 DU’s
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3 Rounds:
10 Power Snatch – 95/65#
12 Bar Facing Burpees
19:59 – I planned on treating this as a 20 min time cap, I could’ve easily been more aggressive on the first 3 couplets, but I over paced because I had a feeling the power snatch and burpee would be a major bottleneck for me. I don’t remember exactly where I was but I believe I was around 13 minutes when finishing the thruster double under couplet. I was super conservative on that one. And at the point of the power snatch burpee couplet I just didn’t want to push hard mentally
(167) i counted my burpee total up to this point for the week
2/5 (partial DSGN)
Very very very poor night of sleep – as the session went on I didn’t have it and felt a little run down after the ghd sit ups, just being inverted in odd positions didn’t feel good. And then the up and down of the ski started messing with me as well. And as the day progressed and into today (Thursday – i have a little bit of sinus congestion build up)
DSGN HS Walk Speed + HSPU Strength:
A. HS Walk: 25ft – AFAP x 6 sets; rest as needed for speed/high turnover
Felt super fast here today, didn’t get the time on any but this was the best handstand walk efforts that I have had period
B. HS Walk: 100ft – AFAP x 2 sets; rest as needed to full recovery – aim for straight 100ft line if able
3:09 – 72ft unbroken (about as fat as I can go safely – completed in 41 seconds, took about 20sec to rest kicked up and ate shit after big time at the next 12ft marker
2:19 – I think it was about 58/62 feet unbroken this time, and was quicker in transitions bt breaks
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Every 5 min x 3 sets
3 rounds of
1 rope climb + 30 DU’s
w/a 12ft rope I made sure I did – 6 rope climbs in each round of 3, tried it in various to different set ups
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Every 5 min x 3 sets
2 rounds of
6 dbl KB hang snatches @ 53/hand
12 GHD situps
Couldn’t find a good set up for the ghd and it was messing with me and after the 2nd set I called it
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Every 5 min x 4 sets
Ski 750m @ tough but repeatable effort, finish times should be within 5 sec of each other
1 ski in and just felt off