3/6
A – Snatch x 1/OHS x 3, new complex every 2 min x 4, build to tough load
195
B – Banded back squats 4 sets of 6, light load/skinny bands, speed focus, rest 2 min
135
C – Paused front squat @ 26X1 – 1 rep EMOM x 5, posture focus, adjust loading to challenge but not overly compromise
185-195×2, 205, 215 – holy poop this was tough
+
AB 2 min @ 375-425 watts, into
3 rounds of
20 WB
50ft HSW
50 DU’s
rest 4 min x 2 sets
11:32 & 13:33 – in the first set, 2nd round hs walk fell apart. And it was survival from there out. In 2nd set I tried to plan accordingly and break them into small 5ft increments and it was still just survival. It didn’t matter how much I broke up the wall balls to save myself. As I got tired, what I could notice is I was arching big time, over extending and then looking aggressively at the ground. My thoracic was compromised big time so it led to poor positions for the handstand walks. When/if they come up this week, this was good feedback for me to be aware of going into the event. I will just make sure that I do whatever I can to be prepared for thoracic position. I did not get any neck hammock in before this session, I do believe that I ever thought this part but my neck from looking at the ground was extremely lit, and I was even a little dizzy after the 2nd set from the neck strain.
+
Row 2 min @ 1300-1400 cal/hr, into
2 rounds of
15 C2B
10 bar facing burpees
5 deadlifts @ 275/315 (second set heavier)
rest 4 min x 2 sets
5:03 & 4:57 – I approaced the 2nd set with a better plan, I also think the dizziness from the hs walk had subsided as well. I also did 6 fast burpee and then slowed down for the final 4 on on both sets and I do think this helped a lot as well. All singles on the first set of 315 and then all 5 for the last.
3/7
A – Squat clean x 1/Front squat x 2 – 5 working sets, build to tough load, rest 2-3 min
275 – I did miss @ 285 but the bar was slightly forward, the only reason I didn’t call it for the tough is because I knew it was a technical miss
+
2 min working window (50lbs DB per hand)
7 dbl DB burpees
7 dbl DB power cleans
7 dbl DB thrusters
AMRAP row cals in remaining time in 2 min window
rest 1 min, repeat until you accumulate 100 row cals (6 round cap, 17 min mark)
13:51 – I was a little intimidated about this one but it was more so what the db work was going to do to the overall workout. Only on set 4 did I feel that I went slower on the db work, the db burpee might have taken a few seconds longer and paused in the rack on 1-2 power cleans, but my goal was to try and hit 1100-1200 pace as an average. I did think I could push it a little more in hindsight but not enough to gain a whole round faster. I think I was averaging about 22 cals per minute so actually proud of myself for that. I just kind of embraced it when I got going.