5/6 (DSGN)
A. Squat clean and jerk; max reps in 1:30 @80% 1rm
5 – my wrist was really bothering me today and just couldn’t get my front rack opened up enough to overcome this issue so it really effected me when I got tired. Got a 6th rep but I missed the jerk
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6 min amrap
6 burpees
6 DB thruster
40 Double Unders
rest 1 min
x4
6 min cap on each working set
On the first interval, I went for it in the last minute and probably defeated the purpose of the piece and effected me for the rest of the intervals. I had the number 5 in the back of my mind before I started the first one, and when I got into it just settled into a good pace and with 1 minute left I knew if I pushed it I could finish one more round so I went for it and finished the round and one extra rep. Second piece I paced everything else other than the burpee and wanted to keep my cycle rate fast there, but the lateral box jump just crushed me. 3rd interval was everything in me to keep moving, the previous amrap sucked the life out of me so this one was just about survival. Last interval was 4 rounds and 6 db thruster, I didn’t want to keep moving but all the movements were in such low reps that you kind of have to.
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B – Back squat; 2×10, 2×8. rest 2-3 min
Wasn’t happening today
C – 90 degree trunk twists from GHD sorenson hold x 5/direction, rest 90 sec x 3 sets
No access today
D – Calf raises – 3 sets of 20, rest 90 sec
5/7 – OFF
5/8
(soft rolling vids – https://www.youtube.com/watch?v=UNQUivcLKPg)
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A – EMOM x 5 – 1 split jerk
225 – felt really good and might have had a little more in me with confidence
B – EMOM x 5 – 2 push presses
205 – wasn’t too bad
C – EMOM x 5 – 3 strict presses
140 – really hard and tough load
D – EMOM x 5 – 4 bench presses
185
E – EMOM x 5 – 12 ring dips (can break volume up if needed)
This was super freaking hard today. Not sure if some of the previous loads had a bigger factor than I anticipated, but I had to really break up the last set and it was a grind to get the last few reps w/in the minute
F1 – Bent over BB rows x 10 with pronated grip + 8 with supinated grip, rest 45 sec
155 x 2 sets, but on the 2nd set started using a little too much momentum.
F2 – Band pull aparts with straight arms x 12 with palms up + 12 with palms down, rest 90 sec x 3
done
G – BB rollouts 3 sets of 10-12 from tall kneeling
Done – 10 across
5/9
tttTD (intervals)
Pretty stoked about my c2b efficiency here, 21 and 15 unbroken, the first set of front squat I did 14/7 and I only broke that because I felt my cycle speed slowing down, so I thought break to keep your speed up and allow yourself to quickly get into the next set of c2b. After finishing the 15 c2b, I had (what i believe) to be a very quick transition and did 3 front squats but I was pretty sure I was not going to be able to go unbroken to finish the clock so I did the 3, took 1-2 breaths and picked up the bar to finish 8 more reps into the end of the clock. This push definitely took a lot out of me, but the 1 min rest I really wasn’t ready to go but did 14/7 ttb, on the overhead squat, I don’t really remember but I think I did 3 sets of OHS, and did 9 ttb reps I think. The third interval was not kind to me, it took everything in me to just pick up the barbell for power clean, that took about 3 minutes and I told myself that I was not going to except not finishing the burpee so I pushed just to finish those.
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Bear hug hold – accumulate 5 min @ 150lbs, as few sets as possible, rest 2 min bt sets
40-30 – and decided to man up and fight for 1 minute on each of the remaining times I picked the sandbag up
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GHD situps – accumulate 60-70 in sets of 15-18, rest as needed
No access today