6/2
HS skill work – get 5 sets of either of these variations at 2-3 ‘reps’ each set, rest to recovery
Wall walk into lean away and progressive controlled steps away from wall
Kick up to partner spot and static hold then controlled steps forward
I even threw in some off-set wall facing holds
+
Wall facing HS hold in hollow body, focus on full breath cycles and equal pressure/activation in shoulders – 30-40 sec on, 60-80 sec rest x 5 sets
This might be one of my favorite positional focus pieces.
+
AB 60 sec @ 400+ watts
60 sec walk rest x 6
4-6 min walk rest x 3 (18 total, consistency is goal, grind and then grind some more, pretend your score is the lowest cal count of any of the 18 rounds)
First set wasn’t much of a grind, but the grind really sank in towards the end of the 2nd set and the rest allowed a good mentaly push into the 3rd set and just positive mindset to finish the day. I think over the course of the 6 sets, first set was 112 cals, last was 111 don’t remember the middle total
6/3
Shoulder flexion and hip extension based dynamic warmup (glute activation, shoulder circles, passive hangs, etc)
+
Ski erg 10 cal HARD, rest 15 sec
HS walk as far as possible unbroken, rest 2:30 x 4-5 sets
40-50-54-50 – felt pretty good today, now I just need to figure out how to not overextend so much so I don’t feel the discomfort in my low back, its the same feeling as high rep deadlifts in the back and hamstrings
+
Frog stance x 15-20 sec, work on gripping the floor with your fingers and controlling balance with hands, new set every 2 min x 4
I used to hate these but I also would place my elbow on the inside of my knees which would dig into the leg. I love these because it’s a trust thing of leaning forward and making the micro adjustments with your hands
+
Open workout from DSGN overlap
7 rounds – I know this sounds like an excuse, but I’m ready to adapt to this heat already, holy cow. It sucked the life out of me today. I remember how hot my body got doing this in 2015 and that was in a much cooler climate. I was fine for the most part and was easily holding a good pace of rounds at 2:30/round for the first 10 minutes but at the 10 minute mark I felt like it all changed. I felt overheated and really started trying to figure my best ways to keep grinding away. I did all c2b UB, I just didn’t see getting enough rounds to justify breaking them up all and just wanted to see how I fared with a goal of 56-64 total reps. On my burpee my goal was to move fast and efficient, but also, my plan was to drop and do burpee right away get 4 reps in, walk to the other side of the barbell so that way when I finished the 8th rep I was facing the direction I was going to be lunging in. This break allowed me to get good transitions from the burpee to lunge, allowed me to move fast on my burpee when I was working. After the 10 min mark that break started becoming a little longer and the transitions definitely were not as fast. Other than the heat physically but more mentally effecting me, pretty happy overall with the individual breakdown of this, but the workout as a whole needs to have some refinement. I didn’t care much for this workout in 2015, but today I actually enjoyed the suffering a little.
6/4 – OFF
6/5/2020 (easier day)
A – Heaving snatch balance x 2/OHS x 2, new complex EMOM x 6 (work around 95-115lbs, light)
115
B – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 6 (work around 115-135lbs)
135
C – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (185lbs + skinny bands)
185
+
30 sec Bike @ 350-400 watts
30 sec slow spin x 10-12
done x 12
6/6
tttTD (AMRAP/row/clean)
no matter how you slice it or how I played this one out, it was going to be a tough grind. At first I wanted to see how many rounds of strict hspu i could do and see how it fared for the rest of the workout. Warming up they felt really good, but I kept my numbers low at 1-2 reps/warm up round to not accumulate too much fatigue there, so overall I would say I hit 8-10 tops in warm up. In round 1 I did 4 reps and thought I needed to break right then and there to preserve. Round 1 about 80sec, another plan I had because I knew hspu were going to be the overall limiter so I thought doing the front squats right into the power clean would allow my a little more time to chip away on the hspu, well probably not the smartest plan as I felt my traps blow up and my arms. Warm up, I tried the db squats like Jake did in the video but I did not like how that felt digging into my shoulder blades so I went with the vertical stacking on the first set, well thats what blew up my traps and I dealt with that discomfort the rest of the rounds. Most of my rounds on hspu were 3/3/2 but one round I fell off the wall early and just adapted that number.
185 for the snatch, started really light and didn’t feel the confidence to make a big jump in the middle, I did miss one and I just didn’t mentally focus enough on the smaller details,
+
Easy bike cooldown
Mowed the grass for about an hour instead