6/9
HS skill work
10 min Freestanding HS hold skill work (do these starting as wall supported, then ‘pull’ away from wall into a static hold. do some sets as belly to wall and some as butt to wall)
Done – did in garage some some of the wall facing and pirouette out is not going to happen
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Straddle tucked HS hold – 15-20 sec on, new set every 2 min x 4-5, still major focus on breathing and control during holds but allow this position to place more emphasis on upper back
This might be on of the best positions I have felt pushing through the upper back. One of the last times we did it I don’t think I saw the video in time to do it right
(https://www.youtube.com/watch?v=NHB5PQ-tPaI)
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60 sec row @ 1000-1100 cal/hr
60 sec row @ 1200-1300 cal/hr
60 sec row @ 1400+ cal/hr
rest 2 min
60 sec bike @ 250-300 watts
60 sec bike @ 350-400 watts
60 sec bike @ 450+ watts
rest 2 min x 4 sets
The 1400 row was a fight, like a 9 out of 10 to hold it. The bike was tough but holding the 450 was more like an 8 out of 10 compared to the row. 2 minutes rest was just enough. I didn’t want to start but was fresh enough to get moving into the lower effort end.
6/10
Shoulder flexion and hip extension based dynamic warmup (glute activation, shoulder circles, passive hangs, etc)
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Dbl KB farmer carry x 100ft + Dbl KB russian swings x 8-10, rest 30 sec
HS walk as far as possible unbroken, rest 2:30 x 4-5 sets
50-56-62 (31 seconds, first 12 feet were slow then I got a good swift pace for the 50)-42 got a little too comfortable and lost my position towards the end – did the tuck straddle wall facing handstand hold as warm up/prep and I loved how it made my positions feel
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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 5
Done, and blended into a warm up…..ive been trying to get my front stand closer to a tucked planche position, I might feel like it’s closer but i’m sure a gymnast would laugh at my thinking i was closer to one than the other.
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DSGN overlap intervals
3 sets:
30 wall balls @ 30lbs
10 squat cleans @ 155lbs
5 front squats @ 245lbs
rest 4 min bw sets
4:44 (wb – 17/13) – 4:51 (wb – 8/8/86) – dropped load on clean and front squats to 135/225. The front squat was such a grind in the second set I don’t think I would’ve been able to get to the bar quickly and make the lifts. This was tough and felt more like a grinder metcon than a strength piece.
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4 min amrap:
20 TTB
100 double unders
1+106 – (15/5 – 11/9) – was trying to force the dubz quite a bit so lost some time with breaks.
rest 2 min
4 min amrap:
10 TTB
50 double unders
4+25
rest 2 min
4 min amrap:
5 TTB
25 double unders
5+1
6/11 – OFF
6/12
A – Hang squat snatch doubles – new complex every 2 min x 6 (moderate loading, work on consistent tech and good finish positions)
135×4, 155×2 – 155 might have been a little more than “moderate” but positioning and finish felt good
B – 1-arm alternating DB Push press x 20 reps @ 50/hand, only one hand drives overhead each rep, rest 2 min x 3 sets
Done
C – 1-arm DB hang squat snatch x 5 + 1-arm DB OHS x 5, rest 30 sec bt arms x 4 sets, work on tech and efficiency, can go at lighter load if needed
These positions are good for me so no need to go lighter. The OHS on the right side is a bit more of a challenge just hand to stay really really active
D1 – Dead hang to inverted to tucked front lever negative on rings x 2-3 reps for quality, rest 1 min
I really miss doing these.
D2 – Single leg alternating crossbody strict toes to bar x 10-12 reps, rest 1 min x 3
10 – started feeling like I was swinging more and more the deeper I got into the set
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EMOM x 6
Row 19 cals, stay in seat with feet in straps during any rest time
done – meant to look and get my time numbers, I would say 44/45/48/52/55/55
6/13
tttTD (Golden Triangle)
6:59 – I’m actually super happy about this. I didn’t have any anxiety but I had pretty low confidence going into this. So I decided to approach it as a dense strength session. First set I did singles on the deadlift but didn’t like how that felt so I did tng the remaining sets. Muscle up round 1 2 and 3 were unbroken, the 3rd set didn’t feel as crisp so I decided I will probably best break in 2/2 in the 4th round in the last I went for 3 and just didn’t feel the kip was there to finish the 4 so dropped and tried to get back on the rings super quick. After finishing set 3 i was right at 4 min mark, and the breaking the muscle up slowed me down but also pull of deadlift felt slower and slower. In hindsight I could’ve pushed the pace much faster but was so worried about the heavy barbell that I went conservative, I do think there is more room for risk in a heavy but short workout like this for me. Good confidence booster with the load and feeling descent in my rmu. I will say I did feel a little rushed in the muscle up and I’m sure we haven’t done them in a piece with the clock as some pressure in a while and that got to me a little from the top down of the movement.
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Rope/towel pullups with hands offset in height x 6-8, rest 1 min
Why do these hurt my hands so bad
Bench press x 6-8, rest 1 min
135×2, 185
GHD hip extensions x 12-15, rest 1 min x 3
done
6/14 – OFF
6/15 (travel week, shorter workouts, assuming you might want some minimal equipment stuff here but i will put in 1-2 gym options as well)
EMOM x 10
Odd min – 40 sec 1-arm alternating DB hang clean and jerks @ 50lbs
Even min – 40 sec 1-arm alternating drag throughs from front plank (use something lighter than the DB)
Trained in garage before hitting the road so I Added a 3rd movement – 16 row cals and kept the 5 rounds – and did set out to do 16 db clean and jerk
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EMOM x 10
Odd min – 40 sec 1-arm alternating DB hang snatches @ 50lbs
Even min – 40 sec glute bridge march (establish strong glute bridge position with upper back on floor, slowly alternate pulling each leg/foot up off floor without allowing hips to drop/rotate)
Added 3rd movement in 15 bike cals
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4 sets
goblet hold lunge matrix x 4/leg (forward, lateral, reverse, crossunder, @ 50lbs)
1-arm DB thruster x 4/side @ 50lbs
split stance opposite arm RDL x 6/side
rest 90 sec bt sets
Because I made the previous two 15 min emom’s I decided to do only 3 sets here as the early am and intensity was a little more than I thought it was going to be.