Day 1
3 sets, challenge loading on the muscle snatches by the end
2-3 below knee hang muscle snatch
2-3 above knee hang power snatch
2-3 high hang squat snatches (like a hip snatch almost)
2-3 heaving snatch balances (no foot transition, speed under with a little dip drive
95-115-135
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3 sets, adding moderate load to bar each set
2-3 below knee hang muscle cleans
2-3 above knee hang power cleans
2-3 high hang squat cleans
2-3 thruster/jerks (re-dip at top into a power position)
2 split jerks (1/front foot)
125-145-165 – first muscle clean @ 165 was questionable and second one was not pretty
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A1 – Mini band psoas march from standing with hands on wall x 16 alternating steps ( https://www.youtube.com/watch?v=EK2uY7lpLH4 ), rest 45 sec
A2 – Mini band quadruped kickbacks x 16 alternating reps ( https://www.youtube.com/watch?v=k4gx9OdPeAQ ), rest 45 sec
A3 – Copenhagen planks x 10-15 sec/side ( https://www.youtube.com/watch?v=obtdLUWZi-Y ), rest 45 sec
A4 – Straight arm star plank x 10-15 sec/side ( https://www.youtube.com/watch?v=UJKa-cg_RcQ ), rest 45 sec x 4 sets
B1 – Banded hip thrusts from bench x 15, pause at top, ( https://www.youtube.com/watch?v=tDjLioFlye8 ), rest 1 min
B2 – Flutter kicks from parallettes x 16-20 into parallette L-sit ALAP, rest 2 min x 3 sets
Good accessory work for the day. 15 sec on copenahgan and stars – ummmmmm l-sit flutters into l-sit – i need a lot of work here but loved the challenge
Day 2
3 min bike, nasal breathing only
2 min bike, inhale through nose exhale through mouth
1 min bike, regular breathing
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3 min window
Bike 1k
AMRAP row cals in remaining time
rest 2 min and repeat until you accumulate 100 row cals
11:42 of work time – almost cost myself on the 4th interval as i was trying to transition way too fast and lost significant time trying to be too fast instead of just being smooth and fast. I have done well with these kind of machine based sessions….i have found it hard to up the intensity on other pieces but I was (and have been) determined to get this finished in 4 intervals and knew what i needed to hit to get that.
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4 rounds, not for time
3/arm bottoms up KB screwdriver
5/arm 1-arm rotational ring row (rotate away from ring to touch floor with off arm at bottom, rotate toward ring to reach high up strap at top)
6 1-1/4 BB hip thrusts + 6 regular hip thrusts, build in load from last week
165 on hip thrust – and it was a hard/tough 165
Day 3
Tucked kick up to freestanding float away from wall then fall into wall gently – accumulate 15 quality reps for the day, holding a towel/knee sleeve/yoga block between feet throughout
I think i did this right and i like the challenge, was best when I got my hips closer to being over my shoulders.
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Front plank walk with feet on sliders and mini band around wrists x 30ft, rest 30 sec
HSW 30ft for time, rest 2 min x 4 sets
This wasn’t as bad as i thought it was going to be, hs walks were decent starting out and then became a fight on the last 2 sets.
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EMOM x 16
Min 1 – 40 sec ski cals
Min 2 – 40 sec burpees to jump on plate
Min 3 – 40 sec GHD situps
Min 4 – Rest
Goal was to average the same numbers across and i stayed pretty consistent. Ski was (i believe trying to pull this all from memory) 12 ski – 14 burpee – 14 ghd and 13 on the last one
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EMOM x 16
Min 1 – 40 sec bike cals
Min 2 – 40 sec burpees to 12in touch (switch directions each set)
Min 3 – 40 sec overhead KB swings @ 24kg
Min 4 – Rest
14 bike – 11-10-9-9 on burpee – 21-21-20-19 – every time I do full swings my elbow feels so so much better. So we are trending in the right direction here. So i’m going to make a plan to swing the kb 2 times a week for a total of 80 reps in sets of 20.
Day 4
Dryland warm-up
-Standing Hip Joint Rotations
-Standing Shoulder Joint Rotations
-Leg Swings (progressing speed)
-Shoulder Circles (progressing speed)
-Straddle Torso Rotations (progressing speed)
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Techncial Development – 2 sets
-4 x 25 / 2-breath rest – 2-arm lead body-position kick w/ board
-4 x 25 / 2-breath rest – 8 kick switch w/ focus on rotation for breath
-4 x 25 / 2-breath rest – hip driven freestyle swim
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300yd Time Trial
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As many repeats possible:
1 x 25 kick / 60sec interval
1 x 25 kick / 55sec interval
1 x 25 kick / 50sec interval
1 x 25 kick / 45sec interval
…continue structure until you fail to make the send-off interval
*if you cannot make the 60sec interval, perform 4-6 x 25 kick on 30sec rest
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Technique Touch-up – 1 set
-2 x 25 / 20sec rest – 2-arm lead body-position kick w/ board
-2 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath
-2 x 25 / 20sec rest – hip driven freestyle swim
Did not do time trial but did 300 yards in interval format trying to keep my stroke rate around 14-16 per 25