1/28
3 sets, stick around 85-88% effort
5 power clean singles (185-205)
15 toes to bar
90 sec row
rest walk 2-3 min bt sets
Row cals – 34-35-33 – the last round wasn’t feeling as powerful on the pull so i just tried to pick up my stroke rate and let the effort fall where it would. I warmed up with 205 and did a set of 5 and the first 3 were good consistent quick singles but the last 2 slowed down a lot so decided to do the piece at 185 just to move quicker.
+
3 sets, stick round 85-88% effort
7 deadlifts @ 275-315
21 wallballs (try for the 30 here)
90 sec bike
rest walk 2-3 min bt sets
With the way 185 felt in the first piece I thought just go with 275. Bike cals were 24-22-23
+
For time
30-20-10 HR pushups
10-20-30 russian swings @ 32kg
4:50 – used the ol Brannen strategy on push ups and did cluster sets of 5-4-3-2-1 in the first 30, that still got hard, 2’s in the 20’s and actually was able to move fairly consistently to finish the last 10. I’m sure that the 20 swings gave enough time to help that as well.
1/29
tttTD (row/BJ/pistol. adjust pistol to single leg alternating step ups if needed)
10:13 – really wanted sub 10 and failed a pistol rep because I was pushing for it. I knew my box jumps were going to be slow so the first 2 row sets I hammered most of it pretty hard and then tried to dampen quite a bit so I could preserve some effort on the box jumps. Pistols were steady, but no pain so that is a good sign and just tried to stay smooth and steady with them. Row paces for first were in the 1700’s or so up until 21 cals (I’m pretty sure of this as I got off rower around 1:08 ish) and second row was around 1400-1500 until the 16-17 cal mark
+ (rest as needed)
No hip contact muscle snatch x 12 reps for smooth speed @ 75lbs, new set every 2 min x 4
Was trying to keep all efforts under 21/22 seconds
+
Snatch balance x 3 reps, new set every 2 min x 5
Slow build – 75-105×2-135-155
+
Sandbag bear hug squats AMRAP @ 150, rest 3 min x 2 sets
At new gym, no straight up 150 so had to squeeze an 80 & 60 together which was a nice challenge in itself – 18-15
1/30 – OFF
1/31 (compete overlap)
A. Find a Max of the following complex – Open 21.4 Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O
+
B. OHS @ 2111: 6,4,2; rest 2-3 min – Heavier than 2 weeks ago across all 3 sets
+
For time
21-15-9
DL @ 225
K HSPUs
BJO @ 24in
Did not train today due to feeling like absolute poop
2/1
Every 5 min x 6 sets
Set 1 – Row 500m + Ski 400m
Set 2 – Bike 1000m + 30 bar facing burpees
Set 3 – Ski 400m + Row 500m
Set 4 – 40 bar facing burpees + Bike 1000m
Set 5 – Row 1000m
Set 6 – Ski 800m
Still some residual from yesterday but I survived – row pace on first was 1:49 and ski was 1:58ish – bike was 1:58ish and done with burpee at 3:3???? – some on inverse bike and bupree as well. Flip of ski and row was a grind and the row was around 1:52/1:53