AMRAP 5 min
5 dbl DB thrusters @ 50/hand
10 toes to bar
30 DU
(rest 5 min)
AMRAP 5 min
5 BB OHS @ 95lbs
10 chest to bar
30 DU’s
(rest 5 min)
AMRAP 5 min
3 bar mu
9 bar facing burpees
30 DU’s
5+1 – db thruster felt a little heavy and labored today, but transitions were good and quick. 4+1 – with thoughts of reflection only I had to have been holding my breath on c2b at least a little bit as my heart rate skyrocketed in this piece. Transitions were good and quick the first 2 rounds or so but started taking too long before the c2b. Something else I had to remind myself in the middle of this one is that it’s only 30 du and it’s a good movement for me so pick it up right away and you will be fine. Same for ohs. 3+12 – one goal I had here was to keep all my burpee times under 30sec, some of the other transition might have been a little slower, but from bmu to burpee were quick and kept burpee goal pace. Thought there was more value in maybe slowing down or losing some transition time before the bmu then slowing down on the burpee.
2/11/2022
5 squat snatches for time @ 195lbs
1:19 – did the first 3 reps I felt pretty quickly, around the 35 sec mark or so, but was slow to stand up on rep 3 and had to walk it forward so caused me to slow down my aggressiveness for rep 4. Rep 4 was even slower out of the hole making me be patient to finish it out.
rest 90 sec
8 squat snatches for time @ 165lbs
:58 – now this set felt really good
rest 90 sec
14 squat snatches for time @ 135lbs
1:21 – so not sure where it came from but i did the first 5 reps tng, probably not the best choice but i just went for it. Definitely slowed me down in the big picture overall but after catching my breath after the tng set just stayed smooth and steady.
+ (rest as needed)
4 sets for times
25 wallballs
25 row cals
15 wallballs
15 row cals
rest walk 4 min bt sets
3:32 – 3:37 – 3:38 – 3:37 – I just couldn’t get the rower pace up as high as I wanted to, i hung out in the upper 1200’s but i wanted to cruise in the 1300’s – since it felt like a lot of extra work to try and hit that range I didn’t feel it was worth it so i didn’t fight it
+
Shortened hip flexor work (use this as play/experimentation. do some single leg liftoffs from seated on low box with varying degrees of hip abduction, do some single leg liftoffs from parallette support but elevate them to make it easier, do some FRC hip flexor contractions from half kneeling, etc)
Low box and plates and even took some to the floor. Single leg creates no issue but if i try and do a double leg pike raise then it becomes painful. Very interesting that there is such a discrepancy from unilateral to bilateral.
2/12
tttTD (warm up the hip well to try to get these toes to bar feeling good before you get going)
90 total reps – ab was actually ok with the ttb, there were some barbell sets that created more issues than the ttb. What i was not ready for was the difficulty i felt with 135 and cycling it well. It was the hang position that just didn’t feel smooth. Not to mention it was just hard. That loading is just enough for me to not feel confident with.
+ (rest as needed)
4 rounds for time
Bike erg 1k
4 rope climbs to 15ft
50ft HSW
No bike erg so starting with the echo put me in a compromised mindset. Rope climbs were shit today, felt the ab a little and then felt it a lot on the hsw. After the 2nd round i called it. Just mentally zapped today for some reason. Not directly related to my performance today but a definite correlation is a i do not think I am getting enough calories over the course of a week.
2/13 – OFF
2/14 (compete overlap)
A. 2 Clean Pull + Squat Clean + 2 Split Jerks: 3 tough working sets; rest as needed b/t each
*Drop & reset for 5 seconds b/t pulls & clean. Start around 75-80% of 1RM CJ then build.
215 – 230 – 245 – probably closer to 8 seconds at the last barbell bt the last clean pull and the squat clean but I was still pretty excited how good the overhead double felt.
+
For time
100 DU
50 WB @ 20lbs
25 DL @ 225lbs
15 Ring Muscle Ups
100 DU
30 WB @ 30lbs
15 DL @ 315lbs
15 Bar Muscle Ups
18:04 – for starters, i had a great warm up for the lifting portion, and knew I should’ve gotten another warm up for this piece but was already pretty long in the session due to some other things. Must get better with warm ups here, but the new gym just got some ski ergs in so that will help quite a bit for machines for a good mixed warm up. Was not aggressive on the first wall ball or deadlift, just knew this was not really where the workout got deep. So stayed close to the wall and the bar. RMU felt good but i know my rest bt them started getting a little long but sets were 2 as I got a really quick transition in, 3-2 (and this is where the rest breaks got longer, was pretty good up to this point)-3-3-2. The 30lb wall ball was not fun on the back end but i kept the rep range around 6 and 7 and tried to keep breaks short and then the 315 deadlift ate up a lot of time, just did not feel strong and felt really slow off the ground. BMU breaks and aggressiveness was not where I need to be. Too big of sets forcing longer breaks then we want to have.
2/15
Starting at 0:00
27-21-15-9
Row cals
C2 bike cals (damper 10, standing out of saddle)
rest actively on c2 bike (damper 1, easy)
Starting at 18:00
9-15-21-27
row cals
ski erg cals
7:52 & 8:27 – row pace was able to keep the first one in the 1400-1500 range but on the back end, the lat fatigue was real and had a hard time really pressing the gas pedal here.
+
20 min easy cool down alternating 2 min row/2 min c2 bike
done