3/25
For times
9 RMU, rest 90 sec
7 RMU, rest 90 sec
5 RMU
31-41-37 – first 9 unbroken – 5-2 – 4-1 – one really good thing happened with these sets, is I didn’t force a rep when i was unsure, came down, wasted as little time as I needed and jump back up just before I thought I was ready
+
6 min AMRAP
10 row cals
30ft HSW
rest 4 min
6 min AMRAP
10 row cals
10 1-arm alternating DB hang clean and jerks @ 70lbs
rest 4 min
6 min AMRAP
10 row cals
12 1-DB box step ups (24in, 70lbs)
(rest as needed)
6 rope climbs for time to 15ft
5+5 ——- 3+13 – did not hit the rope climb work as was hoping to get some rope climb work in on Saturday but should have gone ahead and done it – um 70 is kind of a game changer. on the 3rd round of hang clean & jerk I actually got the hang of it and had a rhythm and moved it UB which wasn’t really able to do before that round
3/26
KOT full protocol, reverse sled drag
+
4 Rounds for Time
60ft HSW
8 1-arm alternating DB devil press @ 70lbs
16 Cal Row
14:50 – had to do the 16 cals on echo bike as all rowers were being used – i actually like the 70lb devils press more than most other 70lb movements
+
Back squat – 10,8,6,4,6,8,10. rest 2-3 min
185-205-225-265-235-215-205
+
3 sets for quality:
Lunge to Cossack Squat Complex w/ Slider: 5 reps/side
ATG Split Squat: 5 reps/side – slow & controlled
Nordic Curls: 5 reps w/ powerful upper body assistance
3/28
Hang squat clean x 1/Front squat x 2/Split jerk x 1 – 4 sets @ 80-84% effort, then 3 building sets to tough max for the day
4 sets @ 205 – then 235-245-255(missed jerk) – 245 was not pretty and 255 was a grind to stand up the 2nd front squat…. I am not feeling strong at all right now. I also feel I’m back to not eating enough cals in a day, I know this isn’t a direct correlation but I also know it’s not helping the situation either. Pull off the ground felt a little slow and forward and squat got way more fatigued and grindy than i thought it should be in this complex.
+
6 tough TNG deadlifts, rest 20 sec
50ft 1-arm DB OH WL @ 70lbs, rest 30 sec
5/arm 1-arm DB OHS @ 70lbs, rest 3-4 min x 3 sets
70lb db feels better today than it did over the weekend sessions. 275 on the deadlift, like I mentioned earlier, just not feeling strong at all today
+
Every 2 min x 4 alternating sets (2 of each)
Odd sets – 10 single DB box step overs @ 70lbs + 12 chest to bar pullups
Even sets – 8 deficit kipping HSPU (3.5in) + 4 1-arm DB hang squat snatch @ 70lbs (2/arm)
This work went much better and c2b felt smooth. Deficit kipping wasn’t great but kip is at least good enough to overcome
+
For time
8-16-24-32 wallballs to 10ft
4-8-12-16 shuttle runs (down and back is 1)
1-2-3-4 rope climbs to 15ft
Should’ve wrote my time down immediately, shuttle run didn’t feel great on the knee when I pushed the pace here, but when it comes game time if i have to change direction on the one side only then thats what i will do. And the only issue was on change of direction – was in the 11-13 range if my memory serves me correctly
3/29
Hang squat snatch x 1/OHS x 2 – new set every 2 min x 4 (100-110)
115
+
Power clean/Push jerk – 1 rep every 20 sec x 4, rest 2 min x 3 sets
185-205-215
+
Every 2 min x 6 alternating sets
Odd sets – Front squat x 3 strong reps
Even sets – 6 burpee ring MU
225 on front squat
+
1-arm DB devil press x 8 (4/side), rest 20 sec (70lbs)
2 rope climbs with feet for smooth speed, rest 90 sec x 3 sets
70 pounder is feeling better and better each time. Ironically enough with the rope only going to 12’ i have been doing so much legless work that legless actually feels so much better than using my feet. Also there has been zero elbow irritation doing legless and today when i used my feet it definitely flared up the elbow, so I need to work on having my left arm on top so the right arm isn’t the one i’m using for most of my leverage.