Sunday Active recovery work
KOT protocol
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4 rounds for quality
15 ghd sit ups
12 reverse hyper
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mobility
4/11/2022
A – Power snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 – new complex every 2:30 x 6 building sets
125-145-155-165-170-175
B – Power snatch x 5 reps for time @ 155lbs, rest 90 sec x 4 sets
21-19-19-19 – all singles but after the first set I started pressing the bar back to the ground and of course shaved a few seconds off
C – OHS x 3 from rack, new set every 2 min x 3 @ 70-75%, rack touch
195 – the speed of the load feels really good, just feels a little bit heavier overhead than i would like from a shoulder stability perspective
D – Front rack walkouts – 15 sec on, 1:45 rest x 6 (make these heavy, challenge your brace)
325
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4 rounds
15 toes to rings
3 rope climbs
30 alternating pistols/14 single DB box step ups @ 70 (alternating these each round, or go to all step ups if needed for knee)
rest 90 sec bt rounds, keep intensity high
3:08-2:27-3:07-2:52 – i warmed up the knees and the ankles but I really should’ve spent a little more time getting a lot of blood into the quads for pistols. The step ups felt easy and I swear that 70 pounder is starting to feel better and better. Rope climbs were inconsistent. 1st set was pretty good but the pistols screwed that round from being good. The 2nd round was better. One thing I’m learning from the rope climb set up I’m having to use, is the rope is off the ground by about 2 feet so the first clamp has to be good as the inconsistent ones i didn’t get a great jump and had the rope moving around on me. I did almost have a rc mishap where I reached and missed and was afraid was going to have a nice rope burn but scar free. I feel way more confident than I did last year with rope climbs. One, last year I had poor technique up and down and both have gotten better. Last year I felt my elbow was always in pain, but this year I’m not having that same issue at all. There was a slight tinge after but a few hours past it feels pretty good.
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E – Nordic curls or GHD raises – accumulate 35 reps not for time but for quality
Glute ham raise
4/12/2022
AM
Bike 45-60 min @ steady pace, off every 5-8 min to do some mobility and KOT work
50 minutes of work – off every 8
PM
Thruster from rack – 1 rep every 90 sec x 12 singles, build to tough weight by the end
235 – just not enough power out of the hole to get the bar off my shoulder at 245
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Every 5 min x 5 sets
15 PC/PJ @ 105lbs
10 BBJO @ 24in
5 ring MU
2:18-2:21-2:20-3:05-3:30 – it was the pc/pj that got me. Bbjo saved me on a few rounds as i lost some time with the barbell i made up with continuous movement there. Even on round 4&5 when i was pretty tired I just made up my mind, i don’t have to do my fastest burpees ever I just have to keep moving smooth and steady and i did for all except for rep 9 to 10.