6/20
Parallette shoot throughs for active pressure x 4/direction x 3 sets
I really love these
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Tucked front lever with tempo descent – accumulate 18 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c )
Broke these up into 3 sets of 6, did the first 6 with a shorter rest but still resting as needed, and a little longer rest before i started the next chunk
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Parallette tucked planche drive to L-sit + drive back to parallette planche – 10-12 attempts, rest as needed
Felt better than last week and a little more control,
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20 russian swings @ 32kg
new set every 2 min x 6
done
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1-arm standing farmer hold @ 135lbs ALAP, rest 1 min bt arms x 3 sets/side (same, try to go farther!)
Using a bar that had a middle marker made a huge difference. 24-18-19 seconds (this were the numbers on the left side) – i was stronger on the right, but on the right side, my shoulder would internally rotate the bar
6/21
Power snatch – 1 rep every 20 sec x 6, rest 2 min x 3 (155-165)
155-165×2 – felt so much more powerful, clean and crisp today, even with this as the second session of the day
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Power clean – 1 rep every 15 sec x 6, rest 2 min x 3 (185-205)
198 used all kilo plates – same across
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Front squats – 3 reps every 60 sec x 6, rest 3 min x 2 (24 total, keep loading around 185-205, good speed)
185×3/205×3 – 205 – and ummmm 3 every minute x 6 for 2 sets is 36 total not 24
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6 rounds for good speed/intent, rest 90 sec bt rounds
6 1-arm alternating DB hang clean and jerks @ 70lbs
50ft 1-arm DB OH walking lunge @ 70lbs (switch arms at halfway)
32 DU’s
1:24-1:17-1:20-1:22-1:32-1:36 – did something funky to my back, but it was more getting a little tired and sloppy on the c&j in the overhead position – did this piece in the evening as the second session
6/22
AMRAP 10 min @ sustainable effort
10 cal row
10 cal bike
10 cal ski
rest 5 min x 3 sets, goal will be to get faster for last set
5+2 – 5+17 – 5+23- for the most part, even being a little faster each set, and especially the last, i didn’t want to push the pace to much that i couldn’t have done one more set of 10 and hit some of the same paces, the bike might have gotten a little grindy but ski at or above 1100 was feeling good and very sustainable in set 2 and 3 –
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5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)
Done
Did this session first in the day and the “tuesday” session as a double. I have to say, i thoroughly enjoyed doing 2 sessions, but man i wasn’t completely conditioned for that type of volume in the same day. It was a great feeling of that challenge. But it smoked me for tuesday into wednesday. I’m not saying i want to do this on the regular, but i wouldn’t mind a few double sessions on a tuesday. Wednesday was crazy and i was a little exhausted from the normal sleep wake schedule. But I still did a moderate/easy session – 10 sets 30sec on/30sec easy bike erg x 2 times with 20 turkish get ups in between @ 53
6/23 – OFF
6/24
A1 – Strict press x 2 strong reps, rest 30 sec
145 – didn’t feel super strong here today, shoulder started achy but felt better by the last set
A2 – 14 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets
These felt so much smoother and easier this week. Where they irritated the shoulder last week they all felt fine today
B1 – Kipping ring pullups x 8-10, rest 45 sec
10
B2 – Ring rows from feet elevated x 10-12, rest 45 sec
10 – feet were elevated about 20” and that made it so punch in the gut hard
B3 – Banded horizontal rows from straight leg seated x 18, rest 2:30 x 3 sets
done
C – Tempo ring pushups @ 3112 tempo, AMRAP (-1), rest 90 sec x 4 sets
12-9-8-10
D – Band pull apart super series
done
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500 cal bike, conversational effort
Had about 50 minutes and did it on a Ass/bike
6/25
2min AMRAP:
15 Calorie Row
9 Deadlifts (225lbs)
Max Ring Muscle Ups in remaining time
*Rest 1 Minute Between Intervals
x4 intervals
*Score = total ring muscle ups completed
Driving to the gym i had a sneeze attack today and felt super congested and going into this session i felt a little off. And after the second interval i wanted to quit. I didn’t feel right and i was sweating profusely. Numbers were 6-4-1-3 – total of 14. For the last 2 weeks felt good on saturday, and today, rhythm and normal routine schedule were a little different. So live to train and be better next time
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For time
14 ‘reps’ of 5m unbroken HSW
(5m or 16ft, push the transitions)
7:10 – here are the 2 round splits – (which i always tried to push the turnaround transitions – but felt the fatigue was real as i was afraid my shoulders were going to give out in the 9th/10th rep round – 26 – 41 – 52 – 1:09 – 1:46 – 1:10 – 1:10