7/4 – OFF or self directed ‘fun’
Fun little workout with michelle
For time – one person working
400m run
50 dual db push press
30 dual db box step overs
400m run
40 dual db push press
40 dual db box step overs
400m run
30 dual db push press
50 dual db box step overs
20:34
7/5
AM
Aerobic Prep
10min C2 Bike – start @ damper-0, increase damper every set, maintain a constant 1000m pace
*nose-breathing only
done
+
20min C2 For Max Avg Watts
*weigh yourself beforehand to and add to notes. wouldnt usually ask for that but brannen is collecting some data there
236 @ 76rpm -* body weight @ 202.2 – I did have a delicious fast food burger yesterday that might have slanted the scale ever so slightly – also as a footnote, weighed in on the same scale the next day close to the same time and weight was 200.2, so that burger definitely played some role in water retinion
+
Active Recovery
10min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering
*nose-breathing only
done
PM
A – Hang Power snatch – 1 rep every 30 sec x 15 @ 115-125lbs
125
B – Tall clean pull under x 2/Split jerk x 2, new complex every 90 sec x 6 @135-145lbs
145 – and tall clean pull under at that load was a little tougher than i remember, not the load but the speed needed under the bar
C – EMOM x 8 – 8 burpees to 6in touch
Average of right around 18-19 seconds each set of burpee
D1 – 90/90 shin box switches x 3/direction, rest 30 sec
D2 – Bear to bridge switches x 3/direction, rest 30 sec
D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets
done
7/6
A1 – Prone scap swimmers x 5 slow reps, rest 30 sec
A2 – Elevated pigeon pose good mornings x 5 slow reps with empty bar, rest 30 sec
A3 – Banded snow angels from tall kneeling x 5 slow reps, rest 30 sec
A4 – Sidelying banded clamshells x 8/side, rest 60-90 sec x 3 sets
(can find these videos here – https://www.youtube.com/watch?v=0T6SPei58WA&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM&index=92&t=0s )
+
45 min around the world, constant sustainable effort
10 cal bike erg
10 cal row
10 cal echo bike
10 cal ski
Not an accurate 10’s all the way around as i set on the bike erg to start the piece and sat next to a member that I have always wanted to get to know more about but never had the opportunity present itself so i bike erg’d for 200 cals before i started 10’s just chatting getting to know. Sustainable pace, good talk test effort
7/7 – OFF
7/8
A – Thruster from rack – 1 rep every 45 sec x 16, moderate loading, crisp lockout
165 – might have been a bit more than “moderate” but it was smooth and crisp and not a single rep was grinding, even though speed out of the whole felt a little slower towards the back end, probably some mental more than physical but this probably falls into the moderate category
B – KB clean to goblet squat x 3 + KB goblet hold reverse alternating lunges x 6, rest 90 sec x 4
53 x 2, 70×2
C – Split stance good mornings x 5/side, bar on back, rest 45-60 sec bt sides x 4 sets
65 – might have been a bit aggressive as the loading at times created a little imbalance position throughout the foot and leading to a slight change in shin angle
D – Lateral lunge with light counterbalance in hands x 10 alternating reps (plate or light KB), try to sink down into a cossack squat as you extend arms in front of you, but only go through a depth you can control, rest 90-120 sec x 3-4
done – i got mad control on cossack squat depth, maybe not sit and back into full ROM down like some of those Ido Portal freaks of nature but feel strong here.
+
5 sets, not for time
40ft back rack yoke @ 320-360ft
30 sec face up GHD plank hold
80ft sandbag bear hug carry @ 150lbs
30 sec face down GHD sorenson hold
It’s been a while since i have had access to a tough yoke walk so that felt a bit tough at time but was good for lighter loads in the 40ft intervals
7/9
TTT Throwdown
12 min amrap:
4 shuttle runs
8 box jump overs 24in – open ’22 standard
12 alternating DB snatch 50lb
9+9 – tried an experiment and it failed, and failed me, I drank an LMNT with breakfast, hoping the hydration would be good throughout the day, however, right around minute 9, i felt like i was going to throw up, at minute 10 it felt like a 9 out of 10 was going to truly throw up, and pushing in one of the shuttle runs, i touched the line, and i stopped for about 5 seconds as i was pretty sure transitioning to the next run would have made it all come up, i don’t want to throw up from working out but don’t mind pushing that hard, i do, however, not want to be responsible for cleaning that up. Needless to say, i do feel the LMNT played some role, i was also pushing much harder on the runs, middle rounds on, i tried to slow down the box jump over a little so I could push the runs, and didn’t try to speed up the snatch either. This was better than last week, but those last 3-4 minutes were extremely uncomfortable on the belly.
+
3 sets:
A1. Seated BandedBTN Lat Pull-Down: 8-10 reps – strong squeeze at bottom
Rest 10-15 sec
A2. Supinated Grip Pull-Ups: 10-12 reps @ 2011 (AMRAP w/out assistance then finish w/ spotter or feet assistance)
Rest 2-3 min
Done – strict pull ups each round were 6 with 4-5 assisted to finish out. – it also was also closer to a 4 minute rest as i was still feeling some type of way