Since i didn’t update these i’m trying to go off of memory
9/9 (training)
A – Clean grip deadlift triple, new set every 90 sec x 6 @ 80-85% effort
Went at 295
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Speed Focus with Fatigue:
250m Row @ 2:00/500m
20 sec transition, into:
20 Sec AMRAP Thrusters @ 95lbs
rest 1 min x 4 sets
12-12-12-11
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500m bike erg @ 2:00/1k
20 sec transition, into:
20 Sec AMRAP Hang Power Clean and Jerk @ 95lbs
rest 1min x 4 sets
11-13-12-12
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Strict HSPUs – AMRAP(-1).AMRAP(-1).AMRAP(-1) x 4 sets; rest 30 sec bt clusters; rest 3min bw sets
(don’t remember exactly but going to try and get close) 11/5/3 —– 5/4/4 ——- 6/4/3 ——– 5/4/3
9/10 (from compete)
A. 10 minutes Sandbag to Shoulder – Touch & Go Practice, working sets of 2-3 reps – 150/100#, start with lighter bag if not confident/proficient with this loading
Forgot to bring my bag with me so had to practice with an actual stone @ 115
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B. 3 sets for quality:
20 sec Front Lever Tuck Hold on Bar – accumulated
15 sec Free HS Hold, No hand movement, accumulated
10 Hollow/Arch Body Rolls
Loved this little piece
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14min AMRAP:
8 CTB
50′ FRWL @ 95/65lbs
14 Cal Row
6 full rounds + 6 extra row cals – kept a great pace through the first 5 rounds but that 5th/6th round wasn’t able to keep my foot on the peddle for the row, i kept about 1200+ for most of the row but that 5th or 6th slowed down and didn’t keep the output consistently over that pace for the full 14 cals. I am semi pleased with this effort as i felt i stayed smooth, good transitions, and other than the row had no real breaks in my movement
9/12
Burgener snatch warmup with empty BB (3 reps/movement)
Did warm up in full with even the heaving snatch balance and sotts press
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Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets
95 across
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Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets
135-145-155
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Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets ( https://www.instagram.com/p/Ch3NPoDspap/ )
135-145-150-155-160
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6 sets
AMRAP 2 min
4 shuttle runs (25ft out and 25ft back = 1)
7 bar facing burpees (MUST be < 3 sec/rep here)
10 wallballs (20lbs to 10ft)
rest 1 min bt sets, stay consistent
1+9-1+11-1+11-1+11-1+9-1+11
9/13
A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 4 sets
140-145-155-160
B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec
25-30-35-40
B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec
B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 4 sets
70 across
C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec
Done
C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 4 sets (switch top hand each hang)
Right hand on top – 20/left – 15 / right -15/left -14
D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (2 reps, rack it, rest 25 sec, 2 reps, rack it, rest 25 sec, 2 reps, rest 3 min)
255-275-295
E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 3 sets/side
35 across
9/14
AMRAP 6 min
3 hang power cleans @ 95lbs
6 front squats @ 95lbs
12 HR pushups
7+11
(rest 4 min)
AMRAP 6 min
6 1-arm alternating DB hang snatches @ 50lbs
12 wallballs
24 DU’s
5+14 – missed a double under in the first round and I could never get caught back up
(rest 4 min)
AMRAP 6 min
12 row cals
12 bike erg cals
4+2 and on the echo bike
9/15 – OFF
9/16 (compete)
A. Hang Power Snatch: 10 unbroken reps @ 95-115 x 2-3 sets; rest 1:30 b/t sets
95 x 2, 115 x 1
B. BB Hip Thrusts: 6,4,2; rest 2-3 min – Build to a heavy double for the day
235-265-295
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5min EMOM:
Min 1: 30 Sec AMRAP CTB Pull-ups
Min 2: 30 Sec AMRAP OHS @ 95lbs
Min 3: 30 Sec AMRAP TTB
Min 4: 30 Sec AMRAP Power Clean and Jerk @ 95lbs
MIn 5: 30 Sec AMRAP Ring Muscle Ups
rest 4min
x 2-3 sets
*Speed Focus – work on movement efficiency and speed, goal is the same number of reps each set
C2b – 18/18/13* – OHS – 16/16/8* – TTB – 16/16 – PCJ – 9/8 – RMU – 3/3 – c2b felt really good, a little tired into TTB, OHS tried to be super disciplined with full ROM, but could’ve easily got several more if I flirted with that full hip extension. PCJ and back to back with RMU just felt i din’t have a ton of pop and exposed me. Going into the 3rd set something just felt off on the c2b, like i mentally was checking out so after i did 8 OHS i decided to call it, just didn’t want to push poor quality even though i wanted the volume.
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Wall facing strict HSPU – AMRAP (-1), rest 2 min x 3 sets
6-6-5 – these are tough but I love the position so much more than the other way
9/17
5 Rounds for Time (11 min cap)
20 Alt Db Snatch @ 50lbs
20 Burpees to 6″”touch
10:55 – and i had to fight for that last round, but i kind of set myself up for that. Without videoing, i would say my first 12-13 burpee were consistently 4sec/rep (except for 1st round) but the last chunk slowed just a little, thats where I started losing my pace. But first 2 rounds was just under 2 minutes per round. 3 I was still close to that pace but missed one burpee for a touch and lost a few seconds in a transition. Round 4 of burpee was without a doubt my slowest round, id say i was 4sec/rep for the first 8-9 reps but slowed down and going into the last round i just knew i had to really push to fight and finish.
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E2MOM x 8 alternating sets
Odd sets – 4 rope climbs to 15ft
Even sets – 8 bench presses @ strong but unbroken effort
No access to rope climb so i did 15lb weighted mixed grip strict pull up – 4/side and 155 on bench press – was a bit aggressive on bench press today as i felt all the burpee and shoulder work yesterday so i dropped back to 135 after the 2nd time on BP
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Bottoms up pistols x 10 alternating reps, rest 2 min x 4 sets
(narrow stance squat, shift to pistol position, stand up with 1 leg)
I used to do these all the time for warming up pistols but never that many in a set and i’m a big fan of them.
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Glute ham raises – accumulate 40 reps, not for time
The ghd’s were stuck in positions that i couldn’t adjust, one was way too short and way too hard to do 40 so i did 10 and it felt like 80, and the other was too tall and no ability to press knees into the pads.
9/18 – OFF