9/19
Burgener snatch warmup with empty BB (3 reps/movement)
+
Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets
75-105-110 – pressing snatch balance was really grindy and not pretty on 110
+
Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets
155-160-165
+
Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets (all working sets at 150 or up)
150-155×2-160-165 – 165 wasn’t pretty on the last dip snatch, had a little press out
+
3 sets
6 shuttle runs (1 = 25ft out and 25ft back)
15 chin over bar pullups
4 shuttle runs
10 chest to bar pullups
2 shuttle runs
5 bar MU
rest 3 min bt sets
2:37 – 2:28 – 2:31 – broke the chin over on the first set and said F it, just go for it and don’t do that.
9/20
A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 5 sets
155×2, 160×2, 165
B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec
B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec
35-40-45-50-55 – and 55 was not pretty but felt good on all other progressive loads from last week
B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 5 sets
90 across for 6
C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec
15 seconds on all
C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 5 sets (switch top hand each hang)
12-16 seconds – don’t exactly remember
D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (start at 275 this week)
275-295-315 – the clusters between 315 were more like 35’s of rest and they were not fast but there was never a true fear of not being able to stand it up
E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 4 sets/side
****ran out of time today so had to do this at the end of the 2 5 min amraps – 35’s/hand
9/21
AMRAP 5 min
3,3,6,6,9,9…
Hang Power snatch @ 75lbs
OHS @ 75lbs
30 DUs/round
(rest 2:30)
AMRAP 5 min
3,3,6,6,9,9…
Hang power clean and jerks @ 75lbs
Thrusters @ 75lbs
30 DU’s/round
1st – amrap – completed the round of 15’s – the 2nd amrap i almost completed the round of 12 – 1) if we keep training sessions like this i feel i will gain some scheduler endurance for sure, definitely taxing on the shoulders. 2) One skill i do not have and kind of tried today but not the best day to practice is making my first double under rep a double instead of going single then doubles. I currently do not have that skill and have never really practiced it, i did it the first 3 rounds or so but when the shoulder fatigue starting setting in it was way harder. 3) one thing i was really focusing on today was making sure breaks were short and quick and continuing to put a mental focus on fast transitions. But in hindsight on transitions and workouts with double unders, my transitions to start my dubz are always longer and some of that has to do with having to go single into doubles.
9/22 – OFF
9/23 (compete)
A. 4-5 sets:
5-7 Double KB Hang C/J – tough but unbroken
Rest 1 min
5-7 SA DB Hang PS/side – alternating/heavy, 70#+
Rest 1 min
60×1, 70×2 on kb c&j – 70×2, 80×1 on snatch work – i tried a set of 80’s for kb c&j and the clean was easy but didn’t want to force the jerk, i will say, trying to keep that wider stance for the jerk as you use for the clean made me feel like i couldn’t generate enough hip drive
B. Deadlift: 4,4,4,4; rest as needed – 77-83% 1RM
335-345×3 sets
+
20 min AMRAP for speed:
7 BBJO’s – 24in
Rest 30 sec
9 Hang Squat Snatch @ 95lbs
Rest 30 sec
11 Box Jump Overs @ 24in(must step down)
Rest 30 sec
13 wallballs (20 to 10′)
Rest 30 sec
5 rounds + 16 reps – round times aren’t exact but here is a rough breakdown, 3:09 – 3:41 – 3:50 – 3:35 – 3:49 – bbxjo times were around 21-24 seconds and i felt i could’ve kept that pace for a lot longer, the snatch is the one i feel my rep speed might have been effected the most. Box jump maybe effected a little bit but not much since it was a must step down and wall balls felt like i could’ve kept my speed there for several more rounds or 10-20 more minutes
10min EMOM of:
8 Cal C2 Bike
AMRAP Wall facing Strict HSPUs in remaining time
**Score is total # of strict hspu completed
(39) 5-4-4-4-4-4-4-3-3-4