11/4
Self directed, bike and bodyweight for some sweat
18 Bike erg cals every 2 minutes
Amrap ski cals in remaining time until completing 150 ski cals
15:57 – this was fun, I kept a pretty high cadence on the ski but then when i was 40 cals out from finishing i didn’t know if it was doable to get 20 in a minute twice but i dug in and went for it. A great little machine sweat
11/5
A. Power Snatch x 3/OHS x 2; 1 complex on the 90 seconds for 6 sets, moderate loading, tech focus
145×2, 155×4
+
tttTD
AMRAP 12 min
Row 16/12 cals
8 burpees over erg (facing away from monitor)
8+13 – I knew the row was going to drop off a little so my 2 mini goals were to keep it close to 1200, and somewhere in the middle of each set I had to have 7 strokes that were about 1300 and for the most part that was achieved, some high 1200’s but it was a nice little challenge to make myself push when I really didn’t want to
+
Banded quadruped knee extensions x 24, rest 30 sec
Banded KB swings x 18 (lighter bell, skinny band, drive with hammies), rest 30 sec
18 banded abductions from upright seated + 18 banded abductions from leaning forward (mini-band or doubled up skinny band around knees, seated on bench, squeeze at end range), rest 30 sec
6-8 hamstring walkouts from supine (4-5 mini steps/side, holding a strong brace throughout – https://www.youtube.com/watch?v=KUQ1RldKLHk ), rest 3 min x 3 sets
done
11/6 – OFF
11/7/2022 (compete overlap)
Clean and jerk – 7 singles, starting at 80% and building to 90-92%. rest as needed
215-225-230-235-240-245-250 – almost lost my right hand in front rack on the 250 but was patient in the hole and actually felt pretty crisp after that in the clean. Jerks felt a little more dialed in and 1st pull felt weak.
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8 rounds
1 minute clock
4 shuttle runs (25′ down and back)
4 DBL DB Snatch @ 50lbs
amrap box jump overs in remaining time (24in, open standard for step downs)
Rest 1 minute bw rounds
11-10-11-12-11-11-11-12 – got sloppy on some of the shuttles towards the end. Was trying to push the pace and would lose a straight line or stand to talk after a transition. Db’s did not feel as light as I had hoped.
11/8/2022
40 min around the world, easy effort throughout
90 sec reverse sled drag, walking effort
30 jump rope speed steps
Echo/Ass bike 2k
Wall facing alternating shoulder taps x 20
Sled pull throughs x 50ft
Row 20 cals @ < 22 strokes/min
This is the kind of day that i might start strong but have a tendency to check out but i had a partner to jump in with me to help keep me focused
+
Bike 8 sec high effort but not sprint
Bike 52 sec @ recovery pace x 6
Got up to 900 on first and used a rolling to start to help get me up to 1000+ on most and one above 1100 – i know it is not a sprint but it became a game to see if I could ramp it up to those efforts