12/10
Bench press 5 sets of 8, rest 2 min, same load across
185
+
Front squat 5 sets of 6, rest 2 min, same load across
235* – did my first 2 sets at 245 and didn’t feel like it was going to happen all the way across
+
AMRAP 13 min
33 dbl DB walking lunges
33 strict HSPU
33 cal row
148 – my confidence in my strict hspu is very low right now, not sure what and when it happened, never got down on myself at all in this workout just kept chipping away and tried to keep rest as short as possible to get the greatest return on reps. The 2nd round actually felt better than the first, and i had what i felt was a descent warm up, so not sure if there is some warm up strategies for strict pressing that i can do to help improve the efficiency and economy of this.
12/11 – OFF
12/12
A. Power Snatch: 3,3,3; rest as needed – 65,70,75% 1RM power snatch – Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset bt each rep.
135-145-155-
B. 3 x Hover Hang Power clean + 3 x Split Jerk: 3 complexes @ 60-65% 1RM Clean and jerk; rest as needed b/t each set – no drop between hover hang pc – stop 1″” off floor.
165
+
3 Sets, each for time (speed focus):
6 Shuttle Runs (25 feet down and back, push the pace here, target around 40 second finishes)
6 Clean and Jerks @ 115lbs (hands on bar right away, no hip contact on the way back to floor)
6 BMU
rest 5 min bw sets
1:27-1:27-1:25
+
2 sets, each for time (speed focus):
60 Double Unders
20 Cal Skierg
10 Burpees to Skierg Platform (dont have to extend hips at top, just get feet to platform. no hand/chest contact with platform at bottom of burpee)
rest 5 min bw sets
2:07-2:08
+
Bike erg 10 min @ damper 0
12/13/2022
A. Squat clean singles from blocks at mid thigh – new double every 2 min x 8 sets @ 225-245, fast and crisp
+
For time:
1,2,3,4,5
Sandbag Over Shoulder @ 150lbs
Shuttle Run
Pistols/side, unbroken
5:25 – this got hard on the pistols in the set/round of 3, felt smooth up to that point and that is when it hit me. In the round of 5 on pistols i probably wasted 10 seconds balancing and trying not to fall and lose my rep count on reps 4-5
+ (rest as needed)
Bike Erg:
5 min for Max Cals
Score 1 = Cals in first minute
Score 2= total Cals for 5min
25 – 105
*rest 2 min*
Row Erg:
5 min for Max Cals
Score 1 = Cals in first minutes
Score 2 = total cals for 5min
26-101 – ummmmm was not recovered and the 2nd minute might have been the hardest minute in the whole day
Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.
Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session
12/14
A. EMOM x 10: 3 floating Deadlifts @ 205-225lbs
205 x 2, 225×3
B. Split Jerk w/ 1 sec pause in dip: 6-8 singles @ 195-215lbs, rest 60-90 sec b/t reps for quality
215 x 8 – felt good to hit some heavy jerks and feel dialing in some of those finer details
CrossFit:
5min EMOM:
Min 1: 20 Sec AMRAP Front Squat @ 155lbs – 9-11-13
Min 2: 20 Sec AMRAP TTB – 13-13-13
Min 3: 20 Sec AMRAP Row Cals – 9-8-8
Min 4: 20 Sec AMRAP Double Unders 38-40-40
Min 5: 20 Sec AMRAP Wall Walks – 3-3-4 (after the forest one i really really wanted 4, got chest to wall on set 2 and just really tried to be faster off the round on the 3rd time through
rest 2:30 x 3 sets
+
6 sets
30 sec echo bike @ 90%+ effort
30 sec rest with feet on pegs
*track cals each round, score = lowest cal round
Well, i came out waaaaayyyyy too hot on #1 – 19-17-13-12-13