1/1/2023
For time
15 strict wall facing HSPU
35 seconds – actually went unbroken here, I didn’t know if I would be able to
(rest 4 min)
For time
150ft HSW
4:12 was really good for the first 100 then just fell apart after 2nd 50ft inicrement
+
3 min working window
Row 30 cals, into AMRAP in remaining time
3 dbl db devil press
6 dbl db front rack squats
18 CO single unders
rest 2 min x 3 sets
1+6—1+3—1+5 – row was done around 1:28-1:30 – i need to get faster on my CO – that was my biggest limitation here
+
Band burnout series x 2-3 sets, rest as needed ( https://youtu.be/J2iTyFrwLbk?si=_qEevkLD03jS2ty8 )
Face pulls x 8-10
BTN pulldowns x 8-10
Straight arm lat pulldowns x 8-10
DB lateral raises x 8-10
DB forward raises x 8-10
Band pull aparts x 8-10
done
1/2/2023
Thorough running warmup
+
4k run time trial
*lets do this as 2k on indoor treadmill, then 2k outside, so we get some mixed terrain practice
So the indoor runner’s batteries were dead and i do not carry spares of those with me, so i wanted to run 800 meters on a standard treadmill on a very very slight incline, about 12 minutes on the runner and then outside run was about 2.2k, so total distance was not accurate but had a good feel for some pacing on the outside run. Time was 25:26
1/3
A – BTN snatch grip push jerk x 3/OHS x 3, rest 3 min x 4 sets
165-185-195-205 – an insight i feel personally is my overhead position doesn’t feel as strong and stable, and feel when my overhead squat capacity was much heavier and was morewas stable I had way more confidence in my hspu. I know one is more about overhead stability and the other is a bit more on rom, but just thought i would share the coinciding confidence of the two movements
B – Above knee hang power snatch x 1/Above knee hang squat snatch x 1/Snatch balance x 1. rest 3 min x 5 sets
135-140-145-150-155
+
6 sets, new set every 4 min
Odd sets – 15 chest to bar pullups + Row 18 cals + Dbl DB front rack reverse alternating lunge x 21 steps
Even sets – Dbl DB front rack reverse alternating lunges x 21 steps + Row 18 cals + 15 toes to bar
2:21-2:22-2:28-2:32-2:49-2:58 – my gymnastics work felt really good, the row was hit hard because I felt the lunges started really taking a toll on me. Not just the energy required but my knees started feeling really tired and achy. Just a tough week of getting back into the groove more than anything, and trying to squeeze 5 days of work into 4 for a work week with the holiday, so i attribute the “proverbial wall” to work/life responsibilities more than the training volume
+
5 rounds, not for time
15 GHD situps
7 glute ham raises
The ghd at this location for this day has a broken adjustment knob so it’s stuck where it is, so couldn’t get an ideal GHD set up especially glute ham raise.