Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
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Overlap with crew
Fun crew overlap
3 min amrap
10 alt db squat snatch @ 70
10 burpee box jump over
5 ring muscle up
20 alt db snatch @ 70
20 overhead db lunge steps @ 70
4 rope climb
30 assault bike cals
30 hspu
3/arm db squat clean thruster @ 70
Rest 3 min
Then 5 min amrap starting from the top
Rest 3 min
Then For time starting from the top
2/10
A. Split Jerk Waves: 3,2,1,3,2,1; rest 2-3 min b/t sets – 75,80,85%; 77,82,87-90% 1RM SJ
185-205-220-185-205-235
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2 sets:
10 DB Suitcase Walking Lunges – 50lbs per hand
10 DB OH Walking Lunges
50ft HS Walk – AFAP
Rest as needed to full recovery to work speed/turnover of HS Walk and aiming for Unbroken lunges w/ DB’s.
HS walks felt really strong today – did all 20 lunge steps unbroken, was good on the overhead just have a harder time stepping through there on all steps, i’d say about half were step together
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For Time (20 min cap)
25 Toes to Bar
17 Squat Clean @ 95lbs
25 Toes to Bar
15 Squat Clean @ 135lbs
25 Toes to Bar
13 Squat Clean @ 185lbs
25 CTB
11 Squat Clean @ 225lbs
25 CTB
9 Squat Clean @ 275lbs
25 CTB
7 Squat Clean @ 315lbs
Started out with a really good plan up until about 10-11 reps @ 135 – i should’ve kept my aggressive pace but I feel (without having video of it) the last few reps I pulled back a little when I was fine with my TTB breakdown, on my TTB my rep scheme was 9-8-8-8, because i was a little worried about the 75 rep total that i have seen over the course of the last few months but that caused zero problems. I completed mismanaged the barbell at 185. I also always struggle in c2b set ups like this but I did 10-8-7 with short breaks and felt good. My lasts free reps @ 135 and completely dropping the ball at 185 made me get really uncomfortable and push harder than i wanted to or had the capacity to do at 225. I finished with 10 reps at 225 and this was all on execution errors on my part.- 156
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Wide Grip Bench Press w/ Chains: 3 reps every 60 sec x 10 sets; rest 2 min halfway; 45-60% 1RM Bench Press, around 30-45# of chain target on each end or light band tension.
Bar @ 95 – not real sure how much chains weighed but probably close to 35 per side
2/11 – OFF
2/12
Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 4-5 sec bt reps, 2 min bt sets x 5 sets
165-175-185-195×2
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A1 – Heaving snatch balances x 2 reps with pause in the bottom , rest 30 sec
A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep, rest 2:30 x 5 sets (build from last week)
125×2 – 135×2 – 145
B – Bottoms up 1-arm DB overhead squat from low box x 4/side, rest 1 min bt arms x 2 sets/side
(sit completely on low box with feet in squat stance, press DB up overhead, then stand up, pause, and sit back down under control)
Made a huge mistake here and that was not to warm up the pressing – jumped right to the 40 and pressing from the seated box made my left shoulder very angry. 40&45 movement felt good with the squat but that left hand press was a bit more than I can chew without warming that up
C – 1-arm DB hang squat snatch with pause in catch x 4/side, rest 1 min bt arms x 2 sets/side
60-65 – right side was harder to hold in the bottom and no discomfort here on the left shoulder so i’m not super worried. Could’ve done more pretty easily on the left arm, right arm easy on the squat but the pause in the catch is the challenging part on that side
D – Front squats 5 sets of 12 @ 115-125lbs, rest 90 sec
125
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2 rounds @ strong effort
7 deadlifts/5 cleans/3 shoulder to overhead @ 185lbs
rest 1 min x 3 sets
I did 1 set and my shoulder was very achy, so i pulled out the shoulder to overhead and did just the deadlift and cleans. I am not worried about it at all. Just have to give it some rehab attention and warm it up properly.