4/29
A. Snatch: 3,3,3,2,2,2; rest 2-3 min b/t sets – 80-84% for triples; 86% for doubles – quick reset b/t reps
175&185
B. Back Squat: Build to an 8RM for the day; Max of 3 sec b/t reps
275 this was my goal hope and target and not sure there was 5 more pounds in the tank by the last rep but pretty happy with that
+
EMOM x 9
Min 1: 4 1-arm alternating DB Squat Snatch – build to a heavy DB (70-80-90)
Min 2: 4 1-arm DB OHS/side – building to a heavy DB (65-70-80)
Min 3: 4/side 1-arm DB shoulder to overhead – building to a heavy DB (65-50-50) – this was still a little painful in the rack position coming off the shoulder so actually backed off
+
3 Sets:
3 min AMRAP:
5 Bar Facing Burpee
5 power snatch 135lbs
5 Front Squats @ 135lbs
rest 1 min bt sets
3+6 — 3+3 — 3 – this was nasty and gnarly
+
2 sets for quality:
14 Patrick Step Ups/side
Side Plank Clamshell Iso Hold/side: 30 sec hold; 60 sec rest b/t every 20 seconds
Rest as needed b/t each
done
+
1 set
5min Row @ 20 strokes/min, pace around 2:05-2:10/500m
5min Backward walk (light sled drag if possible)
5min Box Breathing (4 in / 4 hold / 4 out / 4 hold)
Done – the perfect end to the training day
4/30
A. Split Jerk: 3,2,1,3,2,1; Rest 2 min b/t sets – Blocks allowed this week, 75,80,85%; 77,82,87% 1RM SJ
205-225-235-215-230-245
B. Push Press: 4,4,4,4; Rest 2 min b/t sets – Building sets, brief pause/reset ok, final set heaviest
135-155-175-195 – only the set at 195 was a grind and wasn’t painful – or the pain was low on the scale
+
2 sets:
C1. DB Bench Press @ 2110: 8-10 reps – close to failure each set but stick to tempo – One head touches chest at bottom, one head touches together at top
Rest 20 sec
60
C2. Strict HSPUs; 20 for time (1min cap)
Rest 2 min
15 (10ub and then hit the wall 2/2/1) ——12
+
For time (16 min cap)
50 Crossover Singles
40 Dual DB Hang Power Clean (50/35lbs)
60 Crossover Singles
50 OHS 115/80
80 Crossover Singles
60 TTB
So……it wasn’t until after the end of this and later in the day that I found out the proper counting of crossovers. I have only been counting when I crossover in the front, since I didn’t do quarters last year I never went through the rule book, so all this time i have thought i absolutely suck at crossovers and have been doing double the work. Needless to say i was pissed after this workout becuase once again my person was that i suck at Xover and then I was pissed b/c of learning that i have been doing double the work for a year now….i got 10 TTB in the 16 minutes
+
E1. V-ups; 15 reps x2; rest 60-90 sec
E2. Tall Plank Alternating Toe Touch; 20 reps (10/side) x2; rest 60-90 sec
E3. Leg Scissors w/mini band; 12-16 alternating x 2; rest 60-90 sec
done
5/1
A. Power Clean/push jerk x 3 reps – AFAP @ 80% 1RM PC, rest 90 sec x 3 sets
205
+
EMOM x4
30 DU’s + 4 power snatches @ 155lbs
i wanted to see what was going to happen and did the first 2 sets as tng snatch and that might not have been the best strategy but thank goodness it was only 4 sets or else I would’ve died
+
3 rounds
50′ HSW
18-15-12 KB Deadlifts @ 70lbs/hand
6-5-4 Bar muscle ups
rest 6min
3 rounds
11 chest to bar pullups
50′ FRWL @ 115lbs
25 Cal C2 Bike
At this point i don’t remember my times but the first part was around 6-8 minutes and the second part was right at 10 and also had to use echo for the bike
5/2 – OFF
5/3 (rope climbs here)
4 rounds (18 min cap)
10 Shuttle Runs
21 Wall Balls @ 20lbs
14 GHD situps
7 Ring Muscle ups
17:53 – longer transitions due to logistics but this was fun and really pushed it. Pace was high until last round when the ghdsu starting taking a toll.
+
2 sets:
10 DBL DB Snatch @ 50lbs
5 Rope Climbs
100ft HSW for Time
Rest as needed
This was choppy as i was still a little smoked from the first part, but rope climbs went well and hs walks was not so much
+
3 sets for elbow/wrist care:
Supinated Grip RDL @ 2020: 8-10 reps – light/moderate load
Pseudo Planche Push-Ups on Parallettes @ 2020: 8-10 reps
Banded Wrist Supinations/Pronations: 8-10 reps/side
done
+
20min Easy Bike – Nasal Breathing only
5/4
A. Clean/Jerk: 6 Tech singles for the day – 2 @ 80%+; 2 @ 84%; 2 @ 86-90%; rest as needed
225-240-245
B1. Front Squat: 3,3,3 – 80-85%; Rest 60 sec
255-275×2
B2. Strict Press: 5,5,5 – 77-82%; Rest 3-4 min
95 strict press is the only movement that appears to create any level of discomfort on the shoulder…..any dynamic movement has created no pain just that initial press
+
Pistol Tech Work:
25′ Duck Walk
rest as needed
6 Single Leg Deck Squats/leg
rest as needed
12-20 Banded Pistol Squats (set band at bottom of squat so you sit into band for assistance)
rest as needed x 1-2 sets
done
+
2 sets
15 Cal Ski Erg
15 Box Jump Overs (Step down)
1min AMRAP Strict HSPUs
16-15
Rest 3 min
15 Cal Ski Erg
100 Double Unders
1min AMRAP Ring Dips (ensure your shoulders and pecs are WARM here)
17-21
Rest as needed to full recovery
+
Cool down @ easy effort
7 min walk
7 min row
7 min bike
5/5 – OFF