5/19
Burgener snatch warmup – perform 3 reps of each movement with a light BB
3 dip drive
3 high pulls
3 muscle snatches
3 OHS
3 hang squat snatches
3 low hang squat snatches
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A – Power snatch waveload
Wave 1 – 3 singles, 1 each @ 135,140,145, rest 45 sec bt lifts and 2 min after all 3
Wave 2 – 3 singles, 1 each @ 140,145,150, rest 45 sec bt lifts and 2 min after all 3
Wave 3 – 3 singles, 1 each @ 145,150,155, rest 3 min and do 2 full waveloads (18 total reps for the day)
This was a really good re-introduction power to some power work. Some of the higher end weights in this set up didn’t feel as snappy as I had hoped but all things considered i’m okay with that
B – Front squat – 10 sets of 3 @ 185lbs, rest as little as needed
8:21 – I know it wasn’t for time but I just wanted some metrics to track in case of a progression.
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For time
40-30-20-10 cal row
10-20-30-40 1-arm alternating DB hang snatches @ 50lbs
9:53 – this was really fun and fairly proud of myself here. I caught myself once trying to take my time getting on the rower but made myself prioritize that transition. At one point before starting the workout I thought about breaking the db work but in the heat of the battle i said just hang on and see what happens. Outside of the first set on rower, I tried (from what i remember) to keep the pace in the high 1100’s
5/20
EMOM x 12
1 – 20 sec chest to bar pullups 17–17–13
2 – 20 sec kipping HSPU17–18–18
3 – 20 sec toes to bar 13–13–12
4 – 40 sec easy bike recovery
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A – Freestanding HS hold in 4x4ft box – spend 5 min working on balance/control, some hand movement is ok but stay in that box
Still not great here
B – Strict pullup into lean away negative x 4 reps for slow control, rest 90 sec x 5 sets
C1 – Plate step ups from belly to wall HS hold x 10 reps, rest 1 min
So freaking hard and absolutely smoked me.
C2 – Supinated grip bent over BB rows x 8-10, rest 1 min x 4 sets
95
D – Dbl DB seated arnold press x 10, rest 2 min x 4 sets
20
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Run 200m
10 BBJO @ 24in
Run 200m
rest 2 min x 5 sets
There is a natural loop of 150 at my gym today so I just went ahead with that because i knew that loop and no turaround would force be to be okay keeping the pace I started with. 2:10—2:19—-2:12—2:11—2:06 – I feel like it was the first time back in the gym in years and so far this week I feel like I have been kicked in the dick and it’s only Tuesday.
5/21
A – Squat cleans – 8 singles for time @ 185lbs, rest 3 min x 3 sets
1:24—1:20—1:07
B – BTN split jerk – 1 rep every 60 sec x 6, mod loading only
165 – felt a bit on the lighter side of moderate but often feel a little off on behind the neck work. Like I don’t get deep enough in my footwork.
C – Dbl DB push press x 10 reps into Dbl DB OH carry x 50ft, rest 2 min x 4 sets
*45-50/hand
45’s.
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Every 3 min x 4 sets
9 deadlifts @ 155
6 hang power cleans @ 155
3 shoulder to overhead @ 155
50ft HSW
The first round I did and realiz there was no way today, I could maintain that effort and keep within the interval time. And after the 2nd set I called it. My shoulders are exhausted, I’m so sore and feel smoked. And the front rack position today felt more restricted than the overhead work.
5/22 – OFF
5/23
Gait prep
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3 min bike + 3 min easy jog
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Any other mechanical warmup needed
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AMRAP 20 min
Run 400m @ 1 mile effort
Echo bike 2 min @ max recoverable pace
*this should be some fatigued speed work here, so the 400’s should be faster than your target 5k pace, and then the echo should be JUST slow enough to be able to recover and repeat the efforts on the run. I’d say start those around 58-60 RPM and see how it feels, and adjust from there
5 runs. And apparently we have different definitions of recovery pace on the bike. To me max recoverable pace is how slow can I spin to actually get the monitor to register that you are doing something. 54-55/57 felt very natural. Getting into 58/59 felt a little forced for the whole 2 minutes at a “recoverable pace”
5 sets – trying to keep 400m pace around 2:07-210
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3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE
done