7/7
A1 – TNG power snatch x 7 unbroken reps @ 135lbs, rest 10 sec
A2 – Power snatch x 7 singles for smooth speed @ 135lbs, rest 4 min x 2 sets
This is the perfect set up for me to build some confidence with snatch cycling at this weight. It was hella tough but just trusted some positions and towards the end just grip and rip
B – OHS @ 22X1 tempo x 3 reps, rest 2 min x 5 sets
*stick around 125-135lbs, and keep working that narrower grip position
I went with strict press grip….i got video but camera angle was poor so can only see bottom position. But I do feel all the ankle/calf work i am putting in is paying off.
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For time
50 toes to bar
100ft dbl DB OHWL @ 50lbs/hand
50 chest to bar
100ft HSW
This was bottlenecks all over the freaking place. 19:26 – i think the first bottleneck was all of the delicious holiday food and time in the sun over the holiday weekend. I did not drink a whole lot but enough to throw off some hydration balance. The paddle time, the sun time and lots of not normal foods. On to the workout…I did want to see my TTB capacity so i came out very aggressive and it bit me hard 15/15 with short breaks then an 8 and chipped away. Lunge was just hard. CTB confidence and trust was low and hsw was survival.
7/8
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
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Every 3 min x 15 sets
Row 500m
*same targets and splits as last week, denser
My numbers were very similar, maybe a tick off last weeks average time, but I will say I felt like my effort last week might have been at a 8 or 9/10 RPE, and this week felt more like a 7 or 8 to hit those numbers so even though data might not show even with more density it did feel waaayyyy easier.
7/9
A – Every 2 min x 6 sets – High hang snatch x 1/Below knee snatch x 1
*start this around 135lbs, build every 2 crisp makes
135 — and i should have made smaller jumps, 145–155 and missed 160 so i went back to 150
B – Squat snatch triples from floor – 4 sets to find tough load for the day, all 3 reps completed within 25 sec window
155–160–165–170
C – Power clean – 10 TNG reps @ 155-165lbs, new set every 2 min x 3
D – Thruster x 1/Front squat x 3/Thruster x 1 – new complex every 2:30 x 5, build to heavy load for the day
195 was my last successful lift, missed the last thruster at 205 but it was more a poor rerack from the front squat to the thruster
E – 1-1/4 BB hip thrusts x 6 reps, rest 2 min x 4 sets
245
7/10 – OFF
7/11
A – Push press – build to strong single
215 – got a little greedy and unsuccessfully went for more
B – Push press – 1 rep EMOM x 6 @ 85-88% of A
185
C – Banded strict press – 5 sets of 10, rest 90 sec
*light load, red bands anchored low
65
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4 sets on a running clock
At 0:00 – Bike 2000m @ 1:53-1:56/500m
At 4:00 – 30 wallballs @ 20lbs
At 6:00 – 25 HR pushups
new set every 10 min
This was a fun piece…..tried different wall ball strategies but should’ve gone for UB on every set just to see how well i recovered. Only did so on the last set