10/10 (single)
Triangle W3D2
EMOM x 9
1 – 30 sec echo
2 – 30 sec row
3 – 30 sec ski
*intensity by set goes 70-80-90%
+
5 sets
30 sec echo @ 67-69 RPM
30 sec echo @ 64-65 RPM
30 sec echo @ 67-69 RPM
rest 30 sec bt sets
+ (rest 3-4 min)
5 sets
30 sec row @ 1200-1250 cal/hr
30 sec row @ 1000-1050 cal/hr
30 sec row @ 1200-1250 cal/hr
rest 30 sec bt sets
+ (rest 3-4 min)
5 sets
30 sec ski @ 1150-1200 cal/hr
30 sec ski @ 1000-1050 cal/hr
30 sec ski @ 1150-1200 cal/hr
rest 30 sec bt sets
Hit all paces for the added time this week, I forgot to record my cals after the fact, however I was much more consistent today than i was last week shifting gears and felt super in control and efficient.
10/11
I had an opportunity I couldn’t pass up this am so I was short on time, I got the opportunity to do some sport clay shooting. I have minimial experience with shotguns so much less with shooting some sporting clays but it was a blast. So I got the lifts in for the day since I know that is the one thing that is building back up and probably need more work in.
A – Progressive depth power snatch triples, rest 2 min x 4 sets
*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel.
*let’s get depth control and strong overhead position
125 felt the best for control and stability.
B – Back squats – 6 reps every 90 sec x 5 sets
*205-225lbs
Went 205 here
+
AMRAP 12 min
3,6,9,12,etc….
Ground to overhead – 135lbs
Box Jump Overs – 24in
Toes to bar
10/12 – OFF
10/13
Thoracic focus x 2 sets, rest as needed
6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face
Bottoms up KB high windmills x 4/side
Max Shank – Thoracic flow follow along
+
Shoulder focus x 2 sets, rest as needed
KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders
Teacup rotations x 3/direction/side with a change plate
Prone lift offs with PVC x 5-6
+
Hip extension focus x 2 sets
Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side
Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps
Active bridge hold from GHD x 20-25 sec
*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch
+
A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)
Done and even did one extra set at 65 with 2 reps of each variation
B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60 sec x 10
*building every 2, start pretty light
95–115–125–135–145 – the 145 didn’t feel as controlled overhead, it did feel semi light, but I felt a little off balance. My shoulders might be a little sore from shooting over the weekend.
C – Snatch pulls – 4 sets of 3 @ 165-185lbs, rest 2 mi
185 – meant to do my first set of 165 but when I looked up the bar, I’ve already loaded at 185 and was definitely not taking it off
D – OHS @ 22X1 tempo x 4, rest 2 min x 5 sets
115 across – just felt stable here with shoulder stability and tempo. Wasn’t easy but knew I wasn’t pushing the boundaries
10/15 (Triangle W4)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
+
Every 3 min x 4 intervals (2 each)
2:15 work window, :45 sec rest
Odd sets – 24 cal row + AMRAP echo cals in remaining time
1) 16–15—-2)14–15—-3)13–13
Even sets – 24 cal ski + AMRAP echo cals in remaining time
1) 15–15——2) 13–13—-3) 12–14* – ending up racing the last interval here because I did not want to lose in the mutual suffering with Gus.
*Rest 4 min x 3 sets (12 total intervals)
10/15
A – Squat clean – 1 rep every 45 sec x 3, rest 2-3 min x 4 sets
*by set try to go 225,235,245,255, will finish a little higher than last week
All was good up until 255 – on 255 I was ready to attack the weight and over pulled on the first one, second one pulled under but was slightly forward and it was a fight that i missed trying to stand it up and the 3rd attempt I was mentally smoked
B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets
240-250-255 – the set of 255 was closer to 30sec bt cluster sets but I did a much better job of bracing and breath control here so it felt better than the 250 did.
+
For time
6-4-2 ring MU
12-8-4 thrusters @ 95lbs
48-32-16 DU’s
*rest 5 min x 2 sets
There was a thin line between determining if my shoulders were so sore from the overhead work on monday or if it was pain from my shoulder “pain/annoyance” so i was very careful here. I was feeling this when warming up and know this is the first time i have been on the rings so I didn’t want to risk at high intensities. So I just completed with a sense of urgency but not for time