1/16
Lat series
done
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Shoulder iso’s and archer presses
done
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RC and scap activation
done
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4 sets for quality (gymnastic strength work)
5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo
20 sec chest to bar isometric hold at top of inverted BB row (bar in jcups, you standing inside rig, adjust angle as needed to challenge the time window
20 sec piked HS hold for stack (can do feet on box or wall, MAYBE start to add some lateral shifts to load hands more like a WW)
8/side landmine meadows row
40 on landmine row, – felt decent here and went back to rings for eccentric work
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3 rounds for time
21 toes to bar
15 power snatches @ 95lbs
9 BBJO @ 24in
10:35 (also not done at favorite bar location) (also notes were made from siri so might be a little off – Today, major limitation was with Toe to bar and confidence in Toe to bar. Plan was to break up early and often and quick rest breaks. Also goal was to have really fast transitions after Burpee box jump overs to get my first set in and then when I take a little longer break and then get into the small smaller set, shorter rest. Snatch was primarily all singles, did a set of four touching go in the second set. Some of my biggest winds here were trying to stay pretty consistent by staying close to the bar drifted away from the bar at certain points, but on the last set, stayed on top of the bar and try to get a little uncomfortable. Box jump overs were consistent, but my footwork felt off on some of them, especially towards the end. On the last set, I did the set of nine and 34-35 seconds, wish I could’ve made that faster but footwork was off and couldn’t find a rhythm to jump up or jump down. Overall, I was about in a timeframe I expected just wanted to stay smooth and consistent and new the Burpee‘s could not slow down and that would be the only way I would be extremely unsatisfied with this workout if I let the Burpee slow down, so my goal of singles on snatch and small sets on Tobar was to keep my Burpee pace at about four seconds per route or faster
1/17
EMOM x 9 (warmup)
1 – 15ft/side 1-arm KB OH carry + 3/side KB high windmills, light
2 – 6/side 1-arm alternating KB russian swings from split stance
3 – Ski erg 30 sec (faster with each round)
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A – Long pause front squat – 1 rep every 2 min x 6
*moderate load, enough to challenge where your front rack is currently at BUT not cause pain
*this is a 8 sec full stop pause at depth each rep. then stand and rack
165–185–205 the rest of the way – lat was fine, front rack isn’t painful just limited, i’ve temporarily lost some range of motion on the right side
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7 rounds for time
5 power cleans @ 135lbs
7 back squats @ 135lbs
9 bar facing burpees
11:07 – this is a beautifully designed workout to challenge transitions….I definley slowed down by need and by choice on the clean, back squat speed per rep is too slow, i just need to trust that I will be ok. Main goal was to keep burpee speed under 30sec. Without watching video, and quick glances at clock I think I was there, maybe a second off on one round maybe two but for the most part stayed consistent there. I did push the pace to sprint finish but did it too early, just wanted to see if I could hold that for the last 2 rounds, it was uncomfortable, clean was tough but able, back squat was just too slow in last round but sprinted last 9.
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Accumulate 15 wall walks for smooth rhythm (putting this at the end in hopes things are warmed up REALLY well