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Today was a very weird I had to break glass because of emergency day that did effect some of my ability to fully prep for the session and do the additional midline support work
2 sets, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
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2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
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EMOM x 18 (little more volume/station than 2 weeks ago)
1-5: 2 power snatches @ 135-155
Min 6 – Rest
7-11: 3 power cleans @ 175-195
Min 12 – Rest
13-17: 4 hand release deadlifts @ 225-255lbs
After everything i did yesterday, the snatch didn’t feel great, but it is truly for a good reason. My upper back felt like it had been activated and worked like it hasn’t been in a long time from yesterdays session. So even though it didn’t feel great I am very happy why i didn’t feel great. All overhead work felt stiff here, thank goodness this was a power snatch and not a squat snatch and it might have been tough sledding. 135 for 3 and 155 for 2 which were fast off the ground and grindy overhead. 175 for 3 and 195 for 2, and straight to 255 on dead
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Every 3 min x 3 sets (burpee/BB speed work)
4 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)
*target finish per set of < 1:12, or 18 sec/round. lets move FAST!
1:13—1:09—1:09 – the first set I went with clean and jerk, that overhead position just felt better today, but I truly got warmed up and was fine after that but also realized that the cycle rate just wasn’t going to be fast enough to hit the target time
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4 sets, rest 4 min bt sets
20 unbroken wallballs @ 20lbs to 10ft, directly into
Row cals @ > 1250 cal/hr
**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round
36—32—40*—40* – one as you saw, I had to do my wall balls outside, luckily it was a warm front and it had stopped snowing. I felt my mechanics (mentally) breakdown around calorie 21-25, on the 2nd set I just wasn’t mentally tough enough and bailed. But on the 3rd one I said fuck this, stop being a bitch and deal with it and finish. On the last one, I also think the transitions from outside to inside on the rower probably benefited me a little bit from a transition/recovery perspective
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Additional midline support x 3 sets
KB hip to halos from tall kneeling x 10 alternating reps (5/direction)
KB drag throughs from front plank x 10 alternating reps (5/direction)
1-arm KB farmer carry x 100ft/side (minimal lean/twist)
#2/4
EMOM x 28 (4x through if quality stays high)
1+2 – 27 cal ski
3 – 15 toes to bar
4+5 – 27 cal echo
6 – 60 DU’s
7 – Rest
Ummmmm…..this was smooth until the echo, that was work today, everything else was work but didn’t feel as hard as that was….all toes to bar done UB and felt like there is getting to be more in the tank there
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(rest as needed, shoulder/lat accessory while warm)
3 sets, rest as needed
6-8 back supported DB pullovers, light
15 sec wall facing HS hold
4-5 ring fall throughs from tall kneeling, shorten ROM as needed
100ft light dbl DB overhead carry
Done – 25 on pull over and 15 on overhead
2/5 – OFF
2/6
Lat series
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Shoulder iso’s and archer presses
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RC and scap activation
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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
20 sec HS hold for stack
8/side landmine meadows row
Done – did 4 on dips, no assistance from feet and did 1 to complete target with foot asssit
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AMRAP 12 min
12 1-arm alternating DB hang clean and jerks @ 50lbs
12 box jump overs @ 24in (step down)
30ft 1-arm DB OH walking lunge (15+15)
7+1 – i lost count but based off of my pacing and projected target this makes sense….I know i didn’t average a round every 90 seconds, i know i finished the forest round at that pace but i know i fell off a little. Overhead lunge felt much better today than at camp, but at only 15ft was very manageable. I did stop and set the db down to change hands and that was about the only “slow” transition”….went right into db c&j from lunge, and even though I slowed my bxjo pace down a little I still made sure that transition was as quick as possible to get that first rep in