8/1
tttTD
10 rounds for time (10 min cap)
10 TTB
10 1-arm alt DB snatch @ 50lbs
I decided even if I wasn’t going to finish this under the cap I was going to finish it. 10:45 my time. What slowed me down, I knew my TTB had the potential to break down somewhere on the +70-80 range so I made a decision to break up from the start in 6-4 sets, but I felt like I was resting too much so in round 4 or 5 I went to a 4-3-3 and I think that worked for a few rounds then the time started slipping away. My transitions were pretty tight only from bat to db and back to bar but those rest breaks on TTB without watching a video got a bit linger than I internally perceived. As far as TTB breakdown, I felt on control from rep 70ish on and only a few of them were a bigger fight than I wanted but not a whole lot so that is a win I am taking away. In hindsight I think I could’ve kept the 6-4, but I do feel that rest would’ve gotten longer as I went. I also should’ve done one full round of the 6-4 and snatch, round 1 took me :48 seconds at what felt like a sustainable pace (on paper), had I done that in warmup I might have approached the workout differently, at 48 seconds thats really hard to finish the workout because you know there will always be some attrition.
(rest as needed)
TTT Gait Locomotion Prep – https://www.youtube.com/watch?v=WIiWBJh03ow
+
3 Min easy jog
+
Every 2 Min x 6-8
Run 300m @ 5k ‘effort’
*This shoud be VERY repeatable in this setup
*Start with 300m repeats, if your Rest time drops below 30 sec then lower the distance to 250m so we can keep this feeling more aerobic
*if your finish times continue to creep up, cut the volume at 6 sets
It was raining this morning when I went to the gym so I had to pivot for this and used the runner, and before I started I knew that consistently finishing 300m across 6-8 sets was going to be hard on the runner, so I pivoted to 250 from the jump. I could’ve finished a couple of 300m intervals but I would’ve probably been left with 10 seconds maybe more maybe less to rest
So the 250 across 8 sets each time i checked was about 1:22….I do feel the pace i was running was a bit faster than my 5K, but I do feel i could’ve done 3-4, maybe 5 more sets in this set up and would’ve still stayed around or below the 90sec goal
+
Serratus/scap series x 2 sets for quality
8-10 band resisted scap pushups
5-6/side banded archer pullbacks with mini-band
6-8 band distracted light DB front raises
6-8 scap pullups
done