9/5
I wanted to try something a little different this morning. We’ve had so much warm up/movement prep to work on thoracic extension/shojkxer/front rack which I know is so valuable and important for my performance and long term health. But I think I’ve kind of lost the ability to be ready quickly, so today I wanted to try and get prepped as quickly as possible, tried to take the best of what we have been doing and be time efficient and effective. Some sacrifice of true overall preparedness but thought it would be a good exploration for when I might be put in a position that I have to.
On a 40 min running clock
Starting at 0:00
For time (7 min cap)
21-15-9
Thrusters @ 75lbs
Bar Facing Burpees
5:54 – I tried to stay smooth here and not go all out and hold a little back for the middle piece. Also goal with that was to not slow down in burpee, was decent but finishing the last set of thruster into burpee had a bad transition as I let the bar bounce and roll too much and wasted at least 7-8 seconds to get that first burpee on the last round.
+
Starting at 10:00
7 Min AMRAP:
21 Double Unders
7 Toes to Bar
21 Double Unders
7 Chest to Bar Pull-Ups
4+22 – in warm up I did no gymnastics pulling prep, just wanted to trust myself and see what happened. I didn’t force transactions as fast as I need to but I actually I’m pleased with the execution of the movements. The first round I kind of wanted to feel it out and was conservative on transitions there but after that I knew I was ok so was a little tighter with things.
+
Starting at 25:00
15 Min AMRAP:
25 Cal Row
30 Power Cleans – 95lb
25 Cal Row
25 Power Cleans – 135lb
25 Cal Row
20 Power Cleans – 185lb
25 Cal Row
AMRAP Power Cleans – 205lb
8 reps @ 185 – first off I didn’t just man up and row. I felt like a little bitch when it came to rowing effort, so to try and combat that, I used a break on the rower to make a plate change. I don’t know if this saved any time but it made me feel I could row harder in shorter intervals. Wildly enough I felt the 95 barbell crushed my soul and took way more energy than it should and actually felt much better at the 135….i didn’t video so not sure the actual splits but internal perception during felt that way.
9/6 – OFF
9/7
Expedited the warm up today, was on the road driving back from spending the labor day weekend with my father who was in knoxville for the weekend and Kelsey wanted to get some pool time so I still wanted to get in the session but game myself a hard stop time limit
Part 1
Thoracic drills + Banded activation with your Macgyver setup
+
3 sets of lightly loaded movement work, rest as needed
Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)
Bottoms up KB high windmill x 3/side
Prone snatch grip BB liftoffs with training bar x 3-4
25ft forward seal walk + 25ft backward seal walk (feet on slider)
+
A – Empty bar burgener snatch prep x 2 sets
B – Empty bar burgener clean and jerk prep x 2 sets
C – Dbl DB z-press x 12 reps, rest 2:30 x 4 sets
*stick at 30
Next week if we keep this progression I am going to get a set of 4-6 @ 35 for a pre-set/warm up set just to see how it feels with control and position overhead
+
D – Every 90 x 6 – Squat clean x 1
*3 sets at 235, then build to 245
235 felt strong, was confident with 240 and I think to the expedited warmup the 245 was more tough mentally through the pull off the ground than it actually was with my internal perception.
(rest 2 min)
E – Every 90 sec x 6 – Hang Power Clean x 3 reps @ 195lbs
Felt a little spicer than last week but, if I go to the knee or just above the knee I feel pretty confident and strong with it, it’s the 3rd rep I don’t trust the bop bop and end up pulling under more than expressing powerful hip extension.
+
F – Push press x 1 strong rep/Split jerk x 2 reps, new complex every 2:30 x 4
*lets go 155-165 here if moving well
Stayed at 155
+
G – Back squats x 6, rest 120 sec x 6 sets @ 235lbs
Done – did the super set set up to be time efficient
Part 2
Self-directed mobility
Skipped today