5/26
Burgener snatch warmup – perform 3 reps of each movement with a light BB
3 dip drive
3 high pulls
3 muscle snatches
3 OHS
3 hang squat snatches
3 low hang squat snatches
Done – and I always like to add in snatch balance after my overhead squat
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A – Power snatch waveload
Wave 1 – 3 singles, 1 each @ 140,145,150, rest 45 sec bt lifts and 2 min after all 3
Wave 2 – 3 singles, 1 each @ 145,150,155, rest 45 sec bt lifts and 2 min after all 3
Wave 3 – 3 singles, 1 each @ 150,155,160
*just 1 waveload today
done and felt much much crisper today
B – Front squat – 10 sets of 3 @ 195lbs, rest as little as needed
7:10 – didn’t feel as strong here today but I did feel a little more enduring
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3 rounds for time
21 row cals
15 hang power snatches @ 95lbs
9 BBJO @ 24in
9:55 – I coudln’t find a rhythm on bb cycling the snatch so I broke up each round, knowing this I wanted to attack the other two a little harder than I might have wanted too.
5/27
EMOM x 12
1 – 25 sec chest to bar pullups 20—-14—11
2 – 25 sec kipping HSPU 22–20—19
3 – 25 sec toes to bar 16—14—13
4 – 40 sec easy bike recovery
I did tear my hand on this session last week and it was healing a little and reopened yesterday so I did act like a big baby with it today so I think it did effect my numbers by a few reps on the second round of CTB not as much on the TTB as I was hanging on by my finger tips. I also on the first round of CTB I wanted to see what happened after going unbroken for the first set.
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A – Handstand walk 25ft into a freestanding HS hold in 4x4ft box – 5 attempts for a max effort hold
Not all were great but 2 of the attempts I felt really in control and a nice hold….the interval number in my mind is no where near the actual number i’m sure but at least I felt a bit more in control on some of them
B – Strict pullup into lean away negative x 4 reps for slow control, rest 90 sec x 6 sets
done
C1 – Plate step ups from belly to wall HS hold x 12 reps, rest 1 min
This is near the list of the top things that I hard that I know I need to do but dread how hard the work is for me.
C2 – Supinated grip bent over BB rows x 10-12, rest 1 min x 4 sets
95
D – Dbl DB seated arnold press x 12, rest 2 min x 4 sets
25
5/28
A – Squat cleans – 10 singles for time @ 185lbs, rest 3 min x 2 sets
1:42—1:14. Full transparency I thought I had 3 sets until I typed in my first score so I was afraid to really push it. The second one I never looked at the clock and only reason I slowed down around rep 7 is. The squat speed out of the hole slowed down quite a bit.
B – BTN split jerk – 1 rep every 75 sec x 6, build in loading from last week
175×2–185×2–195×2 – just trying to focus on footwork and lockout speed… Lockout speed felt really good and then timing felt a little bit off on the last two sets
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4 rounds for time
Run 500m
10 power clean/push jerks @ 155lb
18:59 …. tried a little different strategy on each round with the bar valve just to have a plan for breaks and continuous moving or minimize breaks. Not exactly sure if Ron was 500 m the time it took was probably about right but could not maintain the speed I wished after the first round. Started attacking the bar about a little more once I realize if I took it easy, I could flirt with five minutes around. I did not want that to happen at all.