6/2
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
3 sets up to 75
+
A – Power snatch waveload
Wave 1 – 3 singles, 1 each @ 140,145,150, rest 30 sec bt lifts and 2 min after all 3
Wave 2 – 3 singles, 1 each @ 145,150,155, rest 30 sec bt lifts and 2 min after all 3
Wave 3 – 3 singles, 1 each @ 150,155,160, rest 30 sec bt lifts
rest 4 min x 2 waveload
*little denser and more reps if hand is cooperating
done
B – Front squat – 10 sets of 3 @ 205lbs, rest as little as needed
7:18
+
6 rounds for time
Row 15 cals
10 BBJO @ 24in
I did forget to right down my time and now that I’m updated I have forgot. But what i do remember and pondered over after this workout was my row pace. Right now, i’m comfortable 1100+, it’s still work and strong effort to be there. It made me think that I would like to be around 1200 in a scenario like this, where I might not want to keep it there because it is a little uncomfortable but i know I can work at that output and still do everything else the same and not fall off rep speed.
6/3
EMOM x 12
1 – 30 sec strict ring pullups 11–10–11
2 – 30 sec kipping HSPU 22–21–18
3 – 30 sec GHD situps 14–14–14
4 – 40 sec easy bike recovery
+
A1 – HSW 40ft unbroken, into
A2 – HSW 4x10ft for speed, rest 3 min x 3 sets
*target for 10ft increments is practicing short rest breaks and kicking up with good speed each time
My neck was really tight today so this because a major struggle when my traps shoulders fatigued….the 40 unbroken wasn’t the problem, it was the chunks of 10’s that got hard and my breaking point today was in that 20-30 foot range.
B – Strict pullup into lean away negative x 5 reps for slow control, rest 90 sec x 6 sets
done
C1 – Plate step ups from belly to wall HS hold x 14 reps, rest 1 min
I damn near failed when swithcing my lead hand at the last rep or two
C2 – Supinated grip bent over BB rows x 12-14, rest 1 min x 4 sets
95
D – 1-arm alternating TGU @ 16-20kg x 20 reps
*not for time
Ran out of time to get this in today
6/4
A – Squat cleans – 15 for time @ 185lbs
2:14 – i never looked at the clock for this, I didn’t want the clock to dictate any pacing and breaks, I just wanted to grab the bar and go based on feel of trying to move as fast and efficient as possible. it was probably around the 10th rep that I felt my squat speed slow down and that was the only reason i feel my pace changed.
B – BTN split jerk – 1 rep every 90 sec x 6
*start working sets at 195 this week
195–205–205–215–215–225 (I did miss one at 215 but I knew it was a technical error so I did an extra set) 225 didn’t feel pretty but did not look as bad on video as my perception of how it felt
+
7 rounds for time
7 toes to bar
7 deadlifts @ 225lbs
7 OHS @ 115lbs
11:49 – the limiter here was the overhead squat, maybe a little on capacity since we haven’t had many touches here, but it was as much my confidence in it than anything else. I did feel like this going into it so I wanted to attack transitions and the movements of the TTB and the deadlift, I was in a high respiration rate and that is where my confidence felt affected going into the overhead squat. First round was 1:10, second was 1:30 and then averaged about 1:50 after that except for the last round