6/13
Gait prep
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3 min bike + 3 min easy jog
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Any other mechanical warmup needed
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Every 12 min x 3 sets
Run 2k @ 10k ‘effort’
11:17—-11:11—-11:20 – did had to take a bigger break between the 2nd to 3rd set – I did this in the hottest part of the day and i was hitting a wall and needed some carbs, so my break was long enough to get some gatorade in my system.
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3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE
done
6/14
For time (15 min cap)
21-15-15-9 reps each of
Power Snatch – 95lbs
Wallball – 20lbs to 10ft
Bar Facing burpees
Wallball – 20lbs to 10ft
12:11 – this was hella fun, and pretty excited how it turned out, I had a plan and executed it pretty well, almost too well that I left a good bit of performance on the table. I wish I had done singles on the power snatch from the get go, but i did 5/4/3/3 and then singles from there, right to wall ball for the most part but there was one minor annoyance for today on wall balls as gym location does not have indoor wall ball station so had to do outside and that transition was not a problem, the problem was time of day and staring directly into the sun, so I did have to put my sunglasses on in my transition, definitely cost some valuable time. Burpees I might have overpaced a little but i’m glad that i never stopped moving. Attacked the barbell much better the next two rounds.
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A1 – Plate step ups from wall facing HS hold x 10, rest 30 sec
A2 – Dbl DB push presses x 6, rest 0 sec into
A3 – Dbl DB OH carry x 50ft, rest 2-3 min x 3 sets
The idea of not doing 14+ plate step ups was such a relief but location only had 50 or 70 pound option and 70’s were not going up today
Had to make up the following because no ring access today (Monday)
B1 – Wtd pullup x 1 strong rep, rest 30 sec
B2 – Ring mu x 3 reps, rest 0 sec into
B3 – Ring dips x 6 reps (only after last MU rep, rest 2-3 min x 3 sets
Made up on monday, and weighted pull ups were 60–60–70 and dips felt better each set, I did kip them as that minimized how the shoulder felt but I did feel pretty strong through the pattern so that was in encouraging
6/15 – OFF
6/16
A – OHS @ 31X1 x 3 reps, rest 2 min x 4 sets
165 – 165 was pretty aggressive for my first set, but I wasn’t going to go down so it was a grind but I got them all
B – Hang squat snatch – 15 reps @ 115lbs, rest 3 min x 2 sets
Didn’t say for time or for Unrbroken but I wanted UB. First set, just bithced out at the 12th rep, on the 2nd set I lost the 11th rep in the hole.
C – Front squat – 12 sets of 3 @ 215lbs, still sticking with minimal rest here
This was so much harder after all the squatting leading into this so it took me a little longer than previous weeks sessions have taken.
D1 – Gliding hamstring curls x 6 reps for control of end range and eccentric, rest 45 sec
D2 – Straight leg hip abductions from side plank x 10-12 reps, rest 90 sec x 4 sets
done