3/13
Lat series and shoulder flexion series
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Additional front rack prep (spend a lot of time here)
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Open 26.3
*will see the write ups we sent out, and the demo vid, but this is VERY paced from the start. Looking at 3-3:20 min rounds on the first bar, and 4-4:20 rounds on the second bar. If we can get some work done in the 5th round that will be super solid, but most important is just managing rest breaks
206 – I’m actually really happy with this. I could’ve fought a little harder on the 115 thruster barbell but I wanted to keep my burpee pace consistent so that was a choice i made in the moment, could’ve would’ve should’ve but I didn’t. But I do think this pacing set me up to really push the last 12 burpee and get a few reps at 135.
3/14
A – EMOM x 10
1 power snatch + 1 OHS
*all at 7/10 RPE
115 – i tried 2 sets at 125 but was a little past 7 today. Shoulder was just a little irritated but no real red flags so i just listened and backed off to 125
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EMOM x 30 (5x through)
1. 12-15 toes to bar
2. 4 wall walks
3. 2 rope climbs (if not at a gym for these, lets do 3-4 ring MU)
4. 50ft dbl DB farmer carry walking lunge
5. 60 DU’s
6. Easy bike erg rest
The hybrid gym for Saturdays functional fitness side of the gym was supposed to be done with their maintenance and upgrades today but it was not so i had to get a little creative with the emom….so i just did a triplet of bear crawl + ghdsu + db lunge + DU
3/15 – OFF
3/16
A – Clean and jerk; build to a single at 80-84% in 6 min
235 – clean gel pretty good, jerk wax ok. Just feeling it out overhead, drive felt good, catch felt good but recovery was what felt the least confident in the day. I’d say the recovery felt more unstable to lack of that overhead than anything else. Shoulder actually felt strong and stable and fairly locked in. Still a slight hint of tightness but not so much to really throw off the movement or weight.
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B – Strict press; build to a single at 84-88% in 6 min
145 – loading just worked out that way and today it’s probably way more than 84-88.
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3 sets for times, rest 2 min bt sets
30 wallballs
20 GHD situps
3 rope climbs
3:16–3:08–2:49 – so I broke up the wall balls in sets of 3 on the first 2 sets. Wasn’t sure how well I was going to do on ghd. Also broke up the ghd but the pads at the feet were a very tight squeeze so there was no getting out of the machine it was just a rest break. I also kind of went into this work cold, didn’t really warm the movements up much so I got more prepped as I went. Also rope climbs on last set were tng on the ground.