7/6
Part 1
CO symmetry full warmup protocol
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A – Empty bar burgener snatch warmup x 2 sets, rest 1 min
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B – Slow snatch build, self directed in loading and movement comfort, but can follow something like this progression pending how it feels
Muscle snatch -> Power snatch -> OHS -> Hang squat snatch
125 on complex suggested as an idea. Felt smooth. I know muscle snatch is weight limiter here but that felt good on last one. Went below knee on hang squat as that felt my powerful and doable and bottom position felt pretty strong and comfortable.
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C – (Seated snatch grip sots press + Stand to top + Lower back down slowly to box + Lower bar back to BTN rack) x 3 light reps, rest 2 min x 4 sets
*basically adding an OHS to each sots press rep, stay light and work positions
55 across
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D – Deadlifts x 30 reps for time @ 245lbs, 1 set
1:39 – I just wanted to see what the biggest set I could do it, but as soon as I realized that 20+ was not going to happen I stopped, from what I remember around reps 24-27 I did singles to ensure that I didn’t rest too long and tried to make sure that I minimized time the barbell was not moving.
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For time
30-20-10-20-30
Row cals
Burpees over rower
15:47 – I knew the real separation value was the burpees so my goal was to keep a strong but smooth pace on the row, targeting between 1000-1100 cal/hr, I wanted burpee turnover to stay consistent and high. I probably could’ve pushed a bit harder on the row, but I’m actually very pleased with my burpee pace, I didn’t feel I ever slowed down there. I do remember peaking at the clock a few times to make sure that i was staying around 4 sec/burpee or less and from what I remember I’m pretty sure i did. So overall this was a fun one with the challenge and trying to think big picture in the workout.
Part 2
Self-directed mobility
Rotator cuff and scap work at home – bands, DB’s range of motion eccentrics and end range isometrics
7/7
Ski 95 cals @ 1000+ cal/hr
rest 5 min x 2 sets
5:31.9 (1021) – 5:28.9 (1028)
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Run 1.4k @ 4:30-4:40/1k
rest 5 min x 2 sets
7:26 – 7:07 – so each lap around my building is 156, as long as there aren’t a ton of vehicles parked in the way, i say that to say, it was around the 6th lap for both that I felt my pace dip quite a bit, in the first round i kicked only for the last lap but in the second set
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Row 95 cals @ 1150+ cal/hr
rest 5 min x 2 sets
5:15 – 5:21 – I do not think weather was as big of a factor today but i just think by the time I get to this third piece in the day i’m done. So maybe I need some more carbs in my day, because ski feels great, run is debatable but when I get here I feel i have no juice. I started the row two different times, i started and was thinking i’m not ready so waited a bit longer to go.