9/19
#tttTD357
3 Min AMRAP:
30 Thrusters – 95lbs
AMRAP Bar Facing Burpees In Remaining Time
24 bar facing burpee…..I am just a little bitch when it comes to thrusters right now. My goal was to break in two sets, 18/12 was the goal. And around rep 12 I felt as if my rack position was starting to drop and my rep speed felt like it was slowing down. So i dropped as planned at 18 and picked the bar back up and felt really slow and that’s where the little bitch in me convinced my other brain that I needed another break so i did 6/6 to finish. With the highly effected limited time to complete my burpee i at least felt like I did a better job with my burpee than my thruster.
Rest 1 min
3 Min AMRAP:
30 Bar Facing Burpees
AMRAP Thrusters. 95lbs In Remaining Time
13 thruster, had a good pace on my burpee just no second gear which is what I really needed in this session today and I just didn’t push the way i need to
*Score is total reps completed
Rest as needed
+
A – Hand release deadlifts x 3 reps @ 75-80% of 3RM, rest 3 min x 3 sets
Not sure what my 3 rep is but i did 275-285-295 and felt like it was an 8/10 maybe a 7/10 but felt good and a lot more in the tank
+
4 sets, rest 90 sec bt sets
45 sec AMRAP Double Unders, rest 15 Sec
TNG Deadlifts x 8 reps @ 225lbs – Speed Focus
66-80-84-88 – i clipped on the first set 4 times, I just made the assumption that DU is something I should be able to do out the gate with minimal warmup and i wasn’t definitely wrong today. after the rest were unbroken, but i feel i started slowing down around rep 50 or so
9/20 – OFF
9/21
Part 1
Self directed upper body prep, can bias towards lower volume again if you want, but maybe after the weekend it will make sense to take your time and prep well
+
A – Hang power snatches x 5 unbroken reps, rest 1 min x 4 sets
105 – did not go with a bop bop on either, I was smooth in my lowering and right into position. For this work today on both i was more comfortable with the hang around the knee
B – Hang power clean/jerks x 5 unbroken reps, rest 1 min x 4 sets
135 – first set I thought 135 might get a little spicy but it forced me into better hip extension and the rack/pressing position was key, and then from that point i felt pretty confident
*moderate for A/B this week, and we’ll build from here. These don’t have to bounce off the thighs, just working on some strength and efficiency work with cycling
+
5 rounds for time @ 35lbs/hand
12 dbl db deadlifts
9 dbl db hang cleans
6 dbl db shoulder to overhead
3 wall walks
9:14 – i had a goal to be sub 9 so i was racing for that….i made a decision to break the cleans up more than i needed, my thought process is that i need my wall walks to be done in 30sec or less, really 25 but i was being realistic. The first round no problem, db’s are so light so I fell into the trap of not doing breaking up more than i thought i needed and i took way too long on the 3 wall walks in round 2. So in round 3 i broke 2 really quick times in deadlifts, i think same for clean but i don’t remember at this point and i know in that round I know i did my wall walks under 30sec, i was on pace for the same in round 4, but my wall walk reps got a little sloppy and that took a ton of energy for trying to push the pace there. Overall i thought my intentions to set myself up to push those wall walks was good even though I didn’t execute as well as I needed to.
Part 2
Self-directed mobility
9/22
Warm-Up
At an easy pace/get sweaty:
1 Min Echo
1 Min Row
1 Min Ski
+
At tough effort/get breathing up:
1 Min Echo – 30 sec Hard + 30 sec Easy
1 Min Row – 30 sec Hard + 30 sec Easy
1 Min Ski – 30 sec Hard + 30 sec Easy
+
At tough/strong, target efforts for workout:
1 Min Echo
Rest 30 sec
1 Min Row
Rest 30 sec
1 Min Ski
Rest 4 Min
Rest as needed
*BEFORE YOU TRAIN – plug in your initial test cal counts into our calculator to get these pace ranges
Training
1 Min Echo @ Target Training Pace
1 Min Echo @ Max Recoverable Pace
1 Min Echo @ Target Training Pace
1 Min Echo @ Max Recoverable Pace
*Rest 1 Min*
1 Min Row @ Target Training Pace
1 Min Row @ Max Recoverable Pace
1 Min Row @ Target Training Pace
1 Min Row @ Max Recoverable Pace
*Rest 1 Min*
1 Min Ski @ Target Training Pace
1 Min Ski @ Max Recoverable Pace
1 Min Ski @ Target Training Pace
1 Min Ski @ Max Recoverable Pace
*Rest 4 Min x 2 sets
Hit all target paces, row and ski were easiest, it was hard AF to keep ski down as low as my range was. I do think on the test i was still in vacay mode so I know there was some struggle on that day that might not be truly indicative of my best ability but that means there are no execuses that i need to hold the high of all paces throughout the progression. Today on the 2nd set, i was top end on row and ski and spent a little time just above. 1st set was same just not as easy as second set as I was truly truly warmed up. I will post a pic of paces and i even measured calories just for own personal management and perspective.
*These are work-work intervals, designed to have you spending more and more time above your initial target pace, but also staying moving during the ‘Rest’. The priority is on being stubborn about the pace for the target intervals, and ensuring that you are working at a slow but steady effort during the ‘Rest’ so that you can push again after.
*Try to spend as much time as possible at the upper end of each of these ranges