A – Below knee hang squat snatch doubles – new set every 2 min x 8 (all around 65-70%)155
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4 sets
15 cal AB @ 88-90%
5 squat snatches @ 175lbs
2-3 min slow spin on bike as recovery
Times are of splits of each
29/1:26
28/1:11
30/:56
31/1:10
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E3MOM x 5 sets
15 bar over burpees AFAP
41
34
32
30
31
Yuck!!!!!!
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15 min bike @ EN2-3 pace
Probably closer to EN2 pace the whole time
A – Below knee hang clean x 1/Front squat x 4 – find a max275
265 was pretty easy, and 275 clean was a pause in the bottom so I didn’t lose it, and grind through the 4 reps. Don’t think I could’ve hit any more weight today. Pretty stoked about this lift with all things considered.
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10 min clock
1k row
AMRAP wallballs in remaining time
Row @ 3:29.2
127
Reps broken down as
25-25-20-20-10-27
Did a decent warm up but dicked around a lot because I was stalking. Could’ve/should’ve refocused here (hindsight is always 20/20) and been more efficient. Would have put me in a better position to hold my higher end pace on rower.
Traps and shoulders was the limiter I felt, legs could’ve handled more.
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Easy bike 12 min
done
A – OHS @ 3121 tempo x 6, rest 2 min x 4165
From the ground, all racks were taken for class. Also used a much more narrow grip then normal. Tempo up was a game changer.
B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)
@50
Was a little awkward with my set up today but made it work
B2 – 1-arm landmine pivot press x 8/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)
+45
Make shift landmine today
B3 – Hanging windshield wipers x 5/side, rest 90 sec x 4 sets
felt good today
C – Prowler sprint – 10 sec building pace, rest 2-3 min x 8 sets (start moderate and end sprinting)
yuck
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8 min easy cyclic cooldown
done
I noticed this yesterday a lot, it wasn’t as relevant today. I haven’t counted calories in a while, and it was noticeable yesterday and today as I felt a little sluggish. As the temperature gets hotter, I always try and up my calorie intake, but I believe I am going the other way. So I’m going to focus on that a little more to make sure I have the fuel to support the heat, work and performance
For time, C2B pullup ascending ladder
1-2-3-4-5-6-7-8-9-10
3:44
Goal was to be done with 5 or 6 by the 1 minute mark and whatever the heck happens after that happens. I think I jumped on the bar a few seconds left in the 1st minute. Round of 8 was when I noticed that i was focusing on pulling more than staying engaged and hollow. That was also the round I took my gloves off, i wanted to feel the bar. But put them back on. 9 was ok but wasn’t rushing the issue, 10 was no question but a grind. The next time this is done I would like to push the envelope a little more up to the round of 7, and then grind through the 8,9,10. Today i just let it flow
+ (rest to recovery)
For time
30 strict deficit HSPU (3in)
9:09
Had 7-8 done in the first minute by all singles. So I’m not super happy, a little pissed actually about this or the drastic fall off, but I also did not have a plan or feel super jazzed going into it
+ (rest to recovery)
For time
100 cal AB
5:36
I actually enjoyed this today, so maybe that means I didn’t push hard enough? Had a semi gameplan that I knew I was going to adjust in the moment. Goal was first minute avg 450+ watts, next minute hold mid 300’s, then back up, did that for 30, backed off for about 30, that put me at 3 minutes in, i went back up, and told myself I can hold this to not back off again, so stayed around 400 watts, and then the last 15 cals started trying to crank what I had left, I probably could’ve kicked sooner and held on. But I’m fairly happy because I’m pretty sure this is progress.
8 min AB @ 300 watts, steady
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12 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
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8 min AB @ 300 watts, steady
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12 min easy movement
Calf raise eccentrics x 6-8/side
90/90 shin box switches x 4/side
GHD side bends x 5/side
Sandbag half moons from straight leg seated x 4/direction
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8 min AB @ 300 watts, steady
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12 min easy movement
2 TGU/side
10 dbl KB russian swings
6/side elevated renegade row
Sandbag/slam ball bear hug squats @ 31X1 tempo x 4-5
Made some subtle changes in my hands to improve my handstand holds
Skin the cats were just what I needed today. Was feeling a little tight
I liked the seated version of the half moons so much better than the tall kneeling
The last 12 minute piece was like a punch in the gut. Double kb swings are a bitch, renegade rows even when elevated are a bitch. It was a shitty feeling knowing that TGU were the rest
A1 – Reverse slam ball toss x 1.1.1, rest 30 secA2 – Power snatch x 1, rest 3-4 min, build to tough single for the day
185
Got 195 up but couldn’t put on the brakes and stop above parallel
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20 squat snatches for time @ 165lbs
4:28
Didn’t have a plan, just went for it. Legs got tired if I tried to push a limit, especially around 14/15 and up
+ (rest to recovery)
50 bar over burpees for time
2:43
23/24 at the 1 minute mark but I couldn’t hold on to that pace. Hips got tired but told myself that wasn’t a reason to stop. Pushing got a little fatigued
A – Overhead squats 6 sets of 3, rest 90 sec (moderate, good speed/positions)165
Paused in the bottom for 1 breath and exploded up.
B – Sumo stance banded deadlifts – 8 sets of 3, not TNG, rest 60 sec
185
C1 – 50ft bear crawl, rest 30 sec
C2 – Hollow body flutter kicks x 20, rest 60 sec x 3 sets
done
D1 – Side plank press ups x 6/side into 12 sec side plank hold, rest 1 min
D2 – Banded lateral monster walk x 12/direction, rest 1 min x 3 sets
done
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Bike 12 min @ 200-250 watts, steady breathing
done
PM – paddle session
6 sets @ 40 hard strokes
About 30 seconds each set
(I have a pretty good marker of distance I covered for this)
Paddled back to start
made sure rest was around at least 2 minutes
EMOM x 10Odd min – 12 AB cals
Even min – 8-10 C2B pullups
really wanted to test good output of the bike and see how well I could sustain the pull ups
10 across. Towards the end of the 4th set is when I could feel it challenge me. 5th set still maintained good mechanics but just had to fight for it a little more.
I really like this piece
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EMOM x 10
Odd min – 12 row cals
Even min – 12 kipping HSPU
might have pushed the first piece a bit too hard because the rower felt like a kick in the nuts.
Hspu felt quick and efficient
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EMOM x 10
Odd min – 10 ski erg cals
Even min – 6 burpee box jumps
just survived at this point
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Bike 12 min @ 200-250 watts
done
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5 min box breathing @ 3 sec in, 6 sec out tempo
done
shitty night sleep, dealing with some things that have my emotions and my hormones a little out of whack to pile onto the bad night sleep.
A1 – Strict 2in deficit HSPU AMRAP to when speed of concentric slows down, rest 30 sec
9-7-7
Grinded a bit too much on the last rep of the last set
A2 – Strict HSPU AMRAP to when speed of concentric slows down, rest 30 sec
8-5-5
A3 – Kipping HSPU AMRAP to when speed of concentric slows down or you have to pause longer than 2 sec in any position (mandatory 2 breaths/rep, at piked and at extension), rest walk 3-5 min x 3 sets
14-12-10
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10 rounds for time
10 wallballs @ 30lbs
10 burpees (no jump/clap)
13:09
Done with the 7th round at 9:47, told myself to find another gear for the last round, started right about the 10 to push my limits and not letting myself slow down at all. Could have maybe done that pace with one more round, but no more than that today. Really paced early on.
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Easy bike and hip flow cooldown
5 TNG power snatches @ 155lbs, directly into 10 cal sprint on ABrest walk 3-4 min x 3 sets
Had to use the old schwinn so I used the good old school measurement of perceived rate of I fucking hate this effort.
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5 TNG power cleans @ 215lbs, directly into 100m sprint on rower
rest walk 3-4 min x 3 sets
much better on the cleans this week than last but this was still a grind. Hands almost hurt the worst by the time I got to this point
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A – Sumo seated good mornings 4 sets of 10, rest 2 min (100-105)
115
Belted up for a couple just to give my myself feedback of proper bracing
B1 – 1-arm band resisted bent over rows x 6/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)
B2 – 1-arm landmine pivot press x 6/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)
B3 – Hanging windshield wipers x 4/side, rest 90 sec x 4 sets
felt better with all of these today.
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8 min easy cyclic cooldown
