AMRAP 10 min @ 80-84% effortRow 6 cals
4 burpees over erg
12+4
+
AMRAP 10 min @ 80-84%
Bike 6 cals
2 strict pullups
14+3
+
AMRAP 10 min @ 80-84%
Run 100m
5 russian swings @ 2pd
11 even
On a true form
+
10 min hip and thoracic bridge flow work
done
+
5 min breathing
done
A – 10 sets of (2 strict HSPU + 5 kipping HSPU) – rest as needed for qualityfelt ok today
B – Floating clean pulls 5×3, rest 3 min
225 across
Was trying to get more jazzed up at this point but also at 225, I could hold the “floating” position really well and with high quality.
+
3 min AMRAP ring MU
(rest 3 min)
3 min AMRAP burpee box jumps to 24in
(rest 3 min)
3 min AMRAP DU’s
(rest 3 min)
3 min AMRAP bike cals (progressive intensity, dont blow out the front side)
19 mu – my plan was to do 3 every 30 seconds, but on the fly I went 2nd 3 at 25, 3 @ :50, then gave myself the few extra seconds rest, 3 @ 1:30, 3 @ 2:00, 4@2:45, grinded for the 4th rep, was excited for this one as in the past I have subconsciously wanted to avoid the energy expenditure of missed reps and normally bail instead of the fight.
33 (12/10/11) output felt good 1st minute but didn’t know if I could hold onto my pace, not far off.
233 – clipped on 87, stopped at 150, clipped in the upper 170’s
53 cals, 400watts”ish” the first minute, dropped a little in the middle, last minute back into 400, with 30 left picked it up, 600’s, and 700’s for the last 12 seconds ish
10 min DB squat snatch skill work
Played around with the snatches and did some snatch and hs walk as a finisher in the 10 minutes, not exactly what you had in mind as skill work, but wanted to test some positions out that much of the movements have been focusing on improving. I have video of it if there is any interest.
+
A1 – Face down chinese plank x 30 sec, rest 30 sec
Created so much tension on the first set that I felt like I was giving myself a headache
A2 – Hanging L-sit ALAP, rest 90 sec x 5 sets
Not sure if I was creating so much tension from the chinese plank but I was like a little bitch here today.
13-9-11-8-8
+
Every 90 sec x 5 sets
6 power cleans @ 165-185
6 bar over burpees
+ (rest as needed)
3 rounds for time
20 wallballs to 12ft
20 power cleans @ 95lbs
Underestimated the bar over burpee on the first piece, moved 185 fairly well, I was happy about that. Was just curious about going for it and did tng on the last set and it went well.
6:39
Wanted closer to 6 when I did the math, wall ball plan was 12/8 – trying to make sure that it kept me fresh for the clean. Clean scheme was, 7-6-6-3
No repped myself on the first 2 reps in round 2 of wall balls, then the last 8 of the wall balls got very sloppy. Aiming for the 12ft target and no repping myself was a new challenge that I wasn’t prepared for in that last round.
+
Easy bike 10 min, full inhale/exhale with each breath
Done
10-12 min of thoracic bridge flow work and active hanging from double and single arm+
Standing banded hollow pullthroughs x 5
Teacup rotations x 3/direction/arm
Belly to wall HS hold 15-20 sec
rest as needed x 3 sets
+
In a 45 sec window
5 burpees
2 squat snatches
rest 2:15 x 4 sets (score is load on the bar for last successful snatch double)
200
I was amazed in the scenario how much the few burpee effected my thought process of lifting technique.
+(rest as needed)
For time, 45-30-15
OHS @ 75lbs
Row cals
(rest 5 min)
For time, 30-20-10
AB cals
Burpees
10:13
9:06
In the OHS did 27/18, 30 UB, 15UB
In my OHS, i was slow and deliberate, I left no risk for any of the reps being not full extension as the weight was so light, I know this sacrificed some overall time, and added time under tension as well. In this scenario and approach i might have been better taking one extra break in the 45 and one in the 30, just to allow for a more powerful row, don’t exactly remember row times but was consistently holding upper 1100’s.
In the AB burpee, the set of the 20’s sucked the life out of me.
The thoracic bride flow and banded/teacup/hs hold warm up was great prep
Prioritized the time today to train, but fueling for my long day could’ve been better. Pm was later than I would’ve liked, but still made the arrangements for the time to minimize that stress. Was just a really busy day, but a quality day of training. AM
Clean and jerk doubles x 6 tough sets, rest 15 sec bt reps/3 min bt sets
225 – across
+
For time
10-8-6-4-2
Power snatches @ 155
Burpee box jump overs @ 24in
8:16
On 10’s and 8’s goal was to do 1 rep every 10 seconds, could’ve possibly moved faster but felt good. Burpees, just tried to move quickly. Round of 6’s is where the fatigue of the snatch could be felt mostly low back fatigue, wanted to pick up the pace of the burpee but couldn’t find another gear. Overall not too upset about the time, even though could’ve sped up a little on both.
Warmed up the snatch before the clean, might have taken some power away from my hip drive for the clean. Just wanted to try something different warm up wise.
+
10 min bike easy pace, full inhale/exhale
PM
For time
Row 1k
200 DU’s
10 ring MU’s
9:10
Mind and body felt decent, hips were tired, rowing was a fight from leg drive to keep the output where I wanted and thought I could sustain. Below average double under day. Muscle ups felt off with timing but kip and hollow body position felt pretty good. Had a weird miss, and I say weird because something was off, I closed my eyes tried to over pull instead of letting my kip do the work so not real sure what truly happened.
10 min easy bike, full inhale/exhale with each breath+
15 min, steady effort
Tucked hollow rocks + tucked hollow body hold
Ring L-sit x 6-8 sec
Pistol practice (work some counterweight airborne lunges and some deck squats to single leg)
+
5 min easy row, 2 breaths/stroke
+
15 min, steady effort
Jefferson deadlifts x 4-5/side at steady tempo
Wall assisted shoulder stand rebalancing on parallettes x 15-20 sec
1-arm DB squat snatch skill work (do some power into squat, then progress into catching at full depth)
+
5 min easy row, 2 breaths/stroke
+
15 min continuous effort
No touch underswitch x 3/side (https://www.instagram.com/p/BFhxkaIInDz/)
Side plank x 20 sec/side
60 sec easy bike
Sandbag on shoulder TGU x 2/side
Sorenson hold x 30 sec
60 sec easy row
Pretty good movement today, felt good on the hollow holds and l-sits. Jefferson deadlift didn’t feel as comfortable today as the last time we had them in design. DB squat snatch felt good positionally.
Underswitch were fun and sneakingly challenging and sandbag on shoulder TGU was an interesting challenge.
But good breathing and blood flow with quality work.
AM/middayA – Squat clean doubles, no more than 12 sec bt reps. rest 3 min bt sets x 5 tough
245×2-255-265-275
So today felt a little better, the 275 had more than 12 seconds b/t lifts. Did not feel fast off the ground, speed under was the only thing that saved me. Last week I really didn’t feel confident going above 245 with the triples so slowly gaining some confidence back.
B – TNG clean grip deadlifts x 7, rest 3 min x 5
280-300-310-315-320
Felt much stronger here today than last week. Grip did not become an issue until set 4 @ 315 around rep 5, so happy with that.
C1 – KB pitcher curl x 6 + bottoms up OH press x 6, rest 15 sec bt arms, 45 sec after both
26
these things still are tricky, more exposure is helping but man they are tough
C2 – Weighted pullups x 6 (rest 15 sec) + Ring hinge row x 6, rest 90 sec x 4 sets
26×2, 31-35
Ring hinge row is always one of my faves, tough but good today
D1 – Banded hollow pull throughs with PVC x 8, rest 60 sec
done
D2 – Sandbag/bumper plate half moons from kneeling x 8 (4/direction), rest 60 sec x 3
bumper plate
PM
For time
20 thrusters @ 115
40 row cals
60 box jump step downs 24in
6:07
Done with thrusters around 43/45,
First 10 seconds on tower were moving with a sprint star and letting my mind and legs get settled in. Row stroke was about 22/spm at 1150-1200 cal/hr. Found a cue on my rowing that I had never really dialed in today until warming it up, I always knew the sequencing of the drive to the finish but today something clicked with hip extension before finishing the pull instead of pulling a hair too early. Made me feel like I was pulling slightly higher power with less effort. Pulled back the last ⅘ cals because I knew I was not going to let the box jumps get me. Roughly 2:08 on the rower
Don’t remember exactly what time I got on the box remember looking early on at 3:33. Goal was to keep moving at around 2-3 seconds/rep, legs/hip extension became the limiter here.
I will say overall, this was a good one from the fact that my breathing was high but I was comfortable with it and didn’t let that slow me down. So even though my strength does not feel great I have been more comfortable being uncomfortable with the higher respiration rate.
+
Hip flow as cooldown
done
A – Squat clean thruster x 1/Split Jerk x 1/Front Squat x 1/Split Jerk x 1 – 5 sets to build to tough effort235 as a tough
B1 – Tough front squat x 3, rest 15 sec
265
B2 – 10 thrusters for time @ 115lbs, rest 15 sec
20-20-20
B3 – 10 bar over burpees for time, rest walk 4 min x 3 sets
24-23-24
+
AMRAP 15 min
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans @ 155lbs
455
I have nothing but my own personal ownership into not doing better here.
First 3 rounds I did 6/5/4, then I did 8/7 in rounds 4&5. Felt my skin in my hands separating in round 4 put gloves on for 5, separated on rep 5 in round 6, wasn’t going to quit so I did all singles. This ate up a ton of time. Feel I was on pace at that point to top last years score with a much more casual approach. Hindsight, I feel I could’ve held 8/7 after I got going.
Didn’t have time to do an ideal true competition/workout warm up. Lats were so smoked going into this, was afraid 1 round was going to be all I got, lol j/k. But they were so sore and my grip in my right hand/forearm was super tender.
+
10 min bike easy pace, full inhale/exhale
Done
10 min easy bike, full inhale/exhale with each breath+
15 min, steady effort
Flat tuck front lever from rings x 10-12 sec
Parallette L-sit with depressed scaps and external rotation x 15-18 sec
Pistol practice (work some counterweight airborne lunges and some deck squats to single leg)
Last were super sore so front tuck was tough but good.
L-sit was a bitch today
Actually got about 6 reps in of double 35 kb pistols when playing around with all the different variations
+
5 min easy row, 2 breaths/stroke
Done
+
15 min, steady effort
Sumo deadlifts x 4-5 at steady tempo
Wall assisted shoulder stand rebalancing on parallettes x 10-15 sec
1-arm DB squat snatch skill work (do some power into squat, then progress into catching at full depth)
Shoulder rebalancing – al the paralletes weren’t high enough to create a ton of head space but it actually worked it to benefit for holds. Could go to a head balance as well and push off and keep feet off wall as well. Found a ton of value in it and I loved it.
Snatch was solid but not amazing until my hips and ankles loosened up
+
6 sets @ 80-85%
30 sec bike, rest 30 sec
30 sec row, rest 30 sec
30 sec bike, rest 30 sec
30 sec burpees, rest 30 sec
Bike was old schwinn so my measurements was RPM’s, kept them above 66/67
Row was b/t 1:40-1:44
Burpee were 10-10-10-11-10-10
AM/midday
A – Squat clean triples, no more than 8 sec bt reps. rest 3 min bt sets x 4 tough
245
Fuck the opens!!!!! I felt so weak, first on the pull but I gelt more comfortable as I went. Then out of the hole I didn’t feel as weak but my glutes still felt a little grind from the running work on Saturday
B – TNG clean grip deadlifts x 7, rest 3 min x 4
275-295-305-315
On the 305 my grip became the limiting factor and I felt like I was going to lose it. But positioning felt pretty solid. At 315 grip was just hanging on and the first one that I didn’t feel my position was great and my speed off the ground was as fast at it had been. Was pretty excited about this. For as week as I felt on the clean, I didn’t feel as bad here.
C1 – KB pitcher curl x 6 + bottoms up OH press x 6, rest 15 sec bt arms, 45 sec after both
Holy shit these were sneaky
26 across
Curl on the left was tough, curl on the right irritated the elbow, press on the right was easy, press on the left was a grind
C2 – Weighted pullups x 6 (rest 15 sec) + C2B pullups x 9-12 in rhythm, rest 90 sec x 4 sets
25
11 (missed contact on rep 12) – 12 – 11 (lost rhythm after a rep but gained it back immediately, stoked about that – 3(felt a tear in hands) and quickly put on gloves and then did 9
D1 – Banded hollow pull throughs with PVC x 6, rest 60 sec (https://www.instagram.com/p/BR-5nFeBw4U/)
D2 – Sandbag half moons from kneeling x 6 (3/direction, full lockout overhead but dont have to pause there), rest 60 sec x 3 (https://www.youtube.com/watch?v=XDrxZAuG0S8)
Had to do with a 45 plate today
PM
7 rounds for time
7 power snatch 95lbs
AB 14 cals
10:31
Adjusted my set up for snatch several times because I felt the leg fatigue
Tried to not let wattage dip under 363, I think I succeeded, the second 7 cals always tried to creep into the 400’s, did pretty good with that for the most part.
+
Hip flow as cooldown
done
