A1 – Alternating cossack squats x 20A2 – Single leg sorenson hold 8-10 sec/side
A3 – Standing banded abductions x 12/side
A4 – Seiza sit with heels touching 45 sec
A5 – Pancake stretch with neutral spine 45 sec, rest as needed x 4 times through
B – Hollow rocks, 1 min on 2 min rest x 5
C – Band pull apart super series
D – Ido Portal squat routine in full
All done. Did not doing the Cossack work weighted this week. Legs are a little sore and tired today.
GG #2 and thorough cooldownWorkout #2
310
Haven’t watched the video yet but can remember my general plan and think I stuck close to it.
Not super disappointed here for various reasons, and not using them as excuses by any means they just are what they are. Row and walk ball felt good, sto did 5 sets of 8, and 5/5. Goal was to rest 10 seconds and probably took 4-5 seconds to pick up the barbell and get into the next rep. Didn’t feel major shoulder fatigue until the last 10 reps. Going into box jumps I felt my limiter was more my quads than my breathing. Tried a couple of box jump with step downs and it would’ve taken so much longer and energy out of me, didn’t trust it. Went to step ups to be safe.
I know I’m not fueling appropriately these past couple of weeks and know we haven’t been too super focused on overall engine work. Was worried about my pressing/shoulder endurance going into this but with the conservative approach minimized that weakness. Haven’t analyzed how long those reps took but feel better about it, but definitely needs to improve.
GG #2 run through + single leg strength/accessory + Row En2
2-3 shortened rounds at game pace.
Something like
30 cal row @ 1 stroke/pull
30 wb (15/15)
20 s2o (15/15)
20 box jump step down
Rest walk 5-6 min
Round 1
30 cals at 1:29
30 wall balls @ 2:46 (15/15 w/12 second rest)
30 s2o @ 4:14 (15/15 w/20 sec rest)
20 box jumps @ 5:36
Round 2
30 cals @ 1:28
30 wall balls @ 2:48 (15/15 w/14 sec rest)
30 s2o @ 4:47 (9/7/7/7 w/20 sec avg b/t breaks)
20 box jumps @ 5:50
Here’s what I learned today,
Felt major shoulder fatigue in round 1 of the big sets of s2o, this also slowed down my box jumps big time, if I can tighten up that rest on the smaller sets I can stay fresh and move faster on the box jumps. I need to get back to that s2o to have a competitive score and based on my strengths and weaknesses I must maintain good consistency and good work to rest ratio with s2o and box jumps.
Rowing – never dipped below 1156 cal/hr, most of the time I was around 1250. I was comfortable there for sure. Getting into round 2 I can push that a little bit.
Wall Ball – I’m thinking we can get away with 20/15/15
Good long warm up getting the aerobic system jazzed up will be super important
Goal will be to hit this a little earlier in the day when I have access to AC and as expected afternoon temp on Monday will be 115.
A – Power snatch cluster – 1.1.1 x 4, rest 12 sec/2 min
175 across
Neck and trap felt a little stiff and could not get them to loosen up, affected some overhead positioning
B – Power clean cluster – 1.1 x 6, rest 10 sec/2 min
225, 235 x 2, 245 x 2, 250
Didn’t feel a ton of pop today
+
5 sets
30 sec Row @ high effort
30 sec rest
30 sec burpee jumping pullups
30 sec rest
154-1:37.4 – 5 burpee
151-1:39.3 – 6
153-1:38 – 6
156-1:36.7 – 6
161-1:33.1 – 6
A1 – Alternating cossack squats x 16did loaded with double kb’s @ 28
A2 – Single leg sorenson hold 6-8 sec/side
haven’t done these in a while and love them
A3 – Standing banded abductions x 10/side
done
A4 – Seiza sit with heels touching 30 sec
done
A5 – Pancake stretch with neutral spine 30 sec,
Done
rest as needed x 4 times through
B – Hollow rocks, 1 min on 2 min rest x 4
longest minute of my life lol
C – Band pull apart super series
done
D – Ido Portal squat routine in full
every time I do anything Ido Portal related I realize how much he disgusts me. Jk.
GG 1
82
GGQ#1
Worried more about the barbell position than I ever have, not sure how much it affected my pacing being off, but it definitely affected something. Pacing definitely got off from my plan, but I didn’t panic and did not want to speed up to catch up. Should have got my heart rate up a little more in warm up. Also, back got lit up a little more than I anticipated towards the end of the 185. Felt comfortable in the 225, I think that’s when I actually relaxed. At this point I think I was planning one rep every 20 seconds. After watching my video, lifts looked much easier than they felt, this is something I must remember and will allow me to push the limits a little more and rely on my technique to help me through times like this.Think most of my burpees were around 5 sec/rep pace until the set with 225, as I wanted to slow down and make sure I nailed the reps at 275
+
15 min cyclic easy
done
+
30 min mobility
done
Clean pulls 3×3, rest 3 min305 across
Felt better and better each set
+
Every 5 min x 5 sets
Row 250m
8 C2B
12 WB
AB 10 cals
8 toes to bar
12 box jump overs @ 20in (tap on top)
3:05 – 3:02 – 3:31 – 3:28 – 4:02
I drastically underestimated the potency of this training piece.
Simple notes, c2b felt better today, but I was expending a ton of energy on them. This caused a major breakdown in round 3, and effected me in round 4, not to mention I started babying my hand. Round 5, it was more hand related that I had to do 5-1-1-1 on c2b
+
AB 12 min easy, last 20 sec of each 3 min block are faster
done
A – Front Squat x 1/Split jerk x 1 – tough single but not maximal
275
Was kind of tough, not sure how much heavier I could’ve gone but there was definitely more there!
+
Did not completely pay major attention to detail, went with a thuster-jerk on all sets except for one rep at 225.
3 sets, start a set every 3 min
5 squat clean thrusters (singles) @ 135lbs
6 bar over burpees
20 sec AB @ 85-90%
1:01 – :59 – :59
+
3 sets, start a set every 3:30 min
4 squat clean thrusters (singles) @ 185lbs
6 bar over burpees
20 sec AB @ 85-90%
:58 – :59 – 1:00
+
3 sets, start a set every 4 min
3 squat clean to overhead (singles) @ 225lbs
6 bar over burpees
20 sec AB @ 85-90%
:59 – :55 – :58
1st set just felt it out, 2nd set on C&J did 1 rep every 10 seconds, 3rd set did 1 rep every 12 seconds
All sets on video
+
20 min mobility work for shoulders and hips
done
A – Banded strict HSPU – 16 sets of 4, not for time, rest as needed
Done – around set 12/13 was when these started getting really challenging
B – OHS @ 22X1 tempo x 2, rest 2 min x 5 sets
210-220-230-245-260
Felt really freaking good here. Most I have OHS in a long time. Pretty stoked about this. The 260 felt better than the 245, probable rested closer to 3 minutes than 2, but technically they were 2 extra sets after a set at 185 and 205, I wasn’t sure how high I could go based on last week’s numbers and feel.
+
For time
Run 800m (4:07)
50 unbroken wallballs
Run 600m (9:38)
30 unbroken wallballs
Run 400m (13:38)
15 unbroken wallballs
14:20
We can use the term run loosely after the set of 50 wall balls. The distance for the 600 is the only distance I have in question, + or -. On the set of 50, felt the upper body fatigue around 35, in the 30’s around 22/23, and 15’s felt strong. Fatigue was more trap based. Temp at time of session was only 103.
A – Find a tough power snatch with good form
195
Just barely missed 200, moved my foot position closer to the bar in my set up, made a huge difference in bar position coming off the ground. Felt this happen as I was warming up and missed a rep @ 185, that I knew I should’ve had and this was the adjustment I made. I have only hit 200 and 205 a handful of times, so I’m excited for the chance of improving this over the next few months just on position and economy of movement.
B – Power snatch cluster @ 85% of A – 1.1.1 x 3, rest 15-20 sec/2 min
165
C – Dbl KB front rack squats @ 32X1 tempo x 6, rest 2 min x 4
62 across. Set #3 is when I felt how tough the negative and the hold in the bottom was. Was going to increase load until that one. Difficulty felt more in the shoulders and back holding a good rack position.
D – 50 bar over burpees for time
3:29
Limiter from going faster here was muscle fatigue in my legs, breathing was high but I was completely comfortable with it.
+
15-20 min shoulder mobility
done
