A – Zombie squats – 3 reps EMOM x 10, moderate load with good position and speed
155
+
B – Clean pulls 3×3, rest 3 min
275-285 x 2
Felt my hips rising faster than my chest/shoulders in the last rep at 285 so thought would be best to stay there
+
C1 – Single leg snatch grip RDL x 4/side, rest 1 min (PVC or empty bar)
Empty bar
C2 – Crossunder lunge x 4/side, rest 1 min x 4 sets
Done
+
D – AB 30 sec 90% aerobic, 90 sec slow spin x 4
46 revolutions counted myself
AM
30 min swim, alternate strokes as comfortable, but try to stay moving
Was actually swimming in the pool today with a high level coach so took advantage of his cues. So it turned into about an hour of swim lessons and I had some huge breakthroughs. I went from dreading the pool to looking forward to next week to get back in the water.
PM
A – Strict HSPU – 3 sets of 10 unbroken for time, figure out appropriate rest time to optimize score
1:57
2nd set started @ :40, third set @ 1:40
Used an 80ft walk b/t 1 and 2, and did that 2x b/t 2 and 3. Rd 3 was continuous and steady and could’ve shaved a couple of seconds but much shorter and would’ve been potentiality been a struggle. So have some good metrics for rest that can be adapted and adjusted easily if we do this again.
+
B – 3 sets of 15 unbroken C2B pullups for time, same as above
2:35
2nd rd at :52, 3rd rd @ 2:15
Opted to rest a little longer for the last set to maintain butterfly instead of having to default to a gymnastics kip. Felt the fatigue of lats from swimming in Set 2, but focused on breathing and tight midline and helped me real it back in mechanically.
+
C – 10 min AMRAP
Run 400m
30 DU’s
15 Russian KB swings 2 pd
3 + 200m
Wanted to keep my runs consistent and sustainable under 2′. Missed my dubz in round 2, haven’t been as dialed in with my double unders lately.
+
D – Row 5 min cooldown
✔️
A – 2 thrusters @ 195lbs EMOM x 13
Done – first 7 started with power clean and last 6 squat cleaned the first
+
Was worried about the overall # of cleans at that load and how my battery was going to be.
B – EMOM x 27
Min 1 – 3 power cleans @ 88% 1RM
235
Min 2 – 5 MU’s
All unbroken – this movement scared me the most because of the overall volume bit super excited that I did all of them
Min 3 – 9 burpee box jump overs @ 24in
My arch nemesis, played with different strategies of jump and lands, found good strategies but elevated my heart rate more.
This has to be hands down one of the worst and hardest training sessions b/t loading and combinations of the movements. I wanted to quit 2 rounds in and had a constant dialogue b/t grinding through and negative self talk. The session overall might not have been so bad but I had such horrible negative self talk today that made it even worse for me mentally.
+
C – BB hip thrusts x 8, rest 2 min x 4
135 across
AM – Bike 35 min @ aerobic pace
Done
+
10 min locomotion work
Done
PM
A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min
225-245-270-230-255-280
These were super hard today. Singles were easy, last triple felt better than the first but a grind still.
+
B1 – Rear foot elevated DB split squat x 10/leg, rest 1 min
40 across
Adductors felt really tight today so I stayed conservative, but could feel tons of Glute contraction
B2 – Banded lateral monster walk x 18 steps/direction, rest 1 min x 4
Green rogue bad.
+
C1 – 1-arm Banded tricep pulldown + 1 sec squeeze x 8, rest 1 min
Done
C2 – 1-arm ring rows x 8/arm, rest 1 min x 3 (find a tough angle that allows for full ROM with control)
done
AM – Row 6 min @ 80% aerobic pace, rest 1 min off rower x 4
Done
PM
A – Clean x 1/Jerk x 2 – 6 sets, rest 2 min
245-255-260-265-270-275
Even warming up lifts felt heavier than they should’ve, mostly first pull but positioning felt good. My QL felt a little irritated. Hip extension didn’t feel as explosive as normal but speed under to receive felt fast. Overhead stability felt weak, but did feel fairly comfortable lowering it for rep 2. Don’t think I have been overhead very heavy consistently since WZA qualifiers but I always feel that o adapt to overhead loading quickly.
+
B – Front Squats – 4 sets of 10 @ 155lbs, continuous motion, rest 2 min
27-20-21-21
+
Initial thoughts. This is going to suck big time!!!!
C – Row 200m ALL OUT, rest walk to full recovery x 5
35 (1:27.5) – 33.8 (1:24.7) – 34 (1:25) – 33.9 (1:24.7) – 34 (1:25)
Wasn’t super bad, breathing got up but I was comfortable and even trying to go faster. Was unable to speed up my spm today but I was trying to go faster.
+
D – Row 4 min cooldown
done
Final notes;
Whatever discomfort is going on in my QL was more of a mental limiter than a physical one. It has been over 10-11 months since I have felt this problem. Should not be a problem at all tomorrow. I will spend a ton of time mobilizing tonight. If o can recall when this problem has occurred in the past my psoas being tight was part of the problem. And it also did not bother me at all in my am rowing session.
I will start off by saying that I felt a little bit of sinus head pressure today, not an excuse just where I was at today. Did a solid thorough warm up + movement prep then did a 10 minute around the world warm up with most if the movements in today’s session. I felt amazing with this warm up in the first 2 amraps.
AMRAP 6 min @ 85%
6 S2O @ 135lbs (from ground)
12 row cals
5+2
rest 2 min
AMRAP 6 min @ 85%
6 overhead squats @ 135lbs (from ground)
12 AB cals (or 30 sec if no monitor)
6 even
rest 2 min
AMRAP 6 min @ 85%
10 box jump overs @ 20in
10 deadlifts @ 135lbs
5+8
Not sure if I went to fast for the first round but fought probably harder than 85% to keep it sustainable. It was noticeable in the box jump overs turnover as my speed of rep slowed down about 2:30/3 minutes in and it become breathing limited and a little bit leg heavy. Not sure if it was just the two movements together or I got outside of being aerobic. Also my low back had tons of muscular fatigue.
rest 2 min
AMRAP 6 min @ 85%
12 russian swings
6 burpees over bell
4+13.
Heart rate and low back fatigue became my limiters here.
AM
25 min swim, alternate strokes as comfortable, but try to stay moving
Done! Wasn’t able to keep moving the whole time but got comfortable with different strokes and big chunks of time.
PM
A – Strict HSPU cluster 10.8.6 x 4, rest 30 sec/4 min
Got all reps completed. Rested closer to 5 minutes b/t Set 2 and 3. Last Set got 10 pretty solid, then rep 8 of 8 was a grind. Rep 5 of 6 was a grind and 6 of 6 felt like it took 3 seconds to lock out.
+
B1 – 6 strict pullups, rest 5 sec
B2 – 6 kipping pullups, rest 10 sec
B3 – 15 C2B pullups for time, rest 4 min x 3 sets
17-18 (lost butterfly at rep 14)-20 – swimming had a big effect on my upper body pulling capacity?
+
C – AMRAP 8 min
3 squat cleans @ 225lbs
6 ring dips
24 DU’s
5+3
ton of muscle fatigue today, think the swimming spent a ton of energy, not a ton of pop on the cleans but felt I moved through them consistently. My respiration was much higher than I anticipated and was somewhat of a limiter.
+
D – 30 sec AB tough pace, 90 sec easy spin x 5 had to count my own RPM’s, but didn’t start until midway through round 1 so effort as follows ???-44-45-44-45
A – 2 thrusters @ 185lbs EMOM x 10
Felt good here. Did power clean then thruster for the 1st 5 and then squat clean thruster for the last 5.
+
B – DB snatch – 16 alternating reps AFAP, rest 3 min x 3
42-41-41
+
C – EMOM x 24
Min 1 – 30 sec AMRAP burpee MU’s
3-3 + 1 Burpee. Trying to minimize time on the rigs – 3 – 3
Min 2 – 30 sec air bike @ 85%
Min 3 – 30 sec AMRAP box jump step down @ 24in
16-17-16-17
Min 4 – 30 sec row @ 1400cal/hr
Having a hard time damper if the output to get to 1400, stayed b/t 1443-1550
3rd round dialed it in a little better. Spm was around 26. Same for round 4, but was even closer and spm was around 27/28
Min 5 – 30 sec hollow body hold
I know I told you only my calves were sore, now I’m going to tell you OUCH!!!! My abs are too. Worst part of the day.
Min 6 – Rest
+
D – Banded glute bridge hold 40 sec on, 80 sec rest x 5
AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 5
Done all rounds sustainable, can’t wait until I get a heart rate monitor, have a good feeling was close to where I was supposed to be today.
PM
A – Squat snatch – 1 rep every 2 min x 8 @ 87% 1RM
200
+
B – 10 thrusters for time @ 135lbs, take from ground. start a set every 2:30 x 4
18-19-20-19
+
C – Any extra skill work for tomorrow’s events
Spent more time mobilizing and various skills. Tomorrow’s event is pretty straight forward and do not need a ton of skill practice for it.
+
D – 5 min bike 85% aerobic
done
AMRAP 6 min @ 85%
6 DB S2O @ 50/hand
12 walking lunges
8+10
rest 3 min
AMRAP 6 min @ 85%
6 power snatch singles @ 155lbs
50ft HS walk (25 out and 25 back)
2 + 6 + 8ft
Power snatch felt fairly good today. I’m trying to breathe through the hs walks but I’m noticing they are getting me more winded than they should, also my limiter here towards the second round was felt in my upper traps.
rest 3 min
AMRAP 6 min @ 85%
8 jumping KB Squats @ 45lbs
15 cal AB
4 + 8 + 35 seconds
2 new round the chain came off of my shitty assault bike. So hopped on an old airdyne with no monitor so went strong pace for 1:10ish
rest 3 min
AMRAP 6 min @ 85%
8 clapping pushups
15 row cals
4 +11
I have been using the same rower for all of our recent calorie metrics and have been varying the damper to find the optimal setting. I know this is still an apples to oranges based on various movements or work and rest around the tower. Next several times I want to try another rower and compare the different RPE and other measurables.
