2 min window:
12 Thrusters @ 135lbs
6 Power Snatch @ 135lbs
AMRAP BMU
*1 min rest
2 min window:
12 Thrusters @ 135lbs
6 Power snatch @ 135lbs
AMRAP BFB
*1 min rest
X2
6-3-1-dnf
This workout kicked me square in the balls.
The thruster was fine, however, it took so much energy from my leg drive that I wasn’t very powerful or quick cycle time at all on the snatch at all.
+
15 min easy bike cooldown
done
+
Ido squat routine in full
Done
4 sets
400m run, directly into
18-15-12 reps each
Row
Ski
AB
rest 5 min bt sets each
9:02
8:44 – pushed the bike a little harder and tried to tighten up transitions
8:47
8:44
+
Face up GHD plank hold 20 sec on, 1:10 rest x 4
here’s another one that was way harder than I expected
A – 1-arm DB strict press – find an 8RM for each arm from standing
left arm = 55 x 8, 50 x 4
Right arm = 65 x 8, 70 x 5
B – BB push press – find a 6RM with a 2 sec hold overhead each rep
185
+
For time
5 strict supinated pullups @ 53lbs
15 strict supinated bodyweight pullups
30 band assisted strict supinated bodyweight pullups (must control eccentric on each to count)
6:47
When looking at this on paper I thought it would be about 6 minutes, after doing the first 20 reps I thought no way it takes that long, and then the banded pull ups became the hard part. Smh….the supinated grip definitely felt uncomfortable on my wrist, that comes from good shoulder position?
5 wtd ub
6/5/3/1
5/5/5/5/5/3/2
+
C1 – Single arm DB tricep kickbacks x 8/arm
15-20-20
C2 – Double arm banded tricep pulldowns x 12, rest as needed x 3 sets
done
D – Prone scap swimmers from GHD sorenson hold x 4 SLOW reps, rest as needed x 3 sets
Underestimated this. I should know better
A – Plyo/Bracing Warm-Up: Do a mix of some reverse throws, rotational throws, hardstyle planks, A/B Sprints, and some broad/box jumps
B1 – Crossover Stride Jumps: 3-5 reps/side, rest 30 sec
B2 – Double Scissor Jumps: 3-5 reps/side, rest 30 sec
B3 – SL Bounding: 5 reps/side – not alternating, rest 1 min x 3-4 sets
Felt a little special the first time through when coordination was required for a few of these. Loved this for movement prep today though
C – Squat clean – find a 1RM
280
Missed 285 as I made a jump from 275 to 285, I rested too long bt attempts, but even at the miss I knew the long rest was a big factor, instead of making another attempt there went for a little lighter. I was actually really happy with this, I don’t feel we touched much strength-speed work with the clean so being able to hit this was a big ego boost. The pull felt slow, and felt slow for a lot of the higher end loads, but as long as I received the bar over my feet the squat was pretty easy
+
For time
10 back squats @ 255lbs
15 front squats @ 205lbs
20 OHS @ 155lbs
30 wallballs @ 30lbs
40 wallballs @ 20lbs
10:02
Kind of surprised myself here to be honest. Took a slightly different approach to this today. As soon as plate change was made I immediately transitioned into the next movement, not having a plan, not caring how many reps I got but just starting the next. Back squat unbroken, front squat was the hardest. Did 3 immediately, did 7 more as I didn’t think I could do 12 ub. OHS was 7/13 – really thought about going for it here. 1/16/13 @ 30lb ball. I think I finished with 13/27. This was fun, couldn’t walk down the stairs comfortably for a while.
Light 400m jog, directly into
15-12-9 cals each
Row
Ski
AB
rest 5 min x 3 sets
6:15(???)
6:39
6:37
+
Sled drag 1000m (sled + 90lbs) – walking effort, constant movement
Had to do this in 2 sessions, didn’t have the proper attire to be outside in the cold for that long today, so took a sled home and walked there
Squat snatch x 1 EMOM
start at 135, add 10lbs/make through 165, then 5lbs each make from there
210
(had 215 overhead, then my elbow broke just a little and knew it wasn’t worth trying to fight to save it) – that was a ton of reps to get there
+
Squat snatch – 5 singles for quality at 85% of best lift from EMOM
180
+
EMOM x 8
Odd min – 3 rebounding rocket jumps
Even min – 3 squat clean thruster singles @ 155-175lbs
Done – 175
+
EMOM x 8
Odd min – 30 sec AMRAP DU’s for speed
Even min – 30 sec AMRAP burpee jumping pullups
50 – 1 break/28 smh/ 60/ 59 – 1 break
thought I was going to be able to get way more than that
6-6-5-5
+
EMOM x 8
Odd min – 2 front squats, tough but no misses
Even min – 15 hand release pushups
265 – that was the heaviest 265 I’ve ever squatted – holy hell that felt terrible
AMRAP 12 min
12 1-arm DB hang clean and jerk @ 50lbs (6/side)
9 chest to bar pullups
6 BBJO 30in
6+11
The good – tried to mentally run some numbers for myself here and assumed each round for me would be about 90s, so decided to pace about starting a new set every 2 min. All c2b done ub, felt pretty good. The big takeaway here is I could’ve scored better if I wanted to endure the high breathing demands of the bbjo, but today I didn’t really want to. Shoulder actually felt better than it did doing that movement in the open in February, some of being aware of the movement, but also that that was the first tell tale sign we should’ve been more aware that something bad was on the horizon.
Good revelation for future workouts, attacking warm ups and feeling what it is like to do some mini rounds starting with the bbjo, not only do they sky rocket my heart rate, but I didn’t get any prep before of doing any db c&j immediately preceded by some bbjo. My warm up was cut short due to having to complete the session before class, but even with the limited time having made this quick adjustment I could’ve had a system much better prepared for the demands of the workout.
+
Row 3k @ easy pace, < 22strokes/min
Done
A1 – Candlestick Rolls: 5-7 reps – Hands at hips, not over head, Rest 20-30 sec
I had a hard time staying compressed and not using my hands for momentum
A2 – Kip Swings w/ Towel: 5-6 reps – focus on looking for toes in hollow, and pushing rings away in extension, Rest 20-30 sec
A3 – 2-3 Ring Muscle Ups, rest as needed x 4 sets
2 per set
B – Ring Muscle Ups: 3 reps x 8; rest 45-60 sec b/t sets – Focus on these is quality vs volume
Rested a little longer than 60s after the 6th and 7th set
C – 75 hand release pushups for time
4:20
really game planned this for the first 50+ reps. when I got to that point I tried to press a little. I almost failed rep 73 & 74.
D1 – DB raises x 8 forward/diagonal/lateral, rest 1 min
10
D2 – KB arm bar x 3/side with 2 full breath cycles at end range, rest 1 min x 3 sets
35
E – Fat gripz hang from pullup bar ALAP, rest 2 min x 3 sets
50-27-23
Had to roll two mini towels up and this made it really hard, as I got tired the towels began to roll
Should I invest in some fat gripz. I know we will be changing some things up in the future, but will get some if we plan on keeping on doing some grip work.
EMOM x 12
Odd min – 1 paused squat snatch
Even min – 2 squat snatches (same bar load for both)
175
At times the paused felt better than the standard, so I started slowing down my first pull to ensure better position and that helped
+
A – Snatch pulls 2 sets of 3, rest 2-3 min (225-245 this week)
225-235
C – Floating snatch grip deadlifts 5 sets of 6, rest 2 min
205
Didn’t feel as tough as last week, but still one of the toughest exercises relative to a high suck level
D – BB hip thrusts 4 sets of 20, rest 2-3 min (squeeze butt at top, stop and fix position if you feel your lower back burn or compensate)
135
E – DB side bends x 15/side x 3 sets, rest as needed
45
Bike and ski were the ones I hit the numbers consistently or at least a little off. Ski is a little easier for me in my “jogging” scenario. Even at a light jog, I choose to run my 400 on our infamous hill. By the time I get to the second set on the rower and event today by the first, my leg drive is exhausted. I’m making this an excuse but I’m sure it plays a role as I have struggled with the row, but not the ski to maintain the target numbers.
Light 400m jog, directly into
60 sec AB @ 250 watts
60 sec AB @ 350 watts
60 sec AB @ 450+ watts
walk rest 4 min x 3 sets
Consistently hit numbers
+
Light 400m jog, directly into
60 sec row @ 2:00/500m
60 sec row @ 1:50/500m
60 sec row @ 1:40/500m
walk rest 4 min x 3 sets
2:00/1:52/1:44 and this 1:44 was a fight and definitely felt there was a technique breakdown
+
Light 400m jog, directly into
60 sec ski @ 2:05/500m
60 sec ski @ 1:58/500m
60 sec ski @ 1:50/500m
walk rest 4 min x 3 sets
2:05/1:58-1:59/1:51
