Morning Session
1. warm up
-- 3 sets
50ft KB single-arm overhead carry (each arm)
50ft KB single-hand farmer's carry (each hand)
200ft shuttle run (4x 50ft)
10 DB single-arm strict press (each arm)
2. EMOM x 20 minutes
minute 1) 21 calorie row
minute 2) 50 double unders
minute 3) 12 shoulder to overhead (115)
minute 4) 18 calorie airdyne
minute 5) 9 burpees
Evening Session
1. 3 sets of -- 5 band pull aparts holding hollow on ground + 5 hollow rocks + 5 h-a kips on rings
2. 5x5 of the following complex -- 1 kip w/ pull to ribs + 1 muscle up + 1 ring dip
3. 4 supersets of:
a. 10 hip extensions (2-second hold at the top)
b. 8 alternating KB lunges w/ kb facing up
4. 5 sets of: 10 strict ttb + 60-second weighted plank (on elbows)
Wednesday, November 30, 2016
Tuesday, November 29, 2016
Tuesday November 29, 2016
Morning Session
1. Assault bike work
5:00 @ easy pace (warm up)
5:00 @ 65rpm+
5:00 @ 60rpm+
5:00 @ 65rpm+
5:00 @ 60rpm+
5:00 @ easy pace (cool down)
Evening Session
1. push press (5x6)
2. power jerk + jerk (6x 1+1)
3. 5 sets of: 10sec freestanding HS hold + 20ft HS walk to wall + 10sec hold on wall
4. 5-minutes of tripod + FS strict hspu work
5. 6-8 sets to find a max height strict hspu
6. 3x max reps strict hspu @ 50% of max height (every 2min)
Results
Notes
1. Assault bike work
5:00 @ easy pace (warm up)
5:00 @ 65rpm+
5:00 @ 60rpm+
5:00 @ 65rpm+
5:00 @ 60rpm+
5:00 @ easy pace (cool down)
Evening Session
1. push press (5x6)
2. power jerk + jerk (6x 1+1)
3. 5 sets of: 10sec freestanding HS hold + 20ft HS walk to wall + 10sec hold on wall
4. 5-minutes of tripod + FS strict hspu work
5. 6-8 sets to find a max height strict hspu
6. 3x max reps strict hspu @ 50% of max height (every 2min)
Results
Notes
Monday, November 28, 2016
Monday November 28, 2016
Evening Session (5:15pm)
1. snatch balance (every 90sec)
-- 6x3 (work up by feel -- focus is on positions)
2. tall snatch (6x4) -- again, focus is on positions, not weight
3. 3 sets of:
90-second round
15 calorie airdyne
amrap power snatch (115, 135, 155)
(rest 30-seconds)
4. 3x10 hollow-arch kips (with box 2ft in front and in back)
5. 5x10 butterfly CTBPU (with box in front and in back)
6. for time:
100-80-60-40-20 double unders
25-20-15-10-5 ghd sit ups
Results
1. 95, 115, 135, 155, 175, 205
2. 95, 115, 135, 145, 155, 165
3. 9, 9, 9
4. done
5. done
6. 6:51
Notes
1. snatch balance and tall snatch each had the same focus -- land in a good, solid position. trying to land with good heel contact with the floor, and in a strong overhead position. some reps were a success, some reps were still lacking.
2. the box exercise with the pull ups was good and tough. some sets were good, using a good, tight kip and making the movement faster. other reps and sets had a weird, non-effective kip because of worry of hitting the boxes.
3. conditioning was good. only goal was to go unbroken on double unders and achieved that without issue. good workout to get the lungs working a bit but also not crushing the body or mind.
1. snatch balance (every 90sec)
-- 6x3 (work up by feel -- focus is on positions)
2. tall snatch (6x4) -- again, focus is on positions, not weight
3. 3 sets of:
90-second round
15 calorie airdyne
amrap power snatch (115, 135, 155)
(rest 30-seconds)
4. 3x10 hollow-arch kips (with box 2ft in front and in back)
5. 5x10 butterfly CTBPU (with box in front and in back)
6. for time:
100-80-60-40-20 double unders
25-20-15-10-5 ghd sit ups
Results
1. 95, 115, 135, 155, 175, 205
2. 95, 115, 135, 145, 155, 165
3. 9, 9, 9
4. done
5. done
6. 6:51
Notes
1. snatch balance and tall snatch each had the same focus -- land in a good, solid position. trying to land with good heel contact with the floor, and in a strong overhead position. some reps were a success, some reps were still lacking.
2. the box exercise with the pull ups was good and tough. some sets were good, using a good, tight kip and making the movement faster. other reps and sets had a weird, non-effective kip because of worry of hitting the boxes.
3. conditioning was good. only goal was to go unbroken on double unders and achieved that without issue. good workout to get the lungs working a bit but also not crushing the body or mind.
Tuesday, November 22, 2016
Tuesday November 22, 2016
Morning Session
1. rowing intervals
3 sets of:
800M @ ~ 1:45/500M
(rest 1:00)
600M @ ~ 1:41/500M
(rest 1:00)
400M @ ~ 1:39/500M
(rest 4:00)
Results:
1. 2:48.40, 2:01.50, 1:19.30
2:48.60, 2:01.10, 1:18.80
2:47.70, 1:59.70, 1:17.50
Notes:
1. going out of town for the night after work today so had to sneak something in this morning. was originally written as running but switched it up. definitely harder to get going in the morning but eventually got it flowing.
1. rowing intervals
3 sets of:
800M @ ~ 1:45/500M
(rest 1:00)
600M @ ~ 1:41/500M
(rest 1:00)
400M @ ~ 1:39/500M
(rest 4:00)
Results:
1. 2:48.40, 2:01.50, 1:19.30
2:48.60, 2:01.10, 1:18.80
2:47.70, 1:59.70, 1:17.50
Notes:
1. going out of town for the night after work today so had to sneak something in this morning. was originally written as running but switched it up. definitely harder to get going in the morning but eventually got it flowing.
Monday November 21, 2016
Afternoon/Evening Session
1. 4x3 hang muscle clean (EMOM) @ 40%+
2. power clean (from blocks just below knee)
-- 50/3, 60/3, 70/3, 80/3, 85/3, 90-93/2 (x3 sets)
(coach 4:30 class)
3. 3x8 small circle hollow-arch kips (warm up)
4. 5 sets of: 10sec hollow hold, 10 chest to bar pull ups, 10sec hollow hold
5. 7:00 amrap: 20 ghd sit ups, 20 shoulder to overhead (115)
Results:
1. 135, 145, 155, 165
2. 160, 190, 225, 255, 270, 285, 285, 290
3. done
4. done
5. 4 rounds + 10 ghd sit ups
Notes:
1. basement lifting session between work day and coaching. went well. haven't done power movements in quite a while, and trying to get the back better, so was happy to hit some heavy powers.
2. gymnastics felt okay. got out of rhythm on ctbpu too much. trying to focus on the hip movement more and sometimes gets me out of rhythm for a rep.
3. amrap was just about trying to consistently move on the GHD. sh2oh was unbroken throughout, and core definitely started to fire up on the sit ups.
1. 4x3 hang muscle clean (EMOM) @ 40%+
2. power clean (from blocks just below knee)
-- 50/3, 60/3, 70/3, 80/3, 85/3, 90-93/2 (x3 sets)
(coach 4:30 class)
3. 3x8 small circle hollow-arch kips (warm up)
4. 5 sets of: 10sec hollow hold, 10 chest to bar pull ups, 10sec hollow hold
5. 7:00 amrap: 20 ghd sit ups, 20 shoulder to overhead (115)
Results:
1. 135, 145, 155, 165
2. 160, 190, 225, 255, 270, 285, 285, 290
3. done
4. done
5. 4 rounds + 10 ghd sit ups
Notes:
1. basement lifting session between work day and coaching. went well. haven't done power movements in quite a while, and trying to get the back better, so was happy to hit some heavy powers.
2. gymnastics felt okay. got out of rhythm on ctbpu too much. trying to focus on the hip movement more and sometimes gets me out of rhythm for a rep.
3. amrap was just about trying to consistently move on the GHD. sh2oh was unbroken throughout, and core definitely started to fire up on the sit ups.
Friday, November 18, 2016
Friday November 18, 2016
Evening Session (5:30pm)
1. clean pull + clean/jerk
50/1+2, 65/1+3, 75/1+2, 85/1+1, 88-92/1+1
2. 27-21-15-9
hang power cleans (135)
bar facing burpees
pull ups
3. 40 minute row (try to stay @ 10k PR pace for as long as possible)
4. 4-minute alternating tabata (4 sets of each)
1. hollow hang
2. arch hang
5. 6 sets of: 3 strict TTB, 6 kip TTB, 3 strict TTB
Results
Notes
1. clean pull + clean/jerk
50/1+2, 65/1+3, 75/1+2, 85/1+1, 88-92/1+1
2. 27-21-15-9
hang power cleans (135)
bar facing burpees
pull ups
3. 40 minute row (try to stay @ 10k PR pace for as long as possible)
4. 4-minute alternating tabata (4 sets of each)
1. hollow hang
2. arch hang
5. 6 sets of: 3 strict TTB, 6 kip TTB, 3 strict TTB
Results
Notes
Wednesday, November 16, 2016
Wednesday November 16, 2016
Afternoon/Evening Session
1. conditioning a. 400-300-200-100M forward facing sled drag
12 - 10 - 8 - 6 D-ball to shoulder (150lbs)
(weight increases on sled each round -- 90-135-180-225 loaded on sled)
(coach 4:30 class)
2. Mobility
a. rollout calves/achilles
b. rollout spinal erectors
c. crossover activation
3. warm up
a. 3x 40ft OH medball lunge, 10 glute ham raises, 50ft HS walk
4. movement
a. 5x3 hollow-arch kips + pull to ribcage
b. for time: 1-2-3-4-5-6-7-6-5-4-3-2-1 ring muscle ups
5. core
a. 1 set max ghd sit ups
(rest 2:1)
b. 1 set @ 1/2 max ghd sit ups
(rest 2:1)
c. 1 set @ 1/4 max ghd sit ups
6. lifting
a. 4 supersets of: 10 good mornings, 8 single-leg split squats (e/l) w/ kb's
Results
1. 19:54
2. a. done
b. done
c. done
3. done (used 14lbs ball)
4. a. done
b. 11:24 😞
5. 60 reps, 30 reps, 15 reps
6. 95lbs for good mornings, 35lb kb's for squats
Notes
1. I knew this would be tough but still underestimated it. Those sled drags were brutal (more mental than physical IMO). Starting to get a good feel for the d-ball.
2. muscle ups were awful. don't think my nutrition was good enough surrounding the sled pull/d-ball, plus 3rd day of a long, and tough 3-day stretch.
3. Not necessarily a max set at 60, but didn't want to do too many more reps than 100 total, so 60 was about the right number to hit. It was challenging to get there, but had some more reps in the tank.
4. wasn't worried about going heavy on the lifting, but rather positioning. front squats were originally also programmed for today but lower back needs a little break from lifting (especially squatting) heavy.
1. conditioning a. 400-300-200-100M forward facing sled drag
12 - 10 - 8 - 6 D-ball to shoulder (150lbs)
(weight increases on sled each round -- 90-135-180-225 loaded on sled)
(coach 4:30 class)
2. Mobility
a. rollout calves/achilles
b. rollout spinal erectors
c. crossover activation
3. warm up
a. 3x 40ft OH medball lunge, 10 glute ham raises, 50ft HS walk
4. movement
a. 5x3 hollow-arch kips + pull to ribcage
b. for time: 1-2-3-4-5-6-7-6-5-4-3-2-1 ring muscle ups
5. core
a. 1 set max ghd sit ups
(rest 2:1)
b. 1 set @ 1/2 max ghd sit ups
(rest 2:1)
c. 1 set @ 1/4 max ghd sit ups
6. lifting
a. 4 supersets of: 10 good mornings, 8 single-leg split squats (e/l) w/ kb's
Results
1. 19:54
2. a. done
b. done
c. done
3. done (used 14lbs ball)
4. a. done
b. 11:24 😞
5. 60 reps, 30 reps, 15 reps
6. 95lbs for good mornings, 35lb kb's for squats
Notes
1. I knew this would be tough but still underestimated it. Those sled drags were brutal (more mental than physical IMO). Starting to get a good feel for the d-ball.
2. muscle ups were awful. don't think my nutrition was good enough surrounding the sled pull/d-ball, plus 3rd day of a long, and tough 3-day stretch.
3. Not necessarily a max set at 60, but didn't want to do too many more reps than 100 total, so 60 was about the right number to hit. It was challenging to get there, but had some more reps in the tank.
4. wasn't worried about going heavy on the lifting, but rather positioning. front squats were originally also programmed for today but lower back needs a little break from lifting (especially squatting) heavy.
Tuesday, November 15, 2016
Tuesday November 15th, 2016
Evening Session (5:15pm)
1. mobility
a. rollout quads
b. rollout hams/glutes
c. lateral monster walk
2. conditioning
a. Open workout 16.4
3. weightlifting
a. 20 empty barbell z-press (warm up)
b. jerk balance (every 90sec) -- 5x3 @ 60-70%
c. jerk dip (w/ 3sec pause) to jerk (EMOM x8) -- 1+1 @ 85% of double from 2 weeks ago
d. 6:00 amrap (from rack) -- 2-4-6-8-10-etc: jerk @ 155, chest to bar pull ups
Results
1. a. done
b. done
c. done
2. 32 DL on round 2
3. a. done
b. 205, 210, 215, 220, 225
c. all done @ 235
d. 14 jerks (on round of 14)
Notes
1. went in quickly after work to sneak in 16.4 before coaching 4:30 class. It went okay. still feeling some effects from the competition over the weekend plus monday's stuff. legs were pretty tired but just tried to keep moving the best I could.
2. lifting went decent. trying to hit better positions with my jerks. need to get that technique dialed in better in order to get my lifts back up there.
3. the 6min I just tried to keep it unbroken but wasn't in a huge rush. quite a few ctb's on monday and shoulder work previously from today made this one pretty challenging.
1. mobility
a. rollout quads
b. rollout hams/glutes
c. lateral monster walk
2. conditioning
a. Open workout 16.4
3. weightlifting
a. 20 empty barbell z-press (warm up)
b. jerk balance (every 90sec) -- 5x3 @ 60-70%
c. jerk dip (w/ 3sec pause) to jerk (EMOM x8) -- 1+1 @ 85% of double from 2 weeks ago
d. 6:00 amrap (from rack) -- 2-4-6-8-10-etc: jerk @ 155, chest to bar pull ups
Results
1. a. done
b. done
c. done
2. 32 DL on round 2
3. a. done
b. 205, 210, 215, 220, 225
c. all done @ 235
d. 14 jerks (on round of 14)
Notes
1. went in quickly after work to sneak in 16.4 before coaching 4:30 class. It went okay. still feeling some effects from the competition over the weekend plus monday's stuff. legs were pretty tired but just tried to keep moving the best I could.
2. lifting went decent. trying to hit better positions with my jerks. need to get that technique dialed in better in order to get my lifts back up there.
3. the 6min I just tried to keep it unbroken but wasn't in a huge rush. quite a few ctb's on monday and shoulder work previously from today made this one pretty challenging.
Monday November 14, 2016
Evening Session (5:15pm)
1. running
a. 3 sets of: 1200m @ 5k PR pace, (rest 1:00), 400m @ 5k PR pace (w/ 20lbs vest), (rest 4:00)
2. mobility
a. rollout quads with barbell
b. rollout t-spine w/ peanut
c. crossover activation
3. primer
a. 3x 10 alternating single-leg kb RDL, 5 seated box jumps
4. weightlifting
a. snatch grip strict press BTN (every 90sec) -- 5x5, building
b. snatch hi-pull (to sternum) + snatch (EMOM) -- 10x1 @ 75-80%
c. ub snatch ladder (rest 30sec between sets) -- 1-2-3-4-5-etc @ 155 (go until not unbroken)
5. movement
a. accumulate 20 scap pull ups, 10 strict pull ups
b. EMOM x 5 -- 15sec chest to bar pull ups
Results
1. 5:01-1:35, 4:56-1:36, 4:56, 1:37
2. a. done
b. done
c. done
3. a. done
4. a. up to 145
b. 205 (x2), 210 (x2), 215 (x2), 220 (x2), 225 (x2)
c. made it thru round of 8 and stopped
5. a. done
b. done (13-15 reps each time)
Notes
1. running went well. the weighted vest was a different element that broke up the monotony of most running workouts. used the 400m block @ the gym.
2. snatches felt okay. was working on some tired legs. trying to work on finishing that pull before trying to get under the bar.
3. the unbroken snatches were rough. got tired, quickly. tried to move efficiently and in good position to move as far as I could.
4. chest to bars felt decent. cut it from 8 sets down to 5 sets because it was getting late and 70 total reps was enough for the day.
1. running
a. 3 sets of: 1200m @ 5k PR pace, (rest 1:00), 400m @ 5k PR pace (w/ 20lbs vest), (rest 4:00)
2. mobility
a. rollout quads with barbell
b. rollout t-spine w/ peanut
c. crossover activation
3. primer
a. 3x 10 alternating single-leg kb RDL, 5 seated box jumps
4. weightlifting
a. snatch grip strict press BTN (every 90sec) -- 5x5, building
b. snatch hi-pull (to sternum) + snatch (EMOM) -- 10x1 @ 75-80%
c. ub snatch ladder (rest 30sec between sets) -- 1-2-3-4-5-etc @ 155 (go until not unbroken)
5. movement
a. accumulate 20 scap pull ups, 10 strict pull ups
b. EMOM x 5 -- 15sec chest to bar pull ups
Results
1. 5:01-1:35, 4:56-1:36, 4:56, 1:37
2. a. done
b. done
c. done
3. a. done
4. a. up to 145
b. 205 (x2), 210 (x2), 215 (x2), 220 (x2), 225 (x2)
c. made it thru round of 8 and stopped
5. a. done
b. done (13-15 reps each time)
Notes
1. running went well. the weighted vest was a different element that broke up the monotony of most running workouts. used the 400m block @ the gym.
2. snatches felt okay. was working on some tired legs. trying to work on finishing that pull before trying to get under the bar.
3. the unbroken snatches were rough. got tired, quickly. tried to move efficiently and in good position to move as far as I could.
4. chest to bars felt decent. cut it from 8 sets down to 5 sets because it was getting late and 70 total reps was enough for the day.
Friday, November 11, 2016
Friday November 11, 2016
Evening Session (5:30pm)
1. mobility
a. rollout delts and back
b. crossover activation
c. 60sec glute bridge hold
2. primer
a. 2x 20sec bike + 50 double unders
3. weightlifting
a. snatch balance + overhead squat (every 90sec) -- 2+1 x4 sets @ 85+%
b. snatch (every 90sec) -- 50/3, 60/3, 70/3, 80/2, 85/1, 83/2, 88/1, 85/2, 91/1
c. snatch pull from 3" deficit (pause @ deficit height)
-- 3 waves of: 90/3, 95/2, 100/2 (rest 60sec between sets, rest 2min between waves)
4. movement
a. 2 sets of 12 alternating single-leg toes to bar (6 each leg) -- try staying hollow as leg descends
b. 5:00 EMOM of: 5 toes to bar + 6-second toe to bar hold on last rep
5. conditioning
a. 2x 500M row @ 1:35 pace (rest 1:1) -- prep for tomorrow's competition + get lungs worked up.
Results
Notes
1. mobility
a. rollout delts and back
b. crossover activation
c. 60sec glute bridge hold
2. primer
a. 2x 20sec bike + 50 double unders
3. weightlifting
a. snatch balance + overhead squat (every 90sec) -- 2+1 x4 sets @ 85+%
b. snatch (every 90sec) -- 50/3, 60/3, 70/3, 80/2, 85/1, 83/2, 88/1, 85/2, 91/1
c. snatch pull from 3" deficit (pause @ deficit height)
-- 3 waves of: 90/3, 95/2, 100/2 (rest 60sec between sets, rest 2min between waves)
4. movement
a. 2 sets of 12 alternating single-leg toes to bar (6 each leg) -- try staying hollow as leg descends
b. 5:00 EMOM of: 5 toes to bar + 6-second toe to bar hold on last rep
5. conditioning
a. 2x 500M row @ 1:35 pace (rest 1:1) -- prep for tomorrow's competition + get lungs worked up.
Results
Notes
Thursday November 10, 2016
Evening Session (5:30pm)
Recovery day
1. mobility
a. peanut in spinal erectors, lower back
b. rollout lower back
2. AirDyne workout
a. 5:00 warm up
b. 10 sets of: 30sec hard, 1min easy
c. 5:00 cool down
Also went out and sat in some recovery boots for 20 minutes. Going to start getting some therapy done every Thursday to help heal up some things in the body.
AirDyne workout was good. first interval was done close to max effort and then kept within 75-80% of the watts on the rest. easy pace was really really slow.
Recovery day
1. mobility
a. peanut in spinal erectors, lower back
b. rollout lower back
2. AirDyne workout
a. 5:00 warm up
b. 10 sets of: 30sec hard, 1min easy
c. 5:00 cool down
Also went out and sat in some recovery boots for 20 minutes. Going to start getting some therapy done every Thursday to help heal up some things in the body.
AirDyne workout was good. first interval was done close to max effort and then kept within 75-80% of the watts on the rest. easy pace was really really slow.
Wednesday, November 9, 2016
Wednesday November 9th, 2016
Evening Session (5:15pm)
1. mobility
a. crossover activation
b. peanut in t-spine
2. primer
a. 3x 15sec hard bike, 10sec freestanding HS hold, 10 heavy russian KBS, rest.
3. strength
a. front squats (every 90sec)
-- 60/2, 70/2, 80/2 (x2 sets), 85/2 (x2 sets)
4. movement
a. 4:00 tabata hollow-arch kips
b. 10:00 emom of: 1 h-a kip, 2 muscle ups, 3 ring dips (w/ towel between feet)
5. conditioning
a. 8 sets of 30-sec on, 30-sec off for each exercise (rest 1:00 between exercises)
1. toes to bar
2. alternating jumping lunges
3. ring muscle ups
4. squats hugging 150lbs D-ball
6. accessory
a. 3 supersets of: 6 glute-ham raises, 6 weighted glute bridge on bench (1sec pause at top),
6 banded good mornings (3sec pause in bottom)
b. 4 sets of: 8 weighted hollow rocks (change in hands), 1min weighted plank, 8 weighted arch ups
Results
Notes
1. mobility
a. crossover activation
b. peanut in t-spine
2. primer
a. 3x 15sec hard bike, 10sec freestanding HS hold, 10 heavy russian KBS, rest.
3. strength
a. front squats (every 90sec)
-- 60/2, 70/2, 80/2 (x2 sets), 85/2 (x2 sets)
4. movement
a. 4:00 tabata hollow-arch kips
b. 10:00 emom of: 1 h-a kip, 2 muscle ups, 3 ring dips (w/ towel between feet)
5. conditioning
a. 8 sets of 30-sec on, 30-sec off for each exercise (rest 1:00 between exercises)
1. toes to bar
2. alternating jumping lunges
3. ring muscle ups
4. squats hugging 150lbs D-ball
6. accessory
a. 3 supersets of: 6 glute-ham raises, 6 weighted glute bridge on bench (1sec pause at top),
6 banded good mornings (3sec pause in bottom)
b. 4 sets of: 8 weighted hollow rocks (change in hands), 1min weighted plank, 8 weighted arch ups
Results
Notes
Tuesday, November 8, 2016
Tuesday November 8th, 2016
Evening Session (5:15pm)
1. warm up
a. rollout calves
b. ball smash traps
c. bird dog for activation
d. 3x 12 goblet squats, 12 kbs, 12 burpees over kb
2. strength
a. push press -- find a 6RM in 5 sets
b. power jerk + jerk -- find 1RM complex in 12:00
3. movement
a. 3x20 shoulder taps (against wall or freestanding)
b. 5 minutes freestanding hspu work
c. find max height 5RM kipping hspu wearing 20lbs vest
(rest 2:00)
d. 30 kipping hspu, for time, wearing 20lbs vest
4. conditioning
a. rowing stroke pyramid
-1--> 15 --> 1 hard (23-25spm)
-5 easy strokes between each number (17-22spm)
Results
1. a. done
b. done
c. done
d. done (35, 44, 53 for the KB)
2. a. 135, 165, 195, 225, 245
b. 135, 185, 225, 255, 275, 295, 305
3. a. done (against the wall)
b. done (biggest set was 3)
c. 10.5"
d. 41 seconds (unbroken)
4. a. 4423M (17:27)
Notes
1. legs were pretty smoked up today. did the row conditioning prior to coaching 4:30 class. was a good workout with the goal of consistency. I achieved that goal so was happy with it.
2. overhead felt pretty solid today. still have a long ways to go in order to get the technique to a happy level, but working on it.
3. handstand work was good. was able to focus in on it without having to worry about a conditioning looming after it. the last rep @ 10.5" was a battle and the feet got real wide!
1. warm up
a. rollout calves
b. ball smash traps
c. bird dog for activation
d. 3x 12 goblet squats, 12 kbs, 12 burpees over kb
2. strength
a. push press -- find a 6RM in 5 sets
b. power jerk + jerk -- find 1RM complex in 12:00
3. movement
a. 3x20 shoulder taps (against wall or freestanding)
b. 5 minutes freestanding hspu work
c. find max height 5RM kipping hspu wearing 20lbs vest
(rest 2:00)
d. 30 kipping hspu, for time, wearing 20lbs vest
4. conditioning
a. rowing stroke pyramid
-1--> 15 --> 1 hard (23-25spm)
-5 easy strokes between each number (17-22spm)
Results
1. a. done
b. done
c. done
d. done (35, 44, 53 for the KB)
2. a. 135, 165, 195, 225, 245
b. 135, 185, 225, 255, 275, 295, 305
3. a. done (against the wall)
b. done (biggest set was 3)
c. 10.5"
d. 41 seconds (unbroken)
4. a. 4423M (17:27)
Notes
1. legs were pretty smoked up today. did the row conditioning prior to coaching 4:30 class. was a good workout with the goal of consistency. I achieved that goal so was happy with it.
2. overhead felt pretty solid today. still have a long ways to go in order to get the technique to a happy level, but working on it.
3. handstand work was good. was able to focus in on it without having to worry about a conditioning looming after it. the last rep @ 10.5" was a battle and the feet got real wide!
Monday, November 7, 2016
Monday Novemer 7th, 2016
Evening Session (5:15pm)
1. warm up
a. rollout lats
b. rollout t-spine
c. scap crossover activation
d. 2x 50ft monster walk (each way), 10 strict TTB
2. weightlifting
a. hang clean (no contact) -- every 90sec -- 6x3 @ 50-65%
b. clean + front squat -- off blocks just below knee
-- 50/6, 60/5, 70/4, 75/3, 80/3, 85/2 (x4 sets)
c. 7-minute AMRAP of:
4-8-12-16-20-etc of: full cleans (185) + burpees to target
3. movement
a. 10-minutes extra shoulder, H/A warm up (extra foam rolling, distraction, etc)
b. 6x10 chest to bar pull ups (goal is AFAP for each set of 10)
4. conditioning
a. open workout 16.3
7-minute AMRAP of: 10 snatches (75lbs), 3 bar muscle ups
Results
1. a. done
b. done
c. done
d. done
2. a. 170, 175, 180, 185, 190, 195
b. 170, 200, 235, 250, 270, 285 (only did 2 sets here)
c. 16 cleans on round of 16.
3. a. skipped
b. done (all 10sec sets)
4. 104 reps (8 rounds)
Notes
1. tough day. still feeling those thrusters from friday and deadlifts from saturday.
2. cleans felt pretty strong today. good amount of cleans/front squat reps from the lifting.
3. the amrap ladder was rough. legs were shot eventually and just tried to move consistently over the course of the 7 minutes.
4. chest to bars felt okay. I think there was some technical flaw in there, trying to go fast.
5. 16.3 was tough. pretty worn down by then but need to mentally stay checked in and just work through those in training.
1. warm up
a. rollout lats
b. rollout t-spine
c. scap crossover activation
d. 2x 50ft monster walk (each way), 10 strict TTB
2. weightlifting
a. hang clean (no contact) -- every 90sec -- 6x3 @ 50-65%
b. clean + front squat -- off blocks just below knee
-- 50/6, 60/5, 70/4, 75/3, 80/3, 85/2 (x4 sets)
c. 7-minute AMRAP of:
4-8-12-16-20-etc of: full cleans (185) + burpees to target
3. movement
a. 10-minutes extra shoulder, H/A warm up (extra foam rolling, distraction, etc)
b. 6x10 chest to bar pull ups (goal is AFAP for each set of 10)
4. conditioning
a. open workout 16.3
7-minute AMRAP of: 10 snatches (75lbs), 3 bar muscle ups
Results
1. a. done
b. done
c. done
d. done
2. a. 170, 175, 180, 185, 190, 195
b. 170, 200, 235, 250, 270, 285 (only did 2 sets here)
c. 16 cleans on round of 16.
3. a. skipped
b. done (all 10sec sets)
4. 104 reps (8 rounds)
Notes
1. tough day. still feeling those thrusters from friday and deadlifts from saturday.
2. cleans felt pretty strong today. good amount of cleans/front squat reps from the lifting.
3. the amrap ladder was rough. legs were shot eventually and just tried to move consistently over the course of the 7 minutes.
4. chest to bars felt okay. I think there was some technical flaw in there, trying to go fast.
5. 16.3 was tough. pretty worn down by then but need to mentally stay checked in and just work through those in training.
Saturday, November 5, 2016
Saturday November 5th, 2016
Morning Session (9:45am)
1. warm up
a. rollout QL muscle, TFL muscle, IT bands
b. rollout lats and tris
c. scap crossover activation
d. primer: 3x 10 alt front/side db raise (5/e), 10 strict leg raise, 50ft hs walk
2. movement
a. 3x5 russian dips (STAY HOLLOW)
b. 5 sets: 1 strict pull up to sternum, 3 H/A kips, 3 MU, 3 dips (w/ towel between feet, on rings)
3. conditioning
a. 6 sets (rest 1:00 between sets)
6 deficit (6") strict hspu
8 tng unbroken full snatch (135)
4. accessory
a. 5 supersets of: 10 fat bar bent over row (full grip -- no monkey grip), 10 towel russian KBS
Afternoon Session (2:30pm)
1. weightlifting
a. every 4:00 x 5 sets
12-9-6 of: deadlift @ 50% of 1-RM, box jumps (24")
Results
Session 1
1. a. done
b. done
c. done
d. done (10's, 15's for the raises)
2. a. done (stacked 24" boxes on 20" boxes)
b. done (towel fell out on sets 1 and 3)
3. a. 43, 42, 45, 44, 47, 51
4. a. 110, 130, 130, 130, 130 (bent over row), 35, 53, 70, 70, 70 (towel KBS)
Session 2
1. a. 218, 213, 210, 210, 207
Notes
1. really been taking my time with the warm ups, and they have been helping a lot.
2. that dang towel is always tough on me. need to get better with the reps with the towel.
3. shoulders got smoked with the hspu/snatch. everything unbroken but last rep on hspu on sets 5/6 were a battle, especially the 6th set.
4. the DL/box jump workout was good but hurt, a lot. high rep DL at moderate weight has always been something I need work on, so a good workout for me, just burnt up the back and hammies.
1. warm up
a. rollout QL muscle, TFL muscle, IT bands
b. rollout lats and tris
c. scap crossover activation
d. primer: 3x 10 alt front/side db raise (5/e), 10 strict leg raise, 50ft hs walk
2. movement
a. 3x5 russian dips (STAY HOLLOW)
b. 5 sets: 1 strict pull up to sternum, 3 H/A kips, 3 MU, 3 dips (w/ towel between feet, on rings)
3. conditioning
a. 6 sets (rest 1:00 between sets)
6 deficit (6") strict hspu
8 tng unbroken full snatch (135)
4. accessory
a. 5 supersets of: 10 fat bar bent over row (full grip -- no monkey grip), 10 towel russian KBS
Afternoon Session (2:30pm)
1. weightlifting
a. every 4:00 x 5 sets
12-9-6 of: deadlift @ 50% of 1-RM, box jumps (24")
Results
Session 1
1. a. done
b. done
c. done
d. done (10's, 15's for the raises)
2. a. done (stacked 24" boxes on 20" boxes)
b. done (towel fell out on sets 1 and 3)
3. a. 43, 42, 45, 44, 47, 51
4. a. 110, 130, 130, 130, 130 (bent over row), 35, 53, 70, 70, 70 (towel KBS)
Session 2
1. a. 218, 213, 210, 210, 207
Notes
1. really been taking my time with the warm ups, and they have been helping a lot.
2. that dang towel is always tough on me. need to get better with the reps with the towel.
3. shoulders got smoked with the hspu/snatch. everything unbroken but last rep on hspu on sets 5/6 were a battle, especially the 6th set.
4. the DL/box jump workout was good but hurt, a lot. high rep DL at moderate weight has always been something I need work on, so a good workout for me, just burnt up the back and hammies.
Friday, November 4, 2016
Friday November 4th, 2016
Evening Session (4:30pm)
1. warm up
a. rollout pec minor/major
b. rollout lats/rhomboids
c. forward/backward monster walk
d. primer: 3x 10 bb good mornings, 10 unweighted alt single leg hip thrusters, 15 jump squats
2. weightlifting
a. clean/jerk (one motion) (every 60sec) -- 40/2, 50/2, 55/2, 60/2, 65/1, 70/1
b. clean + jerk -- 50/3+3, 60/3+3, 70/2+2, 80/2+2, 85/2+2, 88-92/1+2 (x3 sets)
c. clean pull (3-stop) -- 100/2 (x4 sets)
3 movement
a. 5 supersets (on the bar) -- 15sec hollow hold + transition to 15sec arch hold + 3 v-ups (on floor)
b. 4 sets (try and stay on bar if you can)
-- 4 H/A kips, 1 bar MU, 3 kips, 2 BMU, 2 kips, 3 BMU, 1 kip, 4 BMU
4. conditioning (weekly community workout)
a. 100 thrusters (115) -- every break = 50ft backwards sled drag w/ 4x 45's loaded on the sled
Results
1. a. done
b. done
c. done
d. done (empty barbell for good mornings)
2. a. 135, 170, 185, 200, 220, 235
b. 170, 200, 235, 270, 285, 295, 300, 310
c. 335 (all 4 sets)
3. a. done
b. done (broke after 2 BMU and after 3 BMU)
4. 9:36 (30, 25, 16, 15, 14)
Notes
1. clean/jerks felt good for the most part. a couple jerks felt a little off, but overall think I am heading in the right direction on those.
2. bar work just tried to stay tight and connected. some reps were better than others, but getting better with staying tight, especially in my hips and legs down to the feet.
3. 100 thrusters hurt, a lot. big sets to start may not have been best choice looking back.
1. warm up
a. rollout pec minor/major
b. rollout lats/rhomboids
c. forward/backward monster walk
d. primer: 3x 10 bb good mornings, 10 unweighted alt single leg hip thrusters, 15 jump squats
2. weightlifting
a. clean/jerk (one motion) (every 60sec) -- 40/2, 50/2, 55/2, 60/2, 65/1, 70/1
b. clean + jerk -- 50/3+3, 60/3+3, 70/2+2, 80/2+2, 85/2+2, 88-92/1+2 (x3 sets)
c. clean pull (3-stop) -- 100/2 (x4 sets)
3 movement
a. 5 supersets (on the bar) -- 15sec hollow hold + transition to 15sec arch hold + 3 v-ups (on floor)
b. 4 sets (try and stay on bar if you can)
-- 4 H/A kips, 1 bar MU, 3 kips, 2 BMU, 2 kips, 3 BMU, 1 kip, 4 BMU
4. conditioning (weekly community workout)
a. 100 thrusters (115) -- every break = 50ft backwards sled drag w/ 4x 45's loaded on the sled
Results
1. a. done
b. done
c. done
d. done (empty barbell for good mornings)
2. a. 135, 170, 185, 200, 220, 235
b. 170, 200, 235, 270, 285, 295, 300, 310
c. 335 (all 4 sets)
3. a. done
b. done (broke after 2 BMU and after 3 BMU)
4. 9:36 (30, 25, 16, 15, 14)
Notes
1. clean/jerks felt good for the most part. a couple jerks felt a little off, but overall think I am heading in the right direction on those.
2. bar work just tried to stay tight and connected. some reps were better than others, but getting better with staying tight, especially in my hips and legs down to the feet.
3. 100 thrusters hurt, a lot. big sets to start may not have been best choice looking back.
Friday November 4th, 2016
Evening Session (4:30pm)
1. warm up
a. rollout pec minor/major
b. rollout lats/rhomboids
c. forward/backward monster walk
d. primer: 3x 10 bb good mornings, 10 unweighted alt single leg hip thrusters, 15 jump squats
2. weightlifting
a. clean/jerk (one motion) (every 60sec) -- 40/2, 50/2, 55/2, 60/2, 65/1, 70/1
b. clean + jerk -- 50/3+3, 60/3+3, 70/2+2, 80/2+2, 85/2+2, 88-92/1+2 (x3 sets)
c. clean pull (3-stop) -- 100/2 (x4 sets)
3 movement
a. 5 supersets (on the bar) -- 15sec hollow hold + transition to 15sec arch hold + 3 v-ups (on floor)
b. 4 sets (try and stay on bar if you can)
-- 4 H/A kips, 1 bar MU, 3 kips, 2 BMU, 2 kips, 3 BMU, 1 kip, 4 BMU
4. conditioning (weekly community workout)
a. 100 thrusters (115) -- every break = 50ft backwards sled drag w/ 4x 45's loaded on the sled
Results
1. a. done
b. done
c. done
d. done (empty barbell for good mornings)
2. a. 135, 170, 185, 200, 220, 235
b. 170, 200, 235, 270, 285, 295, 300, 310
c. 335 (all 4 sets)
3. a. done
b. done (broke after 2 BMU and after 3 BMU)
4. 9:36 (30, 25, 16, 15, 14)
Notes
1. clean/jerks felt good for the most part. a couple jerks felt a little off, but overall think I am heading in the right direction on those.
2. bar work just tried to stay tight and connected. some reps were better than others, but getting better with staying tight, especially in my hips and legs down to the feet.
3. 100 thrusters hurt, a lot. big sets to start may not have been best choice looking back.
1. warm up
a. rollout pec minor/major
b. rollout lats/rhomboids
c. forward/backward monster walk
d. primer: 3x 10 bb good mornings, 10 unweighted alt single leg hip thrusters, 15 jump squats
2. weightlifting
a. clean/jerk (one motion) (every 60sec) -- 40/2, 50/2, 55/2, 60/2, 65/1, 70/1
b. clean + jerk -- 50/3+3, 60/3+3, 70/2+2, 80/2+2, 85/2+2, 88-92/1+2 (x3 sets)
c. clean pull (3-stop) -- 100/2 (x4 sets)
3 movement
a. 5 supersets (on the bar) -- 15sec hollow hold + transition to 15sec arch hold + 3 v-ups (on floor)
b. 4 sets (try and stay on bar if you can)
-- 4 H/A kips, 1 bar MU, 3 kips, 2 BMU, 2 kips, 3 BMU, 1 kip, 4 BMU
4. conditioning (weekly community workout)
a. 100 thrusters (115) -- every break = 50ft backwards sled drag w/ 4x 45's loaded on the sled
Results
1. a. done
b. done
c. done
d. done (empty barbell for good mornings)
2. a. 135, 170, 185, 200, 220, 235
b. 170, 200, 235, 270, 285, 295, 300, 310
c. 335 (all 4 sets)
3. a. done
b. done (broke after 2 BMU and after 3 BMU)
4. 9:36 (30, 25, 16, 15, 14)
Notes
1. clean/jerks felt good for the most part. a couple jerks felt a little off, but overall think I am heading in the right direction on those.
2. bar work just tried to stay tight and connected. some reps were better than others, but getting better with staying tight, especially in my hips and legs down to the feet.
3. 100 thrusters hurt, a lot. big sets to start may not have been best choice looking back.
Thursday, November 3, 2016
Thursday November 3rd, 2016
Evening Session (5:30pm)
Active Recovery Day
1. EMOM x 30:00
min 1. row (2:10-2:20 pace)
min 2. bear crawl (slow and controlled)
min 3. forward sled drag (80lbs loaded)
min 4. airdyne (150-200 watts)
min 5. bottom of squat hold w/ slam ball
2. Movement (make up from Wednesday)
a. 6:00 amrap of: strict ring MU in sets of 2
Active Recovery Day
1. EMOM x 30:00
min 1. row (2:10-2:20 pace)
min 2. bear crawl (slow and controlled)
min 3. forward sled drag (80lbs loaded)
min 4. airdyne (150-200 watts)
min 5. bottom of squat hold w/ slam ball
2. Movement (make up from Wednesday)
a. 6:00 amrap of: strict ring MU in sets of 2
Wednesday, November 2, 2016
Wednesday November 2nd, 2016
Evening Session (5:15pm)
1. warm up
a. rollout/stretch calves-achilles
b. rollout spinal erectors
c. scap crossover activation
d. primer: 3x 40ft OH med ball lunge, 10 GH raise, 50ft backward sled march (80lbs loaded)
2. weightlifting
a. front squats (every 90sec) -- 60/2, 70/2, 80/2 (x3 sets)
3. movement
a. 4 sets -- 10sec hollow hold, 4 hollow ring rows, 4 deep ring dips
b. 6:00 amrap of: strict ring MU in sets of 2
4. conditioning
a. Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. ** Stop at 20 minutes **
Results
1. a, b, c, d -- done
2. a. 240, 280, 320 (x3 sets)
3. a. done (after 16.2)
b. skipped (making up on Thursday)
4. a. 5 cleans @ 275.
Notes
1. warm ups have been helping a lot, especially on days like today. was stiff and sore all day and a nice, slow warm up got me loosened up and ready for some working out.
2. 16.2 was a mental battle more than anything today. was a good workout for a training day. would really like to see it as an Open redo to see how I could do with it fresh and in a "competition" setting
3. used the a portion of the movement as a finisher. I knew I was just going to do the strict MU on Thursday, but wanted to finish with some positional gymnastics work.
1. warm up
a. rollout/stretch calves-achilles
b. rollout spinal erectors
c. scap crossover activation
d. primer: 3x 40ft OH med ball lunge, 10 GH raise, 50ft backward sled march (80lbs loaded)
2. weightlifting
a. front squats (every 90sec) -- 60/2, 70/2, 80/2 (x3 sets)
3. movement
a. 4 sets -- 10sec hollow hold, 4 hollow ring rows, 4 deep ring dips
b. 6:00 amrap of: strict ring MU in sets of 2
4. conditioning
a. Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. ** Stop at 20 minutes **
Results
1. a, b, c, d -- done
2. a. 240, 280, 320 (x3 sets)
3. a. done (after 16.2)
b. skipped (making up on Thursday)
4. a. 5 cleans @ 275.
Notes
1. warm ups have been helping a lot, especially on days like today. was stiff and sore all day and a nice, slow warm up got me loosened up and ready for some working out.
2. 16.2 was a mental battle more than anything today. was a good workout for a training day. would really like to see it as an Open redo to see how I could do with it fresh and in a "competition" setting
3. used the a portion of the movement as a finisher. I knew I was just going to do the strict MU on Thursday, but wanted to finish with some positional gymnastics work.
Tuesday, November 1, 2016
Tuesday November 1, 2016
1. warm up
a. rollout quads
b. rollout hamstrings and glutes
c. lateral monster walk (each way)
d. primer: 3x 8 db press in clean, 5 tempo pull up @ 51X1, 8 plyo push ups
2. weightlifting
a. behind the neck jerk balance (every 60sec) -- 3 reps @ 60-70% x 4 sets
b. jerk dip (3sec pause in dip) + continue into jerk (12 minutes to a heavy double)
c. 10:00 AMRAP of:
30 jerks (135)
30 jerks (165)
30 jerks (185)
amrap jerks (225)
3. Movement
a. strict deficit (6") hspu biathlon
400m run
18 strict deficit handstand push ups
400m run
15 strict deficit hspu
400m run
12 strict deficit hspu
(every break = 200m run penalty)
4. conditioning
a. 9:00 amrap of: 1 rope climb, 40ft HS walk, 12 wall balls (30)
Results
1. done
2. a. 200, 205, 210, 215
b. 275
c. 16 jerks @ 225
3. a. 13:29 (did this first before coaching 4:30 class)
4. a. 5+1 (did this last after coaching 6:00 class)
Notes
1. started off with the strict deficit biathlon. OUCH! broke each round up in to 2 sets, having to 1 penalty run each round. wanted to try to go unbroken that last round, but got to 7 and realized that wasn't happening, so did an 8th rep and then hit a hard run before finishing the last 4.
2. weightlifting felt okay. shoulders were still feeling the biathlon. The 10:00 ladder was pretty rough. lots of jerk reps in that window.
3. the amrap was a shiz show. shoulders were smoked and handstand walking stability was pretty shot. just tried to work through it at a consistent pace but that pace ended up pretty slow.
a. rollout quads
b. rollout hamstrings and glutes
c. lateral monster walk (each way)
d. primer: 3x 8 db press in clean, 5 tempo pull up @ 51X1, 8 plyo push ups
2. weightlifting
a. behind the neck jerk balance (every 60sec) -- 3 reps @ 60-70% x 4 sets
b. jerk dip (3sec pause in dip) + continue into jerk (12 minutes to a heavy double)
c. 10:00 AMRAP of:
30 jerks (135)
30 jerks (165)
30 jerks (185)
amrap jerks (225)
3. Movement
a. strict deficit (6") hspu biathlon
400m run
18 strict deficit handstand push ups
400m run
15 strict deficit hspu
400m run
12 strict deficit hspu
(every break = 200m run penalty)
4. conditioning
a. 9:00 amrap of: 1 rope climb, 40ft HS walk, 12 wall balls (30)
Results
1. done
2. a. 200, 205, 210, 215
b. 275
c. 16 jerks @ 225
3. a. 13:29 (did this first before coaching 4:30 class)
4. a. 5+1 (did this last after coaching 6:00 class)
Notes
1. started off with the strict deficit biathlon. OUCH! broke each round up in to 2 sets, having to 1 penalty run each round. wanted to try to go unbroken that last round, but got to 7 and realized that wasn't happening, so did an 8th rep and then hit a hard run before finishing the last 4.
2. weightlifting felt okay. shoulders were still feeling the biathlon. The 10:00 ladder was pretty rough. lots of jerk reps in that window.
3. the amrap was a shiz show. shoulders were smoked and handstand walking stability was pretty shot. just tried to work through it at a consistent pace but that pace ended up pretty slow.
Monday October 31, 2016
Evening Session (4:45pm)
1. warm up
a. rollout deltoids w/ barbell
b. rollout t-spine w/ peanut
c. scap crossover activation
d. primer: 3x 10 alt single leg KB rdl (5/e), 5 seated box jumps, 200m jog
2. weightlifting
a. overhead squat -- 8 minutes to go from empty bar to heavy 3-rep (from a rack)
b. muscle snatch (every 60sec) -- 3 tng reps x 5 sets (build)
c. snatch from blocks (just below knee) -- 50/3, 60/3, 70/3, 75/2 (x2 sets), 80+/2 (x3 sets)
3. movement
a. 3x8 hollow/arch kips (get more violent each rep)
b. 50 CTB pull ups, for time (every break = 10 hollow rocks on the spot and then continue)
4. conditioning
a. 6x 75sec AMRAP (75sec break between)
9 bar facing burpees
15 deadlifts (245)
21 box jumps (24) -- NO pogo
(restart next interval where you finished previous)
Results:
1. done
2. a. 285 (jerk from the front)
b. 95, 115, 135, 155, 165
c. 135, 165, 190, 205 (x2 sets), 215, 225, 235
3. a. done
b. 1:04 (unbroken)
4. 4 rounds + 3 deadlifts (total)
Notes:
1. overhead squat felt good. let the third rep @ 275 get out in front of me and missed it. so moved up to 285 and hit that without much issue. just need to keep that bar back, especially when with a more narrow grip.
2. snatches were good. the second rep was always better than the first, for whatever reason. the weight felt pretty light though today, which is a positive.
3. unbroken 50 CTBPU is never a bad thing. the connection is getting better and better.
4. intervals were good. goals were consistency and unbroken and deadlifts. both were achieved. a sneaky little guy with all the no pogo box jumps.
1. warm up
a. rollout deltoids w/ barbell
b. rollout t-spine w/ peanut
c. scap crossover activation
d. primer: 3x 10 alt single leg KB rdl (5/e), 5 seated box jumps, 200m jog
2. weightlifting
a. overhead squat -- 8 minutes to go from empty bar to heavy 3-rep (from a rack)
b. muscle snatch (every 60sec) -- 3 tng reps x 5 sets (build)
c. snatch from blocks (just below knee) -- 50/3, 60/3, 70/3, 75/2 (x2 sets), 80+/2 (x3 sets)
3. movement
a. 3x8 hollow/arch kips (get more violent each rep)
b. 50 CTB pull ups, for time (every break = 10 hollow rocks on the spot and then continue)
4. conditioning
a. 6x 75sec AMRAP (75sec break between)
9 bar facing burpees
15 deadlifts (245)
21 box jumps (24) -- NO pogo
(restart next interval where you finished previous)
Results:
1. done
2. a. 285 (jerk from the front)
b. 95, 115, 135, 155, 165
c. 135, 165, 190, 205 (x2 sets), 215, 225, 235
3. a. done
b. 1:04 (unbroken)
4. 4 rounds + 3 deadlifts (total)
Notes:
1. overhead squat felt good. let the third rep @ 275 get out in front of me and missed it. so moved up to 285 and hit that without much issue. just need to keep that bar back, especially when with a more narrow grip.
2. snatches were good. the second rep was always better than the first, for whatever reason. the weight felt pretty light though today, which is a positive.
3. unbroken 50 CTBPU is never a bad thing. the connection is getting better and better.
4. intervals were good. goals were consistency and unbroken and deadlifts. both were achieved. a sneaky little guy with all the no pogo box jumps.
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