5/13
30 min AMRAP @ 65-75% effort
Row 750m
15 russian swings @ 53lbs
10 burpees to 6in touch
AB 30 cals
15 wallballs
10 box jump step downs @ 24in
Ski erg 500m
15 deadlifts @ 135lbs
10 C2B pullups
2 rounds – good way to ease back into training
5/14
A – Squat snatch – accumulate 15 quality singles @ 165lbs, no bobble or foot movement
This was the perfect way and scenario to really focus on the movement as a whole – only had 1 lift that had extra foot movement
B – Back squat – 4 sets of 6, no pause at top, rest 2 min
215-245 x 3 – might have been a bit of aggressive getting back into training but wasn’t turning back
C – Bench press 6 sets of 3, rest 90 sec
195 – felt a little unstable with the barbell in lockout, weight was tough but could’ve done several more sets, not much more in the tank for a set of 3 though
D – Wtd pullup 6 sets of 3, rest 90 sec
35 – felt really weak on my pulling here
E – Dbl DB skull crushers x 10-12, rest 60 sec x 3
25
F – Reverse grip BB bicep curls x 6 + Regular grip BB bicep curls x 6, rest 90 sec x 3 sets
Empty barbell – this felt tough through that forearm but got better each set. I will start doing this once a week becaue I do think it helped my arm big time especially with that blood flow
5/15/2019
EMOM x 10
Odd min – 12 row cals
Even min – 40 DU’s
(rest 2 min)
EMOM x 10
Odd min – 10 bike cals
Even min – 10 lateral box jump overs
(rest 2 min)
EMOM x 12
Min 1 – 12 row cals
Min 2 – 10 1-arm alternating DB snatches
Min 3 – 10 bike cals
Min 4 – 10 1-arm DB hang clean and jerks (5/side)
This was fun today – all were easy numbers to hit, steady work on rower, bike tried to hold a little higher output
+
Star plank x 30 sec/side, rest 60 sec bt sides x 3 sets
Tough but done
5/16 – OFF
5/17
1-arm BB power snatch x 3/side, build to a tough set of 3 each arm, do not TNG, take a brief pause at floor each rep to reset/rebalance as needed
105 – was a little shaky trying to stabilize and balance barbell overhead – right arm was actually a little harder than left arm
+
1-arm DB strict press from standing x 6/side, take 4 sets to find tough load each arm, start with weaker side first
70 – didn’t have access to a wide variety of db’s today so had to go from 50 – 70,
Last rep for left hand was a grind but db kept moving so I stayed in the fight. Right arm wasn’t the same grind but was still tough
+
1-arm ring pullups with light assist from other arm on rig/ring, 5 attempts each side with goal of as little assistance as possible
Right arm 3-3-3-1-2
Left arm 3-3-3-2-2
I decided to make my light assist a 2 finger on rig pull
+
3 rounds for time
Row 20 cals @ damper 10
20 empty bar muscle snatch (bring below knee cap)
20 empty bar thrusters
8:52
Damper on 10 sucked!!!!!!
Didn’t have a ton of time to warm up for this, proper warm up would’ve allowed me to push the row a little more but was still fun to do the bar muscle snatch and thruster, no reason to stop or break just get comfortable with the deep burn and grind on
5/18
TTT Throwdown workout (see TTT IG for details on Thursday, also please place your score/results in the comment section)
4+15
Hspu were a limiter for sure, and burpee cycle rate as well
If I had video’d this workout, would definitely love to see that time to complete the 7 bbxjo in the first round and the 3rd round. Definitely could feel the attrition in round 3, round 4 I could feel some tricep fatigue in the burpee portion. The last set of ohs was a fight as I could feel my right trap/shoulder wanting to break. I was really afraid that I was going to fail a rep because the shoulder couldn’t keep the bar locked out. Broke the handstands in rd 2&3, and stayed on the wall for round 4, just used a longer kip. Video review would be nice to see if this was valuable or not. Just knew there is not a lot of time to mess around in 7 minutes.
5/19 – OFF