Day 1
A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)
210 – i was still feeling pretty smoked from the qualifier over the weekend so was concservative on loading, and wanted to make sure i was within that 20lb window so went 15 out and man this was a grind to a capital G
B – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)
Went at 95 here, and this was much easier to watch tempo as basically each rep was about 10seconds under tension so watching the clock with this and was easy to be honest and on the last 2 sets i really felt i was going to fail a negative on the last rep of each
C1 – BB Bent over rows with pronated grip x 10-12, rest 1 min (similar loading from last week)
135 x 10, 125 x 12 x 2
C2 – Top to top DB alternating Z-press from straight leg seated x 20 reps (10/side), rest 1 min x 3 sets
40’s and rep 19 & 20 were almost failure. Was good to grind and feel strong and enduring here
D1 – Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min
30sec was almost the max – started slipping out of my hand at 27-28sec mark so i had to squeeze and fight for the last 2 sec – time of hold was 28-25-23
D2 – Dbl KB front rack carry 30 sec into Dbl KB front rack reverse alternating lunges x 14 (7/side), rest 1 min x 3 sets
Felt slow on my first set of lunge but 14 was tolerable
Day 2
5 Rounds, nose-breathing only
1min Row
1min Bike (choice bike)
done
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2 x 250m; rest as needed @ goal 30min TT pace
Warmed up @ 1:50
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Row – 30min Time Trial
7751 – what a test – i had no idea where to pace, i made the mistake at looking at an old leaderboard for a 30 min time trial and after doing it i am rather impressed with some of these gentlemens efforts. I wanted to hold a 1:52 but I realized quickly that was going to be really hard. Mentally I was pretty dialed in, espeically when my headphones cut out with 13 minutes left, and i almost got a little more focused as my splits somewhat attest to that, but also knowing that I needed to kick it in gear for the back third. I also was trying to play mental games with stroke counts and speed to get me dialed in and focused on the task.
Split paces for 3 minute intervals
1:54-1:59-2:00-1:58-1:57-1:58-1:54-1:55-1:54-1:50
Day 3
Power snatch – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets
So i actually did 6 sets here, after the first one i was feeling a little bummed because it felt so heavy, much heavier than 165 should feel. Then the loads felt much better as I went along. When i got to 180 and the 3rd rep I had so much negative talk in my head that I missed it. That was set 4, but I was determined to hit it. Then I really wanted to see if I could hit 185, I probably rested closer to 12-15 bt singles here but this was a good personal confidence boost to hit this as my strength feels a little untapped at the moment. 165-170-175-180x-180-185
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For time, 20 min cap
60 CTB Pull-ups
50 Cal Row
40 TTB
30 Power Clean @ 135lbs
20 Ring Muscle Ups
14:40 to finish power clean, had i done muscle up would have slowed down power cleans just a little i’m sure, but feel pretty confident even without a ton of exposure that I could’ve hit 2 a hit minute even at such a high breathing rate to beat the cap. I lost time in a few places, for one, c2b felt really good but I need to do a better job or come up with a better plan for myself in a situation like this. I did 15-10-10 and then chipped away. I need to do more like sets of 7 or 8 with shorter rest but I struggle more mentally with this. TTB i miscounted and did 1 power clean until i realized I hadn’t done enough TTB. After the clock hit 14:40 I did hit 20 strict pull ups trying to make most of them chest to bar but my hands were quite sensative and irritated from sitting on the rower yesterday for what felt like forever.