Day 1
A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
165-185-195-2015-215 (did an extra set as didn’t think the first one was the stimulus we were looking for)
B – Elevator strict press x 3 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)
95-105-115-120 – wasn’t bad at the low end of loading here, but the last 2 sets and last full range press were a grind
C1 – BB inverted rows with feet elevated x 6-8, rest 1 min
8 on all and this was fun, felt strong in the position with a ton of control
C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 3 sets (build comfort in this setup this week before going too heavy)
165 – with no access to high blocks and i do not trust my current set up for this or to go heavier here. Almost had a disaster fail
D1 – 1-arm DB side bends x 10/side, rest 15 sec bt arms and 1 min after both
50-55-60
D2 – Strict pullups x 5-6 with 2 sec hang at extension each rep (use added load to challenge this rep range as needed), rest 1 min x 3 sets
6 reps across – loading was BW-14-20
Day 2
5 minute echo bike nasal breathing only
5 minute row nasal breathing only
3 minute echo bike nasal inhale, mouth exhale
3 minute row nasal inhale, mouth exhale
1 minute echo mouth breathing
1 minute row mouth breathing
done
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5x through Pick drill @ 8 strokes per position
Done – every time I hit this drill i feel like my row session is always that much better.
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15 minutes
:30 row @ 5s/500m faster than 30 min pace
:30 row @ 10-15s/500m slower than 30 min pace
into
5 minute echo bike @ very easy effort
into
15 minutes
:30 row @ 5s/500m faster than 30 min pace
:30 row @ 10-15s/500m slower than 30 min pace
into
5 minute echo bike @ very easy effort
into
6 x 20s row @ 1k effort, 40s easy row recovery
This session felt much easier than the 12/8 from last week, the lower effort felt a little more conservative and that was the biggest difference, but the 5 min on the echo went by way too fast.
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10 minute echo bike cooldown
Day 3
Ring MU skill work if able to get into that gym here
4 sets of 5 reps – got a little sloppy on my last set from feet to
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TTT compete overlap
A. Power Clean – Blocks (mid thigh): 6-10 reps – rest as needed for speed/power/tech focus – 80-85% 1RM PC or Estimated PC
No blocks – had to stack up plates and was more 2 inches above knee than mid thigh – 185×1, 195×2, 200×4, 205×3 – should’ve stayed at 200 – as those loads felt more hip driven and 205 felt like I was initiating pull from upper body more than hip drive. I’m sure at that point a little would help to have actual blocks to pull from
B. EMOM – BB Cycling:
Min 1: 20 sec AMRAP TnG PC/J – 135lbs
Min 2: 15 sec AMRAP TnG PS – 135lbs
*Continue until you complete 15 reps of each
PC/J numbers were – 6-6-3 – power snatch were 4-5-6 – ps did not feel good at all, and then after the last pc/j set had time to hit a quick wall angle hold for about 12-15 sec and then all of the sudden the snatch overhead position felt much less restricted making it much easier to hit those 6 reps….well to be honest I was probably about 2 inches from lockout when the 15sec buzzer hit but i was counting it, didn’t think there would be much value in doing a set of 1
C. Deadlifts: AMRAP @ 75% (-2); rest 3 min; AMRAP (-2) @ 67%
5 – 10 – felt super slow @ 335, and at 305 felt decent just no mental grind ability here today.
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3 Rounds:
20 Cal C2 Bike
15 Strict HSPUs * 1 min cap for each HSPU set
6:27 – hspu numbers with hitting cap were 12 – 8 – 7 – did not feel strong here at all……all c2 bikes were being used so had to jump on echo and did 16 cals – this might have had a small influence as well
rest 6min, into:
100′ FRWL @ 95lbs
50 Wall Balls
100′ OHWL @ 95lbs
20 Burpee Box Jumps in remaining time (24in)
9:04 – wall ball set up was a little further away then I would’ve like from where i was lunging and bbxjo, pace through frwl and wall ball was good, but it was the overhead lunge that slowed me down, dropping and turning around each 25ft and not picking up bar fast enough. Really pushed the pace of the first 10 on bbxjo, and should’ve kept my foot on the gas, but took a short breath on the ground and then sprinted the last 10, the only highlight to celebrate was did the last 10 burpee in around 33 seconds or so.