12/27
Power snatch – 1 rep every 30 sec x 12
135 – a bit light, felt good and powerful
+
Hang squat snatch – 1 rep every 45 sec x 9
155 – was just right
+
Squat snatch – 1 rep every 60 sec x 6
175 – felt fast and snappy
+
Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min
225-245-275-295-315 – there may have been one more rep in the tank at 315 but it felt way heavier than it should’ve
+
CrossFit:
Every minute on the min until failure or 15 total minutes:
7 Pull-ups
7 OHS @ 75lbs
7 bar facing burpees
7 full rounds and that was completed with 2-3 seconds left and into the next round 2 burpee. There were 2 things going on here that were some difficulties or limitations. One the desire to dig in deep really suffered into that 8th round. The other big thing was I hard a hard time shifting gears from the high tension lifting to the lower tension movements of the CrossFit piece. I warmed up pretty extensively the movements and even when i started the clock I had a hard time down shifting as I was over kipping a little on the pull up and oversnatching the OHS. I even muscle snatched a few just to not expend too much energy.
(if you fail before 15, hop on a bike and ride at a 30 min pace for rest of the window)
12/28/2021
Dynamic running warmup
+
Every 7 min x 4-5 sets
500m row
400m run
3:45 – 3:37 – 3:35 – 3:35 – 3:40
During warm ups groin didn’t like sprinting but was fine at sustainable bouts. Was not happy the day after or even a few days after.
1/1
#tttTD125 New Year Throwdown:
Buy in:
2022m Row
into:
22 Hang Power Snatch @ 95lbs
22 CTB Pull-ups
22 Thrusters @ 95lbs
22 K HSPUs
22 Power Clean and Jerk @ 95lbs
22 TTB
22 OHS @ 95lbs
22 BFB
22:38 – had a good warm up but should’ve elevated heart rate a lot more. Was a good warm up and should’ve felt some of the movements in a few more chunks of reps. rowed 7:3?????? – wanted to try and stay super steady and sustainable but thats the beauty in this workout and loading is that all the movements a fast and quick contractions. Transitions were good but my heart rate was at such the rate I wasn’t comfortable at all in the middle. Rested too long and each time I rested there were moments that I was curious if I had covid again, lol. All kidding aside. After the week i had, i was super happy to train and move and feel some level of discomfort