1/3/2021
Bike 75 cals, not for time, steady/sweaty warmup
+
4 rounds, not for time
Weight plate ground to overhead x 15
Weight plate zercher squats x 15
Weight plate halos x 10 (switch directions each set)
Weight plate good mornings x 10
Weight plate goblet hold crossunder lunges x 5/direction
Weight plate counterbalanced hold cossack squats x 5/direction (can hold slightly away from body to help find a better position)
+
Bike 75 cals, slightly faster than first set
Done – this wasn’t the day I wanted but it was hands down the day i needed after the week that I had.
1/4
Dynamic running warmup
+
4-5 sets for times as able to stay consistent, new set every 8 min
21-15-9 each
Row cals
Echo cals
5:30 – 5:28 – 5:36 – 6:01 – 6:02 – it was on the 4th set that when i hopped on the bike after the first 21 row cals that I felt that yucky feeling in my stomach when I tried to bike @ the high output. The other big goal I had for most of the day was quickly getting up to working speed and then keep it sustainable.
1/5
Clean grip deadlifts – accumulate 45 reps @ 225lbs in big sets, rest no longer than 60 sec bt sets
20-15-10 – didn’t plan on having multiples of 5. After first set said have to get more than 11 and just kept going on wanted to make sure last set was at least 10.
+
Banded pull throughs from sumo stance x 12 with hard glute squeeze at top, rest 45 sec
Banded psoas march from standing x 16 alternating steps, rest 45 sec x 4 sets
done
+
AMRAP 12 min
5 power cleans @ 185lbs
10 strict HSPU
50 DU’s
(rest 8 min)
AMRAP 12 min
5 power snatches @ 135lbs
10 dbl DB box step overs @ 50/hand
50ft HSW
1st amrap – 5 even – strict hspu slowed me down, I knew it would so when I started breaking it up I tried to make sure I was diligent about a few things each round, for example in one of the rounds my rep breakdown of hspu was 3-3-2-2 and I started doing a couple of the rounds in 4 sets because i wanted to practice doing 3 reps come down one breath and 3 more reps, then a bit longer rest and then 2 short rest 2. This was good practice because I normally suck at this when it comes to inverted open movements.
2nd amrap – just short of 3 but finished the full 50ft just after the bell. I was tempted to drop to 25ft or do something else as this was the first day my hip was feeling better than usual so i even contemplated not doing the hs walk at all and continuing the heeling process but I thought, you gotta go for it and see how it feels. If I tuck my feet completely I do not feel the same strain as I do when they are straight and hollow. Now there was a fair amount of discomfort but it was tolerable. Step overs also didn’t feel great but the step over is easier than a step up would be based on that drive into extension. Power snatch felt funky overhead but was assuming that had something to do with the strict hspu accumulation on the front end.