4/8
EMOM x 16
Min 1 – Back squat x 3 tough reps
Min 2 – 50 DU’s
Min 3 – 12 1-arm DB thrusters @ 70lbs (switch arms after 6)
Min 4 – 3 rope climbs (cap at 45 sec)
275×2 and 295×2 – rope climbs went 3-2-2-3 – i had plenty of time for the other rounds I was just trying to be smart and cautious since it has been ages since i actually did a 15ft rope climb. I will say, that even at 12ft for the legless i have been doing, it made me feel much more confident as I went on today. I didn’t have a ton of confidence in it starting the out the day and I left with a ton of optimism. And back squat as well. Of course I would always like to be more, and even though it felt heavy I felt i moved it with some good speed which was confidence inspiring as well.
+
EMOM x 16
Min 1 – Strict press x 3 (TNG at shoulders, tough but no real grind to lockout)
Min 2 – Band resisted hip thrusts x 20 with pause at top of each
Min 3 – 10 strict HSPU
Min 4 – Deficit calf raises x 10 with straight legs and 10 with bent knees
125 on press and strict hspu were a struggle. I only got 10 on the first set and 7 and 8 on the following 3. Not sure if it was a new set up that I was not comfortable with, i will say that the strict hspu intimidates me a little anyway.
+
AMRAP 5 min
5ft unbroken HSW
10ft unbroken HSW
15ft unbroken HSW
….
continue until time cap. walk back to start each time.
Didn’t know if the …. Meant to go to 20ft next or start back at 5 and keep going through that structure so i went up to 25ft and the back through. 2 full times through plus up to the 15ft. Where i went for the rope climbs today didn’t have usable rubber matting for hs walks so had to perform this on the cement and that got to be a little uncomfortable and less forgiving on my hands and wrist.
4/9
3 sets of 6-8 unbroken ring MU
rest to recovery between
8-6-7 – i tried to force the reps in the second set and instead of just relaxing and relying on mechanics but overall pretty pleased with how ring muscle ups are right now
+
AMRAP 10 min
15 snatches @ 95lbs
(rest 1 min, change your own weight)
15 snatches @ 135lbs
(rest 1 min, change your own weight)
15 snatches @ 165lbs
(rest 1 min, change your own weight)
AMRAP snatches @ 185lbs in remaining time
Was a little afraid that i pushed the set of 135 a bit too hard as the 165 was stiff and not crisp and had to press ot a few. Also was pretty sure was going to have to squat 185 so I decided to squat my last rep @ 165 just to feel the movement pattern and i missed it. Just try to pull under too quick without finishing my hips. 4 makes at 185 and 1 miss. The miss was due to forcing the pace in the last minute but got back on it quickly and hit another one right before the buzzer
+ (rest 60-90 min)
For time
21-15-9 row cals
14-10-6 1-arm alternating DB devil press @ 70lbs
5:38 – rowed in the 1500s the first set, was in the 1400s for most of the middle and told myself you have to push that pace hard because that is the make your money round and felt like i even sped up a little on the devils press that round.