6/27
Parallette shoot throughs for active pressure x 3/direction x 3 sets
done
+
Tucked planche hold with light band assist x 10-12 sec x 4 sets, rest as needed
(hands on parallettes tho, not on ground – https://youtu.be/-ykN-AEsR-E )
12 seconds but the last 2 sec were a good fight
+
Parallette shoot ‘back’ through to tucked planche hold x 3-4 sec then try to drive back through to the supported L-position, rest as needed x 6-8 sets ( https://youtu.be/ESusQIJX7-E )
I actually felt better when starting from an L versus starting in an supported L
+
Tucked ring tick tocks x 3-4/direction through a ROM you can control, rest as needed x 5 sets ( https://youtube.com/shorts/vro_QOzto0w?feature=share )
I used to love doing these and i still do
+
Glute ham raises x 6-8, rest 20 sec
Russian swings x 15 @ 32kg, rest 80-100 sec x 6 sets
done
+
1-arm farmer hold with towel (wrap towel around DB/KB and hold material instead of weight) – 30-35 sec on, 25-30 sec rest bt hands x 6 alternating sets
30sec @ 53 pound bell
6/28
AM
AMRAP 12 min @ sustainable effort
12 cal row
12 cal bike
12 cal ski
rest 6 min x 3 sets, goal will be to get faster for last set
5 even – 5 + 2 – 5 + 14 – I worked so much harder on the last set and only was able to get 12 more calories
+
5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)
I did not fall asleep this time
PM
Power snatch – 1 rep every 30 sec x 4, rest 2 min x 3 (165+)
165-175-185 – man that 185 was a grind but very pleased to hit that
+
Power clean – 1 rep every 20 sec x 5, rest 2 min x 3 (195+)
215-225-235
+
Front squats – 5 reps every 90 sec x 5, rest 3 min x 2 (25 total, start at 185 and build as able)
185×1-205×2-215×2 —— 215×1-225×3-235×1
+
I was really pressed for time going into this part, some was my fault, some was the time of day and had to be somewhere. So the sense of urgency made me not get a warm-up in, so I had to just get into the conditioning cold. So the first 2 rounds of lunging and hsw were quite the shock to the system and i settled down a little after that. But the bigger kicker was i didn’t have time to rest much at all between the two pieces and this made it a gut check when the wall walks were back to back
6 alternating sets
Odd sets – 25ft BB OHWL @ 105lbs + 25ft HSW
Even sets – 25ft HSW + 25ft BB OHWL
9:34
+ (rest as needed)
6 alternating sets
Odd sets – 5 wall walks + 50 DU’s
Even sets – 50 DU’s + 5 wall walks
11:59
6/29
AMRAP 4min
5 Ring Muscle Ups
15 toes to bar
rest 4min
AMRAP 4min
4 Ring Muscle Ups
15 Wall Balls @ 20lbs
rest 4min
AMRAP 4min
3 Ring Muscle Ups
6 Burpee Box Jump Overs @ 24in
2 rounds – I completely underestimated how the 15 ttb were going to make those muscle ups feel. I tried to make a fast transition from the pull up bar to the rings and when i jumped up for the next set of muscle ups, it just didn’t feel good and the wheels came off from that point mentally —— 2+12 rmu felt much better this round but man my shoulders are fried, from yesterday and the work today and the mental adversity from the first amrap ——-3+2 – everything in this amrap felt really good, but after the first 2 rounds i just wasn’t in the mood to suffer as much as i needed to hear.
+
1-arm DB strict press from seated x 6 tough reps/side, start with left arm, rest 30 sec
Weight vest ring pushups x 10-12, rest 90 sec
1-arm DB bent over row x 6 tough reps/side (ensure you control the top and negative), start with left arm, rest 30 sec
Weight vest wide grip strict pullups x 6-8, rest 90 sec x 3 sets
40 for seated press- left arm just couldn’t not move the 45 without feeling like it was going to be painful – i left my weight vest at home so i had to use a big chain for both push up and pull up – row was @ 60 with great control
6/30 – OFF
7/1
A1 – Strict press x 1 strong rep, rest 30 sec
155 – last set was not strong but the rest were pretty good
A2 – 18 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets
Felt solid
B1 – Kipping ring pullups x 10-12, rest 45 sec
12’s
B2 – Ring rows from feet elevated x 12-14, rest 45 sec
14’s and 12’s on the last
B3 – Banded horizontal rows from straight leg seated x 20, rest 2:30 x 3 sets
done
C1 – DB overhead tricep extensions x 10-12, rest 30 sec
done
C2 – Banded tricep pressdowns x 20-24, rest 2 min x 4 sets
Done and 24 and i really didn’t want to go to 24 on each set as it was a deep burn. I did like a thousand,
D – Band pull apart super series
done
+
500 cal bike, conversational effort
Done – i did cheat and watch some youtube videos