7/18/2022
Ring MU – 4.4.3 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (33 total reps for the day)
Rested about 17 seconds instead of 15 on most, also, i missed the very last rep, a little bit fatigue, a little more technique and position and probably a lot mental
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4 sets
3 min working window
24 wallballs
12 bar facing burpees
6 hang power snatches
AMRAP row cals in remaining time
rest 2:00 b/w sets
*consistency on first 2, then ramp up and negative split for the last 2
22-19-23-28 – so, i still hit negative split on the last 2, but the first one i just rolled with the punches on the burpee and a speed that felt right, which was also a speed that made the negative splits a little more work in the end. Slowed that down on set 2 and then tried to pick that up on the last 2.
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1-leg Sliding hamstring curl negatives x 5/side for control, do a 3-4 count on the eccentric for each rep, rest 45 sec
Landmine goblet hold alternating cossack squats x 5/side for control of end range, rest 90 sec x 5 sets
done
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1-arm opposite leg double stop DB RDL x 5/side, rest 45-60 sec bt sides x 5 sets/side ( https://www.instagram.com/p/CAk0vmKFac4/?utm_source=ig_web_copy_link )
done
7/19
AM
Aerobic Prep
5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace
*nose-breathing only
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15 min C2 Bike @ 215-220
rest 8-10 min
x 2 sets
*Note: PUSH the last 2-3 min of the last set to a max effort
221 & 230 with the last 3 minute split @ 293 – so, the set of 230 watts was a bit out of the range that was assigned but the first one felt a bit on the 6 or 7 out of 10 effort, that 230 felt really really solid too, probably closer to a 7 or 8 so i just went for it and rolled with it and could’ve gone that day probably 7-8 minutes at that effort. Not sure what it was today but body just felt really good.
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Active Recovery
5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering
*nose-breathing only
PM
EMOM x 8
Odd min – 2-3 power snatch singles @ 165-175 (finish in sub 25 sec)
Even min – 45 sec row @ 5 min ‘pace’
175 – definitely felt some leg fatigue here but got better as i went technically and felt smooth towards the end – right around 21-22
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EMOM x 8
Odd min – 2-3 power clean/push jerk singles @ 195-205 (finish in sub 30 sec)
Even min – 45 sec bike @ 5 min ‘pace’
206 – into rack position felt strong with aggressive hip extension
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EMOM x 10
Odd min – 3 hand flash clean grip deadlifts @ 285-295
Even min – 3 strict presses @ 125-135, 1 sec pause at shoulders each rep
295 & 135 – both of these felt pretty strong today
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Accumulate 30 wtd strict pullups, +25lbs
35 lbs – @ 9/8/6/4/3
7/20/2022
Push press – 4 TNG reps every 120 sec x 5
195 – I wanted to go 205, but for all the juice i felt like i had yesterday, just had my Wednesday feels on this today.
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4 sets, rest 90 sec bt sets
Odd sets – 15 cal echo bike + 10 box jump overs @ 24in + 6-7 bar MU
Even sets – 15 cal echo + 10 box jump overs @ 24in + 4-5 ring MU
1:48-1:43-1:44-1:46 – 7 on bar both times and 5 on rings both times.
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4 sets, rest 90 sec bt sets
Odd sets – 15 cal ski + 50ft HSW + 20 1-arm alternating DB snatches @ 50lbs
Even sets -15 cal ski + 50ft HSW + 20 1-arm DB hang clean and jerks @ 50lbs (switch hands every 5)
2:52 – 2:26-2:34-2:24 – on the first set, i could feel my low back over arch on the hs walk and that threw me off the rest of the way, more mentally than physically but just that uncomfort of overextension and didn’t push as hard on the erg because feeling a little bit of that kick in each time. Nothing to worry about, just didn’t keep more core engaged in that first set and felt the residual of it the last 3 sets
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A – Bench press @ 30X1 tempo x 5-6 reps, rest 2 min x 4-5 sets
175 x 4 – joints and everything were just really tired at this point
B1 – 1-arm DB bent over row with lat bias @ 3111 tempo x 8/arm, rest 1 min
B2 – 1-arm DB bench press @ 31X1 tempo x 8/side, rest 1 min x 3 sets
Last week did 40 pounds, and since this point in the day was tired just wanted to stay the same weight with more reps
C1 – DB pullovers from bench x 6-8, rest 1 min
C2 – Piked position strict HSPU x 6-8, rest 1 min x 4 sets (feet on box, hips above hands)
Skipped this two, quality was just dipping a lot