7/22
Clean complex for pulling positions
Halting clean grip deadlift to mid shin x 1
Halting clean grip deadlift to below knee x 1
Halting clean grip deadlift to mid thigh x 1
Paused clean from mid thigh x 1
Slow pull clean x 1
rest 3 min x 6 sets, building every 2
*drop bar between full cleans. 2 sec dead stop on each of the pauses, and then a 4 count from ground to launch position on slow pull
185-205-225 – man 225 felt strong, but i will be honest and say the 2 sec holds were probably more like 1.79483 sec and the 4 sec slow pull was over 3 but probably closer to 3 than 4
+
3 Rounds for time:
10 Kip Parallette HSPU’s – 4″ Depth
10 1-arm alternating DB Squat Snatch @ 70lbs
9:49 – went UB on first set of hspu, which was a big mistake
+
Back squat x 5, rest 90 sec
Front squat x 5, rest 90 sec x 4 sets
(drop loading a bit from back to front, keep speed throughout)
215 and 165 – knees were very achy after all the squatting so re-lubing them back up for this was what the first few sets were for.
+
Glute ham raises – accumulate 35-40 for quality control of negative
done
7/23
For time (12 min cap)
40 thrusters 115lbs
30 power clean and jerk 115lbs
20 overhead squat 115lbs
30 power snatch 115lbs
40 thrusters 115lbs
120 and that was freaking painful, painfully hard, it was the humidity and heat that got me, breathing was so so, but want to was really low
+
Bike erg 10k easy effort
7/24 -OFF
7/25
A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs
135
B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (first set empty bar, add light load from there if moving well)
Empty bar and 75×2
C – Russian KB swings – 12 reps EMOM x 8 sets @ 32kg
done
+
Face up plank hold on GHD x 20-25 sec, rest 1 min
Pull throughs with loaded sled x 50ft (walk forward to get tension on straps, perform a pull through from a semi-sumo stance with a focus on hammies and glutes driving hip extension, then walk forward again to get tension for next rep. light to moderate load, just enough to get some good resistance), rest 1 min x 4 sets
done
+
Lateral sled drag x 50ft/direction, keep hips square to the side and crossover step in front, rest 1 min
Bear crawl sled drag x 50ft steady movement, rest 1-2 min x 4 sets
Done – i was actually dreading this, but i thoroughly enjoyed the bear crawl sled drag
7/26 (single only)
Aerobic Prep
5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace
*nose-breathing only
+
20 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
222 @ 71rpm —- 226 and 320 last 2:30
+
Active Recovery
5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering
*nose-breathing only
done
7/27
EMOM x 20
Min 1 – 15 cal row
Min 2 – 15 burpees to jump on skinny plate
Min 3 – 15 cal bike
Min 4 – 15 wallballs @ 30lbs
Min 5 – Rest
Might be one of the hardest emoms I have ever done – but a super fun challenge in hindsight. I remember in the past doing the burpee/row amrap for as long as possible so knew the adding in of bike and WB would create an even nastier challenge.
+ (rest 10 min)
EMOM x 20
Min 1 – 5 deadlifts @ 225lbs + 10 bar facing burpees
Min 2 – 50 DU’s
Min 3 – 5 dbl DB ground to overhead @ 50/hand + 10 chest to bar pullups
Min 4 – 50 DU’s
Min 5 – Rest
I was a little intimidated by this one just by looking on paper but this one was much easier after that first one. Bar facing burpee were smooth. And the dbl db snatch felt much easier than it has in the past and tried to make a quick transition to c2b and those felt really good. Good but really freaking hard hard day
+
EMOM x 8
8 cal ski erg at strong effort
Averaged about 24-26 sec each set
7/28 – OFF
7/29
Summer sizzler Day 1
7/30
Summer Sizzler Day 2
7/31 – OFF
8/1
Power clean/push jerk – 1 rep every 30 sec x 5, rest 3 min x 3 sets
185-205-225 – probably should not have gone 225, but i hit them, clean felt good, jerk wasn’t as smooth and took about 3 reps to get a good smooth tng at the shoulder. I say i shouldn’t have because my spinal erectors felt like they were smoked.
+
Bottoms up front squats – 1 rep every 30 sec x 5, rest 3 min x 3 sets
No blocks for this so it was some shaky jump boxes, – 185-215-245
+
A1 – Single leg GHD hip extensions x 5/side with a pause for control at the top of each, rest 0 sec
A2 – Double leg GHD hip extensions x 10 with pause for control at top of each, rest 2 min x 4 working sets
done
B – 1-1/4 BB hip thrusts x 6 reps, rest 3 min x 4 working sets
205 across
8/2
Aerobic Prep
10min C2 Bike – start @ damper-0, increase damper every 2 min, maintain a constant 1000m pace
*nose-breathing only
+
40min C2 Bike @ 85% of 20min Avg from week 1
Yuck – everything went numb below the belt – 206 – didn’t do any math to figure out where my effort should be, just tried to find a pace that felt like i could hold for 40 minutes, that felt like work, but not overreaching
+
Active Recovery
5-10min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering
*nose-breathing only
Did you really want me to get back on the bike after 10 minute warm up and 40 minutes – you are a little crazy. There is a market for a better seat cushion or attacment for concept 2