9/24
For Time (15 min cap)
60 Cal Row
50 GHDSUs
40 Power Cleans @ 135lbs
30 HSPUs
20 Power Snatch @ 135lbs
I had no killer instinct to finish the workout this morning. The ghdsus took longer than they needed to. (need to get more volume here, even if i just implement on my own in my warm up just need to get this up so it isn’t so hard). So the ghdsu got me a little behind the clock, so i wanted to attack the power cleans hard, I did chunks every 6sec at 15 reps, a bit longer rest, 15 reps every 6-7 sec, a bit longer rest and finish with 10 every 5-6 sec. This got me a little caught up but took a lot out of me physically and mentally. Hspu was aggressive with short breaks on the first 20 but was tired with 10 left and this is where the killer instinct should’ve come in, then the first 4-5 snatches were so grindy hard from the fatigue in my upper back. At the time cap had 5 snatches to go.
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EMOM x 6:
Min 1: 50ft 1-arm Farmer Carry/side – Heavy as possible
Min 2: 30 Sec Hollow Tuck Hold w/ Elbows on Knees
Done and at 100
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Bottoms up pistols x 14 alternating reps, rest 2 min x 4 sets
(narrow stance squat, shift to pistol position, stand up with 1 leg)
Ankles super stiff this morning so was a little harder than it normally is.
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Single leg hamstring curl negatives with foot on slider x 5/side x 3 sets, rest as needed
done
9/25 – OFF
9/26
Burgener snatch warmup with empty BB (3 reps/movement)
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Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets
75-95-115 – i almost didn’t think i was going to press under all 3 of the PSB @ 115, first one was fine but the last 2 were grindy
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Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets
155-165-175
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Snatch pull with pause x 1/Dip snatch x 2, drop and rest 10 sec
Squat snatch from floor x 1 – rest 2 min x 6 sets
155×2-160×2-165×2 – did not feel as crisp here towards the end but got a better groove of the lift from the ground as i went
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For time
21-15-9 toes to bar
15 echo bike cals
10-8-6 bar MU
15 ski cals
10:36 – I wanted to practice taking smaller sets with intentional short breaks on the front end especially on TTB. I felt this would allow me to push bike and ski a little more and play the bmu by feel if I needed short breaks or bigger sets. So i feel I executed really well on the front end strategy. When i got to the last 6 bmu, my plan was to either do 3/3 or 4/2 but i felt good but at rep 5 i was feeling it, but i thought what the hell go for it, but in hindsight I was afraid i was going to miss it and i feel i pulled too early with the arms causing me to miss it. So i don’t think that miss was a fatigue miss it was a poor execution when tired miss.
9/27
Ring MU – Accumulate 5 sets of 4-5 reps for quality, rest as needed
5 x 5
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A – BB push press 5 sets of 5 with 2 sec hold overhead each rep, rest 2-3 min
145-165-175-185-195
B1 – DBl DB push press 5 sets of 8, 1 sec hold at lockout each rep, rest 60-90 sec
50×2, 70×3 – i went for the 70’s too early, made it but it was hella hard
B2 – Feet elevated ring rows 5 sets of 8, pause at top, rest 60-90 sec
done for 8’s
C1 – Paused BB bench press x 4 reps, rest 60-90 sec (deadstop pause at sternum)
145 across
C2 – BB pendlay rows x 8 reps, rest 60-90 sec x 4 sets
135 across
D – Dbl DB reverse flys from incline bench x 8-10, rest 90 sec x 3
10’s across
E – External rotation to prone press from flat bench x 5-6, rest 90 sec x 3
2.5’s across
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