10/21
A1 – Isometric front squat pin press x 8-10 sec hard contraction at or just above parallel, rest 20-30 sec
A2 – Clean pull x 1.1.1 @ 255lbs, rest 5-6 sec bt reps, rest 20-30 sec after third (drop each from the top, and reset stance/brace to get good power)
A3 – Row 6 strokes for max watts, rest 3-4 min x 2 sets for CNS prep
I did like this warm up
+
Squat clean – 8 reps for time @ 225lbs, rest 3 min x 4 working sets
1:19 – 1:44 – 1:46 – 1:57 – the limiter came when my legs got tried and i didn’t receive the barbell in the perfect position, if the bar was 1cm forward in the hole grinding out of the squat was not easy, this never happened in the first 4-5 reps, but if it happened in the last 3 it was a grind. Tried various plans of going off of feel, every 12-15sec etc but the first 4 reps felt smooth and steady
+
6 alternating sets, start a new set every 4 min
Odd sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 10 front squats for speed @ 135lbs
Even sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 20 walking lunge steps @ 50/hand
Due to time constraints i only had time to get in 4 sets of each.was also still recovering from the loss of sleep and not feeling great off the tooth situation.
10/22/2022
3 sets
A1. 6 DB Push Press + 6 DB Push Jerks – moderate load/cycling focus
A2. 10-12 Supinated Ring Rows
Rest 60 sec b/t each
50’s were good, did 2 sets at 60 and was a bit aggressive.
+
3 Rounds for Time:
14 Thrusters @ 115lbs
7 Ring Muscle Ups
rest 1min
3 Rounds for Time:
14 Bar Facing Burpee
7 Bar Muscle Ups
*Score is total time
14:55 – i knew i needed to break the thrusters up from the jump and they felt so easy i almost went UB (whatever happened this week with my teeth had some carryover and didn’t feel 100% for the rest of the week), so i was just mindful of that, i tried to have short/quick transitions and executed that well but it meant i needed to break up the movements and not feeling 100 i wasn’t able to keep the pedal on the medal. The first couplet felt really good but the burpee couplet got to me, just couldn’t keep the pace on burpee that i wanted.
10/23 – OFF
10/24
Dip snatch x 2 reps, drop and rest 15 sec
Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5 sets
155-160-165-170×2
+
OHS ladder for time (take bar from floor, change your own weights)
15 reps @ 115lbs
10 reps @ 135lbs
5 reps @ 155lbs
2:07 – about rep 6/7 of the 135 is when i felt speed/rep slow down a little
+
For time
15-12-9-6-3 power cleans @ 115lbs
4 shuttle runs after each round (1 shuttle = 25ft out + 25ft back)
5:13 – wrist was in a ton of pain today (what looked like the cyst I had was suddenly no longer present on my wrist so I’m assuming it burst at some point and was also thinking that is where the discomfort was coming from) so it made the front rack on the power clean a little uncomfortable, did the first set UB, broke the 12 and 9. Tried to stay consistent on shuttles but those started feeling like i was running in quicksand.
10/25
Bike 3-2-1 breathing progression
+
Row 15 cals @ 1600+ cal/hr
Row 15 cals @ 1200-1300 cal/hr
rest 2 min
Bike (echo or ass) 15 cals @ 450+ watts
Bike 15 cals @ 350-375 watts
rest 2 min x 5 sets for consistent intensity
Row – 1:17-1:16-1:13-1:15-1:14
bike 1:17-1:17-1:16-1:17-1:20 –
had my yearly physical and they drew blood so not sure if that’s what hit me so hard in the 4th set, even though the numbers didn’t really dip but the effort I felt to stay consistent did. I knew I could make it on all but it was all about pushing mentally. was also really trying to hammer the first 15 and buy some rollover cals but also express that high output – row was about 1700’s and bike was about low 600’s high 500’s.
10/26
A – Pause front squat; build to a 5rm, then drop to 90% and perform 5 sets of 3 reps for speed; rest 2 min bw sets
255 – might have been about 5 more in there but this was a strong effort – drops at 230 – kept the pause in the bottom and speed was very relative here.
B – Rear foot elevated split squats x 8-10, rest 2 min x 3 sets
Went with db’s and loading was 35-40-45 – right foot forward felt great – left foot forward was still apprehensive about the adductor/groin – it was there but didn’t create any issues, but was just being a bit conservative with that
+
6 Rounds for time
12 kHSPU
60 DU’s
12 toes to bar
12 1-arm alternating DB hang clean and jerks @ 50lbs
Rest 1 min b/t rounds
16:47 – 1:54 on first round and every round after that was about 1:58 except for the last round were I had a grip(s) issue on the db work. speed/rep on hspu and ttb felt like it slowed down in the 5th round
10/27 – OFF