10/28
2 min clock
Row 25 cals
AMRAP RMU in remaining time
rest 2 min bt sets x 3
8-6-4
+
2 min clock
10 shuttle runs
AMRAP rope climbs in remaining time
rest 2 min bt sets x 3 sets
To 12’ height – 5-6-5
+
6-8 sets, new set every 75 sec
10 GHD situps
25ft HSW for speed
*adjust volume of GHD as needed
8 sets, but i took a full interval off after the 6th set – hs walk felt good today, it was the ghd sit that i should’ve adjusted volume and not take that one interval off but it felt good to hit that number of reps
+
Bike erg 10 min @ damper 0, RPM>90
Not a good day today, was super tired, didn’t mentally feel great so today just dug in and wanted to give all i had and survive
10/29
tttTD
30 power snatches @ 135lbs
20 wall walks
30 power cleans @ 135lbs
11:42 – i know on paper this is not a good score, but there were some good victories in this for me. First off, i looked at this workout and i thought, every one is a weakness for me so it is an opportunity to get better. The Isabel portion, i knew this would have some carryover into the wall walks so i didn’t want to be too aggressive but I did move with a sense of urgency. My plan was to do a 5-5-4-4-3-3-2-2-1-1 type of strategy, 5 quick reps and then a rest, in these cluster sets i didn’t try to lift every xx seconds, i just picked up the bar and went. I do not recall having a Isabel time on record in an extended period of time but i finished it around 3:12 and i’m fairly happy with that in this context. The 20 wall walks, well, i knew i would rest bt reps so my goal here was to do the workout in 3’s and one last 2, and each mini set of 3 i would go down and back up, i knew i would rest longer than i wanted or needed in between those 3’s but hitting all of those 3’s more aggressively was a mini victory. Power clean i did a similar 5-4-3-2-1 but with a lot more sense of urgency, the only long break was after the first 5 as my transition was solid.
+ (rest as needed)
TTT gait prep
+
2 min jog @ 180 strides/min
1 min walk x 2
+
Run 300m @ 2 mile TT effort
Walk rest 100m x 3
rest 5-6 min x 2 sets
Air runner battery or plug in was not present so i had to rely on watch for effort. And i know doing on runner isn’t always 100% accurate and 300m = 300m, so goal was to be finished with the 300m around 1:20ish. This was probably (on the runner) a more aggressive pace than i would hit a 2 mile, but it was sustainable over the course of the intervals.
10/30 – OFF
10/31
Snatch balance x 1/OHS x 2, rest 15 sec (can take this from rack, but then drop to floor)
Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5
165-175×2-180-185 – my footwork was way off today and my dip and drive was not as quick on the snatch balance. I wanted to be more aggressive but those two things weren’t dialed in so didn’t push the weights as much as I originally wanted. The 2nd rep caused me problems today as well.
+
For time
60 1-arm alternating DB snatches @ 50lbs
50 row cals
40 1-arm alternating DB snatches @ 60lbs
30 ski cals
20 1-arm alternating DB snatches @ 70lbs
10 BBJO @ 30in
12:45 – i complexity underestimated the 60lb dumbbell feeling as tough as it did coming off the row. I tried to push the majority of the row until the last 8-10 cals. I also came close to going unbroken on the first 50 but noticed my speed per rep was slowing down so I stopped at 48 to turn on the rower. And used that for a quick transition on and getting to work. After the 60 I was ready for the 70 to be work and not fast. Did 12 reps. With changing on the ground. My break after that was too long but found my rhythm on the last 8. I wanted to get the last 10 reps in under 30 seconds, based on when I glanced at the clock I think it took about 32-33ish.
11/1
Every 3:30 x 8 sets
Row 15 cals
Echo 12 cals
Ski 9 cals
*target finishes around 2:15-2:20 to start, then try to bring it down from there as you go
2:19-2:14-2:12-2:09-1:58*-1:57-1:55-1:52
+
4 sets core support
1-arm KB drag throughs from front plank x 4/direction
1-arm BB heavy farmer carry x 50ft/side
Face up GHD plank hold x 20-30 sec
Face down GHD sorenson hold x 30-40 sec
11/2 (compete overlap)
Squat clean x 1/Hang squat clean x 2/Front squat x 3 – rest as needed x 4 strong sets
205-220-230-245 – i am super pleased with this effort, going into today i would’ve been happy hitting 225, but after 205 and then 220 i thought, F it, go for it and see what could happen. The 2nd rep pulled me forward a little but this is a good confidence booster for some of the lifts i haven’t felt great about in a month or so
+
3-4 Rounds for Quality:
4 Strict Pull-ups
6 Wall Facing HSPU’s
10 Pistols/side – Not Alternating (use pole/band for assistance as needed)
Strict pull ups – easy, wall facing hspu felt good, 6 was a perfect number, and pistols were good, i couldn’t do them unbroken, right leg is weaker but i felt so much better on that leg, left leg, almost too much external rotation from the femur which made me foot imbalance a little
+
For Time
50-40-30-20-10 Row Cals
15 BBJO after each round, 24in
14:47 – it was the round of 30 and 20 that got me. My goal when I got on those and felt the lack of power and the deep amount of suffering was to try and keep my stroke rate high. I knew if I kept my stroke rate high I was going to keep a more consistent cal/hr, at times I dipped lower than I wanted but with that rate I could get it back up. Burpee – stayed around sub 55 seconds but transitions got a little slower, last round I tried to push by doing a jump the feet up instead of a step but o couldn’t find the consistent footwork rhythm to make that work.
+
50 banded strict presses for time (high band tension, should get 12-15 on first set then have to start breaking)
5:41