2/1/2023
Split jerk – 1 rep every 45 sec x 12 (65-70%)
185
+
4 sets, on a 4 min clock
1k bike erg
25 wallballs (30lbs to 10ft)
AMRAP bar/Ring MU in remaining time (alternate between bar and ring each set)
rest 2 min bt sets
BMU – 10-7 ——— RMU – 8-5 – also no bike erg at this location so did Echo and 1200m
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4 sets, on a 4 min clock
500m row
16 bar facing burpees
AMRAP thrusters/PCJ @ 115lbs in remaining time (alternate between thrusters and PC/J each set)
rest 2 min bt sets
Thruster – 12 & 10 PC/J – 8-7 – I made a choice here and I sacrificed overall reps on the barbell work but my challenge to myself was never be more than 40 seconds on the burpee – and I was never close. I know this pace was a bit high if I needed to get more reps, the bb was just survival and Wilkes myself to do work on the last 20-30 seconds. I’m sure this is not what you wanted but I wanted to say screw you burpee I will not slow down. I still wasn’t completely recovered from the first piece but I’m very happy with the burpee speed. I did get my first reps on the barbell in quickly but definitely a struggle in between that.
+
Easy 2k ski cooldown
Took too long getting ready so did 1K
2/2 – OFF
2/3/2023
Every 90 sec x 6 alternating sets (3 each)
Odd sets – 5 rope climbs
Even sets – 75ft HSW
Hs walk got a little shaky in the 3rd set – in the 3rdd set on the first 25ft my hand caught a cone and rolled my finger under, didn’t feel great but this is where i was starting to get a little shaky. Rope climbs were ok, but it’s always hard to tell when i can only climb to 13ish feet.
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Chipper (compete overlap)
For Time:
80 Wall Balls
60 GHDSU
40 Pistols
20 DB Box Step Over @ 50lbs/hand
10:44 – i’m a little bummed at this time, first off i paced the wall ball way too much, i wouldn’t have done much bigger sets than i did (8’s with a drop and catch for 4 sets, little longer break – but when i saw where the time was at 32 i didn’t like what i saw and got a bit more aggressive but not much). GHDSU actually went ok, i did 20, rest 10 rest, 10 rest, 5-5-10 – the last 20 i stayed in the machine for my rest. But the other thing that really bummed me out was the pistols, normally i can hit the pistols pretty good. Side note, i have had this little funky irritation in my quad, it’s either in my intermedius or rectus femoris and it’s more distal, closer to the knee, and it just feels like a huge knot, or the quad isn’t firing completely. It usually goes away after a good warm up but today it didn’t) so when i got to the pistols i was hoping to make up some time for what i lost on wall ball and ghdsu, but i just couldn’t get in a groove. The step overs i did 12/8 – i wanted to push for UB but that quad was in my mind. I guess overall not bad but i know i could’ve been better with a few execution changes here and there.