9/8
Overlap
9/9
Power snatch – find a tough set of 4 TNG, rest as needed
175 ——— 170 was super clean one 175 was a little grindy, couldn’t find a great hip pop to make the turnover more efficient
+
For time
Helena
3 rounds of (400m run, 12 BMU, 21 1-arm alternating DB snatches)
13:19. A couple of minor foot notes here. Did run on a rogue woodway, this thing was super super nice and very very smooth. Wasn’t sure if there were a similar quantifiable distance like the other runner but went to 375 as I had about a 25-30 meter jog back and forth from the rig for bar muscle up and db set up. Pull up bars were the super slick ones so in warm up and first round was very cautious. 2nd round I pushed it a little, bmu in 7 & 5 and kind of wished I had done 3 sets with really short break’s because after the dbs I really felt it was super hard to push the run. Slow run but transitioned as quick as I could and did a set of 5 and was planning on doing 3 sets but did 2 and moved slow on db but wasn’t going to put it down.
+
Front squat myo-rep @ 155lbs
Start with a big unbroken set (picture AMRAP (-2)), rest 20 sec, 3-5 reps for speed and posture, rest 20 sec, 3-5 reps for speed and posture, rest 20 sec…continue in this fashion until you cannot complete at least 3 reps with good speed and mechanics OR you accumulate 50 reps for the day.
I remember how painful this was the last time i did this so my amrap -2 might have been more like minus 3, but I also should have taken some carbs post Helena to allow for a faster recovery at least mentally so it squatting actually felt better the more i got into it, so I did 7 out of the gate and then held 4’s for the most part, i few 3’s but tried to stay around 4
+
Glute ham raises – accumulate 30 reps for quality for the day
done
9/10 – OFF
9/11
3 sets of 25 HSPU, rest 2 min bt sets
Start each set with an AMRAP set of strict HSPU, then go into kipping reps to finish the 20
8-7-5 on the last set I had to come off the wall
+
3 sets of 35 pullups, rest 3 min bt sets
Start each set with an AMRAP set of strict chin over bar pullups, then go into kipping C2B to finish the 30
12–7-8
+
3 sets of 50 wallballs @ 30lbs, start each set with as big of an unbroken effort as possible, rest 3 min bt sets actively on bike erg
20-20-15 – i thought with the stuggles of the other two was going to be able to redeem myself here, but it was just not my day today
+
5 rounds not for time
30 sec face up plank hold on GHD
30 sec bear hug hold with 200lb sandbag
10/side banded pallof hold split squats
10/direction landmine rotations from tall kneeling
Called it after 3 – today was not a good day, after getting 8 hspu, down from last week i was really close to quitting for the day. Then when on my first set of pull ups i got even closer to quitting but just said lets get the volume and reframe the goal for the day. I slept decent last night, ate well yesterday and this morning but just felt really off. My right shoulder felt sticky, not painful but was hard to generate power from a good position in the handstand push up, like it needed to pop but just couldn’t