9/16
Power clean – find a tough set of 4 TNG, rest as needed
205 – So i messed up, and when i read my day i glossed over this and hit this after the throwdown so really limited myself on overall load but was happy hitting this after that fatigue
+
Throwdown:
5 Rounds for Time:
10 DB Power Cleans @ 50lbs
50′ FRWL @ 50lbs
75 Double Unders
*15min Cap
11:31 – this is one of the best times i’ve felt getting back to normal in metcons….a still a ton of room for improvement. Didn’t have the confidence to go for unbroken dubz and keep my heart rate down so had planned breaks but kept them short. Warming up the power cleans felt super heavy so that intimidated me a little but as I got going that was fine.
+
Front squat myo-rep @ 155lbs
(same load, target less sets than last week. lets start with 8-10 and then try to hold 4-5’s for ALAP, going to 3’s when needed
Almost went to 12 on the first set, felt pretty good, and much more comfortable squatting and didn’t feel like pooh after the metcon like last week
+
Glute ham raises – accumulate 35 reps for quality for the day
done
9/17 – OFF
9/18
A1 – Strict HSPU x 8, rest 1 min
A2 – 5 wall walks for time/50ft HSW for time, rest 3 min x 4 alternating sets
*each super set starts with strict HSPU, then alternate the following movement
29-:59-:30-1:02 – definitely was very very rusty on the hs walk, i also reverted back to some old habits and was using way too much over extension from my lumbar curve to be efficient. Afterwards I felt all jacked up which the chiro straightened me out, literally. But on a positive note, I did get all sets of 8 strict hspu
B1 – Strict pullup x 8, rest 1 min
B2 – 4 ring MU/7 bar MU, rest 3 min x 4 alternating sets
*same as above
Rings felt rusty but the straps were being very distracting that almost threw me off but what did feel good was some pretty good hip pop because i had to.
+
3 sets
Row 1k @ 2:00/500m pace, rest to 4:30 mark
35 wallballs for time @ 30lbs to 10ft
new set every 10 min
1:33 —- 1:39 —- 1:36
9/19
8 sets @ high/repeatable effort:
10 Bar Facing Burpees
50 DU’s
10 toes to bar
Bike erg 500m
Rest/Walk 90 sec bt sets
2:12—2:05—2:11—2:09—2:13—2:09—2:11—2:48 (rope broke and didn’t have my spare rope at the immediate ready)
9/20
3 rope climbs for speed
rest walk 2 min bt sets x 3
done – still no regular access to 15′ rope but just trusted some things a little more today and tried to be touch and go and just not care and trust my mechanics
+
EMOM x 6
Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark
Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark
8-6-8-5-7-7
+
EMOM x 6
AMRAP 30 sec 1-arm alternating DB hang clean and jerk @ 70lbs
8-8-8-8-9-9
+
EMOM x 6
Odd min – 8 power snatches @ 95lbs + AMRAP C2B until 30 sec mark
Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark
6-6-6-7-4-7
+
8 min to build to a strong deadlift triple (leave plenty in the tank, just touch something heavy here for the day
325 – someone distracted me and forced me to rest longer than i needed so when i pulled 325 i decided it was a good place to stop
9/21 – OFF