10/7
Back squat – build to tough set of 4, leave 15-20lbs in the tank
315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more pounds on the tank but not 20
+
3 sets
Run 800m @ 5k pace, into
7 squat clean singles @ 205lbs
new set every 10 min
6:15-5:55-6:09 – i went back and forth on to adjust the distance on the runner for proper calculation but thought, nope you need to get better at it so went for the full 800 on the assault fitness vulcan runner
+
Strict wall facing HSPU – accumulate 30, not for time
Completed in sets of 10-8-5-7 – rested 2 min bt sets for the first couple and about 2:30 for the last – these felt smooth and not forced today, and even going to amrap -1 they felt good
10/9
6 sets, rest 1 min bt sets
HSW 10ft into wall + 180 pirhouette on wall + HSW 10ft away from wall
Hs walk felt better – piroette wasn’t as smooth as I finished with them last week but i only had to reset one time so that was a win, the shoulder which i mention on wednesdays training session felt really stuck and effected the efficiency of my pivot, i need to find the skills to work through these issues when they arise
+
Wall Facing HSPUs; 12 sets of 3 UB for Time
8:12 – didn’t feel great here today but definitely felt better than last week
+
4 min window
Echo bike 25 cals, into AMRAP in remaining time
12 wallballs
12 1-arm alternating DB snatches @ 50lbs
36 DU’s
2+1 & 2
(rest 2 min)
4 min window
Echo bike 25 cals, into AMRAP in remaining time
12 box jump overs
12 1-arm DB hang clean and jerks @ 50lbs
24 crossover singles (QF counting)
1 +13 – 1+ 11 – i felt super weak and inefficient in the jerk portion with the db – would like a few more tocuhes here from time to time
rest 6 min x 2 times through
10/10
FOTC week 2 redo
7+21 – worse than the first attempt and i am very humbled…..i over paced this, i felt so much more in control and should’ve pushed a bit more, but I felt my lats fatigue way more this time then the previous attempt. Just very very humbled is where i will leave it.
+
easy 10 min bike
+
5 min down regulation breathing
10/11
Power snatch x 1/Hang power snatch x 1, rest 20 sec
Squat snatch x 1/Hang squat snatch x 1, rest 2 min x 6 sets
145-155-165-170-175-180 – i actually surprised myself here with the power snatch, didn’t think i would be able to execute that at that load as efficiently as i did.
+ (rest as needed)
WZA Death by Triplet
Every 2min until failure:
8 BBJOs
8 Hang Power Snatch @ 105lbs
8 Thrusters @ 105lbs
*Cap at 20min
3+17 – the hang power snatch felt like it took more life out of me than the thruster did. Felt controlled on bbxjo – kept a 4sec/rep pace there but the hps got me. Also – i have no pain here first of all, but I feel my right arm external rotation was really really stiff today and made the thruster feel like it was work to be in the rack – so i didn’t feel as strong as I should there. I was also mentally tired and still a little down from yesterday.
10/12 – OFF
10/13
Fittest of the coast week 3 qualifier
12:51 – i think this is a descent score, but I need to get really uncomfortable pushing the shuttle runs on the back end and need to execute wall walks at a level of fatigue. I have not analyzed my video but know i need to make up some time here, even if I don’t make up time in a repeat I need to take a little more risk. So I want to redo on Tuesday – the last set of thrusters was really tough but outside of that, have to pick up the pace on the shuttle….also on tuesday, i will have no time crunch and will write up a warm up to have a little more structure in my prep