11/29
A. Split Jerk Stance Strict Press: 5 reps x 4 sets; rest 2 min – 40% 1RM SJ – alternate front foot each set, keep this light/technical focused
115×2 – was a bit too grindy to be tech focused – so dropped to 95 and that was much better
B. Deadlift: Build to 90% Current 1RM
405
C. For time:
20 Hand Release DL @ 75-80% 1RM
I don’t remember exactly at this moment but i know it was just over 2 minutes and i did it at 295
+
20min AMRAP:
50 CTB Pull-ups
50 DB Thrusters @ 50lbs
50 TTB
50 DB Box Step Ups (one DB) @ 50lbs
50 HSPUs (open standard)
50 DB Ground to OH @ 50lb per hand
This did not go well, i was distracted before i got started so it pout me in a pissy mood, and then my hands started hurting on the c2b and it just put me in a bad place, the thrusters did not go well, my lats felt so tight from the c2b that locking out felt so tough, i had to reframe my mind when i was really close to quitting on the TTB but i zoned back in and just told myself to give all you have for the time that i had left….i finished with 44 hspu, Just not in a good place and was tired and the distraction and briefly thought about quitting and trying over later but that it was an opportunity to get better but having good mental focus. I struggle already with workouts like this so i was excited to take this on.
11/30 – OFF
12/1
Overlap
A. clean & jerk doubles – power + full/split – 4 sets @ 225
B. Auto-regulated back squat @ 275, 1 rep, rest 30sec, 2 rep, rest 30….. – did up to 5 on set 1 and 4 on set 2
C. 4 rounds for time
12 echo cals
6 dbl db snatch @ 50/hand
2 rope climbs
I actually had rare access to 15ft rope climb so i wanted to do something with RC, RC technique was actually decent, but confidence and cycling time needs improvement but it was better than in the past, so some good takeaways. 9:34
12/2
A – Bench press – 20 reps for time @ 185lbs
1:15 (7-6-3-4)
(rest as needed)
Throwdown:
“Three Course Meal”
For max reps:
Every 3 min x 3 sets:
15 DB Bench Press – 50lbs per hand
10 Squat Snatch – 135lbs
AMRAP Lateral Burpees Over Bar in remaining time until 3 min mark.
*Score is total reps combined for all rounds including the bench & snatch.
Standards – One head of DB must touch chest at bottom, arms fully locked out at the top. Must be squat snatch. For burpees, after the jump feet must make contact with the ground first before chest. Two foot take off.
29 – (21-7-1) – had to break the bench press in round 2 & 3, which slowed me down – had 2 snatch missed in round 3, and cycle time of the snatch slowed down a lot…..this was fun, i knew it was going to be sneaky but and knew the bench press was going to really effect opening up for the snatch,.