1/8/2024
Power clean x 1/Hang Power clean x 1/Thruster x 2, rest 3 min x 5 working sets
Wrist was really hurting so was very limited
+
Leviathon run through (shorty bar if you can)
Not a good day
+
Easy bike cooldown 15 min
1/9 (running)
Gait prep
+
400m Warmup Run, building in pace every 100m
+
800m run @ 10k pace rest 2 min
600m run @ 5k pace, rest 1 min
400m run @ strong kick, rest 6 min x 3 sets
*5400m working distance
completed
1/10
Nessie run through in full
(RC/DB)
+
Every 2 min x 6
Set 1 – 8 bar MU
Set 2 – 25 wallballs (20lbs to 11ft)
Set 3 – 7 wall walks
Set 4 – 20 chest to bar pullups
Set 5 – 15 box jump overs @ 24in
Set 6 – 20 kipping HSPU
*rest 5 min x 2 times through this series
This was actually pretty fun, definitely appreciated the longer intervals – all done unbroken
+
Band pull aparts palms up x 10 + palms down x 10 + diagonal pull aparts x 5/side, rest 90-120 sec x 3 sets
done
1/11 – OFF
1/12 – overlap at gym, incorporate some FOTC movements/combinations
1/13
AM
5 min fan bike, nasal breathing only
+
Every 5 min x 9
3 min window
Sets 1/4/7: Run 400m @ into Ski erg cals in remaining time @ 90% effort
Set 2/5/8: Ski erg 500m into Row cals in remaining time @ 90% effort
Set 3/6/9: Row 500m into Run AFAP in remaining time @ 90% effort
Dont remember numbers
+
5 min down regulation breathing (feet elevated, head supported)
PM
Rope climb tech work – 5-6 min for efficiency
+
EMOM x 12
Min 1 – 16 row cals
Min 2 – 10 dbl DB bench press
Min 3 – 2 cleans @ 255lbs
done
1/14 – OFF
1/15
Every 2 min x 6
2 strong thrusters from floor
*all tough working sets, no big jumps
185×2, 195×2, 205×2
+
EMOM x 12
Min 1 – 5 ring MU
Min 2 – 10 box jump overs
Min 3 – 15 kipping HSPU
+
EMOM x 9
Min 1 – 16 row cals
Min 2 – 5 dbl DB devil presses @ 50/hand
Min 3 – 15 GHD situps
3rd round of ghdsu got hard so definitely want to ramp up the volume here
+
EMOM x 6
10 cal echo bike @ STRONG effort
19-21’s
1/16 (running)
Gait prep
+
400m Warmup Run, building in pace every 100m
+
1000m run @ 10k pace rest 2 min
750m run @ 5k pace, rest 1 min
500m run @ strong kick, rest 6 min x 2 sets
*4500m
Don’t remember times but did these on a treadmill….it was snowing and in the teens. I don’t mind running in the cold but didn’t want to risk anything health wise week of comp
+
Easy bike cooldown x 10-12 min
1/17
Power snatch x 1.1.1, rest 10 sec/3 min x 3 sets (speed/crisp reps)
155
+
Snatch balance x 1/OHS x 2, new complex every 2 min x 4 sets
165
+
Rope climb tech work if you can get to one here
+
For time @ strong effort
15-12-9
Row cals
dbl DB front squats
Line facing burpees
I think i remember it being 7:31
1/18 – OFF
1/19-1/20
Compete
I will work on my write up tomorrow am
1/21 and 1/22 – OFF