2/23
3 sets warmup, not for time
3/side KB high windmill
3/side KB TGU
3/direction/side change plate teacup rotations
30 sec continuous prone scap swimmers with no touch on body/ground
+
Hip/Knee prep
+
Overlap with crew (ensure easier on shoulder here)
2/24/2024
For time
5-4-3-2-1 reps each of
Deadlifts @ 315lbs
Cleans @ 225lbs
Snatches @ 135lbs
8:36 – I knew the cleans were going to take the longest and got a little aggressive in the round of 4 but I didn’t want to squat any of them so that slowed me down when i feel i had no leg drive to save me when i was trying to have a faster cycle time and go off of feel….felt i had good transitions to snatch, could’ve had a better transitions to deadlift but it wasn’t bad
+
5 rounds for time
500m row
500m ski
20:43
2/25 – OFF
2/26 (upper body stability/strength)
3 sets @ easy effort
3/side KB high windmill
3/side KB TGU
3/direction/side change plate teacup rotations
30 sec continuous prone scap swimmers with no touch on body/ground
+
3 sets @ easy effort
30ft/side bottoms up KB OH carry
30ft/side bottoms up KB front rack carry
60ft dbl DB OH carry @ 15-20lbs/hand
Straight leg inch worms x 4 with sky reach at top
+
A1 – Bradford press x 6 reps (1 rep = back and forward – https://www.youtube.com/watch?v=sUOs8v6IzEg ), rest 1 min
A2 – Strict pullup with lean away negative x 3-4 reps for controlled eccentric, rest 1 min x 4 sets
B1 – Light dbl DB arnold press x 6-8 reps, rest 1 min
B2 – 1-arm banded DB row x 6-8 reps/side, rest 1 min x 4 sets
+
Band burnout series x 2-3 sets, rest as needed ( https://youtu.be/J2iTyFrwLbk?si=_qEevkLD03jS2ty8 )
Face pulls x 8-10
BTN pulldowns x 8-10
Straight arm lat pulldowns x 8-10
DB lateral raises x 8-10
DB forward raises x 8-10
Band pull aparts x 8-10
2/27
Hip/knee prep 1-2x through
+
5 min echo bike, nasal breathing only
+
Every 5 min x 9
3 min window
Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 94% effort 17-18-17
Set 2/5/8: Ski erg 500m @ 1:58-2:00 into Row cals in remaining time @ 94% effort 18-19-19
Set 3/6/9: Row 500m @ 1:53-1:55 into Bike erg cals in remaining time @ 94% effort 19-19-18
*target 1-2 more cals/interval on the finishing machine
+
5 min down regulation breathing (feet elevated, head supported)
+
Your own shoulder mobility work
OR
5 rounds @ steady effort (gymnastic volume accumulation)
1 strict rope climb starting from seated + legless descent also (just 10-12ft)
8-10 ring dips
3 strict wtd pullups + 5 unloaded strict pullups
8-10 seated dbl DB strict press (40-50lbs/hand)
Had a blend of my own therapy as ring dips were limited to 3 reps at a time, db strict press at 40 on the last set, used 35’s for the previous – no rope today so did mixed grip pull up – 35 for weighted pull up
2/28
Shoulder prep
+
For time
7 snatches @ 115lbs
5 snatches @ 135lbs
3 snatches @ 155lbs
rest 4 min x 3 sets
2:48*-2:31-2:41
+
For time:
15-12-9:
Row Cals
Box Jump Over (step down)
3:24
rest 4min
15-12-9:
Row Cals
Echo Bike Cals
4:13
rest 4min
For Time:
10 Shuttle Runs
5 Burpee Pull-ups
10 Shuttle Runs
10 Burpee Pull-ups
10 Shuttle Runs
5:19 – burpee’s were a little achy
+
Easy bike 10-15 min done
2/29 – OFF
3/1
Shoulder prep
+
Hip/Knee prep
+
Open workout 24.1
+
Down regulation breathing x 5-8 min