3/22
Shoulder prep – pull from Tuesday’s warmup stuff
Done
+
A – 5 sets of 10 banded strict press, rest 90 sec
*1 sec pause overhead each rep
*skinny bands anchored low, empty or very lightly loaded bar
65 – empty bar felt way too easy and no pain. 65 felt strong and felt a little something but very tolerable.
B1 – 15 GHD situps/V-ups, rest 30 sec
B2 – 15 russian swings, rest 30 sec
B3 – 15 row cals @ strong effort, rest 3 min x 4 sets
70 bell and holding around 1400 on row.
+
4 sets, rest as needed (break bt ring movements as needed)
10-15 sec straight arm ring support hold
15-20 sec bent arm ring support hold
30 sec GHD sorenson hold (tension in hammies and butt)
Kind of did a three a day today (schedule shifted that i needed to go to knoxville saturday am and I wasn’t guaranteed I would get the opportunity to train). Still threw down with the crew a little bit. A bunch of hspu and ttb. Hspu felt pain feee so that’s a huge positive. And with doing the three a day, my body actually felt great
3/23
11min Running Clock:
3 Rounds of:
8 thrusters 65lbs
8 bar facing burpees
into:
3 Rounds of:
8 thrusters @ 95lbs
8 burpee box jumps @ 20in
into:
AMRAP In Remaining Time:
8 thrusters @ 115lbs
8 burpee jumping pullups
2+1 on amrap. Burpee pull ups really slowed me down. Might have come out a little too hot on first couplet. Weight in barbell felt good and shoulder felt good today.
3/24 – OFF
3/25
Hang Squat Clean/Jerk: 1 rep every 90 sec building to a sharp/fast single for the day; then drop & do 5 singles @ 85% of that rep EMOM
255 then 215
+
Back Squat: 5,5,X; rest 2 min – 40, 50, AMRAP (-2) @ 60% 1RM
140-175- 21 @ 215
+
For Time:
21 Power snatches @ 95lbs
9 HSW lengths (25′ each)
15 Power snatches @ 115lbs
15 Wall Walks
9 Power snatches @ 135lbs
21 Kipping HSPUs @ 3in deficit
The hs walks took most of the time for me, just didn’t feel great endurance or confidence with little rest there. I was actually very pleased at how I attacked the wall walks. I know you had no time cap and I know this had an 18 min cap, I was going to go ahead and finish but the deficit hspu really irritated my shoulder. I got 5 reps in at the proverbial buzzer but called it there due to how it felt and thought good time to chill.