9/10
For time
4 rounds of
400m run + 8 clean and jerks @ 135lbs
into
4 rounds of
200m run + 4 clean and jerks @ 165lbs
into
4 rounds of
12 bar facing burpees + 2 clean and jerks @ 195lbs
27:04 —— loved my pace for the first 4 rounds, the middle 4 I tried to slow my pace a little as the turnover skyrocketed my heart rate and wanted to attack the. Burpee aggressively going into it but instead they attacked me aggressively. 2nd barbell felt really light, not sure what my cycle time was but it felt as fast as the 135.
9/11/2024
A – EMOM x 8
Back squat x 5 @ 195-205lbs
+
AMRAP 5 min
Wallballs @ 20lbs to 10ft
*EMOM starting at 0 – 3 ring MU
15-10-10-15-20
(rest 5 min)
AMRAP 5 min
dbl DB box step overs (50lbs/hand, 20in)
*EMOM starting at 0 – 5 bar MU
8-6-4-2-5
(rest 5 min)
AMRAP 5 min
Bike erg cals
*EMOM starting at 0 – 7 line facing burpees
9/12 – OFF
9/13/2024
100 cal bike, start very easy and slowly build
+
Positional breathing from Belly to wall HS hold with a hollow body shape – kick up, establish position, then go through 6 breath cycles before you come down. Make them slow and controlled with a good stacked position. rest as needed x 4 sets
+
Lightly loaded hollow rocks x 20 sec on, 40 sec off x 5
*light load held in hands overhead, keep good tension in midline and shoulders
+
Tucked handstand kickups into 15ft HSW, new set EMOM x 8
*kick up with knees bent and hips flexed, then once your weight shifts over your hands you can extend and walk
+
Ski 90 sec progressive intensity, faster every 30 to end below a 1:50/500m
rest 3 min x 2-3 sets
+
Ski 10 sec HARD start, Ski 20 sec SLOW x 3 continuous sets
*hard start is in the 1:40’s or below
+
Ski 2k Time Trial
7:39 – will post picture later today with accompanying notes
*plug into monitor and include picture of screen in the blog post after. lets see where we’re at here. be prepared to grind in the middle, from 900-1500.
+
(same OH/ER work)
Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )
KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets
9/14
AM
#tttTD
4 rounds for max reps:
1 min CTB pull ups 24—24—23—21
1 min thrusters 95lbs 14—14—13—12
1 min row cals 19–20–18–18
rest 1 min
PM
Squat Snatch AMRAPs:
60 sec AMRAP @ 125lbs
60 sec AMRAP @ 135lbs
60 sec AMRAP @ 145lbs
60 sec AMRAP @ 155lbs
Rest 30 sec b/t each set/change weights
9–6–5–4
+
Every 3 min x 4 sets
8 front squats from floor @ 185lbs
75 DU’s
1:01–1:02–1:03—1:02
+
Gliding hamstring curls x 6-8, rest 2 min x 4 sets
*low back in rack, heels on bench/box
9/15 – OFF