9/20/2024
100 cal bike, start very easy and slowly build
+
Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6
*light load held in hands overhead, keep good tension in midline and shoulders
+
Tucked handstand kickups into 15ft HSW, new set EMOM x 10
*kick up with knees bent and hips flexed, then once your weight shifts over your hands you can extend and walk
+
Ski erg1000m x6; rest 3:30
**2K+6 to start, increase pace each set if possible
4:03.3——2:01,6
4:01,7——2:00,8
3:59.4——1:59.7
3:56,6——1.58.3
3:54.6——1:573
3:52,9——1:56,4
+
(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
9/21
AM
10 Rounds for Time (15 min cap)
10 Burpees to 6″ Reach
10 TTB
14:06——I had to do this one in the evening. Burpee felt steady but ttb started getting grindy around round 6….i was being a little baby as my hands were very sensitive at that point.
PM
Hang Squat Clean Thruster:
EMOM x 3: 3 reps @ 55-60%
EMOM x 3: 2 reps @ 62-67%
EMOM x 3: 1 rep @ 70-75% 1RM Thruster
135-155-175
+
Every 3 min x 5 sets
8 front squats from floor @ 185lbs
75 DU’s
*volume build here
57–57–57–58–59
+
AMRAP 5 min
2 Rope Climbs
8 Hang Power Snatch @ 95lbs
4+2
rest 5 min
AMRAP 5 min
12 chest to bar
8 BB Push presses @ 135lbs
I was smoked mentally and physically at this point. C2b felt way off – 4 even