9/23
A – Feet elevated ring rows x 15 for time, rest 2 min x 3 sets (feet elevated to same height as hands)
19—20—19
B – Foot assisted strict bar dips x 15, rest 2 min x 3 sets (use as little foot assistance as possible to hit each set unbroken. picture it like a spotter helping only as much as needed to accomplish the rep)
done
+
EMOM x 5
1 – 30 sec HR pushups 19—20—21
2 – 30 sec ski cals 9—10—9
3 – 30 sec DU’s —60—62—61
4 – 30 sec 1-arm alternating DB snatch —15—15—15
5 – 30 sec HR pushups 20—18—19
rest 4 min x 3 sets
This was the perfect day i needed today
9/24
Front squat cluster set – 3.3.3, rest 20 sec bt 3’s, 3 min bt sets x 4 sets
+
Echo bike 24 cals (finish in < 1:15)
rest to 1:30 mark
6 cleans @ 185
4 cleans @ 205
2 cleans @ 225
rest to 6 min mark x 3 sets
1:51—1:51—2:04 – i’m pretty sure these were my times
9/25
EMOM x 8-10
Odd – 20 sec AMRAP strict pullups
11–10–10–9–9
Even – 20 sec AMRAP BB strict press @ 50-60% 1RM
9–10–9–8–10
+
EMOM x 8-10
Odd – 20 sec AMRAP hang power cleans @ 95lbs
12–14–14–14–15
Even – 20 sec AMRAP ring pushups
13–15–15–14–15
+
EMOM x 8-10
Odd – 10 sec hang from climbing rope, rest 10, 10 sec hang from climbing rope switched top hand
Even – 100ft dbl DB OH carry (35-45lbs/hand)
Done x 10 – with 35
+
For time
21-15-9 reps each of
Heavy banded horizontal row (seated)
Light banded tricep pressdown
3:05 – actually went to globo gym side and used seated cable row and cable pressdown
9/26 – OFF
9/27
100 cal bike, start very easy and slowly build
Talked to someone the first 30 cals so was a very very east start into it
+
Lightly loaded hollow rocks x 20 sec on, 40 sec off x 8
*light load held in hands overhead, keep good tension in midline and shoulders
done
+
HSW GOLF practice
HSW 25ft, new set every 90 sec x 8
*track finish times AND number of steps. score = time in seconds + number of steps. lower is better
22/15-22/15-21/15–20/18-19/14-18/14-18/13
Scores -> 37—37—36—38—33—32—31
+
Ski erg 750m x 8; rest 3 min
**2K+5 to start, increase pace each set if possible
(didn’t get first interval copied in but I truly sandbagged it)— 2:56.9 (1:57.9) — 2:55.7 (1:57.1) — 2:54.5 (1:56.3) — 2:54.3 (1:56.2) — 2:52.8 (1:55.2) — 2:50.8 (1:53.8) — 2:46.8 (1:51.2)
+
(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
done
9/28
tttTD
13 min clock
1k row
100 wallballs (20lbs to 10ft))
Then in remaining time
Amrap of (10 dbl db thrusters and 5 Burpee Box Jump Overs @ 24″)
*50lbs per hand”
Had 5 minutes of amrap – row was 3:45-ish, wall balls done in 15’s for more than half and holy shit that was the heaviest db thrusters have ever felt in my life, did not have the grind to do any sets ub….2 + 10
9/29 – OFF