3/3
A – Clean pull x 1/Hang squat clean x 1/Shoulder to overhead x 1 – new complex every 2 min x 6
*80-85% EFFORT for the day
205 x 3 – 225 x 3 – neck felt great and 225 actually felt better than the 205 – very happy with how this felt
B1 – Dbl DB bench press x 8-10 @ 55-60lbs/hand, rest 1 min
60’s for 10
B2 – Rope climbs x 3 reps for smooth speed, rest 2 min x 3 sets
With no 15ft access i opted to do 3 sets of 3/rope pull up + 3 rope pull up + 2 – each one of those I went up the rope, i didn’t come down and reset and that was pretty freaking hard.
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For time, working 60 sec on and 60 sec off until all work is completed
20 power snatches @ 115lbs
25 toes to bar
20 PC/PJ @ 115lbs
25 toes to bar
20 front squats @ 115lbs
10:07 – this is including rest – my goal was to push the pace on the TTB, big sets and small rests….first one I got 7 reps in before the rest and then went for 18 UB and the second set – i remember the rep scheme but don’t remember within the minute interval – but i did 15/5/5 and i think the last 5 were in the next minute – the 20 front squats, i knew i wasn’t going to get all 20- in the remaining time, i still pushed but didn’t set out
3/4
TTT endurance running warmup
5 min bike nasal breathing only
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2-3x through
5 walking knee hugs
5 open the gates
5 close the gates
5 walking hamstring scoops
5 front to back leg swings
5 side to side leg swings
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2-3x through
25 foot high knees
25 foot butt kicks
25 foot side shuffle/side
25 foot carioca/side
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10 minute run easy
* at minute 2,4,6,8 burst for 20 sec, progressing in speed with each set
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10 x 100m run at 1 mile effort, :20 walk
rest 3:00
x 3
The wind was BRUTAL……did this on the football field again so did 110 yards which is just over 100m…avg times were 24-26 seconds, running into the brutal head winds, i tried not to over fight for that same pace.
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10 minute run easy
3/5
Snatch Overhead primer
A1 – Banded ATYT with CO sym bands x 6
A2 – Banded snow angels with CO sym bands x 8
A3 – Banded face pulls into external rotation and overhead press x 10
A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep
B1 – Squat snatch x 5 reps @ 135lbs, rest 30 sec
B2 – Squat snatch x 3 reps @ 155lbs, rest 30 sec
B3 – Squat snatch x 1 rep @ 185lbs, rest 3 min x 3 sets
I had 6 attempts at 185 to get the 3 reps, overhead position felt like it was a little off and not stable. The pull felt great on most except one, it just felt like i was outside of my margin of error in my overhead position. I have been trying to really improve my thoracic rotation so not sure if this is throwing off that overhead position or if my bar path is just really off. I also had a lot on my mind today that occasionally got in my head and lost a little focus.
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EMOM x 16 (4 times through)
1. 6 Power Snatch @ 95lbs + 9 chest to bar
2. 9 chest to bar / 6 Thrusters @ 95lbs
3. 15 cal Echo
4. Walking rest
This is the exact gut punch i needed today, one i stopped thinking, also it was really freaking hard. I was very excited about how my CTB felt, i feel we haven’t got a ton of volume there the past cycle or two and i felt my rhythm was pretty good, i only dropped to 7 on the last round of the power snatch CTB combo as I completely lost my rhythm and didn’t want to go to singles just to complete the 9 outside of that hit all numbers