11/21
tttTD (bench/t2B)
Well that was humbling – 2 reps away from finishing 185 – my first rep @ 185 felt like a 1RM, and at that point I knew I wasn’t going to be able to hit any big chunks, so there was a lot of singles and a few doubles and at that point I just knew to try and keep chipping away
11/22 – OFF, chill
11/23
A – BB deadlift – 30-20-10 unbroken reps @ 155lbs/225lbs/275lbs, rest 60 sec bt sets to change weight
41-30-21
+
5 min clock
Dbl DB shoulder to overhead x 30 @ 50lbs
AMRAP strict HSPU in remaining time
rest 5 min
5 min clock
BB shoulder to overhead x 30 @ 115lbs
AMRAP kipping HSPU in remaining time
15 & 27 – these did not feel good at all today. I don’t know if the shoulder to overhead pieces had that big of an effect. I figured they would definitely play a role. I didn’t game it at all, in hindsight I did 2 sets of db’s and think I did 4 sets on barbell.
+
Dbl KB bottoms up OH carry 50ft, rest 30 sec x 4, rest 3 min x 2
26/hand – these are so hard for me, was really focusing on external rotating shoulder and keeping rib cage down
+
Dbl DB light reverse flys with tempo negative x 8-10, rest 2 min x 3
10’s – 12’s would’ve been perfect but don’t have any. 15’s were too heavy to control negative
11/24
5min Bike
5min Row
5min Ski
x2
+
5 Rounds for Time:
1000m Assault Bike
500m Row
18:49 – so this was an interesting day. I started out getting the bike/row/ski work in and someone at the gym looked like they were struggling, well I just renewed my CPR so all of that was fresh on my mind and jumped in to help out the coach. Anyways, threw off my day and my mindset. Didn’t have enough time at that point to get the full 2 rounds in so I had to condense it quite a bit. On the tester, I struggled to get the row up more than I was able to. I tool pictures of the row splits so I have that for my records, but just wasn’t able to push there like i wanted. Bike, I think I stayed around mid 300’s. I know we have a progression of this but would love to retest this some time in a moment where I’m really in the state to get uncomfortable.
11/25 (DSGN overlap)
A. Push press x4/push jerk x4; rest 3 min x5 complexes (2 sec pause overhead on each rep)
155-165-175-180-185 – I completely underestimated how tough this was going to be
+
6 min AMRAP
3 PS @ 165lbs
9 Bar Facing Burpees
4 +1 – this was about my goal, snatch was just heavy and knew I wasn’t going to be able to cycle them fast and didn’t want to risk a miss, but the inner game/goal I had was to make sure each set of burpee was under 30 seconds, and pretty sure I stuck to that.
+
Rest 2 min
+
6 min AMRAP
3 Hang Squat Clean – 185lbs
9 TTB
6 rounds, all ttb unbroken, thought about breaking but knew I wasn’t going to break up the barbell but that really slowed me down today
+
Rest 2 min
+
6 min AMRAP
9 PS – 75lbs
21 DU’s
7 + 2 – started breaking the power snatch up and even did a few sets of 3/3/3 or 4/3/2 – i made up my mind to break that up otherwise my transitions were going to be terrible, first round i went ub and thats when I told myself if i don’t break it up I won’t be able to keep the pace I would like. This was a really tough day and a tough week.
11/26 – OFF, Happy Thanksgiving
It was a great thanksgiving and I hope yours was too
11/27
Self directed, get some ring MU work here, some HS walk skill, and then some mixed intervals
Not as much handstand walk skill work as I would like but I got a bunch of holds and skill work in. rmu – untimed sets of 3’s and 4’s for about 6-7 sets. Then michelle had 10 rounds – 200m run/8 burpee to target/5 c2b so I jumped in with her and halfway through and upped the c2b to 7 at the halfway point. This was fun to jump in with her and get that work in
11/28
Self directed, though i imagine the tttTD Thanksgiving partner edition will be a good option, up to you and Michelle
Ended up driving to knoxville and work on the house so ended up taking the day off from training.