1/21
EMOM x 8
Odd min – 15 sec AMRAP hang power cleans @ 135
Even min – 20 sec AMRAP bar MU
PC – 11/9 – BMU – 7/6/7 – i did finish rep 20 1 second over but I thought it would be foolish to wait another interval just to do 1 rep and just needed to get the practice and stringing that next rep together after being a little fatigued.
(continue until you accumulate 20 of each)
+ (rest as needed)
3 rounds for time
90 DU’s
25 row cals
7:03 – mid way through the 2nd round I thought that there might be some value in breaking up double unders if it would allow my row to be a much higher pace but at that point it was too late to change the plan. I think I kept my row pace that round @ 1200 and change, the first row was 1300+ I believe.
(rest 15-20 min)
3 rounds for time
15 kHSPU
20 dbl DB lateral box step overs (50/hand, 24in)
8:48 – hspu unbroken but db step overs were the major limiter here, just the stepping from the left leg had some minor pain and just doesn’t feel as strong and this leads to me being a little slower and of course being slower creates more time under tension and that just feels like it blows my traps up. But i would rather have my traps feeling it than my grip.
1/22
Open workout 13.1 (snatch/burpee)
7 reps @ 165 – weight change execution was very poor. The 30 reps @ 135 of course could’ve been executed better but I didn’t lose significant time there, but weight changes i did. I was tired and should’ve just pushed harder to make changes faster and cleaner. 135 plan was in cluster sets 5 fast and then rest, did this until 20 and did a cluster set of 4 and did singles as fast as I could to finish the last 6. Not sure the cluster single sets are the best way to go for me. I don’t’ like steady singles but I definitely am more diligent with staying consistent. I would also say that comparing clean cycling to snatch cycling and my snatch cycling is far inferior.
1/23 – OFF
1/24 (compete overlap)
A. Squat Clean + Hang Squat Clean + Jerk: 1 complex every 90 sec x 3 sets @ 85-90% of Open Complex from Week 1
205
+
B. For time:
5,4,3,2,1
OHS from the Floor @ 65% 1RM Sn. Must drop & reset after each rep
1:13 – really wanted sub 1 here, but the snatch wasn’t as crisp as it needed to be on the set of 2, it started to feel a little shaky on 3 and 2 almost had to squat snatch. I did power all of them and wasn’t going to count a squat snatch as an OHS. the last rep I went for c&j a little more narrow grip because i wanted to get my hands on the bar as quick as possible without wasting time for resting for the snatch
+
Every 6min x 4 sets
4min Clock:
1min AMRAP Ring Muscle Ups
7 BBJO @ 24 (switch directions you spin with each rep, get used to the footwork there)
Cals Echo in remaining time
*goal is to hit these at a sustainable pace — you should be able to easily match your echo cals every round
Rmu – 11 – 8 – 8 – 7 – bike cals – 35 – 36 – 35 – 34 – pushed the burpee a little more on the last set so hitting the cals on the bike felt a little harder. RMU felt really solid today. Was very pleased and these were fairly sustainable, the last round had more of a mental block and just didn’t push through when i could’ve got on the rings and got a few more reps.
1/25
Every 3:30 min x 12-16 sets (3-4x through as energy dictates)
Set 1 – Row 500m
Set 2 – Bike 1000m
Set 3 – Ski 500m
Set 4 – Run 400m
Row’s were trying to hold bt 1:48-1:51, bike was 1:50ish, ski was 1:59-2:01 – runs were around 90seconds-ish
+
4 rounds, not for time
Back rack yoke carry 50ft, tough
Face up GHD plank hold with pocket reaches x 30 alternating reps ( https://youtu.be/xQkAqehMxLMO )
Sandbag bear hug carry 100ft, tough
Face down GHD hold with 90 degree trunk twists x 10 alternating reps + 10 hip extensions after last one
Had to do a blend bt days just based on access to equipment, on the face up ghd plank I didn’t try and move much, it was just nice to get in that position and manipulate my body and not go into extension. From time to time the ab/hip would alert me that I was going a bit far.
1/26
AMRAP 18 min
Min 0-6, AMRAP of
8 chest to bar
12 DB OHS @ 50# (6/arm)
8 toes to bar
12 Box Step Ups 50lbs (alternating legs)
Min 6-12, AMRAP of
Echo bike cals
Min 12-18, AMRAP of
8 chest to bar
12 DB OHS @ 50# (6/arm)
8 toes to bar
12 Box Step Ups 50lbs (alternating legs)
(goal will be to start steady on the first 6 min mixed work, then get on bike with a steady momentum and let breathing/HR stay elevated, then try to get faster on the last 6 min compared to the first 6 min)
3+2 on the first one – on the bike I tried to stay bt 268-300, I also got off one time just to get chalk. But other than that I never got chalk in the middle of the pieces. On the 2nd one i did 3+28 – had i not dropped the db on the ohs I could’ve fought to squeeze in 1 step up. The first round and most of the second I was on pace for 4 rounds but my step ups are just slow and that slowed down quite a bit. I tried to keep pushing that pace.