4/15
Session 1
For time
60 cal row
50 chest to bar pullups
40 1-arm DB OHS @ 70lbs (switch hands every 5)
30 strict HSPU
20 1-arm alternating DB devil press @ 70lbs
18:17 – was passive aggressive on the first 3 movements, rowed in the 1500 for the first minute and then hovered between 1300-1400 for the remainder, 7’s on c2b until i finished with 5-5-5 – those were a little quicker and then quick transisitiosn for ohs every 15 reps, and then bit longer rest. The strict hspu took me a while and then when i got to devils press, i’ve felt pretty good here recently just grinding through and finding a way to keep moving but i felt pressing out was so hard and was just really fatigued. I had to get into this quicker than I really wanted due to class times. And then there were a lot of distractions around me that I was working to block out
Session 2
Hang squat snatch x 1/OHS x 2 – new set every 2 min x 6
165×3 – 175×3
+
Front squat x 2 strong reps every 2 min x 5
265 – bar speed felt pretty fast
+
3 sets
Banded TKE x 25/side
Banded hamstring curls x 15/side
Copenhagen plank x 15 sec/side
Done and used hamstring curl machine
+
Reperfusion session
3 min bike @ 70-75%
2 min row @ 70-75%
1 min ski @ 70-75%
45 sec foam roll per major body part on each side (hamstrings, quads, lats)
x 1-2 sets
2 sets
4/16 (shorter in AM)
For time
DT @ 155lbs (8 min cap)
7:33 – first off, (no excuse – just a good am punch to the face) – hats off to the men and women who either choose or have no choice but to hit there sessions before the sun comes up, man that is tough to attack a workout that early. First 2 rounds were good pace, but DT doesn’t really start until the 3rd round. Just wasn’t aggressive enough for breaks, chose them but we know that just bleeds time away.
Good luck at meet
4/17 – OFF
4/18/2022
Clean and jerk – build to 240-250 for a strong single
245
+
Clean and jerk – 3 back off singles for strong execution @ 225, rest as needed
Felt the way they should
+
EMOM x 6 alternating sets (3 of each)
Odd sets – 10 bar facing burpees
Even sets – 5 ring MU
+ (rest 4 min)
EMOM x 6 alternating sets (3 of each)
Odd sets – 15 toes to bar
Even sets – 50ft 1-arm DB front rack walking lunge @ 70lbs (25ft/side)
+ (rest as needed)
For time, strong effort
6 rope climbs to 15ft
4 shuttle runs (1 run = 50ft total, 25 down and back)
4 rope climbs
8 shuttle runs
2 rope climbs
12 shuttle runs
8:03 – I am trying to be too perfect on rope climbs. Was a little passive on the first 6 and then was trying to be too perfect on that set of 8 then I got a little groove the last 2 reps on the 4, was just not being patient and trying to force it. Hard to get a groove on the shuttle run of 4, the 8 was the toughest and sold out on the 12. This was a fun workout and if i just relax (within reason for the rope climb) and just rely on one foot clamp at a time instead of trying to think about the the last clamp and descent before i’ve even taken the first one.