Monday – Saturday – 6/13/2022 – 6/18/2022

6/13

Parallette shoot throughs for active pressure x 3/direction x 3 sets

done

+

Tucked front lever with tempo descent – accumulate 15 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c )

It was right about rep 8 that the eccentric started slowing down so i had to rest a little longer

+

Parallette L-sit drive to tucked planche + drive back to parallette L-sit – 10-12 attempts. 

Nice and humbling

+

15 russian swings @ 32kg

new set every 2 min x 6

done

+

1-arm standing farmer hold @ 135lbs ALAP, rest 1 min bt arms x 3 sets/side

Wished i had used a barbell that had center knurling so i didn’t spend some much energy trying to readjust and be right in the center or fight for it. I want another crack at this but was around 12-16 seconds on each arm.

6/14

Power snatch – 1 rep every 15 sec x 6, rest 2 min x 3 (145-165)

155×2-165

+

Power clean – 1 rep every 10 sec x 6, rest 2 min x 3 (165-185)

185×3

+

Front squats – 2 reps every 60 sec x 6, rest 3 min x 2 (24 total, keep loading around 185-205, good speed)

205×2

+

6 rounds for good speed/intent, rest 90 sec bt rounds

6 1-arm alternating DB snatches @ 70lbs

12 wallballs to 11ft

24 DU’s

1:03-58-1:00-58-1:06-58

6/15 (compare to 5/6)

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

5 rounds for time

1000m AB

500m row

17:15 – compared to 17:54 – I went into this not wanting to look at my old score, i kind of had an idea but i didn’t want to strategize based on previous information. Went at pace through 2 rounds, and on the 3rd round of the rower I decided to push a little harder, it might have effected my bike effort a little more but i wanted to dig in and push harder for those last 3 rounds. I think had I thought some things out a little more and pushed harder i could easily get sub 17 here.

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

I down regulated so much i feel asleep – not sure what breath count it was on

6/16 – OFF

6/17

A1 – Strict press x 3 strong reps, rest 30 sec

135 – might have been a bit aggressive as my left shoulder was a little irritated today but bar still moved well

A2 – 12 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

done

B1 – Kipping ring pullups x 6-8, rest 45 sec

Used gymnastics kip

B2 – Ring rows from feet elevated x 8-10, rest 45 sec

10

B3 – Banded horizontal rows from straight leg seated x 15, rest 2:30 x 3 sets

done

C – Tempo ring dips @ 3111 tempo, AMRAP (-2), rest 90 sec x 4 sets

6-5-6-4 – felt the shoulder a little here – also didn’t have a ton of time to warm up so that didn’t help anything

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Only had time for 400 and that was about 42ish minutes

6/18

10 Rounds for Time: 

17 Wall Balls @ 20 to 10′ 

35 Double Unders

11:20 – after the 4th round i gave up the push to stay sub 10, I just didn’t feel i could keep those transitions that tight and push the rep speed that fast the whole time. I would say in round 7, was the only one that really felt the effects of fatigue mentally. But pretty happy with this effort

+

Accumulate 40 glute ham raise negatives for quality

done

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