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