11/29
3 sets
Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s )
Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M )
40ft plank walk with feet on slider/towel (try to limit the side to side motion of your feet as you walk, create a lot of midline tension)
+
Tucked kickup to stacked HS walk – 8 sets of 10-15ft for stacked position, rest 45-60 sec as needed
Loved this hs work – i dislike the plank walk but really feel could help build some volume tolerance for my shoulders
+
6 alternating sets, 3 of each
2 min clock, 1 min rest bt sets
Odd sets – Row 20 cals into AMRAP RMU in remaining time
Even sets – Ski 15 cals into AMRAP BMU in remaining time
RMU – 8-6-5 – BMU – 9-8-9
+
3 rounds for time
21 toes to bar
15 echo bike cals
9 box jump overs @ 30in
7:40 – the first couple of box jump over here, sheesh…..i actually feel better with a lateral jump @ the 30” height then i do facing forward. My goal was to 8-7-6 on the first 2 rounds of TTB and see what i could go for on the last set, but i had to go 7-6-4-4 on last set, felt like i kept rest somewhat tight
11/30
3 sets
Snatch pull x 3 singles @ 225lbs (drop from top after each), rest 30 sec and remove 35/side
Power snatch x 3 singles @ 155lbs (drop from top after each), rest 30 sec
Rebounding band assisted vertical jumps for height x 4 reps, rest 3 min bt sets
Snatch pull got really heavy, but power snatch felt really good and highly technical
+
Every 2 min x 4 sets
8 1-arm alternating DB power snatches, heavy
*start around 70 or so, try to build as able. dont have to be touch and go, can reset at floor
70-80-90x 2 – the first set @ 90 i did 4 tng reps and then started feeling a little out of control
+
Every 2 min x 4 sets
30ft dbl DB overhead walking lunges
These are so hard for me – had to find the right balance of length in my stride as too big of a stride I would lose control and have a big fight to keep the load in good position overhead
+
Every 2 min x 4 sets
60ft dbl DB front rack walking lunges
Leg’s were tired at this point but was solid and smooth
+
Every 90 sec x 10 alternating sets
Odd sets – Row 100m HARD effort
Even sets – 10 bar facing burpees for speed
I tried so freaking hard to get my 10 burpee under 20 seconds but just couldn’t – was consistent around 20 and 21
+
10 min bike erg @ damper 0, RPM > 95lbs
12/1 – OFF
12/2
Paused squat clean x 1 single
Regular squat clean x 3 singles
rest 3 min x 5 working sets
*patience on paused rep
225×2, 230×2, 235
+
Isometric deadlift x 10 sec hold below knees, directly into 8 TNG deadlifts.
rest 3 min x 5 working sets
235 – this was so hard at that load but i wasn’t pulling it off
+
5min AMRAP:
20 Cal Row
2 Rope Cllimbs
80 Double Unders
8 Ring Muscle Ups
rest 4min
10min AMRAP:
20 Cal Row
2 Rope Cllimbs
80 Double Unders
8 Ring Muscle Ups
Did 4 rope climbs to 12’ each round and holy poop that made everything else so freaking hard. I felt unathletic and heavy when it came to pulling, 1+3 and 2 rmu short of finishing 2 rounds in the back half
12/3
9 minute amrap:
75 power snatch 75lb
50 bar facing burpees
25 DB Box Step Overs @ 50lbs
127 – Had zero mental toughness today, i felt so blown up from the power snatch and really wanted to push the burpee but just couldn’t mentally dig in and push. I did have a hard time warming up and getting going this am.
+
EMOM x 10
Odd min – 5 bench presses @ 165-185lbs
Even min – 16 pistols
185 for bench – pistols done around 30-33 seconds
+
EMOM x 8
10 GHD situps
It was about rep 60+ that they started getting tough but still the perfect set up for me to build some comfortable volume here. Pleased with the end of the session, not so much with the start