Saturday 12/10/2022 – Wednesday 12/14/2022

12/10

Bench press 5 sets of 8, rest 2 min, same load across

185

+

Front squat 5 sets of 6, rest 2 min, same load across

235* – did my first 2 sets at 245 and didn’t feel like it was going to happen all the way across

+

AMRAP 13 min

33 dbl DB walking lunges

33 strict HSPU

33 cal row

148 – my confidence in my strict hspu is very low right now, not sure what and when it happened, never got down on myself at all in this workout just kept chipping away and tried to keep rest as short as possible to get the greatest return on reps. The 2nd round actually felt better than the first, and i had what i felt was a descent warm up, so not sure if there is some warm up strategies for strict pressing that i can do to help improve the efficiency and economy of this. 

12/11 – OFF

12/12

A. Power Snatch: 3,3,3; rest as needed – 65,70,75% 1RM power snatch – Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset bt each rep.

135-145-155-

B. 3 x Hover Hang Power clean + 3 x Split Jerk: 3 complexes @ 60-65% 1RM Clean and jerk; rest as needed b/t each set – no drop between hover hang pc – stop 1″” off floor.

165

+

3 Sets, each for time (speed focus):

6 Shuttle Runs (25 feet down and back, push the pace here, target around 40 second finishes)

6 Clean and Jerks @ 115lbs (hands on bar right away, no hip contact on the way back to floor)

6 BMU

rest 5 min bw sets

1:27-1:27-1:25

+

2 sets, each for time (speed focus):

60 Double Unders

20 Cal Skierg

10 Burpees to Skierg Platform (dont have to extend hips at top, just get feet to platform. no hand/chest contact with platform at bottom of burpee)

rest 5 min bw sets

2:07-2:08

+

Bike erg 10 min @ damper 0

12/13/2022

A. Squat clean singles from blocks at mid thigh – new double every 2 min x 8 sets @ 225-245, fast and crisp

+

For time:

1,2,3,4,5

Sandbag Over Shoulder @ 150lbs

Shuttle Run

Pistols/side, unbroken

5:25 – this got hard on the pistols in the set/round of 3, felt smooth up to that point and that is when it hit me. In the round of 5 on pistols i probably wasted 10 seconds balancing and trying not to fall and lose my rep count on reps 4-5 

+ (rest as needed)

Bike Erg:

5 min for Max Cals

Score 1 = Cals in first minute

Score 2= total Cals for 5min

25 – 105

*rest 2 min*

Row Erg:

5 min for Max Cals

Score 1 = Cals in first minutes

Score 2 = total cals for 5min

26-101 – ummmmm was not recovered and the 2nd minute might have been the hardest minute in the whole day

Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.

Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session

12/14

A. EMOM x 10: 3 floating Deadlifts @ 205-225lbs

205 x 2, 225×3

B. Split Jerk w/ 1 sec pause in dip: 6-8 singles @ 195-215lbs, rest 60-90 sec b/t reps for quality

215 x 8 – felt good to hit some heavy jerks and feel dialing in some of those finer details

CrossFit:

5min EMOM:

Min 1: 20 Sec AMRAP Front Squat @ 155lbs – 9-11-13

Min 2: 20 Sec AMRAP TTB – 13-13-13

Min 3: 20 Sec AMRAP Row Cals – 9-8-8

Min 4: 20 Sec AMRAP Double Unders 38-40-40

Min 5: 20 Sec AMRAP Wall Walks – 3-3-4 (after the forest one i really really wanted 4, got chest to wall on set 2 and just really tried to be faster off the round on the 3rd time through

rest 2:30 x 3 sets

+

6 sets

30 sec echo bike @ 90%+ effort

30 sec rest with feet on pegs

*track cals each round, score = lowest cal round

Well, i came out waaaaayyyyy too hot on #1 – 19-17-13-12-13

This entry was posted in Games Prep. Bookmark the permalink.