12/26
EMOM x 6
Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark
Even min – 8 bar facing burpees + AMRAP C2B until 30 sec mark
9-6-8-5-8-5 – burpee felt good, but just was slower transitioning from that, only last round really slowed down there
+
EMOM x 6
AMRAP 30 sec 1-arm alternating DB hang clean and split jerk @ 70lbs
9-7-8-9-9-9 – key is to keep that db close and receive ready to drive with the db in a strong solid position
+
EMOM x 6
Odd min – 8 power snatches @ 95lbs + AMRAP toes to bar until 30 sec mark
Even min – 8 OHS @ 95lbs + AMRAP toes to bar until 30 sec mark
5-8–5-7-4-9 – power snatch was hard from a heart rate perspective, ohs felt much better.
+
EMOM x 6
1 snatch @ 165-175lbs + 3 ring MU
165 on snatch, power on all, rmu felt pretty solid
+
10 min bike @ low damper, high RPM, sustainable
done on echo
12/27
Core Activations:
RKC “Hard Style” Plank Hold – 10 sec @ max effort tension
McGill Curl-up: 10 sec on/5 sec off x 4 sets/side; 10 sec on/5 sec off x 3 sets/side; 10 sec on/5 sec off x 2 sets/side; rest 30 sec b/t the sets of 4,3,&2
Rotating Planks on Elbows: 10 sec middle + 10sec left + 10 sec right + 10 sec middle x 5 sets; Rest 30 sec b/t sets
*Rest as needed b/t each
Holy core actiation
+
Every 2 min x 12-15 (4-5 times through pending how you’re feeling and how consistent you are)
Set 1 – 10 shuttle runs
Set 2 – 22 cal ski erg
Set 3 – 26 cal row
Row was the hardest to feel powerful, but i also tried to push the ski a little more and stay very disciplined on the shuttle run with staying low and efficient transitions.
+
Dbl KB front rack carry x 50ft, rest 90 sec x 6 (24-32kg/hand, just work on bracing while you walk)
24kg/hand
12/28
A1 – BB strict press @ 30X2 tempo x 3 strong reps, rest 30 sec
135
A2 – Strict HSPU x 12 for time, rest 3 min x 4 sets
:42 (10/2)—-:52 (7/3/2)—-1:49(4/4/3/1* fell off the wall a few times and a dog wanted to be petted)—-1:40(5/2/3/2) – used two plates and an abmat set up this week and it felt better than just the yoga mat last week
B1 – Elbow on knee DB external rotations @ 30X1 tempo x 8/side, rest 1 min
20 across
B2 – Strict ring dips @ 20X1 tempo x 10-12, rest 1 min x 4 sets
11-11-10-10
C1 – 1-arm DB bent over row @ 30X1 tempo x 10/side, rest 1 min
65 across
C2 – 1-arm DB scott press x 10-12/side, rest 1 min x 4 sets ( https://www.instagram.com/p/BsV2dl9B_9X/?igshid=YmMyMTA2M2Y%3D )
15×1, 20×3
D – 75 reps of banded tricep overhead extensions from prone on ground (big sets, make it burn. https://www.youtube.com/shorts/h0fRt9-QrLA )
done