2/6
Hang squat clean – 1 rep every 30 sec @ 185 x 10, then 1 rep every 45 sec @ 205 x 10
Felt good today
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10 1-arm altenratign DB hang squat snatch @ 50lbs, rest 2 min x 4 sets
done
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Sumo deadlifts @ 31X1 tempo x 5, rest 2 min x 5
255-275-175-285-295 – tempo might have been 2.5 or 2.75 on the 295 loading but still felt pretty good control, was harder to keep my chest up though
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Banded hip thrusts x 24 + 20 sec iso hold at top of last rep, rest 2 min x 4
Those 4 extra reps made it feel so much harder
2/7
Row 5 min easy warmup, display on force curve
done
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Row 90 sec progressive intensity, faster every 30 sec to end < 2kpace
rest 3 min x 2 sets
done
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4 sets @ strong effort
Shuttle run x 8
Line facing burpees x 16
Row x 24/20 cals
rest 5 min bt sets and try to max intensity across
2:45-2:42-2:43-2:37 – 8 shuttle run is just enough to make it feel really hard and easier to slow down, but i didn’t let myself even though i really wanted to especially starting in set 3. Set 4 went faster because i made my turns on shuttle way more efficient. Burpee pace kept fast and id say I was consistently under 38/39 seconds here. Row – kept that in the upper 1200’s, on set 3 i stopped focusing on effort/pace and tried to focus on stroke rate relative to seconds and that picked up the speed a lot and same for 4th set.
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Row 2k @ <22 strokes/min, display on force curve
Row was to be <22 but you had no minimum set
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EMOM x 6-8
8-10 GHD situps
At gym were you need a wrench and elbow grease to adjust set up, so skipped for the day, also when i got in and attempted at it’s setting i was still a little bit sore/uncomfortable from back to back core work friday/saturday
2/8 (compete overlap)
A. Power Snatch + Squat Snatch: 1.1 x 6 sets; rest 30 sec b/t reps; rest 2 min b/t sets – Find a max in the cluster for the day
165-170-175-180-185-190
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B. For time:
30 FS – 65% 1RM, from the floor
*25 Double Unders at the top of each minute
*8 min cap
3:32 @ 195 – 15-5-7-3 – i would’ve got more reps in the 2nd round but i tripped on a double under taking away more seconds than i wanted to i just settled in for 5 and then i knew i couldn’t finish last 3 reps before bell so i just went ahead and rested.
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0:00-6:00
For Time:
1k Row
Max Wall Walks in remaining time
TWO Scores: 1k Row + Wall Walk Total
– at 10min mark:
10-17min:
Start at 65% —->build to 85% 1RM Clean and Jerk (any style)
3:26 row – 15 WW – this is progress but i definitely left some reps out there. Shoulders just felt tired and i felt like a big baby. I got 3 out the gate within the first 20-25 seconds 7 the next minute when i really didn’t want to go and 5 the last minute.
255 on C&J – this is over 85% but it was just convenient loading with the plates i had laying around but overall felt pretty good on the jerk, power cleaned up until this last lift
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5 sets of 6-8 strict HSPU, rest minimally to keep unbroken
Did 5 sets of 8 but also made up the ghd sit ups from yesterday and did 10 of those right before the hspu. There was still a little discomfort in that left side, felt more ab than oblique today so just went smooth and steady there.