7/5
A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%)
165×3-175×2-180×1 – last week i really struggled here, but today I thought, let me see about foam rolling my lats and it improved my position so much that it felt closer to normal. have to prioritize this moving forward
B – Power clean x 1.1 + Squat clean x 1, rest 12 sec/2 min x 5 sets
205-220-230-240×2 – on the last set i missed the 2nd power, so i took another minute off and starting back from scratch. I was pretty close to not power but it was good
C – TNG push presses x 5 reps with 2 sec hold overhead after each rep, rest 2 min x 5 sets
165×2-175-180-185
D – BB clean grip floating deadlifts x 6, rest 2 min x 4 sets
235-245×3
E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 25-35 sec, rest 90 sec
E2 – Single leg side plank series – 6 sec with top leg floating, 6 sec with top leg supported, 12 sec regular side plank, rest 30 sec bt sides x 3 sets
made up on friday
7/6 – OFF
7/7
Overlap
+
Ruck walk 4 miles (conversational effort)
7/8
A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min
50-55-60×2
A2 – Archer pullups x 3/direction, rest 1 min x 5 sets
done
B1 – Parallette pushups x 8-10, rest 1 min
10
B2 – High tension banded horizontal rows x 10-12, rest 1 min x 5 sets ( https://www.instagram.com/p/CcAlGhkDTrj/ )
60 – when i got to this point i did not feel good, I don’t know if my food hadn’t digested or I was just exhausted from heat but i called it. I did not feel good at all
C1 – Parallette L-sit x 12-15 sec, rest 45 sec
C2 – V-ups x 10-12, rest 45 sec
C3 – Hollow rocks x 30 sec, rest 90 sec x 5 sets
D – Skin the cat on rings x 3 reps for controlled range, rest as needed x 3 sets
+
AMRAP 60 sec of hand over hand rope climbs with feet on floor (weight vest)
rest 180 sec x 4
7/9 – OFF
7/10
A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
175-195-215-230
B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)
115
C1 – BB inverted rows with feet elevated x 6-8, rest 1 min
8’s
C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)
225-235-247-257-267 – on 247 I thought I was at my top number for the day, but then I really dialed in a few things mostly mentally but locked down positions as well. 267 was tough but it felt good to hold that weight overhead
D1 – 1-arm DB side bends x 12/side, rest 15 sec bt arms and 1 min after both
55
D2 – Banded assisted Strict C2B pullups x 14, rest 1 min x 4 sets
Ouch, actually had to double up bands as I was unable to make chest contact on rep 13 and 14 for the 3rd set