9/25
A1 – Strict HSPU x 10, rest 1 min
A2 – 6 wall walks for time/60ft HSW for time, rest 3 min x 4 alternating sets
*each super set starts with strict HSPU, then alternate the following movement
Ww – 38-41. Hsw – 1:30 – 1:52 – my handstand struggles or i think more to positional restrictions. I’m at the computer a bit more with clients and not doing enough mobility to off set the accumulation of computer positions and it is very evident here, also not doing a good job of keeping my head in a neutral position much more aggressively looking at the ground leading to a big arch and a ton of extension in my lumbar
B1 – Paused strict rope climb x 1 rep to 12-13ft (1 sec full pause after each grab/step – https://www.youtube.com/shorts/_YtIQAqq_C4 ), rest 30 sec
These actually felt really good….and on the last set i did from seated L – but was much harder coming down that set
B2 – Band assisted strict chest to bar pullup x 10 for time, rest 3 min x 3 sets (chest makes contact at top, same band setup as last week)
We did not do this set up last week and i actually started failing some reps in the 3rd round…..forgot my times at this point.
+
3 sets
Row 1k @ 2:00/500m pace, rest to 4:30 mark
40 wallballs for time @ 30lbs to 10ft
new set every 10 min
2:20–2:02–2:1 – really played around with small sets and short breaks and was pretty happy with my ability to sustain that with the heavy medball
9/26
A1 – 8 TNG power snatches @ 95lbs, rest 1 min
A2 – 5 ring MU, rest 2 min x 4 sets
Played around with different snatch techniques – no hip contact and no foot movement etc….. – rmu felt smooth and the rep range of 5 really made me focus on big hip pop.
+
2 rounds for time, high effort
3 dbl DB devil press @ 50/hand
6 echo bike cals
9 bar facing burpees
if both rounds are completed in under 2 min, rest to 4 min mark and go again. continue until you fail to finish work in 2 min window, or you complete 5 successful rounds
Not sure if there was still a ton of fatigue from the weekends comp so it was hard to really hammer down the throttle – i didn’t finish the first round, i was 1 burpee short – so i ended up going 2-4-6 – and times were 1:38-1:36-1:39-1:31
9/27
6 min running clock
25 cal echo bike, into
AMRAP remaining time
10 1-arm alternating DB snatches @ 70lbs
10 cal ski erg
3+19
(rest 6 min)
6 min running clock
20 cal echo bike, into
AMRAP in remaining time
5 sandbag ground over shoulder @ 150lbs
10 burpees over bag (lateral jump)
2+9 – the sandbag crushed my soul today…..i did have a goal to move fast and smooth on the burpee so never broke rhythm and that did make the sandbag a little harder
(rest 6 min)
6 min running clock
20 cal echo bike, into
AMRAP in remaining time
6 sandbag on shoulder squats @ 150lbs
18 crossover single unders
3+7 – if i could get through the crossovers i found a killer groove and just fought for fast reps on the sandbag and that was a big confidence boost