10/23
A. HandStand 1/4 Pirouette; 8-14 turns in each direction – https://youtu.be/_zZ5VODOijM
B1. Lateral Handstand Walk Against Wall 3 x 10 Yards. https://youtu.be/ju00nI5CHKE
B2. Offset Handstand Hold Against Wall 3 x 30 Seconds. https://youtu.be/Hepc0GzIEHI
B3. Cartwheel 3 x 3. https://youtu.be/gPHWIBmZ_9s
B4. Bridge Hold 3 x 30 Seconds
Not as good as last week but feeling like i’m getting minor improvements on some of these positions
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3 sets of:
3 Wall Walks
20 Sec HS Hold
50′ HSW for Time
rest 2-3min bw sets
35-52-43 (rested about 15-20 seconds before going into the last hs walk)
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C – Below knee hang squat clean x 4 – 4 working sets, rest 3 min
185-205-225-245
D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 6, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension
265
E – Front squats @ 21X1 – 4 sets of 4 @ 80-85%, rest 2:30 min, control depth to below parallel and pause for split second before driving out of the hole with speed
225×2, 235×2
10/24
FOTC week 4 redo
Redo complete – improved overall time and first piece with a minor snafu in the 2nd part
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easy 10 min bike
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5 min down regulation breathing
10/25 (compete overlap)
A. BTN Split Jerk – Blocks: 5,4,3,3 – 65,65,70,70% 1RM SJ – Speed focus
175 & 185 – i need more of this….speed felt really good but my footwork felt way off
B. Deadlift: Build to 80% Current 1RM
385 – a bit heavier than my current 80% but loading was more convenient – hate it when that happens
C. Deadlift: EMOM x 5: 15 sec AMRAP @ 70-75% 1RM
70-75% would have been in the 315 range and today was not the day to move that for high reps – went with 275 – and hit 8’s and 2 7’s
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BB Cycling:
EMOM x 8:
Min 1: 15 sec AMRAP Hang Power Clean
Min 2: 15 sec AMRAP Hang Power Snatch
Min 3: 15 sec AMRAP Hang Squat Clean/Jerk
Min 4: 15 sec AMRAP Hang Squat Snatch
*Light/moderate load across/ breathing/cycling focus, Each set should remain unbroken.
I have forgotten all the reps at this point, but squat snatch felt the best, squat clean and jerk was a slow cycle time for me – went with 95, but should have gone 85 to work on the power snatch cycling better
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5 Rounds for Time of:
5 Front Squats @ 225lbs (from floor)
10 Cal Row
7:00
rest 5min
4 Rounds for Time of:
10 Thrusters @ 95lbs
10 Cal Row
5:13
rest 5min
3 Rounds for Time of:
75′ Empty Bar BR Walking Lunge Steps
15 Cal Row
6:11