7/26
12 cal bike erg
10 Hang Power Clean @ 95lbs
48 DU’s
12 cal bike erg
Rest 2min
x 3 Rounds @ fastest sustainable pace possible
1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo cals
+
12 cal ski erg
10 Deadlifts @ 245lbs
12 chest to Bar
12 cal ski erg
Rest 2min
x 3 Rounds @ fastest sustainable pace possible
**record round time / split for each set
2:18–2:19–2:29
(rest as needed)
20 min continuous jog
done
7/27
10 Rounds for time
3 Clean and Jerks @ 135lbs
3 Ring Muscle Ups
10:31 – took a very very conservative approach to this…not to mention I did it at a much earlier training time than i’m used to. So far the observation i am making on my shoulder is anything that goes into a big arch swing, or the shoulder could roll forward like an overhead squat is the only things that cause some discomfort. It is low on the pain scale but still present. So lets not change a thing and keep moving forward as it is not a major worry of mine, but I feel equipped enough to adjust as needed based on feel for the day. But the rings feel much better than the arch on the TTB, and c2b yesterday was less than TTB…..actually semi happy with this today even with a slower time. the conservative approach was not rushing my transition to the rings but around round 5 I felt some things I was missing in my kip and that boosted my confidence there.
+ (rest as needed)
A – BB bench press drop set
3 tough reps, rest 30 sec
9 mod reps, rest 30 sec
15 light reps, rest 3 min x 3 sets
*rest breaks inside of a set are just to do a quick weight change
205/155/125 the drop sets were the same loads as last week but the set of 3 was heavier
B- (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets
20’s
C – 60 reps of banded tricep pressdowns for time (get a good amount of band tension, should start with a tough set of 20-25 then have to chip away)
Done – i have completely forgot what my time was by now