I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and the week.
EMOM x 5
3-4 ring MU for quality
4-4-4-3-4
+
EMOM x 5
6-7 strict HSPU
7-7-6-7-6
+
EMOM x 5
8-10 chest to bar pullups
10-10-10-8-10 – biceps felt a little stressed by this point, not sure if the ring work played a role but that was the main reason I pulled back in the 4th minute
+
EMOM x 5
10 dbl DB bench press @ 50-60lbs/hand
50-60-60-60-50
+
EMOM x 10 (5 each, alternating)
Odd – 15 GHD situps
Even – 5 wall walks
On the 3rd round it took me 48 seconds to do the ghdsu, so I rested a little bit and then continued. I was fine with the wall walks but ghd’s just smoked me
7/13
AMRAP 20 minutes
300m Row
20 alt DB hang power snatch
50ft single arm OH walking lunges (25ft segments)
6+300+11 – not sure if I had done this as a single but the ghdsu from earlier felt like they played a role in my lay back on the row, which I felt like I just couldln’t hold really good power output there. But had I done the ghdsu on Friday the soreness possibly still would’ve been some carryover fatigue/sorenes. Snatch unbroken and lunges I stopped trying to to the 50ft unbroken when turning around but that transition definitely slowed down a lot.
7/14 – OFF
7/15
Thoracic prep (your choice from drills that have worked best)
*for these, do them right up against a wall so that you have it there to catch you if you go too far forward
Not as good today as last week as my abs were still so freaking sore and felt really hard to contract on the first 2 but the tripod work felt a little better and I did not fall over as much.
*for these, do them right up against a wall so that you have it there to catch you if you go too far forward
These got really fun when I realized how much compression you have to create in order to make this happen. But of course with that level of tension I fatigued a little quicker
I know this was going to be sneaky hard so I opted to go for the lower end range of reps and boy was I right, and of course what seems like the simplest move in the cobra had the deepest level of discomfort
Even sets – 60 sec AMRAP lateral burpees over erg 18–17–17–17–17–16–17–17–18–21
(will be 30 sec rest bt sets, I’d LOVE to see consistent splits for first 6-8 of each then find a little push for the last few, so lets pace this well)
I think i paced this really good, but a hard pace that made it really hard to dig in even more on those last sets
7/10
A – Floating squat snatch triples, rest 3 min x 5 sets (all working sets above 135lbs)
145–/150—155—160—165
+
5 rounds for time
1 round of DT @ 135lbs
50 DU’s
*do this as 2 min working window, 1 min rest. use this setup to chase some urgency and turnover/transition speed.
6:42 —well, if it could have gone wrong with the DU it did. I feel super confident I could’ve finished this in sub 6….my shoe came untied in the 2nd interval and I powered through that set of dubz but I was going to lose a lot of time so i tied it when i got back to the barbell. Then on the next round of dubz my rope broke, this was near the end of the 2 min so i didn’t lose a ton of time but i did lose some.
Posted inGames Prep|Comments Off on Monday – Wednesday 7/8/2024 – 7/10/2024
Active arch body hold from GHD x 15-20 sec (create a STRONG position here by thinking about lifting hips off pads through tension https://www.youtube.com/watch?v=4XrFN0-yIfk )
Belly to wall HS hold with 3-4 slow hip flexion/extensions to force thoracic extension (reminder to grab me for this so we can work through it)
+
Overhead activation work, 4x through, rest as needed
B – BB bench press – 5 sets of 8 @ 125lbs, rest 2 min
done
C1 – Straight arm lat pulldown from standing x 6-8, rest 1 min
Actual lat pulldown machine
C2 – Dbl DB 6-way raise x 5 reps, rest 1 min
10
C3 – Strict rope pullups x 6 (3/top hand), rest 1 min x 4 sets
done
Day 2
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:21—1:20—1:18—1:18—1:20
+
Rest 10 min while you accumulate 100 sec of face up GHD plank hold
done
+
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:18—1:20—1:21—1:30—1:40 probably should’ve called it after the 4th set but I wanted to get in one more
Day 3
Power snatch x 1/Hang Power snatch x 1/OHS x 1, rest 30 sec
Squat snatch x 1/Hang squat snatch x 1/OHS x 2, rest 3 min x 5 sets
165 across
+
Strict press – 8,8,5,5,2,12. rest 3 min
*heavier with each set down to the 2, then take some load off and grind for a hard set of 12
105—115—120—130—152—110
+ (rest as needed)
EMOM 12 min:
1- 12 CTB Pull-ups
2- 10 OHS @ 95lbs
3- 50′ HSW
4- 5 shuttle runs (1 rep = 25′ down and back)
Only first set was UB on hs walk – felt the over arching but just don’t have the fatigue based exposure
+ (rest as needed)
EMOM 12 min:
1 – 12 box jump overs @ 24in
2- 50ft dbl DB walking lunge @ 50lbs/hand
3- 12 kipping HSPU
4- 5 bar MU
Felt really good here
+ (rest as needed)
Single leg GHD hip extensions x 5-7/side into 5-7 full ROM GHD raises, rest as needed x 4 sets
done
+
Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets
*Reverse/forward/lateral/crossunder
Day 4
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 60 sec echo bike cals
2 – AMRAP 60 sec row cals
3 – AMRAP 60 sec ski cals
4 – Rest
*Full Mikko’s triangle. You should have a good target by now on which machine is the limiter, and at what number you can try to shoot for across.
Wasn’t quite sure what to shoot for here, keep the limiter more sustainable and push the others, stay hard RPE but fairly consistent across the 4 rounds – so i just kind of went for it
100 cal echo, progressive intensity, faster every 30 cals, open it up last 10
8:01
+
Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath cycles with head on ground. rest as needed x 3 sets
+
Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 7 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets
+
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 10 alternating reps, rest as needed x 3 sets
+
Piked HS walk 180 degrees + 8 piked HSPU with hips above hands (2 breaths/rep) + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup
7:29
Day 2
Every 3 min x 4-5 sets
13 cal row
13 bar facing burpees
1:12–1:11–1:09—1:13—1:11 – from 2 weeks ago as the 13/13….
1:16—1:14-–1:08-–1:08—1:08 – from today with the 14/14 progression
+
Rest 10 min while you accumulate 90 sec of face up GHD plank hold
done
+
Every 3 min x 4-5 sets
13 cal row
13 bar facing burpees
1:12—1:13—1:16—1:18
1:12—1:11—1:16—1:17
Day 3
Power snatch x 1/Hang Power snatch x 1, rest 30 sec
Squat snatch x 1/Hang squat snatch x 1, rest 3 min x 5 sets
135-155-165×2
+
Strict press – 6,6,4,4,2,10. rest 3 min
*heavier with each set down to the 2, then take some load off and grind for a hard set of 10
110-120-125-135-150-115
+ (rest as needed)
5 rounds, new round every 2:30 min
12 chest to bar pullups
8 dbl DB box step overs @ 50lbs/hand
12 dbl DB push press @ 50lbs/hand
1:10—1:06—1:22—1:09—1:18 – took an extra minute of rest after the 3rd. The biggest limiter was my triceps feeling smoked from the burpee yesterday. Felt it was so much fatiguing work to grind through those 12 UB. Broke up the step overs a few times to see if it helped my cycle efficiency on PP
+ (rest as needed)
Single leg GHD hip extensions x 4-6/side into 4-6 full ROM GHD raises, rest as needed x 4 sets
done
+
Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets
*Reverse/forward/lateral/crossunder
Day 4
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 50 sec echo bike cals
2 – AMRAP 50 sec row cals
3 – AMRAP 50 sec ski cals
4 – Rest
*target – same paces as last week, more work less rest
I did do this last week but I went ahead and ran it back as i did last week – i hit 14’s – much easier to hit the targets this week but the row felt like it was a higher RPE
+
200m backwards walk cooldown
Posted inGames Prep|Comments Off on Done June 6/29/24
100 cal echo, progressive intensity, faster every 30 cals, open it up last 10
+
Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 3 sets
done
+
Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets
Are the knees supported or off the ground here…i did a little of both
+
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 8 alternating reps, rest as needed x 3 sets
I used to love these and this is also a good indicator of my shoulder health. I still feel a little weakness in my left shoulder when getting into hip extension
+
Piked HS walk 180 degrees + 6 piked HSPU with hips above hands (2 breaths/rep) + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
Might be the hardest piked hspu I’ve ever done, not bad but the 2 breaths/rep is a game changer.
100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup
I completely forgot to mark my echo times but the first set was around 7:20 and the second one was sub 7, i think in the 6:30-6:45 range
Every 3 min x 10 alternating sets
Odd sets – Row 12 cals + 12 bar facing burpees
Even sets – Echo 10 cals + 15 wallballs
1:05–1:01–1:00–:58–:56
:53–:53–:50–:50–:51
+
Every 2 min x 10 alternating sets
odd sets – heavy 50ft prowler push
Even sets – heavy 50ft back rack yoke carry
Had to do a make shift yoke with loaded and banded kb’s
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
+
A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (build in loading from last week)
155–160–165×3
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
40
B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 sets
On the 4th set, it was either a major fight to maintain the false of actually get c2b by the 4th and 5th reps
C1 – Bottom of ring dip support hold 20-24 sec, rest 30 sec
24 much much stronger positions this week
C2 – DB arc rows x 8-10/side, rest 90 sec x 5 sets
30
D1 – Single leg standing side to side KB pass x 6/direction
D2 – Banded frog pumps x 20
D3 – Banded hip thrusts x 20, rest as needed x 3 sets
Made up on saturday
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 45 sec echo bike cals
2 – AMRAP 45 sec row cals
3 – AMRAP 45 sec ski cals
4 – Rest
*target – same paces as last week, more work less rest
Paces were the same as I could remember, last week hit 13 cals in that window this week 14…..it was by round 8 that got really grindy on ski, row i knew I was going to hit bike also was solid as a strong start, but ski I hit every time but with half seconds to spare
+
200m backwards walk cooldown
Done
Saturday
Not a good day, i don’t know if I went into the gym dehydrated or the lack of airflow in the gym today increased my body temp and i couldn’t cool down. When i got into my conditioning i felt weak and out of shape, i think weather/temperature had more to do with it than anything but it was very humbling.
Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation
I forgot how tough this can be, this by far was the toughest one and made me feel like i was going to panic a few times – hardest to control inhale after the exhale
+
3 sets
3 min bike @ 300 watts, directly into
Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle
Keep the hips tucked and feet up was the hardest part but this position felt like it opened me up temporarily and just want to be able to have that positions sustainable position
+
3 sets
3 min row @ 2:00/500m pace, directly into
Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.
My hands were pretty sensitive so this was hard today
Day 2
For time @ 85%
30-20-10
Row cals
Toes to bar
HR pushups
(rest 10 min)
For time @ 85%
30-20-10
Bike cals
Wallballs (20 to 10)
Russian swings @ 24kg
Forgot to log times but first one was around 9:33 and second one was 9:56 i think – i know they were both sub 10 but right around that marker
Day 3
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
I used to love these
+
Piked HS walk 180 degrees + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
done
+
A – BB OHS @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)
105×2-125×3 – felt good and nice to have some weight in my hands but dang it was tough on that tempo, overhead felt amazing though
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
3 with false was solid but started losing going into 4
C1 – Bottom of ring dip support hold 18 sec, rest 30 sec
18 seconds was just right today
C2 – DB arc rows x 6/side, rest 90 sec x 5 sets
Finding right weight and pattern was half the challenge
D1 – Single leg standing side to side KB pass x 4/direction
D2 – Banded frog pumps x 10
D3 – Banded hip thrusts x 10, rest as needed x 3 sets
Skipped – unable to balance on ankle and felt uncomfortable to get into frog pump position
Day 4
EMOM x 10
Odd min – 3-4 ring MU
Even min – 3-4 front squats @ 30X1 tempo
+
AMRAP 14 min
4 bar MU
25 DUs
8 1-arm DB hang snatch @ 50lbs (4/side)
25 Du’s
16 toe to bar
25 DU’s
skipped
Day 1
4 sets
3 min row @ 2:00/500m pace, directly into
Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation
Much better on all today but 4 sets was so much harder – did all work outside and this too drained my energy
+
4 sets
3 min bike @ 300 watts, directly into
Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle
+
4 sets
3 min row @ 2:00/500m pace, directly into
Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.
Day 2
Every 3 min x 6
Row 12 cals
12 bar facing burpees
1:06—1:04—1:03—1:00—:59—:56
(rest 10 min)
Every 3 min x 6
Echo 10 cals
15 wallballs (20 to 10)
:59—:57—:56—:58—:55—:51
It felt so good to get after it and have some intensity today – that was fun
Day 3
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
+
Piked HS walk 180 degrees + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
+
A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (mod loading, tempo/positional focus)
125×2—-145×3 – a little uncomfortable on the ankle but manageable think it was more holding that tempo
B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 4 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
C1 – Bottom of ring dip support hold 20 sec, rest 30 sec
C2 – DB arc rows x 8/side, rest 90 sec x 5 sets
20
D1 – Single leg standing side to side KB pass x 5/direction
D2 – Banded frog pumps x 15
D3 – Banded hip thrusts x 15, rest as needed x 3 sets
Same – ankle still not ready for these positions
Day 4
5-6 min easy bike erg
No bike erg today
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
Did 3 sets as i needed a little extra umph to get going
+
EMOM x 40 (10 rounds)
1 – AMRAP 40 sec echo bike cals
2 – AMRAP 40 sec row cals
3 – AMRAP 40 sec ski cals
4 – Rest
*target – same cal number for all machines for all sets. figure out which machine will be the limiter, what you can/want to do for that one in the 40 sec, then start there.
If i had reset the echo everytime that might have been the limiter but with that factor out of the way it was the ski – target was 13 cals – that was a bigger challenge than i thought it was going to be but after half way i zoned out, dialed in even more and it got tough but was able to fight through. Definitely didn’t feel like an aerobic limitation.
+
200m backwards walk cooldown
done
Posted inGames Prep|Comments Off on Due June 9, 2024
A. Snatch: 3,3,3,2,2,2; rest 2-3 min b/t sets – 80-84% for triples; 86% for doubles – quick reset b/t reps
175&185
B. Back Squat: Build to an 8RM for the day; Max of 3 sec b/t reps
275 this was my goal hope and target and not sure there was 5 more pounds in the tank by the last rep but pretty happy with that
+
EMOM x 9
Min 1: 4 1-arm alternating DB Squat Snatch – build to a heavy DB (70-80-90)
Min 2: 4 1-arm DB OHS/side – building to a heavy DB (65-70-80)
Min 3: 4/side 1-arm DB shoulder to overhead – building to a heavy DB (65-50-50) – this was still a little painful in the rack position coming off the shoulder so actually backed off
+
3 Sets:
3 min AMRAP:
5 Bar Facing Burpee
5 power snatch 135lbs
5 Front Squats @ 135lbs
rest 1 min bt sets
3+6 — 3+3 — 3 – this was nasty and gnarly
+
2 sets for quality:
14 Patrick Step Ups/side
Side Plank Clamshell Iso Hold/side: 30 sec hold; 60 sec rest b/t every 20 seconds
Rest as needed b/t each
done
+
1 set
5min Row @ 20 strokes/min, pace around 2:05-2:10/500m
5min Backward walk (light sled drag if possible)
5min Box Breathing (4 in / 4 hold / 4 out / 4 hold)
Done – the perfect end to the training day
4/30
A. Split Jerk: 3,2,1,3,2,1; Rest 2 min b/t sets – Blocks allowed this week, 75,80,85%; 77,82,87% 1RM SJ
205-225-235-215-230-245
B. Push Press: 4,4,4,4; Rest 2 min b/t sets – Building sets, brief pause/reset ok, final set heaviest
135-155-175-195 – only the set at 195 was a grind and wasn’t painful – or the pain was low on the scale
+
2 sets:
C1. DB Bench Press @ 2110: 8-10 reps – close to failure each set but stick to tempo – One head touches chest at bottom, one head touches together at top
Rest 20 sec
60
C2. Strict HSPUs; 20 for time (1min cap)
Rest 2 min
15 (10ub and then hit the wall 2/2/1) ——12
+
For time (16 min cap)
50 Crossover Singles
40 Dual DB Hang Power Clean (50/35lbs)
60 Crossover Singles
50 OHS 115/80
80 Crossover Singles
60 TTB
So……it wasn’t until after the end of this and later in the day that I found out the proper counting of crossovers. I have only been counting when I crossover in the front, since I didn’t do quarters last year I never went through the rule book, so all this time i have thought i absolutely suck at crossovers and have been doing double the work. Needless to say i was pissed after this workout becuase once again my person was that i suck at Xover and then I was pissed b/c of learning that i have been doing double the work for a year now….i got 10 TTB in the 16 minutes
E3. Leg Scissors w/mini band; 12-16 alternating x 2; rest 60-90 sec
done
5/1
A. Power Clean/push jerk x 3 reps – AFAP @ 80% 1RM PC, rest 90 sec x 3 sets
205
+
EMOM x4
30 DU’s + 4 power snatches @ 155lbs
i wanted to see what was going to happen and did the first 2 sets as tng snatch and that might not have been the best strategy but thank goodness it was only 4 sets or else I would’ve died
+
3 rounds
50′ HSW
18-15-12 KB Deadlifts @ 70lbs/hand
6-5-4 Bar muscle ups
rest 6min
3 rounds
11 chest to bar pullups
50′ FRWL @ 115lbs
25 Cal C2 Bike
At this point i don’t remember my times but the first part was around 6-8 minutes and the second part was right at 10 and also had to use echo for the bike
5/2 – OFF
5/3 (rope climbs here)
4 rounds (18 min cap)
10 Shuttle Runs
21 Wall Balls @ 20lbs
14 GHD situps
7 Ring Muscle ups
17:53 – longer transitions due to logistics but this was fun and really pushed it. Pace was high until last round when the ghdsu starting taking a toll.
+
2 sets:
10 DBL DB Snatch @ 50lbs
5 Rope Climbs
100ft HSW for Time
Rest as needed
This was choppy as i was still a little smoked from the first part, but rope climbs went well and hs walks was not so much
A. Clean/Jerk: 6 Tech singles for the day – 2 @ 80%+; 2 @ 84%; 2 @ 86-90%; rest as needed
225-240-245
B1. Front Squat: 3,3,3 – 80-85%; Rest 60 sec
255-275×2
B2. Strict Press: 5,5,5 – 77-82%; Rest 3-4 min
95 strict press is the only movement that appears to create any level of discomfort on the shoulder…..any dynamic movement has created no pain just that initial press
+
Pistol Tech Work:
25′ Duck Walk
rest as needed
6 Single Leg Deck Squats/leg
rest as needed
12-20 Banded Pistol Squats (set band at bottom of squat so you sit into band for assistance)
rest as needed x 1-2 sets
done
+
2 sets
15 Cal Ski Erg
15 Box Jump Overs (Step down)
1min AMRAP Strict HSPUs
16-15
Rest 3 min
15 Cal Ski Erg
100 Double Unders
1min AMRAP Ring Dips (ensure your shoulders and pecs are WARM here)
17-21
Rest as needed to full recovery
+
Cool down @ easy effort
7 min walk
7 min row
7 min bike
5/5 – OFF
Posted inGames Prep|Comments Off on Monday 4/29 – Saturday 5/4/2024
A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets
*mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom
50 across – thought about going a little more but the concentric tempo made me question if I would be successful, left tricep felt like a slight limitation
3 sets – all sub 2 – was going to do a 4th but on the 3rd set I didn’t want to get over exerted with the shoulder as it got really grindy and was afraid I was going to have to do 5 & 1 on wall facing on that last set for me
+
Every 5 min x 4 sets
Row 50 cals @ strong effort
2:29-2:30-2:32-2:29
Posted inGames Prep|Comments Off on Wednesday 4/10/2024
45 sec foam roll per major body part on each side (hamstrings, quads, lats)
x 3-4 sets. HR should stay around 120-130 throughout
This is probably exactly what i needed, but i was eager and antsy to do so much more
4/9
Power clean x 5 + Shoulder to overhead x 3, rest 2 min x 6 sets
155-165-175-185-195-205 – clean felt great and easy, shoulder to overhead @ 185 and up was all about being in good positions and I was good to go with no pain. felt some discomfort on the first set but it was around a 1 or less on the pain scale
+
Back squats – 8 reps every 90 sec x 5 sets, fast cadence
185
+
3-4 Sets, keep quality high
30 Crossover Single Unders
15 chest to bar
30 Double Unders
15 toes to bar
rest 3 min bw sets
1st and 3rd round rhythm of crossovers was off – 2nd set was sub 2 and felt really good
+
4 rounds, target of getting faster with each round, starting around 70%
21 wallballs
15 ski erg cals
9 BBJO @ 24in
12:14 – this was a nasty little triplet, I sandbagged the first one big time and that’s when i realized this was going to be hard as shit
Posted inGames Prep|Comments Off on Friday 4/5/2024 – Tuesday 4/9/2024
3 rounds of (50ft farmer carry walking lunge + 20 toes to bar)
into
2 rounds of (50ft front rack walking lunge + 15 chest to bar)
into
1 round of (50ft overhead walking lunge + 10 bar mu)
*dbl DB’s @ 50lbs/hand
AGQF workout from last year, prep well and come up with a plan that will keep momentum but get you to that last couplet with the ability to push
14:20 – might have been a little too conservative on the first couplet, but I was afraid of the lat fatigue. I did lose rhythm on my c2b and do not remember my splits there….my splits were where i planned for the first couplet. Second couplet i broke the lunges on the first set because i was afraid of my biceps blowing up but didn’t break the 2nd one, just thought i was going to be ok, but the rhythm went from goal of 8/7 on c2b and on the 2nd set ended up having to adjust to 8/1/2/4. BMU was 3-3-4, originally on the set of 4 I was going to do 2/2 with really short breaks but I said to myself bigger kip and you could do it. If this was a QF this year, i would be able to make some major advancements with tightening up breaks and a little more confidence then i had today in the pullers.
Posted inGames Prep|Comments Off on Wednesday 4/3/2024
