Wednesday- Oly Complexes + Tester + Aerobic Finish
A. Power Clean & Jerk- build to 80% for a single (just CNS prep)
Worked up to 235 (no pause)
255 pause. Stopped there. Didn't add up weight til end. Felt good.
+
18 min AMRAP
15 Box Jumps, 24”
12 Shoulder to OH, 115#
9 Toes to Bar
11+15
+
10 min easy run cool downTuesday- UB CP + IGT + Therapy
10 min AMRAP Cindy
5 Pull Ups
10 Push Ups
15 Squats
16+15
10-15 min
1RM Clean & Jerk
300
15-25 min
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
8+6
25-30 min
1RM Snatch
No lift. Missed 225 twice.
Training, went for it
Stoked with Cindy progress. Had Jen judge me open standard too. Didn't give me anything. Ha
Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing
A. Hang Snatch - tough single **call it after FIRST miss
215. Missed 225
B. Power Clean to Push Jerk, no pause- 10RM **call it after FIRST miss
185 (did 155, 170, 185)
+
For time:
15 Power Snatch, 95#
12 Power Snatch, 115#
9 Bar-Facing Burpees
6 Power Snatch, 135#
2:27
rest 8 min
For time:
15 Power Clean, 135#
12 Power Clean, 155#
9 Bar-Facing Burpees
6 Power Clean, 175#
2:27 ( no joke, same time. Ha)
+
Air Bike- 10 min- build from Z1→ Z2 off feel
148 cals
343 avg watts, 64 avg rpm
Despite snatch, good day today. Felt like I could push. Starting to move like I want to again. 👍
Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold
3 sets
Bird Dog @ 11X5, 5-7 reps **keep both legs locked out throughout movement
Dead Bug @ 15X1, 5-7 reps **keep both knees off ground throughout movement
Banded Air Squats @ 2020, 10 reps **loop band around knees
Complete.
+
A. 75 Good Mornings @ 3030 w/ 65# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..
Complete.
+
Row 20 min
**every 4 min, hop off and do 10 Toes to Bar
5333 m 1:52.6 avg/500 m
Did 4:00 intervals with undefined rest.
Wednesday- Oly Complexes + Tester + Aerobic Finish
A. Over Head Squat- build to 1RM
305. Must have missed 325 5 times.
+
20 min AMRAP
5 Power Cleans, 165#
10 Toes to Bar
15 Wall Ball, 20/14#
10+24
+
10 min easy run cool downTuesday- UB CP + IGT + Therapy
A1. L-Sit Rope Climb from seated w/ wt vest 20#- 4 x 1 rep as high as possible, rest 30 sec
A2. 20# wt vest Deficit Strict HSPU’s 4 x 5 reps, rest 2 min **start w/ 25#’s
Complete. Got 4 (down and up)
25's across.
+
For time:
20 sets of 5 Unbroken CTB Pull Ups for time:
5:59
When the clock gets to 10 min- start
Row 2k for time:
7:25.9
AMRAP Double Unders in remaining time
120
Gotta push harder. Unacceptable.
+
3 sets not for time:
15 Dynamic Blackburns- https://www.youtube.com/watch?v=leMlXkX3pE4
10/leg Lateral Box Step Overs, 20” w/ DB’s in hand
Complete 55s
Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing
A. High Hang Snatch - tough single **call it after FIRST miss
215. Missed 225
B. Power Clean to Push Jerk, no pause- 1RM **call it after FIRST miss
225. Missed 235. Didn't move well today.
+
7 min AMRAP
Burpee Muscle Ups
36
+
Air Bike- 10 min- build from Z1→ Z2 off feel
153 cals. 352 avg watts.
P.M.
10 min Run/aerobic warm up
Complete
+
3 x 20-30 sec high effort starts, rest as needed
Complete
+
Run 1 mile for time:
6:02.7. Goal was 5:54. Best I've felt running in long time.
+
15 min Ido Portal Locomotion
Complete.
Handstands were on point today.
Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold
3 sets
Bird Dog @ 11X5, 5-7 reps **keep both legs locked out throughout movement
Dead Bug @ 15X1, 5-7 reps **keep both knees off ground throughout movement
Banded Air Squats @ 2020, 10 reps **loop band around knees
Complete
+
A. 75 Good Mornings @ 3030 w/ 65# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..
Complete
+
Bergeron Beep Test- EMOM as long as possible
7 Thrusters, 75#
7 Pull Ups
7 Burpees
11+19. That was humbling. First time I've ever done it. Wanna give it another go soon.
P.M. Moved to Sunday.
10 min Run/aerobic warm up
+
3 x 20-30 sec high effort starts, rest as needed
+
Run 1 mile for time:
+
15 min Ido Portal Locomotion
W4
Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density
A. Snatch- 5RM TnG
185x5, 205x4 (hit 205x3 before)
B. Snatch - 1RM
225. Wasn't there today.
C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 6-8/arm, rest 30 sec b/w arms
R: 55x10, 60x9, 60x8
L: 55x10, 60x8, 60x7
+
30 Muscle Ups for time:
3:42.
That's a PR. 3:30 is right there.
+
Front Rack Hold, 5 x 15 sec’, rest as needed **105%+ of FSQ 1RM
447, 455, 455, 465, 465
+
5 min AMRAP Double Unders
365. Close to four hundo, but not close enough. Ha
Wednesday- Oly Complexes + Tester + Aerobic Finish
A. 3 TnG Power Snatch + 3 TnG Hang Snatch + 3 OHS, 4 sets completed in 10 min **start @ final weight from last week and try to build
Got 190 on third try. That dang final hang snatch. Ha.
B. Front Squat w/ 5 sec Pause in bottom + Split Jerk, tough complex in 12 min
275. Attempted 290.
Have been doing these from floor.
+
EMOM as long as possible
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#
21+4 wall balls
+
10 min easy run cool downTuesday- UB CP + IGT + Therapy
A1. L-Sit Rope Climb from seated w/ wt vest 20#- 4 x 1 rep as high as possible, rest 30 sec
A2. 20# wt vest Deficit Strict HSPU’s 4 x 5 reps, rest 2 min **start w/ 25#’s
A1: 3.5. Tough.
A2: 25s across.
+
3 sets @ high effort
20 CTB Pull Ups Unbroken
30 Burpees to 8” target
rest 2 min
20 Kipping HSPU’s
30 Box Jump Overs, 30”
rest 2 min
CTB/burpees: 2:25, 2:43, 3:12
Hspu/bjo: 1:51, 1:58, 2:43
+
3 sets not for time:
15 Dynamic Blackburns- https://www.youtube.com/watch?v=leMlXkX3pE4
10/leg Lateral Box Step Overs, 20” w/ DB’s in hand
Complete. 55.
Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing
A. High Hang Snatch - 1 set/45 sec for 15 reps - 70-77%
195 across. Staying over bar more. 👍
B. Below Knee Clean + 2 Push Jerk- 1/90 sec for 10 sets- 60-73%
235 across.
Practiced no pause on all transitions. From clean to push jerk to push jerk (dip and go). Getting better at that.
+
16 min EMOM
1st- 3 Muscle Ups + 6 Steps Double KB Front Rack Lunges, 70#/H + 4 Double KB Front Squats, 70#/H
2nd- 5 Burpee Box Jump Overs, 20” + 2 Muscle Ups
Complete. Yea buddy that was tough. E
+
Air Bike- 10 min- build from Z1→ Z2 off feel
143 cal
328 avg watts
Really focusing on perfect movement. 👍
Gettin better.
Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold
3 sets
Bird Dog @ 11X5, 5-7 reps **keep both legs locked out throughout movement
Dead Bug @ 15X1, 5-7 reps **keep both knees off ground throughout movement
Banded Air Squats @ 2020, 10 reps **loop band around knees
+
A. 75 Good Mornings @ 3030 w/ 65# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..
+
20 sets @ high effort
7 Toes to Bar
7 Thrusters, 95#
7 Box Jumps, 24”
rest 30 sec b/w sets
1: 37
2: 39
3: 39
4: 40
5: 38
6: 38
7: 39
8: 37
9: 36
10: 42
11: 40
12: 42
13: 43
14: 43
15: 43
16: 45
17: 47
18: 46
19: 54 😳
20: 38
P.M.
10 min Run/aerobic warm up
Complete
+
3 x Run 400m @ -2 sec from last week, rest 30 sec
rest 3 min
x 2 sets
(6 x 400m total)
1:29.2, 1:28.7, 1:30.8
1:26.1, 1:34.2, 1:33.1
+
15 min Ido Portal Locomotion
Complete
W4
Friday- Snatch Battery EMOM + Snatch + Pressing Vol/Therapy + UB Density
A. Snatch Pull + Below Knee Hang Snatch + High Hang Snatch + OHS + Snatch, tough complex in 12 min
205 completed. 215 thru OHS. It's positioning goin down that messes me up. Gotta stay engaged in scaps
B. Snatch Cluster, 1 tough rep/90 sec for 6 reps, building, no misses
205, 215, 225
235 miss, 235 miss, 230 miss
Not sharp at all.
C. Single Arm Half Kneeling DB Press @ 20X2, 3 x 6-8/arm, rest 30 sec b/w arms
R: 10, 10, 10
L: 10, 10, 8
55.
+
3 Muscle Ups/20 sec for 10 sets **get it!
4:27. No juice today.
+
3 Deficit HSPU’s/40 sec for 10 sets - 5” deficit **start with strict and go to kipping when needed
Got all strict. That's a positive.
+
Front Rack Hold, 5 x 15 sec’, rest as needed **100%+ of FSQ 1RM
425, 435, 435, 435, 435
+
45 Double Unders/30 sec for 5 min **get it!
Only got 30-35 avg. gotta get it.
Did 10 min air bike afterwards. Just didn't feel recovered today. Better day tomorrow.
Wednesday- Oly Complexes + Tester + Aerobic Finish
A. 5 TnG Power Snatch + 5 TnG Hang Snatch + 5 OHS, 4 sets completed in 10 min **start @ 135 and try to build 10# each set
135, 145 155, complete.
165: got 4 hang squat snatch.
B. Front Squat w/ 5 sec Pause in bottom + Clean + Split Jerk, tough complex in 12 min
275. Was tough today. Crashed under.
Feels good to hit moderately heavy weight, consistently though.
+
5 min AMRAP
20 Cal Row
20 Wall Ball, 20#
20 Sumo DL High Pull, 70# KB
20 Box Jumps, 20”
20 Push Press, 75#
rest 1 min
x 3
1: 1+1 SDLHP
2: 1+ 1 wall ball
3: 1+1 (or 2) wall balls
+
10 min easy run cool downTuesday- UB CP + IGT + Therapy
A1. L-Sit Rope Climb from seated w/ wt vest 20#- 4 x 1 rep as high as possible, rest 30 sec
A2. 20# wt vest Deficit Strict HSPU’s 4 x 5 reps, rest 2 min **start w/ 25#’s
Got all 4 (barely). Stoked. Let's go! Ha
25's across.
+
3 sets @ high effort
20 CTB Pull Ups Unbroken
150 Double Unders
rest 2 min
20 Kipping HSPU’s
Air Bike 40 Cals
rest 2 min
A: 2:40, 2:55, 3:18
B: 3:16, 3:30, 3:38
+
3 sets not for time:
15 Dynamic Blackburns- https://www.youtube.com/watch?v=leMlXkX3pE4
10/leg Lateral Box Step Overs, 20” w/ DB’s in hand
Complete. 50's across.
Monday- Snatch Tech + Clean Tech EMOM + EMOM SL/MU- breathing
A. High Hang Snatch - 1 set/45 sec for 15 reps - 70-75%
192. No misses. Smooth.
B. Below Knee Clean + 2 Push Jerk- 1/90 sec for 10 sets- 60-70%
225. Dip is getting better.
+
16 min EMOM
1st- 2 Muscle Ups + 10 Steps Double KB Front Rack Lunges, 70#/H
2nd- 5 Box Jump Overs, 20” + 2 Muscle Ups + 20 Double Unders
Realized something today that I haven't been doing. Have been doing walking lunges. Ha. Made time on every one today. Was about :36 seconds each. And breathing was 100% better.
+
Air Bike- 10 min- build from Z1→ Z2 off feel
138 cals
Today Z2 was less watts/RPMs than usual. Was gettin around 64 rpm avg after about 3 min build.
Consistent work today. Felt great.
Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 1 P.M. Run Threshold
3 sets
Bird Dog @ 11X5, 5-7 reps
Dead Bug @ 15X1, 5-7 reps
Banded Air Squats @ 2020, 10 reps **loop band around knees
Complete.
+
A. 75 Good Mornings @ 3030 w/ 45# bar- ABSOLUTELY PERFECT POSITIONS- **If you do this unbroken, you didn’t do it perfect enough. Keep back straight but not hyper extended, push butt back, etc..
Complete. Sets of 5
+
20 sets @ high effort
7 CTB Pull Ups
15 Wall Ball
rest 45 sec b/w sets
1: 37
2: 36
3: 36
4: 36
5: 37
6: 37
7: 36
8: 36
9: 36
10: 36
11: 36
12: 37
13: 37
14: 37
15: 36
16: 36
17: 37
18: 36
19: 36
20: 35
(Had to jog to wall from rig. Otherwise would have been 2-3 seconds faster each set)
Did some suitcase carries afterwards.
5x100' /arm, 115 across
P.M.
10 min Run/aerobic warm up
1.92 km, complete.
+
3 x Run 400m @ -2 sec from last week, rest 30 sec
rest 3 min
x 2 sets
(6 x 400m total)
1:28.8, 1:33.1, 1:35.0
1:33.7, 1:36.2, 1:35.6
Felt heavy.
+
15 min Ido Portal Locomotion
Complete. Did Ido squat too.
