A. 1rm bench- 255, not bad no pec tightness haven’t benched in awhile but not mad about that number.

B. 1 rope climb+2 Rope Climbs- felt solid

C. 2 minute Amrap rope climbs 1m legless-1m regular- 4 legless + 4 rope climbs. Felt fairly good being taller helps cut some distance.

D. 100’ hsw for time- 1:02.   25’ segments all unbroken.

E. 10 ab @300 watts every 2m 10 air squats- felt good legs filled with the blood they were a touch sore from Wednesday’s wb+ab workout.

1rm clean- 305 not mad about this with not consistently weightlifting the last few months

1rm front squat- 335 same thing with the clean not bad with not lifting a lot lately. Core or upper back got hunched a touch forward.

10 rounds(10cal bike+ 20 wb) unbroken wb first 5 rounds then 15/5 last five. Breathing become hard legs didn’t feel awful. 15:04 total time. I might have paced too much nervous I would blow up in the last few rounds.

A. 3 pause snatch DL-185 really focused on form

B.snatch complex- 95lb worked hard to move perfect.

C. 3 pause clean dl-185 felt more comfortable then snatch dl.

D. Clean complex- 135 this felt good

E. 15 ub wallballs

F. Ub thruster sets- felt solid chest came forward on the 135 bar

G. Ub ohs- these felt good

H. Ub American kb swing-

I. Elevated split squat-

J. 1 arm ohs kb- these are very hard to keep chest upright.

K. 2 arm ohs kb- very hard to stay upright

5 min Amrap bar facing burpees- 82 total stayed steady through. Push-up from ground become fatigued

A. Parallete Lsit Amsap: Felt ok hard to get legs up felt like shoulders cant tuck down.

B. Single/double under: Felt fine

C. Box Jumps: These felt good felt like lands were solid.

D1. Hanging Lsit- Hard movement shoulders feel tight in the dead hang trying to bring legs to 90 degrees

D2. Strict knee ups: 20 felt better then Lsit it felt good.

D3. 5min amrap t2b- Not great lats dont seem to engage. Teres minor on left shoulder seems to flair up on me.

E. Hollow holds: Hollow holds feel good straddle is a struggle tight in adductors.

F. Shrimp squat: hard knees want to track inwards on both sides.

G. Kneeling stance toes tucked: not sure if i did that right felt awkward not sure.

H. Lateral hip bending: Felt ok, QL on both sides im sure could be more mobile.

I. Cat/cow: Lack range of motion in flexion i feel.

J. Front back split: Tight in hamstrings and adductors thats a long way down for me haha

K. pancake squat: Defiantly needs work seem very tight watching video of it.

10 minute bike for Cals: 160, not great stayed steady throughout right adductor seems to cramp some on me doing longer assault bike workouts. Lactate was not horrible.

A- with 95lb barbell (5pp+5pj+2 split jerks) -This felt fine

B1- Hs hold Amsap- 30 seconds, I struggle with the hollow position and being efficient in it. Something to work on shoulders feel tight.

B2- max ships- 13 not a great number

B3- Khspu in 5 minutes- 58 total, disappointed with this shoulders felt fatigued early. Felt in chest much more then in lats and triceps.

C1- Pronated grip pullup hold- 23 seconds felt fairly comfortable

C2- Wtd Pullup- 78lb this felt pretty solid.

C3- Strict Pullups- 13 not bad not great

C4- C2B 5min amrap- 59 once again kind of disappointing. Opening set of 20 then felt fatigue and movement felt stiff and not fluid. Once again more chest and biceps then lats.

D1- Dip postion lockout- 33 seconds felt comfortable

D2- Wtd Ring dip- 53lb depth maybe alittle questionable but felt fairly good

D3- Max set strict ring dips- 20 felt pretty happy with this

30 minute time trial row

7,998 meters total

average 500 pace- 1:52.8

average heart rate-141

High heart rate- 169

Thoughts- overall felt ok, butt got sore rowing and definitely was a mental grind to stay in the zone. Legs and pull got fatigued last 8-10 minutes.

shoulder analysis