Warmup

2-3 sets

1-2 banded levers

1-2 hips to rings

5 muscle up trans

Felt solid after the rest day hips to rings are getting better.

25 min amrap

10 db bench

Row 500

10 burpee box jump overs

ab .8 miles

10 c2b

run 400

3 full rounds all db, c2b ub. rowed around a 1:52 pace had some transitions around the gym that took time but happy with the overall work.

25 min amrap

10 alt db snatch

row 500

10 hspu

ab .8 miles

run 400

2 rope climbs

3 full rounds here legs felt very heavy but db snatch and hspu ub. happy overall with these longer workouts and being  able to move steady throughout.

A. Squat clean cluster at below knee height. 4 sets started at 215 worked up to 235. Felt pretty strong and good in the bottom.

B. Pause front squats 2 reps @285. These felt very heavy after monday and tuesday.

C. Emom 10 first 5 2 pj @205 last 5 push jerks @80%+

This felt solid worked up to 250 on last set and felt pretty stable.

Ab 10 seconds @100% x8

Energy and some not great sleep was felt here. Only could get up to 1789 watts and overall just felt pretty worn out with these.

3 sets

row 500 @1:55

12 c2b

12 hspu

10 c2b

10 hspu

Kept all rounds ub times were 3:49, 3:52, 3:59. Happy with this the last round was pretty tough but could not have done this even a month ago so really happy overall.

Skipped the last 2 emoms felt really worn out and tired. shoulders were pretty darn sore also.

Muscle up drills

2-3 rounds

1-2 banded levers

1-2 hips to rings

5 banded muscle up trans

Put the videos up on my youtube these are feeling better particularly the hips to rings

A. AB 3 min @66rpmx4

felt great and was able to hold that pace the whole time. legs recovered well in between also.

Row 800@1:48 pace x4

Was able to hold this also. Felt quick and hr got alitlle high (162) but focused on breathing and staying calm.

12 min amrap

5 hang squat clean thrusters@95

15 cal bike

5 deadlifts @315

5 full rounds+5+14 overall not bad all 5 rounds the dl were unbroken each bike took me roughly 55-minute. Defiantly felt the hamstrings and butt after the row then this.

Pm

Snatch warmup

circling snap pullups

active arch hang

kb windmills

side lying plate overhead reaches

20 sec tuck front lever

20 ghd side bends( old ghd doesn’t work well with these so ended up doing kb side bends)

I will video tape the snatch warmup this stretch felt good but could tell thoracic spine is tight.

A. Squat snatch 12 @80% 185. No misses pull felt solid. Footwork has been a focus and felt solid throughout.

B. Backsquat 6-8 reps @265. Felt solid and speed felt good going up.

C1. Push jerk 5@205

C2. 20 lateral burpees

Push jerks felt fairly smooth and burpee times were :50, :51, :50

Pm

22emom

odd-7 c2b

even-7hspu

All unbroken really happy the progression of both movements

22emom

odd-7t2b

even- 2-3 muscle ups

all t2b ub muscle ups kept at 2’s still working on making them smoother and using my glutes and hips to drive me over the rings.

Emom

odd-18 cal row

even- 2 power snatch @95 adding 2 reps each round

made it through 14 power snatch and 10 reps into the 16. Hr seemed to get higher and higher and couldn’t get it back down those last few rounds.

Warmup- 15 min machine- run, ski,row

A. Hang squat clean 3×3- worked up to 265 felt solid

snatch complex- 6 sets working up to 185. Overall happy with that no misses and pull felt strong.

10x500m row every 3 min

First 5 were 1:39 last 5 were 1:40-1:42. Defiantly ran out of gas at the end.

For time

21 squat cleans@135

42 cal ski

21 ohs@135

Felt good 6:13 total cleans went 12-4-3-2 should have held on longer the second set, ohs went 15-6. Pretty happy with the finish after the ski erg.

C1. elevated split squats

C2. hip ext.

Like this combo feels like my range of motion on in my hips are improving.

Warmup

3 sets

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman hold

1-2 muscle up trans

10 alt pencils

20 min Amrap

20 alt db snatch

1:20 bike

10 single arm pp

1:20 bike

25’ hs walk

5 rounds+20 db snactb :30 sec bike

felt pretty solid all hs ub and db snatch and pp ub.

20 min Amrap

20 db thrusters

40 burpees

60 cal row

200 du

2 full+14 thrusters

hr was pretty high throughout the du. Burpees were smooth

10 min ab increase 2m

3 rounds

5 single leg box jumps

60 sec running in place

10 kb squats with band

all went good

A. Squat clean 3@70% 4-6 2 min rest

215 for 5 sets worked getting hips lower In the start

B. Front squats 3 reps every 2min @275 x4.  Felt pretty heavy but went good keep positions solid.

c. Btn press @75, these get better each week and really seem to help with my hspu strength.

Ab 10 sec @100% effort x6 rest 1:50

max watt 1977!! All above 1750 really happy about this. Power output was great

pm

4 sets

row 500 @1:55

15 c2b

15 hspu

3:08, 2:56, 3:06, 3:04

all sets ub really happy with this

4 sets

ab 2 min @275

15 t2b

15 burpees

3:19, 3:20, 3:20, 3:21,

all ub happy with the capacity the t2b are coming along

4 sets

run 400

2-4 ring muscle ups

12 ps @75

ended up doing 1-2 muscle ups the lats really went after the first 2 intervals.

Warmup

4 rounds

3 shoulder cars

10 pvc shoulder ext

2 Min bike increase pace

ab 2 min @375 rest 2

this went well power felt good to stay there and hr was under control

row 500 @1:40 x6 rest 2min

keep all paces there it was hard but went well

10 min Amrap

4 db c+j @50

12 lateral bjo

15 wb

6 full+4 db c+j

went pretty good hard rate was high on the bjo

pm

5 side lying plate reaches

3 tall kneeling cars

30 sec lat stretch

10 db kb ohs

single arm landmine press in squat

Planche lean

tuck front lever hold

single arm farmers carry

all the lat work feels good my shoulders are starting to not ache at all. Single landmine press in the squat is still hard. Keeping chest upright seems to be the tough part

Warmup

3 rounds

10 crossbody rdl

10 kb around the worlds

30 second soreson stretch

all went well

A. Squat snatch @80% 10 singles rest 2btwn- 1 miss @185 but everything else felt solid. Focus was finishing the pull.

B. Back squat 6-8 reps (3sec eccentric)

all done @265. Lots of time under tension definitely felt this all day.

C1. Pushpress 6-8 reps

C2. 100 du AFAP

push press 8 reps @185 and du all under 1:00. Both felt pretty solid.

PM

20 emom

odd-7 c2b

even-7 hspu

both movements are ub c2b felt alittle lack of pull last 2 sets. Hspu felt good throughout.

20 emom

odd-7 t2b

even-1-2 ring muscle ups

all t2b ub. Did 2 ring muscle ups for 8 sets total. Focused really finishing with the lats  and pulling myself through. T2b are starting to feel better.

20 emom

m1- 18 cal row

m2- 16 cal bike

m3- 12 bfb

this was a real challenge. Bike become hard to generate power and hr throughout was fairly high. Got all within time cap so proud of that.

Warmup

15 minute machine- alt between row and bike

A. Squat snatch knee high @60%

felt solid and no misses 6 sets total at 140

B. 2 clean pulls+1 squat clean @215- felt very good focused on lower set hips and overall went well

C. Gurr

8 rounds for time

5 rope climbs

11 ohs

3 dl @365

34:22 total time. Lots of pulling 6 rounds of dl ub. Broke up ohs 8/3 each time. Lats and shoulders were fatigued. Fun workout for a great purpose.