Warmup

3x

1-2 banded levers

30 sec hollow hold

1-2 hips to rings

30 sec Superman

1-2 muscle up trans

10 alt pencils

this complex felt good the hollow hold got fatigued but everything felt solid

AB 10 min @300 watts x3 rest 3

keep consistent throughout and felt solid. Focused stayed throughout

row 10 min @1:58 pace x3 rest 3 btwn

this also felt solid focus was good and breathing was under control

for quality 21-15-9

thrustwrs @95

lateral box jumps

cal bike

felt smooth  and just moved steady throughout

Warmup

shoulder cars- felt good love this drill

pvc shoulder extension- felt good

2 Min AB- I’m goina get great at this bike

3 sets

banded levers

hollow hold

hips to rings

superman hold

muscle up transitions

pencil rolls

all felt pretty good. Hollow hold is kind of weak for me.

1 k row @85% x2- 3:35-3:32 this felt ok

ab 7 min @300-350 x2- this went well 93 cals both time. Legs felt full some but hr felt good.

8 Amrap

10 Alt db snatch

10 lateral burpees

30 du

6 rounds felt solid tried to move consistently and du were ub.

Pm shoulder and core

everything went good star planks are very hard outside hip was Really firing.

1 rm power snatch- 205lb felt pretty good pull and speed under bar felt good

c+j- 295 felt really good. Got alittle forward on the clean but jerk felt great and stable.

30 Amrap

100 cal row

15 box jumps

15 burpees

4 full rounds+5 cal row. Workout felt good row time started at 5:00 then faded to 5:35-5:45. Box jumps and burpees stayed consistent and breathing stayed pretty solid throughout.

1 rm push jerk-270 felt pretty strong stopped didn’t want to get over extended in the back

1rm ohs- 250, this was ok left shoulder still wants to internally rotate some.

10 beat kips on rings-

3×10 lat development push-ups-

20 emom

odd-1-2 muscle ups

even- 8-10

this emom went really good. 2 muscle ups each minute, hspu also felt solid I was really happy with this effort.

+

10 emom

odd- 8-10 t2b

even- 18 cal row

This was hard hr off the tower right into the t2b made for alittle struggle.

For Time

9-7-5-7-9 dl @315

20-15-10-15-20 c2b

11:17 dl went ok but lats really went to shit after 10. Broke up (13-7) (10-5) then broke down from there. Shoulders felt better with the swing though so that’s a plus( posture work is helping)

for time

50 du

20 s2oh @135

50 du

30 bfb

50 du

40 cal bike

50 du

30 bfb

50 du

20 s2oh @135

50 du

13:01 ub on the s2oh first go round then 13-7 the second. Bfb were a hr limiter, du felt solid and bike I feel is becoming somewhat easier.

Heavy single power clean- 291, felt really good foot work was alittle sloppy but explosiveness was good

heavy single dl- 445, felt heavy and haven’t dl this much in over 6 months. Form broke down some so have to work to push this up I’m sure.

Elevated split squat- hit 165 each leg the box might have been a touch high so felt somewhat uncomfortable. Left glute is sore so imagine single leg work is exactly what I need.

Single arm strict press- 50lb each hand could definitely do more but that’s the highest db we have.

400 m farmers carry @70- 5:38 felt in hands and traps.

Passive hang from rings- felt good. Definitely feel the lats stretching along with the pecs.

Assault bike peak wattage

max x3-4

1315-1315-1315-1278

take 75% of that and hold 10sec for alap- 45 m time clock (978) wattage

made it through 40 minutes I believe I did this right I hit that 75% In the 10 seconds and held it for the reminder of the 10 seconds. Heart rate high was 167 but I was able to get it down to roughly 135 by the minute end of rest. Limiter I would say was just a touch of inability to generate power. Stayed in the zone really well and got in a really good rhythms about 10 minutes in and focused on breathing and controlling my hr to get it back down.

20 rep squat snatch @185- 8:12 no misses which I’m pumped about. Pull become fatigued.

1rm back squat- 380, 5lb Pr positions felt good. Happy with this for not squatting much lately.

18 Amrap or time

30 dl @135

30bfb

30 dl @225

30 bfb

30 dl @315

30 bfb

overall this workout was very hard. 16:18 total time, the 315 bar was a struggle for me. Didn’t feel like I was using my hamstrings as much as I need to. Burpees did feel pretty smooth.

10 min nasal breathing- felt good

2-3 sets

twisted cross

30 second leg soreson stretch

10 glute bridges

1rm split jerk- 300, technique needs some work front foot comes too far forward and back becomes alittle overextended. First time jerking 300+ in 1 1/2 years though so super excited to push that number up!!

1rm strict press- 185 felt pretty happy with that number

27-21-15-9

row cal

thrusters

8:03 total time. Breathing was the main limiter with this. Felt like I had a lot of power to really push but had to pull back cause hr was out of control. Really want to retest this in a few months after a ton of aerobic work.