Warmup

5 min ab

30 sec on 30 sec off

x5

• Ab 4min @66rpm
  • rest 1 min x4

This was hard first 2 went ok last two were tough. Quads really burned on this

• Row 1000m @1:48
  • Rest 1min x4

This went really good kept all row times within the second.

So yesterday was the day i pulled my foot. Very little of the training done stayed home and rested.

Did do the 100 hspu in sets of 10 that was fine.

3rounds

20 split jumps

10 sec stomach vaccum

30 sec twisted cross

hang squat clean 5×2@225- felt solid focused on cylcing the second rep fast.

hang squat snatch 5×2@185- Snatch felt better today and faster underneath. no misses

5 rounds for time

10 alt snatch @70

20 burpee box jump overs

30 pullups

capped at 4 rounds. struggled some with the pullups. seemed like all capacity went out with my hr elevated. really tried to keep hr down on bbjo but by the 3rd round really slowed down.

For time

10-20-30-20-10

pistols

50′ hs walk

11:10 slow but really happy with how the pistols felt on the knees and did all the hs walk in 25′ segments ub.

into

10-15-20-15-10

db fs @50

shspu

20min cap made it into the round of 20. All 20 fs done+7 shspu. Shoulders were fatigued from the hs walk but mostly felt like my positions need to improve on my shspu. Ill sent a video im just not very stacked a bit to overextended in the back. Going to screw around to today against the wall and video it and work on how to stack myself better.

20 min jog

3 rounds

10 towel kip swings

1-2 hips to rings

2 muscle ups with wrist facing

feeling better will upload some videos of these.

3k row- 10:48.8 avg pace 1:46-1:50 really wanted to have this under 10:30 but just couldnt seem to hold the pace. quads were burning guessing from the jog.

20 min jog

second run was slower both runs ran at about 8:00-8:30 pace.

warmup

15 min machine bike and row

3x

5 single leg seated box jumps

5 1/2 kneeling med ball tosses

squat snatch heavy single- 215 not a great snatch day felt like i couldnt get the timing of the pull down just one of those days.

back squat tough set of 10-315 felt heavy but grinded through it.

20 s2oh @225- 4:32 had a few misses could have gotten under 4 minutes. Started with a set of 6 maybe not the smartest. Also did it after the shoulder workout below with how class was so defiantly shoulders were smoked.

for time

30 c2b

30 shspu

30 t2b

30 hspu

9:32 total started with 27 c2b which is about 7 rep pr. not smart but really happy with that improvement. shpsu were not great sets of mostly 4. t2b went 12-8-6-4 shoulders just continued to get smoked and core was a touch fatigued. 30 hspu went 18-7-5. Hard workout overall cant wait to retest this in a few weeks or months and compare.

Run 400×6

1:33-1:30-1:29-1:35-1:37-1:33

calf roll

banded ankle stretch

warmup

3x

5 snatch warmup

3kb windmill

1 turkish getup

3 rounds

10 towel kip swings

1-2 hips to rings

2 muslce ups wrist facing

muscle ups went way better and the turnover was solid.

3min amrap of muscle ups

-15 total started with a set of 5. pull become fatigued but happy with the first set. 4 more then a few weeks ago when i got 11. Long way to go on these but i will get better and make them a strength one day!!

Every 4 min row 750 x10

Felt good all rounds 2:44-2:50

pm

pec smash

pail rail

assested german hang

6-8 prone shoulder cars

8 banded rows 2 sec hold at top

10 lateral db raises

5×5 single arm ring row/ 60sec ring plank

3×10 w/pistols

All goo here pec smash feels great and prone shoulder cars. weighted pistols felt good seems like the eccentric i am using my glutes better.

warmup

3x

60 sec bike

5 snatch balance

60 ab

5 tall snatches

squat snatch 12@83% 195-   10 made 2 miss. the misses were just a loss of focus on my part should have hit all of them.

back squat 6rm- 335 felt really good but damn heavy.

6-8 reps x2-3 @300. These felt good focused soley on driving up with my glutes.

max complex 1 push jerk+1split jerk- Hit 275 really happy and could have probably done more looking at the video. 5lb pr for the push jerk happy overall.

pm

20 emom

m1- 8c2b

m2- 8hspu

both ub really happy with how the capacity has build up.

20 emom

m1- 9t2b

m2- 3 rmu

t2b unbroken but muscle ups were a struggle we talked about the wrists and will work on the transition more.

emom failure

20 wb

20 cal row

made it 5 rounds plus 20+18 the row really jacked the heartrate up and couldnt hold the pace at the end.

15 min machine- bike and row

emom 7- 3 hang squat snatch- keep all at 165 felt alittle slow under the bar no misses

emom7- 3 power cleans 205-225- These felt good worked up to tng at 225

3 rounds

6bmu

8 shspu

10 thrusters@135

12 bfb

11:18 total. bmu went 6-4/2-4/2,  shspu went 8-4/4-3/2/2/1 thrusters all 6/4. This was really a shoulder burner my lats were so fatgiued on the thrusters it was crazy. Really need to work my form on shspu just not very effecient at them. bmu broke to help with fatigue.

5 min amrap

5 power cleans

10 lateral box jump overs

6 full+ 9 legs completely exploded but happy with the score overall.

single leg rdl

db split squat

Felt good like the accessory to help keep the knees healthy and activating the glutes.