10 min machine

+

3 rounds

10sec resisted clean

20 tall lat pulldowns

30 sec jerk recovery

A. Squat snatch work up to heavy single- 230 today felt ok

B. Front squat tough 3- 325 felt pretty good quads are still smoked from the wb on monday

+

10rft

1-4

10 dl @135

6bfb

4-6

8 dl @225

8bfb

7-10

6 dl @315

10 bfb

12:28 time could have been much faster man this combo gets me everytime. I think is was respiration that got me felt like it just progressively got higher and higher didn’t seem like my hr was ever that high.

Pm

21-15-9

thrusters @115

100-150-200

du

8:35 thrusters were a bit slow with how sore i am. du felt really easy after using nothing but a heavy rope lately,

+

20 min ab

warmup

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded transitions

+

30 rmu in sets of 3

all done felt pretty good still working on what i need to. Also kind of the same with the bmu i think i drop to straight down so will work on that.

EMOM 22

M1-40 sec row @1:50

M2- 12 c2b

11 sets ub this time one more set man ill get there

EMOM 22

m1- bike 40 sec @350 watts+

m2- 6-8 strict hspu

all done ub did 6 strict hspu each time

+

10 min ab @300

every 2min

30′ hs walk

done

Pm

Row 4k @1:55 pace – 15:22.3

rest 7 min

Row 4k @1:53 – 15:05.3

+

20 min ab @300 done

5 min machine

+

3 rounds

:60 oblique opener

10 sec iso clean

Didn’t get to any of the lifting due to class doing heavy dl so not enough bars and weight

EMOM3 x3

18 bfb

rest 3

x3

All done :50-:52 sec this was really good.

Every :20 for 20 sets

-6 heavy du

all done ub

Every :20 for 20 sets

-2BMU had to break 8-8-4 not great we talked about being more efficient on these ill keep working on them

Every :20 for 20 sets

-6 wb @30

All done ub

Wow that was good at the time but my quads have been a wreck since. Its thursday and there sore to the touch. Ive rolled stretched compexed bath etc man they are sore.

Accessory done

5 min machine

+

2 sets

20 glute bridge

+

stomach vacuum

A. Deadlift 6-8 reps 3 sec neg all done at 305 for 6 sets

Amrap

Tough day gym was closed for deer hunting so had to do the lifting at home then worked 11-10 so not much of a lifting day today.

row 500@1:45

rest :90

x4-8

Did this Friday knowing that the gym was probably going to be closed. All 8 sets done felt really good.

10 min machine

warmup done

A. Squat clean 15 singles @300

All done felt really good setup my hips are still a touch high but pull felt strong and core felt stable getting under these. Leg strength standing up felt fairly easy actually.

B. Front squat 6×5 @285

This is nasty i got it done but damn I’m smoked after this.

Every :45 sec for 20 rounds

-2bmu

-4wb @30

-6 drag rope du

I didn’t get to hit this today

3rounds

5 snatch warmup

30 sec twisted cross

5 side lying overhead reach

single kb tall kneeling get up (love this for stability

Warmup done

A. Power snatch+squat snatch 6-8 sets

Worked up to 195 pretty happy with this i think my pr power is 205. Seems like power snatching before snatching really helps me use my hips and make speed. Seems to me my snatches go much better with power snatching before

B. Zombie Squat 5×5 @205 2 sec pause at bottom x5

This was nasty

Every 20 sec for 3min

-3dl @225

-3bfb

rest 3min

x4

Finished this all i was absolutly dead by the last set but got it done. Really happy with that

+

10 min ab @300

done

pm

7rft

7 thrusters @135

7T2b

rest 5

7 rft

4 c&j @135

6 hspu

rest 5

14 rounds for time

2 dl @135

4C2B

All done didn’t get a time for the first one second one was 5:48 and last one was 4:12

Overall felt pretty good the second workout was really fun the last 2 rounds my arms were really feeling it.

Warmup done

40 ring muscle ups in sets of 5

couldn’t do sets of 5 i did 3 sets which is way better then before but then had to go to sets of 3. Still working on getting my wrist to face each other and pushing down on the rings the entire time. These are so mental for me but i will get them. Plus side is if you would have programed this 6 months ago theres no way i would have done it or been able to get it done.

EMOM 22

M1- row 1:50 for 40sec

M2- 12 c2b pull-ups

10 sets ub then 8-4 last 2 sets tore my hand but i believe i could have done this ub.

EMOM 22

M1- bike at 350+

M2- 8-12 khspu

all sets ub for 12

AB 10 @300

every 2 min

8 pistols

done this was ok slowly getting better at pistols

Row 3k @1:53

rest 5 min

x2

Row 1k @1:51-1:53

rest 5

x2

done rowing has been feeling really good

10-20 min mobility

Warmup

5min machine

A. Deficit power clean 10×2 @75%

B. Squat Snatch 10 singles @215   1 miss overall

I really like the power cleans before the snatch it seems to wake up my system up good prior to lifting heavy.

C. Pause front squat 6-8 reps 2 sec bottom hold 4×6

sets ranged from 225-250 this is always damn hard but i think I’m getting better at them.

EMOM2 x3

18bfb

rest 3 min

x3

166 burpees later but these are feeling great. All sets done :50-:54 sec

Pm

Every 45 seconds

4 cal bike

4 heavy du

6 T2b

20 rounds

made it 14 rounds core kinda pooped out on me took a break and finished it off.

4 sets

10 bar rows

30 single arm db rows @30

20 straight leg situps

done man the rows burn at about set 3

5 min bike

+

2 sets

20 glute bridge

+

3 rounds

10 hip ext

10 db situps

+

5 sets

10 sec vacuum

20 sec rest

Deadlift 6-8 reps with 3 sec neg x4-6 sets

All sets done at 295-305 felt better then last week hammies were on fire again though

12 min amrap

7 c&j @135

14 pistols

30′ hs walk in 15′ segment

5 full rounds +7 cj+ 4 pistols

workout felt pretty good pistols were slow cycling all c&j done in singles tried to keep smooth and quick.

500 m row @1:50

rest 90 sec

x10

was at the pacc alt between 500 m ski and 400 m woodway run.

10-20 min mobility done

10 min row and bike

+

4 rounds

5 single leg hip ext

20 band pull throughs

30 fast hip ext

A. Squat clean 10-20 singles @295+   Hit 12 reps felt slow today underneath the bar. One of those days

B. Front squat 5×5 @285  All done this was a grind but got it done

Every 50 sec for 30 rounds

-2shspu

-4 wallballs @30

-8 heavy du

all 30 rounds ub done at :30

+ 4 sets

30 sec shoulder ext plank

10 butterfly laterals

10 banded ext rotations from plank wall position