5 min bike

+

4 rounds

60 sec row

10 straight arm hollow body pull downs

15 db side bends

5 pause clean pulls

A. deficit power snatch cluster 1.1.1 x5

145-155-155-155-165   this felt pretty solid focused on a solid catch

B. Zombie squat 5×5 @195 sec pause- This is nasty really forces me to keep that back upright which is good

+

Every 20 sec for 12 min

-3dl @225

-3BFB

This was absoluty nasty. Made it 4 minutes so 12 rounds then rested and did 3 min rested then 2-2-1. By the end of this my hr was out of control. muscle fatigue was ok but damn my heart had no idea what was going on. Breathing was the focus i tried my best to stay calm it just seemed it compiled each round before finally had to rest. Really liked this setup though.

Pm

30-20-10

C2b

Wallballs

5:46

3 RFT

25 khspu

25 cal bike

9:26

+

3 sets

5 side lying overhead reaches

30 sec tspine openers

5 snatch warmup

3 rounds

10 lat pullovers

1-2 hips to rings

10 banded transitions

30 ring muscle ups in sets of 5- this was a struggle i got 2 sets of 5 then went to 3s and 2s. To be honest the last few weeks just seemed like was in a rush at the gym and the muscle ups just didn’t get done which is on me. Ill keep working on them get better.

20 emom

-40 sec row @1:50

-12 c2b

7 rounds ub then broke to 8-4 the last 3 sets

20 emom

-40 sec bike @350+

-8-12 khspu

all done 12 ub

+

10 min ab @300

every 2 min

25′ hs walk all ub

Pm

Wasn’t able to get to the row portion today with work schedule.

5 min bike

+

Deficit power clean 10×2 @205

Squat Snatch 10 singles @215-225  All done at 215 had 3 misses today pretty sloppy on my part.

Pause front squat- 6-8 sets 2 sec hold at the bottom 4×6 sets

215-235×2 245 x1   Damn hard last 2 reps each set were a grind mostly to keep my chest up legs felt strong just staying upright.

EMOM3 x3

16 bfb

rest 3 min

All done at :44-:49 sec a round

+

3 sets

60 oblique opener

30 sec wgt side plank

Loved the oblique opener man that burned my sides for a few days

pm

Every :45

4 cal bike

4 drag rope du

6 t2b

15 rounds total broke up 8-7 felt strong everything was ub had some transitions so by the 9th i couldn’t hold the pace. rested picked up and finished.

3 rounds

10-12 tbar rows

30 single arm db row @30

20 straight leg situps

done

5 min bike +

2 sets

20 flute bridge

10 cross body rdl

10 banded kb swings

+

4 sets

10 sec stomach vaccum

20 sec rest

A. Deadlift 6-8 reps with 3 sec negative- 4×6 all 5 sets done at 275-280 my glutes were damn sore after this.

For time

10-8-6-4-2

c&j @205

20-16-12-8-4

BFB

12:52 felt pretty good was at home so not a great bar had to reclamp the weights pretty often but overall the c&j felt good.

10-8-6-4-2

khspu @6′

20-16-12-8-4

OHS @95

6:43 Felt pretty good all sets of hspu ub except the 10. OHS broke 15-5,10-6,8-4 broke just to give shoulders a break

Row 500 @1:50

rest 90 sec

x8

All done kept paces at 1:50.1-1:50.8

A. squat clean- 10 to 20 singles @295- Did 12 ran out of time felt ok seemed heavy today for some reason.

b. front squat 5×5 @275- all done last set was a grind to keep chest up.

every 50 sec for 20 rounds

-2shspu

-4wb @30

-8 heavy du

all done ub this was good. shoulder strength is getting better and shspu the work on being closer to the wall is helping me be a lot more efficient and not getting over extended

3 sets

shoulder series. butterfly laterals are nasty have some popping in my shoulders not painful but sounded gross.

A. deficit power snatch cluster 1.1.1 x5- never have really done this kept at 135-155 and worked on speed.

b. zombie squat 5×5 @185 sec bottom- could really feel the upper back firing here this was good.

every 1:15 until 10 sets

10 dl @225

10 bfb

nasty here went 5-3-2 heart rate was up and posterior chain was screaming.

10 min bike @300

into

4 rounds

21 thrusters

18 c2b

50’hs walk

into

10 min bike @300

also nasty thrusters tried to keep in 2 sets some 1 set was 3. c2b broke 12-6 and hs was ub in 25′ segments. Overall hr was up but shoulder endurance is getting better. thrusters are feeling better and hs under fatigue was good.

Ps. love the spine opener on the foam roller this feels great and i can tell truly if my pecs are tight or if its in my back,

10 min machine

row 500@ 1:41-1:43 pace

rest 30

x4

rest 3min

x4-5

This was nasty but held my paces. pull was pretty spent in the 4th round. breathing was under control mostly.

60 shspu in sets of 5

still working positions these felt way better the week before though. finished with a  ub set of 10 just to see if i could do it which was pretty cool.

accessory all done. push jerk recovery position i can tell I’m weak in. Tspine is still a work in progress but getting better.

A. Squat snatch 1rm- Hit 225 was moving slow today and really didn’t get as much sleep the night before due to work. hit this and tried at 230 and just didn’t have it.

b. Back squat 1rm- worked to 380 same thing as above just really not feeling it.

for time 100 db thrusters

emom 5 heavy du

7:56 this started out just fine but last 2 minutes were nasty.

12 min amrap

15 t2b

15 hspu

15 dl @225

15 burpees to a plate

3 full rounds even. was ok same thing though just moving little slow today.

1 mile ab @300

rest 2

row 1k @1:46

rest 2

x2-4

3 sets done called it a day.

Had a big work day so had to get this one done quickly

every :50 until 20 rounds

8 t2b

6bfb

4 thrusters @95

this was pretty nasty did 10-7-3 for the 20 total. bfb were slow at the end.

Front squat 5×5 @60% all done felt good.

85% of complex and work speed. All done focus was to do the 2 fs quickly.

50 dl for time didn’t get to this.

20-30 min machine

3k row for time

10:28.3

old time was 10:35.2

Happy with this really want that time down to 10;15 itll get there I’m sure.

100 wb for time- 3:50 80-20 break ill get that to 100

100 drag rope du- still using a heavy rope did in 1:16 70-30

20 min bike @300 done held the pace and got it done really happy it was a mental grind