Warmup
done
stagger stance ddl 8 reps each leg x3
Db split squats 10 reps @2020 x3
Done love both of these think its helping keep my glutes and knees feeling good.
10 tng power snatch @115 x3
30 sec amrap of t2b x3
Done had to swap t2b with ghdsu didn’t have access to a rig that am
Warmup done
A. Push jerk 4 reps every 2 min x10
205-235
B. BTN strict press 6 reps @2020 x4
B2. Tempo ring dips 6 reps @22×1 x4
done this was really good i like the btn press a lot.
hanging straight leg raises x3
20 alt side bends x3
done
3rft
20 burpee box jump overs @20′
100 du
8:52 man the combination of box jump overs and du were nasty here.
3 sets
Ab 1mile
15 t2b
20 alt db snatch
3:47-3:47-3:53
All t2b and snatch ub felt pretty solid here
3 sets
ski 750
15 hspu
20 sa db squat cleans
4;43-4:40-4:50
all the hspu ub.
3sets
row 1k
15 c2b
20 sa ohs
didn’t do this worked on some mobility with that db overhead.
Warmup
done
Every :30 x8
4 tng power snatch @135
Done felt ok pull got fatigued at the end but overall not bad
Back squat cluster 4.4.2.2
haven’t back squared in awhile weights were 285 315 for 3 sets total.
Core
tuck lever
60 sec plank on hands
done
pm
ab 60 sec for cals
rest 2 min x10
-31-31-30-30-29-27-26-25-25-24
This was nasty and i vomited. Power of legs and recharging between rounds went away about round 8.
10 min machine
+
shoulder warmup
db pullovers
bands to fire teres minor muscles and banded scap retractions
10 min amrap
3-3-6-6 etc
power snatch @95
BFB
12 snatches into the round of 21. Thought my heart was going to explode and my quads cramped up pretty bad. Snatches could have been faster but bfb i really tried to be quicker then before and push on those. Overall fatigue was good just heart rate. Nasty nasty piece and no chance of doing much after this.
30 min spin bike cool down all 30 minutes were needed.
Every :30 x30 1 squat clean @205
This felt good and speed was solid under the bar throughout
Bench 10-8-6-4-2
155-175-195-210-220
my bench is damn weak right now holy cow.
5 sets
Rest 2 btwn
2:40-2:53-3:45-4:05-4:35
I really did not stay consistent on this. The ski portion stayed solid but the bench and hspu from ub to 2 sets for the bench and 2-3 sets for the hspu. The press was very very fatigued and the pump was real. Like this workout a lot.
10 min machine
A. 3 hang power cleans+ 3push press 5 sets
205-215-225-225-230
This felt pretty good the hang power cleans actually felt really easy it was the push press that was tough just haven’t done it in a while. happy with this though
6 sets
Rest 3 min btwn sets
3:35-3:20-3:35-3:51-3:53-3:55
This went pretty well first few rounds probably a touch fast. Really happy with hspu under fatigue the ski into the power cleans was no joke. Did singles throughout overall general fatigue and some lat soreness was what i felt on these. Really felt the lats the and the triceps the next day.
10 min machine
+
3 Rounds
10 btn strict press
20 single arm db rows
10 clapping pushups
good warmup for the shoulders
A. Push jerk heavy single- hit 285 which i think is a pr. Tried for 291 got it overhead just couldn’t lock it out.
B. Strict press tough single- Hit 185 missed 190.
9 min amrap
6 full rounds this was nasty. Had to break up the t2b into 3 sets but dl were quick and did fast singles for the snatch. Defiantly some room for improvement here
pm
for time
30 burpees
30 bfb
30 burpee box jump overs @24
6:04. Almost threw up again but really wanted below 6 minutes. next time for sure
Warmup
10 min machine
+
3 rounds
5 single leg snatches
20 flute bridge
20 sec side plank
10 nasal breathing only barbell snatch
For time
30 power snatch @135
2:44 still slow but a big pr for me. pull went away at the end but leg drive was pretty good.
Back squat 3rm @3331 tempo
Worked up to 295 no lifters. This was absolutly nasty. back is still alittle tender but plenty of room for improvement here. tempo up was the hardest part.
Core work done
Pm
AB 3 min for max cals
rest 10 min btw
x2
76 Cals
66 cals
I threw up and absoluty pushed the boundaries on this. Really happy with the effort and doing it knowing how gross its going to be. Pumped to get better at the high end power output.
5 min machine
+
3 rounds
10 banded lat pulldowns in hollow position
10 chest supported ys
10 cat cow stretch
taking this stuff serious has helped my shoulders a lot and they feel really good overall
2 aft
-20 t2b
-20 ohs @115
-20 c2b
-20 thrusters
-20 hspu
-100 du
15:21. This crushed me man. Pretty disappointed in it if I’m being honest. Things that went good were both sets of du were ub and hspu i went 15-5 each set. Heart rate or respiration were crazy out of control i wanted to go hard through it but once i lost it i was trashed. Shoulder endurance overall felt pretty good. Probably didn’t warm up enough and get myself truly ready for this. Thats on me and something i need to be better at. Live and learn.
First day back after gamed eau claire comp
10 min machine
+
10 powell raises (love these)
10 suitcase split squats (also great)
10 btn strict press (also great)
10 min of bar facing burpees
Total was 148
Halfway point i believe was 81
For time
30 cal bike
60 c2b
30 cal bike
7:05
Should have went harder on the first set of bike like we talked about. C2b started with a set of 30 then went 10-8-7-5. Still little heavy working on trimming down a bit.
Healthy Living 