Went home this weekend and very limited on time so did what i could at a globo gym
warmup
done
seal walk feels good and waiters walk is good
Bench from friday
5×5 @225
all sets done pumped about this being it was my 5 rm 2 weeks ago.
metcon wasn’t able to hit
i did
60 shspu
150 du
30 devils press
150 du
Didn’t time it at all but moved steady and got a good sweat. back to normal for the following week.
warmup
done
still loving the seal stretch and hs holds
Squat clean+hang squat clean+fs+jerk every 2:30 x8
done worked up to 280 pretty happy with that haven’t jerked heavy in awhile
6 sets
ab 20 cals
15 s2oh @135
3 bmu
This was nasty. those s2oh after the bike my legs didn’t want to work at all. all bmu ub s2oh first 2 sets were ub but then broke 10-5. first 2 rounds under 2:00 then was in the 2:10-2:35 range.
Row 15 min @2:05
Ab 15 min @300 watts
only had time for 1x through this
warmup done
A1. 10 front to back lunges with kb in front rack
A2. stagger stance good mornings 10 @31×1 tempo
done this was a pump
9 min amrap
6 full+5 t2b 5 rep improvement felt happy this.
open head db carry
hand over hand sled pull
fat grip hang
done going to have popeye forearms by this summer
60 sec hollow hold x3
30 sec wall facing hs hold x3
done happy with that.
warmup done
Push jerk +10 sec hold
done 5 @205 5 done @215 felt pretty solid but defiantly burned.
EMOM 10 min 3 rmu
done had to take a break after the 5th round then breaked again after 8.
C1. push press 20 @165 x3
c2. 20 ring dips AFAP x3
this was awful. my triceps and the lockout got so damn hard. Easily the hardest of the supersets you’ve had me do. ring dips the last set and to break into 4 sets my triceps and lockout just went away. push press went ub the first round then broke in 2 sets the last 2 reps
pm
3 sets
row 500
15 c2b
15 bfb
done all c2b ub really happy about this. Made an effort to row before 1:47 to see if i could transition quick from row to c2b. pretty happy with that.
3 sets
row 500
20 alt pistols
50 hs walk
done pistols went ok still slow cycle wise but 60 doesn’t scare me compared to when we first started working together. hs felt good.
Warmup done
30 power snatch @165
emom 5 t2b
8:56 total.
this was nasty but no misses but happy with 30 power snatch @165 not my biggest strength.
3 rounds
2 tgu
10 butterfly laterals
10 horizontal rows from side plank
done pretty tough left side shoulder was popping nothing to painful but defiantly less range of motion overall
pm
AB 20 cals
rest 1:1
x8
(done on echo bike
:25-:28-:37-:48-:51-:55-:57-:58
This was awful very different on the echo compared to assault but happy with the effort. Legs were in a bad spot after this though.
Warmup
done
10 min amrap
7 t2b
14 hspu
7 c2b
14 alt pistols
missed this had to go to perham no access to high bar so had to adjust and didn’t have a ton of time
did my bench from the day before
5×5 @215 all done felt pretty solid actually
For time
6 clean and jerks @185
24 bbjo @30
6 clean and jerks @185
3:56 was happy with this it was nasty.
3 rounds
:30 sorenson hold
15 pull throughs
10 tuck ups
done felt good happy with the core improvements
Warmup
done
loving the hs holds and the seal walk is really good for me warming up the shoulders
Squat clean cluster 1.1.1 x4-5
3 sets at 235 and 1 at 245 1 at 250. All felt good
7 min amrap
-10 t2b
-10 c2b
-10 axel dl @110
4 full rounds +10t2b
thought my forearms were going to explode. breathing felt solid but this was nasty. went 6-4 through most but i think going forward 5-5 and trying to keep moving throughout
pm
10rft
3 ring muscle ups
35 du
missed this had to wrk 11-8.
warmup done
2 rep thruster
245. Missed 250
Stagger rdl 8 each leg x3 done
100′ farmers carry @105 each hand done
sandbag carry 100′ done
30 sec back rack hold @405 done
x4
for time
30 power snatch @165
emom 5 t2b
no accèss to bar did the 15 min row @2:05 from last week
Missed this day due to car trouble was hoping to do
7min amrap of
-10 t2b
-10 c2b
-10 axel bar dl
friday morning if that works
10 rft
also would like to do friday if that works.
10 min machine
done
+
warmup
done
had to abbreviate with the car issues
core done
pm
5min ab for max cals
rest 10 min
x3
101-94-88
huge pr on the first one legs really wanted to fall off by the 3rd but again happy with the effort
back squat max 3 reps #3331 tempo into 3 reps afap
worked up to 275. The 3331 tempo crushes me my legs are weak with this.
3 complexes done @245
missed the mom of power snatch 10 reps until 40 reps occur.
Healthy Living 