For Time

9-7-5-7-9 dl @315

20-15-10-15-20 c2b

11:17 dl went ok but lats really went to shit after 10. Broke up (13-7) (10-5) then broke down from there. Shoulders felt better with the swing though so that’s a plus( posture work is helping)

for time

50 du

20 s2oh @135

50 du

30 bfb

50 du

40 cal bike

50 du

30 bfb

50 du

20 s2oh @135

50 du

13:01 ub on the s2oh first go round then 13-7 the second. Bfb were a hr limiter, du felt solid and bike I feel is becoming somewhat easier.

Heavy single power clean- 291, felt really good foot work was alittle sloppy but explosiveness was good

heavy single dl- 445, felt heavy and haven’t dl this much in over 6 months. Form broke down some so have to work to push this up I’m sure.

Elevated split squat- hit 165 each leg the box might have been a touch high so felt somewhat uncomfortable. Left glute is sore so imagine single leg work is exactly what I need.

Single arm strict press- 50lb each hand could definitely do more but that’s the highest db we have.

400 m farmers carry @70- 5:38 felt in hands and traps.

Passive hang from rings- felt good. Definitely feel the lats stretching along with the pecs.

Assault bike peak wattage

max x3-4

1315-1315-1315-1278

take 75% of that and hold 10sec for alap- 45 m time clock (978) wattage

made it through 40 minutes I believe I did this right I hit that 75% In the 10 seconds and held it for the reminder of the 10 seconds. Heart rate high was 167 but I was able to get it down to roughly 135 by the minute end of rest. Limiter I would say was just a touch of inability to generate power. Stayed in the zone really well and got in a really good rhythms about 10 minutes in and focused on breathing and controlling my hr to get it back down.

20 rep squat snatch @185- 8:12 no misses which I’m pumped about. Pull become fatigued.

1rm back squat- 380, 5lb Pr positions felt good. Happy with this for not squatting much lately.

18 Amrap or time

30 dl @135

30bfb

30 dl @225

30 bfb

30 dl @315

30 bfb

overall this workout was very hard. 16:18 total time, the 315 bar was a struggle for me. Didn’t feel like I was using my hamstrings as much as I need to. Burpees did feel pretty smooth.

10 min nasal breathing- felt good

2-3 sets

twisted cross

30 second leg soreson stretch

10 glute bridges

1rm split jerk- 300, technique needs some work front foot comes too far forward and back becomes alittle overextended. First time jerking 300+ in 1 1/2 years though so super excited to push that number up!!

1rm strict press- 185 felt pretty happy with that number

27-21-15-9

row cal

thrusters

8:03 total time. Breathing was the main limiter with this. Felt like I had a lot of power to really push but had to pull back cause hr was out of control. Really want to retest this in a few months after a ton of aerobic work.

A. 1rm bench- 255, not bad no pec tightness haven’t benched in awhile but not mad about that number.

B. 1 rope climb+2 Rope Climbs- felt solid

C. 2 minute Amrap rope climbs 1m legless-1m regular- 4 legless + 4 rope climbs. Felt fairly good being taller helps cut some distance.

D. 100’ hsw for time- 1:02.   25’ segments all unbroken.

E. 10 ab @300 watts every 2m 10 air squats- felt good legs filled with the blood they were a touch sore from Wednesday’s wb+ab workout.

1rm clean- 305 not mad about this with not consistently weightlifting the last few months

1rm front squat- 335 same thing with the clean not bad with not lifting a lot lately. Core or upper back got hunched a touch forward.

10 rounds(10cal bike+ 20 wb) unbroken wb first 5 rounds then 15/5 last five. Breathing become hard legs didn’t feel awful. 15:04 total time. I might have paced too much nervous I would blow up in the last few rounds.

A. 3 pause snatch DL-185 really focused on form

B.snatch complex- 95lb worked hard to move perfect.

C. 3 pause clean dl-185 felt more comfortable then snatch dl.

D. Clean complex- 135 this felt good

E. 15 ub wallballs

F. Ub thruster sets- felt solid chest came forward on the 135 bar

G. Ub ohs- these felt good

H. Ub American kb swing-

I. Elevated split squat-

J. 1 arm ohs kb- these are very hard to keep chest upright.

K. 2 arm ohs kb- very hard to stay upright

5 min Amrap bar facing burpees- 82 total stayed steady through. Push-up from ground become fatigued

A. Parallete Lsit Amsap: Felt ok hard to get legs up felt like shoulders cant tuck down.

B. Single/double under: Felt fine

C. Box Jumps: These felt good felt like lands were solid.

D1. Hanging Lsit- Hard movement shoulders feel tight in the dead hang trying to bring legs to 90 degrees

D2. Strict knee ups: 20 felt better then Lsit it felt good.

D3. 5min amrap t2b- Not great lats dont seem to engage. Teres minor on left shoulder seems to flair up on me.

E. Hollow holds: Hollow holds feel good straddle is a struggle tight in adductors.

F. Shrimp squat: hard knees want to track inwards on both sides.

G. Kneeling stance toes tucked: not sure if i did that right felt awkward not sure.

H. Lateral hip bending: Felt ok, QL on both sides im sure could be more mobile.

I. Cat/cow: Lack range of motion in flexion i feel.

J. Front back split: Tight in hamstrings and adductors thats a long way down for me haha

K. pancake squat: Defiantly needs work seem very tight watching video of it.

10 minute bike for Cals: 160, not great stayed steady throughout right adductor seems to cramp some on me doing longer assault bike workouts. Lactate was not horrible.

A- with 95lb barbell (5pp+5pj+2 split jerks) -This felt fine

B1- Hs hold Amsap- 30 seconds, I struggle with the hollow position and being efficient in it. Something to work on shoulders feel tight.

B2- max ships- 13 not a great number

B3- Khspu in 5 minutes- 58 total, disappointed with this shoulders felt fatigued early. Felt in chest much more then in lats and triceps.

C1- Pronated grip pullup hold- 23 seconds felt fairly comfortable

C2- Wtd Pullup- 78lb this felt pretty solid.

C3- Strict Pullups- 13 not bad not great

C4- C2B 5min amrap- 59 once again kind of disappointing. Opening set of 20 then felt fatigue and movement felt stiff and not fluid. Once again more chest and biceps then lats.

D1- Dip postion lockout- 33 seconds felt comfortable

D2- Wtd Ring dip- 53lb depth maybe alittle questionable but felt fairly good

D3- Max set strict ring dips- 20 felt pretty happy with this