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

• ski 21
• 15 db bench
• 9 2′ deficit pushups

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

• 4 power cleans @225
• 100′ farmers carry holding 100lb db
• 15 hspu
• 20 cal ski
• 4 power cleans @225

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

• 15 t2b
• 10 dl @115
• 5 power snatch

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.

for time

2k spin bike

40 axel bar thrusters

20 box jump overs (clearing)

5:30 all thrusters ub old time was in the high 4’s but with lateral box jumps and an assault bike. 40 thrusters took me about 1:09. clearing was good pumped about the pain level of that workout.

for time

20 barbell snatch @135

30 t2b

40 db snatch @50

6:33 not great snatch was not feeling great did 1 set of 5 then broke up from there. need to work on some cycling before that time comes. last years comp workout with snatch and t2b was my worst event also. that was 21-15-9 snatch and t2b. Struggle with breathing on that snatch while cycling i have a video i will upload. T2b felt fine and db snatch were ub. plenty of room for improvement.

warmup done

Max complex 1 squat clean +2fs

done at 325 10lb pr stoked about this for sure!!

banded clean pull 4-5 reps done at 275 nasty

3k row time

10:21 6 sec pr probably paced the second 1000 to much but 6 seconds is huge and I’m happy. All that damn rowing paid off.

accessory

rear foot elevated split squat

stagger stance rdl

done both felt fine

warmup done

max tng snatch x3 done at 205 pretty happy with that

front squat thriple

335 ok could have probably done 340 but elbows were sinking on me fast

3 rounds for time

-20 dl @225

-20 burpees to a plate

6:21 improvement first round might have been a touch fast but overall all dl expect last round 15-5. this workout changed from a for time to a 7min amrap so for sure could hopefully get another set of dl in on gameday.

10 min bike @85%

every 2min

10 wb @30 done this was gross 102 cals on the bike total