Warmup done

40 ring muscle ups in sets of 5

couldn’t do sets of 5 i did 3 sets which is way better then before but then had to go to sets of 3. Still working on getting my wrist to face each other and pushing down on the rings the entire time. These are so mental for me but i will get them. Plus side is if you would have programed this 6 months ago theres no way i would have done it or been able to get it done.

EMOM 22

M1- row 1:50 for 40sec

M2- 12 c2b pull-ups

10 sets ub then 8-4 last 2 sets tore my hand but i believe i could have done this ub.

EMOM 22

M1- bike at 350+

M2- 8-12 khspu

all sets ub for 12

AB 10 @300

every 2 min

8 pistols

done this was ok slowly getting better at pistols

Row 3k @1:53

rest 5 min

x2

Row 1k @1:51-1:53

rest 5

x2

done rowing has been feeling really good

10-20 min mobility

Warmup

5min machine

A. Deficit power clean 10×2 @75%

B. Squat Snatch 10 singles @215   1 miss overall

I really like the power cleans before the snatch it seems to wake up my system up good prior to lifting heavy.

C. Pause front squat 6-8 reps 2 sec bottom hold 4×6

sets ranged from 225-250 this is always damn hard but i think I’m getting better at them.

EMOM2 x3

18bfb

rest 3 min

x3

166 burpees later but these are feeling great. All sets done :50-:54 sec

Pm

Every 45 seconds

4 cal bike

4 heavy du

6 T2b

20 rounds

made it 14 rounds core kinda pooped out on me took a break and finished it off.

4 sets

10 bar rows

30 single arm db rows @30

20 straight leg situps

done man the rows burn at about set 3

5 min bike

+

2 sets

20 glute bridge

+

3 rounds

10 hip ext

10 db situps

+

5 sets

10 sec vacuum

20 sec rest

Deadlift 6-8 reps with 3 sec neg x4-6 sets

All sets done at 295-305 felt better then last week hammies were on fire again though

12 min amrap

7 c&j @135

14 pistols

30′ hs walk in 15′ segment

5 full rounds +7 cj+ 4 pistols

workout felt pretty good pistols were slow cycling all c&j done in singles tried to keep smooth and quick.

500 m row @1:50

rest 90 sec

x10

was at the pacc alt between 500 m ski and 400 m woodway run.

10-20 min mobility done

10 min row and bike

+

4 rounds

5 single leg hip ext

20 band pull throughs

30 fast hip ext

A. Squat clean 10-20 singles @295+   Hit 12 reps felt slow today underneath the bar. One of those days

B. Front squat 5×5 @285  All done this was a grind but got it done

Every 50 sec for 30 rounds

-2shspu

-4 wallballs @30

-8 heavy du

all 30 rounds ub done at :30

+ 4 sets

30 sec shoulder ext plank

10 butterfly laterals

10 banded ext rotations from plank wall position

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,