10 min machine

row 500@ 1:41-1:43 pace

rest 30

x4

rest 3min

x4-5

This was nasty but held my paces. pull was pretty spent in the 4th round. breathing was under control mostly.

60 shspu in sets of 5

still working positions these felt way better the week before though. finished with a  ub set of 10 just to see if i could do it which was pretty cool.

accessory all done. push jerk recovery position i can tell I’m weak in. Tspine is still a work in progress but getting better.

A. Squat snatch 1rm- Hit 225 was moving slow today and really didn’t get as much sleep the night before due to work. hit this and tried at 230 and just didn’t have it.

b. Back squat 1rm- worked to 380 same thing as above just really not feeling it.

for time 100 db thrusters

emom 5 heavy du

7:56 this started out just fine but last 2 minutes were nasty.

12 min amrap

15 t2b

15 hspu

15 dl @225

15 burpees to a plate

3 full rounds even. was ok same thing though just moving little slow today.

1 mile ab @300

rest 2

row 1k @1:46

rest 2

x2-4

3 sets done called it a day.

Had a big work day so had to get this one done quickly

every :50 until 20 rounds

8 t2b

6bfb

4 thrusters @95

this was pretty nasty did 10-7-3 for the 20 total. bfb were slow at the end.

Front squat 5×5 @60% all done felt good.

85% of complex and work speed. All done focus was to do the 2 fs quickly.

50 dl for time didn’t get to this.

20-30 min machine

3k row for time

10:28.3

old time was 10:35.2

Happy with this really want that time down to 10;15 itll get there I’m sure.

100 wb for time- 3:50 80-20 break ill get that to 100

100 drag rope du- still using a heavy rope did in 1:16 70-30

20 min bike @300 done held the pace and got it done really happy it was a mental grind

Max clean+2fs- ended up with 315. This is 5lb over the last time happy with it can’t wait to keep building this up more.

Max front squat- 345 also a 15 lb pr from the test week.

5 min am rap of khspu- 75 up from 58. Really happy with that improvement and i know i can get that number closer to 90 last 1:30 minutes was a shoulder burn.

5 min amrap of c2b- 73 from 59. Happy with this ran on time so did that about 6 minutes after the hspu so the fatigue was pretty high. if retested fresh i think i could get to 80-85. So happy with the progress though and feeling confident with these.

Max deficit hspu double- 10′ for a double happy with this.

10 min warmup

Row 500 @1:41-1:43 pace

x2

rest 3min

4×6

This was good kept my rounds at 1:42 roughly and heart rate was under control.

Accumulate 50 shspu in sets of 5- all done working on being closer to the wall and keeping ribcage in line. Its a work in progress

Accessory- all done 1/2 kneeling db press is going up each week. Also love the horizontal row with scap retraction.

A. Squat snatch singles 185-205   no misses 4 done at 185 4 at 195 2 at 205. All felt quick and snappy lat and pull felt strong. super pumped with hitting this weight consistent and comfortable

b. Back squat 3×3 @315  felt good no belt no lifters

c. Push jerk 3×3 @185 with 2 sec dip hold- no misses i like these a lot force me to dip correctly and lockout strong

Pm-

did 28 rmu in sets of 2 from the week prior. Went solid tried to do 3 sets a minute.

For time

100 cal row

100 bfb

100 s20h

20:38

row was done 4:52, burpees took roughly 8 minutes but the s2oh killed me. wasn’t really shoulder fatigue rather my breath was so high and i couldnt seem to catch it during the s2oh. Tried to hold sets of 8-10 but by the end was 4-7 just to catch my breath. Little disappointed in this. Mostly cause the first 2 parts went well then it kind of slipped away at the end.

Warmup

3 rounds

:60 sec bike

5 single leg glute bridge

20 barbell hip thrusts

my booty is going to be so good

5 kb dl with pvc on back

b. squat snatch 10 singles @225   didn’t get a chance do this went home barbells at the gym at home are bent didn’t feel comfortable snatching heavy on them

c. 10 sets of 1 clean +2fs every 2:30  all done at 280 these felt very good finally

3 rft

no access to rower

3:00 min bike

125 du

50 air squats

18:04

all du ub

3 rounds for time

20 dl @225

20 burpees to a plate

6:44

DL- 15-5, 12-5-3, 7-7-6   defiantly can improve and go faster with these moving forward

For time

2 k bike ( had to do ab with this i don’t have a c2 bike

40 thrusters used an empty barbell this week

20 box jump overs @20′

4:53 thrusters ub felt pretty solid legs and quads hurt pretty bad after this one

+

15 min machines

afternoon makeup piece

30-20-10-20-30

Hspu

T2b

13:31 pretty slow hspu felt solid but shoulders just didn’t seem to want the t2b. core felt strong though.

5min bike @300

+

4rounds

5 clean lift offs

5 clean high pulls

1 barbell only trusters breathing through

+

5min bike @350

A. squat clean 10 singles @300.   Had to do at 295 felt really slow under the bar but no misses at 295

squat snatch 8×2 at below knee height block- 175-195 no misses this week felt good and fast under the bar

20 pp @195 x2   2:12, 2:52 felt pretty heavy but lockout felt strong

Push jerk 6×4 All sets done 195-210 focus was quick lockout and strong drive up

Accessory

bent row 8-12 x5

5 single arm serritus anterior wall slides x5

8 1/2 kneeling db press x5

30 sec twisted cross x5

5 wall slides x5

5 horizontal rows with banded scap retraction x5