Day score 9: Feeling ready for the week

11/16

*getting back into Hatch on Thursday

Every 20 sec x 20 sets: 1 squat snatch @ 70-75%

*set yourself up for success on this- choose loading accordingly

Did 155 – felt really really good.

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5 FS x 5, rest 2 min

*start moderate and build to what feels like 85% effort for the day

Only built up to like 265. Didn’t want to push the knee super hard coming back into it.

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3 sets, each for time:

8 BMU

10 snatches @ 135#

-rest 90 sec-

1:53, 1:49, 1:55

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3 sets, each for time:

10 CJ @ 135#

15 K.HSPU

-rest 90 sec-

1:58, 3:44, 3:14

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3 sets, each for time:

10 STOH @ 135#

10 box jump overs @ 24″

20 TTB

-rest 2 min-

1:45, 2:04, 2:09

These were really hard today! Been a while since I’ve hurt like that. Hands on knees a couple times in the HSPU segment. Never felt like I couldn’t do reps but my heart was just through the roof. Abs got tired on the last set of T2B as well

Let me know if you have any input, videos linked below.

21.4 Video

21.5 Video

21.6 Video

Day score 9: We called an audible and did 21.3 because all our grips were blown from 21.2. 21.1 tomorrow.

273 – overall went really well until the last row. I wasn’t able to kick like I wanted but did still finish and get some swings in! Overall a great performance for me I think. Video below

21.3

Day score 10: Bar felt super light warming up. A little nervous before the wod

Video for 21.2

9:24 – this one was way different than I thought it would be. I’ve never had my grip blow up so bad in my entire life! That really was the main issue. Heart got jacked up too but honestly couldn’t hold on to anything. May want to redo this with some intentional breaks.

Day score 10: Leg felt 100% going into training so I was pretty stoked. Unfortunately I pissed my calf off again squatting which I don’t understand but whatever.

10/26

*Taper into qualifier starting

EMOM 6 min: 2 power snatch singles @ 65-70%

155 – sooo crispy today. Felt so strong

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Hatch Squat Cycle W9D2

B. Back Squat

a) 1 x 5 @ 240

b) 3 x 5 @ 280

C. Front Squat

a) 4 x 5 @ 210

These felt ridiculously heavy today I am not sure why.

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For time:

15-12-9

Row Cals

K.HSPU

4:31- felt so awesome. Cruised the row in the beginning and broke the HSPU into three sets. Faster second set one break on HSPU. Then all out 9 and unbroken 9. Row was across the gym so if this was a qualifier I would’ve moved it.

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Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterweight

Day score 7: Woke up early to coach but went to bed early enough that i still got 7 hours.

10/24

A. 2-3 Strict press x 3, rest 2 min

*@ 5# increase

140 – happy with how these are feeling

B. 2-3 bench press x 3, rest 2 min

*@ 5# increase

185 – same with these

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TTT TD #70

“17.2”

4 rounds – was nervous for this one. Grip was the limiter. Some of that was because I was saving my go to grips for TFX since they are really sticky but tear easily. Power cleans were my favorite part. Was able to move smooth through those and the lunges.

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10-15 min easy bike cooldown

Day score 8: Feeling good and happy now that my PT helped me out with my calf thing.

10/23

Knee/ Quad Health:

A. 4 sets w/ 25# on sled: 50ft sled push + 50. ft reverse sled drag

B. Poliquin Step up – accumulate 50 each side

*unloaded- slight toe turnout

**https://youtu.be/AzbtpwYr2So

C. 10 Patrick Step-up x 3 @20×1 (2-4″ elevation- unloaded this week)

*https://youtu.be/UWxfSDTF2dk

D1. 30-40 sec Wall Sit x 3, (actively push your feet forward during the hold- should feel the rect.fem firing)

D2. 6 single leg glute bridges w 3 sec iso at top of each rep (6 ea leg) x 3, rest as needed

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Hatch Squat Cycle W9D1

A. Back Squat

a) 1 x 5 @ 225

b) 1 x 3 @ 260

c) 1 x 2 @ 295

d) 1 x 2 @ 335

e) 1 x 1 @350

B. Front Squat

a) 1 x 5 @ 210

b) 1 x 4 @ 240

c) 1 x 4 @ 255

d) 1 x 4 @ 275

Squats felt strong today. Front squats felt easy.

C. 1 AMRAP-1 (stop 1 rep before failure) DL set @ 89% of 1RM

375 for 10

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Alt. EMOM 10 min:

min 1: 7 power snatch @ 95# + 7 BFB

min 2: 11 cal row

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Alt. EMOM 10 min:

min 1: 5 CJ @ 135# + 5 BFB

min 2: 11 cal row

The second one is always tough. Trying to learn things about myself in these. What works and what doesn’t

10/20

5 sets, each for time:

10 box jump overs @ 24″

10 DL @ 225#

4 RMU

-rest 2 min between sets-

These were awesome today! Splits below. Idk what happened on the last round. Got 3 and took forever to get the last one. Video of all below too.

RMU sets

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4.2.2 S.HSPU x3-4, rest 3 min

*rest as little as possible between clusters in order to maintain UB sets

Sets below

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A. 5-6 2-DB standing strict press w/ 5 sec OH hold after each rep x4, rest 3 min easy on ski between sets (damper on 1)

50 all rounds. 75 didn’t budge today

B. 10-15 2-KB incline bench press x3, rest as needed

53 for 15 all rounds

C. Accumulate 7 min in a wall-facing HS hold

*minimum hold time = 30 sec

**2 min easy spin on bike between sets

C1. 10-15 UB CTB x 4, rest 1 min

Kept 13-15 all rounds.

C2. 10-12 UB hang power snatch @ 95# x 4, rest 3 min

Kept 12 unbroken

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Crossover Symmetry – your choice (spend 10 mins here

Day score 9: Energy was good today but I think I set too high of expectations on the clean and got really out of it when I didn’t hit my numbers.

10/21

A1. 1 Clean pull @ 120% x 4, rest 1 minute

330 – heavy but felt like I pulled with better technique today?

A2. 1 Squat clean @ 98% x 4, rest 3 min

Didn’t even get to 98% today. Just a high gravity day I guess. Took 255. Missed 265 twice. My knee zapped me at 185 and I think mentally the switch turned off when that happened.

B1. 4 drop lunge to box step up ea. leg x 3, rest 90 sec

*Increase loading. Bar in back rack. 20″ box

B2. 20 frog position hip thrusts x 3, rest 90 sec

50#

B3. 5 box jumps from seated x 3, rest 3 min

30”

C. 10 single leg hip extensions ea x 3, rest 3 min

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20 minute run @ 75-80% effort

Hard – definitely need to start running again lol

Day score 8: Babying my knee/calf. Sometimes there’s just a sharp pain coming out of the bottom. Felt okay during warmup so I continued with the snatches.

10/19

A1. 1 snatch pull @ 120% x 3, rest 1 minute

255 – felt pretty good actually.

A2. 1 Squat snatch @ 98% x 3, rest 2 min

210 – made 1 missed 3. I just keep missing forward. Feels like my elbows aren’t as snappy.

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Hatch Squat Cycle W8D2

B. Back Squat

a) 2 x 5 @ 240

b) 3 x 5 @ 260

C. Front Squat

a) 4 x 5 @ 195

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For time:

50 cal row

50 1-DB STOH @ 50# (switch anytime)

50 WB

30 K. HSPU

50 WB

50 1-DB Box step over @ 50# (hold anyway)

50 cal row

*22 min time cap

21:56 – really thought I was going to get capped. Everything was smooth sailing until I got back to the second set of wall balls. Shoulders were toast! Box step overs were slow and steady. Kicked hard on the last 20 cals of the row but definitely started slower than I should have there. I’ll send video tomorrow morning.

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Knee / Quad health:

A1. 10-15 banded knee extensions from pike position x 3, rest as needed

*https://youtu.be/iG7H-WUw5sE

A2. 5-6 side plank clamshell ea. x 3, rest as needed

*https://youtu.be/fJJh0aJjzFY

A3. 10 single leg reverse step downs ea. x 3, rest as needed

*10# plate as counterwgeight