Day score 5: Pup had a 1AM emergency that woke us up and we had to clean up so not great sleep last night.

6/16

Handstand Skill:

A. 10 min HS prep (use drills that we have been working)

B. 15 min practicing freestanding HS holds

C. Accumulate 100-150ft of HS walking for quality

Tried to hold myself to 10ft segments as much as possible. Had one really good walk that was probably about 20ft.

+

125 DU AFAP

2:01, 1:53, 2:05 – tripped a little more this time but still happy with how these have felt

-rest = 2 minute walk

x 3

+

3 sets:

400m run

10 hang power snatch @ 95#

10 hang power CJ @ 95#

10 thrusters @ 95#

200m run

-rest 4 min between sets- 

4:50, 5:08, 5:18 – this was pretty uncomfortable lol! Was super happy that I was able to pick up the bar right away after the run and went unbroken on all snatch rounds. Went straight from c&j into thrusters each time. Thrusters and running were definitely the limiter. Had to break the thrusters more each round. Unbroken – 8/2, 4/6

Day score 9: Fully rested and not sore. Low stress day at work.

6/15

15 BS x 3, rest 90 sec

*same weight as last week

155 – feeling optimal again. Legs remember how to squat quickly.

+

20 alt FRONT rack walking lunge steps x 3, rest 90 sec

*building each set

Built up to 115. Knee is feeling a lot better just have to get it warmed up properly

+

A1. 10 RDLs x 5, rest 1 min 155

A2. 10 seated Z-press x 5, rest 1 min 95

A3. 10 pendlay rows x 5, rest 1 min 155

A4. 10 barbell “abwheel” rollouts x 5, rest 3 min

Day score 6: Spent most of the day packing. Didn’t start the workout until like 7:30 PM but I felt ok energy wise.

6/13

AMRAP 7 min:

3 DL @ 275#

5 BFB

11 – I’m pretty happy with this one. Was able to almost stick to :30-40s emom pace like I planned. Again may have gone a little too aggressive and affected the last two amraps though. Deadlift felt really heavy.

–rest 3 min–

AMRAP 7 min:

3 hang power cleans @ 185#

6 WB

7 – definitely was feeling the effects of the first AMRAP on this one but happy I was able to hold minute rounds. I started 20s after the timer which was a wuss move but I was hurting

–rest 3 min–

AMRAP 7 min:

3 power snatch @ 165#

7 deck squats 

4+3 – fell off on this one a bit. The deck squats took a lot more explosiveness than I thought they would and blew me up pretty fast.

+

20-30 minute run

Day score 7: A little tired from work but better than most days.

6/12

AMRAP 60 min:

50ft empty BB OHWL

50 DU

400m run

50 empty barbell thrusters

50 situps (abmat situp standard)

400m run

50 empty BB strict press

30 burpees 

400m run

3+27 burpees – I really liked this one. We have gone over similar modes at Opex and I’ve never gotten to actually try one out. Super fun modality

Day score – 5: pretty chaotic morning at work boarding up stuff due to a potential protest. Feel tired.

6/10

Accumulate 20 squat snatch singles starting at 135# and building by feel w/ technical focus

*you do not need to build on every rep

Worked up to 195. These actually felt pretty good. Probably could’ve gone heavier but not safely due to sidewalk lol

+

Accumulate 20 CJ singles starting at 165# and building by feel w/ technical focus

Built to 225. Felt pretty heavy but happy to jerk something that heavy since starting quarantine

*you do not need to build on every rep 

+

24 min fartlek run

30 sec @ strong effort

90 sec @ recoverable pace

x 12

Day score 9: Have lots of energy today and feeling really motivated and positive.

6/9

Handstand Skill:

A. 10 min HS prep (use drills that we have been working)

B. 15 min practicing freestanding HS holds

Actually managed some holds today got like 15s

+

100 DU AFAP

-rest = 2 minute walk

x 3

1:34, 1:23, 1:27 – these went really well today

+

A1. 10 seated strict press x 4, rest 1 min 95#

A2. 10 bent over row x 4, rest 1 min 155#

A3. 10 floor press x 4, rest 1 min 135#

A4. 10 alt barbell windshield wipers x 4, rest 3 min

*https://youtu.be/DhT2KCx1eMM

Day score 7: Got woken up around midnight by fireworks that felt like they were right next to my house? Then my cat woke me up early so pretty rough night of sleep.

6/8

12 BS x 3, rest 90 sec

*same weight as last week

155 – felt good. No pain and felt more comfortable than last week.

+

20 alt FRONT rack walking lunge steps x 3, rest 90 sec

*building each set

95-115-125 – felt much better than last week. No knee pain

+

For time:

21-15-9

STOH @ 135#

Lateral burpees over the bar

6:52 – struggled with the burpees a bit. Just blew up so much faster than I thought I would. I got better once I slowed my cadence a bit and stood all the way up but slightly disappointed.

-rest 5 min-

For time:

9-15-21

Power snatch @ 95#

Hand release pushups 

8:18 – hand release push-ups felt super easy but the power snatches were brutal. I was able to hold big sets but that may have been a mistake since I was pretty much dying by the end of round 15.

-rest 5 min-

For time:

21-15-9

CJ @ 75#

BFB

11:07 – sheer willpower is literally the only reason I was able to finish this workout. Flashbacks to 20.1. Pure misery no energy lol. Heaviest 75# of my entire life. Slowest burpees of my life. Just happy I finished I guess

Day score 8: Feeling really good. Got a lot of sleep and food in.

6/6

#tttTD50

*you can do this workout at home

(either modify to 4 strict HSPU or 8 kipping)

+

20-30 minute run 

122+185 – That first AMRAP was brutal! I felt like I had never snatched before after lol. My strict hspu were unbroken and quick. Was able to transition straight from the front squats into the cleans. Had a few big breaks at the end just was hurting. Also had to be careful kicking onto the tree because it had just rained and was a little slick.

The snatch portion started out rough. Eventually went 135-155-175-185 right at the buzzer! Had to walk it forward into the grass and slipped a little on mud but somehow hung on lol

Day score 8; Side abs not super sore anymore and feeling pretty energetic

6/5

*from TTT@home

For time:

80 air squats

20 burpees

60 air squats

20 burpees

40 air squats

20 burpees

20 air squats

20 burpees

***20 min cap

11:13 – moved with confidence through this one. Took some of your throwdown commentary tips and went straight into each movement without resting and broke when I had to. Went unbroken for the final 20-20 and pushed the end pretty hard

+

Single leg strength:

A1. 10-12 single leg squats to medball @ 2121 ea. x 4, rest as needed

*use plate as counterweight to maintain the best position you can 

A2. 15 deck squats x 4, rest as needed

A3. 12 alt. loaded single leg pistol marches x 4, rest as needed

*https://youtu.be/6ufpKqcslSs

A4. 40 sec pole assisted single leg isometric hold ea. x 4, rest as needed

*https://youtu.be/fzXLfXzsvaU

This stuff went a lot better today other than feeling like I had no balance on the pistols. I felt a lot stronger standing up out of them though.

Day score 8: More energy but abs are even more sore!

6/3

Power Snatch Waves

3 reps w/in 30 sec

-rest 1 min-

2 reps w/in 20 sec

-rest 1 min-

1 rep

-rest 3 min-

x 2-3 sets

*increase loading and reps decrease. Maintain loading across all sets. 

**same as last week, if you feel good, start a little heavier than last week 

155-165-175 – these felt so good!! Big time progress. Best my power snatches have ever felt.

+

EMOM 8:

2-3 hang power cleans

195 – these felt really snappy.

+

20 min fartlek run

30 sec @ strong effort

90 sec @ recoverable pace

x 10

This was actually really fun but definitely sucked the final 5 rounds. It made running 2 miles seem really short though