9/17/21

9/17

For 30 min @ conversational pace:

5 min row

5 min C2bike

5 min run

A. Squat Clean Waves:

5 @ 72%

3 @ 77%

1-2 @ 82%

5 @ 74%

3 @ 78%

1-2 @ 84%

*All singles, rest as needed between reps / sets

Finished at 255 and went up to 275 for a single since I felt good.

B. 1 FS w/ 2 sec pause at 1/2 descent and ascent x 3-4, rest 2 min

*5-10# increase from last week

275

*from DSGN

75 OHS @ 75/55#

50 CTB

75 Front Squats @ 75/55#

50 kipping HSPUs

18min cap**

15:04

10 min easy bike / 10 min light foam rolling on quads

9/15/21

9/15

OFF – Starting 2k row progressions next week

For time:

20 CJ Complexes @ 185#

*1 complex = 1 clean + 2 jerks (any style)

3:21

Alt EMOM 8-10 min:

min 1: 8 power snatch @ 95# + 10 BFB

min 2: 9 cal row

Struggled a lot on this one. Burpees are still an issue with keeping HR low

EMOM 8-10 min:

4-5 wall walks (40 sec cap)

Finished before :30s until the last two minutes

Crossover symmetry recovery protocol

9/1/21

9/1

For time:

10k C2bike

19:30

1.1 pause power snatch x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 93-96% of heaviest cluster

160

1.1 pause power clean x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 93-86% of heaviest cluster

215

AMRAP 15 min:

30 sec HS hold on wall (10 sec minimum sets)

20 hollow body rocks w/ tucked knees

5 wall walks

20 arch body rocks

10 wall facing plate step ups to 3″ plate

20 hollow body rocks w/ knees tucked

10 face away plate step ups to 3″ plate

20 arch body rocks

15 yoga push ups w/ 3 sec hold at top of each rep

Crossover symmetry recovery protocol

8/31/21

8/31

RMU Prep:

3 sets:

10 arch to hollow swings on rings

20ft plank walk – keeping trunk as tight and stiff as possible

AMRAP-1 RMU

REst = 60 sec easy bike

x as many sets as needed to accumulate 25 reps

Took a while but got a few sets of 3. Gabe says I am trying to turn over too early and not allowing my hips to do more.

A. 90 sec AMRAP strict ring pullups x 3, rest 2 min

15-20 average

B. 90 sec AMRAP feet elevated ring rows x 3, rest 2 min

30ish avg

C. Build to a heavy BS

375 – disappointed in this result since I’ve been feeling strong and my 3RM is this

D. 15 TNG DL x 3, rest 2 min

*mod-heavy across (if possible – match last week’s weights)

315

Alt EMOM 6-8 min:

min 1: 15 cal row

min 2: 15 burpees

-rest 2 min-

x 2 sets

Was able to barely hold through both

8/25/21

8/25

5k C2bike @ slightly faster than target 10k pace

9:51.7

-rest = work

3k C2bike @ slightly faster than target 10k pace

5:42.5

1.1 pause power snatch x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 90% of heaviest cluster from last week

160->165 – tough

1.1 pause power clean x 4, rest 15 sec btw reps / rest 2 min btw sets

*pause for 2 sec below knee. All at 90% of heaviest cluster from last week

220 – also tough but could’ve gone a bit heavier.

A1. 5 tuck to HS on wall x 4, rest 30 sec

*try to pause for a split second in the tuck

*https://youtu.be/cjzhpWFLBe0

A2. 10 alt HS plate step ups – wall facing x 4, rest 30 sec

*do this to a yellow plate today

*https://youtu.be/2YRciwP6WBg

A3. 6 elevated shoulder taps ea side – face away x 4, rest 30 sec

*yellow plate – try to pause for a split second when tapping shoulder. You’ll have to press into the plate REALLY hard to do this

*https://youtu.be/3MPR9NY3BL0

A4. 50ft HSW AFAP x 4, rest 3 min

This was fun but got hard towards the end. Almost ate it on the plate shoulder taps on the last round!

Crossover symmetry recovery protocol

8/24/21

8/24

RMU Prep:

3 sets:

10 arch to hollow swings on rings

20ft plank walk – keeping trunk as tight and stiff as possible

4 sets:

2 RMU + AMRAP-1 RMU turnovers (no dip)

-rest as needed btw sets-

Struggled at first, then Gabe showed me how to flick the rings back right as I pop my hips and I flew up there effortlessly! Going to continue to practice that “beat” swing.

A. AMRAP-1 lean back strict pullups 2/ 3 sec lean back x 5, rest 2 min

6-5-5-5-5

*add weight vest this week 10-14#

B. 50 foot standing hand over hand sled pull x 4, rest 2 min

*no yanking or using hips – increase loading this week

C. 2 BS @ 5-10# increase x 3, rest 90 sec

355 – felt very heavy today

D. 12 TNG DL x 3, rest 2 min

*mod-heavy across

315 – way tougher than I thought it would be! Went double overhand on the first set. Then switched to mixed grip.

Alt EMOM 10-20 min:

min 1: 14 cal row

min 2: 14 burpees

8/23/21

8/23

20-25 min run @ conversational pace

Held a better pace this morning

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

Build to a heavy hang squat snatch

205 – almost had 215

Every 90 sec x 6 sets: 1 jerk dip drive + 1 split jerk

*build every two sets – start @ 75%

255

AMRAP 5 min:

3 wall walks

6 burpees to 12″ target

5 – came out way way too hot

-rest 5 min-

AMRAP 5 min:

2 wall walks

8 TTB

6 + 2

-rest 5 min-

AMRAP 5 min:

1 wall walk

15ft HSW

30 sec elevated cat stretch x 4, rest 30

8/21/21

8/21

Build to a heavy single strict press

165 – 5# PR!

Build to a heavy single bench press

240

5 sets:

3-4 ring MU turnovers – no dip out. Focus on bodyline as you come down into the next rep

-rest as needed-

TTT TD – TBA

10-15 min easy bike cooldown

8/20/21

8/20

4-5 rounds @ sustainable effort (7.5-8 RPE)

400m row

400m run

Build to a heavy single CJ

275 – jumped straight to 300 and almost had it. Next time I’ll go 290, 300.

Build to a heavy single FS

325 – barely missed 340 just like the clean. Went aggressive on the jump

4 sets:

100ft 1-DB OHWL @ 50#

30 1-DBalt box step ups @ 50#

20 WB @ 30#

-rest 3 min btw sets-

10 min easy bike / 10 min light foam rolling on quads

8/17/21

8/17

RMU Prep:

3 sets:

10 arch to hollow swings on rings

20ft plank walk – keeping trunk as tight and stiff as possible

4 sets:

2 RMU + 1-2 RMU turnovers (no dip)

-rest as needed btw sets-

RMU are back!!! These felt great

A. AMRAP-1 lean back strict pullups 2/ 3 sec lean back x 5, rest 2 min

Got around 5-6 per time

B. 50 foot standing hand over hand sled pull x 4, rest 2 min

*no yanking or using hips

C. 3-4 BS @ 5-10# increase x 3, rest 90 sec

345

D. Buld to a heavy single DL

405 – very upset with this. Couldn’t even pull 425 off the ground despite doing it for 3 not that long g ago

E. 5 banded assisted nordic curl eccentrics x 3, rest as needed

Alt EMOM 14-20 min:

min 1: 13 cal row

min 2: 13 burpees

Manageable