6/2

AM

Alt EMOM 28 min:

min 1: 12 cal row

min 2: 10-12 jumping air squats

min 3: 12 cal row

min 4: 30-40 sec wall sit

PM

Alt EMOM 10 min:

min 1: 1 snatch pull @ 115%

(I just realized I typed this as pounds last week- sorry about that!)

min 2: 1.1 Power snatch @ 75% – focus on speed

165 – these felt solid today

+

1 power clean + 1 hang power clean + 1 hang power clean x 5, rest 2 min

*all at 90% of heavy complex

205 – felt awkward today.

+

10 sets of complex:

20ft HSW

20 sec single arm front plank ea side w/ feet elevated in bench

20 alt shoulder taps on wall (facing wall)

-rest 2 min btw sets-

This complex is rough but got it done again.

+

Crossover symmetry recovery prontocol

6/4

AM

Until you accumulate 50 SHSPU:

AMRAP UB SHSPU

90 sec C2bike @ mod effort

..after 40th rep..

100 pushups AFAP

PM

A. 4 FS @ 22X1 x 4, rest 2-3 min

*all at 95% of heavy

265 – felt good

B. 10 sec isometric front rack hold x 4, rest as needed

*increase loading – building

C. 18 goblet cyclist squats x 3, rest as needed

*50# DB – keep speed high on these- no pause at the top

Good

+

4 sets, each AFAP:

12 2-DB box step ups @ 50# ea

12 2-DB FS

8 2-DB thrusters

-rest 3 min btw sets

1:35, 1;25, 1:26, 1:31 – got grippy. DB slid out from my shoulders in the first round or all of them would’ve been unbroken.

Day score 7: Felt exhausted today, probably from running the gym for Murph yesterday.

6/1

8-10 sets of complex:

3 arch to hollow swings + 2 RMU + 3 arch to hollow swings

-rest 60-90 sec btw sets-

These went ok. Not as good as they have been in the past but still got them done. Two fails.

+

A. 3 box back squats x 10, rest 90 sec

*increase loading – should be tough but sustainable

275

B. 1.1.1 DL x 5, rest 10 sec btw pulls / rest 2 min btw sets

*compelte the eccentric of each lift. All at heaviest load from last week

365 – heavy but good.

+

4 sets:

20 cal ski

15 BBJO

-rest 2 min btw sets-

1:57, 1:54, 1:54, 1:54 – really proud of the consistency on these. This a workout where I’d usually fall off pace!

+

A1. 20 dimmel DL @ 115-135# x 2, rest 1 min

A2. 50 unloaded miniband frog pumps x 2, rest 1 min

135 👍🏼

5/26

AM

Alt EMOM 24 min:

min 1: 12 cal row

min 2: 10 jumping air squats

min 3: 12 cal row

min 4: 30 sec wall sit

PM

Alt EMOM 10 min:

min 1: 1 snatch pull @ 115#

min 2: 1.1 Power snatch @ 70% – focus on speed

145 – smooth!

+

1 power clean + 1 hang power clean + 1 hang power clean x 5, rest 2 min

*start moderate and build to a heavy of the complex

Built to a very tough 225

+

10 sets of complex:

15ft HSW

20 sec single arm front plank ea side w/ feet elevated in bench

20 alt shoulder taps on wall (face away)

-rest 2 min btw sets-

This was brutal!!!! That single arm plank hold sucks.

+

Crossover symmetry recovery protuocol

5/28

AM

Until you accumulate 40 SHSPU:

AMRAP UB SHSPU

90 sec C2bike @ mod effort

..after 40th rep..

7,5,4,4,6,4,5,5

80 pushups AFAP

4:49

PM

A. 5 FS @ 22X1 x 4, rest 2-3 min

*all at 90% of last week’s heavy

255# – rough

B. 20 sec isometric front rack hold x 4, rest as needed

*match weights from last week

C. 15 goblet cyclist squats x 3, rest as needed

*50# DB – keep speed high on these- no pause at the top

Felt pretty easy

+

4 sets, each AFAP:

50ft OHWL @ 75#

10 2-DB hang squat cleans @ 50# ea

8 2-DB FS @ 50# ea

-rest 3 min btw sets

1:03, 1:08, 1:17, 1:15 – holy leg fry. Went unbroken on the DB the whole way which I was stoked on but cleans slowed down

5/29

TTT TD

Either do this Rx and see how far you can get or modify loads to..

115 / 155 / 205 / 255

Went RX and got capped during the clean and jerks. Probably should’ve scaled just because my legs hadn’t come back from the DB squat work Friday but oh well!

+

Midline Bracing:

A1. 12 alt. dead-bugs x3, rest as needed

*keep ribcage pulled down and posterior pelvic tuck

**https://youtu.be/QIEoIZFv5mY

A2. 12 single arm banded lat pulldowns w/ maximal midline brace x3, rest as needed

*10L/10R- follow bracing sequence on each rep: 1. pull ribcage down 2. squeeze butt 3. contract lower abs 4. retract scap 5. perform lat pulldown.

**make sure you are breathing while bracing

B1. 12 alt. bird dogs x3, rest as needed

*wear belt and brace against it

B2. 40 sec. tall kneeling 2-KB front rack hold x3, rest as needed

*53-70# ea hand

C. 50ft sled push (high handles) @ heavy-grinding weight x3, rest 60-90 sec.

*wear a belt loosely and “brace” actively into it while pushing. Remember to breathe!

D. 50ft sled push (low handles) @ heavy grinding load x3, rest 60-90 sec.

*same note

E. 50ft reverse sled drag (holding straps) @ heavy-grinding weight x3, rest 60-90 sec.

*same note

F. 90 sec. continuous sled drag x3, rest 90sec (mod-heavy, continuous drag, emphasis should be on posterior chain activation)

*straps around shoulders

Did all of this with 6 plates except the constant drag which I did with 3 plates. My butt was on fire!!

5/31

AM

For 34 min:

3 min run @ conversational pace

1 min walk

Going later today – planning to hold 8:30-9:00 pace

PM

A. EMOM 10 min: 1 squat snatch w/ 2 sec pause at knee @ 85-90% of last weelk’s heavy

175 – felt solid. Last few sets were challenging.

C. 5 push press x 5, rest 2 min

*mod-heavy across

190 – same note here as above.

D. 2 strict press x 5, rest 2 min

*mod-heavy across

145 – super happy to hit this weight for all sets.

+

E2MOM x 10 min:

min 1: AMRAP UB SHSPU

3,6,5,4,4 – hard after the presses but happy with the 6 & 5. Got a few 7s in the Friday AM session so it’s nice to know I can get 6 under fatigue b

-rest 3 min-

Alt EMOM 10 min:

min 1: 30 sec max 2-DB z-press @ 20#

28,25,22,21,20 – more challenging than expected

min 2: 30 sec HS hold on wall – hands on parallettes

-rest 3 min-

Alt EMOM 10 min:

min 1: 30 sec max wide grip bench press

Had to stay out of Murph people’s way so did DB bench at 40 – 28,21,19,14 13

min 2: 30 sec max feet elevated ring rows

Same note here so did bent over row at 40 – 23,21,22,23,20

-rest 3 min-

For time:

20 wall walks

4:26 – super hard after all that pump work!!!

+

3 x 10 seated banded face pulls w/ 1 sec hold ea resp

Hey! I had to combine a few days so I’m just gonna report everything I got done. Things are back to normal now.

5RM FS – 280#

3RM Push Press – 210#

3RM Strict Press – 145#

Snatch with 2s pause at knee – 195#

EMOM of snatch with 2s pause – 165#

Throwdown – 9 RMU into second round. Core felt like it broke down and shoulders gave out real quick in the first round of RMU. Broke the 50 thrusters into 10s but still got wrecked! Lots of time staring at the rings. Thrusters felt easy minus the lasting effects carrying over to RMU.

Morning strict HSPU sets – 5/4/5/4/4/3/4/2

70 push-up afap after – 4:17

Tuesday 15/15/15 x5 ski/snatch/BFB – 2:08/2:21/2:32/2:49/2:39 – wanted to stay unbroken on the bar on this but let myself down! This hurt.

Friday’s bike/heavy wall ball – this was a rude awakening to coming back to training. 30# wall ball sucks!

Monday AM running – subbed this for a session with a running coach. He said my form is actually pretty good, just need more time spent running. We ran about 2 miles with some stride outs at 8:50 mile pace.

Dimmel DL & frog pumps 👍🏼

Wednesday’s blog will be normal! Thanks

Day score 6: Ready a rest day 😂

4/28

1 squat clean + 1 FS + 1 jerk x 5, rest as needed

*65-75% of CJ

205 – shoulders felt tight. Other than that lift was ez

+

10 min easy run @ conversational pace

-on the top of every 2 min- stride out for 15-20 sec-

I think I ran a little faster than conversational oops.

+

EMOM 8 min:

30 sec AB @ 80% effort / 30 sec easy spin

-rest 2 min-

EMOM 6 min:

30 sec row @ 80% effort / 30 sec easy

+

10-15 min easy bike cooldown

4/26

*Taper into comp

AM

OFF

PM

3-4 sets @ opener weight:

1 clean + 1 hang clean

4 sets at 245. Shoulders felt a little off in the front rack so I made sure to stretch

+

3 FS x 3, rest 3 min

*80%

255 – felt good

+

2 OHS from rack x 4, rest 2 min

*building from 60-80% by feel

Build to 225

+

2 sets:

40 cal row @ 1100 cal/hr

10 TNG DL @ 225

10 BFB

-rest 3 min btw sets-

Forgot to take a picture so I forgot the exact splits but they were within :1s of each other which. Was proud of.

4/27

3 sets:

400m run

500m row

20 cal bike

-rest 3 min easy on bike btw sets-

4:45, 5:15, 5:35 – echo bike was roooough

+

10 min practicing sandbag OTS technique

+

Alt EMOM 6 min:

min 1: 5 devil’s press

min 2: 5 BMU

+

Alt EMOM 6 min:

min 1: 18 WB

min 2: 10 STOH @ 135#

These went well

+

10-15 min easy bike cooldown