1/19

AM

E2MOM x 7 sets:

1 CJ @ 85-95%

240 throughout – felt high gravity today but made them happen

+

3 rds, each for time:

75ft HSW

20 STOH @ comp weight

25 TTB

-rest 3 min between sets

OR

If you want to test out a better strategy for this workout – retest it but stop after the HSW in the 4th round (so no final STOH / TTB sprint finish)

Re-tested with more t2b breaks & longer breaks and did so much better – you’ll see in video

Video video

+

Optional 20-30 min easy run

(if you’re feeling beat up or really sore- skip this and do 20 min easy bike instead)

Bike

Day score 9: Feeling great but busy day at work

1/18

Triple Double Event Retest

(kind of)

Video: Snatch Test Video

Warm up complex + 10 min rest time

+

3 sets of complex @ opener weight within the 5 min interval

200x, 200x, 200, 200, 200 – idk if I get nervous or just need to do a high pull at 135 when I’m loading but I just miss right off the bat and then I’m fine once I settle in.

-rest 2 min-

4 RFT:

5 power snatch

5 BFB

2:45 – tied my previous test. Felt better throughout going touch and go but lost some time chasing the bar around. Took the burpees a little slower to stay from blowing up. Hindsight 2020 I could’ve maybe touch n go the last set of snatch but also maybe not? Idk in the moment I was really hurting that last round. My HR throughout was about the same.

+

EMOM 6 min:

30 DU + 8-10 CTB (1 UB set)

Held 10 throughout

+

3 sets:

30 sec hang from rig

into 100 DU AFAP

-rest = 2 min easy ski-

1:23, 1:19, 1:11 – I trip randomly. Never see it coming

+

10-15 min stretching / rolling calves

1/16

TFX Event Test:

1- HSW/STOH/TTB

11:11 – This all came down to the HSW. My strategy was to break each movement once. This was okay but I think I rushed starting the HSW because I didn’t want to fall behind Jerry. Need to wait a little longer. Tommy suggested I break even more to keep the HSW fresh

I’ll upload video tomorrow with the rest

Day score 3: Low sleep (covering coaching shifts) high stress at work.

1/5

195x-195-205-210

Felt really heavy today but I also felt exhausted coming in. Low sleep and stressful work day.

2:45 – touch and go got tough. Singles probably the way to go. Hurt more than I thought.

Double under workout

5:47 – just mainly tripped and last set of C2B got wonky.

I’ll upload and email videos of both tomorrow

Day score 4: Low sleep

1/13

“Death by” STOH:

EMOM for as long as possible:

Buy in- 6 TTB + 1 STOH @ 185#

*add 1 STOH every minute until you cannot complete the work. Bar starts on the ground.

Finished round 9, stayed unbroken until round 8 I think. Shoulders just got tired and once I broke I lost the recovery time. Was aiming for 10

–rest 3 min after EMOM–

..then..

AMRAP-2 UB TTB

24,19,15

-rest 3 min actively on ski erg

x 3

+

Build to 90-95% of what you have in the tank today for a heavy single DL

375 😕

+

Alt. EMOM 12 min:

min 1: 10 UB DL

*start @ 205# and build each set. Must maintain UB sets.

min 2: 35-55 DU

Built up to 295 – most DU sets were 55 unbroken. Some trips. Hard changing plates so quick

Day score 8

1/12

Alt. EMOM 15:

min 1: 30 sec max S.HSPU

min 2: 10-15ft HSW

min 3: 45 sec ski @ recovery pace

–rest 3 min–

Accumulate S.HSPU to total 50 for the day (ex. if you completed 25 reps in EMOM , accumulate 25 more here)

25 ironically – 7,5,4,4,5 – when I lose tension I can’t get out of the hole.

+

A1. 8 1-arm landmine press @ 3131 ea. x 4, rest as needed

*25# loaded on barbell

A2. 12 1-arm bent over landmine row @ 3131 ea. x 4, rest as needed

*25-35# loaded on barbell

35# – good burn

B1. 100ft 2-DB OH walk x 3, rest 1 min

*strong lockout + trunk brace

B2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes

+

Every 6 min x 4 sets:

800m run @ 5k effort / pace

**after final run, immediately settle into an easy mile at low effort

3:40, 3:38, 3:39, 3:20

Day score 9: Calf somewhat tight.

1/11

4 RFT:

20 OHS @ 75#

20 box jump overs @ 24″

20 hang power cleans @ 75#

-rest 5 min-

12:47 – Legs were burning and I’m pretty bad at box jumps as it is. Knee also got angry at some point so I had to adjust my stance on the OHS a few times. HPC were an after thought.

Build to a 190-195# snatch – then EMOM of it until quality diminishes

9 @ 195. Felt good until last 2. Missed the 10th out in front.

+

E2MOM x 6 sets:

100ft 2-DB lunge @ 50# ea

Even sets: Front rack

Odd sets: 1 on shoulder + 1 OH (regional style- switch arms @ 25)

Hard but I felt better this week if that makes sense. Definitely was breathing heavy last two sets.

+

Accumulate, for quality:

60 CTB

60 feet-elevated ring rows

Managed to finish the C2B in big sets of 15s and 10s.

+

Knee-over-toe strength / stability / health:

A1. Tibalis Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/gNS_QjGAs_k

A2. FHL Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/BWedccP0o_U

A3. Knee Over Toe Calf Raise; 15-25 reps x 2-3 sets; rest 30 seconds – https://youtu.be/m1aMq9W-jDo

A4. Patrick Step-up; 15-25 x 2-3 sets; rest 30 seconds – https://youtu.be/lTktLtISKek

B. ATG Split Squat; 5 reps/leg x 3-4 sets; rest 30 seconds bw sides – https://youtu.be/WHHI9l8Zp40

C. Knee over Toe Squat; 5 reps x 5 sets; rest 30 seconds bw sets – https://youtu.be/cDobK6aHQOs

1/9

TTT TD

TBA

*the next part is not part of the Throwdown

Immediately after the workout, 8 minutes to find a 1RM hang squat snatch

**the workout is a 12 min AMRAP so from 12-20- find the max.

1+86 & 185 – loved the first 6 minutes of this and then died. Finished round one around 6:30 and thought I was gonna crush it but then took a huge dive on wall balls. Shoulder fatigue and aerobic limited. Need to get better at big sets of wall balls.

On the snatch I just barely missed 195 & 205. Pull felt crazy weak. Upset but it is what it is.

+

3 mile interval run:

1 mile easy

1 mile strong but sustainable

1 mile easy

Very happy with how this run went. Held that hard mile and never walked the whole time! HR failed to come down after hard mile though

1/8

EMOM 15 min:

1 Squat CJ

*start @ 70% and build every 3 min. Leave 10-20# in the tank.

Finished at 245

+

Row/ Burpee Progression

Segmented stroke drill:

10 strokes arms only (legs extended, 10-15 degree layback- support from core, focus on squeezing the shoulders back)

10 strokes arms and back (hinge at hips, arms hang in tension until layback is achieved, then bend arms and squeeze back)

10 strokes 1/2 slide (half return, arms do not bend and no layback until leg drive is complete, lats should be engaged the whole time)

10 strokes full slide (same as 1/2 but with full return)

x 3 sets

*Rest 1-2 minutes between sets – use this as part of your warm up

+

Retest:

For time:

21-18-15-9

Cal Row

BFB

6:42 – :25s PR. Really had to go somewhere dark for that one. I never stopped which we nice compared to the few breaks on burpees last time. However I think I came out a little bit hot on the 21.

+

Accumulate, for quality:

15 RMU

3 legless rope climbs

10 rope climbs w/ legs

Done – RMU were very hard after that burpee retest

+

15 min walk or easy bike spin

Done

1/6

AMRAP-2 UB BMU

-rest 3 min actively on ski erg

x 2

8,8 – felt my kip getting weaker in my

Core which cause the dip to be lower and lower

+

Build to 85-90% of what you have in the tank today for a heavy single DL

405

+

E3MOM x 4 sets:

10 BS + AMRAP WB @ 20# to the 90 sec mark

*choose a tough but sustainable loading for BS

225 – 27,22,22,24 – this actually felt really good. The back squat made the wall balls easier.

+

E3MOM x 4 sets:

10 DL + AMRAP sandbag cleans OTS @ 150# to the 90 sec mark

*choose a tough but sustainable loading for DL

275 – 1,2,3,0 – need to improve my technique with the 150# bag. Last set I just went too early and blew it. Last attempt on bag hurt my knee so I dropped

+

Accumulate, for quality:

20 alt cossack squats unloaded and barefoot

2 min banded frog rocks

2 min barbell quad smash ea leg

30 cat-camels

Done