Category: Uncategorized

11/22/21

PM

For time:

3-2-1 Squat snatch

@ 70 / 75 / 80%

155/170/180

-rest 3 min-

x 3

1:10, 1:10, 1:05 – no missed lifts

+

EMOM 6 min:

4 snatch grip DL @ heavy

225 – hand was torn and had no straps

+

EMOM 6 min:

6 snatch grip pendlay row @ moderate

175 (not snatch grip. My hands both tore during the snatch workout)

+

Every 3 min x 5 sets:

50ft HSW into AMRAP SHSPU to 2 min mark

9,8,6,6,4 – HSW got rough. Also feeling the 10# weight gain on these lol

+

Every 3 min x 3 sets:

8 wall walks into AMRAP 2-DB STOH @ 50# ea to 2 min mark

17,10,6. Fell on the 3rd set of wall walks and tweaked my back pretty bad.

11/17/21

11/17

EMOM 10 min: 1 squat snatch @ 65-75%

*quality focus

165

+

EMOM 8 min: 1 snatch balance @ 75-85%

190

+

A1. 10 snatch grip prone BB sweep on GHD @3131 x 3, rest as needed

*This drill but using a snatch grip: https://youtu.be/0uDDWAW6ylU?list=UUCDN1sR31E6uSu6TJvaTijQ

A2. 10 single arm DB OHS ea x 3, rest as needed

*light/mod loading- positional focus

+

4 sets, each @ 8/10 RPE:

30 cal Echo bike

10 BFB

10 alt DB snatch @ 50#

10 TTB

-rest 2 min btw sets-

2:51, 3:10, 4:02, 3:55 – bike pace fell way off after two rounds. Got Fran lung. Other movements were fine

11/15/21

11/15

A. 4 tempo BS @ 33X1 x 4, rest as needed

*depth focus – weight between 50-65%

235

B. 8 single leg barbell hip thrusts w/ 1 sec hold at top of ea rep x 3, rest as needed

*65-95#

+

30 minute C2bike EMOM (damper at 2)

min 1: 70-75 RPM

min 2: 80-85 RPM

min 3-5: 90-95 RPM

min 6: 60-65 RPM

min 7: 80-85 RPM

min 8: 100+ RPM

min 9-10: 60-65 RPM

+

Hip movement flow – By Ryne

10/18/21

10/18

1.1.1 power snatch @ 60-70% x 4, rest 10 sec btw singles / rest 2 min btw sets

Build to 165

+

1.1 snatch pull @ 110% x 2, rest 15 sec btw pulls / rest 2 min btw sets

245

+

3 FS @ 75% x 3, rest as needed

285 – felt good today

+

For time:

15-12-9

DL @ 205#

BFB

-rest 3 min-

For time:

15-12-9

Cal row

TTB

3:23 -> 10:03

Deadlift actually blew up in the set of 12 which really surprised me. Held 1500 cals per hr on the 2nd workout. Overall felt sluggish

+

Every 90 sec x 3-4 sets: 12 sec echo bike sprint

+

5-10 min easy spin

9/29/21

9/29

AM

OFF

PM

EMOM 15 min:

1 power clean + push jerk

3 min @ 60% / 3 @ 65% / 3 @ 70% / 3 @ 75% / 3 @ 80%

165/175/195/205/220

+

Row Tech:

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 6 sets

*Rest 1-2 minutes between sets

+

3 x 12 sec row- establish max watts

*rest 2-3 min between

+

500m builders

100m @ 60 min pace

100m @ 5k pace

100m @ 2k pace

100m @ 1k pace

100m @ sprint

-rest 90 sec-

x 5

+

2 sets of Row Technique series- re-establish mechanics

9/28/21

9/28

EMOM 6 min: 2 BS

*pick a challenging weight and maintain it across

Held 355 across. Happy with this!!!!

+

3 RFT:

48 DU

12 alt pistols

5:10 – pistols felt very rusty today

-rest 10 min-

3 RFT:

15 DL @ 225#

15 BFB

2:31 – burpees limiter until the last set. Had to break dead’s on that one

+

Alt EMOM 20 min:

min 1: 25ft HSW

min 2: 25ft 2-DB OHWL @ 50# ea

min 3: 25ft HSW

min 4: AMRAP S.HSPU

min 5: Rest

+

15 min easy bike cooldown

+

2 rounds of McGill Big 3 – 10 reps ea

https://www.youtube.com/w

9/20/21

9/20

AM

1 mile run @ 5k pace

2 mile run easy

PM

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

+

For time:

20 squat snatch @ 155#

3:01

-rest 5 min-

For time:

10 CJ @ 235#

2:15

+

AMRAP 12 min:

50ft 1-DB OHWL @ 50#

12 TTB

9 DB-facing burpees

6 + 1