8/16/21

8/16

20-25 min run @ conversational pace

Had a hard time holding a decent pace this morning. Not sure why

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

For time: 8 squat snatch @ 85%

190 – 1:30. Only missed the last rep. Was pissed but oh well

Every 90 sec x 6 sets: 2 jerk dip drives + 1 split jerk

*build every two sets – start @ 70%

195 -> 245 – felt off today

AMRAP 12 min:

Buy in: 20 SHSPU

…then..

AMRAP w/ remaining time:

12 cal echo bike

8 alt DB snatch @ 70#

4 SHSPU

4 KHSPU

5 + 1 – started with 18 strict unbroken. Probably should’ve just done the 20!

30 sec elevated cat stretch x 4, rest 30i sec

8/13/21

8/13

OFF

Build to a heavy of the complex: 1 squat clean + 2 FS + 1 jerk

Made 265, missed the jerk on 275

Alt EMOM 20 min:

min 1: 30 sec max WB @ 20#

min 2: 30 sec max distance HSW

min 3: 12 cal row

min 4: 12 cal ski

min 5: 30 sec max thrusters @ 95#

min 6: 30 sec max distance HSW

min 7: 12 cal row

min 8: 12 cal ski

min 9: 30 sec max distance HSW

min 10: Rest

💪🏼

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

8/9/21

8/9

*Deload week

30 min walk

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

For time: 10 squat snatch @ 80%

180 – 1:37 no missed

Build to a technical heavy squat jerk for the day – nothing too heavy, just play with the movement and challenge your positioning

205 – not a fan

Alt EMOM 15 min:

min 1: 15 cal row

min 2: AMRAP SHSPU

min 3: 30 sec easy bike

18, 13,12,13, 10 – very happy with this result

30 sec elevated cat stretch x 4, rest 30 sec

8/10/21

8/10

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

Accumulate 20 RMU for quality

Not horrible today

A. 2-5 UB uneven grip ring pullups ea side x 3, rest as needed

B. AMRAP-1 strict pullups @ 2222 x 3, rest as needed

5,5,4

C. 4-6 BS @ 5-10# increase x 3, rest 90 sec

335 for 6 all 3 sets

D. 2 hand release DL @ 98-100% of heavy 3 x 2-3, rest as needed

415 for 3 sets

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

8/11/21

8/11

OFF

4 TNG power snatch @ 70% AFAP x 4, rest 90 sec

*log times for each set- focus on speed

135 – :08, :07, :07, :07

3 TNG power cleans @ 70% AFAP x 4, rest 90 sec

*same note

185 – :05, :05, :05, :04

For time:

“Diane”

21-15-9

DL @ 225#

KHSPU

3:09

8/3/21

8/3

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

EMOM 10 min:

2-3 RMU

A. 6-8 BS @ 5-10# increase x 3, rest 90 sec

325 – held 8, last set was brutal

B. 2 hand release DL @ 95% of heavy 3 x 3, rest as needed

405 – weirdly hard today.

Alt EMOM 20 min:

min 1: 12 cal row

min 2: 12 burpees

C1. 5 banded assisted nordic curl eccentrics x 3, rest as needed

C2. 8 single leg barbell RDLs ea x 3, rest as needed

*positional focus

8/4/21

8/4

3k C2bike @ slightly faster than target 10k pace

-rest = work

x 2

Build to a heavy power snatch

195 – this is awesome! Definitely a “power or nah” situation but I’d say it was a power!

Build to a heavy power clean

235 – disappointing but happy with the snatch still

Every 90 sec x 6-8 sets: 1 split jerk @ 84-94% (off rack or blocks)

260 – way better this week

Every 90 sec x 5 sets:

1 paused snatch grip DL @ moderate weight

*2 sec pause in each spot: 2″ above ground – at knee – mid thigh- then hit the same pauses on the eccentric. Reset between reps

**Weight increase from last week

305 – not fun

7 RFT:

5 wall walks

5 thrusters @ 135#

11:49 – way harder than I thought. First two rounds were about a minute each and then slowed down prettt rapidly. I’m confident in both these movements so I thought I’d push it hard and see what happens.

Crossover symmetry recovery protocol

8/6/21

8/6

5 mins playing with single arm HS hold on wall

5 mins practicing freestanding HS holds

5 mins practicing freestanding HS shoulder taps

15 min easy bike

15 min self directed mobility

Squat CJ Waves

3 @ 80% 230

2 @ 87% 245->250

1 @ 92++% 260->265

x 2

*singles, rest as needed between sets

Push jerked everything. Probably should’ve split the 265. It was ugly.

2 FS x 5, rest 2 min

*start @ 75-80% and build to a tough 2

320 for 2, 330 for 1 – PR dub & PR single 🤷🏻‍♂️

Alt EMOM 12 min:

min 1: 30 sec 2-DB RFE split squats L

min 2: 30 sec 2-DB RFE split squats R

min 3: 40 sec alt leg 2-DB single leg RDLs

*moderate weight – movement focused

35# – burn!

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

7/30/21

7/30

10 mins playing with single arm HS hold on wall

10 mins practicing freestanding HS holds

20 min easy bike

Squat CJ Waves

4 @ 75% 210, 220

3 @ 85% 240, 250

1 @ 90% 250, 260

x 2

These felt really good so I upped the percentages. Then I said f it and went for 285 and was able to clean it easy! 10# PR

*singles, rest as needed between sets

3 FS x 5, rest 2 min

*start @ 75% and build to a tough 3

315 – I probably have more in the tank on this but my legs were tired from the bike this morning (went a little harder than easy)

Alt EMOM 20 min:

min 1: 6-10 2-DB thrusters @ 50# ea

min 2: 4-8 2-DB CJ @ 50# ea

min 3: 6-8 2-DB box step overs @ 50# ea

min 4: 4-6 2-DB power snatch @ 50# ea

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

8/2/21

8/2

Interval run:

800m easy

800m @ 5k pace

400m easy

400m @ faster than 5k pace

400m walk

x 2-3

Gonna go to a high school track for this one next time I think. Got confusing 😂

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

For time: 15 squat snatch @ 75%

170 – 1:57

EMOM 15 min: 1 snatch balance @ mod-heavy

*build every 3 min

185 -> 235

4 RFT:

25 cal row

25 TTB

25 alt DB snatch @ 50#

18:20 – started out great. Held close to 4:00 a round. Broke t2b once and kept snatch unbroken. Breaks just got longer as workout went on.

3 x 12 seated banded face pulls w/ 1 sec hold ea reps