7/28/21

7/28

2k C2bike @ slightly faster than target 10k pace

-rest = work

x 3

1 pause power snatch + 2 OHS x 8, rest 2 min

*2 sec pause at knee- start moderate and build

Finished at 185

Every 90 sec x 5 sets:

2 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

**Slight weight increase from last week

295

Every 90 sec x 10 sets: 1 split jerk @ 78-90% (off rack or blocks)

245 – this got really difficult on the last few sets. Again wishing I had jerk blocks

For time:

100ft HSW

15 wall walks

100 DU

15 wall walks

8:33 – had Chief and Tariq hop in on this with me and I smoked them both! I’m pretty good at wall walks these days!!

Crossover symmetry recovery protocol

7/27/21

7/27

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

For time:

12 RMU

12 BMU

6 RMU

6 BMU

17:32 – this was so frustrating I almost started crying lol. Started with a set of 4 and then singles the rest of the way. Bars were unbroken

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

315 – hard but got it done! Ears ringing again lol. Loving it though

B. 3 hand release DL @ 90% of heavy 3 x 3, rest as needed

385 – went well.

3 sets:

15 cal row @ strongest sustainable pace

15 BFB

-rest 30 sec btw sets-

(try to beat last week’s times)

1:13, 1:16, 1:18 – successfully beat last week’s times

2 sets:

15 cal ski @ same

20 BFB

-rest 30 sec btw sets-

1:38, 2:02 – crashed and burned on that final set. Still dead from row

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

C2. 15 standing single leg banded hip abductions ea x 3, rest as neeuded

7/26/21

7/26

20 min easy run w/ weight vest

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

A. EMOM…

1 squat snatch starting @ 135# – add 10# until 185, then add 5#

Hit an all time PR at 225 and almost 230 but my left shoulder budged a little

C. For time: 30 alt hang DB snatch @ 70#

1:12 – unbroken at 75# – very happy with this

D. For time: 30 2-DB STOH @ 70# ea

2;02 – not unbroken haha 75#

Every 3 min x 4 sets:

75ft HSW buy-in

AMRAP SHSPU to the 2 minute mark.

10, 7, 3, 3 – felt great on the first two rounds. Had about 1:00 each time. Shoulders just fatigued quick and the walks got harder, less time to do strict on smoked shoulders.

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

7/23/21

7/23

Alt EMOM 20 min:

min 1: 10 cal standing C2bike @ high damper

min 2: 2-4 wall walks

This was rough!! Got through it though

Squat CJ Waves

5 @ 70%

3 @ 80%

1 @ 85%

x 2

*singles, rest as needed between sets

First set 195, 220, 235

Went up to 235 and 245 on the second time through just cause I felt good

AMRAP-1 FS @ 90% x 4, rest 3 min

6,5,5,4

3 sets, each @ strong effort:

6 thrusters @ 135#

6 BBJO @ 30″

6 sandbag cleans OTS @ 150#

6 BBJO @ 30″

-rest 4 min between sets

2:37, 2:44, 2:46 – bag was the limiter. Everything else was easy.

7/21/21

7/21

1k C2bike @ slightly faster than target 10k pace

-rest = work

x 5

This was disgusting.

Build to a heavy pause power snatch

*2 sec pause at knee

Hit 185 or 190 I can’t remember oops.

Every 90 sec x 5 sets:

2 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

275 – had someone count the seconds for me. Back rounds a little on the second set.

Every 90 sec x 10 sets: 1 split jerk @ 75-85% (off rack or blocks)

235 – hard but good. Tried to stay snappy. Wish I had blocks here as the re rack sucks

Alt EMOM 30 min:

min 1: 30 sec max SHSPU

min 2: 30 sec max TTRings

min 3: 30 sec max KHSPU to 2″ deficit

min 4: 30 sec max CTB

min 5: 30 sec max distance HSW

min 6: 30 sec max DU

Moved really well through this. Held 20 on the toes, close to 10s on the strict. Chest to bar were the limiter. Dubs felt great and mainly stayed unbroken through the set. Deficit also went really well.

Crossover symmetry recovery protocol

7/19/21

7/19

30 minute easy run

Squat prep:

3 sets:

5 pressing snatch balances

5 hang muscle squat snatch

10 prone barbell lat sweeps on GHD

A. EMOM 15 min: 1 squat snatch @ 195-215#

*focus on finishing your pull- only build if reps feel solid

Started at 205 and did 7 at 210. Challenging but cool to re our high percentages like that!!

C. Build to a heavy 3 push press

225!! – 15# PR!!!!!

D. Build to a heavy 3 strict press

160!!!!! Big PR!!!! Also got 165 for 1 which is another PR!! My left shoulder is a little weaker than my right and locks out slower. I have video if you want to see it.

3 sets:

12 SHSPU

18 KHSPU

18 2-DB STOH

-rest 3 min btw sets-

2:52, 4:30, 5:36 – happy with this even with the drop off. The strict just slowed down each set. Went 6,6 – 4,4 – 4, 2,2,2,2

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

7/20/21

7/20

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

For time:

20 RMU

*must be done in doubles

DNF – frustrated on these for about a month now

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

305 – very very tough but got it done. Last set was a doozy!

B. 4 hand release DL@ 85% of heavy 3 x 4, rest as needed

365 – felt easy today

3 sets:

15 cal row @ strongest sustainable pace

15 BFB

-rest 30 sec btw sets-

1:17, 1:20, 1:21

2 sets:

15 cal ski @ same

18 BFB

-rest 30 sec btw sets-

1:31, 1:40

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

C2. 15 standing single leg banded hip abductions ea x 3, rest as neebded

7/16/21

Day score 3: Had to be at work at 4 AM. Thought I could push through it and PR the clean today but that did not happen

7/16

15 min C2bike @ conversational pace

..straight into..

For time:

50 SHSPU

..straight into..

15 min C2bike @ conversational pace

** will make this up Monday morning

EMOM….

1 squat clean – start @ 185# and add 10# ea minute

Finished at 255. Didn’t have it today. Wanted to finally hit 300! Next time

AMRAP-1 FS @ 85% x 4, rest 3 min

275 – 6,8,8,7

3 sets, each @ strong effort:

10 thrusters @ 115#

10 BBJO @ 24″

15 cal bike

-rest 4 min between sets

1:38, 1:49, 2:00 – this HURT. I only slowed down on my burpee cadence. The bike I was able to hold the throttle down and push to the end each time. Literally thought I was gonna die after the 3rd set haha.

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

7/14/21

7/14

2 RFT:

50 cal row

50 cal C2bike

11:21 – was able to push hard on this piece.

Power Snatch:

3 @ 80% 155

2 @ 84% 160

1 @ 88% 165

1 @ 90+ 170

1 @ 90+ 175

1 @ 90+ 180

*all singles, rest as needed, quality focus

Got heavy quick today.

Build to a heavy of the complex: 1 power clean + 1 hang power clean + 1 jerk

Built to 245! Very happy with this result.

For time:

2 RFT:

30 KHSPU

60ft HSW

30 TTB

60ft HSW

11:20 – HSW got harder and harder the deeper I got into this one but overall happy with how this felt.

Crossover symmetry recovery protocol

7/13/21

7/13

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

EMOM 3 min:

2-4 RMU

-rest 3 min-

x 3

3,1,1 – 2,1,2 – 2,1,2 – frustrating but just gonna keep working. My core feels loose in these

A. 10 BS @ 65-70% x 3, rest 90 sec

295 – my ears were still ringing when I started sets 2 & 3 lmaooo

B. Build to a heavy 3 hand release DL (same standard as last chance qualifier)

425 – felt great. Lockout at the top was the limiter.

2 sets:

15 cal row @ strongest sustainable pace

12 BFB

-rest 30 sec btw sets-

1:07, 1:14 – happy with these! Held 1800+

3 sets:

15 cal ski @ same

15 BFB

-rest 30 sec btw sets-

1:25, 1:27, 1:34 – very very happy with how these went. I went head to head with Tariq again and whooped his ass! Held about 1400 on the ski

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

C2. 15 standing single leg banded hip abductions ea x 3, rest as needed