Summer Sizzler Recap!

Workout 1 – 860#, 275-210-375

This was my best workout of the weekend for sure. Not just because of my placement. I went into the event with a bunch of confidence and fought hard! Even though I started off missing the jerk twice at 265 I built back up and PR’d 275!! The clean felt ridiculously easy and I think I can clean 300 soon!! My jerks were ugly so I definitely need to work on them.

Went on to hit a pretty easy 210 double and then loaded 225 because I was feeling myself. Ended up being a little too aggressive and didn’t really have time but that would’ve been sick.

Then my 335 triple back squat felt super easy. Same with 360. Then at 375 I fought harder than I ever have on any lift to get the third rep. My entire body was shaking!!!! Finished that 17:00 span really proud of myself.

Workout 2 – 7+2

Video – same as above.

This was kind of a shit show. Ended the squat right at the time cap so I was rushing to try to find a good camera angle that would show the 24’ HSW. Someone from the class had also moved onto the area that I had taped off so I was hand signaling Gabe to make him move lol. I also had to switch shoes. Hindsight 20/20 I should’ve literally just done this one barefoot.

So fast forward to starting the AMRAP a whole minute late. The HSW felt good and the burpees weren’t horrible but I was pretty flustered and felt rushed. It came down to HR management to be able to get back up onto my hands. I think I left some in the tank on this just due to mistakes.

Workout 3 – 3 + 9 hang power cleans.

Video – https://youtu.be/j2UdFOsnWYE

This one I am content with but another mishap left some on the table. I really was pushing to get into the fifth round.

To be honest I think I I overpaced the first two rounds. I know Max said in his break down to try to stay close to 4;00 and I was around 3:30 and feeling fine other than some grip in the second round. But I had a plan of having a really big last 1:00 to close out the workout.

Unfortunately right as I got to the 4th set of HPC my hand tore really really bad on the 2nd rep and took me out of the moment. I wasted time debating what to do and then finished the HPC as time expired. You can see me staring at my hand in the video. This really made me mad.

Workout 4 – 3+70 dubs.

Video – https://youtu.be/3BxYJ1GaZjw

I started this workout about 10:00 after finishing workout 3. It sucked but I didn’t have a choice because I was coaching after.

The row killed me. I was barely able to stay above 1000 cal/hr throughout and did fall below occasionally.

Happy with a lot of the sets of dubs but did have some costly trips. Overall I think I was just wrecked from workout 3.

Here’s all my placements:

Overall: 55th

Workout 1: 50th

Workout 2: 67th

Workout 3: 63rd

Workout 4: 63rd

Overall had a lot of fun but was surprised by how good all the people that did this are!!! Got plenty of work to do.

Grateful for you Mia as always. 💪🏼

7/6/21

Day score 9: lots of energy feeling good

7/6

RMU Prep:

3 sets:

10 arch to hollow swings on rings

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

EMOM 3-4 min:

2-3 RMU

-rest 3 min-

x 3

These went well today!

A. 2-3 BS @ 90-95% of heavy 3 x 3, rest as needed

345 x 3 – felt strong today

B. 2-3 DL @ 90-95% of heavy 3, rest as needed

405 x 3 – very happy with how this felt today.

3 RFT:

15 power snatch @ 75#

15 BFB

5:16 – felt good with my time on this one but I know I could game it better. Probably should’ve broke snatch from the start. Video below. I don’t know why it’s sideways

https://youtu.be/5SLLyOAgFu0

C1. 15 single leg prone banded hamstring curls ea x 3, rest 1 min

C2. 15 single leg DB hip thrusts x 3, rest 1 min

C3. 20-25 sec copenhagen plank ea x 3, rest 1 min

Done

7/5/21

7/5

For 28-32 min:

1 min run – easy

1 min run @ faster than 5k pace

1 min run @ 5k pace

1 min walk

5 attempts to establish a max distance HSW (count anything over 10ft)

80 ft with a Turn around at 50. Thought about buying a HSW ramp today until I saw how expensive they are.

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 @ 190-205#

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

Built up to 215 while warming up then back to 195 for the first 3, 200 for 6, 205 for the rest. Was hard today, missed a few. Focusing on trying to catch them higher than bottoming out.

C. Build to a heavy single push press

230# , barely missed 235 twice

D. AMRAP-1 2-DB strict press @ 60# ea x 2, rest 3 min

10, 9.75 lol

3 sets:

10 SHSPU

15 KHSPU

15 2-DB STOH

-rest 3 min btw sets-

Scores below – went 10, 5-5, 6-1-3 on the strict. Big mistake coming out with 10 but I wanted to push the limit a bit. Hardest part was S2OH.

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

7/2/21

7/2

15 min C2bike @ conversational pace

..straight into..

For time:

40 SHSPU

4:53 – all sets of 5. No missed reps!!! So happy with how these are coming along

..straight into..

15 min C2bike @ conversational pace

AMRAP-1 FS @ 80% x 4, rest 3 min

260 – 10, 10, 9, 9 (fail 10)

3 sets, each for time:

30 cal AB

100ft 2-DB FRWL @ 50# ea

-rest 3 min btw sets-

Scores below – lunges were no problem. All bike and breathing

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

6/30/21

6/30

For 30 min @ conversational pace:

15 min row

15 min C2bike

Row was a struggle today but got it done

Build to a heavy power snatch

190

Build to a heavy hang power clean

245 – barely missed 250 by going below parallel

For time:

150ft HSW

*10 min cap

1:00 – raced Tariq.

-rest 5 min-

For time:

60 KHSPU

*8 min cap

4:16 – opened with 20. Bit me in the ass

Crossover symmetry recovery protocol

6/29/21

6/29

EMOM 3 min:

2-3 RMU

-rest 3 min-

x 3

Not incredible not awful. The rest helps

A. 3 BS @ 85-90% of heavy 3 x 3, rest as needed

330# – felt really good today. Fast out of the hole.

B. 3 DL @ 85-90% of heavy 3, rest as needed

380 – felt easy today!!

2 RFT:

25 BFB

25 TTB

5:46 – toes to bar blew up on the second round. Really proud of my burpee pace on this one though. All core failure in the end

C1. 12 single leg prone banded hamstring curls ea x 3, rest 1 min

C2. 12 single leg DB hip thrusts x 3, rest 1 min

C3. 20 sec copenhagen plank ea x 3, rest 1 min

50#

6/28/21

Day score 8: Knee was a little achey after the run. High gravity day

6/28

For 24 min:

1 min run – easy

1 min run @ faster than 5k pace

1 min run @ 5k pace

1 min walk

5 attempts to establish a max distance HSW (count anything over 10ft)

A. EMOM 15 min: 1 squat snatch @ 190-200#

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

5 @ 195

10 @ 200

3 misses on the last two minutes

Felt like a high gravity day

C. Build to a heavy single push press

235# – definitely a PR! Not sure by how much. Failed 245# twice

D. AMRAP-1 2-DB strict press @ 60# ea x 2, rest 3 min

9,9

5 sets:

50 DU

7 SHSPU

10 KHSPU

10 CTB

-rest 90 sec-

Scores below – first two rounds I kept unbroken on the HSPU which was awesome. Split 4-3 on the rest but failed a few by trying to go back to the wall too early.

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

6/25/21

6/25

*Short Deload through weekend

OFF

Every 90 sec x 5 sets: 3 box FS @ 11X1

*moderate weight – focus on speed off of the box- squeeze your glutes to stand

325 👍🏼

Alt EMOM 30 min:

min 1: 30 sec AB

min 2: 30 sec row

min 3: 30 sec ski

*pick a challenging but sustainable pace and hold it

Held 12, 12, 10 for almost all sets. Got very hard around 6 rounds in. Held through!

6/23/21

6/23

4 rounds:

2 min C2bike @ easy pace

30 sec standing C2bike – damper @ 10

15 jumping air squats

100ft unloaded walking lunge AFAP

-rest 2 min-

Alt EMOM 10 min:

min 1: 1 snatch pull @ 5-10# increase

285

min 2: 1 HANG Power snatch- start @ 65% and build

Built to 165 – hard on the shoulders

EMOM 10 min:

2 HANG power cleans – mod/heavy across

215 – need to work on bringing the bar back to my hips rather than thrusting forward to the bar on these. May need to work more lat activation into my warmups?

For time:

100ft HSW

-rest 2 min-

:36s

For time:

20 wall walks

-rest 2 min-

2:57

For time:

40 KHSPU

2;27

Crossover symmetry recovery protocol

6/21/21

Day score 5: Not sure why but was really tired this day. Even had caught up on sleep but just felt way weaker than last Monday despite traveling.

6/21

25 min easy run

10 mins practicing long UB HS walks

A. EMOM 15 min: 1 squat snatch @ 185-195#

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

2 missed at 195 but overall good. Here’s a video with most of them. https://youtu.be/u4okRFYmhdI

C. 1 push press x 5, rest 2 min

*mod-heavy across – weight increase

225 – tried 230 but no go today.

D. AMRAP-1 2-DB strict press @ 50# ea x 2, rest 3 min

17, 13, 11

For time:

15-12-9-6-3

SHSPU

*50 DU after each set

22:51 – sooooo frustrating. I got through the first two rounds in about 7:00 and then the shspu were just gone. Had some really nice sets of 6 and 4 to start but they just cashed out