A. Snatch, build to tough single 250, skipped 255 and went to 260 where I missed twice; speed under felt good but my second pull felt slow and my elbows buckled at the catch
+ 20 min amrap 20 thrusters 135 20 Pull ups 20 Burpees 4 rnds + 5 thrusters; 35 rep improvement from last time; muscles felt ok, CV system felt like more the limiter, no HR data but it was up there
A. Split Jerk build to tough single 309, missed 319
B. Accumulate 50 strict hspu w/ weight vest Done, mostly doubles, did sets of 3-5 at end + 500 m row rest 90 sec 500 m row 1:27.0 1:34.6 Had no juice for second 500m; not nearly enough fuel in the tank as I did this at 7:30pm and hadn't planned on doing it that late...but man do I look lean
A. 24 sets of 5 ctb pull ups, fast explosive reps, not for time Done, I think I'm getting smoother with these for the most part + Row 1k @1:48 pace rest :30 x6 rest 4:00 btw set 3/4 Avg 500m pace for each 1k: 1:48.1 1:48.0 1:47.6 (HR avg/max after 1-3: 147/162) 1:48.3 1:48.2 1:47.7 (HR avg/max after 4-6: 159/167)
A. Split Jerk cluster 1.1.1, 3 sets, rest :20/2:00 287 across; legs felt a little more lively today B. Strict hspu cluster, amrap.amrap.amrap rest :30/3:00x6 10-5-4 6-4-3 6-4-3 6-2-4 5-2-2 4-2-3 75 total; used narrow hand placement on first cluster of each set which made it noticeably harder + 5 sets @100%: :20 burpees :20 double under :20 PS 115# rest 6:00 8-30-7 8-35-8 8-38-8 8-33-8 8-36-9 Felt like I was flying on the DU and PS; I was actually PULLING the bar down to the floor on some of the power snatches
15 min amrap @80% 75 Double Unders 50 cals AD 25 wall balls 20# 10 Burpee Box Jumps 30" 2 rnds + 75 DU + 12 cals
No HR data today; didn't feel like putting it on, just wanted to work. Felt ok; legs were tired and I just didn't feel like I had a ton of energy to up the pace, might have been a lack of fueling.
A. 22 sets of 5 ctb pull ups, fast explosive reps, not for time Middle half of sets felt pretty smooth and fast; once my hands started to go and fatigue started to set in then they got more clunky and slow + Row 1k @1:49 pace rest :30 x6 rest 4:00 btw set 3/4 1:49.3 1:49.3 1:49.1 (avg HR 141, max HR 156) 1:49.0 1:48.7 1:49.5 (avg HR 150, max HR 163) Felt pretty good, what hurt most were my postural muscles: upper traps, mid erectors, basically everything that helped me stay upright on the erg
A. Snatch x1/Hang Snatch x3/OHS x5; 5 complexes rest 3:00 205-210-210-210-210; shoulders and wrists were DESTROYED after this, that was the limited by far
B. emom- 8 thrusters 145#- 5 minutes Done, not as bad as last week + 8 sets: 1 squat snatch 205# 3 squat clean 255# 10 wall balls 30# rest 1:00 1:06 :59 1:02 :59 1:36 1:35 1:36 1:32 Missed clean on set 5 & 8 and missed snatch on set 6; this was really TOUGH
10 min amrap @80% 2 muscle ups 4 PC 155# 6 Box jumps 24" 8 push press 155# 5 rnds + 2 MU rest 5 min 10 min amrap @80% 10 Burpees 10 CTB 50 Double Unders 4 rnds even rest 5 min 10 min amrap @80% 5 HSPU 10 TTB 15 AD cals 5 rnds + 5 HSPU + 10 TTB No HR monitor for this one, just wanted to work; muscular endurance felt pretty good but CV system was really pushed on 1st and 2nd pieces 3rd piece: was pacing a perfect 2 min per round through 4 rnds then picked it up and did last round and 15 reps in final 2:20...went to another gear and it felt good to end strong at a fast pace
A. Split Jerk, 10 reps at 88% rest 2:00 275x5 sets, 280x5 sets; definitely started to fatigue on final couple of sets, legs felt ok but shoulders got tired
B. Strict hspu cluster, amrap.amrap.amrap rest :30/3:00, 5 sets 14-5-2 8-3-2 7-3-2 6-3-3 6-3-1 The numbers tell the story + 4 sets @100%: :20 burpees :20 deadlift 185# :20 hpc 185# rest 6:00 8-12-10 8-14-10 8-14-10 8-14-10 Felt really good metabolically, well fueled, but nervous system was down today, didn't feel overly fast or quick, I'll attribute it at least in part to 5-6 hours of sleep the last two nights; video shows set 4...
15 min amrap at 80% 800m run 1000m row 50' farmer carry 2pd/each 10 burpees rest 10 min x2 Set 1: 1rnd+800m+480m, avg HR 156/max HR 167 Set 2: 1rnd+800m+455m, avg HR 159/max HR 169 This was largely a running and rowing workout; the FC and burpees were basically non-factors, oh and there was probably more like a 30min rest between the two sets rather than 10 min, for what it's worth
A. 20 sets of 5 ctb pull ups, fast explosive reps, not for time Done, felt pretty good throughout, took my time probably about 25 minutes with some prolonged breaks in there. Mechanics felt consistent all the way through + Row 1k @1:50 pace rest :30 x6 rest 4:00 btw set 3/4 Avg pace per 500m: 1:50.1 1:49.8 1:50.7 1:49.7 1:50.6 1:49.4 Sets 1-3: avg HR 151, max HR 163 Sets 4-6: avg HR 152, max HR 169 Last 2k got pretty challenging, was really having to work to maintain that pace.
A. Clean x1/Hang Clean x3/Front Squat x5, 5 complexes rest 3:00 205-215-225-235-245; last set tough
B. emom- 8 thrusters 135#- 5 minutes Done, got uncomfortable on last 2 sets + 6 sets: 1 squat snatch 205# 3 squat clean 255# 10 wall balls 30# rest 1:00 1:03 1:07 1:23 1:23 1:30 1:30 This was awful on the final 3 sets, my back gives out before my legs...oi
8 min z1 running + 400m run @1:48 pace focus on consistency rest 1:30 x8 + 8 min z1 running time, avg HR/max HR 1:45, 143/157 1:45, 145/163 1:48, 157/167 1:47, 153/169 1:47, 160/169 1:50, 155/170 1:47, 163/170 1:50, 158/169 Averages: 1:47.4, 154/167
On the last 200m of the last 3-4 reps, I felt like I was finally taxing my cardiovascular system; legs held up pretty well until the final rep or two; z1 work is definitely helping
A. Press, build to tough single 205, 5lb PR + 1-10 unbroken ctb for time 4:11, 4:10 is previous PR; my forearms, biceps, lats just got blown up; was pretty smooth through set of 6 and it went downhill from there
+ 75 S2O 115# for time (5 burpees every break) 5:00, 30-15-15-15, forearms and triceps got blown up, lockout was really tough on last few reps of final two sets
A. 30 min row for max meters 8060m 1:51.6/500m avg HR avg 159 HR max 181 Pace for 5 min splits: 0:00-5:00 - 1:51.5 5:00-10:00 - 1:52.3 10:00-15:00 - 1:53.1 15:00-20:00 - 1:54.1 20:00-25:00 - 1:52.1 25:00-30:00 - 1:46.8
A1. BS, Build to tough single 429; felt good today
A2. Build to tough box jump 42", liked super-setting this with the BS as I built up, made me feel explosive + 50 BS for time 275# 6:00; didn't get really uncomfortable until about rep 30, last 10 were really rough
A. Squat Snatch 1,1,1,1,1 rest 3:00 243-243-243-248-253 (miss 3x); didn't feel fast or strong today
B. Emom 10 3 tng squat snatches 155 Done; nothing about today's snatches (A or B) felt good; hands hurt so I used straps for it all, wasn't fast or explosive, I just willed my way through this + 7 min z1 running + 400m run @1:50 pace focus on consistency rest 1:30 x8 + 7 min z1 running time, avg HR/max HR 1:49, 144/160 1:50, 146/162 1:48, 150/165 1:49, 153/166 1:49, 153/168 1:47, 158/169 1:50, 156/168 1:50, 148?/168 This was the most successful part of my workout; felt consistent throughout; not sure what happened on the final rep, 148 avg HR doesn't make sense but that's what it said; the z1 work is very slow (i.e. plodding) but HR is avg 133
