A. PS build to moderate double tng I probably went heavier than "moderate"... Got 205 for sure, maybe 215 - you decide:
B. 7 sets of 15 unbroken power snatches 95# rest as need Done, grip main limiter C. Misfit Shoulder Circuitx3 Done, actually did... Powell raise 3x8 @30X1, 8lb Elbow at side band ER 3x15 Behind back band IR, 3x15 HS walk 3x30' UB D. Hanging knee raise, amrap at 41X2 tempo x5 rest 2:00 10, 7, 6, 6, 6 Grip held out fairly well but abs didn't; tried to actually lift my pelvis at top of each rep rather than just flexing hips
3 sets @ 80,90,100% For time: 50 Wall Balls 40 Cals AD 30 Power Clean 165# 20 S2O 165# 10 OHS 165# rest 10:00 13:06 11:19 11:10 This was all about the barbell; I know I paced the WB and AD faster on the third set but may have actually lost time at the BB, specifically the PC...those were tedious
A. Accumulate 25 MU Negatives, slow and controlled Done + 6 sets 5 Muscle Ups 10 TTB 15 Burpees rest 2:00 (rest 5 min btw set 3/4) All sets UB unless noted 1:53 1:54 1:47 2:00 2:02 (TTB 7-3) 1:45 I guess that's better than last week; the 5 min rest halfway saved me (i.e. my abs) though
B. Speed FS w/chains 10x2 @65% rest 1:00 min Done @225 C. 8 min amrap at 90% of A
30 @260 + 30 min z1 of your choosing 20 min running 10 min rowing Avg HR 120 Max HR 143 (there was some stoppage time included there so I think my working HR was more consistently in the 130s)
A. SJ 10 singles 88% rest 2:00 Done at 285 Not bad, legs started to fatigue on final few reps B. Accumulate 50 strict hspu 3" deficit nft Done Triples and doubles, had about a 60 min break after rep 28 due to PT session; I feel powerful on those just not very enduring + 100 push press for time 95# (5 burpees each time you break) 4:32 (15 burpees) 33-27-25-15 Triceps were blown up after this (back on Aug. 5 I did 75 PP @115 w/5 burpees each break in 5:00, broken up 30-15-15-15...FWIW)
Won't be able to train on Saturday so we're going 5 days in a row this week... A. PS build to moderate triple tng 195...that was moderate B. 5 sets of 15 unbroken power snatches 95# rest as need Done, rested 3-5 min b/w sets; grip and hamstrings felt it the most C. Misfit Shoulder Circuitx2 D. Around the worlds 7x5 each direction rest 2:00 Super-setted C and D just to give my mind a little something to break up the tediousness of the around the worlds
3 sets @ 80,90,100% 10 min amrap 50 Double Unders 30 Wall balls 20# 20 Burpees 10 CTB rest 10:00 2 rnds even 2 rnds + 50 DU + 15 WB 2 rnds + 50 DU + 30 WB + 8 burp (all UB) This was a perfectly terrible combo of mov'ts and reps-I was gasping in the final set trying to keep my breathing in check; muscles were tired but never the limiting factor.
A. Accumulate 15 MU Negatives, slow and controlled Done, felt pretty controlled + 5 sets 5 Muscle Ups 10 TTB 15 Burpees rest 2:00 1:45 UB 1:47 UB 2:03 TTB 6-4 2:09 TTB 6-4 2:05 TTB 4-3-3 My abs were screaming after these, actually after the first set of 5 MUs; I was trying to hold a hollow position on the MU negatives, but they didn't feel fatigued until the first set of TTB and then it hit me hard. I was not expecting that and that's what made me break the TTB on the later sets.
A. Shoulder to OH speed ladder, 185x5, 195x4, 205x3, 215x2, 225x1 rest 4:00x3 :55 :50 :45 Hard but could still do it fairly fast
B. Speed FS w/chains 10x2 @65% rest 1:00 min Done @225 C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @230 Done, not too terrible + 20 min z1 of your choosing Airdyne
A. BTN Split Jerk + OHS (2+1) x5 rest 2:30 255-270-275-285-295 B. 50 Kipping hspu for time 3" deficit 6:40 Set of 10 to start then 5's the rest of the way + :30 85% on AD :30 easy spin x30 603 cals (1206 cal/hr avg) HR avg 142 HR max 162
A. HPS cluster 3.3.3 x5 rest :20/2:00 165 across Caught each rep on high-hang and did vertical-torso TnG style, the last couple reps of each set was tough + 50 Power Snatch for time 95# 3:20 20-10-10-10 Grip became limiter in final 10 reps + C. Around the worlds 7x5 each direction rest 2:00 Did 5 sets and ran out of time
5 sets @60-70-80-90-100% effort: 15 thrusters 95# 15 bar facing burpees 60 double unders Row 250m rest 8 min bw sets 5:15 4:43 4:12 3:35 2:47 Felt like I nailed the effort on this pretty well. I felt really strong and enduring on that final set of 100%. I also liked the fact that my warm-up was pretty much built into this.
A. Strict MU, wtd, 7x1 w/ 3 second eccentric rest 2:00 BW+5, 8, 10, 12, 12, 12, 12 These overall felt really good today, much stronger than previous weeks + 45 min amrap @70% 50 Cals AD 5 MU 10 sets in 42:50, cut it off early to get ready for a consultation
A. Thruster speed ladder, 135x5, 155x4, 185x3, 205x2, 225x1 rest 3:00x5 1:10 (2 attempts @225) 1:08 1:22 1:25 1:32 Really hard, just ran out of power in my legs as well as not being able to breath by the last two bars B. Speed FS w/chains 15x2 @60% rest 1:00 min Done @205 There wasn't much speed on these; those thrusters crushed my spirit and my legs C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @225 Done, this was actually the least bad piece of the bunch...go figure + 2k row @ 1:52 pace rest 1:00 x3 Avg pace (total time) 1:52.8 (7:31.4) 1:55.1 (7:40.5) 2:01.6 (8:06.6) Just had no motivation or energy left by the time I got here; pretty much stopped trying after the first 2k if I'm honest
