A. Deadlift, build to tough single 475 (92% of 1RM); I'll take that
B. 50 deadlifts for time 315# 4:25; 10 outta the gate then 5's the rest of the way; hamstrings and glutes were BLOWIN' up + 10 sets: 4 MU 8 Push press 95# 12 CTB rest 2:00 1:40 1:50 2:03 1:55 2:38 4:17 (stopped mid-set to put on grips) 3:09 3:27 3:29 2:47 Last 4 sets pretty much did singles on MU and CTB to protect my hands; push presses were non-factor
:30 burpees @ 85% :30 rest x10 116 total HR avg 145 HR max 162 rest 2:00 :30 AD @ 85% :30 easy x10 112 total cals HR avg 142 HR max 149 rest 2:00 :30 run @ 85% :30 walk x5 Little more than 1/2 mile total HR avg 156 HR max 166
B. Cuban press 3x6-8 reps rest 2:00 8 reps across @40 C. 20 thrusters AFAP 135# rest 4:00 x3 :39, :38, :42; this was tough especially the last set, breathing got really tough and labored in addition to legs fatiguing + 5 sets: 1 Squat Snatch 205# 3 Squat Cleans 255# 10 Wall balls 30# rest 1:00 :58 :57 1:03 1:02 1:03 Really tough on last set; legs AND back were starting to fail on cleans, 30lb WB was no fun either
A. Squat Clean 1,1,1,1,1 rest 3:00 307-307-307-297-287-292-297; legs were more fatigued than expected, even the pull from the floor felt heavy B. Emom 10 3 tng squat snatches 145 Done, not too difficult + 6 min z1 running + 400m run @1:50 pace rest 1:30 x8 + 6 min z1 running Done; had a hard time finding my pace, ranged from 1:52 down to 1:45; avg HR upper 150s, max upper 160s
A. Push Press 5x5 rest 2:30 215-215-215-220-225x4; did TnG on first four sets then reset for set at 225 in hopes of a faster dip/drive; got out of grove on fifth rep, hence the miss
B. Accumulate 72 strict hspu in sets of 3 Done in 23:15, did all sets on the minute; did 60 in 26 min two weeks ago + 3 sets @ 95% 15-12-9 Thruster 100# Cal on rower rest 15:00 (when feeling sort of recovered, practice handstand) 3:21, 3:18, 3:17; hurt a good amount but felt consistent throughout each effort
A. Clean Grip Deadlift @31X1 5x3 rest 3:00 341-353-363-373-383; felt stronger than last week
B. Reverse Hyper, 3x8-10 rest 2:00 135-180-180; with controlled momentum and slight lumber flexion; back feels stronger this week C. Accumulate 20 negative body levers Done, didn't seem as miserable as last week *Did B and C as a superset to save time and break the monotony of the body levers + Emom 10 Odd: 6 CTB Even: 10 Wall balls + Emom 10 Odd: 6 CTB Even: 30 sec ad 80% + Emom 10 Odd: 6 CTB Even: 5 thrusters 155# + Emom 10 Odd: 6 CTB Even: 30 sec row 80% Done, CTB felt very good, hands stayed intact and did 4-2 up until the final EMOM when they started to get a little more sloppy and fatigued
A. BS 30X1 6x4 rest 3:00 319-331-336-336-336-336 This got tough, 5 sets this week were as heavy or heavier than last week B. Cuban press 3x8-10 rest 2:00 35-35-35, 10 reps all sets; rotator cuff felt lit up after these
C.15 thrusters AFAP 135# rest 4:00 x3 :31, :30, :30; the last set burned pretty good + 30 squat cleans 225# for time 4:50; tough but not miserable; legs actually held up ok but my back got tired, especially my T-spine as evidenced on the final rep:
A. Press 11X1 6x5 rest 2:30 135-145-150-150-150-150; final rep on 150 sets was tough B. Accumulate 66 strict hspu in sets of 3 Done in 29:48; not faster than last week but they felt stronger, fewer grinder reps + 3 sets @97% 10 PC 155# 10 Burpees (fast) 100m prowler sprint (light loading, high handles down low handles back 50m) rest 9 minutes actively 2:09, 2:12, 2:28, prowler+50lb; worst lactate buildup I've felt in recent memory, HR very high (no monitor); it was pretty awful
5 min z1 running + 400m run @1:55 pace rest 1:30 x8 + 5 min z1 running time, avg HR/max HR 1:53, 144/155 1:55, 145/159 1:52, 142/162 1:53, 159*/163 1:55, 149/165 1:54, 146/163 1:54, 152/164 1:56, 148/163 Done on Sanctify course; overall felt ok on these, breathing was never out of control, no lactate buildup in legs, only felt my quads feeling like they were starting to break down on the last 2-3 sets; including the warm-up and cool-down I did 3 miles worth of running...my quads will probably be sore tomorrow *that's what my HR monitor said but it doesn't seem right with all the rest
A. Clean Grip Deadlift @31X1 5x3 rest 3:00 325, 335, 345, 355, 365; back was a little tweaky but I made sure to take out the slack on each rep and not jerk it; everything was very under control throughout B. Reverse Hyper, 4x8-12 rest 2:00 Done, no weight, just worked the movement slow and controlled C. Accumulate 15 negative body levers Done, ouch + 27-21-15-9-6-3 AD cals CTB 11:54; hands were limiter, used grips and they still felt awful; about 4 sets for each round of CTB
A. BS @30X1 5x5 rest 3:00 287-297-309-319-331; again, tough but not impossible; each week I've felt just slightly stronger than the previous week
B. Emom 10, HSCx3 225# Done; no week has seemed significantly harder than the previous; leg strength is returning
C. Powell Raise, build to 8rm 20lb, up from 17lb + AD sprint @100%
10 secs rest 2:30 x6 17?, 15, 15, 14, 14, 14; really have no clue about the first set as I was watching cals/hr rather than calories, might as well disregard that set; overall I felt very powerful, lot of work getting done
+ Accumulate 3:00 L-Hang from Pull up bar Done in 15:30 total, 16 sets; much easier than L-sit on paralettes, abs actually were limitingfactor
A. Snatch, build to tough single 243, pull off floor and lockout felt heavy B. Reverse hyper, 3x8-12 rest 2:00 90x12, 90x12, 115x12; nice back pump, man, I used to do these with HUNDREDS of pounds, got some catching up to do C. 10 snatches AFAP @70% of A rest 3:00x2 2:08, 1:50 @169; legs were SO tired, standing up with that weight should be be that tough + 400m run @1:55 pace rest 2:00 x8 Skipped on account of time; really want to get these in though and see how I feel with some running
A. Press, @22X2, 5x5, rest 2:00 115-125-132-137-142, last set tough
B. Accumulate 60 strict hspu in sets of 3 not for time Done in ~26 min; tedious and challenging + 300m row @100% rest 6:00 x3 :52.4, :51.3, :52.6; those hurt + 10 minutes of HS walking practice 40', 32', 30'; this went better than expected + @100% :20 Russian KBS 88# :20 Double Unders :20 AD rest 7:00 x3 12 RKBS ~31 DU no cals (AD couldn't keep up) Really didn't get uncomfortable until the AD each set; effort felt consistent throughout
A. Clean grip Deadlift, @31X1 4x5 rest 3:00 291-301-311-341; thumbs were limiter, though I could feel my low back fatiguing on the final reps @341
+ 20 sets: 2 Muscle ups 4 Burpees 6 CTB pull ups rest 1:30 Done in 49:15 total time; hands were limiter, blisters on both, dropped to singles on final sets to protect them
5 min amrap @90% 5 ring push ups 10 Wall balls 30 unbroken DU rest 5 min 5 min amrap @90% Row for meters rest 5 min 5 min amrap @90% 2 Strict hspu 4 Toes to Bar 8 Deadlift 185# rest 5 min 5 min amrap @90% AD for cals rest 5 min 5 min amrap @90% 5 Burpee Box Jumps 20" 5 Power Snatches 115# 5 OHS 115# Set 1: 5 rnds even; HR avg 157, max 172 Set 2: 1464m; HR avg 162, max 173 Set 3: 6 rnds + 2 HSPU; HR avg 163, max 172 Set 4: 101 cals; HR avg 157, max 161 Set 5: Only did 2 rnds on account of time and wasn't resting full 5 min b/w rnds I need to allot more time to finish these workouts...
A. BS @41X1, 4x6 rest 2:30 275, 280, 285, 290; tough by not terrible, should be able to go heavier next week
B. Emom 10 HSCx3 @215# Done; no harder than last week which was at 205 C1. Scap Pullups w/ :10 hold on last rep, 10x5 r:30 C2. WF Scap Pushup w/ :10 hold on last rep, 10x5 r:30 C3. Side Plank on ring :20/per x5 rest: 4:00 Done, side plank on ring was tough at first but figured it out by the end, it did challenge my obliques and scap stability for sure D. Accumulate 3:00 L-sit on paralletes Done, :10 at a time and shaking like a leaf the whole time; took my shoes off after the fourth set
A. Split Jerk, 8 singles at 88% rest 2:00 275 across; felt fast and crisp + 5 tng Power Snatch 135# :20 prowler push, high turnover rest 5:00 x3 rest 10:00 5 tng Hang Power clean 165# :20 AD sprint rest 5:00 x3
This all sucked pretty bad; was able to endure but it was pretty unpleasant in the final seconds of each set; didn't track any metrics per se but I'm pretty sure I got the intended effect. Here's the last set of PS/prowler...
A. Clean-grip deadlift, 3x5 @3131, rest 2:30 275-285-295; that's a lot of TUT, thumbs hurt most from hookgrip but I could feel my back fatiguing on final reps of each set; last set shown below
+ Emom for 10 minutes Odd: 5 ctb pull ups Even: 10 wall balls + Emom for 10 minutes Odd: 5 ctb pull ups Even: 10 abmat sit ups + Emom for 10 minutes Odd: 5 ctb pull ups Even: 20 second FLR on Rings + Emom for 10 minutes Odd: 5 ctb pull ups Even: 30 sec row at 80%
CTB were smooth up until middle of third 10min piece, then they started to get a little more disjointed and less fluid; noticed big fatigue in lats and biceps. Wasn't taxed cardiovascularly at all; sit ups and FLR felt good for my core.
