Did this seperately as a noon session. Felt great to not be rushed. I'll continue this.
A. BS; 78-80% x 3 reps x 3-5 sets
B. Snatch squat press x 3 x 5 sets.. hold each rep for 3 sec. OH
C. 14 minute amrap
odd = 15 cal on rower
even = 5 strict CTB pull ups + 5 box jumps, 24” w/ step down
Done in PM.
A. 365# for BS. Felt really good tonight.
B. Felt good as well. Up to 105#.
C. Done. All good except couldn't keep up with strict CTB. Varied it.
4 rounds; 70/80/90% effort
50 double unders
rest 3:00 bt. rounds
Did this in AM
These felt awesome. Subbed 30 cal A/D instead of Run. Had a buddy with me and my knees hurt.
All sets UB and smooth. T2B got tough. Hip flexors and grip.
2:28, 2:09, 1:58, 1:48. Last one bit hard.
A. DL Cluster @ 83% *concentric only; 1.1 x 4, rest 20 sec., rest 2 minutes
B. BN snatch grip push press x 3 x 5 sets.. build from last week
C. Snatch lift off + snatch pull (2+2) x 4 sets @ 80% of snatch
A. Used 450#. Felt strong.
B. Up to 275. Felt like a toy. Ready to push here.
C. 235. Felt strong too.
BTN PP SN Grip
Sn Pull + SnLO:
Good morning session.
HSPU - do these on db’s or p-bars to stay off flexion of wrist.. elevate to a level surface.. you can kip these
8:20. HSPU's UB. this was fun! Good push here.
Done for noon session.
A. BS; 70-75% x 5 reps x 5 sets 1 sec. pause up top for each rep
B. FS - concentric portion only.. start from just above parallel and use straps for this to protect your wrist.. done @ 75-80% of FS x 3 reps x 3 sets
C. Clean grip RDL to knee @ 32x1 x 3 x 4 sets @ 85% of clean max
Done in PM.
Friends in town so did ...
EMOM x 20
1 - 15 Wallball 30#
2 - 10 burpees
3 - 15 cal row
4 - 15 cal A/D
5 - 50 DU's
A. 3 x 3 BS - 325#, tender knees
C. 305# for sets. Felt strong.
swim session -
500m @ 70%
rest 5 minutes
200m @ 80%
rest 5 minutes
100m @ 90%
rest 2 minutes x 3 (at the 100m only)
Done in AM. Didn't feel that fast today. Well at least the 500m was slow. ARound 11:00.
200 was under 4:00.
100's were fast. under 2:00.
active recovery day here
30 min. A/D Spin.
A. Snatch balance x 2 x 5 sets.. build from last week
B. BN Power Jerk + BN split Jerk; (3+3) @ 65%, 2+2 @ 70%, 1+1 @ 75%, 1+1 @ 80%, 1 rep at BN SJ only @ 85%… drop and reset for each one here
C. Clean lift off @ 100% of clean max; 3 reps x 4 sets.. pause for 2 sec. @ knee for each lift
D. 50 strict CTB pull ups for time
1 mile sled drag @ bwt
Wedding day -
A. Sumo DL @ 3 reps @ 70-75% of reg. DL on the 90 seconds x 6 sets
B. PS off blocks @ 60-65% x 3 singles on the minute x 6 sets
C CDL to mid thigh @ 100% of clean x 3 reps x 3 sets
*after each set do seated High Box jump x 3 reps
250m row @ 1:34/500 split
rest 60 seconds