CTB 10/10/10/7/7/7/7/5/5/3/6. Total 77

HSPU 10/10/10/8/10/7/3/4 total of 62.

I felt ok I may have broke a little long on both CTB and HSPU. BUT WENT OFF FEEL. TORE THE hands as common. I always do.

50 burpees for time 2:04 have I ever done this before? It was awful. Not like I’ll never do it again awful but like if her 15 seconds faster I’m going to puke. I also did 15’s the switches my step up stance and jump over side. Bc I usually pick one and just fatigue that side.

Easy 2.5k row, conversational effort throughout
+
A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 55-65% of best squat snatch, crisp and fast
B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light load, first set empty bar)

Ended at 95 tough

C – Russian KB swings – 12 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets) 70# felt fine

D1 – Knee pull-ins from supine x 5-6
D2 – Prone wipers x 5-6 (hip internal rotation)
D3 – Squat flow with plate x 2-3 slow reps
rest as needed x 3 times through

wasn’t sure on play work used a 45. Felt good. Deep squat position.

+
Easy 2.5k row, conversational effort throughout

25 min run, last 13 min nasal breathing only. Slow pace accumulated 2.5 miles roughly my watch isn’t very accurate I’m coming to find out.

TTT THROWDOWN

Ok this performance. I’m going to go in full depth and open up here.

My max OVHD squat tested a year ago 285.

So this was a time where I was like ok cool been hitting snatch work being comfortable and moving this should be easy. 1 set I could’ve done unbroken at 45. Maybe should have. Burpees I split 2 sets. Maybe should of done 3. 30 I could’ve done 20/10 or 25/5 broke burpees 3 sets. Then should’ve reserved. In the video above I waisted :50 on a fail. That was sheer stupidity. I wasn’t comfortable at 215 for reps in OVHS which was very frustrating and very disappointing in myself. I think I have sent ROM and it’s never been a problem, I will say that I haven’t or don’t do OVHD STUFF OFTEN, I barely do it ever.

So to me sure yes I get it. Hitting a 1rm randomly is fine. I would be strong. But I thought I would be a shoe in for this. I got to 215 at 9:48 So yeah. Super bummed about this however, I do know I can instantly gain a minute no doubt. But I’d think I could gain 1:30-2 minutes next time.

4/3Am session

500row,500ski, 1k bike holy hell. Talk about Fran lung this was 10 times worse. I completed in 4:51 by the time it clicked and rolled probably really 4:50. 1:34 on row 1:44 on ski 1:20 on bike

PM
A – Below knee paused squat clean x 1/Squat clean x 1, rest 15 sec between reps and 2 min after set x 6 sets (working sets around 84%)

275 was tough

B – Power snatch x 1.1.1.1.1, rest 12 sec/2 min x 5 sets (stay around 185-195)

185 was the great point. This was my breaking point 195. Couldn’t execute with proper form and technique dropped back to 185.

C – TNG push presses x 6 reps with 1 sec hold overhead after each rep, rest 2 min x 5 sets

Went up to 205 watched video form was a tiny tiny redid todo dropped to 185 for tng

D – BB clean grip floating deadlifts x 6, rest 2 min x 5 sets

Hit sets of 265

E – Chest to bar pullups – 5 sets of 12 unbroken reps, rest as needed to keep quality high

Set of 5 lost rhythm and form on last set kind of lost it on rep 9-10 on set 4 held it together.

F1 – Glute ham hip extensions x 14-17 into GHD sorenson hold for 40-50 seconds, rest 90 sec
F2 – Single leg side plank series – 6 sec with top leg floating, 6 sec with top leg supported, 12 sec regular side plank, rest 30 sec bt sides x 4 sets

These were fine. Nothing crazy this is getting harder on back and hamstrings

4/2/20

Off

4/1
AM
*log this score in WodUp
AMRAP 13 min
2-4-6-8…
Dual DB power snatch 50lbs/hand
4-8-12-16…
toes to bar

TTB kills me. Just grit and holding on to the bar. I did the snatches unbroken. Tried to break on 10/12 and it made it worse. I was breathing but it spiked heart rate coming off. Had decent flow on TTB then just lost grips in the end.

I got through 14 snatch and did 24 ttb believe it was 6+37 (164 reps)

PM
A – PC/PJ x 13 unbroken TNG reps, rest 120 sec bt sets x 2 (all sets at 135)

B – PC/PJ x 7 unbroken TNG reps, rest 120 sec bt sets x 2 (all sets at 165)

C – PC/PJ x 3 unbroken TNG reps, rest 120 sec bt sets x 2 (all sets at 195)

D – Wall assisted single leg BB good mornings x 8/side, rest 45 sec bt sides x 3 sets (https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0)

I’m not sure I’m doing these right.

E – Bent knee toe hops x 20 + straight leg toe skips x 20, rest 2 min x 3 (https://www.youtube.com/watch?v=_ZXKEkP7Gk4)
F – Band resisted bent knee calf raises x 15-20, rest 90 sec x 3 (https://www.youtube.com/watch?v=qzxsS6qhS54)

These were fun deff fun lol. Blue bands on calf raise will go green next time

3/31
A – Chest to bar pullups – 8 sets of 5 unbroken reps for time, rest 2:1 x 2 sets (rest twice as long as it took to complete the 6 sets)

I felt good on these took me about :07 per 5.

C – Strict HSPU x 8 + Kipping HSPU x 20 for time, rest 4-5 min x 3 sets

These got tired. My left shoulder was more tired then my right. May of been the way I pushed or had placement. Anyway times are on the board but first time was the worst. Got faster more warmer sup I was.

10 sets (same, goal of trying for all 8 under the time window)
Odd sets – 10 row cals @ strong effort into 12 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 12 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets, but take a longer break of 3-4 min bt sets 5 and 6
*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day

These are tough I finished 1-5 in 7:14 Finished set 6-10 in 7:07. Why did I break so long for this one? Is it really just capacity in that amount of time? Is my goal to get lower times? I also pulled at 1450-1600 and bikes at 578-660rpm

I did all 10’under the window all though set 10 was almost at cap.
+

300m run, rest 1:1 x 6, rest 6-8 min x 2 (12 total)

These were tough. 1:21-1:24 first sets. Last set of 6 I was consistent 1:23-1:24

Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

Kind of weird but back popped
+
Assault bike 8-10sec HARD for max watts, new set every 90 sec x 5

A – Squat snatch singles x 4 reps @ 90%, 3 reps @ 93%, and 2 reps @ 95+%, rest 2-3 min bt attempts

Hit 222 fine hit 229 bailed 1 234 hit only 1 failed 3 times overhead. Felt really good

B – Clean and jerk singles x 4 reps @ 84%, 3 reps @ 88%, and 2 reps @ 92+%, rest 3 min bt attempts

265 was fine 275 failed jerk last one. Moved to 288 failed 1 jerk and completed last lift. Cleans we’re fine. Jerk was a little rough. Felt like I couldn’t lock arm out.

C – Clean pulls 3 sets of 3 @ 105-115% best clean, rest 2-3 min

355 this was tough. Hard to pull past the hip much

D – Clean grip deadlift cluster – 4.4.4, rest 20 sec/3 min x 3 sets (no TNG reps, reset at floor)

315 was good. Very tough holding on to barbell

E – Mini band monster walk complex x 10 steps (forward/backward/lateral each way), x 3 sets, rest as needed
+
AB 4 min progressive intensity, faster every 60 sec, then kick for last 30 sec
rest walk 4-6 min x 4 sets
example progressions
Min 0-1: 300 watts
Min 1-2: 350 watts
Min 2-3: 400 watts
Min 3-3:30: 450 watts
Min 3:30-4: 500+ watts

I adjusted after 2 sets. I did 350/400/450/500/550+ that was 77/78 cals and it was a lot more tough. So I liked that I will stick to that route.

I held 650-700 watts each final 30 seconds

3/29 (same)
Active recovery
30 min @ easy, continuous effort:
15 Cal Row
50′ Reverse Bear Crawl
20 sec side plank/side
20 Sec Bent Arm Pull-up Isometric Hold
rest 2-5min
30 min @ easy, continuous effort:
15 Cal Bike
50′ Forward Bear Crawl
10 Tuck-ups
20 Sec Support Hold on Rings in full external rotation