3/17
A – Exaggerated arching hang into dead hang x 5 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
B – Band assisted strict C2B AMRAP x 20 reps for time, rest 4 min x 3 sets

:55/1:08/1:03

Tough biceps blew the F up

These were freaking hard.
C – Strict HSPU x 8 + Kipping HSPU x 12 for time, rest 4 min x 3 sets

Bad move went 8 unbroken then 9 then 3 :55/:58/:49 last set I just did all 20 unbroken shoulders were shot.
+
8 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
*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day

Holy shit. I didn’t know 2 more burpees would make me feel this way. I got theough6 and failed time cap on 6 one. My legs are shot. Literally barely clearing bar. Awful. Total time 12:24

+
250m run, rest 1:1 x 8, rest 5-6 min x 2 (16 total)

These were fine. I’m an ok runner. Every set was 1:04-1:07 it was tougher to hold but I did it.

3/16
A1 – Crossover stride jumps x 3 reps/side, rest 30 sec
A2 – Double scissor jumps x 3 reps/side, rest 30 sec
A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets

I looked so ridiculous trying to get those sciccors down hahaha it was hilarious. I’ll video next time.

B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, working sets @ 86-90%

I hit these at 217#
C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, working sets @ 82-85%

These were at 257. I felt slow I think. Just no power out of the bottom. Not sure if it was bc of heavy snatch or what.

D – Jerk dip x 1/Split jerk x 1 with 10 sec hold in catch, new rep every 120 sec x 6

These were at 255 across the board start to finish. Felt good. Jerk got slow

+
5 rounds for time
10 deadlifts @ 225lbs
10 bar facing burpees
+ (rest to full recovery)

What a freaking joke, this was worse than Fran lung. 4:44. I didn’t break any DL and tried to move on the burpees.

Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 4 sets

These things. Oh how I love these things. First two aren’t bad. Last two are horrible. I’m refusing to keel over the rower ever since I saw the meme about prey lying on their back. So I’m trying to keep the composure.

3/14

tttTD (HSPU/BB)

+
AB 40 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial expressions
rest 2 min x 6 sets

3/13 (lifting deload)
A – Hang Power snatch – 1 rep every 30 sec x 15 @ 50-60% of best power snatch

B – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 6 (40-50% best snatch, crisp movement)

C – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 6 (35-45% of best clean, crisp movement)

D – Tall clean pull under x 2/Split jerk x 2, new complex every 90 sec x 6 @ 45-55% best clean and jerk

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

I used a 70KB here this was fine. No problems. I don’t have a heavier one.

F – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (50-60% of best deadlift + skinny bands)

There were good. Nice controlled downward movement helped fire the glutes.

G1 – 90/90 shin box switches x 3/direction, rest 30 sec
G2 – Bear to bridge switches x 3/direction, rest 30 sec
G3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets
+
AB 10 cal sprint, new set every 90 sec x 8-10 or until your power/finish times drop off more than 10% from first set

First one was :11 then I held on to :09 for every one after I did 10 sets

3/12
Active recovery
25 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
25 min @ easy, continuous effort:
15 Cal Bike
50′ Forward Bear Crawl
10 Tuck-ups
20 Sec Support Hold on Rings in full external rotation

These are fun nice constant movement work. Relaxing. Tuck ups in doing right now lol.

3/11
A – PC/PJ x 7 unbroken TNG reps, rest 90 sec bt sets x 3 (all sets at 135)

B – PC/PJ x 5 unbroken TNG reps, rest60 sec bt sets x 3 (all sets at 155)

C – PC/PJ x 3 unbroken TNG reps, rest 30 sec bt sets x 3 (all sets at 175-185)

D – Jefferson deadlifts x 8/side, slow tempo up and down, rest 30 sec bt sides and 90 sec after both x 4 sets
+
For time
5-10-15-20-25-20-15-10-5
Row cals
AB cals

This sucked. I felt bad here. 14:46 was my time.

+
E – Hollow body hold ALAP, rest as needed x 5 sets, goal of getting to 60 sec each set, start with hands at sides and knees slightly bent

I couldn’t get to hollow body just kept knees bent and hands on side.

So a coach Martin from Paris is in. Head coach who holds the French throw down. We did the lowland wod 1 60/60/30/40/40 I got to 38 HSPU BEFORE THe 12m cap this was after the strength work

My CTB felt great from those exercises. Just still can’t string a lot together consistently under pressure or tired. Sorry I know ya don’t want me doing more. Just had to jump in.

3/10
A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)

These are good. Felt great today.

B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
B2 – Strict C2B AMRAP (-1), rest 30 sec
B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets (same)

C1 – Strict HSPU AMRAP (-1), rest 30 sec
C2 – Strict HSPU AMRAP (-1), rest 30 sec
C3 – BB shoulder to overhead @ 115lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

These are hard. I have this scores on the board. I felt ok. But TNG STO kicked my ass this time

+
8 sets (same, goal of trying for all 8 under the time window)
Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day

This one I didn’t fall out once. It sucked my legs were concrete afterward. It I made it through. I was proud I felt energetic.
+

200m run, rest 1:1 x 20, goal finish times between 51-54 sec, take a bigger break after 10 if needed

I hit the goal. I will always hit this goal. Just a lot of time. Felt great. Solid training.

3/9
Lifting skill, cardiac intervals
(moderate loading on A/B)
A – No hip contact squat snatch triples, not TNG, reset at floor, bar doesn’t contact your body between knee and hips. rest 2 min x 5 sets

These were so awkward. But they made me fast under the bar.

B – Heaving snatch balance triples, catch LOW and pause in squat 2 sec each rep, rest 2 min x 5 sets

balance was way off. Felt good. Noticed I controlled decent down instead of now allowing to drop and catch

C – Squat snatch – 1 rep EMOM x 8, build every 2 solid makes, only 2 allowed misses on the day

I failed at 215 last set.

D1 – 12 bar facing burpees, rest 15 sec
D2 – 5 squat clean singles for time @ 265lbs, rest 3 min x 2 sets

:53 and :46 were my times for these.
E – Jerk dip x 1/Split jerk x 1 with 8 sec hold in catch, new rep every 90 sec x 6
F1 – Piked position parallette HSPU x 6-8, rest 30 sec
F2 – Kipping HSPU x 6.6.6, rest 20-25 sec bt 46s, 90 sec after third cluster x 4 sets

6’s got fucking tough as shit. Like real hard PARA HSPU sucked as well.
+
Row 1000m, progressive intensity every 200m
0-200m @ 1:50/500m
200-400m @ 1:46/500m
400-600m @ 1:42/500m
600-800m @ 1:38/500m
800-1000m @ <1:35/500m
rest walk 4 min x 4 sets

This I did well on last set sucked.

3/7
Sport exposure, glute/hamstring development, core compression
tttTD (C2B/DB/RMU/Pistols)

This was a total of 134 reps. I see people’s responses and it makes me feel defeated. I know CTB is a weakness. But I had 4 min when I got off my pistols just were not feeling good today. But I think if I redid it I know the intention and I would do 35more reps I paced way too much.
+
A1 – Parallette HSPU negative only to 6in deficit x 1.1.1, new rep every 15 sec, make the negative portion last at least 4 sec, rest 30 sec
A2 – Parallette kipping HSPU x 2-3 reps for speed, go from a 2-4in deficit here, rest 60 sec

These felt really good.

A3 – Dbl DB OH static hold from straight leg seated @ 35/hand x 30-35 sec, rest 1 min
A4 – Bent over supinated grip BB rows x 12-14, rest 1 min x 4
+
AB 35 cals @ 375-400 watts, steady, controlled breathing, upright posture, calm facial expressions
rest 2 min x 10 sets (take a 4-5 min break after 5 sets)

This got tired at the end last 3 or so.

3/6
A1 – Ball slam x 4 reps for power, rest 30 sec
A2 – Rebounding rocket jumps x 3 for height, rest 30 sec
A3 – Row/bike 10 sec for max watts, rest walk 3 min x 3 sets

B – Squat snatch waveload
Wave 1 – 3 singles, start at 79-84% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
Wave 2 – 3 singles, start at 81-86% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
Wave 3 – 3 singles, start at 83-88% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

Failed 225/ then hit

C – Squat clean x 1/Front squat x 3/Split jerk x 1, rest 3 min bt complexes x 5 working sets, build to heavy complex by last set but with good form on clean and split jerk

Max load was 275. SJ started getting sloppy at the end.

+

EMOM x 12
Min 1 – 40 sec bike cals @ 400-500 watts
Min 2 – 40 sec BBJO @ 30in
Min 3 – 40 sec 1-arm alternating DB snatches @ 70lbs
at 12 min mark, immediately into…

For time
15 bike cals
30 dbl DB front squats @ 50/hand
15 bike cals

2:34 I think I hold back on this bc I used to die fast. Now I don’t feel like I push enough sometimes.

+
D1 – Banded sidelying clamshells x 10/side, rest 45 sec
D2 – Sidelying straight leg adductions x 10/side, rest 45 sec
D3 – KB around the worlds from standing x 6/direction, rest 90 sec x 3 sets