A. HBBS Backsquat: 10 x 2 @65% of max established Monday. Begin a set every :60
Hit #40 on Monday, used #225 today, no issues, these felt solid.
B. Strict Press: 4 x 3 31X2; increase weight per set
worked up to #135 on this, felt weak overhead...
then 21-15-9 HSPU, Deadlifts #225
Finished in 7:34, struggled on the HSPU. Deadlifts were solid, finished unbroken at the end, but had it handed to me with the HSPU, most I strung together was 6, most of the 21s were singles, took 2 minutes to finish those.
I got a bit behind on my posts this week, so here's the recap of my training: Tuesday 3 rounds Not for time:
30 UB double unders
10 TTB
10 alternating pistols
All unbroken, still progressing on the pistols
A. 1 HPC + 1 HC (full squat).
1 @ #135, 2 @ #140, 2 @ #150, 1 @ #160, 3 @ #180
All felt pretty solid, except for the 2nd of the 3 reps at #180, just felt like a mess.
B. Front Squat: Work to a max with the 31X1 tempo.
Hit #275
Then:
6:00 Cap: 1000m row, in remaining time, CTB pullups
Held the row in the 1:40s, didn't feel good. 25 CTB pull-ups - all singles, felt like a mess! rest
6:00 Cap: 1000m row. In remaining time, PC #165
Held the row in the 1:40s, didn't feel good again. 21 power cleans, felt good. Should've have moved faster!
rest
1000m row. In remaining time, burpees jumping to a target 6" above max reach
Row bumped into the 1:50s, didn't feel like I had much power in the stroke. Finished with 30 burpees.
WEDNESDAY: A. Split jerk:: 155 x 1, rest 2:00; #175 x 1, rest 2:00; #185 X 1 rest 2:00 205 x 1, rest 2:00; 225 x 1,missed 2x at #225 then hit it, didn't have anything above it today. I felt really spent at this point. B. Deficit clean grip deadlift 3" x 4 reps, 31X1; rest as needed went #225, #255, #275 - these felt solid (first set felt quick) should have gone higher. Then: EMOM 10: 1 pullup, 1 CTB, 1 Bar MU (do this UB. If you drop off or fail a rep, move onto the next set on the minute) Failed the MU on the first 4 attempts, hit the last 6. I need to get better poisitioning on these and more hip pop (I think).
THURSDAY A. Snatch high pulls clusters. 6 x 1.1 :10 between reps, rest 2:00.
Worked up to #185 for the last 4 sets. Felt ok.
B. OHS - from the ground. 4 x 3 2011. rest 2:00
Hit #200 for a triple, up #15 from my last triple attempt. These felt solid!
Finished 4 rounds and 26 DUs. Wheels came off on the DUs a bit. Watching the video of this segment, I need to cycle the push press quicker and not over-arch!
rest 4:00
8:00 AMRAP - 200 m run, 8 WB #30, 10 pull ups, 12 KBS #53
This was bad. Wheels came off! I was very slow on the runs. The WBs were solid, no problem, the pull-ups were pretty good, hit 8ish butterfly then lost rhythm. KBS were not an issue. The run did me in!(Although it was probably not the "run" but overall fatigue.
I felt the week ended better than the middle part when I wasn't hitting those split jerks! I like where I finished on the OHS...now we'll see how Saturday progresses...HSPU...
WEDNESDAY: A. Split jerk from blocks: 155 x 2, rest 2:00; #175 x 2, rest 2:00; #185 X 1 rest 2:00 #195 x 1, rest 2:00, 205 x 1, rest 2:00; 225 x 1, rest 3:00; #230 x 1, rest 3:00; #235 x 1 rest as needed, #240.
I hit everything but the #240, the #235 was not pretty today. I din't feel like I had the bounce I had last week. #240 felt very heavy! Also felt like my shoulder were running into a brick wall overhead, couldn't get them loose. Felt very fatigued from yesterday.
B. RDL 3 x 2, 31X1; rest as needed - hit these at #275, no issues, probably should have gone #305
Then: EMOM 12:
1st: 4-7 pullups - hit most in the 5-7 range, butterfly is feeling better 2nd: 4-6 CTB pullups - no butterfly on these yet, bit of a mess really, 4-5 3rd: 1-3 Bar MU's - hit singles, and only hit 2 in the first set. Felt off, no hip pop, haven't figured out how to cycle yet, and still a bit sketched out from busting my ribs up on them about this time last year...
Then:
For time: 30 box jump overs, 24"
Finished in 59s, got a bit fatigued on these, and a bit off center, I think I should be in low 50s, and possible sub-50s with a nit of work.
Afterwards the ALS Ice Bucket Challenge actually made me feel pretty good!
A. Snatch Balance + OHS - 1 + 1, pause :02 in the hole. Rest as needed. Worked up to #145 on this, felt solid! B. Snatch, #125, 10 x 1 rep, begin a set every :30 - had a miss on round 6, otherwise felt good! C. HBBS: 2-2-2 rest, 31X1 - went #275 - #295 - #305, getting a bit more comfortable under the #300s
A. 2-position Hang Snatch - mid thigh then below knee: build to a tough single in no more than 15 minutes: Worked up to #150, the mid thigh was a bit sketchy coming out of the bottom, the below the knee felt good!
Then:
6 minute AMRAP
Run 100m
6 box jumps (step down) 24"
8 alt DB snatches, #70
Finished 4 rounds and 100 meter run. The runs felt slow!
rest 4:00 6 minute AMRAP
4 burpee muscle ups
5 power snatch, #125
Finished 3 rounds, 4 muscle ups (no fails) and 2 power snatches. I took my time before hitting the muscles ups to make sure I didn't fail any. I was a bit conservative on the snatches in round 1, all singles, I started cycling them more as I progressed. I think 4+ rounds are very doable for me.
rest 4:00 6 minute AMRAP
30 double unders
7 HSPU
8 HPC #125
3 rounds, 30 DUs, 7 HSPU, and 7 HPC. Almost hit 4 full rounds, the HSPU were a sticking point again. All DUs and HPC were unbroken.
SATURDAY:
A. 1 set amrap muscle ups - only hit 4, just not feeling these today.
B. 10 minutes HSW Practice - still very much a struggle.
C. Clean gauntlet: 1 clean (squat or power) every minute adding #20 each rep. Topped out at #235, then hit #240. Tried #245 (my PR, but couldn't get under it). I definitely need to work my squat cleans and my catch on the power cleans. #SlowElbows!
finished in 2:05, not rhythm on the Pull-ups today. I've noticed lately that when the barbell gets heavy after the body-weight movements, I really struggle! Going from the ground with it I went single-single-double. I wasn't trusting the power jerk!
rest as needed
1 set: 10 deficit HSPU 6" 1 rope climb 100' farmer carry, #100 per hand
finished in 2:10, HSPU are a huge weakness for me! All singles on those today.
