A. Power Snatch. Above Knee Hang Power Snatch; 1.1 per min x 9 mins; 3 mins @ 145lbs, 3 @ 155lbs, 3 @ 165lbs
B. Power Clean. Above Knee Hang Power Clean; 1.1 per min x 9 mins; 3 @ 205lbs, 3 @ 215lbs, 3 @ 225lbs
C. Deadlift @ 11X1; 2 reps @ 60% RM per min x 12 mins **pull HARD off floor every rep**
D1. Strict HSPU to Deficit @ 50X0, 3-5 tough reps; rest 60s
D2. Weighted Pronated Chest to Bar @ 30X0, 2-3 reps; rest 60s x 5 sets
A. No issues with snatch but definitely rusty and 1 or 2 of the reps if I landed funny I could feel my hip but it didn't really hurt.
B. Same as snatch but need to get my strength back up. Felt weak
At the end of the session my ankle felt like it had been used because I haven't used it in a while. No pain, just tired ankle if that makes sense.
C. No issues on speed DL's
D1, D2: did 3,3 on all 5 sets. Hope I did it right. I did tempo for both really slow and wore a 20lb vest for C2B's.
Saturday: MAP AirBike + Core work + Scapular
25 Minutes
30 sec AB @ 85-90%
30 sec AB @ 50%
+
Toes Through Rings @ 2020; 5 reps; rest 60s x 5 sets
+
For quality:
Front rack carry 55 / arm; 250m total.
AB: Did all 25 min at 73 or 74 RPM's which is 498-517 Watts however last 8 min when I did my 50% it was more like 30%. Got tiredRings: Shaky but good
Front Rack: Broke every 70m or so because it wasn't perfect. As usual need more of this type of core work.
Monday: Mixed MAP intervals
5 Minute AMRAP:
15 Calorie AB
10 CTB Pul lUps
Rest 3 minutes
5 Minute AMRAP:
20 Calorie Row
10 HSPU from 2" deficit
Rest 3 minutes
5 Minutes:
30s BB walk out 275lbs
Rest 3 minutes x 2 sets of everything
5 MIN AMRAP: 3+15,3+10 both times around on CTB's, 3+5,2+18 for both times on Row&HSPU's and I let off a little the 2nd round of this because I was nervous about my hip. Walk outs were good to go!
Tuesday: Cyclical intervals
A. Snatch Pulls; 3, 3, 2, 2; rest 2 minutes - 3s at 225, 2s at 235lbs
+
5 Minute AB @ 80%
3 Minute walk as rest x 6 sets
**each interval should be the same total calories**
A. No issues with snatch pulls and I felt strong.
AB: I did a lot of varied paces while riding but ended up 75,75,75,75,72,72. Just got a bit tired and I was experimenting going slower and speeding up my pace in the end.
Wednesday: Full body lifting
Every 30s complete 10ft HS walk for 15 sets (150ft)
+
10 Sets at high effort:
5 KBS 2pd
2 Ring Muscle Ups
5 KBS 2pd
60s Rest btw sets
+
10 Minute EMOM:
1st: 2 Right arm hang snatch + 2 Right arm KB clean and push press 55-70 on feel
2nd: 2 Left arm hang snatch + 2 Left arm KB clean and Push Press 55-70 by feel
HS WALKS: Unbroken with no issues
MU's: Every set was around 35-40 seconds with no issues
KB WORK: I used 70lbs and the snatches were good. Awkward with Cleans because I have never done those but no issues. Kind of liked the odd object work.
Friday: PSn emom + PC emom + DL emom %’s + HSPU/PU
Friday: PSn emom + PC emom + DL emom %’s + HSPU/PU
A. Below Knee Hang Power Snatch, 2 reps per min x 10 mins - 5 mins @ 155lbs, 5 @ 165lbs
B. Below Knee Hang Power Clean, 2 reps per min x 10 mins - 5 mins @ 225lbs, 5 mins @ 235lbs
C. Deadlift @ 11X1, 2 reps @ 64% RM per min x 10 mins - pull HARD off floor every rep
+
20 Minute EMOM:
2-3 fast Strict HSPU to 2-4" Deficit
3-5 Strict Parallel Grip Pull-up on Rings
A. First 8 Min UB sets of 2 no issues then on set 9 I caught the first rep with a little too much weight on my hips instead of feet and it felt exactly like when I tripped on the sandbag. It's a very distinct moment when something jars my left hip and it's not in a stable position. At that point I did singles with no issues.
B. I warmed up the cleans really slow and did UB on the 225's and singles on the 235. I was a little nervous so I didn't catch anything too low in the power just in case.
C. No issues with 325 DL all singles.
20 Min EMOM: I did 3 strict HSPU's and 5 Strict pulls for first 3 sets, then for the rest I did 5 Strict HSPU's and 5 Strict pulls. Those felt great!!
Saturday: MAP AirBike + Core work + Scapular
27 Minutes
45 sec AB @ 85-90%
45 sec AB @ 50%
+
Toes Through Rings @ 2020; 6 reps; rest 60s x 5 sets
+
For quality:
100m Farmer Carry 55/hand
100m Front rack carry 55/hand
100m OH carry 35/hand
Had and amazing turn out for our annual Halloween party on Friday night. From all the decorating and long night I didn't work out on Sat at all. I want to do this but couldn't get it together to get back to gym today. I was tired of the gym to be honest. NO SORENESS today on hip other than usual soreness and the last two days I have not been wearing the ankle brace. It's tender but hasn't been a problem. Just felt the need to test it the last two days.
