Sumo DL, conditioning, and clean complex PR

Day 121

A. Sumo DL 205# 15 Mintues

8(video), 6

21 minute EMOM

30s shoulder touches- 25, 26, 21, 32, 30, 32, 34

5 x KB snatch at 53#

8 x 30” box jumps

AD  @ 50% for 10 minutes

Day 122

A little conditioning

12 minute AMRAP:

30’ HS walk

10 walking lunges

10 T2B

200m run

5 rounds

Day 123

A.  Clean  complex-  clean + FS + Jerk

140#

B. 3 rounds for time:

1 MU

50 air squats

800 m run

15:34

Catch up

Day 117

A. Front Squat

Establish a heavy single  160

-then

1 Round

90% x 1 145

95% x1 150

100% x 1 155

B. Pronated Strict C2B Pullup 120#-Max 8 Minutes

1, 1, 1, 1, 1,

C. Yoke Front Rack Carry 165# -Max 8 Minutes

50m, 50m, 100m

D. Paused Overhead Squat 90# -Max 10 Minutes

10 UB

E. Ski Urg 250m Max 6 Minutes

Nope. Not today.

Day 118

3-4 Rounds

A1. 1-arm DB High Pull 25#-Max 6 Minutes/arm

L- 20 short, 30# 11, 11

R- 20 short, 30# 14, 12

A2. Sumo Good Morning #105-Max Time 10 Minutes

10, 9, 9 short after each

A3. Axle Overhead Carry #100-Max Time 8 Minutes

100m, 75m, 100m

A4. AD 60s

30 cals, 25, 23

Day 119

A.  Snatch Triples (blocks with bar below knee) @ 75% x 5-6 sets (also use biofeedback) I'm curious what it shows with this

6 sets- not short until last set

30 Minute

B1. 1-arm FC, 100#

L- 75m, 75m, 100m

R- 75m, 50m, 75m

B2. Bench Press 95#

2, 3+2, 4

B3. Sled pull with 150# added

25m, 50m, 25m

Day 120

30 Minutes

A1. Paused Front Squat 90#

10 @ 95#, 10 @ 105, 3 @ 115- short after each

A2. BTN Press 55#

12, 11, 11

A3. Burpee Box Jump Overs in 60 seconds (best from last time was 12 reps)

13, 14, 13

A4. Sandbag Run x 200 meters (heavy)

200m, 200m, 200m

Sumo DL, PP, MU practice

Dayn118

A. Sumo DL 190#

10, 7, 6

B. Push Press 105#

8, 7

C. Sprint 400m

30 minute time cap

MU practice

 


Got it right away :)

Snatch breakthrough!

Today I had a huge breakthrough with snatch work- very exciting.  Finally hitting position 3.  You can hear Zach's excitement.

Then conditioning:

A. : 4 Minutes Turkish Get-ups  (AMRAP - Reps)

AMRAP Turkish Get-ups in 4 Minutes
Alternate arms
NTE 24/16kg.

17 reps

Rest 2 minutes b/w A & B.

B. : Metcon (AMRAP - Rounds and Reps)

AMRAP in 4 Minutes:

4 Slammer to Shoulder -alternating Light to Moderate NTE 50/30lbs- Used 60#

6 Squats w/Slammer on Shoulder (3/side)- 60#

8 Box Jumps NTE 24/20"- Used 24" box

DL, strict HSPU, S2S

Day 116

A. Deadlift 205# Max Work/Rest 15 Minutes

10, 5 then short, 5

B. Strict HSPU Bodyweight Max Work/Rest 8 Minutes

8, 5, 5  short after each

C. Accumulate 10 Minutes on Airdyne @ 80%

Every 2 Minutes Perform

Squat Clean (low blocks) x 125 x 3

This was harder than I thought.

Day 117

3 rounds when short, move to next exercise, if not short go right back to 60 second effort

A. Stone to Shoulder 80# in 60 seconds

12, 10, 10

   Burpee Box Jump Over in 60 seconds

12, 13, 13

   Airdyne in 60 seconds

17, 18, 17 cals

   1-arm Waiter's Squat #65

L- 5, 6, 4

R- 4, 4, 3

Short after each

FC PR

A. 2 arm FC, 125# per arm = 250#
20m, 20m, 30m, 40m

B. Bench Press 85# 8 minutes
10, 7, 5

C. Sled pull with 120# added
70m, 80m, 80m
















D. 15 min EMOM (shortened it)

1- 5 C2B (pronated)

2- 30' HS walk

3- 5 ring dips

MU success

Day 114

A. Split Squat 70#-Max 8 Minutes/arm

L- 10, 10  No shortening

R- 9, 11  No shortening

B. Snatch (from blocks)

70% x 3- 80

75% x 3- 85

80% x 2- 95

C. BTN Press 65# -Max 8 Minutes

7, 5, 5, 4, 4 short after each

D. MU practice

Got 5 MU

Back Squat

Day 113

A. Back Squat 145# Max 15 minutes (ROM testing)

4, 4, 4, 4, 3

B.  NG High Pull 60# Max 8 Minutes

10, 20

C.  Sumo Good Morning 90# -Max 8 Minutes

10, 9, 7

C. 1-arm Overhead Carry 50#-Max 6 Minutes/ar,

200m each arm, no shortening

Snatch conundrum, EMOM, more yoke and a MAP

Day 110

   

A.    Snatch (low blocks) % of 115

   

      80% x 3 95#

        85% x 2100#

    90% x 1 105#

    95% x 1 110#- nope

         100% x 115 - nope

SO FRUSTRATED!!!

    10 x Axle Walking Lunge #90

    10 x Axle S2OH #90

at minute 5 I had to switch to 5 every, couldn’t complete reps

C.  4 x 400 m Run- 8 minutes max work/rest

complete- shortened but recovered quickly

Day 111

When you shorten you move on to next side or movement, if you get 20 add weight:)

35 Mintues

A.  Yoke Carry 250#

100m, 100m, 80m, 40m

    Power cleans 125#

Push pressed yesterday

8, 6,  4, 5

    Ski x 200 meter

    1-arm Waiter's Squat 60#

6, 6, 4, 4 both sides shortened after each

Day 112

10 minute AMRAP

12 x Overhead Squat 75# this was challenging

6 x Ring Dip

12 x Box Jump 24"

6 x Continental Clean 95#

3 rounds

Rest 5 Minutes

Ski Urg @ 85% x 5 Minutes (Cals)

44

Rest 5 Minutes

10 MIN AMRAP

8 x burpee C2b (pronated)

40 x double Under

25 x wall ball

200 x meter Run

2 rounds + 4 C2B