15-May
A. Squat snatch; build to a tough single
135, 140-F
B. Drop to 80% of A and perform 5 triples (as cluster); rest 2 min
I did tng triples @105
C. Crossunder shrimp squats; accumulate 10 slow controlled reps per leg
I couldn’t find a video of this. I did what I thought it was.
+
For time:
100 OHS 75#
50 TTB
25 calories assault bike
13:16
12-May
Row 200m @80%
rest 30 sec
Row 200m @90%
rest 30 sec
Row 200m @100%
rest 5 min (airdyne @150 watts as rest time)
x6 sets
It is hot this week here in Georgia! But I like it better than cold. I wrote down my averages for rowing 500m pace and range for watts on the bike. It was hard to just stay at 150, bounced around some.
1. 1:56/1:51/1:41; watts 142-171
2. 1:54/1:49/1:39; watts 142-170
3. 1:55/1:50/1:38; watts 130-160
4. 1:57/1:49/1:40; watts 145-168
5. 1:55/1:50/1:41; watts 142-178
6. 1:56/1:51/1:41; watts 130-160
11-May
A. Squat snatch; 15 singels @80-95% 1rm; rest 90 sec
110, 110, 110, 110, 115, 115, 115, 120, 120, 120, 120, 130, F- behind me, 130, F-in front, 130
B. OHS @42×1; 2-3×6; rest 2 min
95, 100, 105, 110, 115, 120
+
20 min amrap:
20 thrusters 105#
20 burpee box jumps
20 CTB pull ups
I didn’t even make 3 rds:( 2 rounds plus 20 thrusters and 20 burpee box jumps. I used a box on 24″ assuming that height based on everything else. 105# thrusters are so heavy!!! No me gusta
+
mobility work 20 min
9-May
A. Split jerk gauntlet – begin @95# and add 5# on the min until
failure (when you miss, drop 15# and build back up a second time)
1. 170#, failed at 175 bc I hit the stupid jerk blocks in the dip.
2. 170# again
B. Push press @31×1; 2-3×5; rest 2 min
65, 75, 85, 95, 105, couldn’t really go heavier to keep that 3 count down
C. Stall bar L hold; amsap x3; rest 90 seconds
:41, :37, :33
+
5 min amrap:
2 strict hspu
10 CTB pull ups
5 rounds plus 1 hspu, I was happy bc I did 4 out 5 sets of ctb unbroken:)
rest 5 min
5 min amrap:
10 TTB
10 push press 55#
4 rounds plus 12 reps
We had a booth at a huge festival last night at the Taste of Alpharetta. There were 70,000 people! It was great for the business but exhausting. Standing for 6 hours and talking to people. I didn’t get home until 11:30. So I am tired today. I should be able to go to bed early tonight and feel better tomorrow.
8-May
A. Squat snatch x1/Hang squat snatch x2/Snatch balance x3; rest 90 sec
x7 sets (only perfect form and foot work count)
65, 65, 75, 75, 85, 85, 90 sent video
B. Front squat; 5×5; rest 2 min
135, 155, 170, 180, 190
+
5 sets:
40 wall balls
20 burpees
5 muscle ups
rest 3 min bw sets
I only did 3 sets bc I am just wiped out.
5:23, 5:40, 5:42
6-May
A. Hang power clean; build to a 3rm
165, sent video
B. Clean grip deadlift; 5×5; rest 2 min
225, 245, 260, 270, 280:), sent video
C. Singel leg DB rdl’s; 6-8×4; rest 1 min bw legs
35, 45, 50, 55
D. Heavy russian KBS; 15 unbroken x4; rest 2 min
70# kb for all 4 sets
+
3 rounds for time:
15 power snatch 65#
15 CTB pull ups
6:26
7-May
OFF
5-May
Slept about 8 hrs, but I was dragging this morning. I’m not sore just kinda tired.
20 min amrap:
Row 500m
10 burpee box jumps 20″
Run 400m
10 burpee box jumps 20″m
3 rounds
rest 10 min
20 min amrap cals assault bike
189, I was able to stay fairly consistent for the 20 min.
I was so hungry for the afternoon after this. I ate 2 lunches. And I want a nap;)
I had a good day today:)
4-May
A. Squat snatch from high blocks; 10 doubles; rest 90 sec
@95# all 10 doubles sent video
B. OHS @22×1; 4-5×5; rest 2 min
85, 95, 105, 115, 125 sent video
C1. Msucle ups; 3 AFAP x5; rest 30 sec
Yay! First time I did 3 in a row today:) and I got 3 ub on first and second sets:) after the 3rd set of ttb, my grip started to go and mu’s were more difficult, but hspu were still good.
:16, :16, :32 (2F,1), 1:00 (1,1,1), 1:35 (1,1,F,1)
C2. HSPU; 12 AFAP x5; rest 30 sec
:16, :17, :17, :21, :20, all sets ub
C3. TTB; 15 AFAP x5; rest 3 min
:17 ub, :17ub, :23 (ub but re-adjusted grip), :24 (10,5), :33 (10,3,2)
D. Bent over single arm DB rows; 8-10×3; rest 1 min bw arms
30#, 40#, 40#
E. DB cuban press; 10-12×3; rest 90 seconds
These were hard and my shoulders were tired. I used 5# DB for all 3 sets.
2-May
A. Hang squat clean from below knee; 5×5; rest 90 sec
85, 95, 105, 115, 125
Sent videos
B. Barbell reverse lunges @3111; 6-8×5; rest 1 min bw legs
85, 95, 105, 105, 105, last 3 sets done correctly
C. Reverse hypers; 12-15×5; rest 90 sec
Added 25’s. Sent video email
+
Row sprint @100% effort (go at max effort until your pace falls off
then stop… but must be longer than 15 seconds)
rest 90 sec
x10 sets
This was frustrating. I couldn’t hang onto my 100% pace much after 15 sec.
1. 1:33 for :17 sec
2. 1:33 for :20 sec my best one
3. 1:34 for :16
4. 1:33 for :17
5. 1:33 for :16
6. 1:34 for :15
7. 1:34 for :17
8. 1:34 for :15
9. 1:33 for :15
10. 1:35 for :17
1-May
A. Split jerk; 10 singles @80% 1rm; rest as needed
@155#
I tried to focus on keeping my hips neutral. I wasn’t that successful. Chris showed me how I need to do couch stretch everyday bc my hip flexors are tight.
B. Half kneeling (neutral spine position) single arm press @41×2;
5-6×5; rest 1 min bw sides
10#, 15#, and 20# DB kept it light so I could focus on neutral spine position.
C. Planche leans; 20 seconds x5; rest 1 min
And Chris helped me with these too:)
+
20 unbroken double unders
airydne sprint 20 seconds @100% effort
rest 3 min
x6 sets
Set 1 and 2 stayed above 600 watts, set 3, 4, and 5 at 520-550 watts, set 6 at 500 watts. All du’s ub.
marjoriegreene 