EMOM: Axle WL + Push Jerk, 100 DUs for time, 50 WBs for time, Split Press/ jerk footwork

Thurs Feb 27

A. EMOM 12 min

EVEN: Axle Walk Lunge x 10 80#

     ODD:     Axle Push Jerk     x 10 80# (if need push press with wrist, thats ok)

Complete

B.    Double Unders x 100 For Time - 1min (85/15 reps)

    Rest 3-4 minutes

Rested 3 mins

    Wall Ball x 50 For Time (1:32 UB was last PR) today did 1:37, 35/15 reps

C.    7-10 min Split Press/Jerk footwork to reinforce yesterday

Complete

Split Jerk Heavy Single, "Stone Grace", Back Extensions

Wed Feb 26

A.    Establish a tough Split Jerk in 10 minutes

150

B.    For Time

    “Stone Grace”

    30 x 80# Stone to Shoulder

2:50

C.    Back Extension 3 x 10 (Unloaded)   

Complete

BS 5x5, UB MU PR!, 1 arm DB Press & Row, 10 min AD

Tues Feb 25

A.    5 Rounds      Back Squat  185# x 5

Did 175 x5x5 instead to ensure good depth here and I felt better without lifting shoes and with adjustment of arms on the bar, video of set 1

B.    Establish a ME UB set of Muscle UP

9, PR - only did 1 set

C1.    3 Rounds    1-Arm DB Press    x 10 (add load as able; with fat grip)

20,25,30 - left arm was harder, right could have done more

C2.    3 Rounds    1-Arm DB Row    x 10 (add load as able; with fat grip)

20,25,30 - probably could have done more weight here

D.   10 MIN Z1 Airdyne   

6 min ski

4 min AD

EMOM: Snatch, T2B, Ring Dips + Snatch Grip Press

Sunday Feb 23

A.    21 MIN EMOM
    1st: 1 x Snatch 95# (can go up to 100 after first 4 rounds of snatches if no misses, or if feeling very confident) *Don’t feel that you have to hit this immediately after the front squats; take your time, get set, and hit it sometime in the minute (the rest of the movements do at the top of the minute) Did 3 sets of 95#, did 4 sets of 100#, no misses

looking here for 4 or more sets at 100!!

    2nd 7 x Strict T2B - complete

    3rd 5-8 x Strict Ring Dip (in terms of feel, I’d like for this to be an AMRAP -1 or 2)

6 ring dips all sets

B.    Snatch Grip Press (21X1)    3 x 6-8

45, 55, 55 all x8

DL, GH Raises, Sprints

Sat Feb 22   

Deadlift

** percentages are based off of 90% of 1RM

TRY BIOFEEDBACK HERE!!

A.    65% x 5 (if these sets feel light thats ok, they’re supposed to)

75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 5+ (AMRAP -1 or 2)

-then

.    go up from .05% from 85% as long as you feel you can confidently hit a set of 5

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 5, we go up .05% of most recent set of 5 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

65%x5x155

75%x5x175

85%Amrap -1 or 2 x200x11

5%x5x210

1x220

1x230

1x240

Biofeedback tests got worst into the singles

B.    Glute Ham Raise (add load as able) 3 x 10

Complete, no load today - right hamstring just not feeling it

C.    6-8 Rounds Sprint  x 50 x 2 meters (rest minimum 3 minutes)

Completed 6 sprints

Clean + FS (PR) and Row, CTB, FS, FC chipper

Thursday Feb 20

A.    7 x 1 Establish a heavy  Clean + Front Squat; Rest as needed btwn attempts

115, 125, 135, 145, 155 (video), 160 - decided to stop there - all felt good

 155#

B.     @ 85%: Goal is quality of movement with smooth transitions

Row 1 K - 2:22 pace

    20 x

    C2B Pull Up - 4 sets of 5

    Front Squat #95 - 10/10

    Farmer Carry x 40 meters (moderate-heavy; should be UB) - 45# per arm - UB

    Row 750 meters - 2:23 pace

    16 x

    C2B Pull Up - 4 sets of 4

    Front Squat #95 - 8/8

    Farmer Carry x 40 meters - UB

    Row 500 meters - 2:19 pace

    12 x

    C2B Pull Up - 3 sets of 4

    Front Squat #95 - 7/5

    Farmer Carry x 40 meters - UB

24:23

Pretty awesome workout - good mix of challenge and fun! I think if I had not been consciously staying at 85% I could have pushed and done all the front squats UB.

Log Cleans, 1 Leg DL, Max Height Box Jump (PR!), BE + Aerobic AD

Wed Feb19

A1.    Log Clean  3 x 8 (I wish we had a slightly smaller log as the goal for this is to be moderately heavy with a focus on global spinal action in both directions, not for it to feel maximal) if it does, or if the inner handles are bothering the wrists then let’s try Continental Clean

65 - Log

75

85 video where right heel was popping up

A2.    1-leg Deadlift 3 x 8 (add load as able; if I’ve done my calculations correctly-relative to the BS for a set of 8, we’d ultimately aim for ~100 x 8; you don’t have to achieve that today, but let’s get a good feel)

85,95,100

B.    Establish a 1-RM Box Jump (a few step start is OK for this test)

43 inches, PR!

C.    Back Extension 3x10 (unloaded)

Complete

PM *if your schedule allows (if not we’ll get this done sometime before Friday)

A.    Airdyne 8 rounds  30 sec  x 85% RPE work

                  30 sec  x 50% RPE recovery

                  x 2

            (rest 3 min btwn efforts 1 and 2)

Complete