1/16/19

Strength

Worked up to a 3RM back squat in 15 minutes. I hit 275 lbs and failed at 285.

Metcon

18 Min EMOM
Min 1- 10 Back Squats (155/105) + 30 DU
Min 2- 10 Burpee over Bar + 30 DU
Min 3- Rest

This was an absolute beast. I scaled to 135# so I could go fast on the squats. I ended up making the squat sets in roughly 40 seconds and the burpee sets in about 45 seconds. Still, this was way harder than expected. Next time, I’ll try going Rx’d.

1/15/19

We spent some time working on snatching from the high hang. Then, we progressed into a little strength set of 3 Snatch Grip Deadlifts + 3 Hang Power Snatch. I worked up to 115# and practiced some solid reps there.

For the metcon:

10 Min AMRAP
13 Hang Power Snatch (95/65)
13 Pullups

I ended up getting 5+7 Rx. My first 3 sets of pull-ups were unbroken. The snatches were unbroken the first round then 7+6 for every round afterwards. Grip…ouch.

1/14/19

“Fight Gone Bad”

3 Rounds for reps:

1:00 Wall ball (20lbs/14lbs)
1:00 Sumo deadlift high pull (75lbs/55lbs)
1:00 Box jump (20″)
1:00 Push press (75lbs/55lbs)
1:00 Row for calories
1:00 Rest

*Wall ball is a 10 foot target.
**Box jump is 20″ for all.

Result: 335 Reps (9 rep PR)

Rounds were 128, 106, and 101. That first round was where I made up all the ground on my last attempt. Next time, I should try to go:

  • 25 Wall Balls
  • 20 SDLHP
  • 40 Box Jump
  • 20 Push Press
  • 12 Cal Row

That would get me close to 350. I really need to maximize the wall balls and box jumps because I suck wind at everything else.

1/9/19

I headed into the gym to get some work done before meeting with Marissa and Zach, but Marissa convinced me to get in a workout with her instead. I was planning on working out at the 4:30PM class so it wasn’t a huge deal to work out early instead.

We did the main workout for the day, which was:

6 Min AMRAP:

12 KB Swing (53/35)
6 HSPU

3 min rest. Then, repeat.

I ended up getting 3+16 Rx for the first round and then 3+6 Rx for the second round. My HSPU were all in sets of 2-3, but I still burnt out.

Afterwards, we got in some extra work, which was horrific:

E2MOM for 16 minutes:

12 Deadlifts (50% – I did 220#)
10 Bar-Facing Burpees

Woof! All of the deadlifts were unbroken, but the last set took some real mental effort to do it. I ended up finishing each round in roughly 50-55 seconds so I had about a minute rest before going again.