Felt good to take a day off yesterday. Not sure how/why I trained 6 days last week. It’s unlike me not to take two days off. Headed into the 11am class this morning.
With this wave loading scheme, the purpose was to start the second wave higher than the first. I misjudged my jumps and ended up having to jump higher at the very end.
I could’ve definitely gotten 4 at 245#.
10 min AMRAP of 3, 6, 9… ascending reps of:
I stayed unbroken on the front squats the entire time. Starting at 12, I broke up the T2B into two sets until I hit the round of 18 when I started breaking into three sets. Kept moving the entire time and finished with 21+6 reps.
After every set, perform a 1:00 wall sit.
That wall sit really changed things! I built from 135, 155, 185, 205, and 205 for my five sets. Made all the wall sits unbroken except for the last two (40/20).
10 min EMOM:
- Min 1: 18 Cal Row
- Min 2: 10 Front Squats (135)
Managed to get all the reps even on the row, which was very impressive for me!
Headed out into the garage around 11am to knock out a workout after a walk with the family. Got around 5 hours of sleep last night so I wasn’t feeling too bad. My hamstrings are definitely still a bit sore from Friday!
6 sets on a 12:00 clock of:
- 2 Hang Power Clean
- 1 Power Clean
- 1 Front Squat
I warmed up with 95# and 135# before using 155, 165, 175 (2), and 185 (2) for the working sets. Felt good, but still going far too wide on the power clean.
2 rounds for time:
- 800m Run
- 20 Power Cleans (135#)
I was done with the first round around 5:30. Went 7/7/6 on both sets of power cleans. Finished at 11:41. The heat definitely made the runs a bit steamy!
EMOM for 10:00:
- Odd: 8 T2B
- Even: 15 sec Ring L-Sit (bent knee)
Hung a new set of rings from Again Faster this past weekend and wanted to get them some action. The L-sits were harder than I thought they would be! For the T2B, I tried to keep my legs as straight as possible.
First time back in the gym! It was great to work out alongside other people for a change.
We started off with a strength piece followed by a leg destroyer of a metcon.
6 sets (every 2:00) of 7 Back Squats. I warmed up with 95 and 135 lb before starting my working sets.
I was happy with 225# today. I probably could’ve gotten a bit heavier, but since I haven’t been under a bar in awhile, I thought it prudent to stay at a manageable weight.
14 min AMRAP:
- 7 Front Squats (135)
- 14 Wall Balls (20#)
- 21 Abmat Situps
This was a burner of a metcon! I stayed unbroken on the wall balls until the 5th round (9/5).
As a bit of an extended warm-up, I did six sets of the following on a 12:00 clock:
- 10 Goblet Squat (50#)
- 16 Alternating Goblet Reverse Lunge
- 20 Glute bridges
Then, I moved on to the main piece.
E2M for 10 minutes:
- 15 DB Front Squats (50s)
- Max Double Unders in remaining time
My DU sets went 90, 70, 75, 65, 50. Those front squats got a bit tough!!
On a 15:00 clock, work up to a heavy complex of:
- 1 Deadlift
- 2 Hang Power Clean
- 3 Front Squats
I worked up 95, 115, 135, 155, 165, 175, 185, 195, and then 205. Happy to hit 205 on this one after not touching a barbell for so long.
12:00 AMRAP of 3, 6, 9… reps of:
- Hang Power Clean (135#)
- Box Jump (24″)
- 200m Run
I stayed unbroken on the HPC through the round of 15. Broke the round of 18 into 10/8. Finished a total of 15+36.
I had to go into the gym to pick some stuff up. Knocked out a workout while I was there.
7×1 Front Squat
My legs were pretty sore from this week. I worked up like this:
- 95# x 5
- 115# x 5
- 255×1 (f)
I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.
30 Ring Muscle-ups for time
Last time I tackled this one, I did sets of 4 every minute. I thought I’d go for it this time with sets of 5. I got through 15 that way, but I only was able to knock out 4 on my 4th set. Staggered home in sets of 3 and 2. Finished in 6:20, which is still a 10+ second PR! Can’t be upset about that.
400m Lunge for tine
I had to go to the gym to pick up some stuff so figured why not workout as well. Trying a 3 on/1off schedule for a bit.
3-3-2-2-2-1-1-1-1 Front Squat
I set the clock for 30 minutes and took the full time going 155, 185, 205, 225, 235 before hitting 245, 255, 255, and missing 265 for the singles.
Then, tackled 30 muscle-ups for time. Finished at 6:33 doing sets of 4 and then a final set of 2.
5×10 DB Front Squat (50#s)
12 min AMRAP:
- 12 Double DB Front Rack Lunges
- 10 Box Jumps (24″)
- 8 Alt SA DB Snatch (50#)
10 min EMOM: 2 Strict HSPU
Up to 39 for the year. Still a ways to go to get to 750-1000.
Every 4:00 for 6 rounds:
- 7 Up-Down Devil’s Press (35#)
- 14 DB Front Squats
- 16 Cal Bike
Finished each round in roughly 2:05.