am:
A. High Hang SqT clean (your power position) – climb to heavy triple + 1×3 @90%
*stand tall, dip knees, clean from there. No recoiling hamstrings here
B. 10 min Test on AB
pm
A. AFAP
7 rounds for time of:
10 Deadlifts 175/125
15 Wall Balls 20/14 to 10
+
Add in Scap Recovery today and positional recovery per athlete
Sqt Cleans from the blocks? Or complex style?
High hang position. Power position. No recoiling hamstrings
A. Went up to 255. Definitely could’ve done more, but felt good there.
B. “Worst 10 Minutes Of Your Life” – Could only muster 181 Cals. today. Was hoping to shoot for 190…next time.
C. Will do later on
Am:
A. 265 x 3
Then 275×2 missed third
284×2 missed 3rd
B. 149 calories in Assault Bike Wanted 160 badly. One day I will pedal like Daher & Brooks
Hitting PM at about 2
7 am:
-Back Sqt test: finished with a 25# PR! (245#)
-AB: 91 cals…lame
10 am:
-AFAP deads (125) and wall balls (14 to 10) (12:01)
-5k row @ 2:17 pace
1 sesh
1.) high hang clean- 245# x 3, 265# x 2 failed the 3rd rep on two attempts
2.) deads/wall ball AFAP- 6:21…unbroken, just tried to keep a steady pace
3.) 10 min recovery row- 2,310m
4.) scap work done
Wednesday
am:
A. High Hang SqT clean (your power position) – climb to heavy triple + 1×3 @90%
305
90% 275
B. 10 min Test on AB
175
pm
A. AFAP
7 rounds for time of:
10 Deadlifts 175/125
15 Wall Balls 20/14 to 10
5:42
+
Scap Recovery
AM
A. Hip squat clean for a triple
-286
-302 for 1
B. Bike 10 minute test
-155
PM
A. AFAP
7 rounds
10 DL @175
15 WBs
Time: 6:35
(Tried keeping up with JP, so fast. Back locked up on me)
B. Scrap work
A. #295 huge pr
B. 159, tried doing :30 hard :30 moderate I could have gone better.
C. 9:32, I had intentions of going ham sauce here but from my mistake the other day doing gluten ham raises my hamstrings are fucked. Can literally hardly walk.
D. Recovery
E. Planned on doing mu work and bench, but my last catch on 295 hurt the wrist a bit….. will see how thing feel I’m the afternoon.
AM.
1. Made up yesterday’s back squat
Tied 1RM @ 273#
2. 116cal
PM.
3. 7:24 holy back!
A. Did not clean. Trying to rest elbows. Didn’t want to beat Kellie ☺️ Just kidding.
B. 119. 13 cal PR.
Pm:
A. Tried to beat JP. He’s got legs for days.
Triple @ 275# (285# for 2)
1×3 @ 245#
7RFT
= 5:19
10 min Airdyne a little later
A. Worked up to 235#
1×3 at 225#
B. 231 calories
C. 6:18
A-Worked up to 245
1×3 225
B- 203 cals ** note done on airdyne not sure what equivalent is-sucked regardless**
C- 6:15
biceps are blown up from rope climbs yesterday
A: 145 x 3 working on form
B: 126 cals AB
C: 8:07 DL/WB
Dave Dubin is joking when he says he got 231 calories on an Assault Bike!!! WTF
Impressive Taylor. Nice job man
PM: 8:00 didn’t feel to bad. Looks like I have to punish myself tomorrow by doing some more row burpee emom
Used Mickey’s “Black Beauty”. Not Assault
a. triple @ 215# (225# for 2)
1×3 @ 195#
b. at the school gym today so I did
7 rds
10 deadlifts 175#
15 burpees over the bar
9:13
1 session
3 @ 90k easy
Caught second but couldn’t stand up at 100
7RFT – I had one goal and that was to beat Nito 8:33 nursing hurt back from last week
AB 142 PR by 1
PR is a PR
Late on the posting train but going to try and be regular here…
AM.
A. 245#
+1×3@225
B. 148 cal, 16 cal PR. Coming for you BP
PM.
A. 8:46
nice job Erica!
will join you Sir
High hang clean 305 1×3-280
DL WB- 7:40
A. 270# / 3 reps at 245#
B. 380 cals on airdyne
A. 7 RFT 6:00
A. High Hang SqT clean (your power position) – climb to heavy triple
75kg/165lbs (failed 175lbs)
B. 10 min Test on AB
101 Calories – PR! Finally broke 100 after being stuck at 98, 99 and then 97
C. AFAP
7 rounds for time of:
10 Deadlifts 175/125
15 Wall Balls 20/14 to 10
Time: 8:20 unbroken. Both movements are two of my biggest weaknesses. Happy with this.
D. Added in 10 minutes of core work with Andie and Jay – GHDs, L-Sits from Rig and weighted planks