A. Back Squat; 80%x4, 85%x3, 90%x1, 80%x6 - 200#, 215#, 225#, 200#
(There is a whole lot of ass in this video)
B. Snatch Grip DL + High hang snatch + OHS; 1+1+1 x 5 sets @ 80% - 145#
Good lift
Bad lift, good lift
C. Front Squat; 85%x1x2, 90%x1 - 185#, 195#
D. Supinated BB rows x 5x3 @ 30-35% of DL - 115#
+
3 rounds
21 cal on aB
18 CTB pull ups
Did not know time because I didnt know how to properly work the clock at Stamford! It counted from 10 and then apparently did not do anything after that...I made good work of this though. Based off AB it was somewhere around 7mins. Pullups feel much better these days.
Friday I interned in the morning, got in a 1 mile true form run, did Dave Durante Max Core stuff, then traveled to PA.
Saturday I did my first ever weightlifting meet. I came in second. Did not qualify for the AO. Rules are so strict. The slightest bend is a no lift? Ugh. That was exhausting and difficult.
Sunday GM was kind enough to let Bry and I into Stroud to get some work in so I mashed half of Friday's strength with half of Saturdays strength. This is what it came out to...
A. Power Clean x2x2 @ 75%, x2x2 @ 80% - 140#/150# I took all the things I learned from the meet Saturday and getting help from Mckenna, to do lifts properly...big big emphasis on good set up and posterior engagement
140#
150#
B. Clean Dead lift x 5x4 @ 90% of clean - 190# Again, engagement. Doing this correctly completely pumped up my hammies
C.1 Back Squat Cluster; 1.1.1 x 3 @ 85%, rest 30 sec., rest 30 sec. - 215#
C.2 Wall balls x 25 UB @ 14# to 10 ft.x 3, rest 2:30 - DONE! Worked a lot on breathing and finding a rhythm. Got a bit frantic towards the end of each set.
I also dont know what "team workout" means, so I assume its whatever is going on for comp on Friday's, so I joined Bry in doing...
10.9.8.7.6.5.4.3.2.1 CTB
UB Squat Cleans @ 125#
9:09
I was smoked after strength. The CTB felt great, but the squat cleans completely wiped me.
A. Push Press x2x3 @ 75%, then x1-2 x2-3 @ 80% - 130#/140# I dont know my 1rm push press so I just went off feel. It felt ok. I havent done these in a while
130#
140#
B. Snatch Lift off x 3x3 @ 185# - I dropped this to 140# as to not compromise my form because I knew going heavy I would round my back and that is not the idea of this and I wanted to focus on correct positions with moderate tension
C.1 Pendlay row x 8x3 - 105#
C.2 TGU x 2 tough reps per arm x 3 sets - 55#
conditioning
10 minute run warm up - Done
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60 sec. run - HR @ AnT level (165-180)
2 min rest
x4 rounds
168/174/174/175
Running on the true form has made running outside much easier, although its harder to get my heart rate as high as 180 out there. I was straight sprinting and the thing that tired out first was my legs, not lungs. Like, I could not go faster haha
Harder than it looked! Like, where do the minutes go?!
Was super rushed today! Got into the gym around 7:15 and started my stuff at 7:30. Thank goodness Albie is such a sweet heart and lets us finish after the gym is suppose to close. I always end up feeling real bad!
A. Back Squat; 75%x6, 85%x1, 75%x6, 90%x1, 75%x6, 90%x1
B. Snatch Grip DL + High hang Snatch + OHS; 1+1+1 x 5 sets @ 75-80%
C. Front Squat; 85%x1x4
I didn't have enough time to get in the strength portion. I had to go to urgent care to get my skin checked out cause Im dirty and need to shower more (jk, but really, I have sensitive skin)
18 cal row
15 CTB pull ups
12 hang squat clean thrusters @ 65#
1 legless rope climb
rest 2:30 bt. rounds
x4 rounds
3:17/3:44/4:36/5:35
The first rounds I thought, "Oh, this is fine!" then round 3 and 4 came and I found myself cursing you in my head. Wow. What a completely deceiving workout. All these things are manageable and fine, but together, welp I could barely grip the steering wheel driving home.
Bye, forearms.
UB CTB the first round. 10/5 the second. All 5's the third and fourth.
What even are hang squat clean thrusters? They are nightmares. Those were UB too because fitness.
Everytime Ive come to the gym Ive done a mile warm up on the true form. It helps with the fear of the machine and its now something I look forward to.
A. Clean DL + PC from top of knee + PC; 1+1+1 x 5 sets @ 75% - 150# this is so frustrating and idk why. Ive been doing tons of PC lately but once the weight hits over 145# I feel like an invalid.
Dont mind the mini throwing bar tantrum
B. Front squat + SJ; 1+2 @ 70% of SJ x 3-4 sets - 160# this was fine. I welcomed the jerks as a relief to all the squatting/power cleaning
C. Snatch Lift off @ 200#x3x3 - Oof done
D. 10 minute EmOM
odd = 5 kipping HSPU
even = 2 deficit kipping HSPU @ 4" - I may have done this at 6" but they were fine. Should have videoed but I was conversing with someone inbetween rounds
A. Back Squat; 70%x6 - 176#, 85%x1 - 212#, 70%x6 - 176#, 85%x1 - 212#, 70%x6 - 176#
Squatting felt OK today. Not the best its ever felt. My ass is tight and apparently I need to stretch it so it doesnt have impingement like pain when I come to stand with load on my back.
Ha ha
B. BN Snatch grip push press @ 155#x5x3 sets - Was this wrong? I went to 135# cause 155# felt like a beast
C. Seated legless rope climb x 1 x 5
~after each rope climb do 1 jump up to pull up bar and 10 kip swings
Did this with relative ease! Hooray for doing the shittiest legless rope climbs at the games
+
3 rounds
100 double unders
50m farmers walk @ 70# per hand
9:00...fuck. Thought this was gonna be easier than it was. Went UB first round, broke into 3 sets on the second round, 2 sets on the third.
