Warm-Up
1000m row
Rolled out legs
Strength
Sumo Deadlift
45×5, 95×5, 115×5, 135×5, 155×5, 175×5, 185×5.
-alt with-
Press Complex —
3-5-7
Strict press
Push press
Push jerk
45, 65, 75, 80, 85, 90.
Metcon
3 rounds of:
AMRAP 3 min
10 Thrusters 100/70# Burpees
10 Chest to bar pull ups
Rest :30 sec
1+2c2b
1+10 burpees
1+5 burpees.
To get out of the kitchen
1-10 Burpees (i.e. Changing direction each set)
4:30. So slow.
PT Shit
3 rounds:
20 side leg raises each leg, 2s pause at top.
20 dead bug, alternating legs
20 sofa dips
-then-
2 rounds:
10 straight pike leg lifts, hands slightly behind hips
2 min forward bend
10 straddle leg lifts, hands way behind hips
2 min straddle forward bend.
Random Desk Breaks
About 50 push-ups in sets of 5.
Wogging
45-minute forest wog.
A bit less than 4 miles.
Gymnastics
Muscle up transition practice 10 mins.
10×2 green banded seated transitions positive + negative.
PT Shit
3 rounds:
20 side leg raises each leg, 2s pause at top
10 negative lat pull-down with band, hollowed
Toyed with straight leg and straddle seated leg lifts to try to start working on l-sit inabilities.
Deadlift
95×5, 115×5, 135×5, 155×5, 175×5, 195×5, 215×1.
Fight Gone Bad
(minus the rest)
252.
Did something weird to my knee and could only do half-one-leg-squat wall balls. Probably this makes no difference to my score since if I’d been able to do more wall balls my SDLHP score may have been 0.
Front Squat
Front Squat
5×5
45×5, 65×5, 95×5, 120×5, 120×5, 120×5, 120×5, 120×5.
Weightlifting
Snatch
5×1
65,75,85,90,95%
From above-knee blocks.
33, 53, 53, 53, 73, 73.
83, 98, 98, 103, 103, 108, 108, 113, 118F, 118.
C & J
5×1
65,75,85,90,95%
Power clean + split jerk from above-knee blocks.
103, 113, 118, 123.
Mobility
Focus on hips and legs
Endurance
5K for time
21:58.5.
This went extremely poorly. First 2500m at approx. 1:59 pace as per my PR. Then had total mental failure. Got off rower altogether for a minute. Rowed the rest at about a 2:10. UGH.
Gymnastics Skill
False grip hangs
Skin the cats
Lat activation drill
Handstand drills
Handstand walking drills
Weightlifting
4 x 1 Power Clean +1 Clean + 2 Jerks
60, 70, 80, 85 %
33, 53, 73, 88, 103, 118, 128.
Overhead Metcon
4 Rounds for time:
50′ Overhead barbell walk* 225/135# [113#]
15 Toes 2 bar
10 Ring Row
* Focus on maintianing a neutral spine and not over arching the low back. this is about upper back strength
10:35.
T2B fatigued my grip more than anything. Also had to swap to chin-up grip which maybe wasn’t the best for upper back strength.
PT Shit
3 rounds:
20 side leg raises each leg, 2s pause at top
24 alternating dead bug
10 push-ups APAP
Gymnastics
Handstand walk *
3 x 35′
[4x30s shoulder touches]
8, 10, 6, 6.
Right shoulder still feels a little sketchy… might be mental.
*If you do not have handstand walking, practice handstand holds against the wall and shoulder touches 4×30 seconds.
Strict/Weighted pull ups
4×5-8 reps**
8, 7, 6, 6
** If you can do a set of more than 10 strict pull ups add weight. If you can’t do 5 strict pull ups, use the minimum band assistance necessary.
MetCon
“Diane”
21-15-9 reps for time:
Deadlift 225/155# [135#]
HSPU [2 abmat kipping]
14:45
Continues to be my least favorite ever.
PT Shit
3 rounds:
20 side leg raises each leg, 2s pause at top
20 alternating dead bug
2 min hamstring stretch each leg
10 push-ups APAP
Mobility
Ankle / calf mobility 2 mins each leg.
Squats
Back Squat
5RM
45×5, 95×5, 115×5, 135×5, 155×5, 165×5.
Considered trying 175 but thought the better of it for now since it probably would have been a bad form grind and probably better not to re-fuck back. Also I’m now doing some kind of weird high bar / low bar combo where the bar is in LB position and torso stays forward but knees come forward too. Pioneered this at BOTE — pretty sure it’s not most efficient but does allow me to move more weight without feeling like my back is going to explode.
Weightlifting
Hang Snatch Below the knee
5×4 reps
50,60,70,70,70%
33×4, 53×4, 63×4, 73×4, 83×4, 83×4, 83×4.
Hang Clean Below the knee
5×4 reps
50,60,70,70,70%
73×4, 88×4, 103×4, 103×4, 103×4.
Ugh, cleans totally fine but front squatting 103×4 is still torture.