Blog Catch-up Wk of 3/31-4/6

Me & Coach Lloyd post 14.5

3/31

AM
A. Back squat @20X1; 1-2x3; rest 2 min  197, 207 x 1, 217 x 1

B. 3 position snatch EMOM for 8 min moderate  85-105

C. db upright row @2110; 5-7x3; rest 45 sec btw arms  40 x 4 on last -chipped tooth happened with 35lbs.  :) 

PM
A. Hang power clean paused below knee EMOM for 8 min

up to 155.  Felt tough. 
+
EMOM for 12 min
odd - 8 hr pushups
even - 8 CTB chin ups Done, flow better with CTB, but still rusty. 

+
EMOM for 10 min
odd - 10 hspu
even - 40m FW 60#/h yes & done. 

4/1

AM
200m row @90%
rest 45 sec

46-47s per set. 
x14
+
AD 90 sec @90%
AD 90 sec easy
x4

71-74 ave RPM

PM
For time:
40 burpees to 6" reach
20 deadlifts 185#

2:54

Burpees down in 2:10ish, walk to bar- UB DLs. Felt good. 

4/2

AM
1 min AD
1 min FLR
1 min row
1 min skipping rope
1 min bear crawl
x8 - all easy effort yes and done 

PM
hike Z1 Yes, about 75 minutes with Corey 

+ 60 min yoga 

4/3

AM
A. Back squat @10X1; 50% 1rm; 2 reps; 8 sets; rest 45 sec
B. Thruster 105#x3 EMOM for 6 min
C. single arm FW 20m max effort  built to 145lbs per arm which brings me to 72% capacity relative to my stone to shoulder which percentage wise is the highest.  Also equals best in 1-arm that I previously did with 2-arm (290lbs FW at strongman cert last winter) Wasn't leaning into the weight however and have larger than softball bruises on lateral thighs.  beat myself up this week 

PM
A. Snatch 1,1,1,1,1,1; rest 2-3 min  105-115-125-135-140F, 145F, 145F, 150F. I know it's stupid to go up in weight but it was feeling great and I got greedy for the new PR.  145s were solid, but 150 pulled me way forward and I called it. 

B. Push jerk 2,1,2,1,1; rest 2 min  2 x 155, 1 x 165, 2 x 165, 1 x 175 F @ 185. Not until after the session did it occur to me that 185 would have been a new number overhead for any lift.  180 is previous split jerk best at OPTathlon.  I'll take it as a good sign that this didn't even cross my mind. 

C. Deadlift TnG 205#x5 EMOM for 6 min

4/4

AM
3 rounds for time @80%:
25 cal AD  ~ 1:55, 1:40, 1:20 
200m ski 1:15-1:20ish 
20 hip extensions ub

13:12

PM
For time:
30-20-10
kb swings 2pd 15/15, 11/9, 10
CTB chin ups very broken.  Still working the rhythm.  

I have the video but forget the time offhand...was slow in 8 something. 

4/5 miami

A. Front squat - build to a max 155, 175, 185, 195, 205, 215 F @ 220.  215 is 5lb PR from female athlete camp 

B. Clean - build to a max  155, 165, 175, 180 F @ 185.  Called it.  Pull not feeling great today.  

+

For time:
21-15-9
stone to shoulder
hspu

done.  unsure weight of stone.  was tough.  Timer stopped so unaware of time.  HSPUs felt good. 
+
4 rounds for time:
3 rope climbs
run 400m

Best I've felt and Corey said that I've looked on rope climbs. 

11:10 

4/6

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