Missed my flight from ATL-AVL at 9p last night. Ended up renting a car & driving to AVL so I got home & to bed around 2a only to wake up at 5a. So training happened on 3 hours of sleep & some adrenaline. Good session considering fatigue.
Turned around and drove back to ATL Tuesday evening as I had a workshop there Wed-Friday. Crazy turn around.
A. every 30 sec up to a max - PC x 1 /Squat Clean x 1 - bar starts at 95#, add 5# per 30 sec Completed to 170lbs. Not ready for power clean at 175.
rest as needed
for time AFAP:
10 pHSPU - ub
20 clap push up
30 kipping HSPU
3:27
'
rest as needed
3 sets all out for times:
20 WB - 20# to 10 ft
20 CTB chin up
10 x 10 m shuttle run sprints - 100 m total
rest 10 min b/t sets
2:20, 2:00, 1:59
Wall Balls challenging but able to get into a rhythm here & there just not UB for this load at 20 reps...yet. All C2B UB & the transition from WBs felt great. Trying to pick my feet up on the run. Glued to the elliptical for so many hours in my past.
Wed:
Got into ATL airport around 10p & then transport to hotel & meeting with roommate had me awake until almost midnight. Was sleeping hard when alarm went off just before 6a. Drug myself to Starbucks & then the gym. Feeling pretty low energy.
A. EMOM - PP TnG x 2 - start at 95# - add 10# per minute to max 2, drop 10# then do doubles on EMOM for another 5 min
Complete 145lbs...missed first rep at 155lbs. No belt or lifting shoes with me today. Felt difference especially without the belt to stabilize midline at heavy loads. All sets at 135lbs felt solid.
rest as needed
for time:
20 pistols
20 DL - 185#
10 MU
20 DL
20 pistols
Fatigue really showed it's face here. First set of pistols just under 40s then DL was not UB. Grip felt tough which is always what I notice first when I'm run down.
MU were 3, 2, 2, 3. Last set of DLs into 3-4 sets & pistols were about a minute to finish.
6:24 overall
rest as needed - about 8 minutes rest
for reps:
amrap T2B one set 32 ~ 46s. Called it as soon as I felt like I was going to lose kip to link quickly. No need to hang and do the slow at this point.
rest 30 sec
amrap BJ - 24” in 60 sec rebound 29-paused on top. Not super poppy this morning. Took a good amount of focus.
rest 30 sec
amrap PC one set - 75# -termination when pause happens anywhere Box jump to PC was the hardest transition. I was breathing hard. The non-specific reps or non-specific time period was a mind game. worked to get to 20 mentally then said one more over & over a few times. Thought about it for a second on my shoulders after 24 so called it.
rest 30 sec
amrap db burpees in 60 sec - 25#/h 17
Thurs:
Sleep -6-7 hours. Still a bit of a struggle to get out of bed. Workshop went until almost 10p last night. Took me a while to wind down.
A. Snatch - build to a max Felt stiff from all the sitting between the workshop & driving these days. Went 65-85-95-105-110-115-120-125-130 (felt best)-135F, 135. Called it.
B. FS - build to a max. 135-165-175-185-190-200. Called it. Slow out of the bottom. This is a FS PR w/out a belt. Getting better at stabilizing at heavy loads w/out the added support. Upper body feels really strong in FS.
rest as needed
3 rds for time all out:
row 150 m
15 ghd sit ups
15 kbs - 2pd
Fatigue showed here especially grip of KB. Gym was really warm....welcome to HOTlanta & felt like bell wanted to slip.
2:30 UB
KB then 9/6 last 2 sets
9:23 overall. took for ever to pick up KB. Worked on GHD speed.
rest as needed ~ 8 minutes
for time:
10 RC - 15’
10 thrusters - 135#
First 5 RCs in 1:05, 2:30 for 10.
Thrusters in 3, 4, 3. 4:45ish overall.
Fri off
Last day of workshop & then travel home. Hiked in the PM.
Sat:
Sleep better but still not great. ~ 7 hours of rest.
A. BS @ 20X1 - 80% 1RM - 5 sets of 2; rest as needed
Done at 190lbs. Felt great
B. Snatch - build to a tough single
Up to 140lbs w/out misses then missed 145lbs...rushed it to bar.
+
5 sets AFAP:
10 PP - 95#
20 CTB
50 DU’s
rest 3 min b/t sets
Rest was not long enough after 2nd set. Felt it most in my grip fatigue on pull-ups.
1:20- all UB, 1:21 PP/C2B UB-tripped DUs x 1,
PP & DUs UB C2B took 3-4 sets in last 3 sets with times of:
1:49, 1:50, 1:55.
Took over 15 minutes after last set for ROM to recover to baseline. Felt worked.
Sun:
Sleep still challenged. Lots of life transitions at the moment. Good growth is happening just end up processing at night sometimes.
for time:
HS walk 60 ft
20 L-Pull-ups ~6, 4, 3, 3, 2, 2ish
sprint 30 m x 6
HS walk 40 ft
15 L-Pull-ups 3, 3, 3, 3, 2, 1ish
sprint 30 m x 6
HS walk 20 ft
10 L-pulls 6, 4
8:58
HS Walk feelign better & better. All UB today which is first time with higher respiration. L-pull ups were
rest as needed
for time AFAP:
5 MU
10 alt’ing DB snatch - 50#
4 MU
10 DB snatch
3 MU
10 DB Snatch
2 MU
10 DB snatch
1 MU
All UB. typically 5s or less transition each time. 3:49
Felt great here especially MUs. Can transition even faster.
rest as needed
for time:
Row 400 m x 1
Not aggressive enough at the start. Felt strong into finish.
1:25.0
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Afternoon hike for 90minutes
Then relaxing evening catching up with a good friend & taking in the amazing view of downtown Asheville-if only my camera phone could do justice.
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Mon
rest
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