Testing Day 4

A. Power Snatch, build to tough single for day

(185--pull didn't feel strong after those deadlifts yesterday)

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For time:

10-9-8-7-6-5-4-3-2-1 Power Snatch @ 50% 1RM

5 Burpees after each set (bike 5 cals if you have a bike but if not, do the burpees)

10-9-8-7-6-5-4-3-2-1 Toes to Bar

5 Burpees after each set (bike 5 cals if you have a bike but if not, do the burpees)

(19:40--I'm pretty sure my forearms are still on the bar)

Testing Day 3

A. Squat Clean & Split Jerk, build to 1RM

(265--didn't attempt 275. Sunburned and fluid on my knee)

B. Back Squat, build to 1RM

(335--jumped to 355 when I should have done 345. 355 didn't really feel exceedingly heavy--I just was scared to push. I keep getting really mental. I'm terrified to injure myself again.)

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For time:

Run 800m

21 Deadlifts, 245#

3 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 600m

15 Deadlifts, 245#

2 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 400m

9 Deadlifts, 245#

1 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 200m

(25:03--really awful combination for my lower back, but I made it through. Minimal pain on deadlifts. Locked up bad on the 600 and 400 runs.)

Testing Day 2

50 Strict HSPU’s for time:

(5:27--10,5,5,5,4,4,4,3,3,2,2,3 almost failed last rep BUT I got it. No fails otherwise.)

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Row 3 x 10 sec MAX EFFORT, rest 2-3 min

(1:20/5:00 and 64m, 1:21/500m and 63m, 1:20/500m and 64m)

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Row 1500m

**start slow and increase speed ever 250m, last 250m should be at goal 2k pace

(2:30,2:20,2:10,2:00,1:50,1:45)

Rest 3-4 min

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Row 2k for time:

(7:14--I don't understand the reasoning for all the rowing before doing the 2k. It burnt up my forearms and my glutes.)

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Rest as needed (separate session if possible)

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10 rounds for time:

3 Power Snatch, 135#

15 Wallball, 20#

(12:07--rested about 20 minutes.)

Testing Day 1

A. Squat Snatch, build to 1RM

(215--missed 225. I want it so bad)

B. Squat Snatch @ 70%, 30 reps for time:

(5:00 at 155--squat got hard. Only missed 2 reps--number 20 and number 26)

C. Front Squat, build to 1RM

(275--back was SO tight)

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18 min EMOM

1st- 15 Cal Row

2nd- 10 Burpees

3rd- 200m Run

(Yeah. The row was the hard part)

Training Day 18

A. Deadlift @ 225#, 20 TnG, 10, 10, 10 **all TnG, er on the light side since we haven’t done DL 1RM, start new set every 4 min, same weight throughout all 4 sets **if you can’t get through the 20 unbroken, don’t continue the 20, just rest and move into the final 3 sets of 10

(Yes. Glutes and Hams were tight, but it still felt really good. Clean grip--still haven't had to do an alternating.)

B1. Push Press @ 50X2, 4 x 2 reps, rest 60 sec

(135,155,185,205--205 may have been a two rep max for this. Tempo was a little fast down on the second rep, but still controlled)

B2. Supinated Grip Pendlay Row @ 20X1, 4 x 6-8 reps, rest 90 sec **continue keeping super light, focus on good retraction at the back with bar pinned to chest

(75--felt great. Could have gone heavier but obviously didn't since it says remain super light)

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15 min @ easy pace

Row 250m

75’ Overhead Barbell Carry, 135#

75’ Farmer’s Carry, heavy as possible
(5 Rounds--Had to do 53# Farmer's Carry, so not super beneficial. We only had one 70# KB)

Training Day 17

Row 4 min @ 1:53/500m

Rest 3 min

Row 3 min @ 1:53/500m

Rest 2 min

Row 2 min @ 1:53/500m

Rest 1 min

Row 45 sec @ 1:53/500m, rest 15 sec x 6

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Hang Squat Snatch, 4 x 10 unbroken, rest 2 min **start light and stay smooth, focus on BB efficiency

(75,95,105,115--felt pretty good and very smooth)

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Push Jerk, 4 x 10 unbroken, rest 2 min **start light and stay smooth, focus on BB efficiency

(115,135,145,155--last set wasn't quite as smooth, but it felt good still)

Training Day 16

A. Squat Clean + Split Jerk, 1/60 sec for 12 sets, start @ 70% and build off feel but priority on movement quality

(185,185,195,205,215,225,235,235,240,245,250,255--then rested about 2 minutes and hit 265 then rested about 4 minutes and hit 275 clean and missed the jerk)

B. Back Squat @ 40X1, 4 x 2 reps, rest 2-4 min

(275,285,295,315)

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10 min AMRAP

25 Strict HSPU’s, 3” deficit

35 Toes to Bar

AMRAP Muscle Ups in remaining time

(17 MU--got my new gymnastics grips. TTB went a lot more smoothly this week. HSPU felt a lot better, too. Went 5,4,3,3,3,3,3,3,3)

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5 rounds on 3 min running clock

9 Power Snatch, 75#

15 Wallball, 20#

200m Run

(1:23,1:23,1:25,1:27,1:32)