Jan-22
AM
A. Power Snatch – 3 x 3 TnG + 3 x 2 TnG + 3 x 1 (70-80-90% by set); rest as needed

Like that – done at 75/85/90-95kg

B. Overhead Squat – build to mod-heavy triple for the day from the rack; rest as needed

255

C. HB Back Squat – build to heavy triple for the day; rest as needed (pick up your build where you leave off for the overhead squat)
*not a max, leave room for progression here in the coming weeks!

345#
+
Strongman Medley
3 Rounds for QUALITY
100ft Yoke Carry (increase load ea round)
100ft Sled Drag (increase load ea round)
100ft Hand-over-hand Sled Drag (increase load ea round)

Took about 9 minutes

500# last round yoke

Rest dont know but challenging

PM
10min Choice cyclical @ ramping pace / effort every 2min
+
Self-directed Metcon Session
*Rules: 
(1) Total volume of work cannot exceed 30min (can be any combination of durations i.e.: 10/10/10min, 15/10/5min, etc)
(2) Movement Selection: (a) cannot repeat movements from AM or tomorrow’s sessions (b) choose „“basic CF““ elements as bulk of work
(3) each metcon must include an erg in some capacity
(4) send me your plan ahead of time!
+
10min Choice Cyclical @ easy recovery pace

Will update later – but i like that format

325#

B. Clean High Pull x1 + Hover Clean High Pull x2 – 4 sets of the complex; rest as needed

265#

C. 1″“ Deficit Snatch Deadlift – in 3-4 sets build to heavy triple for the day (this should be a „“technical max““ for the lift)

335#

D. BB Hip Thrust – 3 x 8; rest as needed (build to heavy 8)

445#
+
Accumulate the following for QUALITY
32 Strict Deficit HSPU (6″“ deficit)
8 Short-rope RC’s
32 Parallette Full Deficit K.HSPU (abmat)
6 Pegboard Climbs 
*each set of HSPU’s should open with a „“tough““ UB set, then finish out „“chipping away““

That was fun! First set 12 reps on strict deficit and 13 reps on parallete

PM
Row – 3 x 10sec @ 100% effort; rest to full recovery
+
Broken 2k #2
1k Row @
45sec Rest
500m Row @
30sec Rest
500m Row @
*pace these @ 1-3sec faster / 500m than your PR 2k pace, for the final 500m interval…if you are feeling GOOD can push it a bit more
*add total time (minus rest) to get estimated 2k pace

6:41 – dying

5:03 – played it safe here without belt bit could probably shaved down 1 minute if i need to

+
3 Rounds for time:
12 Double DB Devils Press @ 50#
6 Burpee Box Get-overs @ 48″“

4:48 – man what a disgusting combination
+
For time:
75cals C2 Bike
75 WB @ 30#

5:56 – was pretty destroyed at that point – but legs were feeling good. Just a bit heavy

PM (BB’ing)
A1. DB Front-foot elevated Split Squat w/ RNT band pulling knee IN – 4 x 6-8 ea leg; rest 60sec (mod-heavy across)

30kg DBS

A2. 1/2 Kneeling, front-foot elevated Landmine 1-arm Shoulder Press – 4 x 8-10 ea side: rest 60sec

20kg plate on 20kg bar

A3. Strict Stall-bar TTB – 4 x 6-8; rest 60sec (slow & controlled)
B1. Single-leg Good Morning – 4 x 6-8; rest 60sec (light-moderate, barefoot)

This feels great done with 95#

B2. Pegboard Climb – 4 x 2 climbs; rest 60sec 
B3. Parallette Pass-through x5 + Max L-sit hold – 4 sets; rest 60sec 

Always 30 sec L-sit

+
Self-directed Ankle / Calf Support work – 20min

Felt so good! Up to 175# – and feeling a lot better

B. Power Clean & Jerk: 
   5 on the min for 3min @ 185#
   3 on the min for 3min @ 225#
   1 on the min for 3min @ 255#

Nice one, this was okay but challenging

C. Pause FS @33×1 – build to moderate, positional triple for the day

Went for 265# – very solid

+
5 Sets For QUALITY
50ft DB 1-arm OH Walking Lunge @ 70-75#
2 Short-rope RC’s 
Rest as needed b/t sets 

75# across
+
D2. Single-arm Plate Windmill – 3 x 8 ea side; rest as needed
D3. DB Zottmans Curl – 3 x 6-8; rest as needed

PM
Progressive Desaturation Intervals
Row – 2min @ 800cal/hr
1min Rest
Row – 2min @ 1000cal/hr
1min Rest
Row – 2min @ 1200cal/hr
1min Rest
Row – 2min @ 1400cal/hr
1min Rest
…continue pattern until failure to maintain target pace for 2min

Failed at 1800 cal/hr after 45 sec

+
AB – 3 x 10sec @ 100% effort; rest to full recovery

1810 watts top score

ROWING on water and erg:

6 x 1200 meter „row flow“ with the rest of the team at moderate pace

+

60 minutes practice on water in double boat

Jan-29

AM
A. Power Snatch – 1 set AMRAP UB (TnG) @ each of the following loads; rest 2min b/t sets 
*65 / 75 / 85 / 90% 
B. HB Back Squat 
   (a) build to heavy triple for the day
   (b) if heavier than last week: reverse bands HB back squat – 3 x 5 @ same load as „“A““
   (c) if NOT heavier –> move on
+
1min Max Reps Sandbag OTS @ 150#
*top score = 19 reps
2min Rest
1min Max Reps Short Rope RC to 15′ (rope cut @ neck height)
*top score = 8 reps
2min Rest
1min Max Distance HS walk (25ft increments)

PM
TTT Throwdown
Shuttle Run + DB Thruster
*note I wanted to give this a little time due to the shin splints
+
Every 2min for 5 sets 
8 BBJO @ 24″“ 
8 Rings MU 
*if you fail to complete work within 2min window, rest additional 2min then continue

THIS DAY IS STILL OPEN – I WILL FINISH IT WEDNESDAY 29th –

Restdays can stay the same – so Friday recovery/monday rest