July 15

A1. Glute bridge single arm DB bench press; 10-12/armx3; rest 2 min (55)
A2. Vertical negative body levers single leg tuckes; 2 slow controlled reps x3/side; rest 1 min
A3. Hollow body holds; 30 seconds x3; rest 1 min (UB)
A4. TTB; 15 reps x3; rest 1 min
B. HSPU press throughs; 5 reps slow and controlled x5; rest 90 sec
C. Elbow plank KB pull throughs; 14 alt’ing reps x2; rest 90 seconds
+
mobility/body line work 15-20 min

Similar workout to last week, was able to do all hollow body holds unbroken this time.

July 14

A. Hang Squat snatch x1/snatch balance x2/OHS x3 – 1 complex on the 90 seconds for 6 sets (50kg)
B. 1 1/4 back squat; 3×5; rest 2 min (205, 225, 225)
C1. Single arm DB thrusters; 15 unbroken x4; rest 10 sec (25, alternated arms per set)
C2. Burpee box jump overs 20″ (over the box); 10 reps x4; rest 2 min
D1. Single leg back elevated glute bridge; 10 reps x2/side; rest 1 min
D2. Horse stance walk; 20 steps x2; rest 30 sec
D3. Single leg good morning; 12 reps unloaded slow and controlled x2;
rest 30 sec
D4. Band resisted deadbugs; 12 slow controlled alt’ing reps x2; rest 2 min

Did a similar workout to last week.  Upped the weight on the snatches and did a higher average on the back squats.  Did an extra set of the thruster/BBJ and made them single armed.

July 12

A. Hang squat clean; build to a max (80, 100, 110kg = 242)
B. Front squat; 2, 2, 1, 1; rest 2 min (120, 125, 130, 135 = 297)
+
For time: (23:52)
100 wall balls (5:22, 20+15×4+10×2)
50 burpees (7:58)
75 wall balls (7:40, 10×6+15)
25 burpees  (2:52)
+
20 min self directed movement work

Squat clean went ok, but kind of crashed on my shoulders at 110 so didn’t push it further.  FS felt strong.  Metcon was god awful, but feel good about performance.  Wasn’t actually sore after it, though.

July 10

A. Muscle ups – 20 for time (7:22, 5-2-2-2-2-2-2-3)
B. HS wall rebalancing drills; 15 min tech work
C. Band assisted belly to bar pull ups; 4 reps x4; rest as needed (small redx3, red + orange)
+
For time: (21:35)
50 CTB pull ups (5+5+5×2+30×1)
50 kipping hspu (10×5)
+
D. Hollow body hold; amsap x4; rest 90 sec (42, 37, 38, 38)
+
self directed mobility/core work

Muscle ups were tough.  Had 11 at 3:00.  HS balancing went about as normal.  Assumed the PUs were strict, felt pretty good.  PU/HSPU workout was long, checked to make sure it was supposed to be 50 halfway through.  Assumed I wasn’t supposed to move between the two movements.

July 9

Row sprint 10 seconds @100% (peak: 1:18, 1:22, 1:25)
rest 20 sec
Row sprint 20 seconds @90% (1:35, 1:37, 1:45)
rest 40 sec
Row 30 seconds @90% (1:36, 1:42, 1:47)
rest 1 min
row 500m @80% (1:52, 2:00, 2:05)
rest 3 min
x3
+
EMOM 24 min:
Min 1- 40 double unders
Min 2- 10 burpees
Min 3- 10 box jumps 20″ (step down)
Min 4- airdyne 30 seconds @moderate effort
+
30-45 min mobility/locomotion work

Row was a bit interesting.  Sprints had a way of tiring out my arms, so I was less able to predict what pace I’d be able to hold, and clearly didn’t succeed at that.  Had to skip EMOM because I wanted to get some mobility/locomotion work in.

July 8

A. Glute bridge single arm DB bench press; 10-12×4; rest 2 min (switch hands on alternate sets… so 2 sets of each arm) (40, 50)
B1. Vertical negative body levers single leg tuckes; 3 slow controlled reps x3/side; rest 1 min (2/side)
B2. Hollow body holds; 30 seconds x3; rest 1 min (had to break up last one)
B3. TTB; 15 reps x3; rest 1 min (UB, 8+7, 3×5 all long body)
C. HSPU press throughs; 5 reps slow and controlled x5; rest 90 sec
D. Elbow plank KB pull throughs; 14 alt’ing reps x4; rest 90 seconds (26#, 2 sets)
+
mobility/body line work 15-20 min

Bench was fine, was a bit tough at 50.  Really focused on keeping hips up.  Couldn’t do 6 body levers with quality so scaled it back.  This combo was much harder than previous.  Press throughs are good, think these are good for the shoulders.  The KB pull-throughs were hardder than I would have thought, only did 2 sets of those.

July 7

A. Squat snatch from high blocks x1/snatch balance x2/OHS x3 – 1 complex on the 90 seconds for 6 sets (40kg)
B. 1 1/4 back squat; 5×5; rest 2 min (135, 175, 185, 215, 225)
C1. DB thrusters; 15 unbroken x3; rest 10 sec (20s)
C2. Burpee box jump overs 20″ (over the box); 10 reps x3; rest 2 min
D1. Single leg back elevated glute bridge; 10 reps x2/side; rest 1 min
D2. Horse stance walk; 20 steps x2; rest 30 sec
D3. Single leg good morning; 12 reps unloaded slow and controlled x2; rest 30 sec
D4. Band resisted deadbugs; 12 slow controlled alt’ing reps x2; rest 2 min

Snatches went well, could have gone heavier but wanted to be conservative given the rest.  BS were challenging and was a bit sore for a few days afterward.  Went conservative on the thrusters so my daughter didn’t have to witness me die on the box jump overs.  These are much harder than they’d seem, and concentration is needed after about 4 of them.