11/27/2015

7 Rpunds

7 PC @ 95lbs

7 Thrusters @ 95lbs

7 Bar-Facing Burpees

13:32

I figured this would hurt, but damn, it was a lot worse than I thought it would be. I just wanna go fast and I couldn't 😔

Row 500m @ 2:02/500m pace

1:00 Rest

Row 500m @ 2:00/500m pace

1:00 Rest

Row 500m @ 1:58/500m pace

1:00 Rest

Row 500m @ 1:56/500m pace

1:00 Rest

Row 500m @ 1:54/500 pace

1:00 Rest

Row 500m for time - 1:35

I felt better about today after doing this rowing. Stopping after that 7 round workout would've been frustrating. 

11/25/2015

3 Rounds, 3:00 rest between rounds

1k Row @ 1:55/500m pace

75 Dubs

4:54 - 4:48 (UB Dubs) - 4:49 (UB Dubs) 

Assault Bike - 15 sets

:30 @ 325 Watts

:30 @ 125 Watts 

11/23/2015

A. Clean + Hang Clean + 2 FS - 5 complexes to max 
185 - 205 - 225 - 235 - 240 

For the first three the hang clean was from above the knee, the last two were below the knee.

B. 20 Back Squats @ 225lbs for time - 1:18

5 Rounds
30 Wall-Balls 
20 Box Jumps
10 Chest to Bar Pull-Ups

16:58
Split the wall-balls up 30 - 30 - 20/10 - 20/10 - 10/10/10. Went unbroken on the C2B. 172BPM peak HR, 152 avge. Box jumps were a bit sketchy after all that squatting.

20min Assault Bike @ 150BPM HR

215 watt avge, 52RPM avge, 185 Cals, 154BPM avge, 169BPM peak

11/20/2015

6 Sets, 4:00 rest between sets

7 Hang Power Snatches @ 95lbs

:20 rest

7 Hang Power Cleans @ 135lbs

:20 rest

7 Deadlifts @ 255lbs

1:49 (used clips on the bar for the first round only) - 1:35 - 1:26 - 1:26 - 1:27 - 1:35

20min Assault Bike

209 watt avge - 52 RPM avge - 171 Cals

The assault bike is definitely a different animal than the airdyne, more resistance, smoother, shinier, tougher. It's much harder to hold the high RPMs I was at on the airdyne on the assault bike. Im looking forward to using it.

11/19/2015

A. 5x8 Arnold Press - 40lbs

B. 3x10 Cuban Press - 1x10 @ 10lbs, 2x10 @ 15lbs

3 Rounds NFT

6 Jump Assisted MU Negatives 

6 Ring Pull-ups @ 22x2 tempo

2 Strict MU

This went much better than last week. Didn't need any help with the MU the first 2 rounds. I used a band the last round after re-opening a spot on my wrist I tore last week. 

3 Rounds NFT

30' HS Walk

6 4" Deficit HSPU Negatives

6 4" Deficit kipping HSPU

AMSAP Wall facing HS Hold - :30/:44/:41

First walk was unbroken, the other two were split up into about 25' and 5' intervals. Kipping HSPU were unbroken. 

11/16/2015

Back Squat Clusters 2.2.2 x4, :20 sec rest, 2:00min rest between sets

265 - 275 - 285 - 295

Didn't realize last week was supposed to be 4 sets so I did 4 this week

16min EMOM 

Odd - 16 Wall Balls

Even - 8 Burpee BJs

This gets real tough real quick 

16min EMOM 

Odd - 8 Thrusters @ 95lbs

Even - 4 MU

Got 4 muscle ups every round but the last one. I tore my palm pretty bad on literally the last muscle up and couldn't finish it. 

15min Airdyne @ 150BPM HR

I still don't get how to pace this. I'm ok with the percentage work but I still don't get this one. I tried to sustain what I felt was a high HR based on RPMs. I tried to stay above 70RPMs for a while, usually around 1-2min then dropped to abou 55RPMs to recover for a bit. 

11/12/2015

Late shift change to 0600-1500 so I did Friday's work today. 

A. 8min EMOM 3 TnG Power Snatches - 145

B. 6x3 Front Squat @ 31x1 tempo, 2:00 rest - 205lbs

C1. 5x8/leg Single Leg Single Arm Dumbbell RDLs, 1:00 rest - 80lbs

C2. 5x8 Sumo Goodmornings, 1:00 rest - 105lbs

Airdyne 20 sets

:30 @ 85% - 80-85 RPMs

:30 @ 50% - 40-50 RPMs

1110/2015

50 GHDSU for time - 1:45

6 Sets, :30 rest, 3:00 between 3/4

1k Row @ 1:55/500m

I hate you, Brannen. 

11/8/2015

Back Squat Cluster 2.2.2 x3, :20 rest, 2:00 between sets

260 - 280 - 300

14min EMOM

16 Wall Balls

8 Burpee BJs

Ouch bro, ouch

14min EMOM

8 Thrusters @ 95lbs

4 MU

Never thought I'd look forward to thrusters. Got all the muscle ups unbroken. Last rep on sets 5-7 were pretty ugly as far as the dip was concerned. Didn't have any problems getting to the catch but that last dip on the 4th rep was a bitch. 

11/6/2015

A. Split Jerks @ 185lbs, every 90sec x6

I threw some push jerks in there on even minutes

B. 3x12 Bench Press @ 21x1 tempo - 125lbs

I. Hate. Bench. Press. 

C1. 5x4 Weighted Pull-ups - 24kg 

C2. 5x4 Weighted dips - 16kg

Accumulate 4min in wall facing HS AFAP - 9:26

This quickly got pretty difficult. 

11/5/2015

A. 6min EMOM 3 Power Snatches - 135lbs

Smooth and fast

B. 4x4 Front Squat @ 31x1 Tempo, 2:00 rest - 185lbs

C1. Single Arm Single Leg DB RDL 4x8/side, 1:00 rest - 80lbs

C2. Sumo Good Mornings 4x8, 1:00 rest - 95lbs

Airdyne

:30 @ 85% - 80-85RPMs

:30 @ 50% - 40-50RPMs

15 Sets

11/04/2015

5 Rounds

5 MU

5 Strict HSPU

17:51

I was barely able to get the deficit HSPU in the warmup and failed the first 5 attempts during the workout. I switched to strict HSPU and split them up into singles. Pretty sure I failed at least 2 every round. Split the MU into 5 - 3/1/1 - 3/2 - 5 - 4/1. I think I could've gotten bigger sets on the MU, hindsight being 20/20 but the strict HSPU were probably some of the worst I've ever done. 

10:00 Rest

5 Rounds 

8 C2B

8 Kippig HSPU

8:23

Unbroken on the C2B. Split the HSPU into 5/3 - 8 - 6/2 - 8 - 7/1, the ones I split up were because I lost my balance while kipping and fell off the wall. 

10:00 Rest

5 Rounds 

10 T2B

30 Dubs

4:20

Unbroken on the toes to bar. I tripped on my rope during the last two rounds but went unbroken otherwise. 

11/3/2015

A. Hanging Alt. Leg Raises from L-Sit 5x10 each leg

B1. 5x15 GHDSU, 1:00 rest

B2. 5x30' HS Walk, 1:00 rest

:36 -:36 - :42 - :40 - :32

Broke up all but one into two sets. I'd get about 5 feet from the end and fall down. The third set was ugly, really ugly. 

B3. 5x10 T2B for time, 1:00 rest

:15 - :15 - :15 - :15 - :16

6 rounds, :30 rest, 3:00 between 3/4

1k Row @ 1:57/500m pace

These were a lot rougher than last week, not that last week was easy. 

11/2/2015

A. 10min EMOM 3 Power Cleans - 205lbs

I wanted 225 but 3 touch and go was pretty ugly, next time. 

B. Thruster - build to heavy triple - 

195lbs

My shoulders are still feeling Saturday's workout and were pretty sore, weak, and tired. Despite that, I've hit 205 for a triple before so I was a little disappointed. 

C. Back Squat Clusters 2.2.2 x3, rest :20, rest 2:00 between sets

1) 255lbs

2) 275lbs

3) 295lbs

9min AMRAP

3 Hang Squat Cleans @ 165lbs

6 Burpee BJs @ 24"

9 C2B pull-ups

4 rounds even. Went unbroken on the cleans and C2B. I did fail one of the cleans, I had a brief moment of bitchassness and then got back to it. The burpee  bjs slowed down a lot but I'm happy o got through all the C2B unbroken.