12/30/2015

I was feeling a little salty after bombing out on the assault bike work yesterday so I took some liberties with today's work. 

Assault Bike - 5min @ >370 Watt avge

380 watt avge - 66RPM avge - 82 Cals

I went through this once, because I was scared. It hurt, a lot. Like, a lot. 

A1. 5x6 MU for time, 1:00 rest

:25 - :25 - :25 - :26 - :27

All unbroken

A2. 5x15 HSPU for time, 3:00 rest

1:25 - 1:28 - 1:36 - 2:05 - 1:46

5/5/5 each set

20min EMOM 

Min 1 - 15 wall balls

Min 2 - 40 dubs

Min 3 - 10 Cals assault bike @ > 600 watt avge

Min 4 - 10 BJs

I forgot my Fitbit at my apartment, no HR info for today. 

12/28/2015

A. Panda Pulls - 3,3,2,2,1,1

195 - 195 - 215 - 215 - 235 - 235

B. 6 Squat Snatch Singles

155 - 175 - 175 - 175 - 175 - 175 (f) - 175 (f) - 175 (f)

2 Sets, 5:00 rest between sets
500m row @ 1:50/500m pace
:10 rest
4min AMRAP
5 Power Snatches @ 135lbs
5 Burpee BJs

3+3, 3
Went unbroken on the power snatches the first round, 3/2 the second

+ 

2 Sets, 5:00 rest between sets
500m row @ 1:50/500m pace
:10 rest
4min AMRAP
5 Thrusters @ 135lbs
10 C2B Pull-Ups

3, 2+7
5/5 for the pullups for each AMRAP. My hands were pretty beat up at this point and holding on to the rig was difficult.

12/24/2015

20min EMOM

Min 1: 15 Wall-Balls

Min 2: 40 Dubs

Min 3: 10 Power Snatches @ 75lbs

Min 4: 10 Box Jumps

HR info: 120 avge, 181 max

Max HR seems a little high, especially since the graph on the Fitbit app showed it was very early on. The avge HR seems pretty accurate though. 

12/21/2015

A1. Pike HSPU on Box @ 31x3 tempo, AMAP x4, 1:00 rest

8 - 9 - 8 - 8

A2. False Grip Strict Pull-Up @ 31x2 tempo, AMAP x4, 2:00 rest

6 - 5 - 6 - 5

B1. 4x6 MU for time

:26 (UB) - :56 (5/1) - 1:20 (3/1/1/1) - 1:18 (3/2/1) 

Had bitch mits after the second round and it slowed me down a lot. 

B2. 4x15 HSPU for time

1:26 (5/5/5) - 2:10 (5/5/2/2/1) - 2:32 (5/3/4/3) - 3:05 (4/3/2/3/3)

Assault Bike:

5min @ >350 Watt Avge, rest as needed x3

355 Watts - 77 Cals - 64 RPM avge - 119 BPM avge - 149 BPM peak

349 Watts - 75 Cals - 63 RPM avge - 117 RPM avge - 136 BPM peak

347 Watts - 75 Cals - 63 RPM avge - 117 RPM - 138 BPM peak 

HR info seems low, but it may be that because I was thinking about my quads exploding I didn't have a good feeling for my HR. 

Tried to see if my Fitbit would record for a shorter time period (spoiler alert, it didn't) so I did 1 min on the assault bike at a very aggressive pace. But, I got watts, Cals, and RPMS

628 Watt Avge - 27 Cals - 76 RPM avge

12/21/2015

A. Panda Pulls 3x3 
185 - 205 - 205

Not a fan. Trying to snatch after this was really frustrating. I felt like I was chasing the bar and coming onto my toes a lot more than I normally would for B.

B. 4 Snatches, 2:00 rest

175 - 175 - 175 - 175 - 175 miss

Despite these made attempts at 175 (most likely luck), I missed a lot working up to it. Everything felt inconsistent and I still don't really see any improvement with squat snatches.

2 Sets, 4:00 rest between sets
500m row @1:50 pace
:10 rest
3min AMRAP
5 Power Snatches @ 135lbs
5 Burpee Box Jumps

2+5, 2+4
Singles on the snatches the first round, set of three then singles on the second

2 Sets, 4:00 rest between sets
500m row @ 1:50 pace
:10 rest
3min AMRAP 
5 Thrusters @ 135lbs
10 C2B pull-ups

2+9, 2
C2B were not happening today. Broke up each round into 5 or less, pretty disappointed with this one.

12/19/2015

A. Jerk Recoveries x10

B. 10min EMOM - 1 Split Jerk

165 - 175 - 185 - 205 - 215 - 225 - 225 - 225 - 225 - 225

4 Rounds:

7 C&J - 165lbs

14 T2B

21 BJs

11:55

12/18/2015

A. Heavy Clean x8, RAN

225 - 235 - 245 - 255 - 265 (no video, I dropped back to 255lbs) - 255 - 255 - 255

B. Back Squat Cluster 4.3.2 x3, :30 rest, 3:00 rest between sets

275/295/315 - 265/275/285 - 265/275/285

I was way too aggressive with the first set and dropped it down for the second two. My legs are gonna be killing me tomorrow.

8 sets, 2:00 rest between sets, 5:00 rest between 4/5
10 Power Snatches
15 Wall Balls
30 Dubs

1:33 - 1:28 - 1:33 - 1:29 - 1:29 - 1:35 - 1:31 - 1:28

Unbroken on the snatches and wall balls, had some hiccups with the dubs on a few rounds.

12/16/2015

A1. 5x5 Push Press, :20 rest - 175lbs

A2. 5x10 Strict HSPU, 2:00 rest

2:17 - 4:16 - 4:00 - 4:14 - 4:03

B1. 5x8 Ring Dips w/ 7sec hold at top of last rep, 1:00 rest

Tried to keep them as strict as possible, I ended up kipping the last one or two on the last two rounds

B2. 5x15 C2B, 2:00 rest

:23 - :23 - :23 - :33 - 1:30

Went unbroken for the first 4 rounds. Round four was a mix of butterfly (9) and kipping (6). The last round was 5 butterfly them all over the place trying to finish them up. Fatigue hit hard after round 4. 

I switched up the AMRAP a bit, I wasn't feeling the bear crawl or muscle ups today. 

20min AMRAP 

:30 Assault Bike, arms only, >47RPMs

100' Farmer's Carry - R Hand (32kg)

100' Farmer's Carry - L Hand (32kg)

3 Rope Climbs

10 KB Swings (32kg)

30 Dubs

:20/side Plank

3 Rounds

12/15/2015

A. Single Leg Good Mornings 3x6/leg - 95lbs

B1. Hanging Bent Knee Raise w/ Alt. Leg Extension 5x10/leg, :30 rest

B2. Bent Knee Hollow Hold 5x:45sec, :30 rest

B3. Side Plank 5x:30/side, :30 rest

Assault Bike

5min @ >341 Watt avge - 345 watt avge, 85 cals

3:00 rest

4min @ >341 Watt avge - pressed the wrong button, gonna assume I made it based on the other rounds

2:00 rest 

3min @ >341 Watt avge - 345 watt avge, 44 cals

1:30 rest

2min @ > 341 watt avge - 353 watt avge, 29 cals

1:00 rest

1min Max effort - 458 watt avge, 18 cals (don't get any ideas, I almost died after this round)

12/14/2015

A. Snatch Cluster 1.1.1 x5, :20 rest, 2:00 rest
135lbs - 145lbs - 155lbs - 165lbs - 175lbs

B. 10min EMOM 3 TnG Snatches - 135lbs

7 Rounds, 3:00 rest between rounds
6 Hang Power Cleans @ 165lbs
6 S2OH @ 165lbs
10 Box Jumps

:58 - :55 - :53 - :52 - :55 - :52 - :59

12/12/2015

A. 10min EMOM C&J

205 for 5min, 225 for 5min

B. Banded Deadlifts - 5,5,5,3,3,3 - 2:00 rest

175 - 195 - 215 - 235 - 235 - 235

10 Rounds

3 MU

5 HSPU

7 DL @ 225lbs

23:01

I did strict HSPU for the first 7 rounds, unbroken on the MU and deadlifts. 

12/11/2015

A. 50 T2B for time - 2:24

B. 50 GHDSU for time - 1:49

Rowing:

500/1:58

:30 rest

500/1:56

:30 rest

500/1:54

:30 rest

500/1:52

:30 rest

500/1:50

:30 rest

500/1:48

:30

500/1:46

Peak HR - 133BPM

Avge HR - 100BPM

So the HR info is for the entire time, not for each interval. I forgot to start it before the first interval so the data is for the last 6 intervals and rest time. My HR was definitely higher during the time spent rowing. The Fitbit won't record info for that short of a time interval, i.e. I row to quickly. 

I also did 4 sets of 3 touch and go squat snatches @ 135lbs prior to all of this, and they went very smoothly. 

12/9/2015

A1. 5x5 Push Press, :20 rest

165lbs 

A2. 5x8 Strict HSPU 

1:25 - 3:10 - 4:20 - 5:27 - 6:44

B1. 4x7 Strict Ring Dips w/ 7sec hold at top of last rep

B2. 4x15 C2B pull-ups 

:18 - :21 - :21 - :27 

First 3 unbroken, didn't drop off the bar on the last round but I hung on and switched to a gymnastics kip for the last 6

20min AMRAP

:30 weighted reverse bear crawl

100' Farmer's carry - right hand

100' Farmer's carry - left hand

 5 MU

10 burpees AFAP

:15/side plank

3 rounds

12/8/2015

A1. Hanging Bent Knee Hold w/ Alt. Leg Extension 4x8/ leg, :30 rest

A2. Bent Knee Hollow Hold 4x:45 sec, :30 rest

A3. Side Plank :30/side x4, :30 rest

Assault Bike

5min @ >341 Watts

3:00 rest

4min @ >341 Watts

2:00 rest

3min @ >341 Watts

1:30 rest

2min @ >341 Watts

1:00 rest

1min Max effort

Made the entire 5min interval at or above the prescribed wattage. The 4min interval was above 331 watts for most, briefly (5-10seconds) dipped to about 315. The 3min interval was above between 300-315 for most, some of it was above that around 331 or so. The 2 min interval was around 315 or above. I don't remember the last minute at max effort. This fucking hurt. All the lactic acid build up

12/7/2015

A. Snatch 1.1.1 x4, :20 rest, 2:00 between sets

155 - 165 - 175 - 185(f)

155-175 felt great, I didn't expect to make more than 1 at 185 but I figured I'd go for it. 

B. 10min EMOM - 3 Snatches

This is where it all went to shit. All over the place with the snatches I made. Only made 6/10, and I rested a while after the ones I missed. 

C. Snatch Grip Single Led RDL 3x8

75 - 95 - 95

Balance was more of a limiting factor than anything else. 

5 sets, 3:00 rest

6 Hang Power Cleans @ 165lbs

6 Shoulder to Overhead @ 165lbs

10 BJ @ 24"

:54 - :46 - :51 - :52 - :58

Unbroken on everything. 

12/5/2015

A. Clean + Hang Clean + 2 FS x5 

205 - 215 - 225 - 235 (f) - 235

B. Banded Deadlifts 5x5

135 - 155 - 175 - 175 - 175

C. Sorensen Hold :15/leg x3

These were really weird 

5 Rounds, 3:00 rest

5 MU

10 Deadlifts @ 225

15 HSPU

1:51/5/10/12-3

2:30/5/10/11-2-2

3:22/5/10/5-5-5

4:34/5/10/5-4-3-3

I chicken winged real hard and almost fell through the rings on the first muscle up in the last round and stopped right there. I had huge problems with triceps burnout on the HSPU. The transition from swinging to the dip on the muscle ups got difficult on rounds 3 & 4.  

12/4/2015

A. 8min EMOM - 8 T2B

B. Accumulate 4min in wall facing HS Hold

Took about 8:30 to get done. 

Row 500 @ 2:00/500

:30 Rest

Row 500 @ 1:58/500

:30 Rest

Row 500 @ 1:56/500

:30 Rest

Row 500 @ 1:54/500

:30 Rest

Row 500 @ 1:52/500

:30 Rest

Row 500 @ 1:50/500

:30 Rest

Row 500 @ 1:48/500

12/3/2015

8 Complexes - 4 strict pull-ups/3 kipping/2C2B/1 Bar MU

So I forgot how to do a bar muscle up. Couldn't figure out the kip, transition, timing or anything else as far as the bar MU go. I dropped off the bar after the C2B to take some time and try to organize myself before trying a bar MU and still failed quite a few before getting a disgusting, chicken winged one. I'm still pretty good at ring MU, I made sure to try a few of those after a good amount of rest. Fatigue definitely played a role but a lot of it was mechanics. 

5 Complexes - 3 Bulgarian Dips/6 Dips/:15 sec hold at top of last rep

These were also problematic as far as the lock out on the dips and hold at the end. Triceps were weak and not cooperating. 

30-20-10

Power Snatch @ 75#

BJ 

Front Squat @ 75#

12:07

Neither disappointed not happy with this one. Finishing so close to sub 12 was a bit annoying though. 

12/2/2015

3 Rounds NFT

30' HS Walk

4" Deficit HSPU Negatives x6

4" Deficit HSPU x6

Wall Facing HS Hold

Added this for shits and gigs. Went unbroken on the HS walks, :33/:38/:38 on the holds

3 Rounds

A1. Hanging Bent Knee Hold w/ Alt. Leg Extension 3x8/leg, :30 rest

A2. Bent Knee Hollow Hold 3x:30, :30 rest

A3. Side Plank 3x:30/side, :30 rest

10min Assault Bike for Max Cals

139 Cals

321 watt avge

120BPM HR avge

141BPM HR avge

12/1/2015

Clean & Jerk EMOM

- start at 185lbs, add 10lbs/min til failure

Made it to a 255lb clean, failed the jerk

15min AMRAP 

5 Power Cleans @ 145

10 T2B

15 Wall-Balls

7 Rounds 

Not feeling it today, and it showed during this workout. Oh well, on to the next one.

Peak HR - 169BPM

Avge HR - 122BPM