12/28/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)

35lb dumbbells used

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec

no pain

+

3 Rounds for Time: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
13:03

Round 1 - 1:57/500m pace, UB MU, 3s on the sHSPU, finished at 3:35

Round 2 - 1:57/500m pace, UB MU, 3s on the sHSPU, finished at 8:05

Round 3 - 1:55/500m pace, UB MU, 3s on the sHSPU, finished at 13:03

3 Rounds for Time: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
7:09

Round 1 - UB dubs, 7/5 C2B, 8/4 kHSPU, finished at 2:23

Round 2 - 47/28 dubs, 7/5 C2B, 9/3 kHSPU, finished at 4:47

Round 3 - UB dubs, 8/4 C2B, UB kHSPU, finished at 7:09

no pain on the C2B

3 Rounds for Time:
Assault 1km 
2 Rope Climbs (1 legless + 1 regular each round) 
12 Burpees 
8:55

Round 1 - around 316 watts on the assault bike, finished at 3:01

Round 2 - around 330 watts on the assault bike, finished at 6:03

Round 3 - at least 340 watts (probably higher) on the assault bike, finished at 8:55

PM
A1. KB 1-arm OH Carry - 4 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 4 x 60sec continuous; rest 30sec
B. Back-to-wall Shoulder Flexion - 3 x 6-8; rest 60sec (keep spine & neck against wall, take hands from sides to "Y" position overhead)
C. Quadruped Scapular CAR's - 8-10 slow/controlled reps (on hand & knees, complete full rotations of the shoulder / scapula)
D. Single-arm Rings Hang - 3 x 10-12 sec ea arm; rest 60sec
E. Side-lying Windmill - 3 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)

Did all this stuff. I still think its important for me to continue to do going forward

12/26/2016

AM
A. Squat Clean; build to a tough single 

225 - 245 - 255 - Mashed Potatoes 265

+

2min Run getting HR to 165 BPM 
right into: FOR TIME: 
9-6-3
Squat Clean @ 115# 
Burpee Box Jumps @ 24" 

5:40 total time, unbroken everything
Rest 5min 

2min Run getting HR to 165 BPM 
right into, FOR TIME: 
12-9-6: 
Power Snatch @ 95# 
HSPUs (strict) 

8:07

7/5 - 5/4 - UB on the power snatches

4/4/4 - 4/3/2 - 3/3 on the HSPU

The HSPU were a bottle neck (surprise). I thought the power snatches went well and that I moved through them well. But, again, sHSPU were the bottleneck

rest 5min 

2min Run getting HR up to 165 BPM 
right into, FOR TIME: 
15-12-9: 
Thruster @ 95# 
Box Jump @ 30" 

8:30

Mixed feelings on this part. Went UB on the first and last set of thrusters, 7/5 on the middle set (on purpose). The box jumps were slow, too slow. But the thrusters went well so there's that. 

Overall I handled this much better than when I was at TTT HQ. I'm looking forward to the next one of these

PM
A. Half Kneeling Bottoms Up KB Waiters Hold; 15-20 sec/arm x 3 sets; rest 1min bw arms 
B. Ring Row Lock off; 25 sec hold x 3 sets; rest 40 seconds

omitted due to laziness
C1. Bent Knee Hollow Hold - 3 x :20, :20 rest

(changed from original stability ball passes, no stability ball)
C2. Bent Over DB Reverse Flys; 10 reps x 3 sets; rest 20 sec 
D. Lying External rot to Press; 6reps x 3 sets; rest 2min https://www.youtube.com/watch?v=Y9J4Vqvwl9A (VERY light working on scap activation, no shrugging) 

12/24/2016

A. Tall Jerk; 20 singles; rest as needed (keep load light and focus on perfect technique) 
stuck with 75lbs on this one

B. Split Jerk; 10 singles; rest as needed 
3 @ 185lbs, 3 @ 205 lbs, 4 @ 225lbs
I widened my grip for the jerks and it helped a bit. Only had one miss and it was the last one at 225lbs

C.GHD Thoracic Stretch; 60 sec x 2 sets; rest as needed bw sets 
done

D. Shoulder Exension Stretch; accumulate 3min https://www.youtube.com/watch?v=x1T_OG3ISbc
done

E. Internal Rotation Work: https://www.youtube.com/watch?v=jUeMFbY6Q4U
done

+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 STOH @ 115# 
12 C2B
Rest 4min
x2 rounds
Round 1 - 3:35, UB S2OH and C2B
Round 2 - 3:45, UB S2OH and C2B. I forgot about the dubs this round and did them after the C2B.
I briefly had some minor discomfort during first 2 c2b but that went away and there weren't any problems after that.

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 OHS @ 95# 
16 TTB
Rest 4min
x2 rounds
Round 1 - 3:55, UB everything
Round 2 - 3:59, UB everything, forgot about the dubs again this round

Both of these were fun and I'm starting to see some improvement with the arm 

12/23/2016

Only had time for the PM work due to some last minute Christmas shopping

A. Squat Snatch; quickly build to a heavy single 
175lbs, after that I missed 5 attempts at 185lbs. Shoulders collapsed and the bar went forward on all of them

B1. Burpees; 7 AFAP x 5 sets; rest 20 seconds 
I did burpees fast for once

B2. Squat Snatch; 6 for time @ 135# x 5 sets; rest 3min 
Went unbroken on sets 1, 2, 3, and 5. I initially wasn't even going to attempt going unbroken but decided to give it a shot to see what would happen. I went 4/2 on round 4 after missing the 5th snatch. I normally would've tried to go 3/3 all the way through. Ended up attempting the 5th set twice. The first time I started the snatches I hit a pretty sensitive area and rested a few minutes before resetting and going unbroken on the snatches. These snatches weren't the prettiest but I wasn't all over the place with them

All for total time: 
2 Rounds: 
10 Power Snatch @ 135# 
200m Run 
Into: 
2 Rounds: 
10 Power Clean @ 175# 
15 Cal Assault Bike 
Into: 
2 Rounds: 
10 Deadlifts @ 275# 
10 Burpees Box Jumps @ 24" 

Total Time - 14:17
Went 4/3/3 on the power snatches. I ran 200m, not realizing you wrote 300m til I had finished the entire workout. I also went 4/3/3 on the power cleans and held around 280 watts on the AD (took around 50 seconds to accumulate 15cals). I did the first round of deadlifts unbroken (mistake, I wanted to see if I could) and went 4/3/3 on the last set. I should've gone 6/4 or 5/5 instead. Still happy with how this went 

12/21/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
35lb DB

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec
I was able to get through these with little discomfort in my elbow

+
3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 
Set 1 - 3:03, 1:54.5/500m pace, UB MU, 4s on the HSPU
Set 2 - about 4:15, 1:54.7/500m pace, UB MU, 3s on the HSPU
Set 3 - about 5:10, 1:54.5/500m pace, UB MU, 3s on the HSPU

+

3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 
For the first 2 sets I subbed 5 MU, I didn't want to push my luck after the strict C2B went well. However, I ended up doing the last set with C2B and went unbroken, though they were more difficult than I'd like (even accounting for the previous sC2B and MU performed). Elbow felt good afterwards but I don't want to push it too much
Set 1 - 2:00, UB everything
Set 2 - 2:37, forgot how to do dubs, went UB on the rest
Set 3 - 2:10, UB everything, including 12 C2B

+

3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 
Set 1- 2:50, ~340 avge watts
Set 2 - 2:50, ~340 avge watts
Set 3 - 2:43, > 350 avge watts

PM
A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
Used a 16kg KB

A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
Used a 24kg KB

B. Back-to-wall Shoulder Flexion - 2 x 6-8; rest 60sec (keep spine & neck against wall, take hands from sides to "Y" position overhead)

C. Quadruped Scapular CAR's - 8-10 slow/controlled reps (on hand & knees, complete full rotations of the shoulder / scapula)

D. Single-arm Rings Hang - 2 x 10-12 sec ea arm; rest 60sec
I did those single arm scap ring rows instead of the ring hangs

E. Side-lying Windmill - 2 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)
Did KB windmills instead

12/20/2016

AM
A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns (15sec/side) x4; rest 2 min
no problems with any of this work

+

Respiration Work 
15 Sec Assault Sprint @ 1000+ watts (how it felt here) 
rest 45 seconds 
15 Sec Row @ 1:30/500m pace 
rest 90 seconds 
x5 
rest 5min 
x2 total sets 
got all 10


PM
A1. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3 sets; rest 45 sec
A2. Good morning position wall assisted plate rotations; 6/side x 3 sets; rest 45 sec
B1. Good Morning Hip Rotations; 10/side x 3 sets; rest 45 seconds 
B2. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 45 seconds 
These are starting to feel much better than when I was at TTT, hopefully the shoulder is improving
C. Wrist mobility

12/19/2016

A. Build to heavy Squat Clean

260lbs

For Time: 

20 Power Cleans - 115#

15 MU

20 PC

30 sHSPU

20 PC

45 T2B

17:10

Kinda disappointed with this one. I feel like I spent too much time kneeling and trying to control my breathing, especially during the last 12 power cleans and the T2B. 

Split the cleans into 4s, went 5/4/3/3 on the MU, 3s and strict all the way through the HSPU, then 9/9/9/7/6/2/3 on the T2B

12/6/2016

I'm still having some trouble with my elbow/shoulder/arm/whatever it is so I cut out some stuff

4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort):
15 Burpees
15 Cal Row
150 m Run
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Run, Row, Bike, Burpees
Set 3 = Bike, Burpees, Row, Run
Set 4 = Run, Bike, Burpees, Row 

I wasn't able to decrease my split times with these. The burpees killed me each round. Splits were 3:50, 4:06, 4:16, and 4:17 respectively. Using an airdyne rather than an assault bike is really frustrating and I don't think I'm getting the most out of these because of it

12/5/2016

A. Power Clean + Front Squat; 1.1.1 x 5 sets; rest 20 sec; rest 2min
235lbs

B1. Back Squat; 4-5 reps x5 sets; rest 10 seconds 
255lbs

B2. Broad Jump; 1.1.1.1 x 5 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

+

8 Rounds: 
Row 1min @ 1:57/500m pace 
10 UB Thrusters @ 115# 
23:56
Almost died around round 6

+

8 Rounds: 
Row 1min @ 1:57/500m pace 
15 UB Wall Balls (12') 
23:34

12/2/2016

A. Squat Snatch; 10 singles to a tough load 

115 - 135 - 145 - 155 - 160 - 165 - 170 - 175 - 180 (no video), went down to 165 for the last two. Snatches, and movement in general has felt off the past few days. 180 was an ugly make

B. Hang squat clean x2/Front x4; 3-4 complexes; rest 3min 

185 - 185 - 185 - 185

+

10min EMOM: 
Odd- 6 TnG Power Snatch @ 115# 
Even - 8 Bar Facing Burpees
Done. Snatches felt a little off today. Subbed bar facing burpees for the run, kept an aggressive pace on the burpees and snatches

+

10min EMOM:
Odd- 6 TnG Power Clean @ 165#
Even- 8 Cal Assault Bike 

Kept an aggressive pace on the bike
+

10min EMOM:
Odd- 8 TnG Deadlift @ 255#
Even- 8 Cals Row 

Kept an aggressive pace on the rower, well over 2200 cals/hr

11/30/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
24kg kb used for these

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec

+

3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 

1 - 3:16, 1:55/500m row, unbroken muscle ups, 4s on the sHSPU
2 - 4:01, 1:55/500m row, unbroken MU, 4s on the sHSPU
3 - 4:58, 1:55/500m row, unbroken MU, 3s on the sHSPU

+

3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 

1 - 1:58, UB on everything
2 - 2:00, UB on the C2B and kHSPU
3 - 2:14, UB on the C2B and kHSPU
Last few C2B on the last set were ugly

+

3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 

1 - 3:11
2 - 3:00
3 - 2:54

11/29/2016

A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec

A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min

B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min

B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min

+

*goal is faster splits for each set this week. Push your pace! 
4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort): 
15 Cal Row 
150 m Run 
15 Cal Assault Bike 
rest 4min bw each set  
Set 2 = Run, Row, Bike 
Set 3 = Bike, Row, Run
Set 4 = Run, Bike, Row 

3:06, 3:06, 3:07, 3:17 
I'm not sure how my legs were still working today. While I tried to increase the wattage every 20sec on the airdyne, and maintain an aggressive pace with that, I'm not sure it was aggressive enough. Happy with the time for the row/bike/run portion though. 

11/28/2016

A. Power Clean + Front Squat; 1.1.1 x 5 sets; rest 20 sec; rest 2min (all at 85% focusing on perfect form) 
225 - 225 - 225 - 225 - 225

B1. Back Squat; 4-5 reps x4 sets; rest 10 seconds 
255lbs, this was aggressive

B2. Broad Jump; 1.1.1.1 x 4 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

+

So I hope you weren't expecting these to be super fast, because they weren't
6 Rounds: 
Row 1min @ 1:57 pace 
10 UB Thrusters @ 115# 
~16min

+

6 Rounds: 
Row 1min @ 1:57/500m pace 
15 UB Wall Balls to 12'
~16min

Spent about 15min on the airdyne at a slow pace after all this was done.
My legs hurt so much

11/26/2016

A.Split Jerk; 1 rep every 20 seconds for 20 reps
165lbs - definitely too light

B. Rope Climbs; 10 NOT for time 

+

15min EMOM: 
Min 1: 6 Strict HSPUs 
Min 2: 4 Muscle Ups 
Min 3: 15 Cal Row 

+

15min EMOM: 
Min 1: 8 K HSPUs 
Min 2: 10 C2B 
Min 3: 10 Cal Assault Bike 

11/25/2016

forgot to post this yesterday, I did the work from wednesday as well, despite not posting about it

A. Hang Power Snatch x2 + Power Snatch x1; 5 complexes @ light load; rest as needed 
Very 'meh' day for snatches in terms of quality
135 - 135 - 135 - 135 - 135

B1. Partial pistols to box with band around knees; 3 slow controlled
reps x4; rest 1 min
B2. Medball OH miniband marches; 12 steps x4; rest 1 min (pause each
rep, ensure neutral pelvis, tight low abs, tight back glute, and take
a deep breath) (hold medball oh and wrap mini band around feet) 
Both of these were weird

+

20min EMOM: 
Min 1: 100' Sled Push
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Front Rack Yoke Carry (or barbell)
Min 4: 4 Power Cleans @ 205lbs

11/22/2016

A1. Feet elevated back bridge hold; 20 seconds x3; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x3; rest 2 min
Did this after everything, I've been doing the Crossover Symmetry Iron Scap Protocol regularly and will continue to do so

B1. FLR on rings in full external rotation; 25 seconds x3; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 seconds x3; rest 2 min
Done and done

+

4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
Built every :20, the airdyne display wasn't very cooperative and jumped around. However, I pushed the pace on this.

Then, for Time (at 95% effort): 
15 Cal Row 
150 m Run 
15 Cal Assault Bike 
rest 4min bw each set 
Set 1 = Row, Run, Bike (forgot to start the timer for this one, woops)
Set 2 = Run, Row, Bike (3:11)
Set 3 = Bike, Row, Run (3:16)
Set 4 = Run, Bike, Row (3:16)

11/19/2016

WOD 1: 

1mile Run 1min Rest Then, for time: 30 Bar Facing Burpees 400m Run 60 C2B Pull-ups

Total Time - 19:31

Mile time - 6:12

Workout time - 12:16

I split the c2b into 5s, I had a case of bitch mits today and gave my hands a little extra rest between sets of 5.

I rested about 30min between these workouts

WOD 2:

3 Rounds, 6min Cap 15-12-9 Kb Thursters (53lbs) Deadlifts @ 225# -1min Rest 500m Row

Finished the 15-12-9 in 6:15. At 6min I had 4 deadlifts left and figured I should just finish it.

500m row was completed in 1:43.9

11/14/2016

A. Power Clean; 3 on the min for 10min 
Minutes 1-5 at 185lbs, minutes 6-10 at 205lbs, all were touch-n'-go

+

15-12-9: 
KB Thrusters @ 53# 
SDLHP
rest 4min 
x2 total sets 

So I found out that for the SDLHP you're only supposed to use one kb, I had used both kb last week when I did this. 

Finished the first set in 5:15, split the sets of 15 into 9/6, sets of 12 into 7/5, sets of 9 into 5/4
Finished the second set in 7:28. I had some trouble controlling the kb during the thrusters. I split the sets of 15 into 9/6, sets of 12 into 4s, and sets of 9 into 5/4. I took some extra time during these breaks because of the trouble I was having controlling the kb in the thrusters.

rest 1min 

300' Barbell Front Rack Carry
Used 185lbs, it took about 3min

11/11/2016

I had a very, very, very rare opportunity for an AM and PM session today and took advantage of it

AM
A. Squat Snatch From Blocks (at 2" below knee); 1.1.1.1 x 5 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 155lbs - 155lbs - 155lbs

B. Hover Squat Snatch; 1.1.1.1 x 5 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 155lbs - 155lbs - 155lbs

C. Deadlift; 2 reps x 6 sets; rest 3min (hit these this week!) 
405lbs


PM3 Rounds for Time: 
Run 400m 
20 Thrusters @ 95# 

10:00, split the thrusters up into 11/9

rest 12min 

3 Rounds for Time: 
Run 400m 
50 Wall Balls 

16:12, split the wall balls into 15/15/10/10

11/08/2016

A. Pec Release (one I sent you video of) 
B. PVC Pass Throughs; 10 reps/each way
C. Shoulder Extension Stretch; accumulate 3min 

+

For Time: 
200 Cal Row 
150 Cal AB 
1mile Run 

29:47
Held around ~1050 on the row, ~200 on the airdyne. I finished the row at 11:34, bike at 22:02, and run at 29:47. 

Average HR - 166BPM
Max HR - 179 BPM

11/07/2016

A. Power Clean; build to a max; then perform 6 singles above 90%
 265lbs - 240lbs - 240lbs - 240lbs - 240lbs - 240lbs - 240lbs
Got videos for the max single and the first three afterwards
B. Back Squat; 3 reps on the minute for 10minutes @ tough load
255lbs

+

15-12-9: 
KB Thrusters @ 53# 
SDLHP
7:40, I did not go about this one in a smart way and decided doing the first 15 thrusters unbroken. Needless to say, the rest was much more difficult than it should have been. Kettlebell thrusters are weird, I'm not a fan.

rest 1min 

200' Sand Bag Carry (use as heavy of load as possible)
Used a 185lb barbell. Total time, from the start of the kb thrusters to finishing the barbell carry was 9:40

11/4/2016

A. Squat Snatch From Blocks (at 2" below knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 145 - 145
These felt pretty good, unfortunately I was only able to get videos on the first two sets

B. Hover Squat Snatch; 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
165lbs - 165lbs - 165lbs - 165lbs
Missed one on the third set, other than that there were no other misses. A few on the last set were ugly makes. I pulled these from some really, really low blocks. For a normal person they'd be about at knee height but I'm built like a stork and they were below mid shin area

I completely forgot about the deadlifts, my b bro, my b

+
3 Sets: 
Run 400m 
50 UB Wall Balls 
rest 3min bw sets 
I ran, but it wasn't very fast, and I went unbroken on the WB

+

3 Sets: 
Run 400m 
20 UB Thrusters @ 95# 
rest 3min bw sets 
I also did not run very fast for these either, but I did go unbroken on the thrusters

11/2/2016

A. Push Press; 1.1 x 5 sets; rest 10 sec; rest 2min 
205lbs

B1. Muscle Ups; 8 for time x 4 sets; rest 1min 
UB - UB - UB - 6/2

B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min (see if you can do bigger sets this week) 
4s (:45) - 4s (1:05) - 4/4/2/2 with an ugly last rep (1:58) - 3s with an ugly last rep (2:12)

C1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
Split these up into 4s

C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m 
Sometimes singles or doubles or whatever I was feeling at the moment

Found a vest for D1 and D2 but cut them short to get home and study for my last exam
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 12 reps x3; rest 1m (you can tempo if no weight vest) 


D2. Weighted Vest Ring Row; 10 reps x 3; rest 2m

10/31/2016

Cut out the power cleans. I went into the gym after an exam and was feeling a little rough so I prioritized the remainder of the work.

A1. Back Squat; 5-6 reps x5 sets; rest 10 seconds 
255lbs

A2. Broad Jump; 1.1.1.1 x 5 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

B1. Snatch Grip RDL; 5-6 reps x 5 sets; rest 10 seconds 
225lbs

B2. High Box Jumps; 1.1.1.1 x 5 sets; rest 3min (step down each rep) 
Had a 30" box with three 45lb plates stacked on top for this

+

12 Sets: 
Assault Bike 10 Seconds @ 100% effort 
rest 1min 
The 100% on the assault bike was, for today, based on how I felt and definitely not a true 100% effort

6 TnG Power Cleans @ 185# based on feel
rest 1min 
Used weightlifting straps for these, my hands are still a little beat up.

Around set 9 I had to move the equipment to a different location in the gym to accommodate an intro class, so there was about a 3-4min break between sets 9 and 10. Don't worry, this was still very, very tough

10/29/2016

A1. Row 200m @ 1:40/500m pace x 5 sets; rest 15 seconds

A2. Muscle Ups; 7 for time x 5 sets; rest 3-4min bw sets 
Unbroken for the first 3 rounds, then 5/2 for the last two 

B. Power Clean and Jerk; 3 on the minute for 10 minutes @ 165# 

+

4 Rounds for Time: 
12 Chest to Bar 
12 HSPUs 
12 TTB 
12 Burpees 

14:29
Goal was sub 15min. I split up the gymnastics movements into 4s for the first three rounds. On the last round the C2B were 6/3/3, HSPU were 8/4, and T2B were 6/6. I had some pretty tender and raw hands going into this and it slowed down my cycle time on the C2B and T2B, as well as changing some of the mechanics. I've got some blisters and tears on both hands now

102/8/2016

A. Squat Snatch From Blocks (at knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
155lbs
I have one video (155lbs) of I think the third or fourth set. Only missed one for this round of snatches

B. Squat Snatch from Blocks (at 2" below knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
Missed several throughout this set of snatches. Each miss felt very, very similar the one from the video linked above. In addition, it felt like I wasn't moving my feet, so I was trying to get into the bottom of an overhead squat with a much narrower base than normal and I felt myself collapsing. The ones I made were quite good, but there were too many misses. I think one or two each set

C. Deadlift; 3 reps x 5 sets; rest 3min 
335lbs, I wasn't feeling heavy deadlifts today

+

24min EMOM: 
odd: 12 Wall Balls (to 12') 
even: 30-40 Double Unders 
Turns out I was using a 14' target last week

+

(complete all 20 this week) 
20min EMOM: 
odd: 10 Thrusters @ 95# 
even: 10 Box Jumps (24" and step down) 
Almost made it as prescribed, did a 2 rounds of 8 box jumps. This was a tough combo for me

10/26/2016

3 Rounds for Time: 
6 Muscle Ups 
12 Strict HSPUs 
12:33
Went unbroken on the MU, which was a mistake. I was able to keep the HSPU in sets of 3 but did a lot of standing around to avoid failing any reps. As I get more fatigued, the descent on the HSPU becomes much more of a negative and drastically increases fatigue. Definitely would've been faster had I broken up the MU.

I did some extra strict HSPU after, just for kicks

10/25/2016

A1. Hanging Straddle Leg Lifts; 10 reps x 5 sets; rest 30 seconds 

A2. Side Plank Rotations; 8 reps/side x 5 sets; rest 90 seconds 

B1. Arch Body Hold; 45 seconds x 5 sets; rest 30 seconds 

B2. Table Top Hold; 30 seconds x 5 sets; rest 90 seconds 

+

Row 2:30min @ 1:52/500m pace 
rest 30 seconds 
x5 sets 

+

Assault Bike 2:30min @ HR from last week
rest 30 seconds 
x5 sets 
Used HR and tried to maintain an aggressive pace for each set

+

Sled Drag 2:30min Continuous 
rest 30 seconds 
x5 sets 

10/24/2016

A. Power Clean; 1.1.1 x 5 sets; rest 5 sec; rest 2min (all at 80% focusing on perfect form) 
185lbs

B1. Back Squat; 5-6 reps x4 sets; rest 10 seconds 
245lbs

B2. Broad Jump; 1.1.1.1 x 4 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

C1. Snatch Grip RDL; 5-6 reps x 4 sets; rest 10 seconds 
205lbs

C2. High Box Jumps; 1.1.1.1 x 4 sets; rest 3min (step down each rep) 

+

9 Sets: 
Assault Bike 10 Seconds @ 100% effort 
rest 1min 
6 TnG Power Cleans @ 185# based on feel
rest 1min
Spicy, unbroken each round

10/21/2016

A. Squat Snatch From Blocks (at hip); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
135 - 135 - 155 (1 miss on rep 3, reset and made the last two) - 155

B. Squat Snatch from Blocks (at knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
175 - 165 - 165 - 165
175 for the first cluster was a bit, problematic shall we say, so after making 4 of the singles I dropped it down to 165 and didn't have that much difficulty nor did I miss any

C. Deadlift; 5x5; rest 3min 
345lbs

+

20min EMOM: 
odd: 12 Wall Balls to 12'
even: 30-40 Double Unders 

+

16min EMOM: 
odd: 8 Thrusters @ 95# 
even: 8 Box Jumps (24" and step down) 
I was feeling pretty beat up at this point so I scaled this one back a bit