6/29/2016

A. 5x5 Banded Shoulder Press, 3:00 rest- 95lbs

I think you made this up to see if I would do it. 

B 5x4 Weighted Pull-ups, 2:30 rest - 20kg

C1. 5x4 Weighted Ring Dips, 1:00 rest - 16kg

C2. 5x6 Barbell Row, 1:30 rest - 135lbs

Sled Push :20 @ 100%

2:40 rest

X6

6/27/2016

A. Snatch Pulls 3x3, RAN
195lbs - 195lbs - 195lbs

B. Squat Snatch - 5 singles
#1 - #2 - #3 - #4 
Forgot to video the last single. No misses, the pull for these felt easier than any snatches I've done in months. I also hit 175lbs and 185lbs + 2 OHS after this for shits and gigs

C. 4x10 Back Squat - 235lbs across

D1. Clean Grip Deadlift 4x5, :10 rest
255lbs for these

D2. Tall Box Jump - 1.1.1.1.1, step down, 3:00 rest
34" for these

Assault :10 sprint @ 100%
2:00 rest
x6

+ 

Row Sprint :10 @ 100%
2:00 rest
x6

6/28/2016

A. Power Clean Cluster - 1.1.1 x4, :20 rest, 3:00 rest

225 - 225 - 235 - 235

5 Rounds 

500m row

12 T2B

.6 mile bike

12 GHDs

30:43

It was raining so I switched to the bike, it seemed like a good idea until round 4. I went through the toes to bar unbroken. Split times for the row for each round were ~1:54, ~1:57, ~1:58, ~1:58, ~1:59. I kept the bike above 300 watts until the last .2 miles of the second round, then it got real bad real quick. 

I'll post videos and everything else from yesterday later tonight. 

6/22/2016

A. Squat Clean - 7 singles @ 260lbs
Clean #1 - Clean #2 - Clean #3 - Clean #4 - Clean #5 (f)
The first pull felt like a 1RM deadlift. I missed #5 and #6 then stopped there, #6 didn't upload properly. Rarely do I miss cleans, so this was pretty frustrating.

B. Back Squat Cluster - 1.1.1.1 x4, :30 rest, 3:00 rest
265/275/285/295 - 275/285/295/305 - 285/295/305/315 - 295/305/315/320

These felt great and it was nice to his several squats over 300lbs

C1. Clean Grip Deadlift - 4x4, 1:00 rest
245lbs across. These felt much, much better from the ground than the cleans did.

C2. Front Rack Walking Lunges - 4x8 steps per leg, 2:00 rest
Used 155lbs for these. The weather cooperated today and the gym floors weren't drenched from the humidity

3 Sets, 3:00 rest between sets
5 UB Power Snatches @ 135lbs
:12 sec Assault @ 100%
+
3 Sets, 3:00 rest between sets
5 UB Power Cleans @ 155lbs
:12 sec Assault @ 100%
+
3 Sets, 3:00 rest between sets
10 UB Deadlifts @ 245lbs
:12 Assault @ 100%

Very ouch, much tiring, such pain

6/20/2016

A. Push Press - 4,4,4,2,2,2; 2:00 rest

165 - 185 - 185 - 205 - 215 (f) - 205

B1. 5x7 Strict 2" Deficit HSPU for time, :30 rest

:20/UB - :50/ 4 strict + 3 kipping - :23/UB 3 strict + 4 kipping - :23/UB 3 strict + 4 kipping - :36/UB 3 strict + 4 kipping

B2. 5x6 MU for time, 2:30 rest

:24/UB - :26/UB - :24/UB - :26/UB - 1:01/5 + 1

5 Sets, 1:30 rest

12 C2B

9 kHSPU

6 PS @ 115

1:30 (UB on everything) - 2:12 (8/4 C2B, 6/3 HSPU, singles on the snatches - 1:21 (UB on everything) - 1:57 (UB C2B and kHSPU, singles on the snatches) - 2:00 (8/4 C2B, UB kHSPU, doubles on the snatches)

This started and ended a frustrating day. Push press and HSPU felt weak this morning and gave me a lot more trouble than I thought they would. Between my left shoulder and hands the afternoon work was just as frustrating. I skipped the static hold work (again, for the second week in a row). 

6/17/2016

I had time to divide this into an AM and PM today, here's the AM stuff. PM will be posted later

A. 1 Snatch @ 145lbs every :30 for 20 reps
Missed one, knew it wouldn't be good as soon as I pulled it off the floor. Other than that, not too bad overall.
Snatches

B. Front Squat 7x3 - 255lbs

5 Sets, 2:00 rest between sets

30 UB Wall Balls

30 Dubs

1:33 - 1:30 - 1:33 - 1:43 - 1:32

5 Sets, 2:00 rest between sets

10 UB Thrusters

10 Burpee BJs

1:26 - 1:27 - 1:24 - 1:24 - 1:24

6/15/2016

A. Push Jerk 1RM - 255lbs

The gym floors are very slippery right now due to Florida weather. My back foot in the spilt jerk was slipping during my warm up so I switched to a push jerk. I didn't want a repeat of the lunges from the other day. Pretty happy with this one though. 

B1. 12x6 Strict HSPU, 1:00 rest

Unbroken through all of these

B2. 12x6 Strict Ring Pull-ups 

Couldn't maintain a false grip for these. They also got very hard very quickly, I split up the last 4 sets or so into 4/2. 

C1. 5x10 S2OH @ 145lbs, for time, 1:00 rest

Unbroken on all of these, they took between 18-20sec

C2. 5x10 C2B pull-ups, 1:00 rest

Unbroken on all of these, 12-14sec per round. 

6/13/2016

A. Squat Clean @ 255lbs x6, RAN

I'll post videos later, made all of them, 2 were ugly 

B. Back Squat Cluster - 1.1.1.1 x4, :30 rest, 3:00 rest

255/265/275/285 - 265/275/285/295 - 275/285/295/305 - 285/295/305/315

I skipped the deadlift/lunge part. During the first lunge I slipped and did a split because the ground in the gym was so damp. I slammed my right knee on the ground pretty hard and didn't want to fight with that so I moved on to the rest of the work. 

3 Sets each, 3:00 rest between sets

5 UB Power Snatches @ 135#

:12 Bike @ 10%

+

5 UB Power Cleans @ 155#

:12 Bike @ 100%

+

10 UB Deadlifts @ 245#

:12 Bike @ 100%

These were fun but wiped me out. I'm glad you didn't make this an IWT, I would've died. 

6/11/2016

A. Push Press 5x5 - 185lbs across

B1. Strict 2" Deficit HSPU, 1min rest
Sets 1, 2, 3 unbroken. Set 4 was 3/1/1/1 and took a little over 2min because I wanted to finish this round strict before kipping in round 5

B2. 5x5 MU - unbroken

10min AMRAP
10 C2B
10 kHSPU

5 rounds + 5 C2B, split everything into 5s

After three days straight of pretty intensive shoulder stuff I called it a day here.

6/10/11

A. Squat Snatch, 1 every :30 @ 135# for 20 reps
Snatch Work
No misses

B. Front Squat - 6x4
205lbs x1, 225lbs x5

Due to poor time management I changed the following

3 Sets, 2min rest between sets
30 UB Wall-Balls
30 Dubs
1:36 - 1:32 - 1:46

3 Sets, 2min rest between sets
10 UB Thrusters @ 95#
10 Burpee BJs
1:29 - 1:33 - 1:40

6/9/2016

I slacked on posts the last few days. I did pretty much everything over the past several days and have some videos for you. I'll make separate posts for each day

A. Split Jerk Cluster - 1.1.1 x5 @ 255lbs
Cluster 1 - Cluster 2 - Cluster 3 - Cluster 4
Forgot to video the last one, I missed the last rep on this one and the last rep on cluster 3

B1. 10x6 UB strict HSPU, 1min rest
I made it through all of these unbroken, between the last 3 sets or so I rested a bit longer after the pull-ups to make sure I could get all of them

B2. 10x6 Strict False Grip Ring Pull-Ups, 2min rest
I slipped out of the false grip a few times on these so I'd reset and had to split a few sets into 3s

21-15-9
kHSPU
Row for Cals

7:05
7s on the round of 21 HSPU, 8/4/3 on the round of 15 (I was trying to kip too fast and fell off the wall), unbroken on the last set of 9

6/7/2016

24min Row @ EN2, 12 T2B every 4min

Unbroken T2B

24min Bike @ EN2, 12 kHSPU

Alternated between 6/6 and 8/4 on sets of HSPU

12min Run @ EN2, 5 burpees every 2min

6/2/2016

A. Split Jerk Cluster - 1.1.1 x5, :15 rest, 3:00 rest

Did these at 245, still having some trouble with this progression. I missed 2 jerks throughout this and they were pretty bad. 

B. 8x5 Strict HSPU

20min Row @ EN2 Pace, 12 T2B every 4min

Did the T2B unbroken

20min Bike @ EN2 Pace, 5 Strict HSPU every 4min

Unbroken on the HSPU