7/30/2016

5 Sets, rest as needed

4 MU

8 Strict HSPU

4 MU

8 C2B

MU and C2B were unbroken. Went UB on 2 sets of the sHSPU and 4/2/2 on the others. I had to cut out the other stuff due to space available and lack of a rope at this gym in Tampa. 

7/29/2016

A. Clean + 2 FS + 1 Jerk, 9 complexes

225lbs 

B. 5x2 1 and 1/4 FS, 3:00 rest

225lbs

12-9-6

Row for Cals

Thrusters - 155lbs

6:18

Didn't have access to an assault bike. Went 7/5, 4/3/2, 2/4 on the thrusters. This was an aggressive weight for thrusters and I should've split the set of 12 up better to get the rounds of 9 and 6 in bigger sets 

8:00 rest

12-9-6

Row for Cals

Power Cleans - 155lbs

5:18

Singles on the power cleans

8:00 rest

12-9-6

Front Squats - 165lbs

Bar Facing Burpees

Scaled the weight on the front squats, my legs were pretty dead at this point. Did the set of 12 unbroken, 5/4 on the set of 9, unbroken on the set of 6

Today crushed my soul

7/27/2016

A. Split Jerk - 10 singles > 250lbs, RAN

8/10 at 255lbs, these were hard and ugly and made me feel bad

B1. 5x4 Seated DB Z press, 1:00 rest

45lbs

B2. 5x2 Snatch Grip Deadlift, 2:00 rest

235lbs

C1. 5x4 Strict MU, 1:00 rest

Did these as singles

C2. 5x6 Strict 2" Deficit HSPU, 2:00 rest

Unbroken, :14-:16

7/26/2016

A. 12 Min EMOM - 3 power cleans, ascending weight every 3min

165 - 185 - 205 - 225

25min AMRAP

:30 backwards sled drag

100' Farmer's Carry (R)

100' Farmerms Cardy (L)

:30 Sled Push

30 Dubs

100' Waiter's Carry (R)

100' Waiter's Carry (L)

:30 Hollow Body Hold

5:00 rest

Repeat

Three rounds each time, kept the heart rate in the EN2 Zone

7/25/2016

A. Snatch Pull + Power Snatch - 12 complexes, rest as needed

Used this as a warm up, 95lbs x4, 125lbs x4, 155lbs x4

B. Hang Snatch - 8 tough singles

155lbs, 5/7 at 165lbs. Bar cam from just above the knee. Shoulders weren't feeling 100% and collapsed on one miss and the other I just got lazy and the bar went forward after making contact with my hip

C. 7x2 Back Squat, 3:00 rest - 295lbs

D1. 5x3 Clean Grip Deadlift, 2:00 rest

295lbs

D2. 5x10 Strict HSPU, 2:00 rest

Unbroken, about :16 seconds per set

Assault Bike

:10 @ 100%

1:50 rest

X4

I was talking some shit during this and lost a bet so I did the daily workout at the gym and cut the bike work short

20 S2OH - 115lbs

40 Bar Facing Burpees

20 S2OH - 115lbs

4:30, unbroken S2OH

7/23/2016

A. 10min EMOM - 3 push jerks

165lbs, power cleaned it from the ground

B1. 4x5 Tempo Weighted Ring Dips with Static Hold on last rep

16kg

B2. 4x5 Tempo Weighted Ring Rows with static hold on last rep

25lbs

20-15-10-5

Cals Rowing

T2B

HSPU

11:09

1250-1350 cals/HR on the row

8/6/6 - 9/6 - 10 - 5 for the toes to bar and HSPU. I kipped the HSPU 

10:00 rest

20-15-10-5

Assault Bike Cals

C2B

2" deficit HSPU

17:17

>330 watts on the bike

8/6/6 - 9/6 - 10 - 5 for the C2B

5s on the HSPU

7/19/2016

A. 10min EMOM - 3 power cleans, ascending weight every 2min

155 - 185 - 205 - 215 - 225

Felt some weird weight transfer to my right side during these power cleans. 

B1. 3x:20 Rong L-Sit, :40 rest

B2. 3x10 HS Trap Press, 1min rest

20min AMRAP @ EN2 pace

:15 Bent Arm Hang from Pull-up Bar

:15 Wall Facing HS Hold

100' Farmer's Carry (R)

100' Farmer's Carry (L)

:30 Sled Push

30 Dubs

100' Waiter's Carry (R)

100' Waiter's Carry (L)

:30 Hollow Body Hold

5:00 rest

Repeat

2 Rounds + Sled push for the first, 2 rounds for the second. I had some trouble controlling my HR, average for each was right at 150BPM

7/18/2016

A. Snatch Pull + Power Snatch - 10 complexes

135lbs, stayed might to ensure good bar path 

B. Tough Single Squat Snatch

Everything went to shit at this part. Missed 7/8 at 175; either forward or my shoulders collapsed. Missed all 5 attempts at 185 with the same type of miss. No videos because I didn't think I'd have this much of a problem. Assume poor bar path and overhead position though. 

C. Back Squat - 5,3,1,5,3,1 - 3:00 rest

275 - 295 - 315 - 275 - 295 - 315

D1. 4x3 Clean Grip Deadlift, 2:00 rest

275lbs

D2. 4x10 sHSPU, 2:00 rest

UB each round, :20-:25 to complete 10 reps

7/16/2016

A. Push Press 1RM - 245lbs

20min EMOM

1 - 8 strict HSPU

2 - 10 C2B

3 - 20 cal Row

4 - Rest

16min EMOM

1 - 6 dips

2 - 4 MU

3 - 15 Box Jumps 24"

4 - rest

Called it a day after this. Did several rounds of the iron scap protocol when I got home. 

7/15/2016

A. Squat Clean - build to heavy single
255lbs - 265lbs

I felt great warming up but as soon as I started working on the cleans everything went to shit. I missed 255 multiple times. I didn't think to video any of them until the first one I made because I didn't think I'd have that much of a problem. I had one attempt at 275lbs but never made it out of the hole. These were absurdly frustrating and I'm not happy about how this entire portion went. From power cleaning 265lbs to barely cleaning 255lbs pissed me off. The first pull felt heavier than the deadlifts I did later today and I didn't seem to want to move under the bar for the catch part of the lift.

B. Front Squat - 1.1.1 x5, :20 rest, 3:00 rest
245lbs x5

C. 3x3 Deadlift, 3:00 rest
365lbs for 3x3

D. 4x2 Snatch Grip RDL at 5030 tempo, 2:00 rest
195lbs

5 Sets
6 Thrusters - 135lbs
:12 AB at 100%

Ouch

7/13/2016

A. Split Jerk - 1.1 x6, :15 rest, 2:00 rest
235 - 245 - 245 - 245 - 245 - 245

B1. 3x6 Seated DB Z press, 1:00 rest
40lb dumbbells

B2. 3x3 Snatch Grip DL, 2:00 rest
225lbs

C1. 4x3 Strict MU, 1:00 rest
Did three singles each set

C2. 4x5 Strict 4" deficit HSPU, 2:00 rest
:16 (UB) - :17 (UB) - :17 (UB) - :18 (UB)
I waited about 3min before doing the last set because I wanted to get them all unbroken

7/12/2016

1 Power Clean every :30, add 10lbs each time

Made it to 255lbs, missed 265, rested about :30 and then made a power clean at 265lbs

3 Rounds

1k Row - 4:00-4:01 for the 1k

20 T2B - 8/6/6

30 Cals Assault - ~250 Watts

100 dubs - all over the place with these

800m Run - 4:30-5:30 for the run 

20 GHDSU

52:30

I hated this, I hate running, and I hate you right now

7/11/2016

A. Snatch Pulls - 2,2,1,1 - rest as needed
215lbs - 215lbs - 235lbs - 235lbs

B. Squat Snatch - 6 singles at 170lbs+, rest as needed
175lbs - 175lbs - 175lbs - 185lbs - 185lbs - 185lbs (f)

C. 4x6 Back Squat - 275lbs

D1. 5x4 Clean Grip Deadlift, :10 rest - 275lbs

D2. Broad Jump Cluster - 1.1.1.1.1 x5, 3:00 rest

E. 4x10 Strict HSPU, for time, 2:00 rest
:18 (UB) - :20 (UB) - 1min (6/2/2) - 1:59 (4/1/2/1/1/1)

P.S.
crossover symmetry came in today

7/8/2016

A. Push Press - 7 singles - 225lbs

B1. 5x3 Bench Press, 2:00 rest

185lbs

B2. 5x8 Behind the Neck Pull-ups, 2:00 rest

12min EMOM

1 - 8 kHSPU

2 - 10 C2B

3 - 20 Cal Row

4 - rest

12min EMOM

1 - 8 ring dips

2 - 4 MU

3 - 15 box jumps

4 - rest

C1. 3x :20 bent arm hang from pull-up bar, :30 rest

C2. 3x :30 wall facing handstand hold, 1:30 rest

7/8/2016

I worked at the hospital and gym today, more about the gym later as it affected what I ended up doing. 

A. Squat Clean - 10 singles @ 255lbs

These felt pretty good, no misses either. 

B. Front Squat Cluster - 1.1.1 x4, :20 rest, 3:00 rest

255lbs, squats didn't feel bad, but not great either. 

So after this I had to coach several classes at the gym. It was supposed to be one but the other trainer didn't show so I ended up coaching 3 classes back to back instead of one. I made it through most of everything else. 

C. 3x5 Deadlift - 345lbs

Rest depended on how the class was going at the time, max rest time was about 7min, minimum was about 2

I skipped the tempo RDLs due to time

5 Sets, 4:00 rest between sets

6 Burpee Box Jumpovers - 30"

8 TnG Squat Snatches - 115lbs

This was nasty. I got through 5 sets, again, cut short due to having to coach. The first four were done within the time constraint you set. I had to wait a bit between 4 and 5. Plus side, all were done with 8 unbroken squat snatches. The last 2-3 reps of each set were a bit ugly but I got them. My forearms are on fire but I liked this one, despite how much it hurt

7/6/2016

A. 5x3 Banded Shoulder Press, 3:00 rest

4x5 @ 105lbs, 1x5 @ 115lbs 

Not sure about the band weight but i used a thin purple one this week and last week

B. 5x3 Weighted Pull-ups, 2:30 rest

24kg

C1. 5x3 Weighted Ring Dips, 1:00 rest

20kg

C2. 5x6 Barbell Row, 1:30 rest

155lbs

D. 5x10 Triceps Extensions, 1:30 rest

30lb dumbbell in each hand

8 Sets, 2:40 rest

:20 Sled Push @ 100%

Added 75lbs to the sled, probably 105-115lbs total

7/5/2016

A. Power Clean Cluster - 1.1.1 x5, :20 rest, 3:00 rest

235lbs across

3 sets, 3:00 rest

1000m row

20 T2B

:30 rest

30 cals assault bike

100 dubs

:30 rest

800m run

20 GHDSU

Finished 2 sets plus the 1k row on the last set. It's just brutally hot here and I started cramping up during that last row. There was some considerable rest between the coupled movements as well, probably because I was moving too fast on the row and bike. I kept the row at a 1:58-1:59/500m pace and around 275 watts on the bike. I'm not sure about the splits on the run. The T2B were done in sets of 10, dubs were all over the place. 

7/4/2016

A. Snatch Pulls - 3,3,1,1
195lbs - 195lbs - 205lbs - 205lbs

B. Squat Snatch - 6 singles, 2:00 rest
175lbs - 175lbs - 175lbs - 175lbs - 175lbs - 175lbs

C1. 5x5 Clean Grip Deadlift, :10 rest
265lbs

C2. Tall Box Jumps - 1.1.1.1.1, 3:00 rest
38"

Assault Sprint :10 @100%
2:00 rest
x8

I skipped the row and helped Jon change the set up of the gym after the bike springs

7/2/2016

A. Push Press - 3,2,1,3,2,1; 3:00 rest
185 - 205 - 225 - 195 - 215 - 235(f)

B1. Bench Press 5x5, 2:00 rest

B2. Behind the neck Pull-Ups 5x5, 2:00 rest

3 Rounds for time
6 MU 
12 kHSPU 
6 PC - 145lbs

10:29
Split the MU into 3s, HSPU into 4s, singles on the cleans

6:00 rest

3 Rounds for time
20 cals Assault
15 C2B
10 sHSPU

15:30
Averaged over 300 watts on the bike, split the first 2 rounds of C2B into 5s then went unbroken out of nowhere on the last round, 4/3/3 on the strict HSPU

7/1/2016

Worked at the gym and hospital today, had to cut some stuff out

A. Squat Cleans @ 90% x10 - 245lbs

These felt good, no misses

B. 4x3 Snatch Pulls @ 5030 tempo, 2:00 rest

165lbs, concentrated on positions over weight. 

6 Sets, 3:00 rest

6 burpee box jump overs @ 30"

:10 rest

6 UB power snatches @ 115lbs

Finished each round in under a minute