9/28/2016

A1. 4x:30 Ring Support Hold, :30 rest
Had to break up the last two sets

A2. 4x15 T2B, 1min rest
Went unbroken for 3 sets, 10/5 last set

Airdyne Work
:30 Hard
:30 Easy
x10
4min rest
x3

Bike work turned into :30 hard/:30 easy. The airdyne display was very inconsistent on when it would display any information

9/27/2016

A. Muscle Ups - 4.3.2, :20 rest, 3:00 rest

B. Rope Pull-ups - 5x5/arm, 1:30 rest between arms 

10 Power Snatches - 95lbs

10 Box Jumpovers - 24"

:30 rest

X3

6min rest

X2

:55 (UB) - 1:08 (7/3) - 1:23 (4/3/1/1/1) - :55 (UB) - 1:13 (7/3) - 1:26 (4/3/3)

Had a case of butch mits by the time I got here and I slowed down a bit on the box jumps. This got spicy but was fun 

9/26/2016

A1. Snatch Pull - 1.1 x8, :10 rest, 1min rest

215lbs

A2. Power Snatch - 8 Snigles, build to max, 3:00 rest

135 - 145 - 155 - 165 - 170 - 175 - 180 - 185

My shoulders were slightly unstable for the last one at 185lbs, but I had room to spare and could've gone 5-10lbs heavier. I wish squat snatches felt as good as these did. 

24min EMOM

1) 10 C2B (unbroken throughout)

2) 15 WB

3) 8-10 HSPU (8 for the last half of the EMOM)

4) 8-10 Pistols

These were pretty challenging. I hadn't done them in a very long time and being 6'2" didn't help in the slightest. 

This was fun and hurt a lot more than I thought it would. 

8/21/2016

A. Split Jerk - 10 Tough singles, RAN

235 - 245 - 245 - 245 - 245 - 245 - 245 (f) - 225 - 225 - 225 (f)

My shoulders and elbows collapsed in the catch on the jerk I failed at 245. For the jerk I failed at 225, I basically shot putted the bar from my shoulders. 

B. Bear Complex - 3 to 4 reps at moderate load

I worked up to 145 for 3 and got bored so I moved on. My grip is gonna be an issue for me on this qualifier

C. 6min EMOM - 6 C2B

Did 10 the last 2 min of this emom

15 min EMOM

1 - 8 Deadlifts @ 225lbs

2 - 6 Burpee BJs @ 24"

3 - 4 MU

UB on deadlifts and MU

15 min EMOM

1 - 8 PC @ 95lbs

2 - 6 Bar Facing Burpees

3 - 6 strict HSPU

Unbroken on the power cleans and HSPU

9/20/2016

5 Rounds (HR between 135-155)

400m Run

100' Farmer's Carry

:30 Bent Knee Hollow Hold

500m Row

50 Dubs

:20/Side Plank Hold

52:44, Avge HR = 144

9/17/2016

Had an issue today that developed during the ring dips so I shortened some of the work. I think it has something to do with my pec minor. I say that because I was studying the shoulder girdle before I went to the gym and I can trace out an area over where it is that hurts. Ring dips and push-ups exacerbate the pain. HSPU and shoulder to over head aren't a problem. I also shortened the pulling portion today just to be safe. I didn't change anything for the rowing. I was looking forward to all this and was frustrated I had to shorten it 

A1. 5x3 Push Jerk, :30 rest

165lbs

A2. 3x10 Ring Dips, :30 rest

Cut these short, see above. 

A3. 5x10 sHSPU, 3:00 rest

4/3/2/1 (1:00) - 3/3/4 (1:50) - 3/3/2/2 (2:00) - 4/2/2/2 (2:04) - 4/3/3 (2:00)

B1. 3x2/Arm Rope Pull-Ups, :10rest

I don't think I properly did these but I tried

B2. 3x5 sC2B, :20 rest

B3. 3x10 C2B, 3:00 rest

UB, 5/5, 5/5

5 Sets, 3:00 rest

500m row @ 1:45 pace

9/16/2016

A. Squat Snatch - 8 Tough Singles

5/5 at 175lbs, 2/4 at 185lbs. Both misses at 185 were forward

B. Wodapalooza Bear Complex

This was much more difficult than anticipated and I was expecting something awful. Got 3 reps at 185. I have a huge disdain for the bear complex and this is going to be a difficult one for me. 

3 Sets, 3:00 rest between sets

10 UB Power Snatches @ 95lbs

5 Squat Snatches @ 135lbs

:30 (singles), :31 (singles), :34 (4 UB/1, went for all 5 unbroken for shits and gigs and missed the last one)

3 Sets, 3:00 rest

10 UB power Cleans @ 115lbs

5 Squat Cleans @ 165lbs

:20, :21, :21 

All unbroken

9/14/2016

A. 10min EMOM - 3 Push Press, work to heavy 3

Worked up to 215

2 Rounds

20 Cal Row

50 Dubs (30/20 throughout)

20 HSPU (8/6/6 and 5/10/5)

20 Cal Row

50 Dubs

20 C2B (5s throughout)

20 Cal Row

50 Dubs

20 T2B (5s for round 1, 10/10 for round 2)

First round completed in 12:54

Total Time: 29:09

I got really dehydrated during this one and slowed down a lot more than I would've liked during the second round. The row was at around 1100 cals/hr, which was probably aggressive, but I held that throughout the workout so there's that ¯\_(ツ)_/¯ 

9/3/2016

A1. Ring FLR w/ External Rotation Bias - 3x:20, 1min rest

A2. False Grip Passive Ring Hang - 3x:20, 1min rest

B1. Bottom of Dip Ring Support - 3x:20, 1min rest

B2. False Grip Chest to Ring Hold - 3x:20, 1min rest

4 Rounds, HR between 135-155

400m Run

100' Farmer's Carry

:30 Bent Knee Hollow Body Hold

500m Row

50 Dubs

:20/side Plank Hold

39:05

Avge HR - 143

Peak (likely after the run or dubs) - 165

9/12/2016

A1. Side plank w/ Rotations - 3x10/side, :30 rest

A2. Stability Ball Stur the Pots - 3x8/direction, :30 rest

B1. Ring Support Hold - 4x:30, :30 rest

B2. Bent Knee Hollow Body Hold - 4x:30, 1min rest

4 Sets, HR between 140-155

3min Airdyne

3min Sled Drag

9/9/2016

A. Squat Snatch - 12 Tough Singles, RAN

175 x10, 185x2

No misses. Really happy with this. Bar path and catch felt great for all of them. 

B. Snatch Grip Deadlift - Heavy Single

300lbs

2 Rounds

200m Row

15 Box Jump Overs - 24"

10 Power Snatches - 95lbs

12:00 rest

2 Rounds

25 Airdyne Cals

60 Dubs

10 Power Cleans - 135lbs

For the first one:

1:41/500m row and 5/5 on the power snatches for the first round

1:40/500m row and unbroken power snatches on the second round

4:55 total time

For the second one:

Not sure on the wattage for the airdyne, this particular one was inconsistent on displaying the average wattage. I broke the dubs up into 30/30 in an effort to control my breathing. Did the first round of power cleans in two sets of 5 and went unbroken on the last round

6:18 total time

9/6/2016

7 Rounds for Time

1 Legless Rope Climb

3 Strict 3" Deficit HSPU

5 Muscle Ups

7 Kipping 3" Deficit HSPU

9 Chest to Bar Pull-Ups

33:14

Goal was sub 35min. I broke the MU (3/2), kHSPU (4/3), and C2B (5/4) up into 2 sets until the last round where I went unbroken on the MU and C2B.

8/6/2016

A. Snatch Cluster - 1.1 x5, :10 rest, 2:00 rest

165 - 165 - 165 - 165 - 175 (1/2)

Tried a second attempt at 175 and missed both. Up until the first miss bar path, catch, and everything in between felt great. The first miss my weight shifted to my toes as soon as I pulled the bar from the floor and it went downhill from there, the second attempt at 175 was very similar for both reps

B. 3x4 Deadlift, 3:00 rest (100% 4RM, 95% 4RM, 90% 4RM)

405 - 385 - 365

5 Sets, 4:00 rest

5 Cleans @ 205lbs

:10 rest

15 UB Thrusters @ 95lbs

Almost got this as written. I rested about 4:30 between sets 3/4 and about 5:00 between 4/5. Legs gave out on the last set of thrusters and I split them up

Set 1 - :46 (singles), UB thrusters

Set 2 - :50 (singles), UB thrusters

Set 3 - :55 (singles), UB thrusters

Set 4 - 1:15 (singles), UB thrusters

Set 5 - 1:35 (singles), 7/8 for the thrusters

9/2/2016

A. 10min EMOM - 3 Push Press, work to heavy triple
Built to 205, I wasn't feeling very strong today

B1. 5x4 Bar MU, 1min rest
I had some trouble controlling my kip on these, after about 4 reps everything started getting a little ugly so I capped it at 4 to maintain good positioning throughout the movement

B2. 5x10 strict HSPU, 2min rest
These were particularly difficult today, the first set of 14 was a huge struggle to get through and I dropped the number down to 10. I was not feeling very confident with strict HSPU today

C1. 6x1 Legless Rope Climb, :30 rest

C2. 6x12 kHSPU, :30 rest
These felt very good today, unlike the strict HSPU. I was very smooth, quick, and unbroken throughout these sets

C3. 6x6 strict C2B, :30 rest
Unbroken

C4. 6x15 T2B, 3min rest
Unbroken

9/1/2016

A. Power Clean Cluster - 3.3.3 x5, :20 rest, 3:00 rest

225lbs across

B1. 5 x:30 Ring L-Sit, :40 rest

B2. 5x15 HS Trap Press, 1:00 rest

Sandbagged this part, talked to a few people in the gym and just wasn't feeling this part today. 

Airdyne

:10 @ near max effort

1:00 rest

x25

This hurt, a lot.