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

10/19/2016

A. Push Press; 3 reps x 4 sets; rest 3min 
205lbs across

B1. Muscle Ups; 7 for time x 4 sets; rest 1min 
UB each round

B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min 
:20 (UB) - 1:15 - (4s) - 3:15 (3/2/2/2/3) - 3:00 (3s)
After doing the first round unbroken fatigue hit me pretty hard and the time to complete each rep and overal time significcantly increased. But, I'm pretty sure  12 strict HSPU is a PR, so I'll take it

C1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
Broke these up into 8/4 to try and maintain good positioning. I kept them strict as well.

C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m 
Did these as singles, again, to work on proper positioning.

D1. 31x0 Temp Ring Push up +FLR w/ ext rotation bias; 10 reps + 10 sec x3; rest 1min
This and D2 were changed because I don't have a weight vest to use

D2. 31x0 Tempo Ring Row; 10 reps + 10 sec lockoff x 2; rest 2m

10/18/2016

A1. Hanging Straddle Leg Lifts; 10 reps x 4 sets; rest 30 seconds 

A2. Side Plank Rotations; 8 reps/side x 4 sets; rest 90 seconds 

B1. Arch Body Hold; 45 seconds x 4 sets; rest 30 seconds 

B2. Table Top Hold; 30 seconds x 4 sets; rest 90 seconds 

+

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

+

Assault Bike 2min @ 350 watts 
rest 30 seconds 
x5 sets 
Used HR (165-175BPM) instead of wattage because the airdyne doesn't give an accurate/prompt reading of wattage. Though, I was not able to maintain a wattage around 350 for more than one of the intervals. The airdyne was reading around 315avge and around or above 250 at the lowest

+

Sled Drag 2min Continuous 
rest 30 seconds 
x3 sets 

10/17/2016

A. Power Clean; 1.1.1 x 4 sets; rest 5 sec; rest 2min (all at 70% focusing on perfect form) 
175lbs

B1. Back Squat; 5-6 reps x3 sets; rest 10 seconds 
225lbs

B2. Broad Jump; 1.1.1.1 x 3 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 
These were probably the furthest and highest broad jumps in history

C1. Snatch Grip RDL; 5-6 reps x 3 sets; rest 10 seconds 
195lbs

C2. High Box Jumps; 1.1.1.1 x 3 sets; rest 3min (step down each rep) 
~40" box


7 Sets: 
Assault Bike 10 Seconds @ 100% effort 
rest 1min 
6 TnG Power Cleans @ 185# based on feel
rest 1min 
Used some straps for the power cleans, I was having a case of bitch mits today. However, I still got 6 unbroken at 185lbs each round

10/15/2016

A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)

A2. GHD thoracic stretch; 1min continuous; RAN

A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN

A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN

10 ------>1: 
Chest to Bar 
Burpee 
TTB 
Assault Cals 

15:34, unbroken on the chest to bars and toes to bars

10/14/2016

A1. Standing hamstring stretch; 60 seconds x3; rest as needed

A2. Standing hip internal rotation stretch; 60 seconds x3; rest as needed

A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x3; rest as needed

A4. Standing external rotation hip stretch; 60 seconds x3; rest as needed

B. KB Front Rack Squat @ 3030 tempo; 10 reps x 10 sets; rest 60 seconds bw sets 
Used two 16kg KB and held them in the front rack. It proved to be more difficult than anticipated and I ended up resting a bit longer than 1min between sets


Assault Sprint 10 Seconds @ 100% effort 
rest 2min 
x6 sets 

10/12/2016

A1. 4x:30 Ring FLR w/ ext. rot. bias - 1min rest 

A2. 4x:30 False Grip Passive Hange, 1min rest
Had a big problem maintaining the false grip for this one

B1. 4x:20 Bottom of Dip Support Hold, 1min rest

Skipped this, it quickly started bothering my pec/shoulder area like the last time I did them

B2. 4x:20 False Grip Ring to Chest hold, 1min rest
Sporadically did 4 sets of a :20sec hold. I had a better time maintaining the false grip in this one

C1. 4x5/arm Single Arm Bear to Bridge, :30 rest

C2. 4x:30/arm Shoulder Sleeper Stretch, :30 rest

D1. 4x10 Kb Thoracic Reach Overs, :10rest

D2. 4x8 HS Trap 3 Press, :10 rest

rested longer than 10sec between D1 and D2, but got them done.

10/11/2016

A1. 3x10 Hanging Straddle Leg Lifts, :30 rest

A2. 3x8/side Side Plank w/ Rotations, 1:30 rest

B1. 3x:45sec Arch Body Hold, :30 rest

B2. 3x:30sec Table Top Hold, 1:30 rest

Very Easy Pace
3min Bike
400m Run
3min Row
x3

Don't have a ski erg and I'm stuck with an old airdyne. I subbed a slow 400m run for the erg

10/10/2016

No belt available and the sleds at the gym were being used for the daily class workout, skipped the banded march.

A1. 3x10 Kettle Bell FR Squat @ 3030 tempo, 1min rest

Used two 16kg kettle bells. These were different and I liked doing them, breathing was a little difficult on the last few reps.

A2. 3x8/Leg Glute Bridges, 1min rest

B. 4x8/arm Seated Straddle KB Windmill, 1min rest

Used an 8kg kettle bell, these were laughably bad/difficult

30min Row

2:12/500m pace

Avge HR - 137

Peak HR - 144

6804m Total

10/4/2016

A. 5x3 Push Press, 3min rest
185 - 200 - 200 - 200 - 200

B1. 4x6 MU, 1min rest
Went unbroken through all sets of the muscle ups

B2. 4x10 Strict HSPU, 2min rest
1:15 (4/3/3) - 2:01 (3/32/2) - 2:11 (3/3/2/2) - 2:18 (3/3/2/2)

C1. 3x12 Ring Dips w/ 10sec support hold on last rep, 1min rest
Split these up into sets of 4, did them strict

C2. 3x8 strict Chest to Bar Pull-Ups w/ 10sec bent arm hang on last rep, 2min rest
Did these as singles to makes sure I kept good positioning throughout each rep

D1. 3x12 Ring Pushups w/ 10sec support hold on last rep, 1min rest
Didn't have a weight vest for this or the ring rows so I concentrated on controlled, slow reps

D2. 3x10 Ring Rows w/ 10sec support hold on last rep, 2min rest

5min Row
5min Airdyne
5min Row
Stayed in EN2 for this

10/3/2016

A. Squat Clean - 6 Singles, 2min rest
245 - 255 - 265 - 265 - 265 - 265

Cleans felt really good today

B1. 4x10 Thrusters, for time - 135lbs, 1min rest
:23 (UB) - :23 (UB) - :22 (UB) - :22 (UB)

B2. 4x15 Bar Facing Burpees, for time, 1min rest
1min - 1:08 - 1:12 - 1:10

C. 7min EMOM - 7 T2B