1/31/2017

A1. KB 1-arm OH Carry; 60 seconds x 5 sets; rest 30sec

Used a 24kg KB for this

A2. Hand Stand Trap 3 Press; 8 reps x 5 sets; rest 60 seconds 

B. RNT OHS; 8 reps x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=oeolnnmqiis

C. DB Windmill - 4 x 6-8 ea side; rest 60sec 

Used a 35lb dumbbell for this

+

Assault Bike Sprint 10 Seconds @ 100% effort 
rest 1:50 
x7 

Wattage was around 1600, last set was the lowest about 1500

+

Row Sprint 20 Seconds @ 100% effort 
rest 1:40 bw sets 
x5 sets 

Row was at or below 1:24/500m

1/25/2017

A1. TTB; 10 for time x 4 Sets: rest 30 seconds
UB all 4 sets

A2. Strict HSPUs; 10 for time x 4 sets; rest 30 seconds 
UB first two sets, 8/2 for set 3, 5/3/2 for set 4

A3. Muscle Ups; 6 for time x 4 sets; rest 3min 
UB all 4 sets

B1. Hand Stand Walk; 50' x 4 sets; rest 30 seconds 
UB first set, split the second into two portions, and the last two were all over the place. I was able to make it at least 30-35' for the last three sets before losing my balance

B2. K HSPUs; 12 for time x 4 sets; rest 30 seconds 
UB for the first 3 sets, 7/5 for the last set

B3. C2B Pull-ups; 15 for time x 4 sets; rest 3min 
Somehow managed to go UB for all 4 sets on this part

+

60 Sec Row @ 1:37/500m pace 
10 Sec transition
60 Sec Bike @ 475 watts watts 
rest 2min 
x6 sets 

So this part went very poorly, I hope it's part of a progression or something we can revisit because I'm not happy with this performance. 

Made the first two sets as prescribed, then bombed out on the bike portion of the third set. I rested around 5-6 minutes to see if I could finish the last three sets as prescribed. I was able to keep the 4th set as prescribed. I kept row within 1-1.5 seconds of the prescribed pace for sets 5 and 6. As for the bike the goal was to just make it hurt on the last two sets.

1/24/2017

A1. KB 1-arm OH Carry; 60 seconds x 4 sets; rest 30sec

24kg kb used

A2. Hand Stand Trap 3 Press; 8 reps x 4 sets; rest 60 seconds 

done

B. RNT OHS; 8 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=oeolnnmqiis

done

C. DB Windmill - 3 x 6-8 ea side; rest 60sec 

Used a 30lb dumbbell

+

Assault Bike Sprint 10 Seconds @ 100% effort 
rest 1:50 
x10 sets 
(rest 3min bw sets 5-6 and make it your goal to be as powerful as possible on each set) 

Watts were a little over 1700 for the first 5, for the second 5 it dropped to between 1550-1630

1/23/2017

Warm-up: https://www.youtube.com/watch?v=q0Elx93duAA
Attempted to do this, not sure if I properly did it

+

A. Squat Clean and Jerk; 8 singles @ moderate load; rest 90-120 seconds bw sets 
225 - 225 - 235 - 235 - 245 - 245 - 255 - 255

B. Strict False Grip Pull-up w 2 sec hold at top; 5 reps x 4 sets; rest 2min 
Done

+

15min AMRAP: 
30 Wallballs (20)
15 Power Snatch (75)
5 Bar MU

Had to sub bar MU for ring MU, the one rig we have with rings was occupied by the regular class

3 Rounds + 14 Power snatches (194 reps)
Little disappointed I didn't push to get 4 full rounds

10s on the WB
5s on the PS
3/2 on the bar MU

Did the Crossover Iron Scap protocol at home along with a bunch of other shoulder work. The gym was very crowded today and I decided to just get out of there after finishing the workout.

1/21/2017

A. Push Jerk x2 + Split Jerk x1; 6 complexes; rest 2min 
205 - 225 - 215 - 215 - 215 - 215

B. Jerk Recoveries; accumulate 10 perfect reps working on shoulder position 
Did around 20 tall jerks instead of jerk recoveries

+

15-12-9-6-3: 
CJ @ 95# 
C2B Pull-ups 
HSPUs (strict) 
17:31
Stayed with strict HSPU throughout the workout

rest 12min 

3 Rounds: 
15 K HSPUs 
10 Power Snatch @ 75# 
5 Muscle Ups 
9:00
UB MU, split the HSPU into 9/6 each round, and did 6/4 for the snatches for the first two rounds then UB for the last round

1/20/2017

A. Hang Squat Snatch; 5 singles; rest 90 sec 

145 - 145 - 145 - 145 - 145

B. Low Hang Snatch (below knee); 5 singles; rest 90 sec 

160 - 160 - 160 - 160 - 160

C. Squat Snatch; 5 singles; rest 90 sec 

170 - 170 - 170 - 170 - 170

No misses on any of these. I developed a 'scooping' motion at some point when I'm making contact with the barbell. I'm not entirely sure where that came from

+

6min AMRAP:
Buy In: 500m Row
7 Burpees
28 Double Unders 

1:50/500m pace

4+2 dubs 

forgot how to do double unders today

rest 5min 

6min AMRAP:
Buy In: 1k Bike
7 Power Snatch @ 75#
12 Wall Balls 

>375 watts on the bike

3 + 7 PS

unbroken on everything

rest 5min 

6min AMRAP: 

Buy In: 500m Row
7 Thrusters
7 Burpees over Bar 

1:51/500m pace

3 Rounds, I hate this combo

rest 5min 

6min AMRAP:
Buy In: 1k Bike
7 Deadlift @ 225#
12 Box Jumps @ 24" 

~360 watts on the bike

3 + 2 Box Jumps

I'm not unhappy with any of these, but I'm not exactly excited for how I did either

1/18/2017

A1. TTB; 10 for time x 3 Sets: rest 30 seconds 

UB all three sets

A2. Strict HSPUs; 10 for time x 3 sets; rest 30 seconds 

UB for the first two, if you're feeling generous we can count the last as unbroken. If not, 9/1

A3. Muscle Ups; 6 for time x 3 sets; rest 3min 

UB for all three 

B1. Hand Stand Walk; 50' x 3 sets; rest 30 seconds 

Set 1 - made it about 35', came down and finished the rest

Set 2 - UB

Set 3 - made it half way, came down then finished the rest

B2. K HSPUs; 12 for time x 3 sets; rest 30 seconds 

UB for two sets, then 8/4

B3. C2B Pull-ups; 15 for time x 3 sets; rest 3min 

Hands were a bit tender for this part. 

10/5 for the first set, UB for the second two (not as crisp as I would've liked however)

+

Assault Bike 20 Sec @ 600 watts 
Assault Bike 40 Sec Easy 
x5 
rest 2min 
x3 sets 
(15 total intervals) 

Done and dusted

1/16/2017

A. Squat Snatch + Hang Squat Snatch; build to a tough complex 
Worked up to 165, got lazy and really wanted to attack B1 and B2 so I stopped here

B1. 7 Burpees AFAP x 4 sets; rest 20 seconds 

B2. Squat Snatch @ 135#; 6 for time x 4 sets; rest 3min
This went very, very well today. However, I did drop the weight quite a bit (20lbs). 
Each set took around 40s and I split the sets of 6 into quick doubles. Despite having a lot of trouble last week I really liked this progression and I definitely want to do something like this in the future.

+

"Open 15.3"

2 Rounds + 50 WB (371 Reps)
Round 1 - 4/3 on the MU, 25/15/10 on the WB, 65/35 on the dubs
Round 2 - 4/3 on the MU, 15/15/10/10 on the WB, 50/50 on the dubs
Round 3 - UB MU, 15/15/10/10 on the WB

I definitely should've gotten deep into the dubs on the third round. There was some poor time management during those last wall balls

Crossover Symmetry Iron Scap Protocol at home

1/14/2017

A. Split Jerk; 10 singles @ 240#
No misses, no video either. Some were very, very good. Some were sloppy

+

3min AMRAP: 
3 Muscle Ups 
6 Clean and Jerk @ 115# 

3 + 2 C&J
UB MU, 4/2 on the C&J

Assault 4min Easy Spin 

5min AMRAP: 
7 C2B Pull-ups 
7 HSPUs (start strict, go to kipping, but move fast) 

5 Rounds (2 with sHSPU)
UB C2B
3 of the rounds were UB kHSPU

Assault 4min Easy Spin 

7min AMRAP: 
6 Power Snatch @ 115# 
10 TTB 

4 + 6 T2B
Singles on the snatches
UB T2B for 2 rounds, then 6/4

1/13/2017

A. Hang Squat Snatch + OHS; 5 singles
135 - 135 - 135 - 135 - 135

B. Low Hang Snatch (below knee) + OHS; 5 singles
155 - 155 - 155 - 155 - 155 (no video)

C. Squat Snatch + OHS; 5 Singles 
165 - 165 - 165 - 165 - 165
+
30min AMRAP All at 130-150 BPM: 
100' Farmers Carry 
30 Sec Hollow Hold 
40 Double Unders 
100' Waiters Carry 
20 Sec Side Plan/side 
10 Box Jumps 
100' Sled Push
30 Sec Arch Body Hold 
10 Cal Row 
2 Rounds + 50' sled push

1/11/2017

A. Power Clean and Jerk; 3 on the min for 10min above 165# 
Did these at 165, misread the prescription, also did them TnG

+

For Time: 
Row 750m
50 Strict HSPUs for Time 
12:45
1:50/500m pace on the row
5/3s til 44 reps completed, then 2/4
rest 10min 

For Time: 
Bike 1.5k 
20 Muscle Ups for Time 
5:40
~380 Watts on the bike
4s on the MU
rest 10min 

For Time: 
Row 750m
50 TTB for Time 
6:10
1:50/500m pace on the row
10/10/10/10/4/3/3

1/10/2017

Prior to the below work, I did a combination of things from the past two days I missed, with a concentration my shoulders and scap activation

+

5min Row
2min Movement Work
5min Bike
2min Movement Work

x3 (all at easy pace)

Alternated between hips, ankles, shoulders, and wrists for the movement work

1/7/2016

A. Tall Jerk + 10 sec OH Carry; 10 reps; rest 60-90 seconds bw reps 
Used 85lbs

B. Split Jerk; 10 singles @ 235#; rest 2min bw sets 
No misses

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: 
2 Rounds for Time: 
36 Double-unders
12 STOH @ 115# 
12 C2B
5:21
Went UB on the dubs and S2OH then 8/4 on the C2B on the first round, UB on everything the second round

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: 
2 Rounds for Time: 
36 Double-unders
12 OHS @ 95# 
12 TTB
5:57
UB everything both rounds

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: 
2 Rounds for Time: 
36 Double-unders
6 Muscle Ups 
12 K HSPUs 
6:40
UB dubs, 3/3 on the first round then UB on the second round for the MU, 8/4 and 7/5 on the HSPU

Much better day than yesterday. I did a much better job maintaining the RPM increases

AM
A. KB Arm Bar; 5 reps/side with 3-4 sec hold x 5 sets; rest as needed 
B. Turkish Get-up; 10/side 
C1. Straddle Hollow Hold; 20-30 seconds x 5 sets; rest 45 seconds 
C2. Alternating Supermans; 10 reps/side x 5 sets; rest 45 seconds 
D. Side laying GHD paloff press with plate; 6/side x 5 sets; rest as needed https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0
(use very light load for this) 
+
15min Row 
15min Bike 
*Keeping HR bw 120-140 BPM (should be conversation pace) 
AM work completed

PM
A. Hang Squat Snatch; 5 singles @ 75%; rest 90 sec 
160lbs - 4/5

B. Low Hang Snatch (below knee); 4 singles @ 79%; rest 90 sec 
170lbs - 0/4

C. Squat Snatch; 3 Singles @ 85%; rest 90 sec 
180lbs - 0/3

The snatches went very, very poorly and I'm very frustrated with them. I seem to hit a wall at 155lbs. After that everything goes to shit.

+
5min AMRAP: 
Buy In: 500m Row 
7 Burpees 
28 Double Unders 
3 + 2 Dubs
1:49/500m pace
Got tangled in my rope several times

rest 5min 

5min AMRAP: 
Buy In: 1k Bike 
7 Power Snatch @ 75# 
12 Wall Balls 
2 + 8 WB
~375 watts on the bike
UB on both movements

rest 5min 
5min AMRAP: 
Buy In: 500m Row 
7 Thrusters 
7 Burpees over Bar 
2 + 3 BFB
1:50/500m pace
UB thrusters

rest 5min 

5min AMRAP: 
Buy In: 1k Bike
7 Deadlift @ 225# 
12 Box Jumps @ 24" 
3 Rounds
~350 watts on the bike
UB DL

1/4/2017

A1. Split stance two arm DB PUSH PRESS; 5-6 reps x5; rest 90 seconds
(alternate the split stance each set)
Used two 24kg KB for this

A2. Strict C2B pull ups; 14 reps x5; rest 90 sec

+

2 Sets: 
Row 750m @ 90+% 
25 Strict HSPUs for Time 
rest 5min bw sets 
Set 1 - ~1:44/500m pace on the row, 5/5/4/3/3/3/1/1 on the sHSPU (3:39), total time was 6:15
Set 2 - ~1:45/500m pace on the row, 5/5/3/2/3/2/2/3 on the sHSPU (6:30), total time was 9:09

Not too happy about this one (or any of them really)

+

2 Sets: 
Bike 1.5k @ 90+% 
15 Muscle Ups for Time 
rest 5min bw sets 
Set 1 - >380 watts on the bike, 5/5/3/x/x/x/2 on the MU, total time was 5:36
Set 2 - >350 watts on the bike, 3s on the MU, total time was 5:28

Very frustrated with this one in particular. Tried to push it on the muscle ups and burnt out on the first set.

+

2 Sets: 
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets 
Set 1 - ~1:50/500m pace on the row, 5s on the T2B (2:45), total time was 5:29
Set 2 - ~1:52/500m pace on the row, 5/5/10/5/5 on the T2B (2:27), total time was 5:15

A1. KB 1-arm OH Carry - 5 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 5 x 60sec continuous; rest 30sec
B. Back-to-wall Shoulder Flexion - 4 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 - 4 x 10-12 sec ea arm; rest 60sec
E. Side-lying Windmill - 4 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)

PM work finished

1/3/2017

AM
A1. Hand Stand Walk; 50' AFAP x 4 sets; rest 30 seconds 
:40 - :31 - :38 - :31
I made it about 30-35', came down and then finished the last 15-20'

A2. L-Sit Hold; AMSAP x 4 sets; rest 2:30
:16 - :20 - :20 - :19

+
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 
x7
rest 5min 
x2 total sets 
(now 14 total) 
Finished all of them, got to use an assault bike as well.

PM(or whenever you get a chance) 
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 5 sets; rest 45 sechttps://www.dropbox.com/s/n6mg6slbxpdzzxd/MVI_5593.MOV?dl=0
A2. Good morning position wall assisted plate rotations; 6/side x 5 sets; rest 45 sec https://www.dropbox.com/s/hszj55k441ycou6/MVI_5596.MOV?dl=0
B1. Good Morning Hip Rotations; 10/side x 5 sets; rest 45 seconds 
B2. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 45 seconds 
C. Wrist mobility; https://www.youtube.com/watch?v=7k8KLQ_-jAI
PM work completed

1/2/2017

AM
A. Hang Squat Clean; build to a tough single 
255lbs

+

3 Sets: 
60 Double Unders 
40 Wall Balls 
20 Box Jumps @ 20" 
rest 2min bw sets 
Set 1 - 2:40, unbroken on dubs and WB
Set 2- 3:08, messed up on the dubs, UB wall balls
Set 3 - 2:48, UB dubs and WB

+

3 Sets: 
60 Double Unders 
20 Thrusters @ 95# 
10 Burpees over Bar 
rest 2min bw sets 
Set 1 - 2:18, UB dubs and thrusters
Set 2 - 3:08 UB dubs, 13/7 on the thrusters
Set 3 - 3:08, UB dubs, 14/6 on the thrusters

For the last two sets for this one, I could've gotten a little closer to going unbroken or maybe going unbroken. But, the workout would've ended there or the rest periods would've gotten stretched out. Both were things I wanted to avoid. I also wanted to make sure I was still moving quickly on the burpees.

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
C1. Stability Ball Passes; 10 reps x 3 sets; rest 20 sec https://www.youtube.com/watch?v=_ro1Jcp6gsQ
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) 
Did all of the above PM work

12/31/2016

A. Tall Jerk; 20 singles; rest as needed (keep load light and focus on perfect technique) 
20 reps with 75lbs
B. Split Jerk; 10 singles; rest as needed 
185 - 205 - 225 (7/8)

C.GHD Thoracic Stretch; 60 sec x 3 sets; rest as needed bw sets 
D. Shoulder Exension Stretch; accumulate 3min https://www.youtube.com/watch?v=x1T_OG3ISbc
E. Internal Rotation Work: https://www.youtube.com/watch?v=jUeMFbY6Q4U

+

(goal is faster splits this week) 
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
x3rounds
Changed the RPMs to start at 60 and build from there. Switching to the assault bike from an old airdyne was a game changer.
Set 1 - 3:51, forgot how to do dubs, UB everything else
Set 2 - 3:58, forgot how to do dubs, UB everything else
Set 3 - 4:30, same as above.
For the first few C2B I had some issues but after that everything was fine. However, my elbow is kinda sore today

+

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
Changed the RPMs to start at 60 and build from there. I was feeling very rough after the previous one and only managed 2 sets. 
Set 1 - 4:30, forgot how to do dubs, UB for the remainder
Set 2 - 4:45, UB everything
For the second set I made it to about 66RPMs in that 2min window then the goal was just to hang on. 

Both of these were fun and I'd really like to do something similar in the future. 

12/29/2016

A. Hang Squat Snatch x2 + OHS x2; 5 complexes to a tough complex; rest as needed
95 - 115 - 135 - 155 - 165 (f) - 165 (f) - 165
Did not warm up well for this. Meaning, lots of reps with a barbell then right into the above weights
 
+

4min AMRAP: 
Buy In: 500m Row 
7 Burpees 
28 Double Unders 
2 + 13 dubs
1:47.5/500m pace

rest 4min 

4min AMRAP: 
Buy In: 1k Bike 
7 Power Snatch @ 75# 
12 Wall Balls 
2 + 6 PS
~380 watts on the bike

rest 4min 

4min AMRAP: 
Buy In: 500m Row 
7 Thrusters 
7 Burpees over Bar 
1 + 4 BFB
Horrible combo for me
1:49.5/500m pace

rest 4min 

4min AMRAP: 
Buy In: 1k Bike
7 Deadlift @ 225# 
12 Box Jumps @ 24" 
2 + 2 BJ
~350 watts on the bike

This was a fun one. I went unbroken on everything that it was possible to do so