2/28/2017

Rough day today, jet lag really hit me hard, especially on the bike/C2B/HSPU/dub work. Despite that, movement quality was very, very good throughout the entire session

A. Push Jerk; 2-3 reps x 4 sets; rest 1min
195lbs

B. Muscle Ups; 5 on the for 5min 
During min 3 my HR was getting jacked up, significantly higher than it should have.

C1. Hand Stand Walk; 50' AFAP x 3 sets; rest 60 seconds 
UB, no dizziness issues

C2. Pistol Tech Work; 5 reps/side x 3 sets; rest 60 seconds 
These felt great

+

This is where things took a turn for the worse. I was not expecting this to be easy by any means. However, my HR was absurdly high throughout this (sorry, no specifics as I didn't have my HR monitor on, but based on feel it was really high) and I had a hard time increasing my respiration rate to reflect the increase in HR. I stopped after 4 sets and had to increase the rest time between sets to about 3min. I felt way out of control and took a lot of time between movements to try and bring my HR to a manageable, but still high rate. I was able to maintain a high quality of movement patterns in the C2B and kHSPU during the 4 sets that I did.
 
4 Sets: 
Assault 2min @ 325 watts 
12 C2B Pull-ups 
12 KHSPUs 
60 double unders

+

mobility work 20-30 min
I felt surprisingly mobile despite being on a plane for most of yesterday so I spent most of this time digging into my QL with a lacrosse ball.

+

Shoulder/Scap Work
Include the following: 
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
done

2/21/2017

A1. Back Squat; 3-4 reps x 3 sets; rest 1min
235lbs

A2. Push Jerk; 2-3 reps x 3 sets; rest 1min
185lbs

+
12min EMOM: 
Odd: 6 DB Burpees to Box Step Over @ 50#/hand 
Even: 4-6 Muscle Ups 
DB Burpee to Box Step Overs hurt

+

12min EMOM: 
Odd: 30 DU + 6 C2B Pull-ups 
Even: 8 Box Jumps 

+

12min EMOM: 
Odd: 10 TTB 
Even: 10 K HSPUs 

Iron Scap Protocol

2/20/2017

Each at 100% effort: 
For Time: 
12 Cal Assault Bike 
6 Squat Snatches @ 115# 
12 Burpee Over Bar 
1:43
Spent most of the time on the bike above 790 watts
UB snatches
kept the bar facing burpees fast

rest 5min 

For Time: 
12 Burpee Box Jumps
6 Squat Cleans @ 165# 
48 Double Unders 
1:53
Kept the burpee box jumps quick
UB cleans and dubs

rest 5min 

For Time: 
12 Cal Row 
16 Burpees over Bar 
24 Wall Balls @ 30# 
2:23
Row was over 2200 watts
kept the bar facing burpees quick
UB wall balls

+
20min Easy Bike/Row/Locomotion 

2/18/2017

20min Open Style Warm-up as if you were prepping for the actual workout
+
14 min amrap:
20 deadlift 185#
10 muscle ups
100 double unders
20 deadlift 225#
10 muscle ups
100 double unders
20 deadlift 275#
10 muscle ups
100 double unders
20 deadlift 315#
10 muscle ups
100 double unders
*if you finish, you are done, do not go back to the top
320 reps
Made it to 30/100 dubs in the round of 275lb deadlifts
Went for 5s on the deadlifts, 4/3/3 on the MU and changed weights between sets of the MU
For the dubs I didn't really have a plan, but ended up messing up around 75ish then finishing them up.
+
30min cooldown 

2/17/2017

A. 3x20 Barbell Walkinng Lunge - 95lbs, RAN
Done

B. 5x3 Two Arm on OHS
Stayed pretty light with these

C. 3x12/leg Single Leg Hip Thrusts, 1:00 rest
Done

D. 3x :20 Bent Knee Hollow Hold, 2:00 rest

15min AMRAP
6 C&J @ 185lbs
9 T2B
12 BK @ 24"
Immediately into
5min
Establish a heavy squat Snatch

6 + 4 On the AMRAP
Singles on the c&j
5/4 for the first 3 rounds of T2B, UB last three
I felt I moved through this one pretty well, keeping the breaks to a minimum and staying on top of the c&j. I initially split the toes to bar up because I knew I'd hold my breath too much during the c&j, but I will likely go UB on the T2B in something similar to this in the future.

165lbs on the snatch
135 (1/3) - 155 (1/2) - 165 (1/2)
After time expired I made an attempt at 175, narrowly missed it.
I hit my no-no spot on the first two attempts at 135. My shoulders felt stable, surprisingly. The misses were forward. My shoulders didn't collapse but in general the snatches weren't technically good. Footwork and more upper back collapsing were the issues. The ones I made were good, not special though. I was able to make good adjustments after the misses.

I'm sure you're not surprised by this, but lifting well, under fatigue is something I'd like to work on the open is over. Specifically with squat snatches.

2/15/2017

Felt a little rough today coming out of an exam. I went with lower rep numbers on some of the EMOMs and end up altering the last one.

A. Push Jerk; 3 on the min for 8 minutes @ 185# 
Done

+

12min EMOM: 
Odd: 6 DB Burpees to Box Step Over @ 50#/hand 
Even: 4 Muscle Ups 
This was much, much more difficult than I anticipated

+

12min EMOM: 
Odd: 8 DB OH Walking Lunges 2 arm w 50# DBs
Even: 10 UB C2B Pull-ups 

+

8min EMOM: 
Odd: Burpee to Squat Clean to Thruster w DB @ 50#/hand 
Even: 6 K HSPUs 

Dumbbells are definitely not my favorite thing. Which is a shame because I'm sure every competition from here on out will have them, solely because of Castro.

I'll make up the shoulder/scap work tomorrow as a 'study break'

2/13/2017

Feeling rough today, took a set off A1-3. I've been doing hang power cleans for these the past two weeks by the way. So if you meant squat cleans, whoops

A1.Burpees; 10 over bar x 3 sets; rest 30 seconds 
A2. Hang Clean and Jerk; 10 for time x 3 sets; rest 30 seconds (115#) 
UB
A3. Bar Muscle Ups; 5 for time x 3 sets; rest 3min 
UB

+

5min AMRAP: 
10 Thrusters @ 95# 
10 Burpees over Bar 
64 reps
Definitely not my best performance but as I said, I'm feeling a little rough.

rest 5min 
This rest ended up being around 7min, someone reset the timer I was using during my first round of burpee box jumps. I had no idea how much time had passed so I just restarted it after a minute or two of rest.

7min AMRAP: 
21 UB Wall Balls @ 20# 
7 Burpee Box Jumps @ 24" 
90 reps
I used a 24" box for the burpee box jumps. Those were pretty slow. I probably took a little too much time in transitioning from those to the wall balls. 

2/10/2017

A. Squat Clean + Hang Squat Clean + Front Squat; 1 on the min for 8 min @ 185# 
This felt smoother than last week, no that last week was bad by any means though.

B1. Muscle Ups; 7 UB x 4 sets; rest 10 seconds 
UB all 4

B2. OHS; 10 for time x 4 sets; rest 3:00 (135#) 
Went with a narrower grip for all 4 sets.
UB for the first
4/6 on the second (tried to move too fast)
UB for the third set, last 2 OHS were a bit ugly and my shoulders almost gave out.
Finished 9, at the bottom of the last OHS my shoulders completely gave out and I figured that was a good place to stop

+

For Time: 
10 TTB 
30 Double Unders 
30 Wall Balls 
10 TTB 
30 Double Unders 
30 Thrusters @ 95# 
10 TTB 
30 Double Unders 
30 Front Squat @ 135# 
10 TTB 
30 Double Unders 
30 Wall Balls 
13:27
UB on the T2B, dubs, and wall balls
12/10/8 on the thrusters
6s for the FS, I hit a wall on these and slowed down a lot. Happy I got the last set of WB unbroken though

2/8/2017

A. Split Jerk; build to a tough single 

265lbs

This was ugly. The floors were a bit wet and while working to this weight my back foot slipped. After that I was hesitant to really commit to the split jerk, resulting in multiple press outs and global spinal extension in the catch of the jerk.

B. Strict Weighted Pull-up; build to a tough single 

105lbs

+

13min AMRAP: 
13 Cal Row 
13 HSPUs (start strict each set) 
13 Box Jumps 
13 C2B Pull-ups 

3 + 13 HSPU

Kept the row between 1200-1300 watts/hr for each round

For the HSPU, each round started with an attempt at a large set of strict, the remainder were kipping (9 strict for round 1, 5 for rounds 2 and 3). For the last round I did all of them kipping. 

For rounds 1 and 2 I broke the C2B into 8/5, the last round was UB.

+

C. Hand Stand Walk; 25' AFAP x 10 sets; rest 20 seconds bw sets 

Yeah, so this was very aggressive and I didn't do it as written. I quickly got dizzy, lightheaded, and started getting a headache, yet again

Instead, I did:

5 sets, RAN, 25' HS walk AFAP

2/7/2017

A1. Weighted Shoulder Cars; 5 reps x 3 sets; rest 30 seconds 
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds 
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds 
A1-3 done

+

For Time: 
50 Cal Row 
100 Double Unders 
50 Cal Bike 
6:59
1300-1400 watts on the bike
had one hiccup on the dubs (68/32)
~370 watts on the bike

+

10min Row 
10min Bike 
*both at easy EN1 pace
Avge HR - 129 BPM
2:24.7/500m pace on the row
146 Watt avge on the bike

2/6/2017

A1.Burpees; 8 over bar x 4 sets; rest 30 seconds
 Bar facing burpees because they're my least favorite burpee

A2. Hang Clean and Jerk; 8 for time x 4 sets; rest 30 seconds (115-135#) 
These were a bit awkward so I stuck with 115lbs and went UB for all 4 sets

A3. Bar Muscle Ups; 5 for time x 4 sets; rest 3min 
UB for all 4 sets

+

7 Rounds for Time: 
8 Thrusters @ 95#
12 Cal Row 
36 Double Unders 
13:41
UB thrusters
~1200 watts/hour on the rower
UB dubs

Pretty happy with this one, I found a pace on the first round and stuck to it

Iron Scap Protocol at home, it is currently exam week(s) so I'm gonna try to quickly get in and out of the gym

2/4/2017

A. Push Jerk ladder; 10 reps each at 135, 155, 185 x 2 sets; rest 4min bw sets 
Set 1 - 3:00, UB for the sets of 135 and 155, 4/3/3 for the set of 185
Set 2 - 4:00, UB for the set of 135, 7/3 for the set of 155, 3/3/2/1/1 for the set of 185 (attempted to go 3/3/2/2 but failed the last push jerk)

+
(find a solid pace and stick to it, but don't burn out on this) 
6RFT:
7 HSPUs (strict) 
14 Box Jumps @ 24" 
21 Calorie Bike
24:21
3/2/2 on the sHSPU
rebounded for the box jumps
first 5 rounds on the bike were around 330 watt average, last round was over 440

2/3/2017

A. Squat Clean + Hang Squat Clean + Front Squat; 1 on the min for 8 min @ 185# 
Done

B1. Muscle Ups; 7 UB x 3 sets; rest 10 seconds 
UB all three sets

B2. OHS; 10 for time x 3 sets; rest 3:00 (135#) 
UB all three sets. Squat snatched the first rep. They weren't pretty, and I missed one. But, the miss and the reason they were ugly was due to bar path and not unstable shoulders. Probably won't go squat snatch next week. Instead I'll likely experiment with different grip widths

Pretty spicy combo though, I'm looking forward to next week

+
(go hard on this) 
12min AMRAP: 
3,3,3...6,6,6...9,9,9..and so on: 
Deadlift @ 225# 
BFB
TTB
Completed the round of 18 burpees (171 reps)
Went unbroken on the DL and TTB until the round of 15 (9/6 for each movement) then 6/4/4/4 for the round of 18 deadlifts.

2/1/2017

A1. Power Snatch @ 75#; 15 for time x 5 Sets: rest 30 seconds
UB for all 5 sets

A2. Strict HSPUs; 10 for time x 5 sets; rest 30 seconds 
UB (pretty quick) - 8/2 (~1:45) - 4/1/1/1/1/1/1 (took a long time) - 5/2/3 (2:11) - 5/2/1/1/1 (2:45)

A3. Muscle Ups; 6 for time x 5 sets; rest 3min 
UB for all 5 sets

B1. Hand Stand Walk; 50' x 5 sets; rest 30 seconds 
It only took like 3 weeks but I finally got times for this one
~1:10 - :45 - 1:11 - the last two took over 2min, I started getting pretty squirrel-y on them and was getting a headache

B2. K HSPUs; 12 for time x 5 sets; rest 30 seconds 
UB - 9/6 - 9/6 - 7/5/3 - 9/6

B3. C2B Pull-ups; 15 for time x 5 sets; rest 3min 
UB all sets