4/28/2017

A. Power Clean; 10 singles building to a max 
275lb power clean, no video but multiple witnesses. This was as close to parallel as one can possibly get without going below parallel

B1. Back squat; 5x5; rest 10 sec (again, try to build heavier this week) 
250lbs

B2. Wall Balls; 35 UB x 5 sets; rest 3min 
Somehow didn't die and got all of these

I took some liberties with the rest period between the squats and wall balls for between the third/fourth and fourth/fifth sets. Nothing excessive, longest was about 45sec


20-10-5: 
Assault Bike Cals 
15-10-5 
Power Clean @ 135# 
4:42
Kept the wattage in the high 400s to low 500s on the bike. Legs weren't really cooperating at this point though. Went with singles on the power cleans for the rounds of 15 and 10, then UB for the round of 5

4/26/2017

A. Push Press; 2 reps x 5 sets; rest 2min bw sets 
205lbs for each set


Assault 90 Seconds (each 30 sec increase - 350, 400, 450) 
Directly Into: 
AMRAP HSPUs (go to technical failure - so as soon as you feel your movement degrade or slow down, stop) 
rest 3min 
x3 sets 
16 - 12 - 7
Did kHSPU for these. It was frustrating. The first set was a bit conservative, for the second and third I ended up kicking myself off the wall.


Assault 90 Seconds (each 30 sec increase - 350, 400, 450) 
Directly Into: 
AMRAP C2B (go to technical failure - so as soon as you feel your movement degrade or slow down, stop - DONT RIP) 
rest 3min 
x3 sets 
20 - 15 - 9
The assault bike made me feel like a fat, slow, weak little girly man on this one. My left shoulder felt unstable and a little weird on that last set, but that was about as many as I was going to get in any situation. Still a little apprehensive with the left shoulder though

4/25/2017

Assault Bike 5min @ 225 watts 
rest 1min 
Assault Bike 5min @ 275 watts 
rest 1min 
Assault Bike 5min @ 325 watts 
rest 1min 
Assault Bike 5min @ 375 watts 
This last 5min interval was very tough, if the average wasn't at 375 is was pretty damn close. For the first 2 min of this one, while it was difficult, I didn't have an issue maintaining the prescribed wattage. After that I had to lean into the bike for a few seconds, so to speak, in order to get enough power to generate the required wattage. That pattern continued for the last 3 or so minutes. 

4/24/2017

A. Power Snatch from blocks (mid thigh); 1.1.1.1 x 5 sets; rest 10 sec; rest 2:30 

135 - 135 - 145 - 145 - 145

B. Deadlift; 2 reps x 5 sets; rest 2:30 (heavier than last week) 

345 - 365 - 385 - 405 - 425

5 Sets:
Assault 15 Seconds @ 900 watts
rest 45 seconds
7 Thrusters @ 135# AFAP
rest 90 seconds 

UB thrusters for each set, they didn't feel as crisp as I'd like but they were UB so there's that

5 Sets: 
Assault 15 Seconds @ 950 watts 
rest 45 seconds 
5 UB Squat Cleans @ 175# 
rest 90 seconds 

These were ugly. I used weightlifting straps, my hands were a bit tender today.

4/22/2017

For Time:
800m Run
30 C2B
15 HSPU
400m Run
20 C2B
10 HSPU
200m Run
10 C2B
5 HSPU

14:00
6s for the set of 30 C2B and then 10/5 for the HSPU, 5s for the set of 20 C2B and 7/3 on the HSPU, UB for the last round on both

4/21/2017

A. Power Clean; 1.1.1 x 5 sets; rest 15 sec; rest 2min (build heavy) 
225 - 235 - 240 - 245 - 250

B1. Back squat; 5x5; rest 10 sec (again, try to build heavier this week) 
245

B2. Wall Balls; 30 UB x 5 sets; rest 3min 
UB through all 5 sets

My legs hurt


Assault Bike 15 Seconds @ 900 watts 
Assault Bike easy for 45 seconds 
x20 sets 
Made it through 20 straight. There were a few where I'd drop slightly below 900 watts for the last 2-3 seconds. My goal was to push through all 15 seconds and get through 20 straight sets, which I did. However, because there were a few sets that weren't perfect, I rested about 10min then did 5 extra sets and left no doubt about the wattage situation. I wanted extra credit today

4/19/2017

A. Push Press; 5,4,3,2,1; rest 2min bw sets 
185 - 200 - 205 - 215 - 220 (ugly)

B1. Weighted ring pull ups (in false grip) @31x1; 2.2.2x5; rest 20 sec; rest 90 seconds 
Used a 12kg KB, did one set without the false grip after my wrists slightly tore open

B2. Strict HSPU; 10 for time x 5 sets; rest 3min bw sets 
lol @ sHSPU
:25 (9/1, off balance on the last one, could've gone UB) - :45(9/1, failed the last rep to go UB) - 3:24 (5/1s) - 3:04 (2s) - last set was 7 sHSPU in 3:04, failed several attempts to finish in singles and kipped the last 3

 
5 Rounds for Time: 
12 C2B 
24 Wall Balls 

11:38
This was fun but frustrating all the same. First round was completed in 1:33, average per round was about 2:20, so there was a significant drop off in pace. I split the C2B up into 4s for the first 4 rounds and went 8/4 on the last round. The wall balls were split up into 8s for each round.
Tried recording this, and got the first 3 rounds before my phone fell over. I can send you the video if needed. 

4/18/2017

A1. Feet elevated back bridge hold; 15 secodns x5; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
C1. Side plank; 30 seconds x3; rest 30 sec
C2. Hollow body hold; 30 seconds x3; rest 30 sec
A1-C2 done


3min Row @ 1:58/500m pace 
1min rest 
3min Bike @ 325 watts 
1min rest 
3min Sled Drag 
2min rest 
x4 total sets 

152 avge HR, 181 max HR

4/17/2017

A. Power Snatch from blocks (mid thigh); 1.1.1.1 x 4 sets; rest 10 sec; rest 2:30
135 - 140 - 140 - 140

B. OHS; 10 reps @ 2111 tempo x 4 sets; rest 2min (keep load light and work on 
perfect positions) 
Not entirely satisfied with these. Videos are for sets 2 and 4. I purposefully went with a very narrow grip for them.

Set 2 - Set 4

C. Deadlift; 2 reps x 5 sets; rest 2:30 (build heavy) 
335 - 355 - 375 - 395 - 415
No belt, no straps, shoes untied

7 Sets: 
Assault 15 Seconds @ 900 watts 
rest 45 seconds 
6 Thrusters @ 135# AFAP 
rest 90 seconds 
Did all the thrusters unbroken because that seemed like the fastest way to get them done

17.5

4/15/2017

Underestimated A1 and A2 quite a bit

A1. Strict Weighted Pull-ups; 3-4 reps x 4 sets; rest 30 seconds 

53lb KB, had to do singles on set three, completed 2/3 on set 4 and failed the third so I did 4 strict PU

A2. C2B Pull-ups; 15 for time x 4 sets; rest 3min 

UB (:20) - UB (:25) - 5/5/3/1/1 (:45) - 3/3/3/3/1/1/1 (:47)

First set went well. The first 11 or so on the second were good as far as butterfly technique goes but I had to resort to a regular kip for the last few. On the third and fourth I quickly became unable to do butterfly C2B and got them any way I could

B1. Seated band single arm lat pull downs; 12 reps x5/side; rest 1 min

Done

B2. Seated single arm DB arnold press; 10-12x5; rest 1 min bw sides/rest 3 min

Used a 30lb DB, left arm was noticeably more difficult than the right but not drastically so

C1. Close grip bench press; 8-10x5; rest 1 min

125lbs

C2. Supinated barbell rows; 8-10x5; rest 1 min

110lbs

8 Sets: 
30 Sec Row @ 1:44/500m pace 
30 Sec Rest 
30 Sec Burpees 
30 sec Rest 
30 Sec Bike @ 400 watts 
30 Sec Rest 

Held the prescribed paces throughout, held 10 burpees each round

4/14/2017

A. Clean Pull; 3,2,1; rest 2min 
265lbs - 285lbs - 305lbs

B. Power Clean; 1.1.1 x 4 sets; rest 15 sec; rest 2min (build heavy) 
205 - 225 - 240 - 250 (2/3)

C1. 1 1/4 back squat; 5x5; rest 10 sec (goal is heavier load than last week) 
215bs (+10lbs from last week)

C2. Broad Jump; 5 reps as high and far as possible x5; rest 3 min
Done

D1. Front rack reverse lunges; 14 alt'ing reps x4; rest 1 min
95lbs

D2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
Done


Assault Bike 15 Seconds @ 850 watts 
Assault Bike easy for 45 seconds 
x20 sets 
Acceptable results on this, not good or bad. Like last week I would end up overshooting the prescribed wattage, dropping down to just below the prescription, then quickly getting back to where I should've been. I guess this kind of prepares me for next week? Maybe? Unlike last week, there were a few that were questionable but I'm giving myself the benefit of the doubt. By questionable I mean I'd build way over the prescription for several seconds then drop to about 843 watts for the remainder.

4/12/2017

A. Behind the neck push press; 3x5 sets; rest 2 min
183.5lbs
I would really like to never do these again.

B1. Weighted ring pull ups (in false grip) @31x1; 2-3x5; rest 90 seconds
The two sets of rings in the gym that are set high enough for me to use were occupied so I went with pull-ups and tried to get C2B or as close to C2B as possibile. I used a 16kg kb for these

B2. Bent over single arm DB rows; 10-12x5; rest 90 sec
50lb DB used

C1. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x4; rest 1 min 
These were awkward

C2. TTB; 15 reps x4; rest 1 min
UB through all sets

C3. 2.5# plate shoulder cars; 2 slow controlled reps in both
directions x4; rest 1 min
done

D1. Ring rows @2020; amrap unbroken x4; rest 30 sec
13 - 12 - 10 - 8

D2. Ring push ups; amrap unbroken @21x2 x4; rest 30 sec
15 - 12 - 12 - 9

D3. Powell raises; 10-12x4; rest 30 sec
Stayed light, used a 5lb plate

D4. Hanging L hold; amsap x4; rest 30 sec
Forgot to do this during the first set, the last 3 sets were :22 - :22 - :15

4/10/2017

A. RDL/Deadlift Combo; 5 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
Used straps and was able to work with 255lbs, not using straps last week made grip a limiting factor

B. KB Front Rack Low Box LATERAL Step Ups (12"); 8 reps/leg x 5 sets; rest as needed 
24kg KB used

C1. Uneven Stance RDL @3131; 6/leg x 5 sets; rest 30sec 
155lbs

C2. Single Leg Hip Thrust w Back on Bench; 5-7/leg x 5 sets; rest 30 seconds 
done

D. Back extensions;8-10 reps x 4 sets; rest 120 sec 
Forgot about this part, whoops


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

+
Row 15 Seconds @ 100% effort 
rest 2:15
x7 sets 

Done and done

4/7/2017

A. Clean Pull; 3x3; rest 2min 

265lbs, this felt lighter than I expected and I should've gone with more weight

B1. 1 1/4 back squat; 5x5; rest 10 sec

200 - 205 - 205 - 205 - 205

My legs started getting that '2 days after lots of squats sore' during this

B2. Broad Jump; 5 reps as high and far as possible x5; rest 3 min

done

C1. Front rack reverse lunges; 20 alt'ing reps x3; rest 1 min

95lbs

C2. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min

first few reps were a little awkward, and I was on my toes for a few of these

Assault Bike 15 Seconds @ 800 watts 
Assault Bike easy for 45 seconds 
x20 sets 

Didn't have to rest and rest during this, pretty happy about that. However, I would overshoot the prescribed wattage (900-950 at times), then drop down to around 790 (very briefly) and almost immediately build back to 815-830ish.

4/5/2017

A. Behind the neck push press; 3x4 sets; rest 2 min
176lbs, not really a fan of the 'behind the neck' anything

B1. Weighted ring pull ups (in false grip) @31x1; 3x4; rest 90 seconds
16kg KB used
B2. Bent over single arm DB rows; 12x4; rest 90 sec
50lb DB used

C1. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x3; rest 1 min 
Did a shoulder extension stretch instead. I forgot to ask for a video of this and what I found online was flexion pails/rails

C2. TTB; 15 reps x3; rest 1 min
UB

C3. 2.5# plate shoulder cars; 2 slow controlled reps in both
directions x3; rest 1 min
Done

D1. Ring rows @2020; amrap unbroken x3; rest 30 sec
11-10-9-9
D2. Ring push ups; amrap unbroken @21x2 x3; rest 30 sec
12-11-11-9
D3. Powell raises; 10-12x3; rest 30 sec
Stayed very light. Despite watching several videos on this I doubt I correctly did them 
D4. Hanging L hold; amsap x3; rest 30 sec
:23-:18-:18-:15

D1-4 was pretty much a giant frustrated, frowny face

4/4/2017

A1. Feet elevated back bridge hold; 15 seconds x3; rest 40 sec

A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x3; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x3; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x3; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x3; rest 1 min
C2. Assisted german hangs; 20 seconds x3; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x3; rest 1 min
D1. Side plank; 20 seconds x3; rest 40 sec
D2. Hollow body hold; 20 seconds x3; rest 40 sec
+
3min Row @ 1:58 pace
1min rest
3min Bike @ 325 watts
1min rest
3min Sled Drag
2min rest 

x2 total sets

Did it all, no issues, mission accomplished

4/3/2017

A. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
225lbs, got a nice little blister on one of my fingers after these

B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed (work on neutral pelvis and upright posture) 
used two 24kg kb

C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; r
est 30sec 
155lbs, used straps
C2. Single Leg Hip Thrust w Back on Bench; 8/leg x 4 sets; rest 30 seconds 
done

D. Back extensions;8-10 reps x 3 sets; rest 120 sec 
done


Assault Bike Sprints 10 Seconds @ 100% effort 
rest 1:50
x5 sets 
Average was around 1530 watts, peaked around 1750


Row 15 Seconds @ 100% effort 
rest 2:15
x5 sets 
average was below 1:24/500m pace, closer to around 1:23/500m pace