6/28/2017

A. Push Jerk; 2 every min for 8min 
205lbs

B. Strict Weighted Eccentric Only Pul-up; 2.2.2 x 4 sets; rest 15 sec/rest 2min 
used a 35lb kettlebell

C. TTB; 10 UB x 5 sets; rest 60 seconds bw sets 
each set took about 20 seconds

+
8 Sets
6 Strict HSPUs + 4 K HSPUs 
15 Sec plank 
6 C2B Pull-ups 
15 Sec Hand Over Hand Sled Drag 
rest 2min bw sets 
(rest 4min after set 4)
1:26 - 1:45 - 1:24 - 1:25 - 1:40 - 1:30 - 2:45 - 2:12

Sets 1-6 were UB sHSPU + kHSPU, sets 7 and 8 I dropped the reps to 4/3 respectively. It was taking me quite a while to get through just those.

My hands are still very tender after going through this. Its not as bad as the EMOMs were but it's still not good at all. I'm not sure why this is continuing to be an issue or what else I can do to take care of them. 

6/27/2017

A1. Hanging Straddle Leg Lift; 8 reps x 3 sets; rest 30 seconds 
done
A2. Side Plank on Ring; 20 sec/side x 3 sets; rest 60 seconds 
these are sketchy


Row 1000m @ 1:58/500m pace 
rest 60 seconds 
Row 750m @ 1:54/500m pace 
rest 60 secons 
Row 500m @ 1:50/500m pace 
rest 3min 
x3 sets 
The 750m row on set 2 was ~1sec slow, and that of set 3 was about ~1/4 sec slow. The 500m row on set 2 was ~1/2sec slow

6/26/2017

Had an exam today and cut D1 and D2 (really? POGO jumps?) out. My hips and knees were feeling rough after the front squats. In addition, I'm starting to have pain in my right lower back, the same kind and place as before. 

A. Hang Squat Snatch; 6 singles above 80%; rest as needed 
165lbs (76.7%) - 4/6, the ones I made were ugly, and I'm sure the bar path was looping all over the place. I think that's a consistent issue I have with hang snatches. Taking into account not feeling the best after the exam, I'm trying to take the misses and poor execution with a grain of salt but it is still pretty frustrating that I'm continuing to have such inconsistencies with squat snatches (of any kind) above 70% of my max

B. Deadlift @ 31x1 tempo; 3x3; rest 3min bw sets 
315 for each set

C. Front Squat; 6x6; rest 3min bw sets 
225 for each set

6/24/2017

A and B were done Saturday while C1, C2, and the HSPU were done on Sunday due to time constraints

A. Split Jerk; 14 reps @ 205-225#; rest as needed
13/14 at 205lbs, rep 13 was an ugly press out, rep 14 I decided to press forward instead of over my head. Other than those two, the remainder were good

B. Ring Muscle Ups; 10 for time x 3 sets; rest 3min bw sets 
UB - UB - 7/2/1 (1:17)


C1. False grip ring rows @21x2; amrap unbroken x4; rest 90 sec
8-8-8-7
C2. Psuedo planche push ups; 5 slow controlled reps x4; rest 90 sec
done

+
Hand Stand Push-up; 2 reps on the 30 seconds for 20 sets (goal is fast, explosive reps each set) 
I did sets 1-16 strict and 17-20 kipping. At the end of set 16 I could tell I wasn't going to get fast, explosive reps and figured kipping the remainder

6/23/2017

A. Back Squat; 6.6x 4 sets; rest 30 sec; rest 3min 
240lbs for each set

+
15min Row 
*every 3min perform 6 TnG Squat Snatch @ 95# 
15min Bike 
*every 3min perform 6 TnG Squat Cleans @ 135# 
15min Ski
*every 3min perform 6 Thrusters @ 115#
*all at 125-150 BPM HR 
137 Average HR, 168 Max HR

6/22/2017

Crossover Symmetry Scap Work
Completed at home after the bike work

30min Assault Bike Test
Total Calories: 372
Average Wattage: 276-288
Average RPMs: 59
Average HR: 174
Peak HR: 186

6/20/2017

Squat Clean Ladder:
10 @ 135#
8 @ 155#
6 @ 185#
4 @ 205#
2 @ 225#
directly into:
150 Wall Balls for Time 
Time to complete the clean ladder - 8:12
Total time - 18:47

Wall balls were split into sets of 15

This is 2 seconds slower than last time. I'm very very frustrated and unhappy with this performance. I felt great going into this and felt like death almost immediately after starting the wall balls. I did a horrendous job maintaining consistent 'rest' breaks on the wall balls and clean ladder. All in all, this did not go well and I'm quite unhappy with this performance

6/17/2017

A. Split Jerk; 20 reps @ 195
All 20 reps were pretty good and I didn't have any glaring issues

B. Strict HSPU; 30 for time (now, anyway you'd like to break this up) 
6:15, which is an improvement on last time. I stuck with sets of 3 and 'rested' about 30 seconds between sets of 3

C. Ring Muscle Ups; 8 for time x 4 sets; rest 3min bw sets 
First 3 sets were UB, last set was 7/1 (failed the last rep) and this took about :45

D1. False grip ring rows @21x2; amrap unbroken x3; rest 90 sec\
Had trouble maintaining the false grip and kept slipping out of it. Only got 6 each set

D2. Psuedo planche push ups; 5 slow controlled reps x3; rest 90 sec
Done

E. Hanging Knee Tuck to Knee Extension; 10 reps x 4 sets; rest as needed 
Done

6/16/2017

A. Back Squat; 8.8 x 3 sets; rest 30 sec; rest 3min 
235lbs used for each set

+

12min Row 
*every 3min perform 8 TnG Squat Snatch @ 95# 
12min Bike 
*every 3min perform 8 TnG Squat Cleans @ 135# 
12min Alt Between Bike and Rower (Due to rain)
*every 3min perform 8 Thrusters @ 115#
*all at 125-150 BPM HR 

So after the snatches, I cut the reps to 6. I had no issue with cycling this weight whatsoever. But, my HR would skyrocket, and I didn't think the point of this was to have my HR above 150 for as long as it was. My average HR was 146, it peaked at 173. Following the barbell cycling I needed about a minute to get my HR down to the range prescribed. I was only getting about a minute to 1:15 of time at the prescribed HR and I was making sure it was as low as possible to account for how much it increased when I moved to the barbell

6/13/2017

Late posting this
A. Quadruped Walkout; 8 reps to full extension x 5 sets; rest 60 seconds 
done
B1 Single Arm Farmer Carry; 50'/arm x 5 sets; rest 30 seconds bw arms 
100lb Kb used
B2. Side Plank; 20 sec/side x 5 sets; rest 60 seconds 

C. Crossover Symmetry Scap Work (did this at home after finishing up the row/bike work)

+
90 Sec Assault Bike @ 350 watts 
rest 90 seconds 
90 Sec Row @ 1:47/500m pace 
rest 90 seconds 
x4 sets 
+
60 Sec AB @ 425 watts 
rest 60 seconds 
60 Seconds Row @ 1:43/500m pace 
rest 60 seconds 
x6 sets 
+
30 Sec AB @ 525 watts 
rest 30 seconds 
30 Sec Row @ 1;38/500m pace 
rest 30 seconds 
x8 sets 

Had some trouble holding the 525 average wattage on the bike for the last 2-3 sets. Other than that, no issues

6/12/2017

A. Squat Snatch; 8 singles above 185#; rest as needed 
185 - 185 (f) - 185 (f) - 185 - 185 (f) - 185 - 185 - 185

5 Sets: 
20 UB Wall Balls 
5 Squat Cleans @ 185# 
20 UB Wall Balls 
rest 3min easy on bike bw sets 

Set 1 - 2:38 to complete
Set 2 - 3:32 to complete
Set 3 - 3:37 to complete
Set 4 - 4:10 to complete
Set 5 - 4:01 to complete

Performed the cleans in singles. I took it really easy on the assault bike. So easy that sometimes, I didn't even get on it (just once, I would get water between sets as well as hop on the assault bike though). 

6/7/2017

A. Squat Snatch; 8 singles above 180#; rest as needed 
I did these yesterday before heading home. I also don't have videos.
Made one attempt at 185lbs, and that felt great. A subsequent attempt at 185 saw my left shoulder and elbow collapse, resulting in a miss behind me that barely missed rolling down my back. Following that I dropped down to 165lbs but my attempts were very timid and I missed 3/6 attempts.

B1. Wall Ball @ 20# (NOTE 20#); 50 reps UB x 3 sets; rest 20 seconds 
Ouch

B2. Back Squat; 5 reps x 3 sets; rest 3min
240lbs

8 Sets: 
7 Power Cleans @ 135# 
12 DB Deadlifts @ 50# each hand 
15 Cal Row 
rest 2min bw sets
UB for the PC and DB DL, all rounds were between 1:34 and 1:42, with a majority at 1:36 or so

6/5/2017

Note: This was supposed to be completed on 6/3. Due to the gym being closed on Memorial Day I moved everything a day forward

A. Split Jerk; 20 reps @ 185 rest as needed
185lbs, split jerks felt really good today

B. Strict HSPUs; 30 for time in sets of 3 UB only 
7:00
I almost finished this in ~5:53, but I failed rep 30


8 Rounds for Time: 
1 Legless Rope Climb 
12 Hand Release Push-ups 
7 Strict Pull-ups 
7 Strict Ring Dips 
26:43
I did a terrible, horrible, no good, very bad job pacing this one out. Splits were:
2:00/4:48/8:02/11:25/15:00/18:50/22:53/26:43

6/2/2017

A. Push Press; build to a max 

245lbs

B. Ice Cream Maker (with tucked knees); 4-5 reps x 4 sets; rest as needed (slow and controlled) 

done

+
12min AMRAP: 
Min 1: 10 TTB 
Min 2: 8 S HSPUs 
Min 3: 4 Bar Muscle Ups

Went UB on the T2B throughout this. On minute 11 (last set of 8 sHSPU) I fell apart. Up until then I had gotten through each round UB. On that round I got through 4 then had to take an extra minute to get the remaining 4 in singles. During the later rounds of HSPU, I felt both a lot of arching in my back and some instability in my left shoulder as I began to press out of the bottom position. As for the bar MU, I got through all but the last set UB, failing on the last bar MU of the last set. I rested a few minutes and did 8 extra sHSPU

 
+
12min AMRAP: 
Min 1: 10 GHDSUs
Min 2: 10 STOH @ 125# 
Min 3: 10 C2B Pull-ups 

UB on the STOH and C2B pullups, I have a nice tear on one hand and an even nicer blood blister on the other