7/31/2017

Morning Session
A.Snatch Balance + 2 OHS @ 21x1; 5 complexes at moderate load; rest 2min 
155lbs for each set

B. Snatch High Pull (2" deficit); 3,3,3,3; rest 2min 
175lbs

C. Front Squat; 10 reps x 3 sets; rest 90 seconds (at 85, 83 and 81%, respectively) 
Yeah so 'this went poorly' is an understatement. I used an old FS 1RM of 300lbs to get these percentages and didn't hit 10 reps for any of these sets. It went 7 reps at 255, 5 reps at 250, and 4 reps at 245

Afternoon Session
Bike 90 Seconds @ 330 watts 
12 Power Snatch @ 75# 
rest 90 seconds 
Bike 90 Seconds @ 330 watts 
12 Power Clean @ 115# 
rest 90 seconds 
Bike 90 Seconds @ 330 watts 
12 Deadlift @ 185# 
rest 4-5min 
x3 sets 
This went much better than last week. I held between 330-340 watts for each interval on the bike, had much quicker and had more consistent transition times. Splitting today up definitely helped, however as I prepare for the MCAT, it is unlikely I will continue to do this

7/30/2017

Couldn't get in on Saturday, and I was pressed for time today so this is what I got through

3 Rounds: 
Row 90 Seconds @ 2:03/500m pace 
2 Legless Rope Climbs 
Row 90 Seconds @ 2:03/500m pace 
8 Strict HSPUs + 8 K HSPUs 
19:47 total time
The sHSPU were UB, as were the kHSPU, but I did take a brief break between the sHSPU and kHSPU

+
3 Rounds: 
Bike 90 Seconds @ 250 watts 
6 UB Bar Muscle Ups 
Bike 90 Seconds @ 250 watts 
15 Ring Dups 
19:45 total time
I did the ring dips were done in 3s

+
3 Rounds: 
Ski 90 Seconds @ 2:24/500m pace
12 UB C2B Pull-ups 
Ski 90 Seconds @2:24/500m pace
21 HRPUs 
17:20
First two rounds of HRPUs were in sets of 7, last one was 12/9


Hands are a bit tender, but not as bad as a month or so ago

7/26/2017

A. Strict Weighted False Grip Pull-Ups @33x1 tempo - 4x4, 2:00 rest

Used a 20lb vest for these

B. Close Grip Bench Press - 4x8, 2:00 rest

155lbs

C. Banded HSPU - 2 reps x 15 sets

The vest I used for pull-ups wasn't cooperating for the prescribed parallete work and kept hitting me in the face, so I did the banded HSPU instead

7/25/2017

2 Sets, 3:00 rest

1k row @ 1:45/500m pace

3:29.4 - 3:30.4

2 Sets, 3:00 rest

500m row @ 1:38/500m pace

1:37.8 - 1:38.1

1k repeats were tougher mentally and physically than the 500m ones

7/24/2017

A. Drop Snatch; 3 on the min for 6 min (as warm-up - work tight bottom position and solid punch to the cieling) 
These were more snatch balances at 95lbs

B. Snatch High Pull + Snatch (from 1" deficit); 1 complex on the 60 seconds for 10 sets (moderate load)
145lbs, these were a little weird at first

The following was very, very tough and didn't go as well as I would've liked
Bike 90 Seconds @ 350 watts 
10 Power Snatch @ 75# 
rest 90 seconds 
Bike 90 Seconds @ 350 watts 
10 Power Clean @ 115# 
rest 90 seconds 
Bike 90 Seconds @ 350 watts 
10 Deadlift @ 185# 
rest 5min 
x3 sets 

Total time - 46:32

Set 1 
- kept the wattages at the prescribed pace, UB barbell movements

Set 2 
- wattage for the first time on the bike was above 350, the second was at like 345, the third was at around 330
- UB barbell movements but I forgot to change the weights prior to starting the second 90 seconds on the bike and changed the weights after finishing the bike interval

Set 3
- 2min rest between bike/barbell combo, I was having a pretty rough time at this point
- wattage for the first 90 seconds was above 350, second and third were around 330
- UB barbell movements

7/21/2017

A1. Glute Bridge with Isometric Hip Flexion; 8 reps/side x 3 sets; rest 1min 

A2. SA Med Ball Toss into Wall; 5 reps/side x 3 sets; rest 1min 

Done and done

3 sets:
20 unbroken wall balls
5 squat clean AFAP 165#
20 unbroken wall balls
rest 4 min bw sets

2:02 - 2:08 - 2:18

UB cleans each round

3 sets:
10 unbroken thrusters 100#
5 squat snatch AFAP 115#
10 unbroken thrusters 100#

rest 4 min bw sets

2:24 - 2:38 - 2:45

UB snatches each round

7/19/2017

10min AMRAP 
15 Sec Plank
6 Strict HSPUs + 4 K HSPUs 
15 Sec Hand Over Hand Sled Drag 
6 C2B Pull-ups (kipping) 

4 Rounds + 3 sHSPU
I broke the sHSPU into 3/3, then UB on the kHSPU and C2B. After starting a little fast on the first round, I tried to maintain a 'rest' of :15 between everything and stuck to that pretty well throughout the remaining rounds. I felt some mild instability in my posterior left shoulder during the last round of C2B

7/18/2017

A1. Hanging Straddle Leg Lift; 8 reps x 5 sets; rest 30 seconds 
A2. Side Plank on Ring; 20 sec/side x 5 sets; rest 60 seconds
A1 and A2 completed


Poor performance today on the row

Row 1000m @ 1:55/500m pace 
rest 60 seconds 
x3 sets 
No issue completing the above as written
rest 4min

Row 750m @ 1:50/500m pace 
rest 90 seconds 
x3 sets 
Set 1 went as written, the second two were at a 1:51/500m pace. These 750m repeats have been the toughest for me over the past several weeks. After the third set I was pretty wiped out and rested a little over 5min before starting the 500m repeats
rest ~5:30

Row 500m @ 1:45/500m pace 
rest 2min
x3 sets 
First 500m was at a 1:45.3/500m pace, second was at a 1:46.8/500m pace, third was at a 1:45.6/500m pace. I rested 3min between sets 2 and 3

7/17/2017

A. Hang Squat Snatch + Squat Snatch + OHS; 5 complexes; rest as needed

155 - 155 - 155 - 155 - 155 (no video)

B. Front Squat; 8 sets of 3 reps; rest 2min bw sets 

255lbs for each set, wanted 265+ but the legs weren't cooperating today

C1. GH Negatives; 8 slow controlled reps x5; rest as needed
C2. Assisted POGO jumps; 20 reps (as quick off the ground as possible) x 5 sets; rest 90 seconds 

C1 and C2 completed

7/14/2017

A. Back Squat; build to a tough triple 

340lbs

This felt like, roughly, 2 tons and is, roughly, ~98% of what is certainly my old 1RM

2 sets:
20 unbroken wall balls
5 squat clean AFAP 165#
20 unbroken wall balls
rest 4 min bw sets

2:23 (UB Cleans) - 2:07 (UB Cleans)

2 sets:
10 unbroken thrusters 100#
5 squat snatch AFAP 115#
10 unbroken thrusters 100#

rest 4 min bw sets

2:37 (UB Snatches) - 2:27 (UB Snatches)

The second set of snatches and the last set of 10 thrusters were ugly. Bar path on the snatches was gross. The timing of bringing the barbell down into the front rack and initiating the squat portion of the thruster was a bit off

7/12/2017

10 Sets:
15 Sec Reverse Weighted Bear Crawl 
6 Strict HSPUs + 4 K HSPUs 
15 Sec Hand Over Hand Sled Drag 
6-8 C2B Pull-ups 
rest 2min bw sets 
(rest 4min after set 5)

1:36 - 1:44 - 1:49 - 2:30 - 2:50 - 3:01 - 3:20 - 3:07 - 3:17
Had to split the sHSPU up into 4/2 starting in set 4 and briefly rested before the next 4 kHSPU. For 6/10 sets I did 8 C2B, for the other 4 I did 6 C2B. Hands weren't an issue today, what limited me as far as the C2B was pulling capacity. Pretty happy my hands held up and I think in the next few weeks we can start building more volume back in

7/11/2017

Late post for yesterday's work

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

Row 1000m @ 1:56/500m pace 
rest 60 seconds 
Row 750m @ 1:52/500m pace 
rest 60 seconds 
Row 500m @ 1:48/500m pace 
rest 3min 
x3 sets 
This went extremely well today. The last few weeks were good but each one of these was at or quicker than the prescribed pace

7/10/2017

A. Hang Squat Snatch; 3 singles at tough load ; rest as needed 

165 - 165 - 165 (f) - 165 (f) - 165 (f)

B. Squat Snatch; 3 singles at tough load; rest as needed 

185 - 185 - 185 - 185 - 185

C. Deadlift @ 31x1 tempo; build to a tough double 

405lbs

D. Front Squat; 4,4,2,2; rest 3min

255 - 255 - 275 - 275

E1. GH Negatives; 8 slow controlled reps x4; rest as needed
E2. Assisted POGO jumps; 20 reps (as quick off the ground as possible) x 4 sets; rest 90 seconds 

E1 and E2 done

What are these POGO jumps for?

7/9/2017

Saturday

A.Split Jerk; 8 reps @ 235# or above; rest as needed 
5/7 at 235, rep 8 was at 225
Split jerks didn't feel good today, warm-up wasn't the best and that surely contributed

3 Rounds: 
Row 2min @ 2:03/500m pace 
50' Waiters Carry/Side w DB
10 HR Push-ups 
10:53
4/3/3 - 6/4 - UB for the push-ups, 70lb DB used for the waiter's carry

Sunday

3 Rounds: 
Ski 2min at 2:25 pace (bikes were being used today, switched to the ski erg)
12 Ring Dips 
8:13
7/5 - 7/5 - 5/4/3 on the ring dips
+
3 Rounds: 
Ski 2min @ easy pace (2:25 pace): 
15 Sec Support Hold 
15 Sec Bottom of Dip Hold
10:00

7/7/2017

A. Back Squat; 3.3 x 5 sets; rest 30 sec; rest 3min 
265lbs used for each set, probably should've/could've gone heavier on this one
That 5kg/5lb plate mix up I mentioned the other day has been going on for about two weeks. So, a lot of the previous weights were likely a few pounds heavier than listed

18min Row 
*every 3min perform 5 TnG Squat Snatch @ 105# 
18min Bike 
*every 3min perform 5 TnG Squat Cleans @ 145# 
18min Ski
*every 3min perform 5 Thrusters @ 135#
*all at 140-165 BPM HR 
Went very slow on the row, bike, and ski
Average HR was 147, max was 168

7/5/2017

A. Push Jerk; 2 every min for 10min 
205lbs used

B. Strict Weighted Eccentric Only Pul-up; 2.2.2 x 5 sets; rest 15 sec/rest 2min 
used a 45lb kb for each set

C. TTB; 50 for time 
2:50, broken up as follows - 6/6/6/6/6/5/5/3/3/1/1/1/1


10 Sets
6 Strict HSPUs + 4 K HSPUs 
15 Sec plank
6 C2B Pull-ups 
15 Seated Rows with resistance band 
rest 2min bw sets 
(rest 4min after set 5) 
1:47 - 1:57 - 1:56 - 1:49 - 1:53 - 1:55 - 2:10 - 3:10 (5/3 on the hspu) - 2:45 (back to 6/4 hspu) - 2:54 (6/4 hspu)

UB hspu up until round 7, stuck with 6 C2B
hands are pretty tender, they've calmed down since emailing you though

7/4/2017

Row 1000m @ 1:57/500m pace 
rest 60 seconds 
Row 750m @ 1:53/500m pace 
rest 60 secons 
Row 500m @ 1:49/500m pace 
rest 3min 
x3 sets 

Completed all at the prescribed paces

7/3/2017

A. Squat Snatch; 6 singles above 85%; rest as needed 
So that whole 85% thing did not work out. I worked up to 165lbs (75%) and stayed there for 8 singles, which were pretty well executed. I attempted a few at what I thought was 175 (81%) and it didn't go well. As it turns out, the 5lb plates I used to get to 175lbs were actually 5kg plates. So the failed attempts at 175 were actually failed attempts at 190ish. That being said, my low back just collapsed and I was completely unable to support the weight. I think this would have been an issue regardless of my inability to differentiate kilo and pound plates. However, my shoulders felt pretty good throughout this. When this snatch percentage work comes up, aside from making sure I'm not using kilo plates, I'm tempted to get as close as I'm comfortable with rather than work at a defined percentage.

B. Deadlift @ 31x1 tempo; 2,2,1,1; rest 3min bw sets 
365 - 365 - 405 - 405
My back didn't bother me at all during this or the front squats

C. Front Squat; 5,5,5,3,3,3; rest 3min bw sets 
225 - 247 - 233 - 257 - 257 - 257
The second set of 5 is where I realized the whole kilo/pound mix up and decided to just run with it for the remainder of the squats

D1. GH Negatives; 8 slow controlled reps x3; rest as needed
D2. Assisted POGO jumps; 20 reps (as quick off the ground as possible) x 3 sets; rest 90 seconds 
D1 and D2 are weird but I did them

7/2/2017

Saturday

A. Split Jerk; 10 reps @ 235lbs

Reps 1-8 were very good, 9 and 10 were kind of press outs 

B. Ring Muscle Ups; 20 for time 

2:43 - 5/5/5/3/2

Sunday
C. Hand Stand Push-up; 2 reps on the 30 seconds for 25 sets

Each set was strict

2min Assault @ 375 watts 
rest 1min 
x8 sets 

This was rough. Sets 1-4 were at the prescribed wattages, 5-8 were not. Sets 6 and 7 were pretty bad, with the average around 325 while 5 and 8 were closer to 350. I tried to push through it but I'm pretty disappointed about the last 4 sets