8/25/2017

A. Deadlift; build to a heavy triple

425

B. Snatch; 10 for time @ 165#

https://www.youtube.com/watch?v=5crbEiQUtuk

Satisfied with this, obviously not missing any would have been better, but I'll take it. The first pull felt extremely heavy for every one of these

15min AMRAP: 
5 Power Cleans @ 145# 
10 TTB 
15 Wall Balls @ 20# 

7 Rounds + 5 PC

Singles on the power cleans until the last round (1/1/3)

4/3/3 on the T2B until rounds 6 (6/4) and 7 (UB)

UB Wall balls

8/23/2017

3-6-9-6-3:
Burpees
Front Squats @ 135#
Bar Muscle Ups
rest 1min
20 Cal Assault Sprint for Time

Total Time - 9:01

7:28 to complete the ladder, :23 for the bike sprint

UB front squats, the first set of 3 and 6 bar MU were UB, then 4/3/2, 3/3, UB

8/21/2017

A. Squat Snatch Ladder: 5 for time @ 95, 115, 135, 155 and 175; rest exactly 30 seconds bw each weight 
Snatch Ladder
It has been pretty much a sauna at the gym over the past week or so. Of the three misses (2 at 175, 1 at 155), I could feel the bar slipping out of my hands as I pulled it from the ground. Chalk didn't help much either. During the round of 135, my back got lit up, like I had been doing deadlifts for a week straight. That combined with the sweaty hands issue slowed me down a lot.

B. Thruster; 10 reps x 4 sets @ 135#; rest 2-3min bw sets 
I did four sets because I wanted to get this done and steal a rower before the regular gym class took all of them. Each set was UB and took around 25 seconds

+
Row 2min (increase pace every 30 seconds: 2:00,1:55,1:50,1:45), into: 
4min AMRAP:
12 Wall Balls 
9 TTB
6 Power Cleans @ 135# 
rest 4min bw sets 
x3 sets 
2 Rounds each time. I'd finish and have enough time to walk towards the wall ball before time expired. I got a little closer to the wall ball each time, so there's that. WB were UB, cleans in singles, and I played around with a few different ways to break up the toes to bar

8/20/2017

4 Sets: 
15 Cal Row 
7 Burpees 
5 Bar Muscle Ups 
rest 90 seconds 
15 Cal Row 
7 Front Squats @ 135# 
5 Bar Muscle Ups 
rest 3min 

Total time (including rest periods) was 31:30
Set 1 took from 0:00-5:28
Set 2 from 8:28-13:40
Set 3 from 16:45-22:30
Set 4 from 25:30-31:30
UB bar MU and UB front squats, row was over 1400 cals/hr for each set of 15 cals

8/16/2017

A. Clean and Jerk - start at 165lbs, add 10lbs every minute until failure

I was in a rush for no particular reason when warming up for this, it showed in the later reps. I worked up to 245lbs. Starting around 215lbs, my t-spine positioning went to crap and I started collapsing. It continued to 245lbs, the jerk at 245 was gross and I took it for a walk. I had a few attempts at 255, going 1/3. I missed 2 because of the clean, likely due to poor t-spine positioning. The third attempt was great as far as the clean went, the jerk was gross. I pressed it out on the left side and was forward on the right side.

10min AMRAP w/ team

60 cal row

40 cleans @ 135#

30 WB

20 T2B

30 WB

40 cleans

AMRAP cals

Got about 5 cals on the trip back to the rower. There's room to get a few more cals on the rower

8/15/2017

3 min Row @ 2:00/500m pace
3 min Bike @ 275 watts 
+
2 sets:
1 min Row @ 1:35/500m pace
2min Bike @ 225 watts 
+
4 sets:
2min Row @ 1:45/500m pace 
2min Bike @ 225 watts 
+
2 sets:
1 min Row @ 1:35/500m
2min Bike @ 225 watts 
+
5 min Bike @ 275 watts 

Sets at a 1:45/500m row were tough, a few were about .04 seconds slow. Transitions between row and bike got a little long as well. Otherwise, no issues

8/14/2017

A. Squat Snatch; 10 for time @ 115# x 3 sets; rest 4min bw sets 
Set 1 - Set 2 - Set 3

21-15-9:
Row Cals 
DB STOH @ 40# 
rest 5min 
21-15-9:
Assault Bike Cals
K HSPUs

4:03 for the first, increasing pacing on the row, UB DB S2OH

8:10 on the second, increasing pacing on the bike, 7/7/7, 5/5/5, 5/4 on the hspu

8/11/2017

A. Hang Squat Clean + 2 Front Squats; 5 complexes; rest 2min 
245lbs for each set, cleans were from above the knee

B. Banded Deadlift; 2.2.2 x 4 sets; rest 20 sec; rest 2:40(as explosive as possible) 
225 and a large band used

4 Rounds for Time: 
75 Wall Balls 
50' DB Front Rack Walking Lunge @ 50#
25 wall balls 
16:02
I felt better about this than the previous few workouts I've done but there's some room for improvement in terms of managing rest breaks and more of a sense of urgency on the last round. UB on the dubs until the last round when I messed up somewhere north of 50 reps. UB lunges, 10/15 on the wall balls for the first three rounds and UB on the last one.

8/9/2017

A. Push Press x 4 + Push Jerk x2; 5 complexes; rest 2min 
175lbs for each set

B. Banded strict hspu; 10 sets of 3 reps (each rep as fast as possible, rest as needed bw sets) 
done

C. HS walk; 30' AFAP x 6 sets; rest as needed bw sets to ensure perfect mechanics 
done

+
For Time: 
12 Burpees 
12 Front Squats @ 135#
12 C2B 
rest 1min 
For Time: 
9 Burpees 
9 Front Squats @ 135#
9 C2B 
rest 45 seconds 
For Time: 
6 Burpees 
6 Front Squats @ 135#
6 C2B 
rest 30 seconds 
3 Burpees 
3 Front Squats 
3 C2B 
7:40 total time, UB FS and C2B

8/8/2017

A1. Tuck front lever hold; 20 secodns x4; rest 40 sec
A2. Assisted german hang; 20 seconds x4; rest 40 sec


Legs were torched from and some of the following work was rougher than it should've been
3 min Row @ 2:00/500m pace
3 min Bike @ 275 watts 
+
2 sets:
1 min Bike @ 525 watts 
2min Row @ 2:08/500m pace
I did these thinking I wrote down 575 watts because I didn't have my glasses on. First one was completed at 575, second was around 565
+
4 sets:
2min Bike @ 375+ watts 
2min Row @ 2:08/500m pace
Second set on the bike was at 370 watt average
+
2 sets:
1 min Bike @ 525 watts 
2min Row @ 2:08/500m pace
Could not generate any power on the bike at this point, first set on the bike was around 500, second was around 490. Legs just would not cooperate by the time I reached these sets
+
5 min Bike @ 275 watts 
276 watt average