10/31/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 2 sets; rest 60 seconds A2. Bent Knee Hollow March; 10 reps/leg x 2 sets; rest 60 seconds 
A3. Side Arch Rocks; 20 sec continuous x 2 sets; rest 60 seconds 
Done

2min Assault @ 200 watts 
1min Assault @ 400 watts 
20 TTB 
2min Row @ 2:10/500m pace 
1min Row @ 1:47/500m pace 
20 Burpees over Erg 
2min Easy Run 
1min Run @ 1mile pace 
20 Box Jump Overs @ 24" 
rest 4min 
x3 total sets 

So for that '2min easy run' I ran one direction for about a minute then turned around and returned to my start point. I did something similar for the '1min run at 1 mile pace,' but I'm not sure I was at my 1 mile pace. I just tried to run faster than the 2min I did in the 2min window. Keeping track of my pacing on my run is a bit difficult for me right now. 

Set 1 - 12:40, 11/9 on the T2B, burpees over the erg were bar facing burpee style
Set 2 - 13:49, 13/7 on the T2B, lateral burpees over the erg, this round was where I realized my guessing on the run was probably wrong
Set 3 - 13:17, UB T2B, Erg facing burpees like set 1, probably did a better job timing out the run but pacing was likely suspect.

10/30/2017

Did a poor job of warming up for A - B3 and it showed

A. Hang Squat Snatch.Squat Snatch x 4 sets @ 155-185#; rest 20 sec; rest 2min bw sets 
165 - 175 - 175 (missed the rep from the floor) - 175
The reps from the hang felt good, those from the ground were a bit weird, with some strange foot movement going on with those.


B1. Assault bike sprint 10 seconds @100% x3; rest 10 sec
Sets 1 and 2 - power peaked around 1700 watts
Set 3 - around 1500

B2. Alt DB Snatch; 10 reps AFAP @ 60# x3 sets; rest 20 seconds 
These were awkward, though I rushed through a warm up with the movement

B3. Deadlift 10 reps @275-315# AFAP x3; rest 3 min
Used 275lbs, went UB for sets 1 and 2 then 7/3 for set 3. B1-B3 were something else, I was not expecting them to hit me as hard as they did. 

4 Rounds: 
20 Cal Assault Bike 
60 Double Unders 
8:45
When I saw this I came up with a plan to hold around 450 watts and go UB on the dubs. However, when I started the workout I decided that was too smart of an idea and that I should try and hold 500+ watts for as long as I could. That lasted the first two rounds, the second was around 420 watts, the last around 370 (maybe). I was able to go UB on the dubs for rounds 1, 2, and 4. I'm not sure what happened on round three but the time it took me to get 60 dubs was probably as long as all the other rounds of dubs combined. 

10/27/2017

A. Squat Clean; 10 singles @ 85% 1RM; rest 2min 

250lbs for each one, should've gone 255lbs or more

B1. Front Squat; 3,2,1; rest 90 seconds 

255 - 275 - 300

B2. Single Arm DB Deadlift; 6-8 reps x 3 sets; rest 90 seconds 

70lb DB used

C. Slow and Controlled Back Extnesions; 8 reps x 3 sets; rest 2min 

Done

10/25/2017

2 Sets, each for Time: 
15 Power Snatch @ 95# 
20 HSPUs (10 strict/10 kipping) 
15 Power Clean @ 115# 
10 Muscle Ups 
15 Deadlifts @ 245# 
25 TTB 
rest 10min bw sets 

Set 1 - 9:20
9/6 on the power snatches
UB sHSPU, 6/4 kHSPU
9/6 on the power cleans
4/2/2/2 on the MU
9/6 on the deadlifts
10/5/5/5 on the T2B

I tried to come up with a plan on splitting these movements up and sticking to it for set one, other than the sHSPU and MU this went according to the plan. I didn't expect to get 10 UB sHSPU right off the bat. I was pretty frustrated with the MU for both sets, I wanted to break them up into 2 quick sets, or 3 at most.

Set 2 - 10:49
10/5 on the power snatches
8/2 sHSPU, 3/3/4 kHSPU
9/3/3 on the power cleans
4/3/1/1/1 on the MU
11/4 on the deadlifts
15/5/5 on the T2B

For this set, the goal was to get a large chunk of each movement done and see what happens after that. I was expecting to break the hspu up more than the first set, but I had little pressing capacity for the kipping HSPU by this point. I was frustrated with the MU, but after doing 3 I caught the next one very low and decided quick singles would be quicker. 

10/23/2017

AM
A. Squat Snatch; 1.1 x 6 sets; rest 10 sec; rest 2min 
165 - 175 - 175 - 175 - 175 - 185

B. Deadlift; 3,3,2,2,1,1
365 - 395 - 425 - 445 - 485 - 505


PM
10 Rounds for Time: 
10 Cal Assault 
15 Wall Balls 
*at then completion of 10 rounds, 5min to build to a heavy hang squat clean

15:50, 245lbs on the hang clean
~320-330 on the bike for each set, UB wall balls
I didn't bring enough plates over to where I was doing the workout so I capped out at 245lbs. I'm not upset about how I did on this but I'm not exactly ecstatic about it either

10/21/2017

Bike 30 Seconds @ 550 watts 
30 Second AMRAP C2B 
rest 60 seconds 
x6
20 - 12 (10/2) - 10 (8/2) - 8 - 7 - 8 (5/3)

+ 
Bike 30 Seconds @ 550 watts 
30 Seconds AMRAP S HSPUs 
rest 60 seconds
10 - 5 - 5 - 3 - 5 - 5
These were frustrating, as is tradition. For the set I only got 3 reps, the mat was getting so sweaty my hands were slipping out from under me.

x6
+
Bike 30 Seconds @ 550 watts 
30 Seconds AMRAP TTB 
rest 60 seconds 
x6
15 - 11 - 9 (6/3) - 8 (4/3/1) - 8 (5/3) - 8 (6/2)

I didn't have much time to get this done so I did 6 sets of each instead of 8. Don't worry, it was still unpleasant. The biggest issue for me throughout all of this, bike included, was breathing. 

10/20/2017

45min AMRAP @ 80% effort: 
Bike 1k (.6 miles) 
20 UB Thrusters @ 65# bar 
2 OHS @ 165# (must be snatched from ground) 
15 Kettle Bell Swings @ 53@ 
Row 400m
20 UB Wall Balls 
2 Front Squats @ 225# (must be squat Cleans from ground) 
15 Power Snatch @ 65# 

3 Rounds + 2 OHS
On round 2 the rower decided to stop working so I subbed a 1k bike in for it. I missed 4 snatches, 2 on round 1, 1 on round 2, 1 on what would have been round 4. Each round was close to 13min

10/18/2017

A1. Power Snatch; 6 reps @ 115# x 4 sets; rest 10 seconds 
UB each set

A2. Muscle Ups; 7 for time x 4 sets; rest 10 seconds
UB - 5/1/1 - 3/1s - 2/1/1/1/2
Pulling capacity went to zero pretty quickly and these were very frustrating, sets 3 and four took probably close to 3 minutes

A3. Power Clean; 6 reps @ 115# x 4 sets; rest 10 seconds 
UB each set

A4. C2B Pull-ups; 14 for time x 4 sets; rest 4min bw sets
7/4/3 - 5/3/3/3 - 3/3/3/3/2 - 4/4/6
Like the MU, C2B capacity went to 0 pretty quicky


4min AMRAP: 
3 Strict HSPUs 
6 Box Jumps @ 24"
rest 3min 
x4 sets 
Set 1 - 7+2
Set 2 - 7
Set 3 - 7
Set 4 - 6
My back was very arched during the sHSPU starting about half way through round 2

10/17/2017

6 Sets
30 Cal Assault 
60 Double Unders 
15 TTB
30 Cal Row 
rest 3-4min bw sets
Set 1 - 5:05, ~330 Watts on the bike, UB dubs and T2B, ~1200 cals/hr on the row
Set 2 - 5:14 - ~330 Watts on the bike, had some mistakes on the dubs, UB T2B, ~1200 cals/hr on the row
Set 3 - 5:10, ~330 Watts on the bike, UB dubs and T2B, ~1200 cals/hr on the row
Set 4 - 5:25, ~330 Watts on the bike, some mistakes on the dubs, UB T2B, ~1100 cals/hr on the row
Set 5 - 5:44, ~320 Watts on the bike, mistakes on the dubs, UB T2B, ~1100 cals/hr on the row
Set 6 - 5:36, ~320 Watts on the bike, mistake on the dubs, UB T2B, ~1300 cals/hr on the bike

10/16/2017

A. Squat Snatch x2 + OHS x2; 6 complexes; rest 2min 
165 - 165 - 165 - 165 - 165 - 165

B. Deadlift; 3 reps x5; rest 2min 
405 for each set

5 Rounds for Time: 
2 Squat Snatch @ 145# 
4 BFB
12 Wall Balls @ 30# 
7:07

10/14 and 10/15/2017

10/14/2017
A1. Wtd Strict C2B Pull-up; 2-3 reps x 5 sets; rest 20 seconds 
Used a 20lb weight vest
3 - 3 - 3 - 1s - 1s

A2. Butterfly C2B; 12 reps x 5 sets; rest 20 seconds 
UB - UB - 9/3 - 9/3 - 9/3

A3. Muscle Ups; 4 for time x 5 sets; rest 3-4min bw sets
UB - singles for the remainder
The MU continue to give me a lot of trouble and I failed quite a few of them

B1. Strict Ring Dips; 6 perfect reps x 5 sets; rest 20 seconds 
UB each set

B2. Strict HSPUs; 8 perfect reps x 5 sets; rest 20 seconds 
UB - 6/2 - 5/3 - 4/2/1/1 - 4/1s

B3. K HSPUs; AMRAP in 45 seconds x 5 sets; rest 3min 
8 - 7 - 8 - 5 - 9
Like the MU, these are giving me a lot of trouble. I'm having a very hard time controlling my body positioning by the time these come around

10/15/2017
Bike 20 Seconds @ 550 watts 
40 seconds rest 
x10
rest 3min 
Bike 30 Seconds @ 450 watts 
30 seconds rest 
x10
rest 3min 
Bike 40 Seconds @ 350 watts 
20 seconds rest 
x10
Completed as prescribed

10/13/2017

AM
A1. Wall balls; 20 reps AFAP 30# x4; rest 45 sec
UB for each set

A2. OHS; Amrap (-2) unbroken 165# from floor x4; rest 45 sec (goal is7 reps + this week) 
7 - 5 - 7 - 3
Very, very, very unhappy with these OHS. For the sets I got 7 reps, I was barely able to get the. On set 2 I was trying to move too fast and dropped my chest as I was descending so the bar fell forward. For set 4 my arms and legs gave out and I collapsed at the bottom. Throughout these OHS I was finding myself shifting towards my toes as I was ascending from the bottom of the squat. The OHS I was able to do were ugly and I was walking forwards and backwards. This wasn't the case last week and I'm not happy about how these went
.
A3. Front squat; 3x4; rest 3 min (5 # heavier than last week) 
260lbs for each set

PM

30min AMRAP @ 75% effort:
Bike 1k (.6 miles)
20 UB Thrusters @ 45# bar
20 UB KBS @ 53#
Row 400m
30 Walking Lunge Steps (bodyweight)
20 UB Power Snatch @ 65# 

2 rounds + 14 power snatches*

*I forgot to do the lunges on the first round. I'd guess more like 2 + some lunges had I done them in the first round

the row and bike were very slow to compensate for the UB reps on the thrusters, kb swings, and power snatches. 20 UB reps on the power snatches was easily the most difficult. 

10/11/2017

A1. Strict C2B Pull-up; 3 perfect reps x 4 sets; rest 40 seconds 
A2. Banded Strict C2B Pull-up; 6 perfect reps x 4 sets; rest 40 seconds (pause 1 sec at top) 
A3. Banded Lat Pulldown; 12 reps x 4 sets; rest to recovery bw sets 
A1-A3 done


3min AMRAP: 
3 Strict HSPUs 
6 Box Jumps @ 24"
rest 3min 
x4 sets
Set 1 - 6 +2
Set 2 - 6
Set 3 - 6
Set 4 - 6
 UB HSPU, I didn't rebound for the box jumps

10/10/2017

Morning
A1. Single Arm Forward Ring Plank; 15 sec/arm x 3 sets; rest 45 seconds 
A2. Side Plank w DB Extended over Body; 20 sec/side x 3 sets; rest 45 seconds 
A3. Hanging L Hold; 20 sec x 3 sets; rest 90 seconds 
+
3 Sets: 
25 Cal Assault in less than 1min (but without sprinting) 
60 Double Unders 
15 TTB
rest 3-4min bw sets 
Set 1 - 2:17, UB dubs and T2B, :53 for the 25 cals
Set 2 - 2:37. UB dubs and T2B, :52 for the 25 cals
Set 3 - 2:58, only did 20 cals in 1min, UB dubs, 10/5 T2B
The bike was rough for set 3. I made it to about 9 cals with the wattage at or above 600-700 cals. From 9-13ish it dropped to around 400. Between 13-14 I felt like I was gonna pass out and let the bike spin before finishing the last 6 cals around 400-500 watts

Afternoon
5 Sets: 
12 Cal Assault @ max effort 
30 Double Unders AFAP 
12 UB TTB 
rest until you can push hard again on the bike
Set 1 - :59, UB dubs and T2B, bike finished in :11
Set 2 - 1:02, UB dubs and T2B, bike finished in :10
Set 3 - :59, UB dubs and T2B, bike finished in :10
Set 4 - 1:10, messed up the dubs twice, UB T2B, bike finished in :10
Set 5 - :59, UB dubs and T2B, bike finished in :10

10/9/2017

A. Hang Squat Snatch + Squat Snatch + OHS; 6 complexes; rest 2min 
145 - 155 - 165 - 175 - 185 (f) - 185 (f) - 185 (f)
Only got videos for two attempts because I was being lazy with filming things. Following the first attempt at 185, the next two misses were due to the same problem. While initially catching the bar in a good position, my back sort of collapsed and I dropped the bar forward.

B. Deadlift; 5x5; rest 2min 
315lbs across

+
3 Sets: 
3min AMRAP: 
2 Squat Snatch @ 145# 
4 BFB
12 Wall Balls @ 30# 
rest 3 bw sets 
Set 1 - 2 + 2 Snatches
Set 2 - 2 + 1 Snatch
Set 3 - 2, I had just enough time to make one attempt at a snatch but didn't have the awareness to get back on the bar

Squat snatches were done as singles, with one miss on the start of the last AMRAP. Wall balls were UB throughout this portion.

+
3 Sets: 
3min AMRAP: 
2 Squat Clean @ 195# 
6 BFB
8 Thrusters @ 105# 
rest 3 bw sets 
Set 1 - 1 + 4 thrusters
Set 2 - 2
Set 3 - 1 + 4 thrusters

While I was setting this up someone took the box I intended to use, so I subbed 6 bar facing burpees. I had very poor time management in sets 1 and 3, greatly overestimating the time it took me to do thrusters and not paying attention to the clock. Both should've been 2 rounds minimum

10/7/2017 and 10/8/2017

Saturday 10/7

A1. Wtd Strict C2B Pull-up; 3 reps x 4 sets; rest 20 seconds 
Used a 20lb weight vest, had to do 2/1 for the third set and singles for the last set

A2. Butterfly C2B; 12 reps x 4 sets; rest 20 seconds 
UB - UB - 6/6 - 6/3/3
I have a nasty blood blister the size of a dime on my right hand now

A3. Muscle Ups; 6 for time x 4 sets; rest 3-4min bw sets (goal is to go UB each set)
These were a giant failure. I got 5 the first set and failed the next three attempts at a single. Set 2 I went for 5 and had to split it up into 3/2, set three was 5 split up into 2/2/1, the final set was 2 total reps. I'm very frustrated with this as MU are normally something I don't have much trouble with.

B1. Strict Ring Dips; 8 perfect reps x 4 sets; rest 20 seconds 
UB for each set

B2. Strict HSPUs; 12 perfect reps x 4 sets; rest 20 seconds 
7/5 - 4/2/2/2/2 - 3/3/3/1/2 - 3/3/1/3/2
The first set I split up because my back and legs started cramping, otherwise I'm confident I would've done the 12 UB. After that it went downhill. Getting through 12 took excessively long and I failed at least half as many reps as I completed in trying to get back on the wall too quickly

B3. K HSPUs; AMRAP in 45 seconds x 4 sets; rest 3min 
10 - 7 - 10 - 6
Biggest issue with these was controlling my descent so I didn't slam my head into the ground. I was able to do that in sets 1 and 3 but not 2 and 4.

10/8/2017
Bike 20 Seconds @ 550 watts 
40 seconds rest 
x8
rest 3min 
Bike 30 Seconds @ 450 watts 
30 seconds rest 
x8
rest 3min 
Bike 40 Seconds @ 350 watts 
20 seconds rest 
x8
completed as prescribed

10/6/2017

A1. 20 Wall Balls x 3 sets w/ 30lb ball, :45 rest

Unbroken each set

A2. OHS - AMRAP (-2) x 3 sets, from the ground, :45 rest

6 - 6 - 6 

Power cleaned the bar from the ground and used a narrower grip for these

A3. Front Squat - 3x3, heavy, 3:00 rest

255 - 255 - 255

5 Rounds

14 Cals Assault (wattage must be above 550 Watts

9 UB Thrusters @ 115lbs

12:26ish
This was horrible and demoralizing

10/4/2017

I made up some movement work from earlier in the week instead of the originally planned stuff and finished the bike work as planned.

Movement work:
3x through:
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through:
C1. Handstand Walk; 12 meters
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters

30min AB w/ wattage between 150-220

10/3/2017

A. Tall kneeling paloff press; 12 reps x4; rest 1 min
B1. Side plank; 30 seconds x4/side; rest 30 sec
B2. Tuck ups; 12-15 reps x4; rest 30 sec
B3. Supine windshield wipers; 10-12 reps x4; rest 30 sec
A-B3 done

+
30 Sec Assault @ 85% 
30 Sec Rest 
30 Sec Row @ 85% 
30 Sec Rest 
x7
rest 3min 
x2 total sets 
For the bike I worked up to >500 watts as quickly as possible and held that for the remaining time. On the row the pace was at or below 1:40/500m