12/28/2018

A1. Wall Squat Eccentric Bias; 10 sec eccentric + 10 sec isomtric hold - 5 reps x 4-5 set; rest as needed 
A2. Natural Knee Extension; 8-10 reps x 4-5 sets; rest as needed
A1-A2 done

This BFR stuff was wild. I definitely need to get better at dealing with that 'pain cave' local muscle discomfort, especially in my quads. My legs just stopped working during the bike portion, and my 'moderate paces' were very slow
Using wraps to occlude both legs @ high hip - 75% tension (*you can use basic strength wraps) 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)average was 230 watts, but I started around 275 and dropped to around 100 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Leg Extensions w Band 
rest 30 seconds 
15 Single Leg Leg Extensions 
rest 30 Seconds 
15 Single Leg Leg Extensions
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
150 watt average, I started around 250 and ended up dropping to around 130 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 Seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
Held a consistent 175 watts for the entire 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Hamstring Curls w Band 
rest 30 seconds 
15 Single Leg Hamstring Curls 
rest 30 Seconds 
15 Single Leg Hamstring Curls 

12/26/2018

I didn't have much time to get into the gym so I did the following (it was supposed to be done last Saturday). I made no attempt to pace these relative to one another or within each set, and I tried to go UB on everything I could just to see what would happen. 

For time:
12 pullups
12 K HSPUs 
3 cleans @ 185
9 C2B 
9 Strict HSPUs 
3 cleans @ 185
6 BMU
6 Deficit K HSPUs (2") 
3 cleans @ 185
5:10
UB pull-ups/C2B/bar MU
UB kHSPU, 5/4 sHSPU, 3/3 deficit kHSPU
The power cleans felt gross right from the start. My first pull felt like a 1RM attempt and it got worse from there.

rest 4min 

12 pullups
12 K HSPUs 
2 cleans @ 225
9 C2B 
9 Strict HSPUs 
2 cleans @ 225
6 BMU
6 Deficit K HSPUs (2") 
2 cleans @ 225
7:45
UB pull-ups/C2B/bar MU
UB kHSPU and deficit kHSPU, 5/4 sHSPU
I started losing a lot of time preparing for the power cleans. There was some time lose between gymnastics movements but it wasn't near as much as what I lost going into the power cleans.

rest 4min 

12 pullups
12 K HSPUs 
1 cleans @ 245
9 C2B 
9 Strict HSPUs 
1 cleans @ 245
6 BMU
6 Deficit K HSPUs (2") 
1 cleans @ 245
12:42
UB pull-ups/C2B/bar MU
UB kHSPU/deficit kHSPU, 3s on the sHSPU
This was by far the worst one, entirely because of the power cleans

12/24/2018

A. Squat Clean; Start at 205#, add 10# every min until failure, must start each min with 20 double unders 
Built to a 265lb clean

3 Rounds for time: 
9 Front Squats @ 155# 
12 Burpees Over Bar
15 Box Jumps @ 24" 
6:46

12/21/2018

A. Hang Power Snatch + Hang Squat Snatch + Squat Snatch; 1 complex on the 90 seconds for 8 sets

165lbs - 165lbs - 165lbs - 165lbs - 175lbs - 175lbs

I forgot to video two sets. Overall these felt gross. I was on my toes a lot, and I felt slow. Not really surprising, but still frustrating.

B1. Bear Hug (sand bag/medball 50#"ish") Wall Squat; 40 sec x 4 sets; rest 15 seconds 

Made it through each set without dropping the dball

B2. Wall Balls; 35 AFAP x 4 sets; rest 15 seconds 

UB for the first three sets, 20/15 for the last set

B3. Back Squat; 5 reps AHAP x 4 sets; rest 3min bw sets (at least 5# heavier than 2 weeks ago) 

262lbs

B1-B3 destroyed me. I had to lay down for about 20min and it was another 20min before I could attempt the emom. Spoiler alert, I changed it because I was still pretty dead from B1-B3

21min EMOM: 
Min 1: 10 Cal Assault Bike 
Min 2: 6 Sand Bag Cleans @ 100# 
Min 3: rest 

I attempted it with 15 cals on the assbike and using a 150lbs sand bag. It did not go well, so I adjusted to what is above. 

12/19/2018

AM
A. sHSPU w/ weight vest; 8 sets of 2 reps - rest as needed to ensure explsoive reps
I used a 20lb weight vest because there aren't any bands at my gym I can use
 
B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 8-12 reps AFAP x3; rest 10 sec
Set 1 - 11 (UB)
Set 2 - 11 (8/3) on rep 11 I did a very slow eccentric
Set 3 - 11 (4/4/3) rep 11 included a slow eccentric, like the previous set
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min


For Time: 
21-15-9: 
Power Clean and Jerk @ 115# 
Kipping HSPUs 
9:00
I came out pretty hot for the round of 21 clean and jerks, doing a set of 5 followed by 4s. My rest breaks throughout the workout were pretty consistent, but I should've paced this first 21 better

PM
A1. C2B Pull-ups; 12 reps x 4 sets; rest 60 seconds
UB for each set

A2. Muscle Ups; 6 reps for time x 4 sets; rest 3-4min bw sets 
I used a set of rings with very long straps and it was a bit weird. But, I got each set UB


10--->1: 
TTB 
Burpee 
5:45
UB TTB

12/17/2018

A. Every min for 10min: 20 Double Unders, 1 heavy CLEAN - increase snatch load each min
Build to a 265lb clean

B. Front Foot Elevated Split Squat (3"); 6-8 reps/leg x 5 sets; rest 2min bw sets 
I used a 75lb Dball and held it in the front rack

+
5 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

I got my ass handed to my by 185lb deadlifts and 75lb thrusters, again
Set 1 - 18/18/22/15/18
Set 2 - 18/18/20/14/18
Set 3 - 16/17/16/12/15
Set 4 - 16/18/16/12/15
Set 5 - 16/17/16/12/16

2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

12/12/2018

A. Wtd Ring Dip; build to a max for the day 
100lbs

B. AMRAP UB Ring Dips 
18


For time:
20 HPC @ 115#
20 STOH @ 115#
20 TTB
40 HPC @ 115#
40 STOH @ 115#
40 TTB
12:38
The shoulder to overhead were by far the worst part, and I broke up the round of 40 into sets of 5 or 6. The HPC and T2B went ok, but could've been better

12/11/2018

A1. SA Ring Forward Plank; 10 sec/arm x 3 sets; rest 30 seconds 
A2. Hip Extensions; 12-15 reps x 3 sets; rest 90 seconds 
A1 and A2 done


8 Total Sets: 
500m Row 
1000m Bike 
rest exactly 2min bw sets 

So I forgot to record the times for each set. However, I was rowing at a 1:53/500m pace and held at least 350 watts on the bike. Sets 1-3 were around 350-360 watts on the bike, 4-7 were around 360-370, and the last set was over 380 watts. 

12/10/2018

4 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

Set 1 - 18/18/22/15/18
Set 2 - 18/18/21/14/18
Set 3 - 17/18/20/14/18
Set 4 - 17/18/20/14/18

2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

12/8/2018

12 minute amrap: 
12 Cal Row 
9 CTB pull ups 
6 burpee box jump overs (24/20)
6 Rounds + 6 cal row
I held about 1220 cals/hr on the row, split the C2B into 5/4 (UB round 6), and was pretty quick on the bbjo

12/7/2018

For Time:
20 front squat (185)
15' hs walk
40 DB box step over (50/, 24")
30' hs walk
60' DB walking lunge (50) - in farmer's position
60' hs walk
80 wall balls (20#)

15:44

I'm surprised this went so well. The worst part about this was the box step overs because of my grip. Otherwise they weren't too bad, but I had to break them up far more than I would've liked. I split the FS up into 8/7/5. The HS walks went extremely well, but there was some hesitation to start them after completing the FS, stepovers, or lunges. I split the wall balls up into 20s, but there was probably a 1:1 work to rest ration for those, and I should've pushed harder at the end to minimize those rest breaks.

1-2x through; 6-8 reps each of:
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias 
A6. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing

Done

12/5/2018

A1. Wtd Ring Dips; 2.2.2 x 5 sets; rest 20 sec; rest 1min 
A2. Wtd Strict Uneven grip pull-ups; 2 reps/arm on top x 5 sets; rest 2min 
Used a 53lb KB for A1 and A2


20min AMRAP:
6 HSPUs 
30 Double Unders 
100m Run
8 C2B 
30 Double Unders 
100m Run 
6 Rounds + 6 HSPU + 30 Dubs + 100m run
UB everything

12/4/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 5 sets; rest 45 seconds
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 5 sets; rest 90 seconds 
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 4 sets; rest 45 seconds (no movement from torso, squeeze core)
A1-B done

+
500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x6 sets
Done

+

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x6 sets 
Done

12/03/2018

A. Every min for 8min: 20 Double Unders, 1 heavy snatch - increase snatch load each min
155 - 160 - 165 - 170 - 175 - 180 - 185 - 190
No misses

B. Front Foot Elevated Split Squat (3"); 6-8 reps/leg x 3 sets; rest 2min bw sets 
Done

+
4 Sets, @ smooth, controlled effort: 
45 Sec Power Snatch @ 75# 
30 Sec Rest 
45 Sec Row Cals 
30 Sec Rest 
45 Sec Deadlift @ 185# 
30 Sec Rest 
45 Sec Burpee 
30 Sec Rest 
45 Sec Thruster @ 75# 
rest 3min 

Set 1 - 15/15/20/12/15
Set 2 - 15/15/17/12/15
Set 3 - 15/15/14/10/12
Set 3 - 14/14/12/11/10

12/1/2018

For Time: 
60 Cal Row 
50 Burpees
40 TTB 
9:20
Held about 1220 cals/hr on the row, finished the burpees in a little under 4 min, and split the T2B into 15/15/10

rest 4min 

50 Cal Bike 
40 Kettle Bell Swings 
30 C2B 
9:45
Average on the bike was 290 watts, split the kb swings into 15/15/10 and the C2B into 10/10/4/3/3.

I'm not happy about this second one at all, specifically my power output on the bike and that the rest breaks were far too long. I'm also not happy about how I split up the last set of 10 C2B.

I stopped after this one, during the run for the last workout my quads and calves were cramping a lot, and I figured it would be best to stop here. 

11/30/2018

A1. Bear Hug (sand bag/medball 50#"ish") Wall Squat; 30 sec x 4 sets; rest 15 seconds 
UB

A2. Wall Balls; 30 AFAP x 4 sets; rest 15 seconds 
UB

A3. Back Squat; 5 reps AHAP x 4 sets; rest 3min bw sets
255lbs used

A1-A3 were quite something. The break between A2 and A3 got extended by a few seconds as I could barely walk and had to mentally prepare for 255lbs to feel like 350lbs

+
12-9-6-3: 
DB Devils PRess @ 50# 
DB Box Step Overs @ 50# 
6:32
This was very, very difficult on my grip and that became the limiting factor for this one

15min Easy Bike 

11/28/2018

A1. Wtd Ring Dips; 2.2.2 x 4 sets; rest 20 sec; rest 1min 
used a 53kg KB

A2. Wtd Strict Uneven grip pull-ups; 2 reps/arm on top x 4 sets; rest 2min 
Done


10 Sets: 
5-6 Strict HSPUs 
150 ft Shuttle Run 
7 C2B Pull-ups 
200 ft Shuttle Run 
7 K HSPUs 
150 ft Shuttle Run 
6 Bar Muscle Ups 
rest 90-120 seconds be sets 
*rest as needed bw sets 5/6
I did 6 sHSPU for sets 1-8, then 5 sHSPU for sets 9 and 10. UB C2B, kHSPU, and bar MU. Set times as follows, not sure about set 10 so it isn't included:
2:19 - 2:35 - 2:44 - 2:50 - 3:40 - 2:48 - 3:18 - 3:26 - 3:25

11/27/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 4 sets; rest 45 seconds 
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 4 sets; rest 90 seconds
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
A1-B done


500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x5 sets
+
1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x5 sets 
Like last week, I did 0.6 miles on the AB, with the first two tenths of a mile at 250 watts and building from there. It has been easier to hold the paces on the bike compared to the row. Not that the row is particularly difficult, but the bike has been easier

11/26/2018

0-5min 
Build to a tough hang squat clean 
255lbs

5-10min
Build to a tough back squat 
335lbs


5 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
Set 1 - 14 PS/15 DL/ 9 Burpees/14 Thrusters
Set 2 - 14/15/8/13
Set 3 - 13/13/8/12
Set 4 - 13/13/8/12
Set 5 - 12/13/8/14


2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias
A6. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

11/24/2018

For Time: 
2000m Bike (used an assault bike)
20 TTB 
20 C2B 
5:02
Held 300 watts on the bike, UB T2B, 12/8 on the C2B

rest 4min 

10 Burpee Bar Muscle Ups 
10 Burpee Box Jump Overs @ 24" 
1000m Skierg 
10 Burpee Bar Muscle Ups 
10 Burpee Box Jump Overs @ 24" 
12:20
I held about 2:14/500m on the ski, and that seems very slow.

rest 4min 

For Time: 
20 C2B 
20 TTB 
2000m Bike
5:45
UB C2B, 8/4/4/4 T2B
I died on the bike. I tried to hold about 300 watts again and failed miserably, and the average for the 2k was about 250 watts

11/23/2018

A1. Sled Push; 10sec x 6 sets; rest 30 seconds 
Sled plus 140lbs

A2. Squat Clean; 5 reps AFAP @ 185# x 6 sets; rest 30 seconds
UB cleans for each round
 
A3. Back Squat; 3 reps AFAP @ 245# x 6 sets; rest 2:30 bw sets 
Done

B. BB Front Rack RLE Split Squat @31x1; 6-8 reps x 4 sets; rest 60sec b/t legs
I used an empty barbell because I was being lazy at this point


Row 30 Seconds @ 1:47 pace 
30 seconds rest 
Bike 30 Seconds @ 392 watts 
30 seconds rest 
x15 sets 
Done

11/21/2018

A1. Single bar dips; 15 reps AFAP x 4 sets; rest 1min 
A2. Wide Grip Strict C2B Pull-ups; accumulate 8-10 reps x4; rest 2 min
A1 and A2 done


8 Sets: 
5 Strict HSPUs 
150 foot shuttle run (50ft lengths)
6 C2B Pull-ups 
200 foot shuttle run (50 ft lengths)
6 K HSPUs 
150 foot shuttle run (50ft lengths)
5 Bar Muscle Ups 
rest 2min between sets 
*rest as needed bw sets 4/5
UB everything for 7 sets, last set of sHSPU were 4/1. First 5 sets were between 2:34-2:38, set 6 took 2:46, set 7 took 2:58, last set took 3:03

11/20/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 3 sets; rest 45 seconds 
This one was a little frustrating to start with, but I figured it out.

A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 3 sets; rest 90 seconds
I don't have a stability ball so I used a very light wall ball for this and B

B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
I definitely thought this was 'A3' and not B

500m Row @increasing pace every 100m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x4 sets
Done

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x4 sets 
I don't have a C2 bike, and the AB uses miles to calculate distance. So, I did 0.6 miles, for the first 0.2 miles I held 250 watts, then built as prescribed for the remaining distance

11/19/2018

A1. Split Stance Bar Under hip oscillating isometric; 6 reps/leg + 15 sec iso hold with maximal hamstring recruitment x 3 sets; rest 1min 
A2. Eccentric Only Slideboard Hamstring Curl; 8 slow and controlled reps x 3 sets; rest 2:30 bw sets 
A1 and A2 were a bit weird. I felt more quad activation with A1 but during the isometric hold I tried to engage my hamstrings as much as possible


4 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
I got worked by 185# deadlifts and 75# thrusters 
Set 1 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 2 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 3 - 15 PS, 10 cal row, 15 DL, 12 thrusters
Set 4 - 12 PS, 9 cal row, 14 DL, 13 thrusters

1-2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

11/17/2018

For Time: 
12 C2B 
12 Cal Bike 
12 STOH @ 95# 
12 Cal Row 
2:02
UB C2B and STOH
500 watts on the bike, 1600+ cals/hr on the row

rest 2min 

2 Rounds for Time: 
25 TTB 
25 Cal Bike 
25 STOH @ 95# 
25 Cal Row 
13:01
9/8/8 on the T2B and STOH
300 watt average on the bike
1100-1200 cals/hr on the row

rest 2min 

For Time: 
12 C2B 
12 Cal Bike 
12 STOH @ 95# 
12 Cal Row
2:22
UB C2B and STOH
500 watts on the bike
1300 cals/hr on the row

11/16/2018

A1. Sled Push; 10sec x 6 sets; rest 30 seconds 

A2. Squat Clean; 5 reps AFAP @ 165# x 6 sets; rest 30 seconds 
UB for each set

A3. Back Squat; 3 reps AFAP @ 225# x 6 sets; rest 2:30 bw sets 
These were very fast

B. BB Front Rack RLE Split Squat @31x1; 10 reps x 2 sets; rest 60sec b/t legs
I forgot to do this part

+
Row 30 Seconds @ 1:50 pace 
30 seconds rest 
Bike 30 Seconds @ 350 watts 
30 seconds rest 
x15 sets 
Done

11/14/2018

A1. Single bar dips; amsap x4; rest 1 min
20 - 17 - 16 - 13

A2. Behind the neck wide grip pull ups; 12 reps x4; rest 2 min
5/2/2/2/1 - 4/4/2/2 - 3s - 3s
I hope you weren't expecting these or the subsequent pull-ups to be UB because they were not

B1. Strict Pull-ups; 8 AFAP x 3 sets; rest 30 seconds
UB (:14) - 6/1/1 (:41) - 6/1/1 (:44)

B2. C2B; 25 for time x 3 sets; rest 3min 
Not sure about the time on these, but I'd guess close to 2min
8/8/5/4 - 8/6/4/3/4 - 5/5/3/3/3/3/3

C. Support hold on rings; amsap x4; rest 1 min
:18 - :16 - :13 - :10
Those are not typos, I could barely support myself on the rings at this point

D. Planche support swings on paralletes
(https://www.youtube.com/watch?v=k67NI-AdlxQ#aid=P8AG7oKOjbg) tech
work, in reps of 6-8-ish for 5min or so 
Done

11/13/2018

A. CS Protocol 
Done

B. Strict Alt TTB; 7/leg x 3 sets; rest as needed
Done

C. HSW; 50' AFAP x 4 sets; rest exactly 60 seconds bw sets 
:27 - :27 - :55 - 1:08
UB for the first two, came down once during set 2 and twice during set 3.


The following did not go well and I only completed 2 of the three sets because I was not feeling good at all. I was having a very difficult time maintaining anything above 1100 cals/hr on the row and increased the pace on the bike while trying to stay consistent on the row and run. Kind of a waste of a day and I've been frustrated with most of the past several days of training.

3 Sets: 
For Time (increase effort each set - 1 =75%, 2 =85,% 3= as fast as possible) 
50 Cal Assault
50 Cal Row 
1000m Run 
rest 5min bw sets 
Set 1 - 12:37 (300 watts on the bike, 1100 cals/hr on the row)
Set 2 - 12:15 (325 watts on the bike, 1100 cals/hr on the row)

11/12/2018

A. Squat Clean + Jerk; 1 on the 90 seconds for 8 sets 
215lbs x3 - 225lbs x2 - 235lbs - 245lbs - 250lbs

16 minute amrap
20 thrusters @ 95#
20 ttb 
20 hang power clean @ 95# 
20 box jumps

217 Reps (2 rounds + 17 HPC). Not happy about this one at all. I split the thrusters, t2b, and hpc into 7/7/6 and stepped down on the box jumps. I figured this would allow me to consistently move through everything. Especially the box jumps, I think it would've been worse had I tried to rebound. Breathing was the biggest issue I had, being unable to figure out how to breathe through the thrusters quickly made everything else miserable. 

11/10/2018

For Time: 
20 Muscle Ups 
1:52
Split the 20 up into 8/6/6. Pretty happy with this one

rest 5min 

6 Rounds: 
5 HSPUs 
35 Double Unders 
into:: 
6 Rounds: 
7 C2B 
35 Double Unders 
Total time was 13:40. UB kHSPU and dubs, the first 4 rounds of C2B were split up into 4/3, the last two rounds were UB

11/09/2018

For Time: 
10-----1
Thruster @ 115# 
Deadlift @ 225# 
Burpee (6" reach) 
18:20
I was not ready for this at all. To start, based on the thrusters I've been doing over the past several Fridays I decided to go UB on those (4/4 on the set of 8, no particular reason why) and split the deadlifts up quite a bit (the sets of 10 and 9 were split up into 3 sets of smaller reps, 8 to 6 were two smaller sets, 5 to 1 were UB) as a way to keep some sort of pacing structure following UB thrusters. I figured it would be easier to stick with consistent sets on the deadlifts rather than split up the thrusters a lot. The burpees were kind of slow but consistent. Very quickly I had trouble keeping consistent breaks moving between movements, and I could not control my breathing. I was breathing through each movement, but I think I was generating far too much tension and it really messed me up when I would try to move to the next movement.

rest 10min 

For Time: 
1000m Row 
30 Power Snatch for Time @ 115# 
9:10
The row was at a 1:56.5/500m pace, and I did singles on the power snatches. I'm not happy with this one, but I'm not as frustrated with it as I was the previous workout. I wasn't able to generate and sustain a lot of power on the rower. The power snatches were a bit too slow as well. 

11/06/2018

A. CS Protocol 
B1. SA Ring Forward Plank; 25ec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 20 sec/side x 3 sets; rest 120 Seconds 
C. Strict Alt TTB; 6/leg x 2 sets; rest as needed 
A-C done

3 Sets: 
50 Cal Assault (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals at 65% effort) 
Set 1 - 3:37
Set 2 - 3:32
Set 3 - 3:36
Built from 275-325-375-400+ each set

rest 1min 

50 Cal Row (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals @ 65% pace) 
Set 1 - 2:29
Set 2 - 2:31
Set 3 - 2:42
I was able to consistently build from 1100-1200-1300-1400 for the first two sets, but by set three I was pretty much dead and was struggling to maintain 1200 cals/hr

rest 1min 

1000m Run (increase pace every 200m 65, 75, 85, 95%) (first 400m @ 65% pace) 
rest 3min
Set 1 - 2:40
Set 2 - 2:44
Set 3 - 2:53