4/30/2018

A. Snatch Pull; 2,2,2,2; rest as needed 
195lbs for each set

B. Squat Snatch; start at 115#, add 10# every min until failure; then perform 5 singles @ 80% of final weight 
made it to a heavy single at 205lbs, and did the 5 extra singles at 165lbs

C. Front Squat; 2.2.2 x 4 sets; rest 30 sec; rest 3min (again, heavier than last week - push yourself on this) 
255lbs

D. Banded Hamstring Curls; 8 reps x 3 sets; rest 2min 

PM
8 RFT: 
3 S HSPUs 
5 Thrusters @ 115# 
7 BFB
9 C2B Pull-ups 

17:31
I had a little too much fun over the weekend and came out way too hot (mostly the first to be honest). This was a fun one but I slowed down a lot.

4/27/2018

A1. Snatch Grip Isometric Pull; 4-5 sec x 5 sets; rest 20 seconds 
done

A2. Power Snatch; 1.1 x 5 sets; rest to recovery (focus on as much speed as possible - start at 70-75% of 1RM weight) 
155 - 155 - 165 - 165 - 175 - 175

B1. Back squat; 5,5,5,3,3,3; rest 10 sec (75-85% of current 1RM)
255 - 265 - 275 - 285 - 305 - 315

B2. Seated box jumps; 1.1.1.1×6; rest 10 sec/rest 2-3 min
The height of the box I used was about 40"

C1. Front rack walking lunges; 14 steps x3; rest 2 min
Used a 95lb barbell

C2. Single leg RDL; 6-8×3; rest 2 min
Used 135lbs

4/26/2018

forgot to post this yesterday

A. Slow Clean Pull x1(4 sec pull to knees and then explosively pull through extension) + Clean Pull Under x2 + Front Squat x3; 4-5 complexes as tech work
115lbs used for each set

B. Squat Clean; 1.1 x5 @ 65, 70, 75, 80, 85% of 1 RM; rest 2min 
185 - 205 - 225 - 235 - 245

C. Push Press; 5x5; rest 2min 
165lbs for each set

D1. KB Alternating Z Press; 8/arm x 3 sets; rest 60 seconds 
I used 53lb kbs for the first set and almost dropped one on my head for the last rep, so I switched to 40lb dumbbells

D2. Bulgarian Ring Pull-ups; 10-12 reps x 3 sets; rest 90 seconds bw sets 
done

PM
A. Banded S HSPUs; 2 reps x 12 sets; rest as needed to ensure fast contraction speed 
done

B. S HSPUs; amrap.amrap x 3 sets; rest 30 sec; rest 3min 
10/3 - 8/2 - 7/2
These are a lot harder after the banded sHSPU

C. Wall Facing HS Hold; 60 sec x 4 sets; rest 2min bw sets
done

I wasn't able to do the bar MU negatives as the rig was being used by too many people

4/21/2018

A. Push Jerk x2 + Split Jerk x2; 4 complexes building each set (around 80-85% of 1RM)
Used 220lbs for each set. I made it through 3 sets UB. I had to split up the last set into two push jerks, a brief rest, then the split jerks, and I failed the last split jerk. These complexes have been brutal, and I have not done well executing them

B1. Bar Muscle Ups; 6 for time x 5 sets; rest 1min 
UB each set

B2. Strict HSPUs; 12 reps for time x 5 sets; rest 2min 
These were all over the place, but I did all of them

4/20/2018

A1. Snatch Grip Isometric Pull; 4-5 sec x 5 sets; rest 20 seconds 
I should've asked prior to doing this, but for today I treated this as a slow snatch deadlift, and used 225lbs for each set

A2. Power Snatch; 1.1 x 5 sets; rest to recovery
115 - 125 - 135 - 145 - 155

B1. Back squat; 5×5; rest 10 sec
255lbs
B2. Seated box jumps; 1.1.1.1.×5; rest 10 sec/rest 2-3 min
I used a 30 inch tall box and stacked two 45lb plates on top of that, so I'd guess I was jumping somewhere around 40 inches

C1. Front rack walking lunges; 20 steps x2; rest 2 min
Used two 35lb KBs for this. I'll use a barbell and go heavier next time

C2. Single leg RDL; 8×2; rest 2 min
135lbs for each set

4/18/2018

Wednesday, Apr 18 

A. HSPU; 25 for time x 3 sets; rest exactly 3min bw sets 

:38 (UB) - 1:11 (20/3/2) - 1:56 (13/3/3/6)

I'm happy with how these went, especially getting that first set UB. I had planned on going 20/5 on the second set but kicked myself off the wall. For each set the goal was to get as big of a chunk as I possibly could then see what happens.

B1. Ring Dips; 8-12 reps x 5 sets; rest 1min

4s for each set

I specifically split these up into 4s with the goal of maintaining short rest breaks, and I was able to keep with that up until the last set

 
B2. Butterfly C2B; 15 reps x 5 sets; rest 2min

5s for the first 4 sets, last set was UB. I am very surprised I was able to get that last set UB, and these last 15 were probably better than the first set of 5. Much like the dips, I wanted to keep with quick shorts sets. 

3 Sets: 
20 Cal Row
30 HRPUs 
40 Air Squts 
rest 3min bw sets 

Set 1 - 3:43, I kep the row around 1200 cals/hr and split the HRPUs into 6s

Set 2 - 3:46, the row was around 1300 cals/hr, and the HRPUs were split into sets of 6 and a few sets of 4

Set 3 - 3:39, the row was around 1500 cals/hr, I opened the HRPUs with a set of 10 then went to 4s

I am comically bad at HRPUs

4/17/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 4 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 4 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 4 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 4 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

3 Sets: 
20 Cal Assault 
80 Double Unders 
20 Cal Assault 
rest 3min 
Set 1 - 3:40
Set 2 - 3:35
Set 3 - 3:35
I held about 400 watts on the bike for every set of 20 cals. Only one set of dubs was UB

3 Sets: 
20 Cal Row 
20 TTB 
20 Cal Row 
rest 3min
Set 1 - 2:45 (UB T2B)
Set 2 - 3:24 (8/6/6 T2B)
Set 3 - 3:09 (10/5/5 T2B)

The first set of 20 cals for each set was around 1350 cals/hr, the second set of cals for each set was 1400+

4/16/2018

A. Hang Snatch Pull; 3,3,3,3; rest as needed 
2 sets at 145lbs, 2 sets at 165lbs

B. Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch; 1 complex on the 90 sec for 10 sets 
7 sets at 135lbs, 3 sets at 145lbs
Snatches felt very good today. I was a little conservative on weight selection for this complex, but The quality of the reps was very good.

C. Front Squat; 3.3.3 x 3 sets; rest 30 sec; rest 3min 
235lbs for each set


8 Sets: 
200m Run
4 Muscle Ups
6 Strict HSPU
8 OH Walking Lunge Steps @ 95#
rest 2min bw sets
2:27 - 2:21 - 2:42 - 2:39 - 3:00 - 3:31 - 3:48 - 3:39

UB MU for each set. Both the MU and the 200m run were very consistent, but the sHSPU are where I started to lose time. I was able to go UB on the sHSPU for rounds 1-5, after that I had to break them up into two sets.

4/14/2018

I split this up into two days, A-B2 on Saturday, C1-C4 and the other work on Sunday

Saturday

A. Push Press x2 + Push Jerk x2 + Split Jerk x2; 4 complexes building each set (around 80-85% of 1RM) 

205 - 210 - 215 - 220

I started around 75% and built to 80%, and I had a rough time with this complex. For the sets at 205 and 210 I got through the entire thing unbroken. At 215lbs, I had to do two singles for the split jerks. The complex at 220lbs was more of a cluster than a complex. I got through the push press, but had to re-rack the bar and finish the remaining jerks as singles. 

This was rough, and it's frustrating to both not hit the complex without having to re-rack the bar and not be able to hit higher percentages of my 1RM jerk. But, I get they're important and I know it will help in the long run.

B1. Bar Muscle Ups; 6 for time x 4 sets; rest 1min 

Unbroken each set, these went very well today
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min 

These did not go well. For the first set I was had to split the reps up into 8/4, for the remaining sets I was all over the place.

Sunday
C1. K HSPUs; 12 for time x 4 sets; rest 30 seconds
C2. Chest to Bar Pull-ups; 12 for time x 4 sets; rest 30 seconds
C3. TTB; 15 for time x 4 sets; rest 30 seconds
C4. Hand Over Hand SLed Drag; 50' AFAP x 4 sets; rest 3min 

C1-C4 went very well. The kHSPU and the C2B were UB for each set, T2B were UB until the last set. I was able to do the sled drag this week as well. 

On your own work: 
A1. Scap Push-up; 10 reps x 3 sets 
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets "

4/13/2018

A1. Back Squat; 5-6x4; rest 60s
255lbs
 
A2. SA DB Row; 8x4; rest 90s 
70lbs

B1. Seated DB Press; 6-8x4; rest 60s 
40lbs

B2. BB Glute Bridge; 6-8 x4; rest as needed 
225lbs

C. Split Stance RDL; 8 reps/leg x 3 sets; rest 60 sec
155lbs


4 Sets: 
30 Sec AMRAP Burpees 
30 Sec AMRAP Box Jumps 
30 Sec AMRAP Assault Cals 
rest 4min bw sets

Set 1 - 13/13/16
Set 2 - 12/12/15
Set 3 - 12/12/12
Set 4 - 12/11/14

Ouch

4/11/2018

A. HSPU; 3 AFAP every 45 seconds for 20 sets

13 sets strict, 7 kipping

B1. Ring Dips; 12 reps x 4 sets; rest 1min 

strict for each set
B2. False Grip Ring Pull-ups; 10 reps x 4 sets; rest 2min

made sure to stay in the false grip for each rep this time

C1. Half Kneeling Landmine Press; 6-8 reps/arm x 4 sets; rest 60 seconds bw arms 

done
C2. DB Row in Plank; 8-10 reps/side x 4 sets; rest 60 seconds

I removed the ring plank portion this week because I didn't have access to a set of rings attached to a strap of reasonable length. The one I tried to use had a strap about 20 feet long and trying to balance on that was damn near impossible

10 RFT: 
10 Cal Row 
10 HRPUs 

11:18

The HRPU got difficult pretty quickly, but I was able to hold sets of 5 until round 6 or so. Rounds 7 and 8 were split up into 4/3/3, not sure how the last two rounds went. As for the row, I kept around 1250 cals/hr for the first 5 rounds and bumped it up from there. Rounds 6-7 were around 1300, round 8 was around 1400, round 9 around 1600, and the last round was around 2500 cals/hr

Movement Work on your own: 
1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed
2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed
3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)"

4/10/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 3 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 3 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 3 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 3 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

+
AB 20 Sec @ 90% effort 
AB 40 Sec @ Vo2 Effort (faster than 350 Watts) 
AB 2:00 @ threshold pace (275 Watts)
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort 
Row 40 Sec @ Vo2 Effort (faster 1:42.7/500m pace) 
Row 2:00 @ threshold pace (2:02/500m pace)
Row 3min @ easy recovery 
x3 total sets

This was very rough, and I'm disappointed with my performance. I listed the paces I tried to stick to above, in parentheses. For the bike, I held about 350 and 275 for the first set, but the next two the average dropped to about 340-ish watts and 260-ish watts, respectively. The row was a similar story, I held those paces for the first set, but the next two the pacing dropped to about 1:43/500m pace and around 2:04/500m pace. I'm particularly frustrated I didn't hold the 2:00 threshold paces for both the bike and row 

4/9/2018

Monday, Apr 9 

A. Rack Deadlift (set up 2" below knee this week); 3 reps x 5 sets; rest 2min bw sets 

385lbs used for each set

B. Deadlift from ground; 15 reps x 2 sets; rest 2min bw sets (at around 60% of rack DL weight) 

230lbs used for both sets

B1. Front Squat @ 31x1; 4-5 x 4sets; rest 60 sec 

185 - 195 - 195 - 205
B2. Half Kneeling Palof Press; 30 sec x4, rest as needed (full inhale/ exhales, keeping ribs/ pelvis tucked)

C1. FRWL; 14 continuous steps x4; rest 60-90s 

105lbs used for each set

C2. Tuck Front Lever; 20 sec x4; rest to recovery (accumulate 20 sec) 

20min Easy Bike

4/7/2018

A. Push Press x3 + Push Jerk x2 + Split JErk x1; 4 complexes building each set
185 - 195 - 205 - 210
This complex was very rough. For the last set, at 210lbs, I failed the second push jerk but was able to catch the bar and re-racked it. After completing the push jerks I re-racked the bar a second time then performed the final split jerk. That final sequence basically turned into more of a cluster than a complex

B1. Bar Muscle Ups; 6 for time x 3 sets; rest 1min 
UB each set

B2. Strict HSPUs; 12 reps for time x 3 sets; rest 2min (no deficit this week) 
These were rough, especially following that complex. I tried to go for a large set to start off, then I'd just wing it for the remaining reps to see what would happen, rather than stick with smaller sets
Set 1 - 1:30 (8/1/3)
Set 2 - 3:00 (5/2/3/2)
Set 3 - 3:05 (4/2s)

C1. K HSPUs; 12 for time x 3 sets; rest 30 seconds 
UB each set
C2. Chest to Bar Pull-ups; 12 for time x 3 sets; rest 30 seconds 
UB each set
C3. TTB; 15 for time x 3 sets; rest 30 seconds
UB - 10/5 - 5s 
C4. 3 Rope Climbs x 3 sets; rest 3min 
Long story short the ropes in my gym that attach to a sled so I can perform the sled drags have been misplaced. So, I subbed three rope climbs

4/6/2018

A1. Back Squat; 8x3; rest 60s 

235lbs

A2. SA DB Row; 8x3; rest 90s

55lbs

4 Sets: 
30 Sec AMRAP Burpees 
30 Sec AMRAP Assault Cals 
rest 4min bw sets

Set 1 - 12 burpees, 19 cals

Set 2 - 12 burpees, 15 cals

Set 3 - 12 burpees, 13 cals

Set 4 - 12 burpees, 11 cals

Despite the drop off in cals accumulated each round, I held around 900 watts for the first set, somewhere between 725-800 watts for sets 2 and 3, and probably around 625-650 watts for the last set

4/4/2018

A. HSPU; 3 AFAP every 45 seconds for 15 sets
stuck with strict HSPU for each set, made it through all 15 sets

B1. Ring Dips; 8-12 reps x 3 sets; rest 1min 
strict dips
B2. False Grip Ring Pull-ups; 8-10 reps x 3 sets; rest 2min
had some trouble maintaining the false grip, most of these were with a neutral grip

C1. Half Kneeling Landmine Press; 6-8 reps/arm x 3 sets; rest 60 seconds bw arms
C2. DB Row in Ring Plank; 8-10 reps/side x 3 sets; rest 60 seconds 
This ring plank DB row was very, very difficult

+
3 Rounds: 
25 Cal Row @ moderate pace 
25 HRPUs 
9:29
I kept the row around 1250 cals/hr, the HRPU were very challenging

4/3/2018

A. Crossover Symetry Work 
B. Scap Pull-ups; 8-10 x 2 sets; rest 60 seconds 
C1. Rower Pike Up (slow and controlled) 6-8 reps x 2 sets; rest 30 seconds 
C2. HandStand Trap 3 Press; 4-5 reps x 2 sets; rest 30 seconds 
C3. SA Roll to Shoulder Tap; 6-8 reps/arm x 2 sets; rest 90 seconds (side plank, roll to forward, shoulder tap, roll to side plank) 
A-C3 done

+
AB 20 Sec @ 90% effort (over 750 watts for each set, will go higher if this is to be a progression)
AB 2:40 @ threshold pace (275-300 watts)
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort (~1:30/500m pace)
Row 2:40 @ threshold pace (2:01-2:02/500m pace)
Row 3min @ easy recovery 
x3 total sets

4/2/2018

A. Rack Deadlift (set up at knee); 3 reps x 4 sets; rest 2min bw sets 
365lbs

B. Deadlift from ground; 15 reps x 2 sets; rest 2min bw sets (at around 50% of rack DL weight) 
185lbs

B1. Front Squat @ 31x1; 6 x 3 sets; rest 60 sec 
165lbs

B2. Half Kneeling Palof Press; 30 sec x2-3, rest as needed (full inhale/ exhales, keeping ribs/ pelvis tucked)
done

C1. FRWL; 20 continuous steps x3; rest 60-90s 
95lbs

C2. Tuck Front Lever; 20 sec x3; rest to recovery (accumulate 20 sec) 
done


20min Easy Bike 
175 watt avge