6/29/2018

A. Squat Snatch x2 + OHS; 1 complex on the 90 seconds for 12 sets 
165lbs for each set, no misses

B. Deadlift; 5,3,1,10,10; rest 2min bw sets (10s = 70% of 1) 
345 - 375 - 405 - 285 - 285

C. Low Box Step Ups (20"); 4-5 reps/leg x 5 sets; rest as needed (go heavy) 
135lbs

+
12min EMOM: 
Odd: 45 sec run 
Even: 8 power snatch @ 95# 
Done

+
12min EMOM: 
Odd: 45 sec run 
Even: 8 power clean @ 115# 
Done

+
12min EMOM: 
Odd: 45 sec run 
Even: 8 Deadlifts @ 225# 
Done

6/26/2018

A. Crossover Symmetry Work
Done

30min @ Continuous Pace: 
2min Bike @ 225-275 watts 
50' Horse Walk (forward, then backward) 
30 Sec Hollow Hold
2min Row @ 2:05-2:15/500m pace 
50' Duck Walk (forward, then backward) 
20 Sec bent arm hold 
2min Run @ easy pace 
5 Deck Squats 
30 Sec Arch Body Hold
*should be easy pace - this is recovery session
rest 5min 
x2 sets

2 rounds + 1:03 row

2 rounds + horse walk

6/25/2018

A. Squat Clean; 10 singles bw 245-265#; rest as needed 
One single at 255, eight at 260 (2 missed cleans, so I decreased the loading), one at 245

B. Back Squat; 6,4,2 15,15 rest 2min bw sets (15s = 60% of 2) 
265 - 285 - 300 - 165 - 165

The sets of 15 should have been at 180lbs, but last week trashed my legs and I was determined to get the EMOM done so I lightened the loading to 55%

24min EMOM: 
Min 1: 7 Power Snatches @ 95#
Min 2: 15 Wall Balls 
Min 3: 7 Power Cleans @ 95#
Min 4: 10 KB Front Rack Walking Lunge Steps (you choose load)

Finished all 24min this week

6/22/2018

A. Low Hang Squat Snatch + Squat Snatch; 1 complex on the 90 seconds for 12 sets
155lbs for each set, no misses
 
B. Deadlift; 6,4,2,15,15; rest 2min bw sets (15s = 60% of 2) 
325 - 355 - 385 - 235 - 235

Assault Sprint 10 Sec @ 100% 
rest 50 sec 
x3
directly into: 
10 BBJOs 
50 Double Unders 
rest 4min 
x3 total sets

Set 1 - 4:10, 1:10 to complete the bbjo and dubs (UB dubs)
Set 2 - 4:20, 1:20 to complete the bbjo and dubs (30/20 dubs)
Set 3 - 4:34, 1:34 to complete the bbjo and dubs (UB dubs)

6/20/2018

A. Bench press; 8,6,4,20,20; rest 2min (20s = 50% of 4) 
165 - 185 - 205 - 100 - 100

B. Weighted pull up; 2.2.2 x 3 sets; rest 20 sec; rest 2min 
53lb kettlebell used for each set

C. Strict Deficit HSPUs (2"); 3 AFAP x 6 sets; rest as needed 
These were hard

+
3 sets:
6 muscle ups
8 TTB
12 HR push ups
16 CTB
20 kipping hspu
rest 6 min bw sets

Set 1 - 5:22
Set 2 - 6:15
Set 3 - 7:00

UB MU and T2B for each set
10/6 on the C2B for sets 1 and 2, 6/6/4 on set 3
kHSPU were all over the place 

6/18/2018

A. Squat Clean; 10 singles @ 245#; rest as needed 
Did 10 singles at 245

B. Back Squat; 8,6,4, 20,20; rest 2min bw sets (20s = 50% of 4) 
245 - 265 - 285 - 145 - 145
This just absolutely wrecked me on every conceivable level. I had to do the EMOM in the afternoon and by that time I felt like I had DOMS

C1. Single Leg Sorenson Hold; 12-15 sec x 3 sets; rest 45 seconds 
C2. SL Box Jump; 4 reps/leg x 3 sets; rest 60 seconds 
Done and done


20min EMOM: 
Min 1: 7 Power Snatches @ 95#
Min 2: 15 Wall Balls 
Min 3: 7 Power Cleans @ 95#
Min 4: 10 KB Front Rack Walking Lunge Steps 
I did this in the afternoon and made it though 16min. The squats just demolished me. I ate lunch and took a nap prior to going back for this emom but I was still so tired I almost failed wall balls. 

6/16/2018

A. Barbell Strict Press; 5x5; rest 2min

125lbs for each set

 
B. Strict HSPUs; 10 for time x 4 sets; rest 2min bw sets 

:20 (UB) - :27 (UB) - 1:28 (6/2/2) - 1:33 (5/3/2)

C1.Weighted pull ups; 2-3x4; rest 20 sec

53lbs for each set 

C2. CTB pull ups; 10 AFAP x4; rest 20 sec

UB for each set

C3. Muscle ups; 5 AFAP x4; rest 4 min

UB for each set 

+
Assault Sprint 10 Sec @ 100% 
rest 50 sec 
x3
directly into: 
15 BBJO @ 24" for Time 
rest 4min 
x3 total sets

This was pretty nasty, but at the same time it was fun.

Set 1 - 3:55 total time, :55 to complete the bbjo

Set 2 - 4:05 total time, 1:05 to complete the bbjo

Set 3 - 4:03 total time, 1:03 to complete the bbjo

6/15/2018

A. Hang Squat Snatch + 2 OHS; 1 complex on the 90 seconds for 10 sets 
135 x4, 145 x3, 155x2, 165x1
No misses, everything felt very good today

B. Deadlift; 8,6,4, 20,20; rest 2min bw sets (20s = 50% of 4)
295 - 325 - 355 - 185 - 185

C. Low Box Step Ups (20"); 6 reps/leg x 4 sets; rest as needed (go heavy) 
125lbs was heavy for these

+
8min EMOM: 
Odd: 45 AB @ 300W 
Even: 8 power snatch @ 95# 
+
8min EMOM: 
Odd: 45 AB @ 300W  
Even: 8 power clean @ 115# 
+
8min EMOM: 
Odd: 45 AB @ 300W  
Even: 8 Deadlifts @ 225#

Subbed the AB for the run due to rain

6/14/2018

I forgot to post this yesterday, my bad

3 rounds for time:
7 Muscle Ups 
12 S2O @ 95# 
4:04
UB MU
7/5 on the S2OH for the first two rounds, 8/4 on the last one. I tried to go UB on these during the last round but hit myself in the chin on rep 9

rest as needed to recovery5 Rounds: 
1min Row @ 1000 cal/hour 
10 C2B (in 5-5) 
9:15
I did the last round UB, because I could

6/11/2018

I skipped the hang power cleans to prioritize this.

4 Sets for Time:2min Assault @ 250 watts
12 Thrusters @ 95#
7 BFB

 rest 90 seconds 

7 BFB
12 Deadlifts @ 225#
2min Row @ 1000 cal/hour
rest 3min bw sets 

Set 1 - 8:02

Set 2 - 8:12

Set 3 - 8:32

Set 4 - 8:44

Average HR for each set was about 165, peak HR was around 178

Unbroken barbell movements for each set. The burpees certainly slowed down, but I lost more time in transitioning between the bike and thrusters and chalking up for the deadlifts. This was rough, but I got through it. I never thought holding 1000 cals/hr on the row would be difficult, but here we are

6/8/2018

A. Power Snatch; 30 for time @ 135# (in singles only - work on being fast to the bar) 

Isabel - 3:11

B. Deadlift; 10 UB reps @ 225# x 6 sets; rest 2min bw sets 

done

+

1min Bike @ 150 watts 

1min Bike @ 250 watts 

1min Bike @ 350 watts 

x10 sets 

Done

6/6/2018

A. Squat Clean and Jerk; 2 on the min for 10min 
I stuck with 185lbs for this, and it felt significantly better than the last EMOM. Each rep was crips, my knees/quads weren't bothering me, and I kept the time to complete both reps under 20 seconds

+
EMOM 20 min:
Odd- 5 strict hspu
Even- 3 Muscle ups 
+
EMOM 20 min:
Odd- 7 CTB pull ups
Even- 7 kipping hspu

UB for each movement in both EMOMs

6/5/2018

A. Crossover Symmetry Work 
B. Negative Tuck Lever (see if you can start to extend both legs); 120total reps
C1. Starfish Side Plank; 30 sec/side x 5 sets; rest 30 seconds
C2. Hanging Alt TTB; 10side x 5 sets; rest as needed 
A-C2 done


45 Minute Running Clock: 
As many rounds of…..
10 second assault Bike @ 1150 watts 
Rest 60 seconds b/w sets
*Terminate workout once you can no longer hit the rx'ed wattage, you 
compensate biomechanically, or respiration cannot get back close to
baseline during rest. For remaining time AB at a LOW intensity

I made it through 18 rounds of this, and broke two assault bikes in doing so. I think there were a few more rounds in there but I was pretty annoyed with the bikes

6/2/2018

A. Weighted dip; 2-3x5; rest 2 min
70lb kb used for these

B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
strict dips didn't go well today, had to split the 6 reps into 3/3 starting in round two, then 3/2/1 for the last two rounds

C1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
145lbs for each set

C2. Kipping hspu; 15 reps AFAP x5; rest 3 min
kHSPU did not go well to day. I didn't record how long it was taking me to do sets of 15 but I can ballpark it to between 1:40-2min

D1. Bent knee hollow body hold; 20 second x4; rest 40 sec
D2. Plank hold on rings in external rotation and full hollow; 20
second x4; rest 40 sec 
D1 and D2 done