7/31/2018

A1. Side Plank on Rings; 20 sec/side x 4 sets; rest 30 seconds 
A2. GHDSUs; 15 for time x 4 sets; rest 30 seconds 
A3. HSW; 50' (25' segments) AFAP x 4 sets; rest to recovery 
40 seconds - 36 seconds - 39 seconds - 40 seconds
A1-A3 went well, and the hs walks felt very good today


+
8 Sets: 
Bike 1k 
Row 500m 
rest 2min bw sets 
Set 1 - 3:47
Set 2 - 3:51
Set 3 - 3:46
Set 4 - 3:43
Set 5 - 3:42
Set 6 - 3:41
Set 7 - 3:44
Set 8 - 3:43

I did some experimenting with paces prior to doing this, but I'm still considering the first three sets as a 'warm up.' The paces for those was about 300 watts on the bike and 1:58/500m row. For sets 4-8, the pace was closer to 330 watts on the bike and 1:56-1:57ish/500m on the row. Overall, the paces were a bit conservative, but I was worried I'd come out too hot and be unable to stay consistent.


BB Positional Breathing - 2 x 10 in each position
-Empty BB In Front Rack
-Empty BB bottom of front squat
-Empty BB in DL setup position
-Empty BB in jerk-grip overhead position

7/28/2018

5 sets@ smooth, continuous pace: 
Assault 25 Cals (mod pace), 
into: 
7 Muscle Ups 
10 Barbell OHS @ 95# 
14 C2B 
50 Double Unders 
rest 4min bw sets

This didn't go smoothly, and set times were very inconsistent. I had a lot of trouble trying to consistently pace each set and a big problem controlling my respiratory rate. Pacing has always been an issue for me, and today was no different. The breaks between reps and movements were too long, and definitely need to be tightened up. 

Set 1 - 5:50
Set 2 - 6:53
Set 3 - 6:10
Set 4 - 6:35
Set 5 - 7:40

I kept the bike between 288-300 watts, 4/3 on the MU, UB OHS, 8/6 on the C2B, UB dubs

7/27/2018

A1. Row Sprint 15 seconds @ 100% effort x 5; rest 20 seconds 
Each set was between 1:16/500m pace and 1:17/500m pace

A2. Squat Snatch; 1.1.1 x 5 sets @ 180#; rest 3-4min bw sets 
Set 1 - 2/3, miss was forward and I was slow getting under the bar
Set 2 - 3/3
Set 3 - 3/3
Set 4 - 2/3, I was rocking back and forth as I was trying to stand up one of the snatches and couldn't control it, resulting in a miss
Set 5 - 1/3, the first miss for this set was because I was slow getting under the bar and I dropped the bar in front of me, the second was because I tried to rush standing up from the catch position when I should have taken half a second to ensure I was stable

While I didn't want to miss any of these, none were because I was collapsing under the bar in the catch position or because my shoulders couldn't support the weight.


3 Sets:
250m Row @80% effort
10 Power Snatch @ 95# 
6 BFB
-Rest 90 seconds 
15 cal AB @80% effort
10 UB Power Cleans @ 115# 
10 BJ Over (24#)
-Rest 90 Seconds 
Run 200m @ 80% effort 
10 UB Deadift @ 245#
40 Double Unders 
rest 3min bw sets 

Set 1 - 9:57 total time (including rest), 2:13 - 2:17 - 2:27 (working times)
Set 2 - 10:23 total time, 2:18 - 2:25 - 2:40
Set 3 - 11:00 total time, 2:37 - 2:32 - 2:51

Unbroken barbell movements
1:58.5/500m row for each set
~300 watt average on the bike each set
??? for the run each set

It's pretty hot and muggy here in Florida, and there might have been a few seconds wasted chalking up for the barbell movements. 

7/25/2018

A. Strict Pull-ups; 50 for time 
So this went poorly because I decided to do sets of 5 for as long as I could (4 sets of 5), then resorted to singles. Long arms didn't help either. But sets of 5 were also a bad idea.
7:11

B1. Ring Dip; 10 reps x 3 sets; rest 1min 
UB - UB - 6/4

B2. DB Chest Fly; 12-15 reps x 3 sets; rest 1min 
Used 35lb dumbbells

B3. S HSPUs; 10 for time x 3 sets; rest 1min 
UB - 6/2/2 - 5/3/1/1
The last two sets took a very long time

B4. Bent Over Reverse Fly; 10 reps x 3 sets; rest 1min 
Used 15lb dumbbells

B5. Front Delt Raise; 15 reps x 3 sets; rest 1min 
Used 15lb dumbbells 

7/23/2018

5min AMRAP: 
14 Cal Row 
8 TTB 
10 Hang Power Clean and Jerk @ 50# DB (5/side) 
rest 1min 
x4 total sets

2 Rounds + 14 Cals for each set
UB T2B
It continues to be gross and muggy here in Florida, so I continue to have some issues with the humidity. But I did my best to ignore chalk use as much as I could, only putting it on my grips during the 1min rest allotted.

+
20min of Easy Locomotion Work

7/20/2018

A1. Row Sprint 15 seconds @ 100% effort x 5; rest 20 seconds 
Each 15 second sprint was between 1:16-1:17/500m pace

A2. Squat Snatch; 1.1.1 x 5 sets @ 165-185#; rest 3-4min bw sets 
Used 175lbs for each set

One miss during set 2 and two misses during set 5. Each miss was the same, in the catch position my chest would drop forward and I'd dump the bar in front of me.

The first pull for all of these felt like a 1RM deadlift

4 sets: 
10 Deadlits @ 225# 
10 Cal Row 
10 Power Clean @ 115# 
10 Cal Bike 
10 Power Snatch @ 95#
rest 4-3-2min bw sets 

I don't know what you were expecting from this one but it was pretty terrible and probably took longer than you'd like. I had huge issues controlling my respiration rate and getting it to a point where I felt I could do a power clean or power snatch. Cycling the power cleans felt pretty bad today. 

Set 1 - 3:20, UB on all barbell movements
Set 2 - 3:50, UB deadlifts and power cleans, 5/5 on the power snatches
Set 3 - 4:25, UB deadlifts, 6/4 on the power cleans, 5/5 on the power snatches
Set 4 - 4:48, UB deadlifts, 5/2/3 on the power cleans, 5/5 on the power snatches

7/18/2018

A. Bench press; 5,4,3,2,1; rest 2min bw sets (build close to max on last rep) 
Built to a single at 250lbs


3 Rounds for Time: 
5 Muscle Ups 
10 TTB 
15 C2B 
20 K HSPUs 

15:36

UB MU for the first two rounds, 4/1 on the last round
5/5 T2B
5/5/5 on the C2B for the first two rounds, all over the place for the last one
12/8 on the kHSPU for the first two rounds, 8/3/3/4/2 on the last round

Not happy about this at all. My hands were absolutely soaked with sweat, and I had a huge issue keeping them dry enough to grab onto the rings or bar for even a single rep. There was a lot of time spent coating my hands with chalk. I ripped in an area healing from a previous tear on rep 4 of the last set of MU. I dropped down, tried to quickly get back and finish the last one but fell through the rings on the turnover. After that, I was using basically my fingertips to hold onto the pull-up bar for the last set of T2B and C2B. I blew up on the C2B during the second round, which was very frustrating. The last round of kHSPU didn't go well but I was expecting that. 

7/14/2018

Assault Sprint 10 Sec @ 100% 
rest 20 seconds 
7 burpees
30 Double Unders 
7 K HSPUs 
rest 60 seconds 
x3 
rest 4min 
x4 total sets

Had some big issues with space availability today and did 7 burpees instead of the MU. All times include programmed rest periods.

Set 1 - 6:50
Set 2 - 7:06
Set 3 - 7:50
Set 4 - 7:50

7/13/2018

A. Deadlift; build to a touhg triple 
400lbs

B1. Row Sprint 15 seconds @ 100% effort x 4; rest 20 seconds 
Each sprint was between 1:16-1:17/500m pace

B2. Squat Snatch; 1.1.1 x 4 sets @ 165-185#; rest 3-4min bw sets 
165 - 175 - 175 - 165
On the last set I missed my first two attempts at 175lbs. I was slow getting under the bar and missed both forwards. After quickly removing 10lbs I went 3/3 at 165lbs

+
12min EMOM: 
Odd: 10 cal Ski 
Even: 10 power snatch @ 95# 
Subbed 10 cal ski due to rain.
UB power snatches, and that crushed me. The remaining emoms didn't go well

12min rest

12min EMOM: 
Odd: 12 Cal Row 
Even: 10 power clean @ 115# 
I felt like hot garbage during this one, stopping after 6 minutes to try and get myself together. After resting 2min I got back to it but dropped the power clean reps to 8

very long rest

12min EMOM: 
Odd: 12 Cal Bike 
Even: 10 Deadlifts @ 225# 
Still felt like garbage at this point and dropped the reps to 10 cals on the bike and 8 deadlifts

7/11/2018

A. Bench press; 5,3,1,10,10; rest 2min (10s = 70% of 1) 
185 - 205 - 225 - 160 - 160
I was very surprised at how good bench felt today.

B. Weighted pull up; 2.2.2 x 5 sets; rest 20 sec; rest 2min 
53lb kb used

C. Strict 1" deficit HSPUs; 3 AFAP x 10 sets; rest 60-90 seconds bw sets (go to no deficit as needed) 
I decided to completely disregard this and instead did:
10 sets of 3 sHSPU with a 3" deficit, resting 2min to 2:30 between sets. I missed the very last rep on the last set


3 sets:
7 muscle ups
12 TTB
16 HR push ups
20 CTB
24 kipping hspu
rest 5-6 min bw sets

I only made it through two sets. On set 3 I tore in two places on my left hand on rep 1 of the T2B

Set 1 - 5:56
UB MU and T2B, one set of HRPU, 8/6/6 on the C2B, 12/6/6 on the kHSPU

Set 2 - 7:30
UB MU and T2B, one set of HRPU, 8/6/6 on the C2B, 12/6/3/3 on the kHSPU

I got the MU UB on the third set, but my hands were very raw and tender by this point. Hindsight being 20/20, splitting them up could have prevented me from tearing

7/9/2018

A. Squat Clean; start @ 185#, add 10# every min until failure or tough single based on feel 
Made it to a 275lbs squat clean. I tried 285lbs and got buried, but I'm quite happy hitting 275lbs in an EMOM

B. Back Squat; 5,4,3,2,1; rest 2min 
275 - 295 - 315 - 325 - 335

+
15min AMRAP @ 75% effort: 
Row 300m 
8 Power Snatch @ 95# 
Run 150m 
16 Wall Balls @ 20# 
3 Rounds + 2 Power Snatches
2:05/500m pace on the row
Singles on the snatches
The run for this was consistent, but I'm not sure of my exact pace
UB Wall balls

rest 5min 

15min AMRAP @ 75% effort: 
Bike 20 Cals 
8 Power Cleans @ 115# 
Ski 200m 
16 Walking Lunge Steps (unweighted) 
3 Rounds + 2 Cals AB
275 watt average on the bike
Singles on the power cleans
2:30/500m pace on the ski erg
I wore my HR monitor for this one, average was 159 BPM, peak was 170 BPM

7/7/2018

Assault Sprint 10 Sec @ 100% 
rest 20 seconds 
4 BBJOs 
30 Double Unders 
4 BBJOs
rest 60 seconds 
x3 
rest 4min 
x3 total sets

Set 1 - 6:13
Set 2 - 6:58
Set 3 - 6:50

Times include programmed rest. This was very spicy

7/6/2018

A. Squat Snatch; 10 singles @ 165# +; rest as needed
10/12 at 185lbs
Very good day for snatches. On one of the two misses I couldn't decide if I wanted to do a power or squat snatch and on the other I had some weird foot movement. I was able to quickly correct both. The successful lifts were pretty good and I didn't get squirrely on any of them.

B. Deadlift; 5,4,3,2,1; rest 2min (build close to max on last rep) 
345 - 365 - 405 - 425 - 455

+
10min EMOM: 
Odd: 45 sec run 
Even: 10 power snatch @ 95# 
+
10min EMOM: 
Odd: 12 Cal Row 
Even: 10 power clean @ 115# 
+
10min EMOM: 
Odd: 12 Cal Bike 
Even: 10 Deadlifts @ 225# 

These were pretty tough. UB barbell movements, the row was around 1300 cals/hr and the bike was around 400 watts

7/2/2018

A. Squat Clean; 10 singles @ 260#; rest as needed 
9/10
Reps 6, 7, and 8 were a bit slow in terms of pulling myself under the bar. For rep 9 I moved much faster but the bar crashed down onto my shoulders and I couldn't stand it up. On rep 10 I was able to get my timing right

B. Back Squat; 5,3,1,10,10 rest 2min bw sets (10s = 70% of 1) 
285 - 305 - 315 - 220 - 220

C1. Single Leg Sorenson Hold; 20 sec x 3 sets; rest 45 seconds 
C2. SL Box Jump; 5 reps/leg x 3 sets; rest 60 seconds 
Done and done


10min AMRAP @ 75% effort: 
Row 250m 
8 Power Snatch @ 95# 
16 Wall Balls @ 20# 
3 rounds + 250m row
2:00/500m pace on the row
singles on the snatches
UB wall balls

rest 5min 

10min AMRAP @ 75% effort: 
Bike 15 Cals 
8 Power Cleans @ 115# 
16 Walking Lunge Steps
3 rounds + 12 cals
275 cals/hr on the bike
singles on the cleans