8/31/2018

A. Power Clean; 6 singles @ 75%; rest as needed
215lbs for each


16 Cal AB @ 90% effort 
rest 2-3min 
x2 sets 
Set 1 - :20, 945 watt average
Set 2 - :17 seconds, 1140 watt average

I practiced some db thruster, but other than that I'm not concerned with anything for the upcoming comp. 

8/29/2018

3 Sets: 
500m Ski 
into: 
10 DB Snatch 
6 BMU
8 Burpees 
3 BMU 
rest 3min bw sets 
Set 1 - 4:05 (2:01/500m ski, UB bar MU)
Set 2 - 4:15 (2:03/500m ski, UB bar MU)
Set 3 - 4:14(2:04/500m ski, UB bar MU)


15 Squat Cleans for Time @ 185# 
I can't count and did 14
1:30


20min easy cooldown

8/27/2018

A. Squat Clean; 1 on the 30 seconds for 20 sets @ 185-225# (base on feel for the day) 
205lbs used

B. Back Squat; 2 reps @ 280# until speed slow, mechanical compensation or 6 sets; rest 2min bw sets 
6 sets, legs are finally starting to feel strong again

+
13 minute amrap:
50' front rack walking lunge @ 115#
40 wall balls 
30 CTB pull ups 
20 shoulder to overhead @ 115
Notes: count 50' as 10 reps

1 Round + 26 C2B (176 reps)
So I came out way, way too hot on this one and paid for it. I split the first set of WB up into 25/15 and immediately regretted that, 15/15/10 would have been smarter. I split the first set of 30 C2B into 12/10/8, which would have been sustainable had I done a better job with the wall balls. The shoulder to overhead were all over the place, at this point I had some local muscle endurance issues, and keeping sets of 6-8 was tough. Overall the biggest issue was my respiratory rate going through the roof almost immediately after the set of 25 wall balls and being unable to recover from that. This didn't really surprise me as I've had a lot of issues with breathing and repeated squatting movements. 

8/24/2018

A1. Assault 90 Seconds @ 275 watts x 3 sets; rest 20 seconds 
A2. Clean and Jerks; 7 reps @ 185# x 3 sets; rest 3min with active rest
I did fours sets because I apparently had trouble reading this morning. The first three sets took about 35 seconds and I did singles for the clean and jerks. For set four, I did a set of 4 then three singles and completed it in about 33 seconds.

B. Deadlift; 3,2,1; rest 2min 
365 - 385 - 405
+
2min AMRAP: 
15 DL @ 225#
15 WB @ 20#
15 DB PC @ 50#
15 BJ @ 24"
15 DB Thrusters @ 50# 
rest 2min 
4min AMRAP: 
15 DL @ 225#
15 WB @ 20#
15 DB PC @ 50#
15 BJ @ 24"
15 DB Thrusters @ 50# 
rest 2min 
For Time: 
15 DL @ 225#
15 WB @ 20#
15 DB PC @ 50#
15 BJ @ 24"
15 DB Thrusters @ 50#

2min AMRAP - finished 15 DB PC (45 reps), UB deadlifts and wall balls, 10/5 on the DB PC

4min AMRAP - finished the box jumps (60 reps), UB DL and WB, 5s on the DB PC

For time set - 6:02, 5s on the DL, UB WB, 5s on the DB PC, 10/5 on the DB thrusters

The combination of deadlifts and DB PC was rougher than I thought and trying to figure out a good breathing cadence for the DB PC was tough. I ended up resting a lot more than I should've between sets of 5 on those. The DB thrusters went better than I thought, but I had some issues controlling the dumbbells on reps 9 and 10, so I dropped them and quickly reset. 

8/20/2018

A. Hang Squat Clean + Squat Clean; 1 complex on the min for 8 minutes @ 225-245#
Used 225lbs, legs feel a little weak when it comes to squat cleans.

B. Back Squat; 2 reps @ 265# until speed slow, mechanical compensation or 6 sets; rest 2min bw sets 
6 sets


Open 18.1 

10 rounds + 3 dumbbell hang clean and jerks (331 reps), this is an 8 rep improvement from the open. I'm ok with this, but not super excited about it. Grip issues due to muscle fatigue weren't an issue, the T2B were UB and I moved quickly through the dumbbell hang clean and jerks. But it was so absurdly humid and gross that in total there was about 1:30-2min wasted trying to dry/chalk my hands so I didn't slip off the pull-up bar or drop the dumbbell. I kept the row above 1150 cals/hr for the first 10min then increased my pace to above 1200 cals/hr. 

8/18/2018

A. S HSPUs; 3 reps every 30 sec for 15 sets
Done

9 minute amrap: 
15 Bar muscle ups 
30 clean and jerk (135lbs) 
45 toes to bar 

Video: 95 Reps

This went well, largely because there was no squatting involved.

8/17/2018

A.Snatch Pull x2 + Power Snatch x1 + Squat Snatch x1; 6 complexes; rest 2min bw complexs
165lbs - 165lbs - 165lbs - 165lbs - 165lbs - 165lbs


3 Sets:
250m Row @80% effort
10 Power Snatch @ 95# 
6 BFB
-Rest 45 seconds 
15 cal AB @80% effort
10 Power Cleans @ 115# 
10 BJ Over (24#)
-Rest 45 Seconds 
Run 200m @ 80% effort 
10 Deadift @ 225#
40 Double Unders 
rest 3-4min bw sets 

Set 1: 2:07 - 2:08 - 1:56
Set 2: 2:14 - 2:28 - 2:06
Set 3: 2:19 - 2:25 - 2:08

UB barbell movements, 1:57.4/500m or so pace on the row, 300 watt average on the bike, not sure about pacing on the run. 

Overall I'm pretty happy with how this progression has gone. Sets were gonna slow down, specifically the burpee and box jumpover pace, but it was largely due to having to chalk my hands. If I were not working out in a sauna, sets 2 and 3 would be a few seconds quicker. Still, this went well and I was able to keep the barbell movements UB each week. 

8/13/2018

A. Hang Squat Clean + Squat Clean; 4 complexes @ 225-255#; rest as needed 
235 - 235 - 235 - 235
Cleans didn't feel too good today. My legs felt pretty weak for some reason, and it made my catch position pretty unstable.

B. Back Squat; 3 reps @ 245# until speed slow, mechanical compensation or 6 sets; rest 2min bw sets 
6 sets of 3 at 245
Legs still feel a bit weaker than I anticipated, but I didn't have any issues with the squats

+
12min AMRAP: 
14 Cal Row 
8 TTB 
10 Hang Power Clean and Jerk @ 50# DB (5/side) 
rest 3min 
x2 total sets
Set 1 - 5 rounds + 8 T2B
Set 2 - 5 rounds + 5 T2B

UB T2B for both sets

8/10/2018

A.Snatch Pull x2 + Power Snatch x1 + Squat Snatch x1; 6 complexes; rest 2min bw complexs
135 - 155 - 165 - 165 - 165 - 165

B. Deadlift; 3x3; rest 2min 
365lbs for each set

+
(notice change in rest times bw micro sets, do your best to keep to the 60 seconds) 
3 Sets:
250m Row @80% effort
10 Power Snatch @ 105# 
6 BFB
-Rest 60 seconds 
15 cal AB @80% effort
10 Power Cleans @ 125# 
10 BJ Over (24#)
-Rest 60 Seconds 
Run 200m @ 80% effort 
10 Deadift @ 255#
40 Double Unders 
rest 3-4min bw sets 

UB barbell movements for each set. 1:57/500m pace on the row, 300 watt average on the bike. As it turns out, I have been running a few dozen meters too far during the previous weeks. I'm not sure about the paces on the running portions. There was some time wasted between moving from the cyclical portion into the barbell movements to wipe sweat off my face and chalk my hands, but I quickly moved from the barbell to the final movement in each set. 

Set 1 - 2:07 - 2:08 - 1:50 splits
Set 2 - 2:12 - 2:18 - 2:07 splits
Set 3 - 2:23 - 2:21 - 2:06 splits

8/8/2018

A1. Strict Wtd C2B Pull-ups; 6 reps x 5 sets; rest 30 seconds 
I used a 25lb KB and that was very difficult

A2. SA Lat Pulldown; 8/arm x 5 sets; rest 2min bw sets 
Done

B1. Ring Dip; 10 reps x 5 sets; rest 1min
UB - UB - 8/2 - UB - 7/3 

B2. DB Chest Fly; 12-15 reps x 5 sets; rest 1min 
Used a 35lb DB

B3. S HSPUs; 10 for time x 5 sets; rest 1min (again, once you fail, go to kipping each set to finish) 
UB - 6/2/2 (2:50) - 6/3/1 (2:30) - 10 kHSPU - 10 kHSPU
I failed the first two attempts at a sHSPU on set 4 and decided to just do kHSPU from then on

B4. Bent Over Reverse Fly; 10 reps x 5 sets; rest 1min 
15lb DB

B5. Front Delt Raise; 15 reps x 5 sets; rest 1min 
15lb DB

3 Sets: 
Row 1000m @ 75% effort 
rest 3min 
Row 500m @ 85% effort 
rest 2min 
Row 250m @ 95% effort 
rest to recovery 
Set 1 - 3:52.1 (1:56.1/500m pace) , 1:48.2, :49 (1:38/500m pace)
Set 2 - 3:52.6 (1:56.3/500m pace), 1:47.9, :49.2 (1:38.4/500m pace)
Set 3 - 3:52.4 (1:56.2/500m pace). 1:48, :48.8 (1:37.6/500m pace)

8/7/2018

Tuesday, Aug 7 

A1. Side Plank on Rings; 20 sec/side x 5 sets; rest 30 seconds 

done
A2. GHDSUs; 15 for time x 5 sets; rest 30 seconds 

done
A3. HSW; 50' AFAP x 5 sets; rest to recovery 

:53 - :53 - :50 - :51 - :52

Did the HS walks in 25 foot segments, average day for these. I took a little longer between segments than last week, and I has some trouble towards the last 5 or so feet of the second 25 foot segment. 

10 Sets: 
Bike 1k 
Row 500m 
rest 2min bw sets 

Set 1 - 3:43, 327 watt average on the bike, 1:56.1/500m pace, 148 avge/157max HR

Set 2 - 3:45, 330 watts avge on the bike, 1:56.1/500m pace, 155avge/164max HR

Set 3 - 3:41, 336 watts avge on the bike, 1:56.2/500m pace, 158avge/166max HR

Set 4 - 3:44, 330 watt avge on the bike, 1:56.2/500m pace, 159avge/169max HR

Set 5 - 3:39, 340 watt avge on the bike, 1:56.2/500m pace, 163avge/172max HR

Set 6 - 3:37, 340 watt avge on the bike, 1:56/500m pace, 168avge/172max HR

Set 7 - 3:39, 339 watt avge on the bike, 1:56.4/500m pace, 163avge/172max HR

Set 8 - 3:40, 345 watt avge on the bike, 1:56.4/500m pace, 166avge/173max HR

Set 9 - 3:43, 347 watt avge on the bike, 1:56.4/500m pace, 168avge/175max HR

Set 10 - 3:42, 347 watt avge on the bike, 1:56.4/500m pace, 169avge/175max HR

8/6/2018

A. Squat Clean; 10 singles @ 255+; rest as needed 
B. Back Squat; 5 reps @ 75% of 1RM until speed slow, mechanical compensation or 6 sets; rest 2min bw sets 

A and B went very, very, very poorly. I did 4 cleans at 255lbs, then started failing reps left and right. It felt like I hadn't done a clean in 6 months. I was bottoming out in the catch position and my chest was dropping forward as I was standing up. After failing a few reps at 255lbs, I tried to drop the weight to 235lbs but continued to fail reps. As for the squats, I did 4 sets at 225lbs and it felt like I had never done a back squat in my life.


8min AMRAP: 
14 Cal Row 
8 TTB 
10 Hang Power Clean and Jerk @ 50# DB (5/side) 
rest 3min 
x3 total sets 

Set 1 - 4 rounds (1200cals/hr on the row, UB T2B)
Set 2 - 3 rounds + 8 T2B (1200 cals/hr on the row, rounds 1,2,4 of T2B UB)
Set 3 - 3 rounds + 14 cal row (1200cals/hr on the row, UB T2B)

I started having some grip issues in round 3 of set 2 due to how humid it was and how sweaty my hands started getting. On round 3 of set 2 I slipped off the pull-up bar because my hands were so wet I couldn't maintain a tight enough grip. After that, I spent more time than I'd like chalking up prior to starting the T2B

8/4/2018

A1. S HSPUs; 2 reps AFAP x 15 sets; rest as needed bw sets 


3 RFT: 
12 C2B 
12 K HSPUs 
3:14, UB C2B and kHSPU

rest as needed 

For Time: 
50 HRPUs
50 TTB 
50 STOH @ 95#
9:10
5 sets of 6 and 5 sets of 4 on the HRPUs with 5 seconds rest between sets
4 sets of 10 and 2 sets of 5 for the T2B
5 sets of 10 on the S2OH

83/32018

3 Sets:
250m Row @80% effort
10 Power Snatch @ 100# 
6 BFB
-Rest 90 seconds 
15 cal AB @80% effort
10 UB Power Cleans @ 120# 
10 BJ Over (24#)
-Rest 90 Seconds 
Run 200m @ 80% effort 
10 UB Deadift @ 250#
40 Double Unders 
rest 3min bw sets 

Set 1 - 2:08/2:13/2:16

Set 2 - 2:15/2:18/2:22

Set 3 - 2:25/2:20/2:16

Times are for each working set, UB barbell movements and UB dubs, row was at a 1:56/500m pace, bike was at a 300 watt average, no idea on the run

8/1/2018

A1. Strict Wtd C2B Pull-ups; 6 reps x 4 sets; rest 30 seconds 
While warming up my lats felt fried and decided to switch to strict C2B, sticking to the rep scheme you outlined.

A2. SA Lat Pulldown; 8/arm x 4 sets; rest 2min bw sets 
done

B1. Ring Dip; 10 reps x 4 sets; rest 1min 
UB for each set

B2. DB Chest Fly; 12-15 reps x 4 sets; rest 1min 
Used 40lb dumbbells

B3. S HSPUs; 10 for time x 4 sets; rest 1min (once you fail, go to kipping to finish) 
When I read this I missed the part where you noted to go to kipping HSPU when I started failing, so I did each set with strict HSPU and sets 2-4 took a comically long time.
Set 1 - UB
Sets 2-4 - 4/2s

B4. Bent Over Reverse Fly; 10 reps x 4 sets; rest 1min 
B5. Front Delt Raise; 15 reps x 4 sets; rest 2min 
Used 15lbs for B4 and B5


2 Sets: 
Run 800m @ 75% effort 
rest 3min 
Run 400m @ 85% effort 
rest 2min 
Run 200m @ 95% effort 
rest to recovery
Set 1 - 3:41/800m, 1:35/400m, :33/200m
Set 2 - 3:27/800m, 1:37/400m, :32/200m