9/28/2018

A. Power Snatch; 3 on the min for 8 min @ 135# 

done

B. Back Squat; 5 on the min for 8 min @ 185# (speed focus) 

done

Assault Bike @ 350 watts for as long as possible (to an 8.5/10 RPE) 
rest 3min 
x5 total sets 

So I'm not sure what you were expecting from this one, but inconsistent is how I'd describe it.

Set 1 - 5min

Set 2 - 4min 20 seconds

Set 3 - 3min

Set 4 - 2min 32 seconds

Set 5 - 3min

9/26/2018

A. S HSPUs; 30 for time 
3:32
Not happy about this. I started with sets of 6, and for the first two sets the sHSPU felt great. When I started what would've been my third set of 6 I suddenly hit a wall and barely squeezed out 4 reps. From reps 16-30 it was a mix of sets of 3 and singles.

1 min max cals row 
1 min max reps burpees
1 min max CTB
rest 1 min
1 min max cals assault
1 min TTB
1 min kipping hspu
rest 2 min
x3
(scored as total reps)
Set 1 - 20 cals on the row, 15 burpees, 20 C2B (sets of 5), 12 cals AB, 20 T2B (8/8/4), 15 kHSPU (sets of 5)
Set 2 - 20 cals row, 11 burpees, 15 C2B, 12 cals AB, 14 T2B, 15 kHSPU
Set 3 - 20 cals row, 10 burpees, 13 C2B, 12 cals AB, 15 T2B, 13 kHSPU

272 total reps

I tore on my left hand during the second set, which didn't help with teh C2B and T2B, but aside from that I was pleased with how consistent the C2B felt and that rather than my lats/biceps 'blowing up,' it was more of a respiratrory/hr issue. Not really that happy with the drop off on the burpees, but I've never really been good at doing fast burpees.


1x through; 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. Mini-band Serratus Wall-slides
A7. Groin Shift to Short Hamstring Hold
A8. Crossover Symmetry "Scaption" Exercise - (focus on depressing scaps and activating serratus)
A9. Side lying hip internal rotation
A10. Side lying hip external rotation
done

9/25/2018

A. CS Protocol
Done


500m Row @moderate effort/ smooth pace
Rest 30-60 sec, into:
30 sec Assault @225w
30 sec Assault @275w
30 sec Assault @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x4 sets
I can't count and ended up doing 5 sets
Sets 1 and 2 I got to 525 watts, the remaining sets I got to 475 watts

10-15 Min progressive cyclical cooldown, then....
Perform 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor. 
Done

9/24/2018

AM Session

A. Squat Clean; 6 singles above 265#; rest as needed

One single at 265lbs, five singles at 270lbs. I made 4/5 cleans at 270lbs. I forgot to video these, but the last two cleans I was almost pulling under the bar too fast and the bar was crashing down on my shoulders. This resulted in me bottoming out and collapsing in the catch position. I was able to save it on one but failed on the other. 

15 Cal Bike, into:
6 Squat Snatches @ 165
rest 3min
x2 sets 

Set 1 - 3:02, holding about 900 watts on the bike. I made 4 at 175lbs and missed two attempts, after that I dropped back to 165lbs for the last two reps and for set 2

Set 2 - 3:33, holding about 900 watts on the bike, no misses at 165lbs

175lbs was not happening today. After the bike I'm having trouble keeping my body in good positions from the pull from the ground to contact with my hip. My legs are the issue, not my back or even shoulders in the catch position. 

15 Cal Row, into: 
6 Squat Cleans @ 225# 
rest 3min 
x2 sets 
Set 1 - 2:25, held about 2000cals/hr on the row

Set 2 - 2:42, held about 2100 cals/hr on the row

These were rough and pretty much buried me on each rep.

PM Session

Obviously not ideal that I couldn't fit this ski/OHS combo into the morning session, but I was pretty dead after the row/clean combo.

15 Cal Skierg, into: 
6 OHS @ 165# 
rest 3min 
x2 sets 

Set 1 - 1:32, the ski was in the high 1200cals/hr range

Set 2 - 1:39, held about 1300cals/hr on the ski

For Time: 
20 Cal Assault 
20 Power Snatch @ 75# 
20 UB Wall Balls @ 30# 

2:36

Held over 800 watts on the bike, 11/9 on the power snatches, UB wall balls. There was a chalk break between the bike and snatches, and about a 20ft transition from the snatches to the wall balls due to space constraints. Other than that, I'm ok with this.

C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed

Done

9/22/2018

Tester Saturday: 
For time:
25 HSPU (9/8/8)
25 TTB (9/8/8)
50 alt. DB snatch (50/35#) (10s)
200 DU (40s)
50 SA DB OHS (50/35#) (switched arms every 10)
25 TTB (15/10)
25 HSPU (10/5/5/5)
*20 min cap

18:34

9/21/2018

A. Snatch Pull x2 + Power Snatch x2; 5 complexes; rest as needed 
165lbs for each set

B1. 1 1/4 Back squat clusters; 2.2.2x5; rest 20 sec/rest 60 sec
260lbs for each set 

B2. Depth broad jumps (from 6"" drop) 1.1.1x5; rest 60 sec
done

Due to poor time management I didn't to the sumo DL/glute bridge combo

(PM, if possible): 
40 Cal Assault Bike (increasing pace every 10 cals - 250, 300, 350, 400) 
rest 2min bw sets 
x6 total sets
Did 7 sets at the prescribed wattage

9/19/2018

Made it to the gym today but only had time for the following

3 Rounds for Time: 
100' Farmers Carry 
8 DBL KB Snatch @ 35#
15 C2B 
6:27
Sets of 5s on the first two rounds of C2B, 10/5 on the last round

- rest 8min

3 RFT: 
100' Yoke Carry 
50 Double Unders 
10 Strict HSPUs + 10 K HSPUs 
11:00
Round 1 - 5/5 on the sHSPU, UB kHSPU
Round 2 - 5/5 on the strict and kipping HSPU
Round 3 - 5/3/2 on the sHSPU, 5/5 on the kHSPU

- rest 8min 

3 RFT: 
100' Sand Bag Carry w 150# 
10 DB Hang Clean and Jerk (5/side) 
7 Muscle Ups 
10:07
4/3 on the first two rounds of MU, UB last round
The sandbag just absolutely wrecks me 

9/18/2018

A. CS Protocol
Done

500m Row @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Assault @225w
1:00 Assault @275w
1:00 Assault @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x4 sets
Held a 1:57/500m pace on the row for each set. I made it to 425W on the first set. For the remaining three sets, I made it to 375W and a few seconds into the 425 W time period, but it was  maybe 10-20 seconds. 

10-15 Min progressive cyclical cooldown, then....
Perform 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
done

9/17/2018

AM

A. Squat Clean; 6 singles at 255#; rest as needed
#1 - #2 - #3 - #4 - #5 - #6

15 Rogue Echo Bike, into: 
6 Squat Snatches @ 165# 
rest 3min 
x2 sets 
Used a Rogue echo bike for this, held around 500 watts the first set and around 520 the second set. I had some trouble maintaining good positions during the first pull, not because of my back, but my legs felt pretty weak as I was pulling the bar off the ground. 

Set 1 - 3:31 total time, one miss on the snatches

Set 2 - 3:43 total time, one miss on the snatches

15 Cal Row, into: 
6 Squat Cleans @ 205# 
rest 3min 
x2 sets 

Set 1 - 1:45 total time, held around 1900 cals/hr on the row

Set 2 - 1:58 total time, held arond 2000 cals/hr on the row


PM

Obviously not ideal that I had to push this ski/OHS combo to the afternoon, but the gym closed early this morning and I got caught watching some guys attempt a comptrain workout instead of doing this. Because I had so much time between this and the previous work I did 7 OHS. 

15 Cal Skierg, into: 
7 OHS @ 155# 
rest 3min 
x2 sets 

Set 1 - 1:30, held around 1150 cals/hr on the ski

Set 2 - 1:34, held around 1200 cals/hr on the ski


21-15-9: 
Wall Balls @ 30# 
TTB 
Burpees 
7:32 (I think, not entirely sure)

UB wall balls and T2B. The worst part about this was the pressing out of the bottom of a burpee. There was probably 25-30 feet between where I had space to wall balls and where I did the T2B and burpees, which definitely didn't help my time.

C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed

Done

9/14/2018

Didn't have much time to get into the gym today, and only did what follows

B1. 1 1/4 Back squat clusters; 2.2.2x4; rest 20 sec/rest 60 sec
255lbs for each set

B2. Depth broad jumps (from 6"" drop) 1.1.1x4; rest 60 sec
done

D1. Sumo Deadlifts; 4-5 reps x 4 sets; rest 1min 
245lbs

D2. Single leg back elevated hip thrusts; 5 reps x4/side; rest 1 min (use light weight on your hips - really focus on glute activation and full extension) 
95lbs

40 Cal Assault Bike (increasing pace every 10 cals - 250, 300, 350, 400) 
rest 2min bw sets 
x5 total sets
I intended to do 8 sets, however I started cramping during set 4, so I stopped at 5 sets. Average HR was in the mid 150s, average peak HR was in the low 170s

9/12/2018

3 Sets: 
100' Farmers Carry 
8 DBL KB Snatch @ 35#
15 C2B 
rest 60 seconds 
100' Yoke Carry 
50 Double Unders 
18 HSPUs (start with big set strict and then move to kipping) 
rest 60 seconds 
100' Sand Bag Carry w 150# 
8 DBL DB Hang Clean @ 50# 
8 Muscle Ups 
rest to recovery 
Set 1 - 8:25 total time (1:45, 2:35, 2:05 for each microset)
Set 2 - 9:30 total time (1:50, 3:01, 2:30 for each microset)
Set 3 - 9:28 total time (1:50, 3:01, 2:20 for each microset)
Considerable drop off from set 1 to set 2. I did the C2B in sets of 5 with a 5 second break between them for each set. I got 12 sHSPU on the first set, and 11 on sets 2 and 3. Somehow I did the MU UB. The sandbag carry just absolutely wrecks me, while the MU jack my heart and respiratory rates through the roof. The combo of those two things just sucks for me.


A1. Feet elevated back bridge stretch; accumulate 2 min in 20-30 sec intervals x1; rest as needed
A2. Wide Stance Squat Walk (horse walk) as deep as comfortable; 200' x1; rest as needed 
A3. Single arm plank to thoracic bridge; 3 slow controlled reps per side x1; rest as needed
B1. Seated hip switch to extension; 3 slow controlled reps in both directions x1; rest as needed
B2. Hollow body positional rolls; 3 rolls in both directions x1; rest as needed
A1-B2 done

9/10/2018

AM
A. Squat Clean x2 + Front Squat x3; 5 complexes; rest 2:30 bw sets 
225lbs for each set

B1. Row Sprint 20 Sec @ 100% effort x 4 sets; rest 40 seconds 
Fastest paces for each set: 1:19 - 1:19 - 1:21 - 1:20 (average was around 1:22/500m)

B2. Squat Snatch; 5 for time @ 165# x 4 sets; rest 3min
:58 - :59 - 1:18 - ?
Not sure about the last set, I made the first three reps, then missed two in a row. I took a few seconds to collect myself and made the last two snatches. My lower back blew up and maintaining good positions prior to making contact with the bar got extremely difficult, particularly in sets 3 and 4

C1. Assault Sprint 15 Sec @ 100% effort x 4 sets; rest 45 seconds 
Max wattage for each set: 1630 - 1546 - 1286 - 1506

C2. OHS; 8 for time @ 145# x 4 sets; rest 3min 
:20 - :23 - :26 - fail
On the last set, I snatched the first rep, stood up, went to squat and never stopped squatting. My legs and shoulders gave out and I decided to just lay down for a little bit.

PM
3 Sets: 
On 3min Clock: 
400m Run 
AMRAP Wal Balls in Remaining Time @ 20# 
rest 3min bw sets
30 wall balls on each set


C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
done

9/8/2018

4 rounds for time:
18 hspu (any way) 
12 DB burpee box step ups 
6 ring muscle ups 
This went very poorly, and took 23:20 to complete. I do a very poor job pacing workouts with a lot of gymnastics movements and I have little confidence in performing those movements with a very high heart rate

9/7/2018

A. Snatch Pull; 3x3; rest as needed (focus on full, aggressive extension)
165lbs

B1. 1 1/4 Back squat clusters; 2.2.2x3; rest 20 sec/rest 60 sec
205 - 225 - 225
This was too conservative, I was anticipating these would crush me almost immediately

B2. Depth broad jumps (from 6"" drop) 1.1.1x3; rest 60 sec
Done

C1. Back Rack Drop Lunge (2-4"" riser); 8 reps/leg x 4 sets; rest 60 sec
used 95lbs

C2. Rear foot elevated unloaded split squat jumps; 3x3/side; rest 2 min
done

D1. Sumo Deadlifts; 4-5 reps x 3 sets; rest 1min 
225lbs

D2. Single leg back elevated hip thrusts; 5 reps x3/side; rest 1 min (use light weight on your hips - really focus on glute activation and full extension) 
95lbs


40 Cal Assault Bike (increasing pace every 10 cals - 250, 300, 350, 400) 
rest 2min bw sets 
x6 total sets
done

9/5/2018

3 Sets: 
100' Farmers Carry 
8 DBL KB Snatch @ 35#
12 C2B 
rest 60 seconds 
100' Yoke Carry 
50 Double Unders 
15 HSPUs (start with big set strict and then move to kipping) 
rest 60 seconds 
100' Sand Bag Carry w 150# 
8 DBL DB Front Squats @ 50# 
7 Muscle Ups 
rest to recovery 
I changed the double db hang cleans to db front squats. Between the comp over the weekend being a lot of aggressive hinging and Monday, I'm kind of worn out with that movement pattern. The front squats were not easy after that sand bag carry, so don't worry.

Set 1 - 8:22 total time, 1:27/2:25/2:30 for each micro set, UB on all movements
Set 2 - 8:38 total time, 1:28/2:32/2:38 for each micro set, UB on all movements
Set 3 - 9:28 total time, 1:28/3:30/2:38 for each micro set, UB C2B and MU, 9/6 on the strict HSPU

I was able to do sHSPU for each set. While I split up the last set of 15 sHSPU into 9/6, I had been handling them well and wanted to finish the entire set of 15 strict. 

+
A1. Feet elevated back bridge stretch; accumulate 2 min in 20-30 sec intervals x1; rest as needed
A2. Wide Stance Squat Walk (horse walk) as deep as comfortable; 200' x1; rest as needed 
A3. Single arm plank to thoracic bridge; 3 slow controlled reps per side x1; rest as needed
B1. Seated hip switch to extension; 3 slow controlled reps in both directions x1; rest as needed
B2. Hollow body positional rolls; 3 rolls in both directions x1; rest as needed
Done

9/4/2018

A. CS Activation Protocol
I am now scap jacked

+ 
3 Rounds
24sec Plank Hold w/ elbows on Stability Ball
24sec Plank Hold w/ feet on Stability Ball
24 Side Plank w/ elbow on Stability Ball 
*rest as needed b/t movements
Done

+
10 Sec Row @ <1:40
20 Sec Row @ <1:45 
30 Sec Row @ easy pace 
x3 
into: 
50 Double Unders 
100' Sand Bag Carry @ heavy load 
200m Run 
50 Double Unders 
100' Farmers Carry 
200m Run 
ride bike easy 3min 
x4 sets
Set 1 - 8:42, 147 avge HR, 167 max HR
Set 2 - 8:40, 159 avge HR, 171 max HR
Set 3 - 8:58, 161 avge HR, 172 max HR
Set 4 - 8:51, 162 avge HR, 174 max HR

9/3/2018

A. Hang Squat Clean x1 + Squat Clean x1 + Front Squat x3; 4 complexes; rest 2:30 bw sets 
185 - 205 - 215 - 215
I did 4 complexes instead of 5 as I was worried I wouldn't have time to fit the remaining work in the time the gym was open

B1. Row Sprint 20 Sec @ 100% effort x 4 sets; rest 40 seconds
I was in the low 1:20-1:22 range for these sprints

B2. Squat Snatch; 5 for time @ 155# x 4 sets; rest 3min 
These felt surprisingly good today. I missed two on the second set because I was trying to move a little too fast, but other than that there were no other misses.
:36 - :45 - :44 - 1:08

C1. Assault Sprint 15 Sec @ 100% effort x 4 sets; rest 45 seconds 
Very rough estimates for wattages on each set are as follows: 1400ish - 1200ish - 1100ish - 1100ish

C2. OHS; 8 for time @ 135# x 4 sets; rest 3min 
I dropped the weight from 155lbs to 135lbs. Around 135lbs is where OHS begin to give me a lot of issues in terms of muscle endurance in regards to squatting and holding the bar overhead, as well as issues controlling the bar overhead with my 9 foot long arms. I also don't have a good track record with 155lbs+ when my heart and respiratory rates are elevated. I felt very quad dominant while doing these as well, if that helps understand what I was feeling. Each set took about 20-23 seconds, but I don't think I could've replicated anything close to this with 155lbs

+
3 RFT: 
7 DB Devils Press @ 50# 
12 Burpees over DBs (clear with two feet) 
5:44
I was pretty wiped out when I got to this. First round was obviously the fastest, but the third rounds was faster than the second, so there's that. Normally I'd finish A-C2, then go eat and lay down for about two hours before doing the workout in a separate afternoon session.