11/30/2018

A1. Bear Hug (sand bag/medball 50#"ish") Wall Squat; 30 sec x 4 sets; rest 15 seconds 
UB

A2. Wall Balls; 30 AFAP x 4 sets; rest 15 seconds 
UB

A3. Back Squat; 5 reps AHAP x 4 sets; rest 3min bw sets
255lbs used

A1-A3 were quite something. The break between A2 and A3 got extended by a few seconds as I could barely walk and had to mentally prepare for 255lbs to feel like 350lbs

+
12-9-6-3: 
DB Devils PRess @ 50# 
DB Box Step Overs @ 50# 
6:32
This was very, very difficult on my grip and that became the limiting factor for this one

15min Easy Bike 

11/28/2018

A1. Wtd Ring Dips; 2.2.2 x 4 sets; rest 20 sec; rest 1min 
used a 53kg KB

A2. Wtd Strict Uneven grip pull-ups; 2 reps/arm on top x 4 sets; rest 2min 
Done


10 Sets: 
5-6 Strict HSPUs 
150 ft Shuttle Run 
7 C2B Pull-ups 
200 ft Shuttle Run 
7 K HSPUs 
150 ft Shuttle Run 
6 Bar Muscle Ups 
rest 90-120 seconds be sets 
*rest as needed bw sets 5/6
I did 6 sHSPU for sets 1-8, then 5 sHSPU for sets 9 and 10. UB C2B, kHSPU, and bar MU. Set times as follows, not sure about set 10 so it isn't included:
2:19 - 2:35 - 2:44 - 2:50 - 3:40 - 2:48 - 3:18 - 3:26 - 3:25

11/27/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 4 sets; rest 45 seconds 
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 4 sets; rest 90 seconds
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
A1-B done


500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x5 sets
+
1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x5 sets 
Like last week, I did 0.6 miles on the AB, with the first two tenths of a mile at 250 watts and building from there. It has been easier to hold the paces on the bike compared to the row. Not that the row is particularly difficult, but the bike has been easier

11/26/2018

0-5min 
Build to a tough hang squat clean 
255lbs

5-10min
Build to a tough back squat 
335lbs


5 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
Set 1 - 14 PS/15 DL/ 9 Burpees/14 Thrusters
Set 2 - 14/15/8/13
Set 3 - 13/13/8/12
Set 4 - 13/13/8/12
Set 5 - 12/13/8/14


2x through; 6-8 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. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

11/24/2018

For Time: 
2000m Bike (used an assault bike)
20 TTB 
20 C2B 
5:02
Held 300 watts on the bike, UB T2B, 12/8 on the C2B

rest 4min 

10 Burpee Bar Muscle Ups 
10 Burpee Box Jump Overs @ 24" 
1000m Skierg 
10 Burpee Bar Muscle Ups 
10 Burpee Box Jump Overs @ 24" 
12:20
I held about 2:14/500m on the ski, and that seems very slow.

rest 4min 

For Time: 
20 C2B 
20 TTB 
2000m Bike
5:45
UB C2B, 8/4/4/4 T2B
I died on the bike. I tried to hold about 300 watts again and failed miserably, and the average for the 2k was about 250 watts

11/23/2018

A1. Sled Push; 10sec x 6 sets; rest 30 seconds 
Sled plus 140lbs

A2. Squat Clean; 5 reps AFAP @ 185# x 6 sets; rest 30 seconds
UB cleans for each round
 
A3. Back Squat; 3 reps AFAP @ 245# x 6 sets; rest 2:30 bw sets 
Done

B. BB Front Rack RLE Split Squat @31x1; 6-8 reps x 4 sets; rest 60sec b/t legs
I used an empty barbell because I was being lazy at this point


Row 30 Seconds @ 1:47 pace 
30 seconds rest 
Bike 30 Seconds @ 392 watts 
30 seconds rest 
x15 sets 
Done

11/21/2018

A1. Single bar dips; 15 reps AFAP x 4 sets; rest 1min 
A2. Wide Grip Strict C2B Pull-ups; accumulate 8-10 reps x4; rest 2 min
A1 and A2 done


8 Sets: 
5 Strict HSPUs 
150 foot shuttle run (50ft lengths)
6 C2B Pull-ups 
200 foot shuttle run (50 ft lengths)
6 K HSPUs 
150 foot shuttle run (50ft lengths)
5 Bar Muscle Ups 
rest 2min between sets 
*rest as needed bw sets 4/5
UB everything for 7 sets, last set of sHSPU were 4/1. First 5 sets were between 2:34-2:38, set 6 took 2:46, set 7 took 2:58, last set took 3:03

11/20/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 3 sets; rest 45 seconds 
This one was a little frustrating to start with, but I figured it out.

A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 3 sets; rest 90 seconds
I don't have a stability ball so I used a very light wall ball for this and B

B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 3 sets; rest 45 seconds (no movement from torso, squeeze core) 
I definitely thought this was 'A3' and not B

500m Row @increasing pace every 100m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x4 sets
Done

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x4 sets 
I don't have a C2 bike, and the AB uses miles to calculate distance. So, I did 0.6 miles, for the first 0.2 miles I held 250 watts, then built as prescribed for the remaining distance

11/19/2018

A1. Split Stance Bar Under hip oscillating isometric; 6 reps/leg + 15 sec iso hold with maximal hamstring recruitment x 3 sets; rest 1min 
A2. Eccentric Only Slideboard Hamstring Curl; 8 slow and controlled reps x 3 sets; rest 2:30 bw sets 
A1 and A2 were a bit weird. I felt more quad activation with A1 but during the isometric hold I tried to engage my hamstrings as much as possible


4 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
I got worked by 185# deadlifts and 75# thrusters 
Set 1 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 2 - 15 PS, 10 cal row, 15 DL, 13 thrusters
Set 3 - 15 PS, 10 cal row, 15 DL, 12 thrusters
Set 4 - 12 PS, 9 cal row, 14 DL, 13 thrusters

1-2x through; 6-8 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 - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

11/17/2018

For Time: 
12 C2B 
12 Cal Bike 
12 STOH @ 95# 
12 Cal Row 
2:02
UB C2B and STOH
500 watts on the bike, 1600+ cals/hr on the row

rest 2min 

2 Rounds for Time: 
25 TTB 
25 Cal Bike 
25 STOH @ 95# 
25 Cal Row 
13:01
9/8/8 on the T2B and STOH
300 watt average on the bike
1100-1200 cals/hr on the row

rest 2min 

For Time: 
12 C2B 
12 Cal Bike 
12 STOH @ 95# 
12 Cal Row
2:22
UB C2B and STOH
500 watts on the bike
1300 cals/hr on the row

11/16/2018

A1. Sled Push; 10sec x 6 sets; rest 30 seconds 

A2. Squat Clean; 5 reps AFAP @ 165# x 6 sets; rest 30 seconds 
UB for each set

A3. Back Squat; 3 reps AFAP @ 225# x 6 sets; rest 2:30 bw sets 
These were very fast

B. BB Front Rack RLE Split Squat @31x1; 10 reps x 2 sets; rest 60sec b/t legs
I forgot to do this part

+
Row 30 Seconds @ 1:50 pace 
30 seconds rest 
Bike 30 Seconds @ 350 watts 
30 seconds rest 
x15 sets 
Done

11/14/2018

A1. Single bar dips; amsap x4; rest 1 min
20 - 17 - 16 - 13

A2. Behind the neck wide grip pull ups; 12 reps x4; rest 2 min
5/2/2/2/1 - 4/4/2/2 - 3s - 3s
I hope you weren't expecting these or the subsequent pull-ups to be UB because they were not

B1. Strict Pull-ups; 8 AFAP x 3 sets; rest 30 seconds
UB (:14) - 6/1/1 (:41) - 6/1/1 (:44)

B2. C2B; 25 for time x 3 sets; rest 3min 
Not sure about the time on these, but I'd guess close to 2min
8/8/5/4 - 8/6/4/3/4 - 5/5/3/3/3/3/3

C. Support hold on rings; amsap x4; rest 1 min
:18 - :16 - :13 - :10
Those are not typos, I could barely support myself on the rings at this point

D. Planche support swings on paralletes
(https://www.youtube.com/watch?v=k67NI-AdlxQ#aid=P8AG7oKOjbg) tech
work, in reps of 6-8-ish for 5min or so 
Done

11/13/2018

A. CS Protocol 
Done

B. Strict Alt TTB; 7/leg x 3 sets; rest as needed
Done

C. HSW; 50' AFAP x 4 sets; rest exactly 60 seconds bw sets 
:27 - :27 - :55 - 1:08
UB for the first two, came down once during set 2 and twice during set 3.


The following did not go well and I only completed 2 of the three sets because I was not feeling good at all. I was having a very difficult time maintaining anything above 1100 cals/hr on the row and increased the pace on the bike while trying to stay consistent on the row and run. Kind of a waste of a day and I've been frustrated with most of the past several days of training.

3 Sets: 
For Time (increase effort each set - 1 =75%, 2 =85,% 3= as fast as possible) 
50 Cal Assault
50 Cal Row 
1000m Run 
rest 5min bw sets 
Set 1 - 12:37 (300 watts on the bike, 1100 cals/hr on the row)
Set 2 - 12:15 (325 watts on the bike, 1100 cals/hr on the row)

11/12/2018

A. Squat Clean + Jerk; 1 on the 90 seconds for 8 sets 
215lbs x3 - 225lbs x2 - 235lbs - 245lbs - 250lbs

16 minute amrap
20 thrusters @ 95#
20 ttb 
20 hang power clean @ 95# 
20 box jumps

217 Reps (2 rounds + 17 HPC). Not happy about this one at all. I split the thrusters, t2b, and hpc into 7/7/6 and stepped down on the box jumps. I figured this would allow me to consistently move through everything. Especially the box jumps, I think it would've been worse had I tried to rebound. Breathing was the biggest issue I had, being unable to figure out how to breathe through the thrusters quickly made everything else miserable. 

11/10/2018

For Time: 
20 Muscle Ups 
1:52
Split the 20 up into 8/6/6. Pretty happy with this one

rest 5min 

6 Rounds: 
5 HSPUs 
35 Double Unders 
into:: 
6 Rounds: 
7 C2B 
35 Double Unders 
Total time was 13:40. UB kHSPU and dubs, the first 4 rounds of C2B were split up into 4/3, the last two rounds were UB

11/09/2018

For Time: 
10-----1
Thruster @ 115# 
Deadlift @ 225# 
Burpee (6" reach) 
18:20
I was not ready for this at all. To start, based on the thrusters I've been doing over the past several Fridays I decided to go UB on those (4/4 on the set of 8, no particular reason why) and split the deadlifts up quite a bit (the sets of 10 and 9 were split up into 3 sets of smaller reps, 8 to 6 were two smaller sets, 5 to 1 were UB) as a way to keep some sort of pacing structure following UB thrusters. I figured it would be easier to stick with consistent sets on the deadlifts rather than split up the thrusters a lot. The burpees were kind of slow but consistent. Very quickly I had trouble keeping consistent breaks moving between movements, and I could not control my breathing. I was breathing through each movement, but I think I was generating far too much tension and it really messed me up when I would try to move to the next movement.

rest 10min 

For Time: 
1000m Row 
30 Power Snatch for Time @ 115# 
9:10
The row was at a 1:56.5/500m pace, and I did singles on the power snatches. I'm not happy with this one, but I'm not as frustrated with it as I was the previous workout. I wasn't able to generate and sustain a lot of power on the rower. The power snatches were a bit too slow as well. 

11/06/2018

A. CS Protocol 
B1. SA Ring Forward Plank; 25ec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 20 sec/side x 3 sets; rest 120 Seconds 
C. Strict Alt TTB; 6/leg x 2 sets; rest as needed 
A-C done

3 Sets: 
50 Cal Assault (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals at 65% effort) 
Set 1 - 3:37
Set 2 - 3:32
Set 3 - 3:36
Built from 275-325-375-400+ each set

rest 1min 

50 Cal Row (increase pace every 10 cals 65, 75, 85, 95%) (first 20 cals @ 65% pace) 
Set 1 - 2:29
Set 2 - 2:31
Set 3 - 2:42
I was able to consistently build from 1100-1200-1300-1400 for the first two sets, but by set three I was pretty much dead and was struggling to maintain 1200 cals/hr

rest 1min 

1000m Run (increase pace every 200m 65, 75, 85, 95%) (first 400m @ 65% pace) 
rest 3min
Set 1 - 2:40
Set 2 - 2:44
Set 3 - 2:53

11/05/2018

A. Hang Squat Clean + Squat Clean; 1 on the 90 seconds for 8 sets (build each set - and focus on strong bottom position) 
I forgot about the 'build each set part' and stuck with 215lbs for each set

B. Back Squat; 5,3,1; rest 2min 
285 - 305 - 325

This part started well but quickly went downhill
Row 500m @ 1:50 pace, into: 
5 RFT: 
7 Power Snatch 
28 Double Unders 
Total time, including the row, was 7:38. I split the snatches up into 4/3, and went UB on the dubs until the last round when I suddenly forgot how to use a jump rope.

rest 4min 

Row 500m @ 1:50 pace, into: 
5 RFT: 
12 Wall Balls 
9 TTB 
Total time, including the row, was 9:12. In previous weeks I was able to use a wall ball target attached to a rig. That was not the case this week and I had probably 30ish feet between the wall ball target and the rig I used for T2B. That being said, this was still slow, despite going UB on both the WB and T2B.

I'm not really sure why, but I was completely dead after this workout. I tried resting 6min and rowing at a 1:53/500m pace but about 150m in I couldn't hold that pace and it dropped to a 1:58/500 for another 100m before I stopped entirely. The last workout with squat cleans and bfb has been really tough for me, and in the state I was in it would've taken close to 15min.