2/27/2019

A. Muscle Ups; 14 for time x 2 sets; rest 3min bw sets 
Did a set of 15 UB, because 14 seemed close enough to a max set that I decided to just go for it. The second set of 14 took about 3min and was broken up into 5/3/1/1/1/1/1/1

3min AMRAP: 
7 C2B 
7 DB Snatch 
21 Double Unders 
3 Rounds + 7 C2B (112 reps)

rest 3min 

3min AMRAP: 
7 S HSPUs 
7 DB Hang Clean and Jerk 
21 Double Unders 
2 rounds + 1 db hang clean and jerk (78 reps)

rest 3min 

3min AMRAP: 
7 Deadlifts @ 225# 
7 Box Jump Overs 
21 Double Unders 
3 rounds + 3 BJO (115 reps)

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

2/26/2019

A1. Landmine Cossack Squats; 8 ea way x 2 sets
A2. Landmine 90-90 Pulses; 8 ea side x 2 sets 
A3. Landmine Hip sways; 8 ea way (stay low instead of standing like cossack squat) x 2 sets
A4. Landmine Kneeling Adductor Pulses; 8 slow and controlled reps x 2 sets 
A1-A4 done


2min Row @ 1-2 step before failure from last week 
Rest 2min 
2min Row ''
Rest 1:45 
2min Row"
Rest 1:30 
2min Row 
Rest 1:15 
2min Row
Rest 1:00
2min Row
Rest 45
2min Row
Rest 30 sec
2min Row 
Each 2min row was performed at 1:50/500m pace


15 Minute AB Cooldown 
+
10-15min of mobility work based on what you want to work on 

2/20/2019

A. Power Clean; start at 135, add 10# every min until failure 
Built to 275lbs

B. Muscle Ups; 12 for time x 2 sets; rest 3min bw sets
Set 1 - UB
Set 2 - 11 UB MU


For Time: 
20-15-10: 
C2B
HSPUs 
Bike Cals 
I made one huge error and one error in hindsight. I did not warm up for this, like at all. That was a bad idea. I also decided to go UB on the set of 20 C2B and ended up tearing on my left hand. Total time was 9:38, and there were a lot of excessive breaks. I probably should've warmed up for this

+
Ido Portal Squat Routine: https://www.youtube.com/watch?v=lbozu0DPcYI
+
A1. Med Ball T-Spine CAR; 3 eac way x 2 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 2 sets; rest 30 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 2 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. GHD Thoracic Stretch; 60 sec x 2 sets; rest as needed
+
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

2/19/2018

A1. Landmine Cossack Squats; 8 ea way x 2 sets
A2. Landmine 90-90 Pulses; 8 ea side x 2 sets 
A3. Landmine Hip sways; 8 ea way (stay low instead of standing like cossack squat) x 2 sets
A4. Landmine Kneeling Adductor Pulses; 8 slow and controlled reps x 2 sets 
A1-A4 done

+
2:00 Row @ 2:10 
Rest 30 seconds
2:00 Row @ 2:05 
Rest 30 seconds
2:00 Row @ 2:00
Rest 30 seconds
2:00 Row @ 1:55 
..... continuing until you hit an 85% effort set
Built to a 1:45/500m pace


12 Minute Row - 3 steps backwards from the intensity you ended on in part 1
2:00/500m

2/18/2019

A1. 12 GHDSUs x 3 sets; rest 0 seconds
A2. Squat Clean; 5 for time @ 205# x 3 sets; rest 0 seconds 
A3. Muscle Ups; 8 for time x 3 sets; rest to recovery bw sets 
Went UB on each set of MU

Each set took about 2:40

A1-A3 really, really messed me up and the remaining work was a struggle. I adjusted everything following 'B' just a little bit.

B. 1 1/4 Front Squats; 3 reps x 3 sets; rest 3min (no bouncing out of bottom) 
Used 165lbs, I noticed in A2 that I had some pretty poor positioning coming out of the bottom of the clean and used this as an opportunity to try and reinforce better positions.


1 Sets: 
200m Row @ 100% 
6 Squat Snatch 135# 
6 Burpee Box Jumps @ 24" (working on fast burpees, no crawling) 
2:01
The row was at a 1:34/500m pace, no misses on the squat snatches, and I promise the bbjo were really fast. 

rest 5min 

1 Sets: 
200m Row @ 100% effort 
6 Squat Cleans @ 205# 
6 Burpees Over Bar AFAP
2:11
The row was at a 1:34/500m pace. I was pretty wiped out at this point and the squat cleans took longer than I'd like, but the burpees were pretty fast. 

rest 5min 

For Time: 
20 Burpees to 6" Target 
20 Thrusters @ 95# 
20 Cal Assault Bike 
4:18
I was moving well through the burpees until about rep 14, then my shoulders decided to start giving out. I split the thrusters into 10/10 because my shoulders blew up, my legs and respiration felt pretty good throughout these though

2/6/2019

3 Sets: 
24 GHDSUs 
16 Cal Skierg 
AMRAP UB Muscle Ups + 3 for time 
rest 3min bw sets 
Forgot to record times for each set, but sets 1 and 2 were somewhere between 3:45 and 4min, while set 3 was around 3:30
Set 1 - 10 UB MU, plus the 3 extra
Set 2 - 8 UB MU
Set 3 - 4 UB MU

+
10min AMRAP: 
16 Cal Row 
12 Wall balls @ 30# 
8 K HSPUs 
4 Rounds + 16 cal row

2/5/2019

Warm-up: 
Crossover Sym routine +
A1. Stability Ball Side Planks; 20 sec/side x 4 sets; rest 30 seconds 
A2. Hanging L Flutters Kicks; 20-24 reps x 4 sets; rest as needed 
A1 and A2 done

2 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
40 Cal Row
20 Burpee over Erg 
rest 4min bw sets
Set 1 - 4:50, 310 watt average on the bike, 1400 cals/hr average on the row
Set 2 - 4:46, 320 watt average on the bike, 1400 cals/hr average on the row


2 Sets: 
Row 500m @ moderate sustainable pace, into: 
40 Cal Bike 
20 TTB 
rest 4 min bw sets 
Set 1 - 5:50, 1:58/500m pace on the row, 320 watt average on the bike, UB T2B
Set 2 - 5:34, 1:57/500m pace on the row, 350 watt average on the bike, UB T2B

2/4/2018

3 Sets: 
4 Power Snatch @ 155# 
60 Double Unders 
6 BFB 
10 Power Snatches @ 115# 
rest 3min bw sets 
Each set was between 2:15-2:20. I did singles for the power snatches at 155lbs, and 5/5 for the power snatches at 115lbs. Dubs were UB


A. BFR Cuffed 5min Assault Bike @ 200 watts (cuffs at 70%)
Done. I think I can push this for longer and/or higher wattages in the future

B1. BFR Back Squats (with cuffs @ 70% tension); 4,4,4,4; rest 20 seconds 
B2. BFR Speed Box Squats; 4,4,4,4; rest as needed bw sets 
Used 255lbs for B1 and B2

20min Easy Row/Bike/Ski