4/30/2019

A. TTB; 40 for time 
UB, took about 1min


B1. Hanging straddle hold; amsap x2; rest 1 min
B2. Seated straddle lifts; 10 reps + amsap iso hold x2; rest 1 min
B3. Sorensen hold arms overhead on GHD; amsap x2; rest 1 min
B4. Side body arch hold on GHD arms overhead; 30 seconds accumulated x2/side; rest 1 min
B4 is by far the most difficult of this sequence


Row - 100m @ 70-75% (2:02/500m)
Row - 100m @ 75-80% (1:57/500m)
Row - 100m @ 80-85% (1:52/500m)
Row - 100m @ 85-90% (1:47/500m)
Row - 100m @ 90-95% (1:42/500m)
AMRAP Walking Lunge in 60 seconds 
AMRAP Burpees in 60 seconds 
Rest 4min 
x5 sets
I keep forgetting to record HR for this. However, numbers were very consistent. I got about 140-150ft for the lunges and 18 burpees each set

4/29/2019

AM 
A. Snatch Pull; 3,2,1; rest 2min 
185lbs - 205lbs - 235lbs

B. Squat Snatch; 10 singles buiding in load; rest as needed 
95 - 115 - 125 - 135 - 145 - 155 - 165 - 175 - 185 - 195 - 205
No misses

C. Back Squat; 5,5,5,3,3,3; rest 2min 
255 - 255 - 255 - 275 - 275 - 275

+
EMOM for 15 Minutes:
1st- 4 Squat Clean @ 65-75% 
2nd- 12 C2B
3rd- 40 second AB @ 275W effort
Done

EMOM for 15 Minutes:
1st- 10 Tng Power Snatch (75#. Fast / UB reps - if speed slows the set ends)
2nd- 4 Ring MU
3rd- 200m Row @85% effort
This was the roughest combo of the three EMOMs, particularly the PS, and I only made it through 13min. On the last set of MU my grip and shoulders were blown up, I failed my second rep and decided to just lay down for a bit. 

EMOM for 15 Minutes:
1st- 10 Thrusters @ 105lbs 
2nd- :10 AB @100% effort 
3rd- 8 BFB 

PM
A1. Strict HSPUs; 7 reps x 3 sets; rest 30 seconds 
A2. Kipping HSPUs; 9 reps x 3 sets; rest 30 seconds 
A3. HRPUs; 11 reps x 3 sets; rest 3min 
B1. Strict Weighted Pull-ups; 3-4 reps x 3 sets; rest 30 seconds
B2. Supinated Pendlay Rows; 10 reps x 3 sets; 3min rest
A1-B2 done

4/27/2019

4 Sets for Time:
24 cal Assault Bike *8 @ 175, 8 @ 225, 8 @ 275-325 
12 UB Thruster @ 95#
8 Bar Facing Burpee
24 Ub Wall Balls @ 20# 24 cal Row *8 @ 800, 8 @ 1000, 8 @ 1200 rest 4-5min bw sets 
Set 1 - 6:46
Set 2 - 6:36
Set 3 - 6:44
Set 4 - 6:48

4/24/2019

AM 
A. Snatch Deadlift x1 + Hang Snatch High Pull x1 + Hang Squat Snatch x1 + Overhead Squat x1 - 4 mod-heavy sets of the complex; rest as needed
175 for each set

B. Push Press x3 + Split Jerk x2 - 4 mod-heavy sets of the complex; rest as needed
195 for each set  

30-20-10: 
Front Squat @ 75# 
90-60-30: 
Double Unders 
4:07
UB FS, UB for the rounds of 60 and 30 DU


PM
A. Strict HSPUs; 2 on the 30 seconds for 20 sets - goal is as fast of reps as possible
Done

EMOM 12 min:
Odd- 8 S2O 115#
Even- 5 Muscle Ups 
Done

EMOM 12 min:
Odd- 10 K HSPUs 
Even- 8 C2B Pull-ups 
Done

4/23/2019

A. Toes to bar - amrap unbroken (-3), directly into: GHD - 20 for time 
33 T2B, forgot to time the GHDs

B1. Hanging straddle hold; amsap x3; rest 1 min
:17 - :16 - :11

B2. Seated straddle lifts; 10 reps + amsap iso hold x3; rest 1 min
Done

B3. Sorensen hold arms overhead on GHD; amsap x3; rest 1 min
:46 - :44 - :40

B4. Side body arch hold on GHD arms overhead; 30 seconds accumulated x3/side; rest 1 min
Done

C. Toes to bar - amrap unbroken (-3), directly into: GHD - 20 for time 
28 T2B, forgot to time the GHDs, again

+
Row - 100m @ 70-75% (2:03/500m pace)
Row - 100m @ 75-80% (1:58/500m pace)
Row - 100m @ 80-85% (1:53/500m pace)
Row - 100m @ 85-90% (1:48/500m pace)
Row - 100m @ 90-95% (1:43/500m pace)
AMRAP Walking Lunge in 90 seconds 
Rest 3-4min 
x5 sets
I don't have a lot of room to work with for the sled drags, and would have spent too much time turning the sled around. So I did walking lunges for each set, accumulating between 180-200ft per set. I forgot to record HR, but I can guarantee it wasn't as high as last week. 

4/22/2019

AM 
A. Snatch Pull; 3x3; rest 2min 
195lbs for each set

B. Pause at knee Squat Snatch; 10 singles 
10 @ 155lbs

C. Back Squat; 5x5; rest 2min 
265lbs for each set


EMOM for 12 Minutes:
1st- 4 Squat Clean @ 65-75% 
2nd- AMRAP C2B in 20 seconds 
3rd- 40 second AB @75% effort
Got 12, 125, 12, and 10 (6/4) C2B respectively, for each AMRAP. My lats and arms blew up pretty quickly on these


EMOM for 12 Minutes:
1st- 10Tng Power Snatch (75#. Fast / UB reps - if speed slows the set ends)
2nd- AMRAP Ring Muscle Ups in 20 Seconds 
3rd- 200m Row @85% effort
The power snatches into muscle ups were very difficult, and I was having a tough time getting 10 UB reps on the power snatches. For the MU I got 5, 4, 3, and 4. I rowed at a 1:48/500m pace


EMOM for 12 Minutes:
1st- 12 UB Thrusters @ 95lbs 
2nd- :10 AB @100% effort 
3rd- 30 sec BFB 
I got 8, 9, 9, and 10 BFB on each AMRAP

PM
A1. Strict HSPUs; 6 reps x 3 sets; rest 30 seconds 
A2. Kipping HSPUs; 8 reps x 3 sets; rest 30 seconds 
A3. HRPUs; 10 reps x 3 sets; rest 3min 
A1-A3 done

B1. Strict Weighted Pull-ups; 4 reps x 2 sets; rest 30 seconds 
Used two 20lbs weight vests for these
B2. Hand Over Hand Sled Drag; 75' AFAP x 2 sets; rest 3min 
Done

4/19/2019

AM 
A. Hang Squat Clean x2 + Front Squat x2; 6 complex building in load; rest 2min 
185 - 205 - 215 - 225 - 235

B. Deadlift @ 21x1; 5x5; rest 2min
255lbs for each set


4 Sets for Time:
24 cal Assault Bike *8 cals easy, 8 mod, 8 hard
12 UB Thruster @ 95# 
8 Bar Facing Burpee 
24 Ub Wall Balls @ 20# 
24 cal Row *8 cals easy, 8 mod, 8 hard 
rest 2-3min bw sets 
This sucked, a lot, and I completely fell apart after set 2. I was unable to do the WB UB for sets 3 and 4 and lost a huge chunk of time during the burpees
Set 1 - 6:20
Set 2 - 6:33
Set 3 - 7:54
Set 4 - 7:57

PM
3 Sets; 
25 Cal Bike @ easy pace 
AMRAP S HSPUs in 45 Seconds 
AMRAP BBJOs @ 20"" in 45 Seconds 
25 Cal Bike @ easy pace 
rest 3-4min bw sets 
I misread this and thought the 25 cals before and after the amraps were at a 'moderate pace.' The rowers were being used for a class workout, so I used the bike for each set of 25 cals. 

Set 1 - 13 sHSPU, 12 BBJO
Set 2 - 11 sHSPU, 10 BBJO
Set 3 - 11 sHSPU, 10 BBJO

4/17/2019

AM
A. Decline bench press; 8-10x3; rest 90 seconsd

155lbs for each set

B1. Decline DB flies; 12-15x3; rest 1 min

25lbs DBs used for each set 

B2. Bent over banded reverse flies; 12-15x3; rest 1 min

Done

C1. Seated single arm DB Z press; 10-12x3; rest 1min

Used 30lbs DBs

C2. Bent over single arm DB rows; 10-12x3; rest 1 min
Used 50lbs DBs

PM
A. Foam Roll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling)
B1. Back To Wall Shoulder Flexion - 2 x 5-6; rest as needed
B2. Yoga Push-up w/ exaggerated Shoulder Flexion - 2 x 5-6; rest as needed
B3. PVC Pass-through w/ progressively more narrow grip - 2 x 3-4; rest as needed
B4. Bar-hanging Scap Circles - 2 x 3-4 ea direction; rest as needed
+
A. Drop Snatch x2 + OHS x2 - 3-4 complexes @ light load 

Used 75lbs

B. High Hang Snatch Pull + Snatch Pull-under; 1 on the 30 seconds for 4-5 sets

Used 75lbs

 
C. Hang Snatch + Low Hang Snatch; 3-4 complexes @ light load 

125lbs for each set 

D. Squat Snatch; 10 singles bw 135-165 w PERFECT form 

10/10 at 165lbs

4/16/2019

Relaxation Breathing - 10min @ 3162 cadence - lying flat on back w/ feet elevated and hands on belly (focus on a deep diaphragm inhale through nose, and long slow exhale through mouth)

I almost fell asleep doing this

AB - 5min @ 200W
Rest 1min
AB - 3min @ 300W
Rest 1min
AB - 1min @ 500W
Rest 1min
AB - 10sec @ 100% effort
Rest to recovery
x2 sets

Done

4/9/2019

A. Toes to bar - amrap unbroken 
40

B1. Hanging straddle hold; amsap x3; rest 1 min
:15 - :20 - :18

B2. Seated straddle lifts; 10 reps + amsap iso hold x3; rest 1 min
Done, but these were pretty difficult. I had to lean back a bit to be able to lift my legs off the ground for this one.

B3. Sorensen hold arms overhead on GHD; amsap x3; rest 1 min
:45 - :40 - :38

B4. Side body arch hold on GHD arms overhead; 30 seconds accumulated x3/side; rest 1 min
Done

Yo B1-B4 were nasty and very difficult

C. Toes to bar - amrap unbroken
27

+
Row - 100m @ 70-75%
Row - 100m @ 75-80%
Row - 100m @ 80-85%
Row - 100m @ 85-90%
Row - 100m @ 90-95%
AMRAP Lateral Burpees over Erg in 90sec
Rest 4min (can be active recovery on AB)
x5 sets

Set 1 - HR at start = 108, HR at end = 170, 21 burpees
Set 2 - HR at start = 94, HR at end = 174, 21 burpees
Set 3 - HR at start = 96, HR at end = 175, 21 burpees
Set 4 - HR at start = 94, HR at end = 178, 21 burpees
set 5 - HR at start = 100, HR at end = 180, 21 burpees

4/8/2019

I wasn't able to get into the gym for a PM session today

A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Squat Snatch; start with empty bar - every 60 seconds add load to a max for the day - no extra warm-up other than your normal general prep
95 - 125 - 145 - 165 - 175 - 185 - 195 - 205 - 215 - 225

B1. Hyrbid Rope Climb; 2 ascents AFAP x 4 sets; rest 1min 
My gym only has regular ropes and a 12ft ceiling, so I did seated L-sit/regular hybrid rope climbs
:33 - :33 - :34 - :40

B2. Thrusters; 12 UB reps @ 105# x 4 sets; rest 1min 
I got all of the sets of thrusters UB. But, it was pretty rough and I had a very hard time recovering after the second, third, and fourth sets. I didn't have any muscle endurance issues, it was all cardiac and respiratory rates skyrocketing

B3. 12 HSPUs AFAP (start with UB strict) x 4 sets; rest 1min 
:34 (9 strict, 3 kipping) - :40 (9 strict, 3 kipping) - :56 (6 strict, 6 kipping) - 1:28 (4 strict, 4/4 kipping)

B4. OH Walking Lunge w Barbell @ 105#; 50' AFAP x 4 sets; rest 3min
25 feet out and 25 feet back
:38 - :46 - :49 - not sure how long the last set took, my arms gave out about 35 feet in 

4/6/2019

Feeling a little beat up today, the PC and C2B didn't go as well as I would've liked

A1. Row 200m @ 1:35 pace x 3 sets; rest 15 seconds 
No issues holding this pace for each set

A2. Power Clean; 6 for time @ 205# x 3 sets; rest 15 seconds 
:55 - 1:04 - 1:20
Singles for each set. These were much tougher than anticipated

A3. C2B; 20 for time x 3 sets; rest 3-4min bw sets 
UB (:25) - 12/4/4 (:40) - 7/4/4/4/1 (1:05)

4/5/2019

Warm-up: 
12 reps x 1-2 sets each of: 
A1. Natural Knee Extensions https://www.youtube.com/watch?v=Ps8nQKHB1q4
A2. Banded Terminal Knee Extension https://www.youtube.com/watch?v=s_u2SVcADVo
A3. Banded Side Lying Clam https://www.youtube.com/watch?v=_eZ32pKt7QQ
A4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
B1. Seated Banded Abduction https://www.youtube.com/watch?v=yzubln5pJAA
B2. Banded Monster Walks https://www.youtube.com/watch?v=l2GD2jYd5CM
B3. Negative Box Step Down (stand on something at mid shin height and slowly lower yourself back to the floor on one leg. Each rep should take about 3 seconds )
+
A. Power Snatch; 5 on the min @ 140# for 8 min 
UB for each set

B1. Back Squat; 3 HEAVY reps x 4 sets; rest 45 seconds 
305lbs

B2. 10 UB Front squat @ 175# x 4 sets; rest 45 seconds 
These were tough and they made the wall balls extremely difficult

B3. Wall Balls @ 30#; 35 reps for time x 4 sets; rest 3-4min
Set 1 - 1:30 (15/10/10)
Set 2 - 1:49 (15/10/10)
Set 3 - 2:05 (15/10/10)
Set 4 - 2:10 (7s)

Not happy about the wall balls. I'm good for about 1 and a half sets then everything goes south. My heart rate and respiratory rates skyrocket and my shoulders blow up. While the FS definitely didn't help, its frustrating to have these issues continue to be a problem

4/3/2019

A. Barbell Bench Press; 8,6,4; rest 2min bw sets 
175lbs - 190lbs - 200lbs

B. Bench Press; 1 set AMRAP UB @ 65% of "4" from "A"
20 reps at 135lbs

My shoulders, chest, and triceps were blown up after this bench press work and my overhead positions felt like garbage

C1. STOH; 5 reps @ 155# x 3 sets; rest 20 seconds 

C2. HSW; 30' AFAP x 3 sets; rest 20 seconds 
UB for the first and last set, I made it about half way and came down during the second set

C3. Muscle Ups; 7 reps x 3 sets; rest 20 seconds 
UB for each set

C4. 6 S HSPUs + 8 K HSPUs for time x 3 sets; rest to recovery bw sets 
The sHSPU were done in singles for each set, I attempted to do two at the start of each set and failed. The kHSPU were UB. I'd guess C4 took close to 2min to complete because of how difficult the sHSPU were. 

4/2/2019

 Sets: 
40 Cal Row (increase effort every 10 cals - 800,1000,1200,1400) 
20 Burpees 
20 TTB 
rest 3min bw sets 
Set 1 - 4:32, burpees took about a minute, and I broke the T2B into 10/5/5
Set 2 - 4:50, burpees were 3 seconds slower this set, T2B broken into 8/6/6
Set 3 - 5:01, burpees were 9 seconds slower than set 1, broke the T2B into 8/6/6
Set 4 - 5:11, burpees were 27 seconds slower than set 1 (first 10 were on pace for the same time as set 3, but then I died), T2B broken into 14/6

The last portion of the row on sets 3 and 4 weren't exactly at or above 1400 cals/hr for the entire time. I'd say they were closer to 1340+ on average, but it was more than 1200 cals/hr, so there's that.

4 Sets: 
40 Cal Assault (increase effort every 10 cals - 275, 325, 375, 425) 
15 Box Jump Overs 
100 Double Unders 
rest 3min
Set 1 - 4:58
Set 2 - 4:37 (UB dubs)
Set 3 - ? forgot to record the time
Set 4 - 4:50

Only one set of UB dubs, but the other sets were two large sets where I broke due to my legs feeling like cement. The BJO were very slow coming off the assbike