6/28/2019

A. Strict HSPU on Parrallettes (but place them where your head is even with them, no depth - the goal is to change hand position and that is it); AMRAP in 30 seconds x 5 sets; rest 3min bw sets
8 - 3 (tried to do two sets of 3, failed rep 4) - 6 (UB) - 3 - (tried to do two sets of 3, failed rep 4) - 3 (same as previous set) - 3 (same as previous set)
This was infuriating. My shoulders, not my triceps, were torched and clearly my pressing endurance is not where it needs to be

B. Strict Press; 10 reps @ 75# x 10 sets; rest exactly 60 seconds bw sets 
I rested 1:30 after set 7 to get all 10 reps UB

C. Pronated Grip Weighted pull ups @ 20#; AMRAP UB sets of 3 reps in 90 seconds x 3-4 sets; rest 2:30 bw sets 
15 - 12 - 9 - 9 

10min C2 Bike @ 150 BPM @ 10 Damper 
Done

accumulate 200' of Barbell OH Carry w KBs attached to bands on side of bar 
 I used two 25lb KBs because I have never done this before

6/25/2019

12min EMOM: 
Odd: 12 TTB 
Even: 25' HSW 

UB T2B, which took about 20 seconds each round, and UB HSW, which took about 13-15 seconds each round

+
8 Sets:
45 cal AB - 15 cals easy/ mod/ hard
Rest 3:00 b/w sets 

15 @150 watts, 15 @ 300 watts, 15 @ 450 watts

+
Ido Portal Locomotion Routine

6/24/2019

A. Muscle Up; AMRAP in 2min 
16 MU - 5/5/4/2/failed rep 17
I am incredibly sore from Saturday, which I did but forgot to post. I didn't think I'd get 12 with how bad I felt warming up, so 16 is a small victory for me

B. Power Snatch; 3 TnG on the min for 10min @ 135-155# 
Used 135lbs - back didn't bother me, which is great, but I decided to be conservative just in case

C. Back Squat; 4 on the min for 6min @ load for 6 reps from last week 
225lbs

D1. Weighted Back Extensions; 8-10 reps x 3 sets; rest 45 seconds 
Used a 35lbs plate

D2. RFE RDL w DBs; 8-10/leg x 3 sets; rest 90 seconds 
Used 70lbs dbs

6/21/2019

A1. DB RNT Reverse Lunge; 8 reps/leg x 3 sets; rest 30 seconds 

Used two 35lbs dumbbells
A2. Rear Foot Elevated KB Deadlift (two arm); 8 reps/leg in front x 3 sets; rest 90 seconds 

Used two 35lb kettle bells

B1. Double KB Front Rack Drop Lunge; 6 reps x 3 sets ea leg; rest 30sec (light-mod)

Used two 35lbs kettle bells. This didn't bother my back too much, but I did notice some discomfort
B2. Seated Barbell GoodMorning @ controlled tempo; 10 reps x 3 sets; rest 90 seconds bw sets 

Done

20min EMOM: 
Min 1: 50' Forward Sled Drag + 15-20 Double Unders 
Min 2: 15 wall balls

Min 3: 50' Reverse Sled Drag + 15-20 Double Unders 
Min 4: 12 Alt Hang DB Snatch @ light load - working full range of motion 

6/19/2019

A. Half Kneeling Landmine Press; 10 reps/arm x 3 sets; rest 60 seconds bw arms 
Used a 45lb barbell, a 15lb plate, and a 5lb plate for these

B1. KB Alternating Z Press; 8/arm x 3 sets; rest 60 seconds 
Used a 35lb KB, the front rack position still bothers my back a little bit

B2. BirdDog Row on Bench; 8/side x 3 sets; rest 60 seconds 
Used a 35lb KB for these

C. Ring Rows @ 21x1; 10-12 reps x 3 sets; rest 90 seconds bw sets
Done
 
+
30 Seconds Reverse Weighted Bear Crawl 
rest 60 seconds 
30 Seconds Hand over Hand Sled Drag 
rest 60 seconds 
x6 sets based on feel 
Done

+
Movement Work on your own: 
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
Done

6/18/2019

Assault bike 20 seconds @85%
Averaged 750-800 watts on this part of the bike 
assault bike 40 seconds easy
x5
+
A1. Hanging L hold; accumulate 1 min x2; rest as needed
A2. Sit-ups; 20 reps x2; rest as needed
A1 and A2 done
+
Row 20 seconds @85%
Averaged about 1:30/500m on this part of the row
row 40 seconds easy
x5
+
B1. Tuck ups; 15 reps x2; rest as needed
B2. Side plank overarch; 15 reps x2/side; rest as needed
B1 and B2 done
+
Assault bike 20 seconds @85%
Averaged probably 750is watts 
assault bike 40 seconds easy
x5
+
C1. Seated straddle lift offs; 12 reps x2; rest as needed
C2. Hanging single leg lifts; 10 alt'ing reps x2; rest as needed
C1 and C2 done
+
Row 20 seconds @85%
Averaged about 1:30/500m 
row 40 seconds easy
x5

I definitely thought that was 90% for the 20 seconds on the bike and rower and didn't realize my error until I was posting this

6/12/2019

A. Strict HSPUs; 5 on the 40 seconds until failure, 4 on the 40 sec until failure, 3 on the 40 seconds until failure; rest 3min bw sets of failure 
6 sets of 5 reps, 6 sets of 4 reps, 10 sets of 3 reps

+
2 Rounds for Time: 
30' Front Rack Walking Lunge @ 105# 
30' Hand Over Hand Sled Drag 
10 Back Squats @ 135# 
7 Muscle Ups 
12 Thrusters @ 105# 
12 C2B Pull-ups 
rest 7 min bw sets 
x 2 TOTAL SETS 

Set 1 - 11:12 - 15' out and back for the lunges and sled drag, 6/4 back squats, 4/3 MU, 7/5 thrusters, 4/4/4 for round 1 of the C2B and UB round 2

Rest breaks during set 1 were pretty consistent. I broke the back squats up to reduce my time under tension prior to the MU, because the transition from MU to thrusters was where I lost the most amount of time during both sets. It's also just rough to transition from MU to thrusters in general.

Set 2 - 12:49 - 6/4 back squats, 4/3 MU, 7/5 thrusters for round 1 and UB round 2, 4s on round 1 of the C2B and UB round 2

Things started going downhill pretty quickly during set 2. I lost some time during the sled drag, but by far I lost more time transitioning from MU to thrusters. Rest breaks during this set were longer than set 1 as well.

6/11/2019

A1. Star side plank; 50 seconds x2/side; rest as needed
A2. Hollow body hold on GHD machine; 50 seconds x2; rest as needed
A3. Back bridge isometric; 50 seconds x2; rest as needed
Done

+
30 Sec Bike @ 1:38 
rest 30 seconds 
30 Sec Ski @ 1:44
rest 30 seconds 
30 Sec Row @ 1:40 
rest 30 seconds 
x3 
directly into: 
3min AMRAP: 
7 TTB 
7 Burpees 
4 rounds, UB T2B

rest 3min 

30 Sec Bike @ 1:43 
rest 30 seconds 
30 Sec Ski @ 1:48
rest 30 seconds 
30 Sec Row @ 1:46
rest 30 seconds 
x3 
directly into: 
3min AMRAP: 
6 BBJOs 
7 TTB 
3 Rounds, UB T2B, sloppy transitions, BBJO killed me

rest 3min, into: 

30 Sec Bike @ 1:47 
rest 30 seconds 
30 Sec Ski @ 1:54
rest 30 seconds 
30 Sec Row @ 1:46
rest 30 seconds 
x3 

6/10/2019

AM 
2 Sets: 
3.3 TnG Snatches @ 135# 
rest 20 sec 
x2
rest 30 seconds 
5 Squat Snatch for Time @ 165# 

Set 1 

Set 2

+

2 Sets: 
3.3 TnG Cleans @ 155# 
rest 20 sec 
x2 
rest 30 seconds 
5 Squat Clean for Time @ 205# 

Set 1

Set 2

+

A. Back Squat; 7,5,3,5,7; rest 2min 
245 - 265 - 285 - 245 - 265 - 285

PM
A. Muscle Up; 5 on the odd, 2 on the even for 8min
Done

+

For Time: 
30 Strict HSPUs 
30 Cal Ski 
30 C2B 
30 Cal Ski

I'm not sure how long this took me. I think it was a little over 9min, the clock was too far away from me and I didn't have my glasses on. I do know the following:

 - 3:30 for the sHSPU - my pressing felt horrible, both weak and lacking in endurance of any kind
- first 30 cal ski done in 1:46 at a 1010 cal/hr pace
- 10/10/10 C2B
- second 30 cal ski in 1:35 at a 1115 cal/hr pace

There were definitely chalk breaks, its summer time in Florida. Thirty seconds into anything and I look like I just jumped into a pool. I took my wrist wraps and gymnastic straps off after the C2B, which certainly added time. At the time I thought I was done, then I remembered I had to ski 30 more cals

6/7/2019 and 6/8/2019

6/7/2019
Didn't have time for a PM session today

For Time
30 Deadlift @ 155# 
20 Bar Facing Burpees
10 Power Cleans @ 155# 

3:17
15/10/5 DL, singles on the PC

rest 3min 

10 Power Snatch @ 155# 
20 Bar Facing Burpees
30 Deadlifts #155

3:40
Singles on the PS, UB DL

B. Front squat; build to a tough triple for the day 
245lbs

C. Weighted pull ups; 2.2.2x4; rest 30 sec/rest 2 min
Used a 53lbs KB


6/8/2019

Sluggo
4 RFT, 18min Cap
6 DL @ 295lbs
12 kb snatch per arm @ 24kg
18 WB @ 30lbs
48 ft HSW

3 Rounds + 12 kb snatch
Split the kb snatches and wall balls into 6s. The biggest issue I had was the hs walks and maintaining any sort of midline stability. While rest breaks between other movements probably got a couple seconds longer as the workout went on, I lost a lot of time on the hs walks

6/5/2019

AM 
A. Strict HSPUs; 5 on the 45 seconds until failure, 4 on the 45 sec until failure, 3 on the 45 seconds until failure; rest 3min bw sets of failure (exact same as we did on site - goal is to make it an extra set for each) 
6 sets of 5 reps, 7 sets of 4 reps, 8 sets of 3 reps

+
2 Sets: 
50' Front Rack Walking Lunge @ 105# 
50' Hand Over Hand Sled Drag 
rest 60 seconds 
15 Back Squats @ 125# 
8 Muscle Ups 
rest 60 seconds
15 Thrusters @ 105# 
16 C2B Pull-ups 
rest 4 min bw sets 

Set 1
1:20 - 1:40 (UB back squats, 4/4 MU) - 1:45 (9/6 thrusters, 9/4/3 C2B)

Set 2
1:25 - 1:58 (UB back squats - these were much slower than the first set, 4/4 MU) - 2:00 (9/6 thrusters, 9/7 C2B

then: 

I ended up resting longer than 4min before starting the following, I was not in a good place after set 2

For Time: 
50' Front Rack Walking Lunge @ 105# 
50' Hand Over Hand Sled Drag 
12 Back Squats @ 125# 
6 Muscle Ups 
12 Thrusters @ 105# 
12 C2B Pull-ups 

5:45
UB back squats, 3/3 MU, UB thrusters, UB C2B

This really, really, really messed me up


PM
Assault Bike 15 Seconds @ 1000 watts 
rest 1min 
Row 15 Seconds @ 1:30/500m pace
rest 1min 
x4
rest to recovery 
x3 Total Sets 

Had a surprise thunderstorm here in Florida so I hopped on a rower instead

6/4/2019

30 Sec Bike @ 1:39
rest 30 seconds
30 Sec Ski @ 1:45
rest 30 seconds
30 Sec Row @ 1:41
rest 30 seconds
x3
directly into:
14-11-8:
TTB Burpee 

3:36, UB T2B

rest 3min 

This rest was longer than 3min because a drop in tried to steal the ski erg from me 

30 Sec Bike @ 1:44 
rest 30 seconds 
30 Sec Ski @ 1:50
rest 30 seconds 
30 Sec Row @ 1:46
rest 30 seconds 
x3 
directly into: 
11-8-5: 
BBJOs 
14-11-8: 
TTB 

4:34, UB T2B

rest 3min, into: 
30 Sec Bike @ 1:48 
rest 30 seconds 
30 Sec Ski @ 1:54
rest 30 seconds 
30 Sec Row @ 1:48
rest 30 seconds 
x3 

6/3/2019

I got lucky with the scheduled class WOD and was able to get this done in the order you originally wrote

AM 
2 Sets: 
3.3 TnG Snatches @ 125# 
rest 20 sec 
x2
rest 30 seconds 
5 Squat Snatch for Time @ 160# 

Set 1

Set 2

+
2 Sets: 
3.3 TnG Cleans @ 145# 
rest 20 sec 
x2 
rest 30 seconds 
5 Squat Clean for Time @ 185# 

Set 1

Set 2

+
A. Back Squat; 8,6,4,6,8; rest 2min 
235 - 255 - 275 - 235 - 255 - 275

PM
A. Strict Muscle Up; 12 for time 
2:51 (2/2/2/2/1/1/1/1)

+
3 Sets: 
10 DB Push Press @ 50# 
350m Skierg @ 85% effort 
AMRAP UB Strict + 10 Kipping HSPUs for Time 
rest 3min 

Set 1 - 2:00/500m ski, 8 sHSPU, :39 (7/3) to do the kHSPU
Set 2 - 2:00/500m ski, 7 sHSPU, :37 (5/5) for the kHSPU
Set 3 - 2:01/500m ski, 4 sHSPU, :49 (5/3/2) for the kHSPU1 -

3 Sets: 
10 C2B 
350m Skierg @ 85% effort 
AMRAP Ub Muscle Ups (-1) + 4 for Time 
rest 3min 

Because I can't seem to get my shit together in a workout, I split the C2B up into 5s with a 5 second break to get some practice with smaller sets on a timer. 

Set 1 - 2:01/500m ski, 8 MU, :34 (UB) for the extra 4
Set 2 - 2:04/500m ski, 5 MU, :41 (2/2) for the extra 4
Set 3 - 2:06/500m ski, 4 MU, :44 (2/2) for the extra 4

My lats and triceps blew up at this point and it didn't seem to matter how hard I was pulling on the ski erg, the thing just did not want to move