A. Hang Squat Clean + Squat Clean + Split Jerk; 6 complexes @ mod load (more technique focused than building heavy)
135 - 155 - 185 - 195 - 205 - 205
+
EMOM 6 min:
Odd- 12 Overhead Squat @95#
Even- 60 Double Unders
Both OHS and dubs felt really good today during this emom. I'm pretty sure these were the fastest overhead squats I've ever done.
rest as needed
EMOM 6 min:
Odd- 10 DB Box Step Overs @ 50# (alt legs each step)
Even- 5 UB Muscle Ups on Rings
DB box stepovers aren't fun
rest as needed
EMOM 6 min:
Odd- 8-10 DBL DB Snatch @ 50#
Even- 25' HSW
So this did not go well at all. The double db snatches lit my back up and I had a really rough time getting 10 of them. Going from those to the HSW was very difficult. A 50' HSW in a emom is tough but after the db snatches it was not happening, so I reduced the distance to 25.' I think I need some work with lighter weights on the double db snatches before moving to the 50lb ones because I'm fine for like a set and a half of 10 and then I have a lot of trouble controlling the dbs and cycling them
rest as needed
3 Sets:
C2 bike - 15 Seconds @ 95% effort
rest 1min
10 Bar Facing Burpees AFAP
rest 1min
Bike was at a 1:20/1k pace, give or take a second or two, and the burpees were finished in about 23-25 seconds each set
Wednesday, July 31, 2019
Monday, July 29, 2019
7/29/2019
5 Min AMRAP
12 Bench #115
12 Toes to Bar
12 Cal C2 Bike
2 Rounds + 8 Cal Bike (80 reps)
6/6 on the BP and T2B for the first 2 rounds, 9/3 on the BP for round 3 and UB T2B for round 3
Held ~1300 cals/hr on the bike
-Rest 2 Min-
5 Min AMRAP
8 Ring Dips
8 C2B
8 Cal C2 Bike
3 Rounds (72 reps)
I did the ring dips as strict as possible, 4/4 for the first round, 4/3/1 for the second, and 3/3/2 for the third round. For the C2B I split them up into 4/4, and I held ~1300 cals/hr on the bike
-Rest 2 Min-
5 Min AMRAP
5 Strict HSPUs
3 Bar Muscle Ups
36 Double Unders
2 Rounds + 5 sHSPU (93 reps), finished 3 rounds in 5:45
The sHSPU did not feel good for two reasons. One being the strict ring dips. The other being because I'm still having shoulder pain when doing sHSPU. Bar mu weren't an issue, but dubs were all over the place today.
12 Bench #115
12 Toes to Bar
12 Cal C2 Bike
2 Rounds + 8 Cal Bike (80 reps)
6/6 on the BP and T2B for the first 2 rounds, 9/3 on the BP for round 3 and UB T2B for round 3
Held ~1300 cals/hr on the bike
-Rest 2 Min-
5 Min AMRAP
8 Ring Dips
8 C2B
8 Cal C2 Bike
3 Rounds (72 reps)
I did the ring dips as strict as possible, 4/4 for the first round, 4/3/1 for the second, and 3/3/2 for the third round. For the C2B I split them up into 4/4, and I held ~1300 cals/hr on the bike
-Rest 2 Min-
5 Min AMRAP
5 Strict HSPUs
3 Bar Muscle Ups
36 Double Unders
2 Rounds + 5 sHSPU (93 reps), finished 3 rounds in 5:45
The sHSPU did not feel good for two reasons. One being the strict ring dips. The other being because I'm still having shoulder pain when doing sHSPU. Bar mu weren't an issue, but dubs were all over the place today.
Thursday, July 25, 2019
7/25/2019
Make up from 7/24/2019
5 Rounds:
10 Bench Press Reps @ 135#
20 Cal Row
8:02
I was pleased with this one. I held at least 1400 cals/hr each round and went UB for three rounds of the bench press.
rest 5min
5 Rounds:
8 DB Squat Cleans @ 50#
8 Burpee Over DB
48 Double Unders
12:26
This was terrible. I felt pretty good right when I started, but after 4 db squat cleans I felt like absolute death and switched to just one db. Getting through the db and burpees was consistent but I took way too long going from the burpees into the dubs. I attempted to break the dubs into 24/24 for the first 4 rounds and succeeded for 2 of those rounds. The other two were all over the place while the last round was UB
5 Rounds:
10 Bench Press Reps @ 135#
20 Cal Row
8:02
I was pleased with this one. I held at least 1400 cals/hr each round and went UB for three rounds of the bench press.
rest 5min
5 Rounds:
8 DB Squat Cleans @ 50#
8 Burpee Over DB
48 Double Unders
12:26
This was terrible. I felt pretty good right when I started, but after 4 db squat cleans I felt like absolute death and switched to just one db. Getting through the db and burpees was consistent but I took way too long going from the burpees into the dubs. I attempted to break the dubs into 24/24 for the first 4 rounds and succeeded for 2 of those rounds. The other two were all over the place while the last round was UB
Wednesday, July 17, 2019
7/17/2019
For Time:
8 Burpee Ring Muscle Ups
36 C2B
8 Burpee Bar Muscle Ups
5:29
6s on the C2B
+
3 Sets:
200m Run
16 Squat Cleans @ 135# (must be in sets of 4 UB reps)
16 C2B Pull-ups (in sets of 8 UB reps)
rest 3min bw sets
3:58 - 4:10 - 5:20
The squat cleans absolutely destroyed me. I was able to kind of hold it together for the first two sets but the last set really messed me up. I was able to hold 8s on the C2B for the first two sets then fell into 4s
+
2 Sets:
65 Double Unders
16 Strict HSPUs
16 Power Snatch @ 95# (in sets of 8 UB)
rest 3min bw sets
3:22 - 3ish minutes
UB dubs for both sets, which took about :35 seconds each. I split the sHSPU into 4s for the first set then 12/4 for the second. The first set of power snatches were done in 8s, the second in 10/6 because I felt like doing 10/6
8 Burpee Ring Muscle Ups
36 C2B
8 Burpee Bar Muscle Ups
5:29
6s on the C2B
+
3 Sets:
200m Run
16 Squat Cleans @ 135# (must be in sets of 4 UB reps)
16 C2B Pull-ups (in sets of 8 UB reps)
rest 3min bw sets
3:58 - 4:10 - 5:20
The squat cleans absolutely destroyed me. I was able to kind of hold it together for the first two sets but the last set really messed me up. I was able to hold 8s on the C2B for the first two sets then fell into 4s
+
2 Sets:
65 Double Unders
16 Strict HSPUs
16 Power Snatch @ 95# (in sets of 8 UB)
rest 3min bw sets
3:22 - 3ish minutes
UB dubs for both sets, which took about :35 seconds each. I split the sHSPU into 4s for the first set then 12/4 for the second. The first set of power snatches were done in 8s, the second in 10/6 because I felt like doing 10/6
Monday, July 15, 2019
7/15/2019
AM
Skipped and had to alter some stuff
Skipped and had to alter some stuff
B1. Hang Squat Snatch from knee; 3 reps x 4 sets; rest 10 sec; rest 30 seconds
No blocks at my gym, so I did hang squat snatches and used 145lbs for each set
B2. Snatch Balance + 3 OHS x 4 sets; rest 2:30 bw sets (goal is to ingrain the best possible OH position before going back to Squat snatch reps)
Used 145lbs for each set
12 min EMOM:
Min 1: 4 Squat Cleans @ 185-205#
Min 2: 16 TTB
Min 3: 4 Squat Snatch @ 155#
Min 4: 8 Cal Sprint on Assault
12 min EMOM:
Min 1: 4 Squat Cleans @ 185-205#
Min 2: 16 TTB
Min 3: 4 Squat Snatch @ 155#
Min 4: 8 Cal Sprint on Assault
I had to scale this. After doing min 1-4 as you wrote there was no way I'd finish this as an EMOM. The squat cleans, which I initially did at 205lbs and the squat snatches were taking me far too long right off the bat. Like 35 and 45 seconds, respectively. Min 5-12 were as follows:
Min 5 - 4 squat cleans at 185lbs
Min 6 - 10 T2B
Min 7 - 4 squat snatches at 135lbs
Min 8 - :10 AB sprint
PM
A. Wtd Vest Muscle Ups w 10# Vest - 2-3 UB reps x 6 sets; rest as needed to ensure perfect form
+
For Time:
27-21-15-9:
C2B
12-9-6-3:
Box Step Overs @ 20" w 50# DBs
PM
A. Wtd Vest Muscle Ups w 10# Vest - 2-3 UB reps x 6 sets; rest as needed to ensure perfect form
+
For Time:
27-21-15-9:
C2B
12-9-6-3:
Box Step Overs @ 20" w 50# DBs
7:45
I broke the round of 27 C2B into 7/7/7/6, the round of 21 into 7s, the round of 15 into 6/5/4, and the round of 9 into 5/4. The db box stepovers were the more challenging part as my grip immediately blew up and I had to break up the rounds of 12 and 9 into two sets
+
10min Easy Bike Cooldown @ 120BPM
10min Easy Bike Cooldown @ 120BPM
Saturday, July 13, 2019
7/10/2019 and 7/13/2019
7/10/2019 - Note, I am one week behind on this progression
3 Sets of 10-15 reps:
A1. Quadruped T-Spine Rotation
A2. Quadruped T-Spine Floor Slide
A3. Quadruped Lower Quarter Floor Side
B1. Supine Iron Cross
B2. Bretzel with T-Spine Rotation
B3. DB T-Spine Rotation and Hold from Quadruped
+
A. Squat Clean; 30 sec AMRAP @ 70% 1 RM x 4 sets; rest 60 seconds bw sets
I used 185lbs for this, which is less than 70% of my 1RM. My back was still pretty lit up from the throwdown and from Monday
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 5 reps
Set 4 - 5 reps
B. Plate Squat Flow; 1 rep = squat while holding 15# plate, lift plate oh, lower plate to chest, hinge forward as far as possible without heels coming off ground, return to chest, stand); 4-5 reps x 2-3 sets as warm-up
C. DB Squat Flow; 1 rep is same as ""B""; perform 3-4 reps per arm x 2-3 sets; rest as needed
D. Bottom of Squat alt KB Press @ light load; 4-6 reps/arm x 2-3 sets; rest as needed
+
9 min EMOM Skill Practice working on movement quality and speed of each movement:
Min 1: 30' DB Walking Lunge (switch arms halfway) @ 50#
Min 2: 12 Alt Db Squat Clean @ 50#
Min 3: 12 DB OHS (alt at 6 reps)
B to the 9min EMOM done w/o issue
7/13/2019
#tttTD10
4RFT, 22min Cap
20 S2OH
15 FS
20 BJO
Weights used - 115, 135, 155, 175
3 Rounds + 11 Front Squats
Rest breaks are still too long, and I really need to work on that. The 155lbs and 175lbs S2OH chewed me up and made the FS very difficult. I broke up the rounds of 115 and 135 into 3 or 4 sets to try and save some energy for the rounds of 155 and 175, but that didn't go as planned. Box jumpovers slowed down but I kept a decent pace on those. The front squats were rougher than anticipated
3 Sets of 10-15 reps:
A1. Quadruped T-Spine Rotation
A2. Quadruped T-Spine Floor Slide
A3. Quadruped Lower Quarter Floor Side
B1. Supine Iron Cross
B2. Bretzel with T-Spine Rotation
B3. DB T-Spine Rotation and Hold from Quadruped
+
A. Squat Clean; 30 sec AMRAP @ 70% 1 RM x 4 sets; rest 60 seconds bw sets
I used 185lbs for this, which is less than 70% of my 1RM. My back was still pretty lit up from the throwdown and from Monday
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 5 reps
Set 4 - 5 reps
B. Plate Squat Flow; 1 rep = squat while holding 15# plate, lift plate oh, lower plate to chest, hinge forward as far as possible without heels coming off ground, return to chest, stand); 4-5 reps x 2-3 sets as warm-up
C. DB Squat Flow; 1 rep is same as ""B""; perform 3-4 reps per arm x 2-3 sets; rest as needed
D. Bottom of Squat alt KB Press @ light load; 4-6 reps/arm x 2-3 sets; rest as needed
+
9 min EMOM Skill Practice working on movement quality and speed of each movement:
Min 1: 30' DB Walking Lunge (switch arms halfway) @ 50#
Min 2: 12 Alt Db Squat Clean @ 50#
Min 3: 12 DB OHS (alt at 6 reps)
B to the 9min EMOM done w/o issue
7/13/2019
#tttTD10
4RFT, 22min Cap
20 S2OH
15 FS
20 BJO
Weights used - 115, 135, 155, 175
3 Rounds + 11 Front Squats
Rest breaks are still too long, and I really need to work on that. The 155lbs and 175lbs S2OH chewed me up and made the FS very difficult. I broke up the rounds of 115 and 135 into 3 or 4 sets to try and save some energy for the rounds of 155 and 175, but that didn't go as planned. Box jumpovers slowed down but I kept a decent pace on those. The front squats were rougher than anticipated
Monday, July 8, 2019
7/8/2019
AM
12min AMRAP:
30 Power Snatch @ 75# in sets of 10 UB
30 Power Snatch @ 95# in sets of 5 UB
30 Power Snatch @ 115# in sets of 3 UB
AMRAP Power Snatch @ 135# in remaining time
94 Reps
Low back was very lit up and I skipped the squats
PM
A. Muscle Up; 4 on the min for 8min
Done
+
4 RFT:
8 Strict HSPUs
12 Cal Ski
8 C2B
12 Cal Row
11:14
4/4 for the first 3 rounds of sHSPU, UB last round
~1050-1100 cals/hr on the ski
UB C2B
1250 cals/hr for the first two rounds, 1300 cals/hr for the second, 1750+ for the last round
12min AMRAP:
30 Power Snatch @ 75# in sets of 10 UB
30 Power Snatch @ 95# in sets of 5 UB
30 Power Snatch @ 115# in sets of 3 UB
AMRAP Power Snatch @ 135# in remaining time
94 Reps
Low back was very lit up and I skipped the squats
PM
A. Muscle Up; 4 on the min for 8min
Done
+
4 RFT:
8 Strict HSPUs
12 Cal Ski
8 C2B
12 Cal Row
11:14
4/4 for the first 3 rounds of sHSPU, UB last round
~1050-1100 cals/hr on the ski
UB C2B
1250 cals/hr for the first two rounds, 1300 cals/hr for the second, 1750+ for the last round
Wednesday, July 3, 2019
7/3/2019
A. 10 Strict Behind the Neck Press x 10 sets; rest exactly 60 seconds bw sets (65#) keep tempo controlled
I made it through 5 sets of this before having to break up sets of 10 shoulder press at 65#
+
For Time:
400m Run @ 85% effort
18 Squat Cleans for Time @ 195#
6:38 total time
1:38 for the 400m
4:48 for the cleans - I feel like I have gotten absolutely nowhere with cycling squat cleans and squat snatches despite all the work. This averaged to about 1 clean every 16 seconds. For the first 8-10 cleans I was doing one every 10-12 seconds, so my pace significantly dropped off.
- 4:22 rest, because that made the math easier -
400m Run @ 85% effort
24 Deadlifts for Time @ 275#
3:35 total time
1:38 for the run
2:34 for the deadlifts (8/8/4/4)
This is the only one I'm ok with as far as time to complete goes
- 4:12 rest, again because it made the math easier -
400m Run @ 85% effort
30 Front Squats for Time @ 115#
1:45 for the run
2:45 for the front squats (15/6/9)
I made it through 5 sets of this before having to break up sets of 10 shoulder press at 65#
+
For Time:
400m Run @ 85% effort
18 Squat Cleans for Time @ 195#
6:38 total time
1:38 for the 400m
4:48 for the cleans - I feel like I have gotten absolutely nowhere with cycling squat cleans and squat snatches despite all the work. This averaged to about 1 clean every 16 seconds. For the first 8-10 cleans I was doing one every 10-12 seconds, so my pace significantly dropped off.
- 4:22 rest, because that made the math easier -
400m Run @ 85% effort
24 Deadlifts for Time @ 275#
3:35 total time
1:38 for the run
2:34 for the deadlifts (8/8/4/4)
This is the only one I'm ok with as far as time to complete goes
- 4:12 rest, again because it made the math easier -
400m Run @ 85% effort
30 Front Squats for Time @ 115#
1:45 for the run
2:45 for the front squats (15/6/9)
Tuesday, July 2, 2019
7/2/2019
A1. Star side plank; 60 seconds x2/side; rest as needed
A2. Hollow body hold on GHD machine; 60 seconds x2; rest as needed
A1 and A2 done
+
6min EMOM:
Odd: 10 Burpees AFAP over Barbell
Even: 15 Sec Assault Sprint for Max Cals in time
:22 - :24 - :22 for the burpees
11.5 - 10 - 6.8 for the AB cals
This was absolutely horrible and I was not expecting it. I would finish the burpees and have to kneel down because I felt like I was gonna pass out. This is the same thing that happens when I do MU or thrusters
+
8min AMRAP:
Row 15 Cals
10 Box Jumps
30 Double Unders
4 Rounds + 5 Box jumps
The row was around a 1300-1350 cal/hr pace, I stepped down on the box jumps with the exception of the last 5, and UB dubs
6min EMOM:
Odd: 10 Burpees AFAP over Barbell
Even: 15 Sec Assault Sprint @ 600+ Watts
I think I completed the burpees in :24-26 seconds, not sure about the cals
+
8min AMRAP:
Row 16 Cals
8 BFB
5 rounds + 4 cals
Row was at a 1300+ cals/hr pace for the first 4 rounds, and around 1280 for round 5
A2. Hollow body hold on GHD machine; 60 seconds x2; rest as needed
A1 and A2 done
Side Lying Ext Rot 1x12/side 1kg
Banded Bent Arm Ext Rot 1x12
Banded Alternating Bent Arm Ext Rot 1x6/side
Band Pullaparts 1x12
Subscap Gemini Release
Wall SA Bent Arm Rotations 1x12/side 1kg
Sequenced Rotation to Press 1x12/side 1kg
Did all these prior to the EMOMs and AMRAPs
6min EMOM:
Odd: 10 Burpees AFAP over Barbell
Even: 15 Sec Assault Sprint for Max Cals in time
:22 - :24 - :22 for the burpees
11.5 - 10 - 6.8 for the AB cals
This was absolutely horrible and I was not expecting it. I would finish the burpees and have to kneel down because I felt like I was gonna pass out. This is the same thing that happens when I do MU or thrusters
+
8min AMRAP:
Row 15 Cals
10 Box Jumps
30 Double Unders
4 Rounds + 5 Box jumps
The row was around a 1300-1350 cal/hr pace, I stepped down on the box jumps with the exception of the last 5, and UB dubs
6min EMOM:
Odd: 10 Burpees AFAP over Barbell
Even: 15 Sec Assault Sprint @ 600+ Watts
I think I completed the burpees in :24-26 seconds, not sure about the cals
+
8min AMRAP:
Row 16 Cals
8 BFB
5 rounds + 4 cals
Row was at a 1300+ cals/hr pace for the first 4 rounds, and around 1280 for round 5
Monday, July 1, 2019
7/1/2019
A1. TnG power snatch; 10, 10, 10; rest 1 min (light)
75 - 85 - 95
A2. TnG power snatch; 6, 6, 6; rest 1 min (moderate)
105 - 115 - 125
A3. TnG power snatch; 3, 3, 3; rest as needed to recovery (heavy)
135 - 145 - 155
B1. Box Step Ups @ 60#/hand; 10 reps AFAP x 4 sets; rest 20 seconds
:30 - :28 - :28 - :29
B2. DB OH Walking Lunge @ 60#; 50' AFAP x 4 sets; rest 20 seconds (switch hand at 25') (one DB OH)
Done
B3. Strict HSPUs; 10 AFAP x 4 sets; rest 3min
UB (:22) - UB (:22) - 6/4 (:38 total time, :12 rest) - 4/3/3 (1:13 total time, :10 and :12 rest)
My back was pretty arched during each set and my shoulders, not triceps, fatigued quite quickly. I was also holding my breath a lot during the last two sets
I'm starting to have some anterior delt pain when pressing, which is definitely great
15-12-9-6-3
Deadlift @ 275#
10-8-6-4-2
Muscle-up
9:31
5/5/5 - 4/4/4 - 5/4 - 3/3 - 3 on the deadlifts
4/3/3 - 4/4 - 3/3- 4 - 2 on the MU
This was very rough. I tried to hold a 8-10 second break on the deadlifts but that quickly went out the window after the round of 15 and I have no idea what my rest breaks were like on either movement after that. Safe to say you'd think they were too long though. I had huge issues going from the MU to the deadlifts. I would get really lightheaded following the MU, which has happened pretty regularly and was a big issue from MU to thrusters in that lunge/sled drag + back squat/MU + thruster/C2B thing from a few weeks ago. But then, I had the same issue moving from thrusters to C2B so who knows.
20min Easy Bike Cooldown
Done
75 - 85 - 95
A2. TnG power snatch; 6, 6, 6; rest 1 min (moderate)
105 - 115 - 125
A3. TnG power snatch; 3, 3, 3; rest as needed to recovery (heavy)
135 - 145 - 155
B1. Box Step Ups @ 60#/hand; 10 reps AFAP x 4 sets; rest 20 seconds
:30 - :28 - :28 - :29
B2. DB OH Walking Lunge @ 60#; 50' AFAP x 4 sets; rest 20 seconds (switch hand at 25') (one DB OH)
Done
B3. Strict HSPUs; 10 AFAP x 4 sets; rest 3min
UB (:22) - UB (:22) - 6/4 (:38 total time, :12 rest) - 4/3/3 (1:13 total time, :10 and :12 rest)
My back was pretty arched during each set and my shoulders, not triceps, fatigued quite quickly. I was also holding my breath a lot during the last two sets
I'm starting to have some anterior delt pain when pressing, which is definitely great
15-12-9-6-3
Deadlift @ 275#
10-8-6-4-2
Muscle-up
9:31
5/5/5 - 4/4/4 - 5/4 - 3/3 - 3 on the deadlifts
4/3/3 - 4/4 - 3/3- 4 - 2 on the MU
This was very rough. I tried to hold a 8-10 second break on the deadlifts but that quickly went out the window after the round of 15 and I have no idea what my rest breaks were like on either movement after that. Safe to say you'd think they were too long though. I had huge issues going from the MU to the deadlifts. I would get really lightheaded following the MU, which has happened pretty regularly and was a big issue from MU to thrusters in that lunge/sled drag + back squat/MU + thruster/C2B thing from a few weeks ago. But then, I had the same issue moving from thrusters to C2B so who knows.
20min Easy Bike Cooldown
Done
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