8/27/2019

3 Sets: 
10 Cal Assault Sprint @ 90+% effort 
4 Squat Clean @ mod-tough load for day 
rest 1min bw sets 
Not sure about total time, but the 10 cals on the bike took 21-22 seconds. Squat cleans were at 195lbs and I think I did a pretty good job keeping on the bar and getting through them quickly.

+
A1. BFR Cuffed Bike; 2min @ mod pace x 2 sets; rest exactly 20 seconds (keeping cuffs on for c2/c3) 
175 watts for both sets

A2. BFR Cuffed Back Squats; 6 reps x 2 sets; rest exactly 20 seconds 
195lbs for each set

A3. BFR Cuffed Deadlift @ 155#; 20 UB reps x 2 sets; rest 3min bw sets 
got both sets unbroken

+
2min AMRAP: 
30 Double Unders 
8 DB Power Cleans @ 50# 
2 + 2 DB PCs, UB dubs and UB DB PCs

rest 2min 

2min AMRAP: 
30 Double Unders 
8 DB Snatch @ 50# 
2 Rounds + 4 DB Snatches, forgot how to do dubs on this one and the last one

rest 2min 

2min AMRAP: 
30 Double Unders 
5 DB Devils Press @ 50# 
2 Rounds

8/23/2019

5 Sets: 
6 Bar Facing Burpee
2 Squat Snatch @ mod-tough load based on feel 
rest 1min bw sets 
Used 155lbs for each set, no misses. Each one took about 1min


A1. BFR Cuffed Bike; 2min @ mod pace x 2 sets; rest exactly 20 seconds (keeping cuffs on for c2/c3) 
175 watt average for set 1, about 145 for set 2

A2. BFR Cuffed Back Squats; 6 reps x 2 sets; rest exactly 20 seconds 
185lbs for each set

A3. BFR Cuffed Thrusters @ 75#; 20 UB reps x 2 sets; rest 3min bw sets 
A1 and A2 were a bit conservative because of A3, but I got the 20 UB thrusters for each set


For Time: 
40 Deadlift @ 185# 
40 Bar Facing Burpees 
40 Kettle Bell SA Snatches @ 53# (20/arm) 
7:15
I split the deadlifts into 10s, finishing right around 1:34 or so. The bfb took just over 3min, putting me around 4:40-4:45 or so. I switched the kb snatches every 5, for some reason I read this as switch every 5. Which, when you think about it, does not make sense based on what you wrote. I should've pushed to sets of 10. 

8/19/2019

A. Squat Snatch; 3 Tng reps x 5 sets; rest 2min bw sets (build to a tough 3 reps) 
115 - 135 - 155 - 165 - 175

B. Power Clean and Jekr; 3 TnG on the min for 5min (use 70ish% of 1RM) 
185lbs

I handled A and B a lot better than last week, but they were still rough. Both the snatches and c&j felt pretty good today

EMOM 16 min:
1- 30 sec max thrusters w/ 45lbs barbell (switched to the barbell thrusters because the class was using all the wall balls for their workout)
17 - 16 - 15 - 14

2- 30 sec max reps CTB
15 - 14 - 11 - 12

3- 30 sec max kipping hspu
12 - 11 - 8 - 8 

4- 30 sec max reps SA DB Squat Clean @ 50# (alt each rep) 
8 - 8 - 8 - 8

8/17/2019

#tttTD14

12min AMRAP
60 T2B
50 BFB
40 DL @ 225lbs
30 sHSPU

158 reps

Split the T2B into 10/10/10/10/10/5/5. I started cramping pretty bad at around rep 45 and took about 25-30 seconds after the T2B to try and stretch to stop my abs from cramping. I'm like 65% sure I did 60 bfb. I was pretty aggressive with my pace on the bfb and when I hit 20 I kept telling myself '5 more at this pace' but quickly lost count of where I was at. I split the deadlifts up into 5/5/5/5/5/5/4/3/3, the rest breaks got a little too long though. I finished the deadlifts with about 38 seconds left and was able to crank out 8 sHSPU. There were a bunch of chalk breaks throughout this one, it was very hot and humid in the gym today, but I tried to make them quick

8/16/2019

Modified Standard Workout from Games:
30 clean and jerks (115#)
20 muscle-ups
30 snatches (115#)
10:47

Singles on the c&j and snatches, 5s on the MU. I was able to move the barbell forward when doing the c&j and snatches, but only a yard every 5 reps. For the MU I used one set of rings.


A1. Hanging L Hold; accumulate 40 seconds x 2 sets; rest 1min
A2. Ring Support Hold; accumulate 40 seconds x 2 sets; rest 1min
A3. Side Plank Hold; accumulate 40 seconds x 2 sets; rest 1min 
A4. Sorenson Hold; 40 seconds x 2 sets; rest 1min 
Done

8/14/2019

A1. Seated DB Strict Press; 8 reps x 3 sets; rest 45 seconds 
Used 35lbs dbs

A2. Incline DB Bench Press; 8 reps x 3 sets; rest 45 seconds 
Used 50lbs dbs

A3. DB Bench Press; 8 reps x 3 sets; rest 45 seconds 
Used 50lbs dbs

A4. Strict Ring Dip; AMRAP in 45 seconds x 3 sets; rest to full recovery 
12 - 10 - 10

Didn't have a spot to do neutral grip pull-ups so I did the following:

Pronotated Grip Pull-up; AMRAP in 1min 
16
rest 1min 

Supinated Grip Pull-up; AMRAP in 1min 
10
rest 2min

Pronated Grip Pull-Up; AMRAP in 30 seconds
7
rest 1min

Supinated Grip Pull-Up; AMRAP in 30 seconds
7

8/9/2019

A1. HSW; 45' AFAP x 3 sets; rest 30 seconds 
UB for each set
 
A2. Strict HSPUs; 7 perfect reps x 3 sets; rest 30 seconds 
UB - 4/3 - 4/3
Rest breaks were kind of long for these, but those sets of 4 and 3 were max effort sets

A3. K HSPUs; 14 for time x 3 sets; rest 3min 
5/5/4 - 7/7 - 6/4/4
Like the sHSPU, the rest breaks were a bit too long, but I tried to go for max effort sets.

I had a bi of a headache after these, and cut a set off. I sat around for a bit to try and get it to calm down before moving on to the following

4 total sets: 
30 Sec AMRAP Thrusters @ 95# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Power Snatch @ 95# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
45' SA DB OH Walking Lunge @ 50# (alt arms at 15 seconds) 
rest to recovery bw sets 

Only real goal for this was 15 UB thrusters and 10 cal row each set, I was ok with whatever happened after that. I started getting a headache again and only managed 4 sets, but Im' happy with the effort. 

Set 1 - 15 thrusters, 10 cal row, 9 ps (3s), 9 bfb, 45' lunge
Set 2 - 15 thrusters, 10 cal row, 9 ps (3s), 9 bfb, 45' lunge
Set 3 - 15 thrusters, 10 cal row, 7 ps (3/2/2), 8 bfb, 45' lunge
Set 4 - 15 thrusters, 10 cal row, 8 ps (3/3/2), 8 bfb, 45' lunge

8/5/2019

Got out pretty late today and didn't have much time to train. You noted for the following workout that it should be at a 75-80% effort but I ignored that 

50 Cal Assault Buy-in 
Then......
10 Rounds for Time:
10 Wall Balls 
8 TTB 
6 Bar Facing Burpee 

18:30

1200-1250 cals/hr on the bike

UB wall balls

4/4 T2B  x9 rounds, UB round 10

Transitions were solid up until rounds 6-9 when moving from bfb to wall balls. Nothing excessive, but I held about 9 seconds between movements and between breaks on T2B otherwise. There were two chalk breaks that took longer than that, otherwise, not a bad day

8/2/2019

I'm one week behind on this progression, and I knocked one set of the A1-A3 sequence due to time

A1. HSW; 30' AFAP x 3 sets; rest 30 seconds (15' down and back) 
UB for each set

A2. Strict HSPUs; 6 perfect reps x 3 sets; rest 30 seconds 
UB for each set

A3. K HSPUs; 12 for time x 3 sets; rest 3min 
UB for each set, forgot to time how long each set took


4 total sets: 
30 Sec AMRAP Thrusters @ 95# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Power Snatch @ 95# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
30' SA DB OH Walking Lunge @ 50# (alt arms at 15') 
rest to recovery bw sets 

Set 1 - 14 thrusters, 10 cal row, 7 power snatches (singles), 9 bfb
Set 2 - 15 thrusters, 11 cal row, 8 power snatches (3/3/1/1), 9 bfb
Set 3 - 15 thrusters, 10 cal row, 9 power snatches (3/3/3), 9 bfb
Set 4 - 15 thrusters, 10 cal row, 8 power snatches (3/3/2), 9 bfb

For once thrusters didn't feel like they were stealing my soul

8/1/2019

10min C2 for Max Cals

208 cals

1248 cal/hr average
276 watt average
79rpm average
1:48.3/1000m average pace