11/27/2019

A. Split Jerk; 6 singles @ 80%; rest as needed
225 - 225 - 225 - 235 - 245 - 255
Built to 255 just see how it felt

B1. Deadlift; 10 reps @ 275lbs x 3 sets; rest 30 seconds
B2. Deadlift; 10 reps @ 185lbs x 3 sets; rest 3min bw sets
UB on B1 and B2 for each set

3 Sets:
10 Strict HSPUs
5 Muscle Ups
10 K HSPUs
10 C2B

Set 1 - UB for everything, ~2min total time
Set 2 - UB on everything but the kHSPU (6/4), 2:30ish total time
Set 3 - UB on everything but the kHSPU (9/1), 4ish mintues (My quad cramped so badly coming off the wall on the sHSPU that I my leg buckled and I had to stretch it for about a minute before I could keep moving)

11/26/2019

10 Max effort pulls on Row erg for maximal wattage
rest to recovery
x4 sets
Set 1) 733 watts - 2822 cals/hr - 1:18/500m pace
Set 2) 832 watts - 3121 casl/hr - 1:15/500m pace
Set 3) 810 watts - 3086 cals/hr - 1:16/500m pace
Set 4) 832 watts

Row 50 cals @progressive intensity
10 cals @70%
10 cals @80%
10 cals @90%
10 cals @100%
rest 1:1
x2 sets
2:20 for both sets, 1000 - 1150 - 1300 - 1450 - 2000cals/hr
Middle two sets need some work as far as pacing goes

+
Row 2k @progressive intensity
1000m @70%
500m @80%
250m @90%
250m @100%
1k at 1:58/500m
500m at 1:55/500m
250m at 1:50/500m
250m at 1:40ish/500m

+
row sprint 20 seconds @100%
rest 3 min
x2 sets
Set 1) 1:21.9 /500m
Set 2) 1:22.6/500m

3 rounds for quality
- 10 scap push ups (quadruped, focus on keeping space between your ears and shoulders)
- 5/arm single arm assisted scap pull ups
- 10-15 sec table top hold
- 10 band pull aparts
+
3 rounds for quality
- 10 alternating prone scorpion stretches
- 10 alternating single leg T2B
- 15-20 sec arch hold (breathe!)
- 15-20 sec hollow hold (breathe! legs straight but reach your arms along your sides to engage your lats)

11/19/2019

A. 6min EMOM - 2 Push Jerks
205 - 205 - 205 - 215 - 225 - 225

B. Squat Snatch; 1 on the 30 seconds for 20-30 reps based on feel (you choose load)
135 x6 - 155 x6 - 165 x6 - 175x4 - 185x4
No misses on these, positions felt really good
+
Row 500m @ 2k goal pace
rest 2min
x6 sets

1:42.4/500 - 1:42.2/500 - 1:42.3/500 - 1:42.4/500 - 1:43.2/500 - 1:42.9/500
Very pleased with the pacing for each set

11/15/2019

A. Box Step Overs; 12 alt'ing reps x3; rest 90 seconds
I used two 50lbs dumbbells for these, and they were quite difficult. I think my posture is negatively affecting my breathing, and this combined with the dumbbells blowing up my grip makes these much more difficult than they should be

B. 1 1/4 front squats; 3 reps x 5 sets; rest 2 min
185 - 185 - 205 - 205 - 205

C1. Sumo good mornings; 10 slow controlled reps x3; rest 1 min
C2. Single leg hip thrusts; 12 x3/side; rest 1 min
C3. Single leg RDL; 8 x3/side; rest 1 min
I used 95lbs for C1-C3 and my hamstrings are lit up

11/13/2019

A1. Front Squat @21x1; 6 reps x 3 sets; rest 1min
Stayed light on these and tried to maintain perfect positioning, used 165lbs for each set

A2. Strict Chest to Bar Pull-up; 5 reps x 3 sets; rest 2min

Row 500m @ 3 sec slower than 2k goal pace
rest 2min
x6 sets 
Held 1:45.1-1:45.2 for each set, and averaged about 25 strokes per minute. I did an extra set at the end at a 1:42/500m pace just to see how the next week of this would feel, and its gonna be muy spicy