12/31/2019

A. Split Jerk Prep we did last week
B. Split Jerk; 1 on the 60 seconds for 8 sets
Stuck with 185lbs, forgot to video a few though. My foot positioning felt pretty good on these. However, I did not start at the same spot each time so I'm not sure if my feet hit the same position on the mats during each rep.

Set 1 - Set 2 - Set 3 - Set 4 - Set 5 - Set 6

C. Hang Power Clean + Hang Squat Clean + Front Squat; 1 complex on the 90 seconds for 8 sets (build from last week)

135lbs - 165lbs - 185lbs - 195lbs - 205lbs - 215lbs - 225lbs


4 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
3 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 Power Snatch
rest 3min
4 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
3 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 Thruster
rest 3min

I tried to hold >1200 watts for the bike. The BFB took about 22-25 seconds to complete, the PS were UB, and the thrusters were UB

12/27/2019

Getting back to Tampa yesterday took far longer than it should have, and I was feeling a little rough. I pushed where I felt confident but reeled the PS/BFB back a little bit. 

A. Squat snatch; start at 115#, add 10# every minute until failure - add 5# after 165#
Built to 205lbs, however I added 10lbs each minute. There was one miss at 195lbs, I felt it was an easy one to make up and made my next attempt at 195lbs. The one I made at 205lbs wasn't pretty, but after a long day yesterday hitting 205lbs was good.

B. Auto Regulated Back Squat; 1 rep @ 88% of last weeks tough 5RM - rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explsosive
Used 255lbs for each set. Squats didn't feel too hot today. I made it to 5 reps the first set and 4 reps the second

I changed the PS/BFB to what follows
8 Sets
8 PS @95lbs
10 BFB
2min rest between sets
Each set was about 1min, fastest was set 8 (50 seconds) and the slowest was 1:02. I split the snatches into 4/4 and tried to minimize contact with my hip as I brought the bar to the ground to speed the reps up

12/10/2019

A. Squat snatch; waveload (power if needed)
Wave 1: 3 singles, start at 74-78% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
175 - 180 - 185

Wave 2: 3 singles, start at 78-82% of 1RM add 5lbs/side each make, rest 60 sec bt lifts
180 - 185 - 190

Wave 3: 3 singles, start at 82-86% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
185 - 200(f) - 200 - 215
rest 2-3 min between all waves
Definitely forgot about this 2-3min rest and just rested about a minute between all of the reps

B. Autoregulated Box Back Squat - 1 rep 5+lb from last week- rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explosive
Used 255lbs, made it to 5 reps on the first set and 4 reps on the second. If this was all I had for the day I would have pushed harder, but I wanted to make sure I could properly execute the following 2 round piece

2 Rounds:
30 Cal Assault ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Power Snatch @ 95#
7 Burpees over Bar
rest 2min
30 Cal Row ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Deadlift @ 255#
25' HSW
rest as needed to recovery

Round 1
190/230/275 on the echo bike
2 rounds + 4 BFB on the AMRAP - 3/2/2 on the PS

800/1000/1150 on the rower
3 rounds + 2 DL on the AMRAP- 4/3 on the DL, UB HSW

Round 2
200/240/280 on the echo bike
2 rounds + 2 BFB on the AMRAP - 4/3, 4/3, singles on the PS

800/1000/1200 on the rower
3 rounds on the AMRAP - 4/3 on the DL, UB/not UB/UB on the HSW

12/9/2019

Row @ 6-8 sec/500m faster than 2k pace until you reach 8/10 effort (should not be hitting muscular failure - stop before large amounts of local fatigue)
rest 60 seconds
x until until you reach total 1000m
This took 3 sets, rowed at a 1:34/500m pace


Row 1000m ---> increasing effort as follows:
200m @ 13sec/500m slower than 2k pace
200m @ 9 sec/500m slower than 2k pace
200m @ 5 sec/500m slower than 2k pace
200m @ 2k pace
200m @ 2-3 sec/500m faster than 2k pace
rest 5min bw sets
x4

Finished 4 sets. First three were great, but I fell off the rails in the 4th set and stopped there

Goal Paces - 1:55/500m, 1:51/500m, 1:47/500m, 1:42/500m, 1:39-1:40/500m

Set 1 - 1:55.7, 1:51.5, 1:47, 1:41.7, 1:39.5
Set 2 - 1:55.5, 1:51, 1:47.5, 1:42.7, 1:40.5
Set 3 - 1:55.7, 1:51, 1:47.2, 1:42.5, 1:41.2
Set 4 - 1:56.5, 1:52, 1:50, 1:48, 1:47.4

12/6/2019

A. Front Squat @ 20X1; 6 reps x 4 sets;, rest 2 min (work on proper positioning with hamstrings activating through range)

135lbs x2 sets, 155lbs x2 sets

My legs are still incredibly sore and this was as heavy as I could go while still maintaining good positions

B. Strict press @ 21X3; 6 reps x 4 sets, rest 2 min (find a tough working load at this tempo and rep range by the last set)
65lbs - 75lbs - 85lbs - 85lbs

Tempo strict press is pretty difficult when you've got very long arms.

EMOM 10 min:
Odd- 6 S2O 115#
Even- 8 bbjo @ 24"
+
EMOM 10 min:
Odd- 6 strict hspu

Held 6 reps for the first two sets, 5 for the next two, then only got 2 the last minute
Even- 4 Muscle ups

MU felt very good today

+
EMOM 10 min:
Odd- 8 CTB pull ups
Even- 8 kipping hspu

12/3/2019

Row @ 90% last week's max wattage until you reach 8.5/10 RPE (30 second max time)
goal was 747W, held it just under that for about 30 seconds
rest 3-4min with active walk recovery
x2 total sets
+
Row 500m ---> increasing effort every 100m as follows:
100m @ 9sec/500m slower than 2k pace
100m @ 6 sec/500m slower than 2k pace
100m @ 3 sec500m slower than 2k pace
100m @ 2k pace
100m @ 3 sec/500m faster than 2k pace
rest 2:30-3:30
x6 sets

Started at 1:51/500m and build to 1:39/500m, and stayed within + or - 1 second or so of those times