12/16/2020

A. Pause Push Jerk; 2 on the min for 8 minutes with 2 sec pause in catch
These were a little awkward so I used 135lbs for each minute

4 min AMRAP
4 PS @ 135#
7 Bar Facing Burpees

4 rounds + 2 reps 

The power snatches felt absolutely awful. Anything over 95lbs has felt very awkward over the past few weeks and these felt much heavier than 135lbs. I went UB the first round, went 2/2 on the second, and singles on the remaining rounds. Not sure why they felt so horrible, but it was frustrating.

Rest 2 min

4 min AMRAP
3 Hang Squat Clean @ 135#
9 TTB

5 rounds

UB HSC and 5/4 T2B

Rest 2 min

4 min AMRAP
5 Power clean @ 135#

35 dubs

4 rounds + 13 reps

I did 35 dubs instead of 24 because I can't pay attention. The power cleans felt much more fluid than the power snatches, and I was able to go UB on each set of 5

12/14/2020

A. Hang Snatch; 3 on the min for 6 minutes

95 - 95 - 105 - 105 - 115 - 115

B. Power clean x 1.1.1.1.1 x5 sets; rest 12 sec/2 min

185 - 205 - 215 - 225 - 235

C. Back Squat; 3.3.3 x 3 sets; rest 20 sec; rest 3min (heaviest possible load)

265 - 275 - 275

These were quite tough

10 snatches @ 95#
12 bar-facing burpees
10 snatches @ 95#

2:03 - 5/5 on the power snatches

Rest 1min

12 bar-facing burpees
10 snatches @ 95#
12 bar-facing burpees

2:27 - 5/5 on the power snatches

Rest 3min

6 Bar Muscle Ups
12 Bar-facing burpees
6 Bar Muscle Ups

2:39 - UB bar MU

Rest 1min

12 Bar-facing burpees
6 Bar Muscle Ups
12 Bar-facing burpees

2:21 - UB bar MU

13:30 total time

12/7/2020

A. Squat Snatch;

20 Sec AMRAP @ 135
rest 1:40
30 Sec AMRAP @ 155
rest 1:30
40 Sec AMRAP @ 165
rest as needed
x2 sets

Set 1) 4 - 4 - 4

Set 2) 4 - 5 - 4

C. Strict HSPUs; 30 for time
This was incredibly disappointing and I do not think I've gotten anywhere with sHSPU

3:42 - 5/5/5/3/3/3/3/3 - the first 15 took me 50 seconds and my shoulders felt great, the second I kicked up for rep 16 they blew up and the last 15 reps took almost 3min

4 Sets:
15 CTB
10 Deadlifts @ 275#
10 DB STOH @ 50#
10 Deadlifts @ 225#
25' HSW

This absolutely ruined me and I had to scale the HSW to 25ft right from the start. This was extremely aggressive and I was not able to keep up with it. My left shoulder stayed in its socket for the pull-ups, but it was absolutely useless for the db STOH and HSW. Like I was having trouble pressing a 25lbs db overhead with my left shoulder kind of useless.

Set 1) 3:45 - broke the C2B and DL into 5s

Set 2) 3:48 - broke the C2B and DL into 5s

Set 3) 4:06 - broke the C2B and DL into 5s

Set 4) no idea about the time, I completely fell apart during the 225lbs DL. It took me over a minute to get one of the 25lbs plates of the bar after the 275lbs DL because it kept getting caught on something for no reason. By the time I got to the HSW I could barely move, the db STOH had just destroyed me, and I made it maybe 10ft before I decided to stop and lie down

12/4/2020

A1. Single Arm Bear To Bridge; 5 reps/side x 3 sets; rest 45 seconds
A2. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Serratus Wall Slides; 10-12 reps x 3 sets; rest 1min https://www.youtube.com/watch?v=EugElNVC2BU

10 Front Squats @ 100#

8 Cal Bike
10 Front Squats @ 100#
rest 1min
8 Cal Bike
10 Back Squats @ 100#
8 Cal Bke
rest 3min
10 Back Squats @ 100#
8 Cal Bike
10 Back Squats @ 100#
rest 1min
8 Cal Bike
10 Front Squats @ 100#
8 Cal Bike
rest as needed
x2 TOTAL SETS 

Set 1) 1:18 - 1:29 - 1:30 - 1:23

Set 2) 1:17 - 1:38 - 1:38 - 1:30

My legs felt like jello, went UB on all the squats and held 1200 cals/hr on the C2 bike

12/2/2020 and 12/3/2020

12/2/2020
6 Sets:
1000m AB
15 TTB
500m Row
60 Double Unders

rest 3min bw sets 

Finished each set in about 5:30. I went UB on the T2B and dubs, for the bike I held about 1:56/1000m and on the row I held about 1:53/500m

12/3/2020

A. Squat Clean;
20 Sec AMRAP @ 60% (185lbs)
rest 1:40
30 Sec AMRAP @ 70% (205lbs)
rest 1:30
40 Sec AMRAP @ 80% (225lbs)
rest as needed
x2 sets

Set 1 - 4, 5, 5

Set 2 - 5, 5, 4

B. Strict HSPUs; 10min EMOM of 15 sec AMRAP (must stop at 15 seconds)

4/3 - 4/3 - 4/3 - 4/3 - 3/1 - 4 - 4 - 4 - 5 - 4

+
8 sets. one every 2min, alternate between:
Odd Sets:
10 Deadlifts @ 245#
12 CTB Pull-ups

I reduced the weight for the DL because my back is still sore from Monday, and I reduced the reps for the C2B because of my shoulder. Despite the reduced C2B reps, I had a good warm up and felt more confident than usual that it would remain attached to my body, so I went UB for each set. However, my shoulder is extremely sore today and I wish I had broken them up into two sets. Overall volume of C2B is fine, but the intensity is what currently worries me

Even Sets:
8 Power Cleans @ 115#
12 Box Jump Overs @ 24"

1min cap on rounds

11/30/2020

A. Below knee paused squat snatch x1/Squat snatch x1; rest 2 min x 5 sets of the complex

95 - 125 - 135 - 145 - 155

B. Power clean x 1.1.1.1.1 x3 sets; rest 12 sec/2 min

185 - 205 - 225

C. Back Squat; 4 reps x 6 sets @ 80-85%; rest 2min bw sets

285lbs

+
Every 2min for 8 sets (4 of each couplet)
Odd Sets:
8 Power snatch @ 95#
8 BF Burpees
..
Even Sets:
6 BMU
8 BF Burpees 

Finished each set in about 50 seconds, went UB on everything

11/23/2020

A. Squat clean/Push Jerk singles, 1 rep every 20 sec for 6 reps, rest 2 min x 4 working sets, crisp and quick lockout with good footwork

185lbs for each set

B. Back Squat; 6 reps x 4 sets @ 80%; rest 2min bw sets

265lbs

+
Open 16.3
AMRAP in 7 minutes
10 Power Snatches (75lb)
3 Bar Muscle-Ups

6 rounds + 10 PS

I broke the PS into 5/5 and did first three rounds of bar MU as singles. I had anticipated my grip would blow up pretty quickly but after three rounds I felt confident going UB on the bar MU for the remainder of the workout. Hindsight being 20/20, I think I would have started going UB from the start
...
rest 5min
...
50 BFB For Time

3:29

11/20/2020

A. Squat snatch; waveload
Wave 1: 3 singles, start at 79-84% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

165 - 170 - 175

No misses

Wave 2: 3 singles, start at 81-88% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts

170 - 175 - 180

No misses

Wave 3: 3 singles, start at 83-90% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts
rest 2-3 min between all waves

175 - 180 - 185

No misses
B. Hang Squat Clean + 4 Front Squats; build to a tough complex (3 working sets); rest as needed

Built to 245lbs

6 sets. one every 2min, alternate between:

Odd Sets:
10 Deadlifts @ 245#
10 CTB Pull-ups

15 pullups is too many at too high an intensity for me to feel confident doing them with how my shoulder continues to want to be problematic
...
Even Sets:
8 Power Cleans @ 115#
5 Ring Muscle Ups
1min cap on rounds

I have huge issues breathing during MU

11/18/2020

A. Power Snatch:

20 Sec AMRAP @ 65% - 135lbs
rest 1:40
30 Sec AMRAP @ 75% - 155lbs
rest 1:30
40 Sec AMRAP @ 85% - 175lbs
rest as needed
x2 sets

Set 1) 5 - 5 - 5 (all were singles)

Set 2) 8 (UB) - 7 (2/1s) - 4 (1s)

B. Perform 8 sets of 3 reps @ 2-4" shorter than "B" - make these fast and explosive reps

Not sure about the deficit but it was greater than last week

10 Thrusters @ 95#
10 BFB
10 Thrusters @ 95#
rest 1min
10 Cal Bike
15 Wall Balls @ 30#
10 Cal Bke
rest 3min
15 Wall Balls @ 30#
12 BFB
15 Wall Balls @ 30#
rest 1min
10 Cal Bike
12 Thrusters @ 95#
10 Cal Bike
rest as needed
x2 TOTAL SETS 

Times noted are for each working portion

Set 1) 1:40 (UB thrusters) - 2:04 (UB WB) - 2:08 (UB WB) - 2:03 (UB thrusters)

Set 2) 1:47 (UB thrusters) - 2:31 (10/5 WB) - 3:18 (5/5/5 WB) - 2:00 (UB thrusters)

My shoulder blew up pretty quickly, the thruster/burpee and wall ball/burpee combos were the worse. I'm not entirely sure how I held it together to go UB during the first set, but I had a hard time lifting my arms over my head by the end. During the second set the wall balls were the worst part, I tried to keep to short rest breaks but my shoulders were toasted by that point. Somehow the combination of a C2 bike and thrusters was more palatable than wall balls and burpees. For the bike I was between 1000-1100 cals/hr, which is a little on the slow end as far as I'm concerned, but it was consistent, so there's that.

11/17/2020

1min AMRAP TTB

34 reps (UB)

rest 1min

1min AMRAP Double Unders

113 reps (UB)

rest 1min

1min AMRAP HSW

66ft (15ft segments)

5 RFT:
1000m Assault Bike
500m Row 

21:15

Round 1 - 1:58/1k, 1:57/500

Round 2 - 1:58/1k, 1:57/500

Round 3 - 1:58/1k, 1:55/500

Round 4 - 1:58/1k, 1:52/500

Round 5 - 1:55/1k, 1:49/500

I lost some time during the transitions because I would reset each machine to count down from 1000m or 500m, and I think I was a bit too conservative for the first 3 rounds, but not bad overall

11/16/2020

A. Squat clean/Push Jerk singles, 1 rep every 20 sec for 6 reps, rest 2 min x 3 working sets, crisp and quick lockout with good footwork

135 - 155 - 175

B. Back Squat; 8 reps x 4 sets @ 75%; rest 2min bw sets

245lbs

Every 3min for 4 sets
6 Squat Snatch @ 115#
9 cals Bike (C2)
12 BFB

Set 1) 1:44 - UB squat snatches

Set 2) 1:41 - UB squat snatches

Set 3) 1:52 - UB squat snatches

Set 4) 1:58 - UB squat snatches

This was extremely unpleasant. I ended up resting an extra 15 seconds after set 2 and an extra 30 after set 3 because my recovery was not good at all during this and I was in pretty rough shape.

Every 3min for 4 sets
7 BMU
9 cals Bike (C2)
3 Squat Snatch @ 155# 

Set 1) 1:44 - UB bar MU, singles on the snatches

Set 2) 1:55

Set 3) 2:00

Set 4) 2:00

This was also unpleasant. The heavier snatches just take a really long time for me. I was able to get the first two done in a reasonable, but still too slow, amount of time. But getting the third one done took a while. I didn't miss any, but each one took a lot out of me and I had to rest a lot before attempting the third one.

11/13/2020

A. Squat snatch; waveload

Wave 1: 3 singles, start at 77-82% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

160 - 165 - 170 
Wave 2: 3 singles, start at 79-84% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts

165 - 170 (miss) - 175

Wave 3: 3 singles, start at 81-86% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

170 - 175 - 180

rest 2-3 min between all waves
B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 84-88%, rest 3 min bt complexes x 5 working sets

225 - 235 (missed the jerk) - 235 - 225 - 225

Split jerks didn't felt sloppy and unstable when I bumped the weight up to 235lbs so I dropped back to 225. Somehow my shoulder felt more stable with the snatches than the jerks

On the 2min for 8 sets, alt between:
Odd:
10 Thrusters @ 95#
8 BFB

Even:
12 Wall Balls
8 Burpee

Each set took ~48-55 seconds, UB thrusters and wall balls

11/11/2020

A. Power Clean;

20 Sec AMRAP @ 185lbs
rest 1:40
30 Sec AMRAP @ 205lbs
rest 1:30
40 Sec AMRAP @ 225lbw

rest as needed
x2 sets

Set 1) 5 - 6 - 5

Set 2) 6 - 5 - 5

B. Deadlift; build to a tough set of 10 for the day

355lbs

C. Perform 10 sets of 2 sHSPU @ 2" deficit- make these fast and explosive reps
Did 4 reps the last set

For Total Time:
3 Rounds:
6 Ring Muscle Ups
12 Alt DB Snatch @ 50#
into:
3 rounds:
14 CTB
7 two arm DB power snatch 50#

12:15 total time

First 3 rounds took 5:25, I split the MU into 3/3 and went UB on the db snatch. I'm not sure how long of a 'break' I took between the 3 rounds but I'd guess the second 3 rounds took about 6:30-6:40. On the second 3 rounds I went 4/4/3/3 on the C2B and 4/3 on the double db snatches for the first two then 5/5/4 and UB on the last round. My shoulder is still in its socket, however I didn't have much urgency when moving through this.

11/4 and 11/5 2020

11/4/2020

B1. 15 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 4, rest 90 sec

B2. AMRAP UB pike HSPU to 1"" deficit (toes or knees on box) x 4 rest 90 sec
B3. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 x 4 sets p/ arm, rest to recovery

I cut a set off this because it takes a really long time to do, and I used 25lb dbs for B1 and B3. For B2 I got like 20+ reps each time, which seems excessive. I got 5-6 reps on each arm for B3

6 Sets:
200m Run @ mod effort
11 STOH @ 115#
13 CTB Pull-ups
easy bike for 2min bw sets
*goal is that every set of STOH/CTB UB

I went UB on each set. But after the second set I had to wait like 20 seconds before I could start the C2B. Each set took about 2min, the last one took about 2:20. My arms were and are very sore, probably wasn't a good idea to do the snatches and all that other stuff the next day.

11/5/2020

A. Squat snatch; waveload
Wave 1: 3 singles, start at 75-80% of best snatch from 1RM last week, add 5lbs/side each make, rest 60 sec bt lifts

155 - 160 - 165

Wave 2: 3 singles, start at 77-82% of best snatch, add 5bs/side each make, rest 60 sec bt lifts

160 - 165 - 170

Wave 3: 3 singles, start at 79-84% of best snatch, add 5lbs/side each make, rest 60 sec bt lifts

165 - 170 - 175
rest 2-3 min between all waves

No misses for any of these, and they felt much better than the split jerks for the complex

B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 80-84%, rest 3 min bt complexes x 4 working sets

I only did 4 sets due to time and used 225lbs for each set. The split jerks felt gross, but I suspect the 66 STOH and 78 C2B the day before may have affected that

Volume Build Row/WB:
10min EMOM:
Odd: 30 Sec Row for Cals
Even: 30 Sec WB for reps
rest 2:30

x2 sets

I cut one set off this because days where I have snatch work along with a lifting component, then something like this row/wall ball thing, take a very, very long time for me to get through. In hindsight, I should have cut the snatches down as well as do 4 sets of the lifting portion. I felt good enough to do 3 sets, however I didn't have the time to do 3 sets.

Set 1 - 10 cal row and 14 wall balls each round

Set 2 - 10 cal row and 15 wall balls each round

11/3/2020

3 Sets: 

50' HSW
75 Double Unders
20 TTB for time
rest 3min bw sets

HSW in 25ft segments

Set 1) 2:20 - UB dubs and T2B

Set 2) 2:18 - UB T2B

Set 3) 2:28 - UB dubs and T2B

2min Clock:
12 BFB
AMRAP Row Cals in remaining time
rest 2min
x4 sets

Set 1) 25 cals

Set 2) 24 cals

Set 3) 25 cals

Set 4) 25 cals

2min Clock:
12 Burpees
AMRAP Bike Ski in remaining time
rest 2min
x4 sets 

Switched this one to regular burpees and had to use a ski erg

Set 1) 21 cals

Set 2) 20 cals

Set 3) 21 cals

Set 4) 21 cals

10/21 and 10/23

10/21/2020

B1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 4, rest 90 sec

*as heavy as you can with elbows fully locked out - https://www.youtube.com/watch?v=ryjyRLxnQMQ&list=UUCDN1sR31E6uSu6TJvaTijQ&index=22
B2. AMRAP UB pike HSPU to 1"" deficit (toes or knees on box) x 4, rest 90 sec

16 - 15 - 15 - 12  

B3. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 x 4 sets p/ arm, rest to recovery

9R/7L - 7R/6L - 6R/6L - 6R/6L

I used 25lb dbs for B1 and B3 and it was...humbling

+
20min EMOM:
Odd: 15 Cal Row
Even: 6 UB C2B

I had to switch from ring MU to C2B. Ring MU seem to be the only thing that's really hit or miss in terms of my ability to do them in the gym due to the only rings being on the one central rig used by the classes. There's another separate rig I usually use but there aren't any rings I can use for ring MU

10/23/2020

A. Squat Snatch; build to a 1RM for the day

Built to 205lbs in 10lb jumps. I missed 3 at 215 but these were entirely technical issues. I was more than able to generate enough power to get the bar high enough to drop under it, and more than able to drop below the bar with enough speed, as well as having stable shoulders, but I was just a few inches in front of where I needed to be to make the lift

B. Front Squat: 3x3; rest 2min

235 - 255 - 265

12min AMRAP:
2,2..4,4..6,6..and so on:
Row Cals
Wall Balls

I finished the round of the 20 cal row and tripped on my way to the wall ball. 

10/20/2020

3 Rounds for Quality:

25' HSW
11 TTB
25' HSW
11 Cal Row

Not sure about total time, but I did the HSW and T2B unbroken, and held 1100 cals/hr on the row

3 sets, each for time:
1000m Row
100 Double Unders
900 ish meter Run
rest 4min bw sets

Set 1) 10:27 - 1:57/500m row, 90/10 dubs

Set 2) 11:03 - 1:57/500m row, 33/35/32 dubs

Set 3) 10:15 - 1:57/500m, UB dubs

10/19/2020

A. Squat clean and jerk; 3 reps EMOM for 12 min - Every 3 sets increase weight and end as heavy as you feel confident you can hit with quality form.

135 - 165 - 175 - 185

These were clean into thrusto-jerks 

B. OHS; 10 reps on the min for 5 minutes 75-95#

I did these at 85lbs expecting my quads and back to immediately blow up, but they didn't, so there's that
+
EMOM for 10min
Odd - 5 Snatch @ 115#
Even - 12 BFB

UB power snatches

EMOM for 10min
Odd - 8 Snatch @ 95#
Even - 6 BMU 

UB power snatches and UB bar MU

10/16/2020

A. Hang Squat Snatch + Squat Snatch; 1 on the 90 seconds for 8 sets (build as heavy as possible)

I didn't feel like lifting heavy so I used 135lbs for 4 sets and 155lbs for 4 sets. I missed a hang snatch and a full snatch at 155lbs (two separate attempts) because I mentally wasn't there for the snatches today.

B. Front Squat: 2-3 reps @85-90% Current Est 1RM, rest 2-3 min, Continue set until you reach failure, max of 8 sets

6 sets of 2 at 255lbs

+
5 Rounds of 19.1 for Time
rest 5min
5 Rounds of 19.1 For Time

I don't know my pace from 2019, but I do know I started way too hot, then crashed and burned. I held 1050 for the row and went 10/9 on the wall balls.

Set 1 - 10:53

Set 2 - 10:58

10/13/2020

A1. Bench Press: 8 reps x 4 sets; rest 1min

I used 135lbs for each set and tried to make these reps as fast as possible

A2. Strict C2B: AMRAP (-1) + slow controlled negative on final rep x 4 sets; rest 2min

Wasn't able to use the rings today so I switched to C2B

9-8-5-5

Every 5min for 4 total sets;
12 Cal Row
6 Devils Press @ 50#
6 SA DB OHS/arm @ 50#
12 BFB

While warming up the DBOHS were taking longer than I wanted because I hadn't done them in a while, so for the workout I reduced the number for the workout. Hindsight being 20/20, I should have reduced the devil's press to 4 or 5 reps because they ended up crushing me. I made no attempt whatsoever to row when I had completed the work. I held it together for the first three but fell apart during the last set and had to break up the devil's press into 3/3 and wasted a lot of time throughout that entire set. 

Set 1) 3:13 

Set 2) 3:23

Set 3) 3:46

Set 4) 4:48

10/5/2020 and 10/6/2020

10/5/2020

4 Rounds for Time:
10 Deadlifts @ 225#
10 Strict HSPUs

6:36 total time - split the DL into 5/5 for the first three rounds and went UB the last round, split the sHSPU into 3/3/2/2 for all 4 rounds. I have given up on ever being not bad at sHSPU

rest 5min

4 Rounds for Time:
10 Power Cleans @ 115lbs
10 TTB 

4:46 total time - 6/4 on the PC until the last round when I went 6/2/1/1, 6/4 on the T2B for the first three rounds and UB on the last round

10/6/2020

12min AMRAP:
2,2..4,4..6,6 and so on:
Row Cals
Burpees Over Row

I did lateral burpees over the rower for this one, and made it to 6 burpees into the round of 18 (168 total reps). On the row I held 1100 cals/hr for starting at the set of 6, for the set of 2 and 4 I had a much higher average cals/hr.

rest 4min

12min AMRAP:
2,2..4,4...6,6 and so on:
Concept 2 Bike Cals
Box Jumps Overs

I made it to 16 cals into the round of 60 (186 reps). The C2 bike made the box jumpovers much more difficult. By the round of 8 my quads were blowing up when I tried to rebound over the box and stopped. In any case, the box jumpovers were where I lost the most time. I held about 1050+ cals/hr on the bike, with the sets of 2 and 4 being around 1800-2000 cals/hr

10/2/2020

A. Squat Snatch; 2 reps @ 75% x 2 sets; 2 @ 80% x 2 sets; 1 @ 87% x 3 sets; rest 90-120 sec b/t sets

165lbs - 2/2, 2/2

180lbs - 1/2, 2/2

195lbs - 1/1, 0/1, 0/1, hang snatches 195lbs for 3 but can't snatch 195lbs from the ground

B. Front Squat: 5-6 reps @ 75-80% Current Est 1RM, rest 2-3 min, Continue set until you reach failure, max of 8 sets

I used 225lbs and did 5 sets due to time constraints

Every 4:15 min for 2 sets:
2 rounds of 19.1

+
Every 4:30 min for 2 sets:
2 rounds of 19.1
+
In a 4:30 min window:
2 rounds of 19.1

I finished the every 4:15 part with :22 seconds and :20 seconds left in each set and realized that there was no way I'd complete the other sets as written and changed them to every 4:30. I held 1100 cals/hr on the row and split the wall balls into 10/9

9/30/2020

A1. Bench Press: 10 reps x 3 sets; rest 1min

145lbs for each set because I'm comically bad at bench press

A2. Strict Chest to Bar Pull-Ups: AMRAP (-1) + slow controlled negative on final rep x 3 sets; rest 2min

Couldn't use the rings today due to a few large classes so I switched to strict C2B

10 - 7 - 6

+
3 sets:
5min Clock:
15 HSPUs
15 Deadlifts @ 225#
15 BFB
80 Double Unders
AMRAP Row Cals in remaining time
rest 2:30 bw sets 

Set 1) 2:59 - 5s on the hspu, 5s on the DL, 1:15 for the burpees, 33 cals (1100 cals/hr)

Set 2) 2:40 - UB hspu, 5s on the DL, 1:20 for the burpees, 36 cals (1100 cals/hr) - set 2 doesn't count because I had to rest more than 2:30 due to a bathroom break

Set 3) 3:30 - 5s on the HSPU, 5s on the DL, 1:15 for the burpees, 22 cals (1100 cals/hr)

9/24/2020

A. Hang Squat Snatch: Find a TnG 3 Rep Max

*No excessive pausing in the hang. You can quickly regrip, but no resting the bar in the hips for more than 2 seconds

195lbs - this is the best my shoulder has felt for quite some time, but it is pretty sore today

B. Back Squat: Find a 3RM

315lbs - not a 3RM, but close, I think I have 10 or so more lbs in this one

2 min working window, 30 sec rest/transition
16 wallballs + row cals
*Start at 14 Row Cals
If you successfully complete work in 2 min window, rest 30 sec and repeat, adding 2 row cals to next set
Continue in this fashion adding 2 row cals after every successful set completed inside 2 min until you fail to hit the target number

The worst part about this was trying to keep track of time. I made it through 6 sets but I don't know if I was 5 seconds slower or faster on the last set I did, so I stopped at 6. UB wall balls the entire time. 

9/23/2020

A. 9 TnG Push Jerks + 9 TnG Split Jerks: 3 complexes x 3 sets; rest as needed - tough but keep it technical

I used this as a warm up and stayed at 95lbs for each set

3 sets, each for time. Start a new set every 6 minutes
25 S2O 95#
20 CTB
15 lateral box jump overs 24"
5 Muscle Ups 

Set 1) 2:40 - 16/9 on the STOH, 12/8 on the C2B, and UB MU

Set 2) 2:55 - 16/9 on the STOH, 12/8 on the C2B, UB MU

Set 3) 4:40 - 9/8/8 on the STOH, 7/7/3/3 on the C2B, 3/2 on the MU

This was really intense. I held it together for the first two sets, but my arms were toast at the end of the second set. The last one was just about making sure I got through the reps before my arms fell off. 

9/21/2020 and 9/22/2020

 9/21/2020

A. Hang Power Clean + Front Squat + Squat Clean + Front Squat; 5 complexes to a tough load

135 - 155 - 185 - 205 - 225

B. Squat Clean; 20 sec AMRAP @ 77% x 4 sets; rest 2:20 bw sets

3 - 4 - 4 - 5 (UB), for the first three sets I did singles

11min AMRAP:
9 TTB
7 Hang Power Clean @ 95#
5 STOH @ 95# 

8 + 9 T2B - broke the T2B into 3s, the HPC into 4/3, and the STOH were UB. I had some grip issues but because my grip blew up. I didn't have any chalk and it was a really humid day in the gym, making everything a little wet. 

9/22/2020

Assault bike 6 min @50-125 watts lower than 10 min TT pace
Run 4min @ easy pace
x4 total sets

Used a C2 bike, held 1100 cals/hr for each set

9/18/2020

A. Squat Clean/Jerk w/ 2 sec pause at knee: 1.1 x 3 sets; rest 30 sec b/t reps; rest 2 min b/t sets - 80% of heaviest weight from block cleans last week

185 - 205 - 205

My main concern for the day was the following piece so I used this part as technique practice.

Every 4min for 4 sets:
15 Deadlifts @ 185#
15 Cal C2 Bike
15 Power Snatch @ 75# 

I used a C2 bike for this and that probably saved me. An assbike or an echo bike would have been significantly harder and I'm not sure I would've made it through 4 sets using that piece of equipment. It's a good thing I don't get points for technique because the power snatches were done in the grossest and fastest way possible

Set 1) 1:44 - UB DL, 1400 cals/hr on the bike, UB PS

Set 2) 1:48 - UB DL, 1400 cals/hr on the bike, UB PS

Set 3) 2:12 - UB DL, 1300 cals/hr on the bike, 10/5 PS

Set 4) 2:55 - 5s on the DL, 1100 cals/hr on the bike, 5/5/3/2 on the PS

9/15/2020

4min AMRAP:

8 Cal Row
8 BFB
35 Double Unders
8 TTB

2 Rounds + 5 Cal row

Held 1500 cals/hr on the row, UB dubs, UB T2B

rest 2min

8min AMRAP:
12 Cal Row
10 BFB
50 Double Unders
10 TTB

2 Rounds + 50 Dubs

Held 1200 cals/hr on the row, UB dubs, UB T2B

rest 2min

12min AMRAP:
15 Cal Row
12 BFB
65 Double Unders
12 TTB 

2 Rounds + 8 cals

Held 1100 cals/hr on the row, 35/30 on the dubs, UB T2B

Better day today than the previous several. However, I don't have an intermediate speed on burpees, its either fast or slow. Transitions slowed down a bit on the last AMRAP. I changed the burpee technique from stepping into the jump over the bar in the first round to popping up, stepping forward, and then hopping over the bar in the second and third AMRAPs. That was a bit more sustainable but definitely slower

9/14/2020

A. Squat Clean + 2-3 Front Squats: 5 heavy; rest 2min

Changed this up a bit and skipped the cleans from the blocks. The complex went well, positions felt good and speed getting under the bar was good as well.

235 - 235 - 245 - 255 - 265

+
For Time:
3,6,9,12 of:
Clean and Jerk @ 135#
TTB

5:12

 - Singles on the clean and jerks

 - 3, 3/3, 5/4, UB on the T2B

rest 7min

4 Rounds for Time:
8 DB Power Cleans @ 50#
50' FRWL
6 Muscle Ups (alt bar and ring)

I knew this one would be the one that just absolutely crushed me. From the start I scaled it to 6 MU, alternating between the bar and rings. The worst part were the lunges, starting in round 2, and I have no idea why. I knew they'd be bad going into it, and did 4/3/1 on the db power cleans to try and save some energy for those and the MU, but they just crushed me. The rest breaks started out well, but after the second round of lunges I fell apart. I was able to hold 3/3 on the MU until the last round, where I went UB, but I was on another planet at that point. I rested 10min before the last part. 

rest 10min

For Time:
6,7,8,9,10:
DB Front Squats
Bar Facing Burpees

I didn't finish this one. I made it through the round of 8, but about half way through the round of 7 burpees I was done. Each one was taking me like 8 seconds by that point and I was so toasted I could barely jump over the bar. The db squats went well, all things considered, and they're usually where I have problems because of my slow squat speed