1/29/2020

Felt a little rough going into training tonight, the push jerks felt rough and the metcon was an 85% effort

A. Push Jerk; 3 on the min for 6 min @ 205lbs

215 felt pretty terrible today, so I dropped the weight to 205lbs
B. Squat Clean; 1 on the 30 seconds for 20 reps @ 245+

Used 245lbs

+
For Time:
500m Ski
20 Power Snatch @ 115#
500m Row
20 Clean and Jerks @ 115#
1000m Bike 

10:48

1:58/500m on the ski

4/4/4/4/2/1/1 on the power snatches - the 2/1/1 was on purpose to slow down a bit before the row, but then I had issues getting the rower started

1:54/500m on the row

singles on the power cleans - cycling 3-5 reps just felt awkward in the warm up and I didn't want to try and fight through sets of 5 with longer rest breaks, so I did singles and followed the bar down to start the next rep

1:50/500m on the bike

1/27/2020

A. Squat Snatch; 3 sets of 3 @ 81%, 3 sets of 2 @ 86%, 3 singles @ 90%; rest as needed
3x3 @ 81% (185lbs) - 3/3, 2/3, 3/3
3x2 @ 86% (195lbs) - 1/2, 2/2, 2/2
3x1 @ 90% (205lbs) - 0/1, 1/1, 0/1

I pushed the rest times on these, and tried to get the sets of 3 and 2 done within 30 seconds. Sometimes it worked, sometimes it didn't. All the misses were in front of me, I was able to get under the bar but it was just too far forward to be in a good position. 

B. Front Squat; build to a tough triple for the day
Built to 255lbs

C. Strict Press; 3 reps x 8 sets; rest 2min bw sets (heaviest possible load across all sets)
135lbs for each set

+
30 seconds on, 30 seconds off for 30 sets:
8 Cal Echo
8 Bar Facing Burpees
*Start where you left off each round with goal of completing as many rounds as possible.

15 total rounds +1  cal

Used an echo bike. I held 450+ watts on the bike, completing the 8 cals right around 30 seconds. The bfb took about 25-26 seconds each set. I had just enough time to get on the bike but not enough to get any cals accumulated. I sprinted the last round of the bike and had enough time to get 3 burpees. I finished those in the next 30 seconds and got back on the bike to get that last cal. 

1/22/2020

A. Back Squat; 10 reps @ 65% 1RM, 8 reps @ 75% 1RM, 6 reps @ 80% 1RM; rest 2-3min bw sets
225 - 265 - 300

+
EMOM for 10min
Odd - 10sec Sled Push @ mod-heavy load w/ 95% of maximal turn-over
Even - 10 TnG Thruster @ 95#
Done
+
EMOM for 10min
Odd - 10sec Assault Bike @ hard, but sustainable effort
Even - 15 UB Wall Balls 
Used a C2 bike at a 10 damper, held above 2200 cals/hr, and I used a 30lb wall ball

1/21/2020

I used an Echo Bike for all of these, the one assbike in the gym is broken, and the Echo bike made these more difficult

AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x5
During the sprints I was hitting about 1100 watts. That's pretty low compared to maxing/near maxing out the assbike. While I knew I wouldn't get near that wattage, 1100 was lower than expected.

2:00 AB @ 200 watts
Rest 30 seconds
2:00 AB @250 watts
Rest 30 seconds
2:00 AB @300 watts
Rest 30 seconds
2:00 AB @350 watts
Rest 30 seconds
2:00 AB @400 watts
..... continuing until you hit an 85% effort set
I made it to 2min at 400 watts, but that was definitely more than an 85% effort about 40 seconds in.

15 Minute AB - 3-4 steps backwards from the intensity you ended on during the above piece 
Did this part at 200 watts

1/20/2020

A. Squat Snatch; 2 sets of 3 @ 79%, 2 sets of 2 @ 84%, 2 singles @ 89%; rest as needed
Shaved off one set at each weight due to time constraints. Unfortunately this session still took an extremely long time because I had to wait around for a warm up or workout explanation to be completed before I could start making noise with either the bike or snatches

For set 1 I used 175lbs, 185lbs, and 195lbs and did not miss any reps. For set 2 I used 180lbs, 190lbs (missed one - too much power when making contact and the bar looped behind me) and then 200lbs/205/215 (miss - too big of a jump late and too slow underneath the bar). Snatches went quite well, and I'm ok with the misses.

That being said, I'm starting to have some left anterior shoulder pain. It didn't bother me in the catch position, and I feel it more with internal rotation than anything else. Its pretty localized to between the anterior and medial heads of my left delt.

B. Paused front squats @ 23X2 tempo; 4 reps x4, rest 2 min
Used 165lbs for each set

Every 90 seconds alt bw the two for 15 total sets (one set = doing assault and then bfb)
1. 10-12 Seconds Assault @ 75% max wattage
2. 10 BFB
*rest as needed bw sets 5/6 and 10/11
Kept the echo bike between 900-1000 watts, burpees took 21-25 seconds. 

1/16/2020 and 1/17/2020

1/16/2020

Every 90 seconds alt bw the two for 12 total sets (one set = doing assault and then bfb)
1. 10-12 Seconds Assault @ 75% max wattage
2. 10 BFB
*rest as needed bw sets 4/5 and 8/9
Kept the bike around 900-1000 watts, the burpees took 20-22 seconds each set

1/17/2020
A. Hang Squat Snatch Doubles; 6 sets; rest 2min bw sets
165x2 - 176x2 - 185x2

B. 10 min of pistol technical work
Hadn't done pistols in a while and didn't feel confident doing weighted ones. Instead I did some tempo pistols to parallel and played around with some different pistol techniques.

I normally hold the toe of the leg I have extended to keep my heel from touching the ground, I tried a few pistols without doing that and my quads immediately cramped up. 
+
Broken AMRAP:
30 sec on, 30 sec off:
28 Double Unders
14 Wall Balls @ 30lbs
7 C2B
x28 sets 
I used a 30lb ball and did C2B because I did the bike/burpee combo on Thursday, completed 7 rounds

1/13/2020

Row 1min @ easy effort
Row 1min @ 30min pace
Row 1min @ 2k goal pace
x2 sets

2k Row For Time

6:52.1

1:42.7 - 1:43.0 - 1:42.8 - 1:43.8 for my splits

New Goal - Sub 6:50 2k row

15-20min Easy Cooldown Recovery of your choice 

1/9/2020

A. Push Jerk; 3 on the min for 6 min @ 185+

Used 205lbs

B. Squat Clean; 1 on the 30 seconds for 20 reps @ 225+

Used 225lbs

+
Every 3min, for 9 sets, rotating through the following
500m Bike
50' OHWL @ 75lb barbell
--------------
500m Bike
8 DB Front Squats @ 50#
--------------
500m Bike
8 DB Box Step Overs @ 50# 

Did OHWL and box stepovers because I was feeling frisky. Held 1:45/1k on the bike

1/7/2020

Row @ 90% max wattage from week 1 until you reach 8.5/10 RPE
rest 30 seconds
xuntil you reach 500m
Goal was 740 watts, but I was barely getting into the 700s. This took 5 total sets

+
4 Sets:
1000m @ 70% effort (should be smooth, relatively easy effort)
250m @ 80% effort (mod effort but still below 2k pace)
250m @ 90+% effort (hard kick that is faster than 2k goal pace)
rest as needed bw sets

Held 1:58/500m for the 1k, 1:50/500m for the first 250m, then 1:40 for the last 250

Set 1 - 3:43.5
Set 2 - 3:42.3
Set 3 - 3:43.6
Set 4 - 3:40.2

1/6/2020

A. Tall Jerk + Jerk Balance + Split Jerk; 5 complexes as warm-up
B. Split Jerk; build to a tough single for the day
Stopped at 245lbs. I wouldn't consider this 'tough,' but I didn't want to spend too much time on B and C

C. Hang Squat Clean + Squat Clean; build to a tough complex
Built to 225lbs


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

I used an echo bike for this and held 900 watts for each interval. Unbroken PS and thrusters. Between sets 2 and 3 of the thrusters I had to wait about 3min, while one of the coaches led a warmup. So I did 12 thrusters during set 3 and 15 during set 4.

So this whole session took well over an hour, partially because I had to work around a class. But with the increasing amount of time the assbike/burpee/etc combo takes, I will be prioritizing that. 

1/3/2020

A. Squat snatch; 10 singles at 90% of heaviest load from last week; rest 2min bw sets
5/5 at 185lbs, 4/5 at 195lbs. I'm not sure if either of these were 90% of whatever the heaviest weight form last week was, I went by feel instead and this is where I ended up

B. Back Squat; build to a tough 5RM (beat weight from Nov 22nd)
300lbs

+
5min AMRAP:
8 Power Snatch @ 95#
10 Bar Facing Burpees
rest 2:30
x 2 sets

Set 1 - 3 Rounds + 3 BFB, I split the PS into 4/4

Set 2 - 3 Rounds, I split the PS into 4/4, 3/3/2, 3/2/1s

I'm incredibly frustrated with this. My burpee pace was very slow, on the last AMRAP it took me 53 seconds to do the last 10 burpees. I'm really tired of getting nowhere with burpees, especially when they're combined with a hinging or squatting movement. Breathing was a huge issue throughout both AMRAPs, I was toasted after the first round in the second one.

1/3/2020

A. Split Jerk; 6 singles @ 90%; rest as needed
255 - 260 - 260 - 260 - 260 - 260

B. SQUAT Clean (from block 2" off floor); 1.1.1 x 5 sets; rest 10 sec bw reps; rest as needed bw sets
205 - 225 - 225 - 225 - 225

C1. Deadlift; 10 reps @ 315lbs x 3 sets; rest 30 seconds
UB for each set

C2. Deadlift; 10 reps @ 205lbs x 3 sets; rest 3min bw sets
UB for each set

12/31/2019

Row 10 Seconds @ 95+% effort
rest 60 seconds
x6 sets
Done, don't remember paces though


Row 500m @ 2k goal effort (+/- 2 sec)
rest 3:30
x10 sets
*rest to recovery bw sets 5/6
*Goal is to keep same or slightly faster splits this week - push yourself on this

Slowest 500m was a 1:40.9, fastest was 1:40.1. Most were in the 1:40.5 - 1:40.7 range. I need to do a better job coordinating my leg drive with my arm pull. I've noticed that early in each interval I rely too much on my legs, when they get tired I switch to relying too much on my arms. After a few sets I have a problem maintaining good mechanics during the last 150-200m of each set