6/30/2020

4 sets:
30 Sec AMRAP DU's @ Max Effort
60 sec Row - Calories @ 80-85% Effort
Rest 30 sec
30 sec Row Calories @ Max Sustainable Effort
60 sec AMRAP Burpees Over Erg @ 80-85% Effort
Rest 2:30 b/t sets
Set 1) 50 dubs - 20 cal row (1400 cals/hr) - 13 cal row (1600 cal/hr) - 14 burpees
Set 2) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cal/hr) - 14 burpess
Set 3) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cals/hr) - 14 burpees
Set 4) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cals/hr) - 14 burpees

+
12 min AMRAP @ 20 min pace/effort:
A/B 10 Calories
12 Box Jumps (step down)
A/B 10 Calores
8 Burpees - 6" target overhead
4 rounds, held 1000 cals/hr on the bike

6/29/2020

A. Snatch from Blocks (1"" BELOW knee); 3 reps x 2 sets, 2 reps x 2 sets ; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
3 reps x2 sets - 145lbs
2 reps x2 sets - 155bs and 160lbs
3 singles - 170lbs

B. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets (exact percentages as last week - crush these)
225lbs - 245lbs - 280lbs - 300lbs

+
4 Sets:
Bike 10 Sec @ 100% effort
Bike 50 Sec @ 10min pace
Bike 3min @ max sustainable effort
rest 3-4min bw sets
Used a C2 bike for this and I guesstimated on the 10min pace. The sprints were at or below 1:20/1k pace, the 50 seconds at a 10min pace were at or below 1:50/1k (withe some instances where it crept to 1:52/1k at most for a few seconds), and the 3min period was at 1:55/1k pace

6/26/2020

A. Squat Clean; 3 sets of 3 @ 74%, 3 sets of 2 @ 78%, 3 singles @ tough load; rest as needed bw sets
3x3 @ 210lbs
3x2 @ 225lbs
3 singles at 240lbs, 255lbs, and 265lbs

B. Deadlift; 10,10,5,5; rest 2min
275, 295, 315, 330

+
10min EMOM:
Odd: 8 Power Snatch @ 95lbs
Even: 4 Ring Muscle Ups
Made it through 8 of 10 minutes. During the MU on the 8min I fell through the rings and my right arm twisted behind my back, so I decided to call it there. Luckily, that's my good shoulder/arm. Otherwise, I didn't have any issues doing UB PS and 4 UB MU
+
10min EMOM:
Odd: 8 Power CLean @ 115lbs
Even: 8 CTB Pull-ups
Got through this one with no issues, went UB on everything. Shoulder is feeling better, but I'd still like to be smart about it to make sure I stay healthy for the long term. 

6/24/2020

A. Seated KB Z Press; 8 reps x 5sets; rest as needed
Went light on these and used a 35lbs kb

B. Strict HSPUs; 10 for time x 4 sets; rest 2min bw sets
UB for the first three sets. Set 4 was broken into 3/3/2/2 in an attempt to do very quick breaks, however that attempt failed and at this point I could barely get the reps I set out to do.

C1. Ring Dips; AMRAP UB x 2 sets; rest 1min
Did strict ring dips, got 12 each set

C2. Strict Chest to Bar Pull-ups; AMRAP in 30 seconds x 2 sets; rest 2-3min bw sets
Did singles for each set, got 7 reps both times

3 Sets:
10 CTB Pull-ups
50 Double Unders
15 K HSPUs
500m C2 Bike
20 HRPUs
rest 3min bw sets 
Set 1) 4:42 - 5/5 C2B, UB dubs, 5/5/5 kHSPU, 12/8 HRPU
Set 2) 4:33 - UB C2B, UB dubs, 10/5 kHSPU, 10/6/4 HRPU
Set 3) 4:05 - UB C2B, UB dubs, UB kHSPU, 8/6/3/3 HRPU

6/22/2020

A. Snatch from Blocks (1"" BELOW knee); 3 reps x 2 sets @ 70%, 2 reps x 2 sets @ 75%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
I ignored the percentages, again, and will keep doing so. My left shoulder didn't feel bad during these, but it didn't feel great. Also, I don't like snatching from blocks
2 sets of 3 - 135lbs
2 sets of 2 - 150lbs
3 singles - 165lbs, 170lbs (f), 170lbs

B. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets
225lbs for 8, 245lbs for 8, 280lbs for 6, 300lbs for 6

Every 6 min x 4 sets:
Bike 3 min @ 30 min Pace
Bike 45 sec @ 10 min Pace
Bike 15 sec @ Hard Finish Effort
Easy spin on bike during rest break

Wasn't sure how to pace this with a C2 bike. The 3min at a 30min pace was at 2:20/1k, the 45 seconds at the 10min pace was at 1:50/1k, and the 15 second sprint was at 1:35-1:38/1k

6/19/2020

A. Squat Clean; 10 singles building to a tough load for the day (use this as a baseline for future clean progressions)
Built to a 285lbs clean

B. Deadlift; 10,10,10; rest 2min
285lbs - 305lbs - 325lbs

+
3 sets:
6 UB Power Snatch @ 95#
4 Bar Muscle Ups
6 UB Power Clean and Jerks @ 95#
12 CTB Pull-ups
rest 3min with active recovery ride on bike

Definitely misread this and did 6 bar MU each set, but they were UB, so I guess there's that. My shoulder felt solid during the C2B, broke these into 4s from the start, and bar MU. My shoulder's not at 100% but I'm slowly getting there. That being said, my lats blew up after the second set and I stopped after the third set. I could tell that my technique was getting pretty sloppy and I was heavily biasing my right side during the C2B. However, I liked this format and its nice to get back to doing C2B.

Set 1 - 2:07
Set 2 - 2:23
Set 3 - 2:27

6/17/2020

A. Seated KB Z Press; 10 reps x 4 sets; rest as needed
I used a 35lbs KB for these

B1. Ring Dips + Support Hold; 8-10 reps + 8 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups (or as close to chest as possible); 8 reps + 8 sec bent arm hold x3; rest 2m
B1 and B2 done

+
3 Sets:
10 Strict HSPUs
50 Double Unders
15 K HSPUs
200m Run
20 HRPUs
rest 3min bw sets 

This went very, very bad. I had almost zero pressing capacity right from the start. It took almost 2min right from the start to get 10 sHSPU and it got worse from there. I skipped the last 200m run and 20HSPU because I was extremely frustrated, didn't want to run, and don't particularly care about HRPU

For Time:
1k Run
50 Burpees
1k Row

12:15 total time
- finished the run at 4:30 - I can make up probably the most time during the run
- finished the burpees at 8:10 (3:25 total time for the burpees) - arms blew up on the burpees
- finished the row at 21:15 (1:52/500m avge pace - 1:57/500m for 0-400m, 1:53/500m for 400-600m, 1:49/500m for 600-800m, and 1:44/500m for 800-1000m)


+
30min of movement and mobility

6/15/2020

A. Snatch from Blocks (1"" BELOW knee); 3 reps x 2 sets @ 70%, 2 reps x 2 sets @ 75%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets

3 reps x 2 sets - 145lbs
2 reps x 2 sets - 155lbs, no misses the first set, 1/2 the second set
3 singles - 165lbs - one make, two misses, then hit a double because I was frustrated

I ignored the percentages listed and went by feel. My shoulder felt OK but I missed several reps, and each miss was in front of me. I had to use 45lb plates to make the blocks and it threw me off quite a bit

B. Back Squat; 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 70%, 6 reps @ 75%, 6 reps @ 80%; rest 2-3min bw sets
10 reps @ 215, 8 reps @ 225, 6 reps @ 245, 6 reps @ 260, 6 reps @ 280lbs

I skipped C1 and C2 because it took an hour to get the equipment, set up, warm up for and then do A and B

+
On the 6min for 4 Sets:
30 Cal Bike
400m Run
*5min cap to each round 

Set 1 - 3:06 (1:30 bike, 1:36 400m)
Set 2 - 3:00 (1:26 bike, 1:34 400m)
Set 3 - 2:58 (1:25 bike, 1:33 400m)
Set 4 - 2:53 (1:22 bike. 1:31 400m)
Completely unintentional that I got faster each round, also I have no idea how to pace a run anymore

6/12/2020

A. Squat Clean; 3 sets of 3 @ 80%, 3 singles @ 85+%; rest 2mn
225lbs for the 3x3
235lbs, 245lbs, and 255lbs for the singles

B1. OHS: 15 reps @ 115-155# x 3 sets; rest 1min
I used 115lbs for sets of 15. I'm glad I'm getting touches on these as I was surprised how difficult the OHS were last time I did them. Anything more than 115lbs has been very, very difficult for me to handle. My legs blow up almost immediately and they tax my lower back as well. 

My shoulders, as far as the joint itself goes, felt good during these. However, I'd say that they were a bit unstable at times because I have gumby arms.

B2. Front Squat; 6 heavy reps x 3 sets; rest 2min
205lbs for each set


7min AMRAP:
7 Deadlifts @ 225#
7 BFB
7 CTB Pull-ups
4 rounds + 14 reps (~1:30/round)
The B1/B2 combo was rougher than I anticipated and I was moving through this one a little slow. I split the deadlifts and C2B into 4/3. I'm still very hesitant to do sets of more than 5 C2B or do them with any intensity, and purposefully slowed down during those. BFB were OK, but I would like to be able to move through them quicker and get a lot of touches on these moving forward as they're usually kryptonite 

6/8/2020

Forgot to mention I went to Tampa this weekend, then drove back this morning, took a 30min nap, and went to the gym. Felt a little rough going into the gym today

A. Hang Power Snatch + Power Snatch; 1 complex on the min for 8 minutes
115lbs for 4 sets, 135lbs for 4 sets

B. Back Squat; 8 reps @ 70%, 8 reps @ 75%, 6 reps @ 80%, 4 reps @ 85%; rest 2min
245lbs - 260lbs - 275lbs - 290lbs

Row 1k, into:
5min AMRAP:
6 Power Snatch @ 95#
12 Wall Balls
Held 1:55/500m pace for the 1k
3 rounds + 6 PS - singles on the PS, UB wall balls

rest as needed

Row 1k, into:
5min AMRAP:
6 Power Clean @ 95#
9 TTB 
1:55/500m pace on the 1k
3 Rounds + 3 T2B
Singles on the first two rounds of PC, then 3/1/1/1 for the last two. I went with 3s on the T2B because I was extremely sweaty and had no chalk

6/4/2020

A. Squat Clean; 3 sets of 3 @ 75%, 3 singles @ 80+%; rest 2mn
205lbs for the sets of 3, then built from 225lbs to 245lbs for the singles - should've used more weight for all of these in hindsight

B. Squat Clean; AMRAP in 90 seconds @ 70% 1RM
Used 185lbs, got 14 reps

C. Two arm KB overhead Lunge; 50 feet AFAP x2; rest 2 min
Used two 35lbs KBs for this, each set was UB and took a little over 20 seconds

D. Deadlift; 30 reps AFAP 225# (2 min cap)
:49 - 20/10

E. Deadlift; 20 reps AFAP 275# (2 min cap)
:47 - 15/5


Skipped the metcon, I had to wait around a while for equipment and got hungry so I left to go eat

6/3/2020

A. Seated Straddle Single Arm KB Press; 8-10 reps/arm x 4 sets; rest 1min bw arms
Used a 35lbs KB for these, not much of a straddle though

B1. Strict CTB Pull-up; 10 reps x 4 sets; rest 30 seconds
Had to break these up a lot
B2. Chin over Bar Isometric Pull-up Hold; AMRAP x 4 sets; rest as needed bw sets
:25 - :15 - :14 - :12

C1. Strict Ring Dip; 8 x 5 sets; rest 60sec
C2. Bulgarian Ring Row w/ feet elevated; 4-10 reps x 5 sets; rest 90sec
C1 and C2 done

6/1/2020

I was feeling rough today going into the gym, not sure why. I felt slow warming up and moving between pieces.

A. 3 Position Power Snatch; 1 complex on the min for 6 minutes (light load)

Used 95lbs for each set

B. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 75%, 6 reps @ 80%; rest 2min

230 - 245 - 260 - 275

C1. single leg DB hip thrust; 8x2/side; rest 1 min
C2. Standing band hip abduction; 25 reps x2/side; rest as needed 

I cut a few sets off C1 and C2. I wasn't feeling good and wanted to get to the conditioning part before wasting too much time and finding an excuse to leave.

6 Sets:
8 Power Snatch @ 95#
16 Wall Balls
8 Power Clean @ 95#
16 Cal Row
rest 2min bw sets

Each set took 2:42-2:55 to complete. I split the power snatches and power cleans into 4s, went UB on the wall balls, and rowed at a 1100 cal/hr pace