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