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