12/21/2021

A. Split Jerk; 6 singles, 2min rest between reps

235 (f) - 225 - 245x4

B.Push Press; 6 reps x 4 sets; rest 2min bw sets

185lbs for each set

Squat Endurance Progressions:
On the 4min for 5 sets:
10 Thrusters @ 95lbs
10 BFB
10 Cal Row
10 Front Squat @ 95lbs
*rest as needed bw sets 3/4

Set 1) 2:16 - UB thrusters and FS, 1200 cals/hr on the row

Set 2) 2:23 - UB thrusters and FS, 1200 cals/hr on the row

Set 3) 2:33 - UB thrusters and FS, 1200 cals/hr on the row

Set 4) 2:22 - UB thrusters and FS, 1200 cals/hr on the row

Set 5) 2:46 - UB thrusters and FS, 1100 cals/hr on the row

This was, by a very wide margin, an engine issue and not much of a squat issue at all. I lost a lot of time on the burpees and transitions between movements, especially moving from the row to the front squats. 

Days from Last Week

3 Rounds:
3 Rope Climbs
8 Strict Pull-ups
15 TTB

8:30ish - no grip issues, major biceps/lat issues (particularly biceps fatigue)

+
5min EMOM:
Min 1: 40 Sec Row
Min 2: 40 Sec Double Unders
Min 3: 40 Sec Bike
Min 4: 40 Sec Box Jump
Min 5: 40 Sec Pull-ups (chest to bar)
rest 2:30
x4 total sets

Set 1) 13 - 33 - 10 - 15 - 15

Set 2) 14 - 73 - 10 - 16 - 15

Set 3) 14 - 73 - 10 - 14 - 15

Set 4) 14 - 65 - 10 - 12 - 15

A. Squat Clean Waveload;
Wave 1: 3 singles, start at 77-82% 1RM add 5lbs/side each make, rest 60 sec bt lifts

245 - 250 - 255

Wave 2: 3 singles, start at 80-84% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

250 - 255 - 260

Wave 3: 3 singles, start at 82-88% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

255 - 260 - 265

rest 2-3 min between all waves

B. Back Squat; 8,6,6,4; rest 2-3min - 75%, 80%, 85%, 90%
255 - 275 - 295 - 315

5min AMRAP:
8 Toes to Rings
8 Hang Power Snatch @ 75lbs

5 + 5 Toes to Ring - split the toes to ring into 4/4, UB HPS

rest 5min

5min AMRAP:
10 Farmers Carry Walking Lunge Steps @ 50lbs
3 DB Devils Press @ 50lbs

4 Rounds

No grip issues with either of these today, devil's presses were pretty rough though for some reason

12/14/2021

A. SA DB OHS @ 32x1; 8 reps/arm x 2 sets; rest 1min bw arms

35lbs - Decided to do this before the push press because I hadn't done them in a while and wanted to make sure the reps were good

B.Push Press; 8 reps x 4 sets; rest 2min bw sets
145 - 165x3

Squat Endurance Progressions:
Every 1:45 min for 8 sets
Odd:
10 Thrusters @ 95lbs
8 BFB

Even:
10 Cal Row
10 Front Squat @ 95lbs
**rest as needed halfway through

Made it through but these are getting very spicy. I did two sets of OHS and two sets of FS on the even sets. So far my shoulder is holding up, but I will continue to be a bit conservative with movement selection and intensity

12/7/2021

5min EMOM:
Min 1: 30 Sec Row
Min 2: 30 Sec Double Unders
Min 3: 30 Sec Bike
Min 4: 30 Sec Box Jump
Min 5: 30 Sec Pull-ups (chest to bar)
rest 2:30
x4 total sets

Set 1) 12 - 56 - 8 - 13 - 15

Set 2) 12 - 55 - 9 - 13 - 16

Set 3) 12 - 55 - 9 - 12 - 16

Set 4) 12 - 48 - 9 - 12 - 15

No issues with my shoulder on the C2B

12/6/2021

I had some issues with Men's Wearhouse and when I can pick up a tux for my friend's wedding so I had to mix and match some stuff for today and tomorrow. Unfortunately I won't be able to get to the gym on Thursday, so only two days this week due to travel and clinical rotations. 

A. Squat Clean Waves

Wave 1: 3 singles, start at 75-80% 1RM add 5lbs/side each make, rest 60 sec bt lifts

235 - 240 - 245

Wave 2: 3 singles, start at 77-82% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

240 - 245 - 250

Wave 3: 3 singles, start at 79-84% 1RM, add 5lbs/side each make, rest 60 sec bt lifts
rest 2-3 min between all waves

245 - 250 - 255

B. For time:
50 Push Press @ 50% of last weeks heavy single

115lbs - 2:05 - 15/15/10/10
+
Squat Endurance Progressions:
Every 2min for 8 sets (4-5 each):
Odd:
10 Thrusters @ 95lbs
8 BFB

Even:
10 Cal Row
10 OHS @ 95lbs
**rest as needed halfway through

Each set took between 53-1:01, the OHS were much harder on my quads than the thrusters

12/2/2021

A. Squat Clean; build to a 1RM

Just gonna use the 300lbs Clean + FS complex from the other week for this

B. Back Squat: 10,8,6,4; rest 2-3 min - 65,70,75,80%

245 - 265 - 285 - 315

Grip Endurance Tester (baseline for progressions):
8min AMRAP:
6 Hang Power Clean @ 95lbs
7 STOH 95lbs
8 TTB

7 Rounds + 5 STOH

11/29/2021

A. Push Press: Build to a tough single in 10 minutes

255lbs, missed two attempts at 275lbs (got about 3/4 of a rep each time)

B. EMOM x 10:

2 TnG PJ + 2 TnG SJ @ 45-60% of A.
165lbs

Squat Endurance Benchmark:
10 Rounds for Time:
10 Cal Row
12 Wall Balls @ 20lbs

13:02 - 1100 cals/hr on the row, UB wall balls

11/19/2021

A. Shoulder to Overhead: 5,5,5 (light to mod load); rest 2min

155lbs

B. Strict CTB Pull-Ups: AMRAP x 2 attempts; rest 3 min b/t sets

9 - 7

7 Rounds:
4 Ring Muscle Ups
8 HSPUs
14 Cal Bike 

Each round was around 3:20-3:30, I went unbroken on the gymnastics movements and was at 150W for the bike

11/18/2021

A. 20 Shoulder CARs per arm per direction

B1. Banded External Rotation - 20 reps x 3 sets, :30R

B2. Banded Internal Rotation - 20 reps x 3 sets, :30R

B3. Banded Face Pulls - 20 reps x 3 sets, :30 R

B4. Banded Pull-Aparts - 20 reps x 3 sets, RAN

3km Row @ 1:57.5/500m

- 3min R - 

1km Row @ 1:44.9/500m

The 3k was mind numbingly boring and I decided to skip the 2k and row the 1k at an aggressive pace

11/17/2021

B. Back Squat: 10,8,6,4; rest 2-3 min - 65,70,75,80%
225 - 245 - 265 - 285

On the 2min for 4 sets;
12 Cal Row
12 Burpees
+
On the 2min for 3 sets:
10 Cal Assault Bike
12 Power Cleans @ 95lbs
+
On the 2min for 3 sets:
10 Cal Ski
8 Box Step Ups @ 50lbs

I have very bad grip issues with box step ups

11/15/2021

B. Strict Wtd Pull-up; build to a max

98lbs

+
HSPU Endurance:
3-6 UB Strict HSPUs
-Rest 15 sec-
..until failure
-Rest 5 min-
x 4 sets

I did sets of 3

20 (failed rep 21) - 14 (failed rep 15) - 9 - 9 

+
For Time:
50 Wall Balls
50 TTB
50 Cal Row
50 Pull-ups
50 Power Snatch @ 75lbs

20:49

There was a 2min period after the T2B where my abs were cramping so bad I couldn't sit on a rower. I split the wall balls into 20/15/15, the T2B into 10/10/10/5s, rowed at a 1100 cal/hr pace, did 5s on the pull-ups, and 10/10/5/5/10 on the PS. My breaks on the pull-ups and power snatches were entirely too long. My arms blew up almost immediately on the pull-ups

Even if we disregard the T2B thing, I am not happy at all with how this went and did not feel prepared to tackle this kind of workout. I feel like it was a waste of a training day because of how poorly it went. 

11/12/2021 and 11/13/2021

11/12/2021

A. Squat Clean + Front Squat: Build to a tough complex for the day in 3 working sets after warming up to 80% clean

Built to 300lbs, which is incidentally a clean PR. I tried to YOLO it and went for 315, I was able to get under it and catch a good bounce but didn't have the strength to stand it up. While this is pretty neat, I'm more concerned about barbell cycling, gymnastics endurance, and conditioning work

8min EMOM:
Odd: 12 Cal Row
Even: 12 Burpees
+
8min EMOM:
Odd: 8 Cal Bike
Even: 10 Power Clean @ 95lbs for sets 1 and 2, 10 PS for sets 3 and 4
+
8min EMOM:
Odd: 10 cal ski
Even: 8 Box Step Ups @ 50lbs

11/13/2021

A. BB shoulder press - build to tough single

165lbs

B. 8min EMOM of 4 MU

This was a lot harder than I anticipated and I failed the last rep on the last minute

11/10/2021

A1. Banded external rotation - 15 reps x3 sets, :30R

A2. Banded internal rotation - 15 reps x3 sets, :30R

A3. Banded pull aparts - 15 reps x3 sets, :30R

A4. Scap Pull-Ups - 15 reps x3 sets, 3min R

B1. Banded Psoas March - 20 reps x2 sets, :30R

B2. L-Sits on Parallettes - :15 x2 sets, 3min R

25min EMOM

175m Row @ 1:52/500m pace

11/8/2021

B. Strict Wtd Pull-up; 2 reps on the min for 8 minutes (building as heavy as you can)

Used 45lbs 

HSPU Endurance:
4 UB Strict HSPUs
-Rest 10 sec-
..until failure
-Rest 5 min-
x 4 sets

16 - 12 - 12 - 10

I did sets of 4 for each set, on the last set I did 4/4/2

15min AMRAP:
15 Wall Balls
9 CTB (if these bother your shoulder, perform 10 cal row instead) 
7 Power Snatch @ 75lbs

7 Rounds

Round 1 - 9/6 wall balls, 5/4 C2B, 4/3 PS

Rounds 2-5 - UB wall balls, 5/4 C2B, 4/3 PS

Round 6 - UB wall balls, 5/4 C2B, UB PS

Round 7 - UB everything

11/7/2021

:10 Echo @ 100%, rest 90 seconds x3 sets

Max wattages were 1366, 1366, 1233. My legs were absolutely toast after this, and I was not ready for that kind of fatigue.

2 sets, 3-4min rest between sets

25 cal echo @ 250 W

25 cal echo @ 300+ W

I wanted to do this around 270+ and 330+ watts, respectively, but my legs were not cooperating 

11/5/2021

 20 Shoulder CARs per arm per direction

A. Squat Clean + 3 Front Squats: 1 set @ 75-80%, 80-85%,85-90% 1RM Clean; 1 set every 2 minutes x 2 times through

I rested 3min between the first and second set

245 - 250 - 255 for the first set

250 - 255 - 260 for the second set

B. Power Clean - 1.1.1 x3 sets, :10 rest between reps, 2min rest between sets

205lbs

3min on, 1min off x4 sets

500m row @ 1:52/500m pace

max cal assault bike in remaining time

Held 1:52/500m for each set, 12 - 12 - 12 - 14 cals for each set

11/4/2021

Accumulate 20 Shoulder CARs per arm per direction

A. BB strict press @ 20X2 tempo; 2 reps x 5 sets; rest 2-3 min

135lbs - should've gone 5 to 10lbs heavier

4min AMRAP:
4 Strict HSPUs
28 Double Unders

5 Rounds, UB sHSPU and dubs

rest 4min

4min AMRAP:
2 Wall Walks
28 Double Unders

4 Rounds + 2 Wall Walks

rest 4min

4min AMRAP:
6 Cal Ski
6 Cal Bike

4 Rounds

rest 4min

4min AMRAP

6 Cal Assault

6 Burpees

4 Rounds + 6 cal Assault

11/2/2021

Accumulate 20 shoulder CARs per arm per direction

A1. Banded External Rotation - 15 reps x3 sets

A2. Banded Internal Rotation - 15 reps x 3 sets

A3 Banded Face Pulls - 20 reps x 3 Sets

EMOM x 20min
175m @ 5k pace every minute for 20min (50 sec cap per min)

Held 1:52/500m for each minute, 7/10 RPE

11/1/2021

B1. Strict HSPUs; AMRAP UB x 4 sets; rest 30 seconds

10 - 7 - 7 - 6

B2.. Hand release pushups with narrow hands; 15 x 4 sets; rest 30 sec

Done
B3. Banded Tricep Pushdown; 20 reps x 4 sets; rest as needed

Done

2 Sets:
25 UB Wall Balls
15 UB CTB
15 UB Power Snatch @ 75lbs
15 UB TTB
rest 4min with easy bike

The first set took around 4min, the second took over 5min. The wall balls weren't an issue, and the C2B felt ok. My grip blew up after the first set of power snatches, and following that I had to rest for far too long to make sure I got through the T2B in that set UB, and then far too long between movements on the next set. I intended to do 3 sets but my grip was too fried and I didn't think that having to wait almost a minute between some movements in order to get them unbroken was worth it. I'd prefer like 10-12 reps of the C2B, PS, and T2B and then more sets because I would rarely ever do 15 UB reps of any of those movements

10/29/2021

A. BB strict press @ 20X2 tempo; 5 reps x 4 sets; rest 2-3 min

120lbs - I did 5 reps x 4 sets because I didn't pay attention when reading this

8 Rounds:
5 DB Bench Press reps @ 50lbs
6 Strict HSPUs 
15 Cal Bike @ easy pace (use the bike to recovery and the try to move quickly with the hspu/bench
**cut HSPU reps down as needed in later rounds so all sets are less than 1min for 10 reps

I immediately cut the total rounds and the reps of sHSPU per round down because asking me to shoot for 100 HSPU after not doing them for months is comical. I am still hilariously bad at sHSPU and was barely able to stick to 3/3 within one minute

10/27/2021

B. Squat Clean + 4 Front Squats: 1 set @ 60%, 65%,70%,75% 1RM Clean; 1 set every 2 minutes

185 - 205 - 225 - 245

C. 3 Position Pause Clean Pulls - 3 sec pause @ mid thigh + knee + 2" Off Floor: 1 complex every 90 sec x 6-8 sets - around 65-80% 1RM Clean

185

D. 1 and 1/4 FS - 3 reps x 4 sets; rest 2 min b/t sets - work to a max in the cluster building each set

185 - 205 - 205 - 205

10/26/2021

Accumulate 20 shoulder CARs/arm/direction

3 Sets, RAN Between sets

15 banded ext. rot.

15 banded int. rot.

15 banded pull-aparts

15 banded face pulls

Row 3k x 2 sets; rest 4min with easy bike spin between 3ks

1000m @ 60min pace (should be smooth and comfortable)
1000m @ 30min pace (slighty challenging but you should be able to hold for 30min)
1000m @ tough effort for the day *your choice - push this but be sure you can do the same thing again on the second set

2:05/500m for the first 1k, 2:00/500m for the next 1k, then 1:55/500m for the last 1k

10/25/2021

B1. Strict HSPUs; AMRAP UB x 3 sets; rest 30 seconds

9 - 7 - 5

B2.. Hand release pushups with narrow hands; 15 x 3 sets; rest 30 sec

Done
B3. Banded Tricep Pushdown; 20 reps x 3 sets; rest as needed

Done

5min AMRAP:
11 Wall Balls
9 CTB
11 Power Clean @ 95lbs
9 TTB
- 3min rest between sets
x2 TOTAL SETS

2 Rounds + 5 Wall balls - UB wall balls, 5/4 C2B, 4/4/3 PC, UB T2B

2 Rounds - UB wall balls, UB C2B, 4/4/3 PC, UB T2B

10/24/2021

4 sets, 3min easy bike w/ nasal breathing only

20 cal echo @ ~30min TT pace

20 cal echo at ~ 10min TT pace

Each set took about 2:40 total time

Inverse Tabata Echo Bike (arms only)

24 total cals

Week's Worth of Stuff

10/18/2021

Accumulate 20 shoulder CARs per arm per direction

5 Rounds based on feel:
9 UB Front Squats @ 115lbs
9 CTB
9 UB Deadlifts @ 185lbs
9 UB TTB
3min Bike @ maximal recovery pace

1:55-2:08 per round

Max recovery paces were 200, 200, 180, 165, and 165 W respectively

10/20/2021

Accumulate 20 shoulder CARs per arm per direction

A. BB strict press @ 30X2 tempo; 4-5 reps x 4 sets; rest 2-3 min

115lbs

B. Squat Clean + 4 Front Squat: 4 sets @ 60-70% 1RM Clean; rest 2-3 min

205 - 215 - 225 - 235

C. Clean Pull: 1.1.1.1.1 x 3 sets; rest 10 sec b/t reps; rest 2 min b/t sets - 1 set above knee, 1 set knee, 1 set floor

185lbs

10/22/2021

Accumulate 15 shoulder CARs per arm per direction

Echo - 3 x 10sec @ 100% effort; rest 90sec b/t
*record your peak wattage

2000+ watts, 1950+ watts, 1840+ watts 

This was done on Tuesday, but I was unable to do the rowing that day

Row - 3 x 2k. rest 4min on Echo @ easy effort
buidling from 5k Pace +5sec to 2k pace by 500m increments

Set`1) 2:00/500m and built to 1:46/500m

Set 2) 2:03/500 - 1:58.2/500m - 1:55/500m - 1:53.4/500m

Set 3) 2:05/500m - 2:00/500m - 1:55/500m for the last 1k

We are very clearly not on the same page for these rowing intervals and something needs to change because I am extremely frustrated after being unable to complete week one and then not being able to adhere to the overall goal with each interval this week. I need much more explicit direction, just figuring out on my own isn't going to work and I despise it when you throw things at me I am clearly not ready for a

10/18/2021

5 Rounds based on feel:

9 UB Front Squats @ 115lbs
9 BFB
9 UB Deadlifts 185lbs
9 UB TTB
3min Bike @ maximal recovery pace

I pulled my brachioradialis warming up the C2B and swapped them for BFB. Each round took 1:55-2:07. The bike paces were 200W, 200W, 180W, 168W, and 150ishW respectively. I used one bar and changed the weights myself

10/14/2021

 Accumulate 15 shoulder CARs per direction per arm

3 Rounds

10 banded external rotation

10 banded internal rotation

10 banded face pulls

10 banded pull-aparts

Row 500m @ max sustainable pace
Bike @ maximal recovery effort for 3min bw sets (fastest effort that allows you to recovery)
x6 sets

1:53/500m, 200W - 1:50/500m, 200W - 1:48/500m, 200W - 1:48/500m, 200W - 1:46/500m, 200W - 1:46/500m, 230W

I had no idea how to pace any part of this 

10/12/2021

Shoulder CARS; accumulate 20 reps each direction/each shoulder

3 Rounds

10 Front Delt Raises

10 Lateral Delt Raises

10 Rear Delt Raises

A. DL: 1.1.1 x 3 sets; rest 3 sec/reset b/t reps; rest 3 min b/t sets - aim for heavier than last weeks/nothing to failure.

365lbs for each set

B. Banded Clean Grip RDL's: 3 reps every 60 sec x 8 sets - speed focus reaching just below knee, working strong/fast lockout

I found the thickest band I could and used that plus a 135lb barbell and it did the trick

10/11/2021

A1. L-Sit on Parallettes - Accumulate :30 x 3, :30R

It took me a comical amount of time to accumulate :30

A2. Barbell Shoulder Press @ 30x0 tempo - 5 reps x 3 sets, 2min R

I used 115lbs and forgot to not the tempo on the concentric portion

Row Longer Development
Row - 4 x 1k. rest 3min on Echo @ 200/150w
750m @ 5k pace +2-3sec / 500m + 250m @ 2k pace

The original paces you note were frankly ridiculous and unsustainable considering I barely held the pace for the first two sets. Additionally I still do not see the purpose or use of the bike portion afterwards for this or the barbell piece when I am so gassed from the row (or barbell) that I cannot do more than sit on the bike 

10/7/2021

D. Defiict DL - 1-3": 3 reps @ 70-80% of 3RM x 6 sets; rest 1:30

345lbs w/ clean grip for these

E. Clean Grip DL: 1.1.1.1 x 2 sets; rest 4 sec/reset b/t reps; rest 3 min b/t sets - aim for heavier than last weeks

Stuck with 345lbs because I didn't feel like getting more weight

Row Training:
3min Row @ 10k pace
2min Row @ 5k pace
1min Row @ 2k pace
rest with active walk for 3min
x3 sets

I have no idea what my 10k and 5k paces are, so I used 2:02/500m and 1:52/500m for those and 1:42/500m for the 2k pace

10/6/2021

Accumulate 20 total shoulder CARs (10 each direction/arm)

A. Bottoms Up KB Strict Press; 6-8 reps/arm x 5 sets; rest 1min bw arms

24lb kb used

4 Rounds based on feel:
12 UB Front Squats @ 105lbs 
1min Row @ maximal recovery pace (fastes pace you can hold while recovering)
12 UB Power Cleans (Odd rounds) 10 UB PS (Even Rounds) @ 105lbs
1min BIke @ maximal recovery pace
*move directly into next round

Row and bike paces were very, very slow and I don't really think I got anything out of this to be honest. It's an interesting format but the recovery paces are significantly slower than anything I'd hold during a workout, and the UB reps on the barbell are most likely something I'd never try UB in a workout either.

10/5/2021

20 Total Shoulder CARs (10/arm)

A. Seated DB Top to Top Strict Press; 4-5 reps/arm x 5 sets; rest 2-3min bw sets

50lb DBs for each set

B. 10min AMRAP (for quality):
3 Side to Side Pull-ups (3 each direction)
20 Sec Wall Facing HS Hold
10 Sec Front Tuck Lever
8 KB Strict Press/arm (mod load you can perform UB)

3 Rounds + :20 HS Hold

C1. DB Forward Raise; 15 reps x 5 sets; rest 30 seconds
C2. Band Pull-Aparts; 15-20 reps x 5 sets; rest 30 seconds
C3. Beginner Frog Stand; accumulate 15-20 sec x 5 sets; rest 30 seconds
C4. Banded Face Pulls; 12-15 reps x 5 sets; rest 60-120 seconds

Done

9/23 and 9/24/2021

 9/23/2021

A. Strict Pull-ups - 50 for time

6:22 - I did sets of 2 until 30, after that I did singles. Having long arms makes these a lot harder

EMOM Benchmark Test:
30min EMOM:
Min 1: 30 Sec Max Cal Row
Min 2: 30 Sec Max Cal Bike
Min 3: 30 Sec Max Cal Ski

Gonna be honest, I did not approach this like a benchmark test. I wasn't sure how to pace it so I picked some numbers for each part and tried to stick with them for the entire thing.

282 total cals - 111 cals on the row, 71 on an assault bike, 101 on the ski erg

9/24/2021

20 Sec Bike Sprint @ 100% effort

I didn't do a '100% effort' on this part, but I did hold 1150 watts for the entire 20 seconds
7min Bike @ 30min pace (goal is to go directly from sprint into 30min pace and then hold that for the entire 7min)

Not sure what my 30min TT pace is, but I held 275 watts for this part

rest 4min

20 Sec Row Sprint @ 100% effort

Similar to above, I didn't do a '100% effort' on this part, but I held 1:25/500m for the 20 seconds
7min Row @ 30min pace (same goal as above)

Held 2:02/500m for this part

9/22/2021

C1. DB Forward Raise; 15 reps x 3 sets; rest 30 seconds

C2. Band Pull-Aparts; 15-20 reps x 3 sets; rest 30 seconds
C3. Beginner Frog Stand; accumulate 15-20 sec x 3 sets; rest 30 seconds
C4. Banded Face Pulls; 12-15 reps x 3 sets; rest 60-120 seconds

24 Cal Bike 30 Thrusters @ 95lbs

3:45 - 288 watt average for the bike, 10s on the thrusters; I was actually happy with how these thrusters went, I was able to move quickly from the bike to the bar and while the rest breaks were about 13 seconds, I moved through the sets of 10 consistently rest 1min

30 Cal Row 30 Wall Balls @ 30lbs

3:35 - 1050 cal/hr average on the row, 10s on the wall balls; I was happy with how this went but was also crushed and rested 5min afterwards before moving to the next part

rest 5min

30 Row Bike 25 OHS @ 95#

4:20 - this is where everything went bad, see below

rest 2min

24 Cal Bike 30 Wall Balls @ 30lbs

4:02 - 250 watt average on the bike (barely held this, I was not in a good spot at this point), 20/10 wall balls

Several things for this one. First, overall I am not happy with how the back half of this went. I got absolutely destroyed by the OHS. I had planned to go 10/10/10, but almost immediately I got my ass handed to me. My back blew up during that second set of 10, and I barely go through 5 the next time I picked up the bar. Rest breaks were obviously far too long. Second, I assumed it was originally written with a C2 bike in mind, so I changed the cals to reflect me using an assault bike. Overall this was far, far, far more of an aerobic/lung issue than it was a squat issue. I'd even argue it was tougher on my shoulder endurance than it was squat endurance. Lastly, I had thought I warmed up well for the OHS, but I guarantee my shoulder is going to bother me tomorrow. I'm losing my mind with this stupid shoulder issue and I don't know what else to do about it. It seems like we'll have to omit them (and squat snatches), yet again, for quite a while.

9/21/2021

A. Barbell Position Work - 8 sotts press + 6 OHS @ 33x0 tempo + 4 Snatch Pull Unders

I added this to see how my shoulder would feel and if I could figure out something to help whatever is going on with it. This seemed to work for a while so I thought I'd bring it back. For whatever reason, my left shoulder does not want to get into and stay in a position requiring external rotation, especially with squat snatches and OHS. It takes a lot of conscious effort on my part to get my left shoulder into a good position and make sure it stays there. Otherwise it defaults to a pretty internally rotated position

B. Clean/Jerk: 8-10 reps @ 65-80%; rest 1 min b/t singles

185lbs for 3 sets, 205lbs for 5 sets

C. Deadlift; 5,5,2,2; rest as needed (hand release at the bottom of each rep)

275 - 295 - 325 - 345

D. Push Press x 3 + Split Jerk x 3: 3-4 complexes; rest as needed - building to a very heavy set for the day, not to failure

Built to 225lbs

9/18/2021

C. EMOM x 10: 1 Power Clean/Power Jerk + 1 Clean/Jerk @ 60-65% 1RM C/J

185lbs

D. Front Squat x 3 + Split Jerk x 3: 3-4 complexes, loading based on keeping good speed & foot work for split jerks, taken from rack

185lbs

9/17/2021

A. Power Snatch + Hang Snatch (from the hip) - 6 sets; rest 1:30 b/t sets - 55-75% 1RM Snatch

135lbs for each set, my shoulder felt fine during this and the OHS but the next day it was bothering me

Bike 90 Seconds @ 275-350 watts

10 OHS @ 95lbs
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
10 Front Squats @ 115#
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
10 Back Squats @ 135#
rest 2 min
x3 sets

Held 300 watts for each set, rested a bit longer than 2min between sets 2 and 3 because I wasn't paying attention to the clock. There were also some breaks longer than 30 seconds, but not longer than 40 seconds, between bike/squat portions. Most of the time lost was transitioning from the bike to the barbell though. 

Set 1 - 7:04

Set 2 - 7:20

Set 3 - 7:37

9/15/2021

A. sC2B - 10 reps x 5 sets, 2min rest

done and done

9min EMOM:
Min 1: 14 Cal Row
Min 2: 12 Cal Assault Bike
Min 3: 14 Cal Ski
rest AS NEEDED
9min EMOM:
Min 1: 13 Cal Row
Min 2: 11 Cal Assault Bike
Min 3: 13 Cal Ski
rest AS NEEDED
9min EMOM:
Min 1: 12 Cal Row
Min 2: 10 Cal Assault Bike
Min 3: 12 Cal Ski

Made it through all of these at the prescribed calories but I had to rest between 6-8min between EMOMs and that seems too long. Ski erg is still the worse part 

9/14/2021

B. Split Jerk; build to a max for the day (film and send to me, please)

I had intended to build to about 265lbs, then start filming attempts, but things didn't go as planned. I had an easily correctable technical miss at my first attempt at 265lbs. However, on my second attempt the mat below my back foot in the catch position of the jerk slid on the floor. After that I decided I was done for the day as far as split jerks were concerned. I think somewhere between 275-285 is a reasonable assumption as to where I'd end up. If split jerks or push jerks are something you want to prioritize, I'm ok with that. I'd rather do those than any of this bench press stuff.

C1. Wide Grip Bench Press - 8 reps x 4 sets; rest 30 seconds

135lbs for each set

C2. HRPU - 16 reps x 4 sets, 3-4min rest

I can promise you there is no need to get fancy with any of these, just bench press and pushups will be more than I can handle. 

9-6-3:
Wall Walk
90-60-30:
Double Unders

I decided to add this after the split jerks went poorly, but this also went poorly. It took 8:38 total time. Dubs were not an issue. Wall walks are a stupid movement for workouts and should be used for controlled building of muscle endurance, not for anything else. 

9/10/2021

C. Power Snatch + Snatch - Blocks (mid thigh): 1.1 x 6 sets; rest 10 sec b/t reps; rest 1:30 b/t sets - 55-75% 1RM Snatch (based on how shoulder feels)

95 - 115 - 135 - 135 - 135 - 135

135lbs is the most I've snatched in a long time. My shoulder felt pretty good and positions throughout the snatch felt strong as well. I feel far more upright in the bottom of an OHS after all the barbell work (which I continue to use as part of a warm up)

D. Back Squat to Box; 3 on the min for 10 minutes @ 70% of max

280lbs for each set

Bike 90 Seconds @ 275-350 watts
8 OHS @ 95lbs
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Front Squats @ 115#
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Back Squats @ 135#
rest 2 min
x3 sets

So the worst part about this was the bike, and it was much more of respiratory challenge than it was a squat challenge. I didn't have much time to warm up for this so I only held 288 watts for the first set and 300-315 watts for the second two sets. Total times for each set were 6:37, 6:50, and 7:09 respectively