1/29/2021

A. Squat Clean; 4 singles building to a heavy load

Built to 285lbs, I had really good speed under the bar but let the bar cause me to bottom out in my squat. I think I was just a bit surprised I was able to get under it as fast as I did 

B. Squat Clean; 6 for time @ 75%

225lbs - singles, :36

C. Squat Clean; 4 singles @ heavy load

275lbs - 3/4, I dropped 10lbs off of part A for this one. I had a similar problem to the 285lbs clean where I was more than fast enough to get under it but I would let the bar drive me into the absolute bottom of a squat 

D. Squat Clean; 6 for time @ 75%

225lbs - Unbroken, :26

+
EMOM until failure OR 20min:
Odd: 15 Cal Row
Even: 1 Round of Cindy 

I made it through 14min. I was not expecting to get that far, as I am comically bad at pushups, so I set my timer to stop at 14min. However, I finished the last round of Cindy with 5 seconds left. So, theoretically, I could have made it two more minutes. 

1/26/2021 and 1/27/2021

1/26/2021

A. One Time Through 25 reps each of: Tibialis Raise, FHL Calf Raise, and Knee over Toe Calf Raise

B1. Scap Pull-Ups - 20 reps x2, RAN

B2. Back to wall Shoulder Press - 20 reps x2, RAN

C1. DB On Knee Ext Rotation - 12 reps/side x2, RAN   

C2. Bent Over DB Flys - 12 reps x2, RAN

D1. KB High Pulls - 12 reps/side x2

D2. Bottoms Up KB Press - 12 reps/side x2

12min AMRAP:

15 Cal Row
10 Burpees
15 Cal Bike
50 Double Unders

4 Rounds+ 2 Cal Row

I noticed when you sent my design over this had a 5min rest after it, implying multiple sets were involved. However, I forgot to ask about it, so I made this a 12min AMRAP and called it a day.

1/27/2021

A. CTB Pull-ups; 8 on the min for 6 minutes (tight, efficient kip)

UB each set. These felt good for the first time in a long time, though I got more fatigued earlier than I though I would

+
30 Cal Bike ---> increasing effort every 10 cals, into:
30 K HSPUs for Time

3:26 total time

800-1000-1200cals/hr on the bike and 20/5/5 on the kHSPU. I had intended to do 20/10. After finishing that first 20 my arms were fatigued but I wasn't that concerned about them blowing up, however almost as soon as I started that last set of 10 they blew up and I was reduced to 5s

rest 4min

30 Cal Bike _---> increasing effort every 10 cals, into:
30 STOH @ 95# for Time

2:48 total time

800-1000-1200cals/hr on the bike

20/10 on the STOH. I think I could've gotten close to UB, but as I hit rep 15 I wasn't confident I could get there and decided to take a quick break at 20 and finish with 10 rather than get to 25 or so and have to take a much longer break to finish the last 5

rest 4min
30 Cal Bike _---> increasing effort every 10 cals, into:
30 HRPUs for Time

3:15 total time

800-1000-1200Cals/hr on the bike

10/10/5/5

rest 4min

30 Cal Bike _---> increasing effort every 10 cals, into:
30 BFB for Time

2:12 total time

1000-1200-1400Cals/hr on the bike

1:41 for the BFB. By this point my arms were giving out and my chest was cramping during the last 10 BFB

1/22/2020

A. 10min EMOM:

Odd: 3 Squat Cleans AFAP @ 65-70% of 1RM

185lbs - UB

Even: 3 Squat Snatch AFAP @ 65-70% of 1RM

135lbs - UB

B. Front Squat; 4,4,2,2; rest 2min

225 - 225 - 255 - 255

4min Clock:
21 Cal Row
14 Hang Power Snatch @ 95#
AMRAP Ring Muscle Ups in remaining time

1300 cals/hr on the row, 8/6 on the HPS, and 13 total MU. I split the MU into 3s and tried to maintain quick breaks as having the breaks between sets slowly increase throughout a workout is one of the problems I have with MU

rest 2min

4min Clock:
80 Double Unders
14 DB Squat Cleans @ 50#
AMRAP Chest to Bar in remaining time

UB dubs, 10/4 on the DB squat cleans, 28 total C2B. I held 5s on the C2B until the last 3, at that point I ran out of time on the clock

rest 2min bw sets

4min AMRAP:
7 Box Jumps
9 Push-ups
11 Air Squats 

3 rounds + 6 pushups

1/19/2021 and 1/20/2021

A. Squat snatch waveload

Wave 1: 3 singles, start at 79-84% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

155- 160 - 165

Wave 2: 3 singles, start at 81-86% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

160 - 165 - 170

Wave 3: 3 singles, start at 83-88% of best snatch from testing, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

175 - 180 - 185

8min EMOM:
Odd: 8 Back Squats @ 185
Even: 5 Ring Muscle ups (UB)

This combo is gross 

+
On the 3min for 3 sets:
30' FRWL
15 Wall Balls
8 Power Snatch @ 95#
I finished each one with maybe 2-3 seconds to spare

On the 3min for 3 sets:
8 Box Step Ups
10 DB Front Squats
8 Power Cleans @ 95#

This did not go well. I finished the first as written and in under 90 seconds, then things went downhill. For set 2 I scaled the PC back to 6 reps. For set 3 I scaled the reps to 6 db box step ups and 8 db squats. The db box step up to db squat transition was really awkward and I should have practiced it before starting, because I lost a lot of time trying to figure that out. The db squats themselves were just really slow and awkward. I'm not sure why those are an issue, but they take significantly longer than squatting with a barbell
*90 sec cap to each - stop wherever you are at the 90 second mark 

1min Row
1min Bike
1min Run
x3 sets as warm-up (nasal breathing only)
+
8 Sets:
12 Cal Row
10 Burpees
12 Cal Bike
40 Double Unders
rest 2min bw sets

Each set took about 2:30 to complete, I held 1200 cals/hr on the row, 1100 cals/hr on the bike, and went UB on the dubs. I did regular burpees because the one area with a rig or rings high enough for me to use as a 6" target was occupied by the class

+
A. One Time Through 25 reps each of: Tibialis Raise, FHL Calf Raise, and Knee over Toe Calf Raise

1/16/2021

A. Squat Clean; 5 singles @ 75%, 5 for time @ 75%; rest as needed bw singles, perform 5 for time AFAP

225lbs for the singles and the 5 for time, the 5 for time took :27

B. Power Snatch; 1.1.1.1.1 x 4 sets; rest 10 sec/reset; rest 2 min bw sets

135 - 135 - 155 - 165

C. Front Squat; 5,3,3,1; rest 2min

245 - 275 - 275 - 300

3 Sets:
2min Clock:
15 Cal Row
8 Hang Power Snatch @ 95#
AMRAP TTB in remaining time
rest 2min
2min Clock:
12 CTB Pull-ups
8 DB Squat Cleans @ 50# 
AMRAP sHSPUs in remaining time
rest 2min bw sets 

For some reason, I read the original piece as having sHSPU. Because of that I dropped the reps for the C2B and DB squat cleans in an effort to make sure I had time to get some sHSPU in. Grip became an issue during the second set of C2B, and in general my transitions were long as I was trying to go unbroken on whatever I could for as long as I could. During the last set of T2B I dropped off the bar early to ensure I could get all the C2B unbroken. I held 13000-1400 cals/hr on the row and went UB on the HPS, C2B, and DB squat cleans.

Set 1 - 20 T2B (10/10), 10 sHSPU (4/3/3)

Set 2 - 16 T2B (10/6), 9 sHSPU (3/3/3)

Set 3 - 10 T2B, 5 sHSPU

1/12/2021

A. One Time Through 25 reps each of: Tibialis Raise, FHL Calf Raise, and Knee over Toe Calf Raise

B. Crossover Symmetry Iron Scap Protocol

C1. Back to Wall Shoulder Flexion - 20 reps x2 sets, 1min R

C2. Scap Pull-ups - 20 reps x2 sets, 1min R

D1. Kb High Pulls - 12 reps/side x2 sets, 1min R

D2. Bottoms Up Kb Press - 12 reps/side x2 sets, 1min R
+
30min AMRAP:
11 Cal Bike
33 Double Unders
11 TTB
11 Cal Ski
15 Air Squats
9 Burpees to 6" Reach
**This week you will alternate one movement each round that you "sprint". So, for example, round 1 you will push the 11 cal bike hard, and then fall into a 30min pace for the rest of the round. On round 2 you will push the double unders and then fall into a 30min pace, then round 3 you will speed up the TTB AFAP, etc. etc.

I got into 8 rounds of this one. I started with a 'sprint' on the bike, then continued down the line of movements for the subsequent rounds. 

1/11/2021

B1. Ring Muscle Ups x 3 sets; rest 1min

Set 1) 12, probably an AMRAP - 3 to 4

Set 2) 10, probably AMRAP - 2

Set 3) 8, AMRAP -1

B2. Back Squat; 8 reps @ 70% 1RM x 3 sets; rest 2min bw sets

205lbs for each set

I held back on the MU and the squats, more on the squats, because I knew this would be a really nasty combo and I wanted to work on rep speed with the squats. Hindsight being 20/20, I think I should've used 225-235lbs

C2 90 Seconds @ just under your 10min pace
50' DB FRWL @ 50#
8 Power Snatch @ 95#
2 Squat Snatch @ 165# of 1RM for Time
rest 3-4min
x2 sets

4:48 - 1100 cals/hr on the C2, 4/4 on the PS, 2/4 on the squat snatches

3:55 - 1100 cals/hr on the C2, 4/4 on the PS, 2/3 on the squat snatches

Not a good day for snatches

Assault 90 Seconds @ just under your 10min pace
10 DB Box Step Ups @ 50#
8 Hang Power Clean @ 115#
2 Squat Clean and Jerk @ 225# of 1RM for Time
rest 3-4min
x2 sets

3:50 - 1100 cals/hr on the bike, UB HPC, singles on the cleans

3:40

I used one barbell for each set and changed my own weights

1/4/2021

A. Squat Snatch; 5 singles @ 75%, 5 for time @ 75%; rest as needed bw singles, perform 5 for time AFAP

165lbs for both, 5 for time took

B. Power Clean; 1.1.1.1.1 x 4 sets; rest 10 sec/reset; rest 2 min bw sets

205lbs for each set

C. Front Squat; 6,4,4,2; rest 2min

205 - 225 - 255 - 275

+
7min AMRAP:
3,3..6,6..9,9 and so on:
Clean and Jerk @ 135#
TTB 

82 reps - I forgot which round I was on during the round of 15 c&j and did 18 instead, then did 4/15 T2B. Barbell cycling did not feel good today and I stuck with singles for the entire workout, T2B felt good though.