2/22/2021

A. 1 Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch; 1 complex on the 2min for 4-5 sets

115 - 125 - 125 - 125

I went light because I didn't feel like lifting heavy

10min AMRAP:
10 Thrusters @ 95#
10 BFB

6 rounds - 5/5 on the thrusters, 10-12 second break between sets of thrusters and between movements, I went UB on the last round and finished that last round in 1min

Each round averaged 1:48. I'm not excited or disappointed with this one, but I'd like to do much better

2/19/2021

A. Squat Snatch; 2 on the 90 seconds for 6 sets

165lbs for each set

B. Every 2 min x 5 sets: 5 Clean Grip RDL - Below Knee + 1 Hang Squat Clean/Jerk @ 65-75%
*unbroken complex, RDL Straight into hang clean

195bs for each set, squatting flet slow and I was more sore than anticipated so I went light on this one

10 Rounds for Time:
3 Power Power Clean and Jerk @ 115#
3 BFB
3 Muscle Ups

10:39 - UB C&J and UB MU, I had about 30ft between where I had the bar set up and the rings I used for the MU. My arms were toast by round 6 and I lost a lot of time on the transition to ensure I could get all three MU UB

2/16 and 2/18/2021

2/16/2021
90 Second Row @ 30min pace
30 seconds transition
90 Second Bike @ 30min pace
30 Second transition
90 Second Run @ 30min pace
30 second transition
x2
+
60 Second Row @ 20min pace
30 seconds transition
60 Second Bike @ 20min pace
30 Second transition
60 Second Run @ 20min pace
30 second transition
x3
+
30 Second Row @ 10min pace
30 seconds transition
30 Second Bike @ 10min pace
30 Second transition
30 Second Run @ 10min pace
30 second transition
x4

Done and done

2/18/2021

A. Squat Clean Gauntlet:
Every 90 seconds:
5 BFB + 1 Squat Clean, starting at 205#
*add 10# every set
*60 sec cap on each set, 30 sec to change weights/increase

Built to 275lbs

B. Front Squat: Find a 3RM

275lbs

C. Bamboo Bar Walks; 50' x 2-3 sets; rest 2min
D1. Stability Ball Y-Raise; 10-12 reps x 3 sets; rest 30 sec
D2. Stability Ball Y ""pass""; 6 passes x 3 sets; rest 30 sec (hold light weight in hands making Y then slowly pass to other hand, again creating a Y)
D3. Serratus Wall Slides; 10-12 reps x 3 sets; rest 1min

I did C and D1-D3 before the squat cleans and front squats

2/15/2021

Pistol Touches; accumulate 20-30 reps

Left ankle is still a bit unstable with pistols, but right one is just fine. 

On the 4min for 4 sets;
10 Thruster @ 95#
10 Bar Facing Burpee
10 OHS @ 95#
10 Box Jump Overs

I'm trying to take this one with a grain of salt because I had an exam this morning, got little sleep, and hadn't eaten much, but oh boy did this go poorly. The first set was ok, but but starting with the second there was a massive drop off in time. I probably lost the most on the box jumpovers, but the transition between the burpees and overhead squats got pretty long as well. I finished the first set in 2min, but I'm not sure about the rest. On the third I tripped over the box on my first box jumpover and decided to stop there. The last set took more than 3min.

This is exactly the kind of squat endurance work I want to be doing, with or without a rower/assbike in there, but I am very bad at this and its very frustrating

2/12/2021

A. Power clean/Push Jerk singles, 1 rep every 20 sec x 8, rest 2 min x 4 working sets, crisp and quick lockout with good footwork

155 - 185 - 185 - 185

B1. Front Squat; 3 heavy reps x 3 sets; rest 10 seconds

245lbs for each set

B2. Deadlifts; 10 UB heavy reps x 3 sets; rest 3min bw sets (heavier than last week but again focus on quality form)

295lbs for each set

4min AMRAP:
7 HSPUs
28 Double Unders

5 Rounds + 4 kHSPU - UB kHSPU, dubs were all over the place

rest 4min

4min AMRAP:
7 TTB
28 Double Unders

6 rounds - UB T2B, UB dubs

rest 4min

4min AMRAP:
24' HSW
28 Double Unders
7 HSPUs

2 rounds + 4 kHSPU - This one was horrible. My HSW have gotten absolutely terrible and I was very hesitant to kick up, particularly when my shoulders got more and more fatigued. 

2/9/2021 and 2/10/2021

2/9/2021

6 Sets:
2:00 Row building from 75-85% effort across the interval
Rest 1 Min, then....
:40 Air Squat
:40 Double Unders
:40 Skierg/Row/Bike (your choice)
:40 TTB

The classes were using the boxes so I skipped that part of this piece. I started the row at 1:58/500m and got 3 seconds faster every 30 seconds. Reps for everything else were consistent, though I forgot how to do dubs this day

2/10/2021

A. Squat Clean; 1.1.1 x 6 sets; rest 15 sec; rest 2min

My legs were still feeling pretty sore from the past few days, so I used only 195lbs for each set

B. Strict Press; 6,6,6; rest 2min bw sets

125 - 135 - 135

4min Clock:
10-20-30-20-10:
DB Snatch @ 50#
10 Burpee Box Jumps after each set @ 24"
rest 2min after 4 minutes
x repeat until you have finished all of the work
*start where you left off on the last set 

Total Time - 12:55, I went UB on the DB snatches 

2/8/2021

A. Squat Snatch; build to a max

Built to 205lbs and I am not happy about it. I easily got 215lbs off the ground and was able to get under it but for each of the 4 attempts I made at it, the bar was like an inch from where it needed to be for me to make the left. The plus side was I took 10lb jumps for each lift, which is more than I normally would. This is still a wildly inconsistent lift and I really, really want to get back to snatching 225lbs, then be able to hit that more consistently. I'm not overly concerned with snatching specifically for a new 1RM, I am more concerned with being consistent at 225lbs as a near max single and then (more importantly) squat snatch endurance.

B. Back Squat; build to a max

345lbs - this is 94% of my all time 1RM, and I am totally ok with being this close to that number

C. Pistol Touches; accumulate 20-30 reps

I completely forgot to do these

On the 2min for 8 sets, alternate between:
Odd:
10 Thruster @ 95#
10 Bar Facing Burpee

Even:
10 OHS @ 95#
10 Box Jump Overs 

I am comically bad at box jump overs and these were very awkward. For some reason I can't figure out how to keep a decent pace on these, nor can I figure out how to rebound. Also, my legs blow up immediately when doing these

2/5/2021

C1. Front Squat; 5 heavy reps x 3 sets; rest 10 seconds

225lbs for each set  

C2. Deadlifts; 12 UB heavy reps x 3 sets; rest 3min bw sets

275lbs for each set

I was anticipating my lower back blowing up in like set 2, so I was conservative with the weights and used about 10-15lbs less than I think I should have. The deadlifts did get a bit spice at the end though.

+
25-20-15 Cal Row
18-12-6 K HSPUs

5:39 - 1200cals/hr on the row and 6s on the HSPU, my arms blew up during the last 6 of the round of 18 and I was not ready for that to happen that early

rest 4min

25-20-15 Cal Row

18-12-6 CTB Pull-ups  

5:35 - 1200cals/hr on the row and 6s on the C2B until the last round where I did 3/3; much like the kHSPU in the first workout, my arms blew up during the last 6 of the round of 18 and then I fell apart during the last 6 reps

2/3/2021

A1. Strict Pull-Ups - 8 UB reps x3 sets; 1min rest

A2. DB strict press; 10 reps x3 sets; 1min rest
B1. Passive hang; amsap x2 (45sec cap); rest 1 min
B2. Ring Dips - AMRAP (-2 to 3) x2 sets; 1min rest
C1. Seated face pulls; 12x2; rest 1 min
C2. Hollow body rock; 30 sec x2; rest 1 min
C3. Side plank powell raises; 10 reps/side; rest 1 min

10 min EMOM

Odd - 10 BFB

Even - 10 Thrusters @ 95lbs

I intended to do all 12min of the EMOM, but I had my ass handed to me pretty quickly. My legs were still torched from Monday, and that didn't help either. By 6min in I was already taking a knee to recover. My squat speed was pretty slow as well, and my legs were blowing up in the second set of thrusters

2/2/2020

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

B1. Back to Wall Shoulder Flexion - 15 reps x3 sets; 1min R

B2. Scap Pull-Ups - 15 reps x3 sets; 1min R

4 Sets:
2:00 Row building from 75-85% effort across the interval
Rest 1 Min, then....
:30 Air Squat
:30 Double Unders
:30 Skierg/Row/Bike (your choice)
:30 TTB
:30 BJ Over (24)
Rest to recovery

I started each row at 1:58/500m and increased my pace by 3 seconds every 30 seconds of the 2min interval. Reps for squats and dubs, bike pace, and reps for T2B were consistent. Box jumpovers were not. For some reason they're much more taxing than most other movements and while I can rebound, I don't particularly like to as it makes things worse as far as increasing respiratory fatigue goes.