3/23/2021

3 Sets:

400m Run, into:
18-15-12:
Row Cals
Bike Cals
rest 5min bw sets

7:30 - 7:15 - 7:20

I may have gotten a little aggressive on these

3/17/2021

A. Squat Snatch; 5,4,3,2,1 @ 70,75,80,85,90%; rest 3min bw sets

155 (:31) - 165 (:33, 1 miss) - 175 (:24) - 185 (:14) - 195

Overall these went well. However, I think its the heavier squat snatches that are causing most of my shoulder issues, and the day or two after I do them my left shoulder is very sore. It feels like a supraspinatus issue based on the location of the soreness and the increase in pain with specific movements. 

C. Front Squat; 5 reps x 3 sets; rest 2min bw sets

225lbs

Every 3min for 4 sets:
6 Power Cleans @ 115#
9 STOH @ 115#
12 BFB 

I got to this part and was feeling very sluggish for some reason, so I dropped the weight to 115lbs and did 4 sets. Each set was 1:10 or faster

3/16/2021

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

Wasn't able to get to the gym today but I have my own echo bike at my apartment and I used that for this entire piece. For that 90 seconds of work portion I held 280+ watts, for the 60 seconds of work part I held 320 watts, and for the 30 seconds of work I held 350+ watts

3/15/2021

A. Power Clean; 1.1.1 x 3 sets; rest 10 sec; rest 2min bw sets

205 - 205 - 225

B1. Deadlift; 12,9,6,3 UB reps @ tough load; rest 1min

275 - 295 - 315 - 345

I think I should've pushed these by 10-20lbs, but it's been a little bit since I've deadlifted around these weights and they felt pretty good, so I ran with it for today

B2. Box Step Ups; 10 reps @ tough UB load x 4 sets; rest 2-3min

Used 50lbs and tried to move quickly

8 Sets:
14 Cal Row
18 Wall Balls
14 Cal Row
rest 2min bw ets

Each set was between 2:24-2:30, I held 1100+ cals/hr on the row and went 9/9 on the wall balls. Happy with the consistency on this one

3/8/2021

I mixed some stuff from day 6 and 8. While warming up for the snatches my shoulder felt a little weird and I did not want to mess with it. However, if felt perfectly fine during the split jerks

A. Clean & Jerk:

4 reps @ 82% - Rest as needed b/t singles

235lbs

Rest as needed

3 reps @ 85% - Rest as needed b/t singles

245lbs
Rest as needed

2 reps @ 88-92% - Rest as needed b/t singles

255lbs

B. Front Squat: AMRAP @ 87% (-1) x 2 sets; rest as needed

Not sure what my 1RM front squat is, but I went with 255lbs. 8 reps for the first set, 6 for the second

For time:
3 Rounds:
50 double unders
15 Power Snatch @ 75#

3:56 

UB dubs

UB PS for the first round, 10/5 for the second, 9/6 for the third

At 10minutes:
3 Rounds:
6 Burpee Box Jumps @ 24"
6 Squat Cleans @ 155#

4:50

At 20minutes:
2 Rounds:
50' OHWL @ 95#
15 C2B 

3:06

I was very conservative on the C2B and split them into sets of 5

3/5/2021

A. Snatch Wave Loads:

6 Singles @ 75%; Rest 30 sec b/t each

165lbs for the first set (5/6), 175lbs for the second (5/6)

Rest 2-4 minutes

4 Singles @ 77-80%; Rest 45 sec b/t each

180lbs for the first set (3/4), 185lbs for the second set (3/4)
Rest 2-4 minutes

2 Singles @ 82-85%; Rest 1 min b/t each

190lbs for the firs set (1/2), 195lbs for the second (0/2)

Rest as needed x 2 times through

I went too heavy for the first set, then forgot how to add weight for the second, so I'm not surprised with the misses at the heavier weights. That being said, I'm not happy about it. My left shoulder is a little sore, but still connected to my body, so there's that

B1. Sumo Stance Deadlift; 3,3,3; rest 1min
B2. Back Squat; 6,6,6; rest 2-3min

I skipped these. It is incredibly inconvenient and time consuming to get the barbells and weight set up for both of these movements, then break everything down and put it all away

+
For Time
30 Box Jumps (24 in)
15 Clean-and-Jerks (95 lb)
rest 30 seconds
30 Box Jumps (24 in)
15 Clean-and-Jerks (135 lb)
rest 60 seconds
30 Box Jumps (24in)
10 Clean-and-Jerks (185 lb)
rest 90 seconds
30 Single-Leg Squats
10 Clean-and-Jerks (225 lb)

This did not go well and I didn't pay attention to the rep scheme for the clean and jerks at 185lbs, doing 15 instead of 10. I also did box jumps instead of pistols because my left ankle wasn't cooperating today. I lost a frankly absurd amount of time during the 185lb and especially the 225lbs clean and jerks. The set at 225 ended up being something like 1 every 40 seconds, which is completely ridiculous and frustrating

3/3/2021

A. Squat Clean; 3 singles @ 90% of two weeks ago heaviest load

255lbs

3 Rounds:
19 Cal Row
19 Wall Balls
rest 5min
x2 Sets

Set 1) 5:48 total time - 1100 cals/hr on the row, 10/9 for the first round then UB for the last two

Set 2) 5:46 total time - 1100 cals/hr on the row, UB for all three rounds

B. Bamboo Bar Strict Press x6 + 50' Walk; 3-4 sets; rest as needed bw sets
C1. Stability Ball Y-Raise; 10-12 reps x 4 sets; rest 30 sec
C2. Stability Ball Y ""pass""; 6 passes x 4 sets; rest 30 sec (hold light weight in hands making Y then slowly pass to other hand, again creating a Y)
C3. Serratus Wall Slides; 10-12 reps x 4 sets; rest 1min

B-C3 done

I also did the work from day 2 earlier this week but forgot to record it

3/1/2021

A. Power Snatch: 3 TnG PS @ 65-70% x 10 sets; rest 45-60 sec

155lbs 

1 Set for time:
15 DL - 155#
10 Hang Power Cleans - 155#
5 S2O - 155#
Rest 5 min between sets

I did one set (:52)  because DT and DT variants are among my least favorite workouts

21-15-9
CTB Pull-ups
K HSPUs

4:52 - 14/7 on the round of 21 for both, 9/6 on the round of 15 for both, UB on the round of 9 for both

rest 5min

5min AMRAP:
3,6,9,12, etc
TTB
24 Double Unders bw each round of TTB

Finished the round of 18 T2B