5/18/2021

A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)

A2. GHD thoracic stretch; 1min continuous; RAN

B. Wtd Passive Hang on Pull-up Bar; 30-45 seconds x 3 sets; rest as needed bw sets

I used a 25lb KB for this

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10 Sets:
10 Sec Assault Sprint
rest 1min
10 BFB
rest 1min

I held 1000+ watts on the echo for all but one set and finished the burpees in under 30 seconds for all but one set

5/18/2021

McGill Big 3 x3 sets

Every 2min for 8 sets:

8 Cal Bike
14 UB Wall Balls

I used a 30lb wall ball, held 1400-1500 cals/hr on the bike, and finished each set in about 1min

5/14/2021

B. Power Clean (from floor); 1.1.1 x 2 sets; rest 15 sec; rest 2min bw sets

225 - 245 - 255

C. Back Squat; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets

205 - 235 - 265 - 295

D. Front Squat; 5 reps @ 70% x 2 sets; rest 3min

225 - 245 - 255
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Every 6 min x 4 sets:
A/B 3min @ 30min pace
A/B 45 Sec @ 10min pace
A/B 15 Sec @ sprint pace
Easy spin in remaining time

I used an echo bike for this and held 258-273 watts on the 3min portion, 333 watts for the 45 second portion, then 480+ watts on the spring. I definitely should have pushed harder on the sprint, but otherwise I'm ok with the paces.

5/12/2021

McGill Big Three

A. KB DL at 3030 tempo - 6 reps x 4 sets

I used two 32kg KBs and increased the time under tension because the gym doesn't have a trap bar

10 Rounds for Time:

8 Cal Row
12 Wall Balls

28 Double Unders

15:10 - 1300 cals/hr on the row, UB wall balls, one mess up on the dubs but otherwise UB

5/11/2021

A. Shoulder Press; 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 70%, 6 reps @ 75%, 6 reps @ 80%; rest 2-3min bw sets

115 - 120 - 125 - 130 - 135

I have no idea what my 1rm is, so I started with a pretty tough set of 10 then build from there. On the last set I failed the 5th rep, had to rest about a minute, then completed the last rep

B. Strict Pull-up; 10 UB reps x 4 sets; rest as needed

C. sHSPU; 6-8 UB reps x 3 sets, reset as needed

For Time:
50 Banded Strict Pull-ups
50 Ring Row

I skipped the renegade rows because I don't like them and this part isn't fun

5/10/2021

A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)

A2. GHD thoracic stretch; 1min continuous; RAN

B. Passive Hang on Pull-up Bar; 30-45 seconds x 3 sets; rest as needed bw sets

8 Sets:
10 Sec Assault Sprint
rest 1min
10 BFB
rest 1min

I was able to use an Echo bike at the gym. I held 977-1011 for each set and finished the burpees in 24-26 seconds

5/4/2021

A1. Single Arm Bear to Bridge; 5 reps/arm x 2 sets; rest 10 sec

A2. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec
B1. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec
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A. Wtd Strict Supinated Pull-up;2.2.2 x 5 sets; rest 20 sec bw clusters; rest 2min bw sets

I used a 53lb KB for these, had to take some liberties with the rest periods because I wanted to make sure there were no doubts about whether or not my chin got over the bar

B1. AMRAP Strict HSPUs in 1min x 3 sets; rest 30 seconds

Set 1) 9 reps - 2/3/2/2

Set 2) 9 reps - 3/3/3

Set 3) 11 reps - 9/2

I give up on sHSPU. I had an incredibly hard time maintaining sets of 2 or 3 on the first two sets then cranked out a set of 9 on the last set. I did have to wait a while to barely get those last two reps, but I don't get it. I haven't seen much if any improvement on sHSPU despite you throwing just about everything at me to try and improve them. 

B2. Skierg for 3min @ easy pace as recovery

I took this 'easy pace' as seriously as possible and went very slow

3 Sets;
1min AMRAP Banded Strict Pull-ups
rest 30 seconds
1min AMRAP Ring Row
rest 30 seconds
1min AMRAP Renegade Row
rest 30 seconds
1min AMRAP Max Cals on Echo Bike
rest as needed bw sets

Set 1) 16 - 20 - 20 - 18

Set 2) 16 - 16 - 18 - 18

Set 3) 16 - 17 - 18 - 18

5/3/2021

McGill's Big-3 - 2 stimulative sets each exercise

-McGill Curl-up
-Side-plank
-Bird-dog

B. Double KB Deadlifts - 6 reps @ 2020 tempo x 4 sets

I didn't have a trap bar and the heaviest kb at my gym are 75lbs

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6-8 Alternating Sets on the 3min:
Odd:
10 Cal C2 Bike @ 10 Damper
12 Box Step Ups with light load in back rack
16 Wtd Vest Air Squats

Even:
10 Cal C2 Bike @ 10 damper
10 Wall Balls @ 30
16 Walking Lunge Steps w WTD Vest

Sets 1, 3, and 5 were about 2min or so. Sets 2, 4, and 6 were about 1:30. I slowed down on the last two sets quite a bit, 2:30 or so for each