6/30/2021

Easy 10min Bike/Row Warm-up

4 Sets:
21-15-9:
Row Cals
Assault Bike Cals
rest 3min bw sets
*rest as needed bw sets 2/3

Oh boy was this spicy. My legs were pretty trashed from the work for day 1, and paces dropped off considerably after the first set. I was pretty aggressive in the first set, holding 1300 cals/hr and 390+ watts on the bike. However, by the last two sets, I was struggling to hold 1100 cals/hr on the row and 330+ watts on the bike.

1 - 5:47

2 - 6:22

3 - 6:42

4 - 6:44

Movement Flow:
90/90 Flow

Cool down
Relaxation Breathing - 10min @ 3162 cadence

6/29/2021

Due to some time constraints and dropping in to a new gym I had to change some of this a bit

B. Hang Power Clean x1 + Hang Squat Clean x1; 1 complex on the 90 seconds for 6 sets

135 - 155 - 165 - 185 - 205 - 215

C. Back Squat; 10 reps @ 60%, 8 reps @ 65%, 6 reps

205 - 225 - 245
+
On the 2min for 3 sets:
8 Deadlifts @ 185#
15 Wall Balls

UB on each set. This combo at this rep scheme is one I can do without resting between sets 2 and 3. It would be uncomfortable, but I can do it. Each set was about 45 seconds

+
On the 2min for 4 sets:
8 Power Snatch @ 95lbs
8 Thrusters
*rest as needed bw sets 2/3

This was gross but I did it. I split the power snatches into 4/4 and went UB on the thrusters. Times were :47, :53, :57, and 1:02 respectively

6/23/2021

B1. Strict Pull-up; 10 reps x 3 sets; rest 1min

UB sets of 10

B2. Bent Over Reverse Fly; 12 reps x 3 sets; rest 1min

Used 10lbs

B3. Standing Bicep Hammer Curl; 10 reps x 3 sets; rest as needed

Used 35lbs

I skipped A1-A3 thinking it would be good to lay off my shoulder, but the biceps curls kind of bothered it. Strangely, the pull-ups did not bother my shoulder at all. I think there may be some residual shoulder issues coupled with some biceps tendon issues that's been causing a lot of my shoulder problems
+
On the 5min for 2 sets:
500m Row
20 Burpees to clap OH

3:01 and 3:00 for each set, held a 1:53/500m pace on the row
+
On the 5min for 2 sets:
1000m Bike
20 Burpees over Bar
**4min cap per round

3:31 and 3:25 for each set, held 1:53/1000m for the bike

6/22/2021

6 Sets:

15 Cal Bike
15 Cal Row
10 Cal Bike
10 Cal Row
rest 90 seconds bw sets
*rest 3min bw sets 3/4
*goal is slightly faster pace than last week

Set 1) 2:51

Set 2) 2:50

Set 3) 2:58

Set 4) 3:00

Set 5) 3:10

Set 6) 3:12 

My legs are extremely sore, and holding 1300+ cals/hr on the first three sets for the bike and the row was quite difficult. I started the fourth and fifth sets above 1300 cals/hr on the bike, but the remaining portions were between 1100 cals/hr and 1250 cals/hr

6/21/2021

 B. Power Clean x2 + Squat Clean x1; 1 complex on the 90 seconds for 5 sets (light load, getting the feel for the lift again)

185lbs for each set, these felt a little awkward but that's not surprising

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

185 - 205 - 225 - 245

+
10min EMOM:
Odd: 12 Deadlifts @ 185#
Even: 15 Wall Balls @ 20#

Switched to a double overhand grip, gonna stick with that moving forward 
+
10min EMOM:
Odd: 8 Power Snatch @ 95#
Even: 8 Thrusters @ 95#

Made it through minutes 1-4 at the above rep scheme, minutes 5-8 were 6/6 and minutes 9-10 were 8/8. I cannot do overhead squats or squat snatches with a barbell, and I assume a dumbbell as well, without my left shoulder deciding its going to be non-functional the next day so I switched to thrusters. Squat speed and barbell cycling are very slow at the moment, and they're more difficult than I'd like. Ideally 10/10 would be a great place to be, but that might take a few more weeks

6/16/2021

A1. Seated DB Arnold Press; 8 reps x 5 sets; rest 90 seconds

A2. Strict Pull-up (adjust as needed); 3.3 x 5 sets; rest 30 sec; rest 90 seconds
B1. KB Alternating Z Press; 8/arm x 3 sets; rest 60 seconds
B2. BirdDog Row on Bench; 8/side x 3 sets; rest 60 seconds

I used 40lb kbs for the pressing and bird dog rows

On the 2min for 4 sets:
10 Banded Strict Pull-ups
15 Push-ups
*easy bike during remaining time of each set

I had to drastically change this and only made it through 4 sets. I was able to get through the first two as written and then had to reduce the reps to 6 pull-ups and 10 push-ups. I'm gonna need you to drastically rethink these rep schemes because I've had to pretty frequently change them and I'm barely accumulating half the volume you're intending. Also, I don't see the point of the bike for the remainder of the interval

6/15/2021

8 Sets:

12 Cal Echo Bike
15 Cal Row
rest 1min bw sets
*rest 4min halfway through

I held 350+ watts on the echo and 1300 cals/hr or more on the rower. Each set was between 1:30-1:40

I'm feeling much better and I'm ready to start getting after it again

6/10/2021

A1. Seated DB Arnold Press; 8 reps x 4 sets; rest 90 seconds

A2. Strict Pull-up (adjust as needed); 3.3 x 4 sets; rest 30 sec; rest 90 seconds
B1. KB Alternating Z Press; 8/arm x 4 sets; rest 60 seconds
B2. BirdDog Row on Bench; 8/side x 4 sets; rest 60 seconds https://www.youtube.com/watch?v=_FRkPB0OwrM
I used a 35lb Kb for A1-B2

12min EMOM:
Odd: 45 Sec Bike @ easy to moderate pace
Even: Banded Strict Pull-ups

I held 340 watts on the bike. My lats blew up almost immediately on the pull-ups, I went 10-10-8-8-5-7 for those and they were a lot harder than I anticipated

6/8/2021

1000m C2

rest 60 seconds
750m C2
rest 30 seconds
500m C2
rest 3-4min
x4 total sets

Felt really good when I was doing this so I was able to push to a 1:56/1k pace for the 1k portion, 1:53/1k pace for the 750m portion, and a 1:49/1k pace for the 500m portion and held that for each set

Cool down
Relaxation Breathing - 10min @ 3162 cadence - lying flat on back w/ feet elevated and hands on belly (focus on a deep diaphragm inhale through nose, and long slow exhale through mouth)