7/26/2021

A. Back Squat; 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90; rest 2-3min bw sets

245 - 265 - 285 - 315

B. Positional Work:
Bottom of Squat SOTTS Press; 8 reps x 2 sets; rest 1min
Snatch Pull-under; 4-6 reps w barbell x 2 sets; rest 1min
OHS w light barbell @ 3311; 4-8 reps x 2 sets; rest 1min

Done

3 sets:
Row 1k @ 30 min TT pace (2:04/500m) , into
Set 1: 60 wallballs @ 20lbs
Set 2: 40 wallballs @ 30lbs
Set 3: 20 dbl DB thrusters @ 50hand
rest 4min bw sets

I had to change the row from a 1k to 500m for sets 2 and 3 due to time constraints, and I held a 2:04/500m pace because I don't know what my current 30min time trial pace is. I also held that pace because I remember this from last time and how pissed I got when I completely bombed out. My shoulders blowing up was surprisingly the biggest issue. I definitely could have managed the rest breaks better, but even with changing the distance on the row this was miles better than last time.

Set 1 - 7:15, 20/20/10/10 on the wall balls

Set 2 - 4:48, 10s on the wall balls

Set 3 - not sure about total time, 8/6/6 on the db thrusters

7/24/2021

7 Rounds
9 Front Squats @ 115#
14 Cal Echo Bike

1min rest between rounds

Each round was about 1:20-1:25 in total time. I held around 340+ on the bike and went UB on the FS

7/20/21

A. Strict Wtd Pull-up; 1.1.1 x 4 sets; rest 15 sec; rest 2-3min

I used a 50lb db for these

B1. Strict Bodyweight Pull-up; 8 reps x 4 sets; rest 30 seconds
B2. Strict Band Assisted Pull-ups; 12 reps x 4 sets; rest 2min between sets

B1 and B2 done

C1. Pronated Grip DB Bicep Curl; 8 reps x 2 sets; rest 30 seconds
C2. Supinated Grip Barbell Curl; 8 reps x 2 sets; rest 30 seconds
C3. Banded Neutral Grip Bicep Curl; 15 reps x 2 sets; rest 2-3min bw sets
C1-C3 done

8 Sets:

18 Cal Assault @ 400-450 Watts
20 Row @ 25-50 cals/hour faster than test from last week
rest 1min bw sets
*rest 2min bw every second set

I only had time for 8 sets, held 400+ watts on the bike and 1200 cals/hr on the row. This got really nasty on set 6. Times for each set were very consistent, within a couple seconds of one another, I think somewhere around 2:18 +/- 4 seconds at most

7/19/2021

A. Back Squat; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets (same rep scheme as last week)

245 - 260 - 275 - 290

Squats felt great today

B. Positional Work:
Bottom of Squat SOTTS Press; 8 reps x 2 sets; rest 1min
Snatch Pull-under; 4-6 reps w barbell x 2 sets; rest 1min
OHS w light barbell @ 3311; 4-8 reps x 2 sets; rest 1min

Shoulders felt good today

4 Rounds for Time
15 Wall Balls @ 30bs
15 Deadlifts (225 lb)
100 Double-Unders

14:30

I got destroyed by the deadlifts. I had a feeling they would be the biggest issue for this workout, but I didn't anticipate how bad they'd get. I split the wall balls into 9/6 for the first three rounds specifically to slow myself down and preserve some energy for the deadlifts, and I went UB on the last round. For the deadlifts, I split those into 5s, and I was having trouble maintaining decent rep speed during the second round. The dubs were basically an afterthought, but I split the first three rounds into 35/35/30 and went UB on the last round. The vast majority of the time I lost on this round, and the vast majority of the time I can make up on this workout is on the deadlifts. 

7/25/2021

A. Squat Clean; 1.1.1.1 x 5 sets; rest 20 sec; rest 2-3min (building to a max cluster set)

185x2 sets, 205x2 sets, 225x1 set

I was moving a little slow this morning and the weights felt a lot heavier than they looked

B. Front Squat @ 21X1: 3 reps x 5 sets; rest 2-3 min - Start at heaviest set from last week & build to 3RM for the day sticking to tempo

I built to 245, also not feeling very strong this morning

C. Double KB Front Rack Walking Lunges: 100ft x 2 sets; rest 3 min bw sets
Done, used 20kg KBs

D1. FLR on rings in full external rotation; 30 seconds x2; rest 2 min
D2. Bent arm 90 degree isometric rope hang; 30 seconds x2; rest 2 min

D1 and D2 done


PM
Squat Volume Building:
30 Cal Bike @ 10 Damper
30 Front Squats @ 95# (goal is as close to UB as possible)
rest 2min
30 Cal Bike
30 BS @ 95#
rest 4min
x2 total sets

Set 1) 8:19 total time - 2:54 for the first part (1200 cals/hr, UB FS), 3:19 for the second (1100 cals/hr, UB BS)

Set 2) 9:37 total time - 3:37 for the first part (1100 cals/hr, 20/10 FS), 3:36 (1100 cals/hr, UB BS)

7/13/2021

 AM:

50 - 40 - 30 - 20 - 10

C2 Bike Cals

Row Cals

18:30ish total time. I recorded the time each set of cals took and then had issues with the C2 monitor on the round of 20 C2 cals, so I think this would be much closer to 18min flat if I had not done any of that.

Bike Paces - 50 cals in 2:45, 40 cals in 2:18, 30 cals in 1:43, 20 cals in 1:03, 10 cals in :31; the rounds of 50, 40, and 30 were around 1100 cals/hr, the round of 20 was over 1200, not sure about the last 10 but it was a sprint

Row Paces - 50 cals in 2:40, 40 cals in 2:09, 30 cals in 1:38, 20 cals in :59, not sure about the last 10 cal; the rounds of 50, 40, and 30 were above 1100 cals/hr, the round of 20 was close to 1300, and the last 10 were 1600+

PM:

A. Strict Wtd Pull-up; 2.2.2 x 4 sets; rest 15 sec; rest 2-3min

Used 35lbs this week

B1. Strict Bodyweight Pull-up; 8 reps x 3 sets; rest 30 seconds

These felt really good
B2. Strict Band Assisted Pull-ups; 12 reps x 3 sets; rest 30 seconds
B3. Front Tuck Lever Hold; accumulate 20 seconds as fast as possible x 3 sets; rest 2-3min bw sets

This was more of 20 seconds attempting to do a front tuck lever hold
C1. Pronated Grip DB Bicep Curl; 8 reps x 2-3 sets; rest 30 seconds
C2. Supinated Grip Barbell Curl; 8 reps x 2-3 sets; rest 30 seconds
C3. Banded Neutral Grip Bicep Curl; 15-20 reps x 2-3 sets; rest 2-3min bw sets
D1. Elbow On Knee DB External Rotation; 12-15 reps x 2 sets; rest 30-60 seconds

I was having trouble controlling the end range of internal rotation and initiating external rotation on my left shoulder when doing these, no issues on the right side
D2. Bent Over DB Reverse Fly; 12-15 reps x 2 sets; rest 30-60 seconds

7/9/2011

B. Squat Clean (from floor); 1.1.1 x 2 sets; rest 15 sec; rest 2-3min bw sets (goal is slightly heavier than last week)

Didn't do these last week. I used 225lbs this week, it felt much lighter than I was expecting and the pull from the ground felt really strong

C. Front Squat @ 32x1; 5 reps x 4 sets; rest 2min (new tempo, but if you feel good, build as you go)

135 - 155x3

Main goal for these was maintaining perfect positions
+
Squat Volume Building *Speed Focus on all squatting - adjust RPMs on C2 so you are getting a leg pump but it is not creating a high respiration. Fast transitions from bike to bar, etc
2 TOTAL SETS
For time:
12 Front Squats @ 95#
8 Cal Assault Bike
12 Front Squats @ 95#
rest 1min
8 Cal Assault Bike
12 Back Squat @ 95#
8 Cal Assault Bike
rest 3min
12 Back Squat @ 95#
8 Cal Assault Bike
12 Back squat @ 95#
rest 1min
8 Cal Assault Bike
12 Front Squats @ 95#
8 Cal Assault Bike
*rest as needed between sets

Set 1 - 12:22 total time, held 340+ watts on the bike

Set 2 - Not sure about total time (at least 12min) but for the last set of 8 cals I held well over 700 watts

7/8/2021

A. Shoulder Press; 8 reps @ 65%, 8 reps @ 70%, 6 reps @ 80%, 6 reps @ 85; rest 2-3min bw sets

120 - 125 - 130 - 130

+
On the 2min for 5 sets:
3 SHSPUs
5 Pike HSPUs
7 DB Power Clean
50 Double Unders

1:06 for the first four sets, 1:09 for the last set
+
On the 2min for 5 sets:
6 K HSPUs
8 DB STOH
50 Double Unders

1:00 - :56 - :56 - 1:08 - 1:00

7/6/2021

A. Strict Wtd Pull-up; 2.2.2 x 3 sets; rest 15 sec; rest 2-3min

50lbs used for each set

B. Banded Strict Pull-ups; AMRAP in 45 seconds x 3 sets; rest 60 seconds bw sets

18 - 11 - 1

50 Cal Bike
50 Cal Row
6:35

rest 3min

40 Cal Bike
40 Cal Row
5:05

rest 3min

30 Cal Bike
30 Cal Row

I forgot to check how long this set took

I came out way, way too hot on the first set of 50 cals for this kind of work and decided to change this. Rather than crash and burn for the second set of 50 cals, I rested 3min, did one set of 40/40, rested 3min and did one set of 30/30, with the goal of pushing the bike and holding 1100 cals/hr on the row for each set. On the set of 50 cals I held 300+ watts on the bike, on the set of 40 I held 350+, and the set of 30 I held 400 watts. 

7/5/2021

A. Hang Squat Clean x1 + Squat Clean x1; 1 complex on the 90 seconds for 5 sets

135 - 165 - 185 - 205 - 215

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

185 - 205 - 225 - 245

My hip felt much better than the other day but I decided to play it safe and go quite a bit lighter this week

For Time:
50 Wall Balls @ 20lbs
40 Deadlifts @ 185lbs
30 Power Snatch @ 95lbs

10:42

I'm ok, but not happy, with this. It was just me in an empty gym with no music, so finding a sense of urgency during this was tougher than I'd like to admit. I used one barbell and had to take clips and plates off between the deadlifts and power snatches, which added at least 35-40 seconds. That being said, I kept to my plan for everything up to the last 15 power snatches. I broke the wall balls into 20-15-15 with 15 second breaks. Then I broke the deadlifts into 10s, with a similar rest period between breaks. For the deadlifts I kept that double overhead/clean grip, and doing that in a workout lit my back up almost immediately. I was able to manage the posterior chain fatigue for the snatches, but I got gassed very quickly with those. I held sets of 5, but couldn't hold my goal of a 10 second max rest break. 

7/2/2021 and 7/3/2021

7/2/2021
B. Shoulder Press; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets (modify percentages as needed)

115 - 120 - 125 - 130

I got aggressive with these and paid for it during the EMOMs
+
10min EMOM:
Odd: 3 Strict HSPUs + 5 HRPUs + 6 DB Hang Power Clean
Even: 50 Double Unders

I didn't have issues with this one, but after a few minutes I stopped doing the DB hang power cleans. They weren't doing anything to tax my grip or arms and I was tired of doing them. 

rest 2min

10min EMOM:
Odd: 8 K HSPUs + 8 DB STOH
Even: 50 Double Unders

This went very poorly, and after the second set of 8 kHSPU and 8 DB STOH I had to rest and then had to decrease the reps. I ended up having to rest quite a lot after the dubs because my arms blew up and I was barely getting 5 kHSPU and 5 DB STOH for each set

7/3/2021

2 TOTAL SETS
For time:
10 Front Squats @ 95#
8 Cal Assault Bike
10 Front Squats @ 95#
rest 1min
8 Cal Assault Bike
10 OHS @ 95#
8 Cal Assault Bike
rest 3min
10 OHS @ 95#
8 Cal Assault Bike
10 OHS @ 95#
rest 1min
8 Cal Assault Bike
10 Front Squats @ 95#
8 Cal Assault Bike
*rest as needed between sets

Set 1) 10:59 total time, but I forgot the last set of 8 cals on the assault bike. For this first set I used only my legs on the assault bike and I was able to get through the OHS with no issues

Set 2) 11:57 total time. For this set I did back squats and used my arms on the assault bike. Squat speed slowed down quite a lot

My right hip is a little tight after this week. I'm gonna try and stretch it out this weekend and do some specific exercises to see what causes any pain, but I'll probable switch the training for next week around to accommodate that.