8/30/2021

A. Power Snatch + Snatch - (mid thigh): 1 complex x 6 sets; rest 1:30 b/t sets - 45-65% 1RM Snatch (based on how shoulder feels)

I used 115lbs, shoulders felt good today

B. Back Squat to Box; 5 on the min for 7 minutes @ 60% of max
225lbs for each set

FInal Row/WB Test:
"19.1"

262 reps (6 rounds + 15 cals)

10/9 on the wall balls until the last set, did those UB

1050+ cals on the row until round 6 where I bumped that to 1100+ cals and then for round 7 I pushed the pace to 1300+ cals

8/25/2021 and 8/26/2021

8/25/2021

A. sC2B Pull-Ups - 10 reps x 3 sets, 2min rest between sets

21min EMOM:

Min 1: 12 Cal Row (held about 1200 cals/hr)
Min 2: 10 Cal Assault (held about 350 watts)
Min 3: 12 Cal Ski (held about 1100 cals/hr)

8/26/2021

A. Split Jerk w 1 sec pause in dip and catch; 8 singles @ light to mod load; rest as needed

Used 185lbs for each set, these were a bit weird

B. Top to Top DB Bench Press - 8 reps/side x4 sets, 2min rest

50lbs for each set

3 Rounds

20 Banded Tri Pushdowns

20 Banded Biceps Curls

8/24/2021

A. Power Clean + Hang Squat Clean - 6 sets, 2min rest between sets

225lbs for each set

B. Deadlift - 8,8,6,6; 2min rest between sets

315 - 315 - 345 - 345

I had problems with the double overhand grip when I got to 345. It didn't seem like a grip weakness issue but the bar was sliding out of my hands, so I guess it was kind of a grip weakness issue

12min AMRAP

2,2,4,4,6,6,...

Row Cals

Wall balls

18 wall balls + 16 cal row (196 total reps)

Went UB until the round of 18 wall balls, held close to 1100 cals/hr for most of the row

8/19/2021

I did some of the shoulder work you've previously programmed and some DB bench press before doing the workout

AGOQ Workout 1:

5 Rounds for Time:
15 K HSPUs
15 DB STOH @ 50lbs
15 Cal Row
*20min Cap

19:42 - 5s on the kHSPU and DBSTOH, 1100-1200 cals/hr on the row until the last 15 when I was at 1800+ cals/hr

8/18/2021

A. Strict Pull-Up @ 31x1 tempo - AMRAP UB x5 sets, 3min rest

6 - 6 - 4 - 4 - 4

40 - 32 - 24 - 16 - 8 Cal Assault

50 - 40 - 30 - 20 - 10 Cal Row

19:40

Paces on the bike were 288 watts, 300 watts, 315 watts, 350+ watts, 450+ watts

Paces on the row were 1000 cals/hr, 1100 cals/hr, 1100 cals/hr, 1200+ cals/hr, 1400+ cals/hr

Very unhappy with this. I get that at TTT it was with a C2 bike, I had much more rest and far less stress, but this is still frustrating. 

8/16/2021

Did not have much time for the gym today, I got out of clinic quite late. Last week I built to a heavy single at 360lbs for the squats, but I skipped them this week

A. Snatch Positional Work (from previous weeks) for 5-10min

Done and done

Every 4:30 x 2 sets:
2 Rounds of:
17 row cals

17 wallballs

I used a 30lb ball for the first round of each set

Set 1) 3:23 - 1100 cals/hr, 10/7 on the 30lb wall balls; 1100 cals/hr, UB WB

Set 2) 3:34 - 1100 cals/hr, 10/7 on the 30lb wall balls; 1100 cals/hr, UB WB

+
Every 4:15 x 2 sets:
2 Rounds of:
17 row cals

17 wallballs

I used a 30lb wall ball for the first round of the first set

Set 1) 3:23 - high 1000s to low 1100 cals/hr on the row, UB WB

Set 2) 3:41 - high 1000s to low 1100 cals/hr on the row, UB WB

+
Every 4:00 x 2 sets:
2 Rounds of:
17 row cals

17 wallballs

Set 1) 3:28 - high 1000s cals/hr, UB WB

Set 2) 3:38 - low 1000s cals/hr, UB WB

8/12/2021

A. C/J Follow Along Warm-Up #1: 12 reps of each movement x 1 sets

https://www.youtube.com/watch?v=KVDMeoL0po4
B. Hang Power Clean + Hang Squat Clean (2" below knee) - 8 sets; rest 1:30 b/t sets - 65-75% 1RM Clean

185 for two sets, 205 for 6 sets

4 Rounds for Quality:
12 Deadlifts @ 185#
50 Double Unders
50' Walking Lunge (DBs at side)
10 BFB
rest as needed bw rounds

Didn't have room for the lunges so I did them in place, 7/leg (14 total) should get me to 50ft (give or take 6in) on a regular day

2:20 for each round, UB DL and dubs

8/10/2021 and 8/11/2021

8/10/2021

40 Cal Assault Bike

50 Cal Row

rest 60 seconds
x2

6:41, 6:39 - 260ish watts on the bike, 1000 cals/hr on the row
rest 3min
32 Cal Assault Bike
40 Cal Row
rest 60 seconds
x2

4:56, 4:46 - 288 watts on the bike, 1100 cals/hr on the row

rest 3min
24 Cal Assault Bike
30 Cal Row
rest 60 seconds
x2

3:27, 3:30 - 300 watts on the bike, 1200 cals/hr on the row

8/11/2021

A1. Single arm KB high pull - 12/side x 3 sets, RAN

A2. Scap pull-ups - 12 x 3 sets, RAN

A3. Bottoms Up KB Press - 12/side x 3 sets, RAN

A4. Banded Scap Pushups - 12 x 3 sets, RAN

B. DB Top to Top Bench Press - 4/side x 5 sets, 2min rest

used 50lb dbs

3 Rounds for Time:
8 HSPUs
8 DB STOH
14 Cal Row
rest 6min
x2 TOTAL SETS

5:50, 6:30 - 4/4 on the HSPU, UB DBSTOH, 1100 cals/hr on the row

8/2/2021

A. Back Squat; 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95; rest 2-3min bw sets

255 - 275 - 295 - 315

B. Deadlift - 4 reps x 4 sets, 2min rest between sets

275 - 315 - 315 - 315

Every 2:15 x 2-3 sets:
17 row cals
17 wallballs

1:25-1:27 total time per set
+
Every 2:00 x 2-3 sets:
17 row cals
17 wallballs

1:25-1:27 total time per set
+
Every 1:45 x 2 sets:
17 row cals
17 wallballs

1:25-1:27 total time per set, did this last set with a 30lbs wall ball