9/23 and 9/24/2021

 9/23/2021

A. Strict Pull-ups - 50 for time

6:22 - I did sets of 2 until 30, after that I did singles. Having long arms makes these a lot harder

EMOM Benchmark Test:
30min EMOM:
Min 1: 30 Sec Max Cal Row
Min 2: 30 Sec Max Cal Bike
Min 3: 30 Sec Max Cal Ski

Gonna be honest, I did not approach this like a benchmark test. I wasn't sure how to pace it so I picked some numbers for each part and tried to stick with them for the entire thing.

282 total cals - 111 cals on the row, 71 on an assault bike, 101 on the ski erg

9/24/2021

20 Sec Bike Sprint @ 100% effort

I didn't do a '100% effort' on this part, but I did hold 1150 watts for the entire 20 seconds
7min Bike @ 30min pace (goal is to go directly from sprint into 30min pace and then hold that for the entire 7min)

Not sure what my 30min TT pace is, but I held 275 watts for this part

rest 4min

20 Sec Row Sprint @ 100% effort

Similar to above, I didn't do a '100% effort' on this part, but I held 1:25/500m for the 20 seconds
7min Row @ 30min pace (same goal as above)

Held 2:02/500m for this part

9/22/2021

C1. DB Forward Raise; 15 reps x 3 sets; rest 30 seconds

C2. Band Pull-Aparts; 15-20 reps x 3 sets; rest 30 seconds
C3. Beginner Frog Stand; accumulate 15-20 sec x 3 sets; rest 30 seconds
C4. Banded Face Pulls; 12-15 reps x 3 sets; rest 60-120 seconds

24 Cal Bike 30 Thrusters @ 95lbs

3:45 - 288 watt average for the bike, 10s on the thrusters; I was actually happy with how these thrusters went, I was able to move quickly from the bike to the bar and while the rest breaks were about 13 seconds, I moved through the sets of 10 consistently rest 1min

30 Cal Row 30 Wall Balls @ 30lbs

3:35 - 1050 cal/hr average on the row, 10s on the wall balls; I was happy with how this went but was also crushed and rested 5min afterwards before moving to the next part

rest 5min

30 Row Bike 25 OHS @ 95#

4:20 - this is where everything went bad, see below

rest 2min

24 Cal Bike 30 Wall Balls @ 30lbs

4:02 - 250 watt average on the bike (barely held this, I was not in a good spot at this point), 20/10 wall balls

Several things for this one. First, overall I am not happy with how the back half of this went. I got absolutely destroyed by the OHS. I had planned to go 10/10/10, but almost immediately I got my ass handed to me. My back blew up during that second set of 10, and I barely go through 5 the next time I picked up the bar. Rest breaks were obviously far too long. Second, I assumed it was originally written with a C2 bike in mind, so I changed the cals to reflect me using an assault bike. Overall this was far, far, far more of an aerobic/lung issue than it was a squat issue. I'd even argue it was tougher on my shoulder endurance than it was squat endurance. Lastly, I had thought I warmed up well for the OHS, but I guarantee my shoulder is going to bother me tomorrow. I'm losing my mind with this stupid shoulder issue and I don't know what else to do about it. It seems like we'll have to omit them (and squat snatches), yet again, for quite a while.

9/21/2021

A. Barbell Position Work - 8 sotts press + 6 OHS @ 33x0 tempo + 4 Snatch Pull Unders

I added this to see how my shoulder would feel and if I could figure out something to help whatever is going on with it. This seemed to work for a while so I thought I'd bring it back. For whatever reason, my left shoulder does not want to get into and stay in a position requiring external rotation, especially with squat snatches and OHS. It takes a lot of conscious effort on my part to get my left shoulder into a good position and make sure it stays there. Otherwise it defaults to a pretty internally rotated position

B. Clean/Jerk: 8-10 reps @ 65-80%; rest 1 min b/t singles

185lbs for 3 sets, 205lbs for 5 sets

C. Deadlift; 5,5,2,2; rest as needed (hand release at the bottom of each rep)

275 - 295 - 325 - 345

D. Push Press x 3 + Split Jerk x 3: 3-4 complexes; rest as needed - building to a very heavy set for the day, not to failure

Built to 225lbs

9/18/2021

C. EMOM x 10: 1 Power Clean/Power Jerk + 1 Clean/Jerk @ 60-65% 1RM C/J

185lbs

D. Front Squat x 3 + Split Jerk x 3: 3-4 complexes, loading based on keeping good speed & foot work for split jerks, taken from rack

185lbs

9/17/2021

A. Power Snatch + Hang Snatch (from the hip) - 6 sets; rest 1:30 b/t sets - 55-75% 1RM Snatch

135lbs for each set, my shoulder felt fine during this and the OHS but the next day it was bothering me

Bike 90 Seconds @ 275-350 watts

10 OHS @ 95lbs
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
10 Front Squats @ 115#
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
10 Back Squats @ 135#
rest 2 min
x3 sets

Held 300 watts for each set, rested a bit longer than 2min between sets 2 and 3 because I wasn't paying attention to the clock. There were also some breaks longer than 30 seconds, but not longer than 40 seconds, between bike/squat portions. Most of the time lost was transitioning from the bike to the barbell though. 

Set 1 - 7:04

Set 2 - 7:20

Set 3 - 7:37

9/15/2021

A. sC2B - 10 reps x 5 sets, 2min rest

done and done

9min EMOM:
Min 1: 14 Cal Row
Min 2: 12 Cal Assault Bike
Min 3: 14 Cal Ski
rest AS NEEDED
9min EMOM:
Min 1: 13 Cal Row
Min 2: 11 Cal Assault Bike
Min 3: 13 Cal Ski
rest AS NEEDED
9min EMOM:
Min 1: 12 Cal Row
Min 2: 10 Cal Assault Bike
Min 3: 12 Cal Ski

Made it through all of these at the prescribed calories but I had to rest between 6-8min between EMOMs and that seems too long. Ski erg is still the worse part 

9/14/2021

B. Split Jerk; build to a max for the day (film and send to me, please)

I had intended to build to about 265lbs, then start filming attempts, but things didn't go as planned. I had an easily correctable technical miss at my first attempt at 265lbs. However, on my second attempt the mat below my back foot in the catch position of the jerk slid on the floor. After that I decided I was done for the day as far as split jerks were concerned. I think somewhere between 275-285 is a reasonable assumption as to where I'd end up. If split jerks or push jerks are something you want to prioritize, I'm ok with that. I'd rather do those than any of this bench press stuff.

C1. Wide Grip Bench Press - 8 reps x 4 sets; rest 30 seconds

135lbs for each set

C2. HRPU - 16 reps x 4 sets, 3-4min rest

I can promise you there is no need to get fancy with any of these, just bench press and pushups will be more than I can handle. 

9-6-3:
Wall Walk
90-60-30:
Double Unders

I decided to add this after the split jerks went poorly, but this also went poorly. It took 8:38 total time. Dubs were not an issue. Wall walks are a stupid movement for workouts and should be used for controlled building of muscle endurance, not for anything else. 

9/10/2021

C. Power Snatch + Snatch - Blocks (mid thigh): 1.1 x 6 sets; rest 10 sec b/t reps; rest 1:30 b/t sets - 55-75% 1RM Snatch (based on how shoulder feels)

95 - 115 - 135 - 135 - 135 - 135

135lbs is the most I've snatched in a long time. My shoulder felt pretty good and positions throughout the snatch felt strong as well. I feel far more upright in the bottom of an OHS after all the barbell work (which I continue to use as part of a warm up)

D. Back Squat to Box; 3 on the min for 10 minutes @ 70% of max

280lbs for each set

Bike 90 Seconds @ 275-350 watts
8 OHS @ 95lbs
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Front Squats @ 115#
rest 30 seconds
Bike 90 Seconds @ 275-350 watts
8 Back Squats @ 135#
rest 2 min
x3 sets

So the worst part about this was the bike, and it was much more of respiratory challenge than it was a squat challenge. I didn't have much time to warm up for this so I only held 288 watts for the first set and 300-315 watts for the second two sets. Total times for each set were 6:37, 6:50, and 7:09 respectively

9/10/2021

A1. Kb high pulls - 12/arm x3 sets, 30sec rest

A2. Scap pull-ups - 15 reps x3 sets, 30sec rest

A3. Bottoms up KB press - 12 reps/arm x3 sets, 30sec rest

A4. Banded Scap push-ups -15 reps x3 sets, 2min rest

B. Hang Clean: Find a tough single for the day

285lbs

C. Clean Deadlift: Find a 1 rep "Technical Max"

405lbs

9/6/2021

A. Crossover Sym Iron Scap Routine

B. DB Top to Top Bench Press; 8-10 reps x 3 sets; rest 2min

Used 50lb dbs

C. Strict C2B Pull-up; 10 total reps x 4 sets; rest 2min

Done

9min EMOM:
Min 1: 14 Cal Row
Min 2: 12 Cal Assault Bike
Min 3: 14 Cal Ski
rest 3min
9min EMOM:
Min 1: 13 Cal Row
Min 2: 11 Cal Assault Bike
Min 3: 11 Cal Ski
rest 3min
9min EMOM:
Min 1: 12 Cal Row
Min 2: 10 Cal Assault Bike
Min 3: 10 Cal Ski

Three minutes between EMOMs is way, way too intense not nearly enough time for me to execute this as written. I rested probably double that and ended up changing the cals on the ski erg because I was having a difficult time hitting the cals you originally noted

9/1/2021

A. Strict C2B - 10 reps x4 sets, 2min rest 

B. Split Jerk w/ 1 second pause in catch - 8 reps at light load

Used 165lbs for each rep

C1. DB Bench Press - 8 reps x2 sets, :30 rest

Used 50lb dbs

C2. Diamond Push-ups - 10 reps x2 sets, 3min rest

These caused a lot of discomfort in my shoulders and wrists, so I reduced the reps and sets

21min EMOM
min 1 - 12 cal row

min 2 - 10 cal assault

min 3 - 12 cal ski

Had a long day in clinic and was feeling pretty rough so I just did 21min straight of the EMOM, I held slightly higher paces than last week though