10/29/2021

A. BB strict press @ 20X2 tempo; 5 reps x 4 sets; rest 2-3 min

120lbs - I did 5 reps x 4 sets because I didn't pay attention when reading this

8 Rounds:
5 DB Bench Press reps @ 50lbs
6 Strict HSPUs 
15 Cal Bike @ easy pace (use the bike to recovery and the try to move quickly with the hspu/bench
**cut HSPU reps down as needed in later rounds so all sets are less than 1min for 10 reps

I immediately cut the total rounds and the reps of sHSPU per round down because asking me to shoot for 100 HSPU after not doing them for months is comical. I am still hilariously bad at sHSPU and was barely able to stick to 3/3 within one minute

10/27/2021

B. Squat Clean + 4 Front Squats: 1 set @ 60%, 65%,70%,75% 1RM Clean; 1 set every 2 minutes

185 - 205 - 225 - 245

C. 3 Position Pause Clean Pulls - 3 sec pause @ mid thigh + knee + 2" Off Floor: 1 complex every 90 sec x 6-8 sets - around 65-80% 1RM Clean

185

D. 1 and 1/4 FS - 3 reps x 4 sets; rest 2 min b/t sets - work to a max in the cluster building each set

185 - 205 - 205 - 205

10/26/2021

Accumulate 20 shoulder CARs/arm/direction

3 Sets, RAN Between sets

15 banded ext. rot.

15 banded int. rot.

15 banded pull-aparts

15 banded face pulls

Row 3k x 2 sets; rest 4min with easy bike spin between 3ks

1000m @ 60min pace (should be smooth and comfortable)
1000m @ 30min pace (slighty challenging but you should be able to hold for 30min)
1000m @ tough effort for the day *your choice - push this but be sure you can do the same thing again on the second set

2:05/500m for the first 1k, 2:00/500m for the next 1k, then 1:55/500m for the last 1k

10/25/2021

B1. Strict HSPUs; AMRAP UB x 3 sets; rest 30 seconds

9 - 7 - 5

B2.. Hand release pushups with narrow hands; 15 x 3 sets; rest 30 sec

Done
B3. Banded Tricep Pushdown; 20 reps x 3 sets; rest as needed

Done

5min AMRAP:
11 Wall Balls
9 CTB
11 Power Clean @ 95lbs
9 TTB
- 3min rest between sets
x2 TOTAL SETS

2 Rounds + 5 Wall balls - UB wall balls, 5/4 C2B, 4/4/3 PC, UB T2B

2 Rounds - UB wall balls, UB C2B, 4/4/3 PC, UB T2B

10/24/2021

4 sets, 3min easy bike w/ nasal breathing only

20 cal echo @ ~30min TT pace

20 cal echo at ~ 10min TT pace

Each set took about 2:40 total time

Inverse Tabata Echo Bike (arms only)

24 total cals

Week's Worth of Stuff

10/18/2021

Accumulate 20 shoulder CARs per arm per direction

5 Rounds based on feel:
9 UB Front Squats @ 115lbs
9 CTB
9 UB Deadlifts @ 185lbs
9 UB TTB
3min Bike @ maximal recovery pace

1:55-2:08 per round

Max recovery paces were 200, 200, 180, 165, and 165 W respectively

10/20/2021

Accumulate 20 shoulder CARs per arm per direction

A. BB strict press @ 30X2 tempo; 4-5 reps x 4 sets; rest 2-3 min

115lbs

B. Squat Clean + 4 Front Squat: 4 sets @ 60-70% 1RM Clean; rest 2-3 min

205 - 215 - 225 - 235

C. Clean Pull: 1.1.1.1.1 x 3 sets; rest 10 sec b/t reps; rest 2 min b/t sets - 1 set above knee, 1 set knee, 1 set floor

185lbs

10/22/2021

Accumulate 15 shoulder CARs per arm per direction

Echo - 3 x 10sec @ 100% effort; rest 90sec b/t
*record your peak wattage

2000+ watts, 1950+ watts, 1840+ watts 

This was done on Tuesday, but I was unable to do the rowing that day

Row - 3 x 2k. rest 4min on Echo @ easy effort
buidling from 5k Pace +5sec to 2k pace by 500m increments

Set`1) 2:00/500m and built to 1:46/500m

Set 2) 2:03/500 - 1:58.2/500m - 1:55/500m - 1:53.4/500m

Set 3) 2:05/500m - 2:00/500m - 1:55/500m for the last 1k

We are very clearly not on the same page for these rowing intervals and something needs to change because I am extremely frustrated after being unable to complete week one and then not being able to adhere to the overall goal with each interval this week. I need much more explicit direction, just figuring out on my own isn't going to work and I despise it when you throw things at me I am clearly not ready for a

10/18/2021

5 Rounds based on feel:

9 UB Front Squats @ 115lbs
9 BFB
9 UB Deadlifts 185lbs
9 UB TTB
3min Bike @ maximal recovery pace

I pulled my brachioradialis warming up the C2B and swapped them for BFB. Each round took 1:55-2:07. The bike paces were 200W, 200W, 180W, 168W, and 150ishW respectively. I used one bar and changed the weights myself

10/14/2021

 Accumulate 15 shoulder CARs per direction per arm

3 Rounds

10 banded external rotation

10 banded internal rotation

10 banded face pulls

10 banded pull-aparts

Row 500m @ max sustainable pace
Bike @ maximal recovery effort for 3min bw sets (fastest effort that allows you to recovery)
x6 sets

1:53/500m, 200W - 1:50/500m, 200W - 1:48/500m, 200W - 1:48/500m, 200W - 1:46/500m, 200W - 1:46/500m, 230W

I had no idea how to pace any part of this 

10/12/2021

Shoulder CARS; accumulate 20 reps each direction/each shoulder

3 Rounds

10 Front Delt Raises

10 Lateral Delt Raises

10 Rear Delt Raises

A. DL: 1.1.1 x 3 sets; rest 3 sec/reset b/t reps; rest 3 min b/t sets - aim for heavier than last weeks/nothing to failure.

365lbs for each set

B. Banded Clean Grip RDL's: 3 reps every 60 sec x 8 sets - speed focus reaching just below knee, working strong/fast lockout

I found the thickest band I could and used that plus a 135lb barbell and it did the trick

10/11/2021

A1. L-Sit on Parallettes - Accumulate :30 x 3, :30R

It took me a comical amount of time to accumulate :30

A2. Barbell Shoulder Press @ 30x0 tempo - 5 reps x 3 sets, 2min R

I used 115lbs and forgot to not the tempo on the concentric portion

Row Longer Development
Row - 4 x 1k. rest 3min on Echo @ 200/150w
750m @ 5k pace +2-3sec / 500m + 250m @ 2k pace

The original paces you note were frankly ridiculous and unsustainable considering I barely held the pace for the first two sets. Additionally I still do not see the purpose or use of the bike portion afterwards for this or the barbell piece when I am so gassed from the row (or barbell) that I cannot do more than sit on the bike 

10/7/2021

D. Defiict DL - 1-3": 3 reps @ 70-80% of 3RM x 6 sets; rest 1:30

345lbs w/ clean grip for these

E. Clean Grip DL: 1.1.1.1 x 2 sets; rest 4 sec/reset b/t reps; rest 3 min b/t sets - aim for heavier than last weeks

Stuck with 345lbs because I didn't feel like getting more weight

Row Training:
3min Row @ 10k pace
2min Row @ 5k pace
1min Row @ 2k pace
rest with active walk for 3min
x3 sets

I have no idea what my 10k and 5k paces are, so I used 2:02/500m and 1:52/500m for those and 1:42/500m for the 2k pace

10/6/2021

Accumulate 20 total shoulder CARs (10 each direction/arm)

A. Bottoms Up KB Strict Press; 6-8 reps/arm x 5 sets; rest 1min bw arms

24lb kb used

4 Rounds based on feel:
12 UB Front Squats @ 105lbs 
1min Row @ maximal recovery pace (fastes pace you can hold while recovering)
12 UB Power Cleans (Odd rounds) 10 UB PS (Even Rounds) @ 105lbs
1min BIke @ maximal recovery pace
*move directly into next round

Row and bike paces were very, very slow and I don't really think I got anything out of this to be honest. It's an interesting format but the recovery paces are significantly slower than anything I'd hold during a workout, and the UB reps on the barbell are most likely something I'd never try UB in a workout either.

10/5/2021

20 Total Shoulder CARs (10/arm)

A. Seated DB Top to Top Strict Press; 4-5 reps/arm x 5 sets; rest 2-3min bw sets

50lb DBs for each set

B. 10min AMRAP (for quality):
3 Side to Side Pull-ups (3 each direction)
20 Sec Wall Facing HS Hold
10 Sec Front Tuck Lever
8 KB Strict Press/arm (mod load you can perform UB)

3 Rounds + :20 HS Hold

C1. DB Forward Raise; 15 reps x 5 sets; rest 30 seconds
C2. Band Pull-Aparts; 15-20 reps x 5 sets; rest 30 seconds
C3. Beginner Frog Stand; accumulate 15-20 sec x 5 sets; rest 30 seconds
C4. Banded Face Pulls; 12-15 reps x 5 sets; rest 60-120 seconds

Done