12/21/2021

A. Split Jerk; 6 singles, 2min rest between reps

235 (f) - 225 - 245x4

B.Push Press; 6 reps x 4 sets; rest 2min bw sets

185lbs for each set

Squat Endurance Progressions:
On the 4min for 5 sets:
10 Thrusters @ 95lbs
10 BFB
10 Cal Row
10 Front Squat @ 95lbs
*rest as needed bw sets 3/4

Set 1) 2:16 - UB thrusters and FS, 1200 cals/hr on the row

Set 2) 2:23 - UB thrusters and FS, 1200 cals/hr on the row

Set 3) 2:33 - UB thrusters and FS, 1200 cals/hr on the row

Set 4) 2:22 - UB thrusters and FS, 1200 cals/hr on the row

Set 5) 2:46 - UB thrusters and FS, 1100 cals/hr on the row

This was, by a very wide margin, an engine issue and not much of a squat issue at all. I lost a lot of time on the burpees and transitions between movements, especially moving from the row to the front squats. 

Days from Last Week

3 Rounds:
3 Rope Climbs
8 Strict Pull-ups
15 TTB

8:30ish - no grip issues, major biceps/lat issues (particularly biceps fatigue)

+
5min EMOM:
Min 1: 40 Sec Row
Min 2: 40 Sec Double Unders
Min 3: 40 Sec Bike
Min 4: 40 Sec Box Jump
Min 5: 40 Sec Pull-ups (chest to bar)
rest 2:30
x4 total sets

Set 1) 13 - 33 - 10 - 15 - 15

Set 2) 14 - 73 - 10 - 16 - 15

Set 3) 14 - 73 - 10 - 14 - 15

Set 4) 14 - 65 - 10 - 12 - 15

A. Squat Clean Waveload;
Wave 1: 3 singles, start at 77-82% 1RM add 5lbs/side each make, rest 60 sec bt lifts

245 - 250 - 255

Wave 2: 3 singles, start at 80-84% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

250 - 255 - 260

Wave 3: 3 singles, start at 82-88% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

255 - 260 - 265

rest 2-3 min between all waves

B. Back Squat; 8,6,6,4; rest 2-3min - 75%, 80%, 85%, 90%
255 - 275 - 295 - 315

5min AMRAP:
8 Toes to Rings
8 Hang Power Snatch @ 75lbs

5 + 5 Toes to Ring - split the toes to ring into 4/4, UB HPS

rest 5min

5min AMRAP:
10 Farmers Carry Walking Lunge Steps @ 50lbs
3 DB Devils Press @ 50lbs

4 Rounds

No grip issues with either of these today, devil's presses were pretty rough though for some reason

12/14/2021

A. SA DB OHS @ 32x1; 8 reps/arm x 2 sets; rest 1min bw arms

35lbs - Decided to do this before the push press because I hadn't done them in a while and wanted to make sure the reps were good

B.Push Press; 8 reps x 4 sets; rest 2min bw sets
145 - 165x3

Squat Endurance Progressions:
Every 1:45 min for 8 sets
Odd:
10 Thrusters @ 95lbs
8 BFB

Even:
10 Cal Row
10 Front Squat @ 95lbs
**rest as needed halfway through

Made it through but these are getting very spicy. I did two sets of OHS and two sets of FS on the even sets. So far my shoulder is holding up, but I will continue to be a bit conservative with movement selection and intensity

12/7/2021

5min EMOM:
Min 1: 30 Sec Row
Min 2: 30 Sec Double Unders
Min 3: 30 Sec Bike
Min 4: 30 Sec Box Jump
Min 5: 30 Sec Pull-ups (chest to bar)
rest 2:30
x4 total sets

Set 1) 12 - 56 - 8 - 13 - 15

Set 2) 12 - 55 - 9 - 13 - 16

Set 3) 12 - 55 - 9 - 12 - 16

Set 4) 12 - 48 - 9 - 12 - 15

No issues with my shoulder on the C2B

12/6/2021

I had some issues with Men's Wearhouse and when I can pick up a tux for my friend's wedding so I had to mix and match some stuff for today and tomorrow. Unfortunately I won't be able to get to the gym on Thursday, so only two days this week due to travel and clinical rotations. 

A. Squat Clean Waves

Wave 1: 3 singles, start at 75-80% 1RM add 5lbs/side each make, rest 60 sec bt lifts

235 - 240 - 245

Wave 2: 3 singles, start at 77-82% 1RM, add 5lbs/side each make, rest 60 sec bt lifts

240 - 245 - 250

Wave 3: 3 singles, start at 79-84% 1RM, add 5lbs/side each make, rest 60 sec bt lifts
rest 2-3 min between all waves

245 - 250 - 255

B. For time:
50 Push Press @ 50% of last weeks heavy single

115lbs - 2:05 - 15/15/10/10
+
Squat Endurance Progressions:
Every 2min for 8 sets (4-5 each):
Odd:
10 Thrusters @ 95lbs
8 BFB

Even:
10 Cal Row
10 OHS @ 95lbs
**rest as needed halfway through

Each set took between 53-1:01, the OHS were much harder on my quads than the thrusters

12/2/2021

A. Squat Clean; build to a 1RM

Just gonna use the 300lbs Clean + FS complex from the other week for this

B. Back Squat: 10,8,6,4; rest 2-3 min - 65,70,75,80%

245 - 265 - 285 - 315

Grip Endurance Tester (baseline for progressions):
8min AMRAP:
6 Hang Power Clean @ 95lbs
7 STOH 95lbs
8 TTB

7 Rounds + 5 STOH