6/28/2022

A1. Seated Alternating KB Strict Press; 6 reps/side @ 21x1 tempo x 3 sets; rest 1min

Used a 53lb Kb

A2. DB Row; 6 reps @ 21x1 x 3 sets; rest 2min

Used a 50lb DB

Row Development
Row 2k x 3 sets - rest 4min with easy walk between sets
Set 1 = 1500m @ 30min effort + 500m @ 5K effort
Set 2 = 1500m @ 3-4 sec/5000m faster than 30min effort + 500m @ 5k effort
Set 3 = 1500m @ 3 seconds slower/500m than 5K pace + 500m @ sprint finish

Set 1) 2:03/500m pace for the 1500m then 1:55/500m pace for the last 500m

Set 2) 2:00/500m pace for the 1500m then 1:55/500m pace for the las 500m

Set 3) 1:58/500m pace for the 1500m then 1:49/500m for the last 500m

6/27/2022

1min on/1min off for 6 sets:
30' HSW
AMRAP TTB in remaining time

No issue with the HSW

18 (10/8) - 18 (10/5/3) - 14 (10/4) - 12 (8/4) - 10 (4/4/2) - 9 (5/4) for the T2B, had some grip and midline fatigue issues on the T2B

2min On, 1min off for 6 Alternating Sets (2 sets each):
Row Cals
Bike Cals
Ski Cals

Row - 1:54/500m, 1:55/500m

Bike - 250 Watts, 235 Watts

Ski - 1:58/500m, 1:59/500m

Went out way too hot on the row and that put me in a hole for the rest of the workout, however that first row pace (and quicker) is where I want to end up for a new 2k PR

6/24/2022

30 sHSPU at 1" deficit - not for time, rest 1min between sets with goal to keep consistent reps each set

I did three sets of 6 then finished with sets of 3. The first set of 6 was easy, then it got incredibly difficult for the next two sets of 6

A1. DB Top to Top Bench Press; 8 reps/arm x 4 sets; rest 45 seconds

I used two 50lb dbs

A2. Supinated Grip Barbell Row @ 21x1; 8 reps x 4 sets; rest 90 seconds

125lbs for each set

Every 10min for 3 Sets:
7min Clock:
50 Cal Skierg
AMRAP Bike Cals in remaining time

Set 1) 2:55 for the 50 cals, 47 cals on the echo

Set 2) 2:56 for the 50 cals, 40 cals on the echo

Set 3) 3:26 for the 50 cals, 35 cals on the echo

The first set wasn't too bad for either machine, but the ski on the second and third were rough. I pushed pretty hard to finish the second set of 50 cals in under 3min and from there I was pretty much useless for the remainder of that set and the third set. Consistently producing over 1100 cals/hr on the ski is extremely tough for me and it really, really taxed my ability to push the bike, far more than I expected

6/16/2022

A. Power Snatch; build to a 1RM

205lbs and I think I could've gotten 5-10 more pounds but hadn't expected to get to 205lbs so I stopped there and called it a win

B. Front Squat - 5,5,5,5

215 - 225 - 235 - 245

10 Roundd for Time:

17 Wall Balls

35 Double Unders

14:29

10/7 on the wall balls, UB dubs. I held consistent rounds until about 8, then everything kind of slowed down a lot

6/13/2022

A. Squat Clean; build to moderate single

255lbs

B. Back Squat: 5,5,3,2

255 - 275 - 295 - 305

On the 2min for 8 sets:
Odd:
1min Clock:
8 Burpees
8 Hang Power Snatch @ 75lbs
AMRAP Double Unders in remaining time

Even:
1min Clock:
8 CTB
8 Thrusters @ 75lbs
AMRAP Box Jump Overs in remaining time

I would guess that the goal of this was to introduce some urgency with these movements but frankly I got so few dubs or bjo that this was mostly a waste of time. I would rather use a 95lb barbell and then do a set amount of reps, with each set for time, than this because I had maybe 14 seconds for dubs and then maybe 20 seconds for bjo.

6/10/2022

sHSPU

I had intended to just do sets of 4 with 20 seconds rest until I got to like 20, just because, but I got to 20 and decided to keep going. This ended with me doing 30 in 3:42, which is 1min faster than last week. sHSPU make no sense and I give up

A. Power Snatch; 6 singles @ 155lbs
B. Front Squat; 5,4,4,4

225 - 245 - 245 - 245 

10 Rounds for Time:
10 Cal Echo Bike
15 Wall Balls

17:50

I was conservative on the echo, holding 250 watts per round, because I figured that would be the biggest problem for me this workout. I broke the wall balls into 9/6 with a 10 second break in between sets. 

6/8/2022

A1. Seated Alternating KB Strict Press; 6-8 reps/side @ 21x1 tempo x 4 sets; rest 1min

Used a 16kg KB

A2. DB Elbowing Row; 6-8 reps @ 21x1 x 4 sets; rest 2min

Used a 50lb db

Strict HSPU Progressions:
A. Strict HSPUs; 30 for time

4:43 - I don't even know what to say about shspu anymore. This is pathetic even by my standards. The first 15 were finished in 1:30. I have gotten pretty much nowhere with these despite years of work

6/6/2022

A. Squat Clean; 10 singles @ 75-80% 1RM; rest as needed

225lbs x3, 235lbs x3, 245lbs x4

B. Back Squat: 6,6,3,2; 70,80,90,95% 1RM

255 - 265 - 285 - 300

3min Clock:
12 Thrusters @ 95lbs
8 Burpees
40 Double Unders
AMRAP Hang Power Snatch @ 95lbs
90 second rest
x 4 total sets

UB thrusters each set, UB dubs, 12/12/12/10 on the HPS

6/1 and 6/3

6/1

A1. Seated Alternating KB Strict Press; 8 reps/side @ 21x1 tempo x 3-4 sets; rest 1min

32lb KBs

A2. DB Elbowing Row; 8-12 reps @ 21x1 x 3-4 sets; rest 2min

50lb DBs

Strict HSPU Progressions:
A. Strict HSPUs; AMRAP.AMRAP.AMRAP UB x 5 sets; rest 30 sec; rest exactly 3min bw sets

14/4/2 - 5/1/1 for the rest

Getting really frustrated with this, the drop off between and within sets does not seem worth it to me.

6/3

A. Power Snatch Wave Load; 1.1.1 x 6 sets; rest 10 sec; rest 2-3min 

145 - 155 - 165 - 155 - 165 - 175

B. Front Squat - 5, 4, 3, 3; 2min rest

225 - 245 - 255 - 265

30-20-10-20-30:
Wall Balls
15-10-5-10-15:
CTB

9:45

10s on the wall balls, 5s on the C2B

10-12 second breaks on the wall balls, 12-15 second breaks on the C2B until the last set of 15 (much shorter breaks but not sure how long)