8/30 and 8/31/2022

8/30/2022

sHSPU - 5 reps at 2" deficit x6 sets, 2-3min rest

8 Cal Echo @ 80+ RPM
8 Cal Echo @ 60+ RPM
rest 2min
10 Cal Ski @ 1400+ Cal/hour
14 Cal Ski @ 950+ Cal/hour
rest 2min
12 Cal Row @ 1500+ Cal/hour
16 Cal Row @ 1050+ cal/hour
rest as needed bw sets
x 3 total sets

No issues holding the paces for these

8/31/2022

I was not feeling strong or fast today and cut quite a bit out, even the 10 FS during the last part were rough enough that I split them into 5/5 instead of going UB

A. Clean & Jerk; 4 Cleans + 1 Jerk

195lbs, 215lbs x3 sets

4 Sets:
25 Cal Row
25 Wall Balls
50 Double Unders
10 Front Squats @ 135lbs
rest 1:1 bw sets

Set 1) 4:30 - 1050 cals/hr on the row, 9/9/7 on the WB, UB dubs, 5/5 FS

Set 2) 4:30 - same as above

Set 3) 4:50 - same as above

Set 4) 4:42 - same as above

Lost a lot of time transitioning to the FS, rest breaks throughout were ok but not ideal

8/29/2022

A. Squat Snatch; 2 Snatch @ 65%, 2 Snatch @ 75%, 2 singles @ 87.5% (x3 sets of 87.5%); rest as needed

I ignored those percentages and did the snatches at 165lbs and 185lbs. Jumping directly from 165lbs to 185lbs is not something I'm comfortable with so I did a rep at 175lbs  between the sets. I missed my first and last attempts at 185lbs. However, I didn't count the first attempt as part of the first set of 2 singles at 185lbs. The second rep of each set at 185lbs had a lot of early arm bend. In general, the pull off the ground felt a lot heavier than it should have

B. Front Squat; 3 reps x 6 sets @ 85% 1RM; rest 2-3min bw sets

235lbs for each set 

20min AMRAP (40 Sec on/20 Sec Off):
25' FRWL @ 75lbs
4 BFB
9 CTB
25' FRWL @ 75lbs
4 BFB
6 Hang Power Clean and Jerk @ 75lbs

This was a giant pain in the ass and even with a timer I lost track of where I was several times. I have no idea what my score was, but I do know I had awkward amounts of time left when I was able to keep track of the work periods. I'd have enough time for like one rep of something, or I could take the extra couple seconds rest and do unbroken on something the next working set and have to push the lunges or something

8/25/2022

A. Clean & Jerk; 4 Cleans @ 62.5% + 1 Jerk, 4 cleans @ 72.5% + 1 Jerk, 4 singles @ 77.5% + 1 Jerk (x3 sets of 77.5%)

I used the same weights as last week (185, 205, 225). Barbell cycling needs a lot of work, especially above 185lbs
B. Back Squat; quickly build to 92.5%, then perform 5 sets of 3 reps @ 83.5%; rest as needed
265lbs for each set

5 Rounds for Time:
8 Thrusters @ 95lbs
8 BFB
8 Deadlifts @ 185lbs
8 CTB Pull-ups
rest 90 seconds bw rounds
*goal is all rounds are the exact same time (+/- 5 sec)

This did not go well at all and I'm extremely frustrated with today and how each day of this progression involving squats has gone. First round was completed in 1:39 and the next were nowhere near that. Thrusters and burpees continue to be a huge issue that needs to be worked on. I saw this as each round for time, not each round for consistency, and there was no way I was gonna do each round for time with them being within 5 seconds of one another.

8/24/2022

Row 600m @ 3-5 seconds per 500m slower than 2k sustainable test
rest 30 seconds
x4
rest 4min
x3 TOTAL SETS
*Kick hard on last 600/500m of each set (2-3 sec faster than avg pace)

1:57/500m and 1:52/500m respectively

Update

Completed as of 8/17

Every :45 - 3 strict HSPU @ 2" deficit until 30 reps are completed, must be 3 UB reps, if you fail rest then continue

Row 500m @ 3-5 seconds per 500m slower than 2k sustainable test
rest 30 seconds
x4
rest 4min
x3 TOTAL SETS
*Kick hard on last 600/500m of each set (2-3 sec faster than avg pace)

1:57/500m pace for the first three 500m on each set, then 1:52/500m on the last 500m

B. Front Squat; 6 reps x 5 sets @ 67.5% 1RM; rest 2-3min bw sets

205lbs for each set

4 Sets, each for quality:
500m Row
50' FRWL @ 95lbs (25ft lengths)
15 BFB
rest 3min bw sets

Set 1) 4:30 - 1:58/500m pace on the row

Set 2) 4:20 - 1:57/500m pace on the row

Set 3) 4:15 - 1:56/500m pace on the row

Set 4) 4:00 - 1:55/500m pace on the row

Tried to push the pace on the row and burpees each set

8/11/2022

A. Clean & Jerk; 4 Cleans @ 60% + 1 Jerk, 4 cleans @ 70% + 1 Jerk, 4 singles @ 75% + 1 Jerk (x3 sets of 75%)

185 - 205 - 215

B. Back Squat; quickly build to 90%, then perform 3 sets of 5 reps @ 80%; rest as needed
255lbs for each set

3 Sets:
15 deadlift 155#
15 cals assault bike
15 DB Snatch @ 50#
15 cal Row
15 Power Cleans @ 95#
rest 4min bw sets

Set 1) 5:19 - 5s on the DL, 250 watts on the bike, UB DBS, 1080 cals/hr on the row, 5s on the PC

Set 2) 5:00 - 5s on the DL, 275 watts on the bike, UB DBS, 1100 cals/hr on the row, 5s on the PC

Set 3) 5:03 - pacing was the same as set 2

8/10/2022

A. sHSPU @ 2" deficit - 30 reps in sets of 3-5 with 1:30 rest between sets

4 sets of 5, 1 set of 4, 2 sets of 3

B1. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 1min

50lbs 

B2. Strict Pull-up; AMRAP in 1min x 4 sets; rest 3-4min

13 - 12 - 9 - 10

10min C2 Bike @ 90-95% of 20min max watt test
rest 5min
x2 total sets

I did this at 275 watts, which is about where I would be at had I done this with an assault bike. I did not sprint the last 60-90 seconds and frankly I do not see how that would have been possible with the paces you wanted me to hold

8/5/2022

A. Squat Snatch; 2 Snatch @ 60%, 2 Snatch @ 70%, 2 singles @ 82% (x3 sets of 82%); rest as needed
135 - 155 - 175

No misses, last one at 175 was ugly though

Skipped the front squats for today, had trouble finding parking and was rushed getting into the gym today so I'll push them to another day. 

For Time:
10 WB
30 TTB
20 WB
30 CTB
30 WB
30 Burpees
40 WB
30 Box Jumps
50 WB
*21min cap

Definitely thought this was a 20min cap and made it through 40 wall balls in that 20min. I split all the wall balls into 10s until the last 40, which I split into 20/10/10. Sets of 10 on the T2B and 5s on the C2B. Definitely lost a lot of time on the burpees and box jumps. I did 15 burpees, took a break because I went out a little too hot on those, then a break after another set of 10. I broke the box jumps into 10s. Overall too many breaks that took too long, but otherwise this was ok

8/3/2022

A. 30 strict HSPU @ 1" deficit - sets of 6 for as long as possible with 1:30-2min rest bw sets

Made it through 24 reps with the scheme I came up with, then had to do 3/3

Row 2000 @ max sustainable pace
rest 4min
x3 Sets
**for total time

2 sets at 1:55/500m, then the last set was at 1:58/500m - lots of cardiorespiratory fatigue, not much other fatigue

8/1/2022

A.  Barbell Press; 10,10,8,8; rest 2min

105 - 105 - 110 - 110

B1. Strict Weighted Pull-up; 2-3 reps x 3 sets; rest 1min

45lbs

B2. Strict Pull-up; AMRAP in 1min x 3 sets; rest 3-4min

13 - 12 - 10

C1. DB Lateral Raises; 10 reps x3 sets, 1min rest

C2. DB Rear Delt Raises; 10 reps x3 sets, 1min rest

C3. DB Supinated Anterior Delt Raises; 10 reps x3 sets, 1min rest

Used 10lbs for C1-C3

Found a gym with a lot of open gym time, however it is disgustingly hot and does not have any fans nor good airflow, so training will be more uncomfortable than normal this month