9/29/2022

A. Squat Snatch; 2 Snatch @ 75%, 2 Snatch @ 85%, 2 singles @ 95% (x2 sets of 95%); rest as needed

145 - 165 - 175

B. Front Squat; 3 reps x 6 sets @ 88+% 1RM; rest 2-3min bw sets
235lbs

3min AMRAP:
9 Deadlifts @ 225
9 CTB
27 Double Unders

2 Rounds + 3 C2B

5/4 on the DL, UB C2B and dubs

rest 3min

3min AMRAP:
9 Wall Balls
9 TTB
27 Double Unders

2 Rounds

I used a 30lb wall ball, unbroken WB, T2B, and dubs

rest 3min

3min AMRAP:
3 Ring Muscle Ups
27 Double Unders

3 Rounds + 1 MU

9/27/2022

B1. BB Bent over rows with pronated grip 6-8 reps x5, rest 1 min 

135lbs for each set

B2. Top to top DB alternating Z-press from straight leg seated 10 reps (5/side) x5, rest 1 min

53lb kbs

3 sets of:
6 unbroken strict pull-ups 

12 Banded Pull-ups
-rest 2-3 minutes

3 Rounds for Time:
14 Cal Bike Erg
7 Strict HSPUs

5:04 - Held 350+ watts on an assault bike and spilt the sHSPU into 4/3. I think this was paced pretty well, maybe I could've pushed a little more on the bike but I think going above 400 watts would've made my breathing too hard to control while trying to do a sHSPU

rest 5min

3 Rounds for Time:
10 Power Snatch @ 75/55lbs
10 Kiping HSPUs

4:45 - Did not pace this well. I tried to push the power snatches and go 5/5 on the kHSPU, but that lasted one round, then I switched to 5/5 on the power snatches and completely fell apart on the kHSPU

9/26/2022

Every 3min for 10 sets: 500m row at max sustainable pace

I started at 1:54/500m for the first 3 or 4 sets, but the last 5 sets were at 1:51-1:52/500m and I think that's where I should have started the entire session

9/21/2022

A. Squat Snatch; 2 Snatch @ 72%, 2 Snatch @ 82%, 2 singles @ 92% (x2 sets of 92%); rest as needed

This went extremely poorly, just like last week. I used 165lbs, 175lbs, and attempted 185lbs but went 1/6 at 185lbs. 'Go lighter' is both obvious and unhelpful advice. I am extremely frustrated with how this is going and aside from wanting to just start from scratch, I don't want percentages for any of this lifting because I get too tied to the percentages

B. Front Squat; 6 reps x 3 sets @ 80-84% 1RM; rest 2-3min bw sets

I used 185lbs because I was not that engaged with anything after the snatches

For Time:
50 Wall Balls
40 DB Snatch
30 Box Step Ups (1DB)
20 TTB
10 Ring Muscle Ups
17min cap

11:15 - 10s on the WB, DB snatch, and box step ups, UB T2B, 5/5 on the MU; I lost the most time on the db box step ups and between the sets of 5 on the MU. The db box step ups are extremely awkward for me for some reason

9/20/2022

Row 1200m @ 3-5 Seconds per 500m slower than 2k sustainable test
rest 30 seconds
x2
rest 4min
x3 TOTAL SETS
*Kick hard on last 1200m of each set (2-3 seconds faster than avg pace)

Held 1:57.9-1:58.2/500m for the first 1200m and 1:52.5-1:52.9/500m for the second 1200m, this is starting to get pretty spicy. The last couple weeks I've been taking an extra minute or minute and a half rest between sets. This week I did not until the last set when my calf started cramping and I couldn't get it to stop for like 8min. Don't worry, the last 1200m was still very difficult despite the rest.

9/19/2022

B1. BB Bent over rows with pronated grip 6 reps x4, rest 1 min (this week do 4 set)

135lbs

B2. Top to top DB alternating Z-press from straight leg seated 10 reps (5/side) x4, rest 1 min

I forget what the weight of the KB I used was, but it wasn't that heavy because we don't have many at my gym

+
3 Sets:
4 Weighted Strict Pull-ups
rest 20 seconds
8 strict Pull-ups

rest 20 seconds
12 Banded Pull-ups
rest as needed

Done

3 sets, each as fast as possible:
20 Cal Bike
10 bar facing burpees
10 strict hspu
rest 3 min bw sets

Set 1) 2:58 - 320 W on the Echo bike, right into the bfb, 3/3/2/2 on the sHSPU

Set 2) 3:08 - 330 W on the Echo, 3/3/4 on the sHSPU

Set 3) 3:25 - 350 W on the Echo, 2/4/2/1/1 on the sHSPU

The first 2-4 sSHPU were very difficult, the next 4 or so felt significantly better, and the last 2 were nearly impossible

9/12/2022

2min AMRAP:
6 K HSPUs
6 DB thruster @ 50lbs/6 DB Power Clean @ 50lbs
24 Double Unders
rest 1 min
x4

Set 1) 2 Rounds + 3 kHSPU - UB everything

Set 2) 2 Rounds + 3 kHSPU - UB everything

Set 3) 1 Rounds + 6 kHSPU

Set 4) 1 Rounds + 5 kHSPU

Completely fell apart after the first set of thrusters in the third AMRAP. I had noticeable shoulder fatigue from the kHSPU + db thruster combo, but that combined with the breathing was a big issue

9/6/2022

A. Squat Snatch; 2 Snatch @ 67.5%, 2 Snatch @ 77.5%, 2 singles @ 89.5% (x2 sets of 89.5%); rest as needed

165 - 180 - 190

B. Front Squat; 6 reps x 3 sets @ 78-82% 1RM; rest 2-3min bw sets

205lbs for each set

4 Sets, each for quality:
500m Row
50' FRWL @ 95lbs
20 BFB
rest 3min bw sets

Set 1) 5:15 - 2:00/500m pace on the row

Set 2) 5:04 - 2:00/500m pace on the row

Set 3) 5:07 - 1:58/500m pace on the row

Set 4) 4:40 - 1:58/500m pace on the row

I did the same burpee technique and pacing for the first three rounds, then switched to a faster way on the last round