10/31/2022

A. Snatch Pull + Squat Snatch: 3,3,3; rest 2 min - 77-82% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps

40kg - 50kg - 60kg

B. Snatch + OHS: 6 complexes @ 80-85% 1RM; rest 1-2 min b/t each complex

70kg - 75kg - 80kg - 85kg x3

C. EMOM x 10: 2-3 Back Squat @ 60-65% - speed focus

100kg

On the 5min for 4 sets total:
10 Cal Echo
6 DBL DB Power Clean @ 50lbs
10 Burpees
6 DBL DB Snatch @ 50lbs

10 Cal Echo

So I misread this and switched the order of the echo and the dbl db snatch

2:42 - 2:45 - 2:40 - 3:08

I held over 320 watts on the bike the entire workout. The dbl db snatches were awful

10/28/2022

B1. DB On Knee External Rotation; 15 reps x 2-3 sets; rest 1min

10lb DBs

B2. Bent Over DB Reverse Fly 15 reps x 2-3 sets; rest 1min

10lb DBs

B3. On Bench DB Y Raise; 15 reps x 2-3 sets; rest 1min

5lb DBs

On the 4min for 4 sets:
12 DB Push Press (35lb)
12 Box Step Ups (one 50lbs DB)
12 TTB
12 Cal Row

Reduced the reps because I was still feeling terrible after the 5k. Each set took between 2:12 and 2:16 to complete. I used two 35lb DBs on the push press to make sure I would go unbroken. I also went UB on the T2B and rowed at a 1200-1300 cal pace

10/25/2022

3 Rounds for Time:
14 Thrusters @ 95#
10 Cal Echo

5:06 - 7/7 on the thrusters, 315ish watts on the bike

rest 1min

3 Rounds for Time:
14 Bar Facing Burpee
10 Cal Echo

7:28 - not sure how long the burpees took, held 275/260/320 ish watts for each round

I switched this to Echo cals because I think I pulled my brachioradialis while warming up for the C2B. Total time was 13:34, with the first part completed in 5:06 and the second in 7:28

10/24/2022

A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds 
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds

4 Rounds for Time:
500m Row
15 Burpees
rest 5min
4 Rounds for Time:
500m Row
15 Burpees

So I initially read this as 5 rounds of each with 4min rest between workouts, and I didn't realize that it was supposed to be 4 rounds until I had finished about half the row into my fifth round. I think I finished the first 4 rounds in about 13min, but I was pacing for a 5 round workout. The burpees for each workout took about 60-66 seconds to complete, with the last round of the last part the fastest at around 45-50 seconds. I held around 1:57/500m for every 500m row

10/21/2022

A. Snatch % AMRAPs:
45 sec AMRAP @ 60%
45 sec AMRAP @ 65%
45 sec AMRAP @ 70%
45 sec AMRAP @ 75%
Rest 90 sec b/t each set/change weights - all singles 

135 - 8 reps, 145 - 8 reps, 155 - 6 reps, 165 - 5 reps

C. OHS: AMRAP (-1) @ 70% 1RM w/ 1 sec pause in bottom of each rep - Stop 1 rep before failure or when good form is lost

155lbs - 8 reps

8 Alternating Sets, on the 3min:
Odd:
10 Cal Echo
6 DBL DB Power Clean and Jerk @ 50lbs
10 CTB Pull-ups

Even:
10 Cal Echo
6 DBL DB Snatch @ 50lbs
10 TTB

Did 8 sets of this, rested as needed after set 4 and then like 4min after set 7 because I was pretty messed up at that point. The double DB snatches are awful and I hate them

10/14/2022

A. Shoulder Press; 10,10,5,3,1; rest 2min

95 - 95 - 125 - 140 - 155

B. Strict Side to Side Pull-ups; 4 reps/side x 3 sets; rest 2min
Done

5min Bike for Max Cals
**Two Scores: 1st min of calories + total cals in 5min

25 cals for the first minute (600+ watt average), 74 cals total (probably around 250-275 watts for the last 4min)

rest 5min
5min Row for Max Cals

26 cals for the first minute (1500+ cals/hr), 95 cals total (1050 cals/hr for the last 4min)

10/12/2022

A. Snatch Pull + Squat Snatch: 3,3,3; rest 2 min - 77-82% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps

135lbs

B. Snatch + OHS: 6 complexes @ 80-85% 1RM; rest 1-2 min b/t each complex

135 - 155 - 165 x4

C. EMOM x 10: 2-3 Back Squat @ 60-65% - speed focus

185lbs

Every 4min for 4 sets:
2:30min Clock:
15 Box Jump Overs @ 24"
50' FRWL @ 50lb DBs
AMRAP Wall Balls in remaining time

After the first set I reduced the box jumpovers to 12 reps because I am incredibly bad and awkward at them. I finished the box jumpovers and lunges with 1:05 left in the set and figured that would get worse as the workout progressed. I got 22, 25, 21, and 20 wall balls, respectively, for the AMRAP portion.

10/11/2022

KOT DRILLS:
A1. Tibialis Raise; 20 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A4. Patrick Step-up; 20 x 3 sets; rest 30 seconds 
+
10-20-30-40-50-40-30-20-10:
Row Cals
rest 1:1 bw sets
FOR TOTAL TIME

Total time = 21:58

Paces (in order of cals performed in the workout): 2000+ cals - 1700+ cals - 1300 cals - 1200 cals - 1200 cals - 1300 cals - 1400 cals - 1800+ cals - 2400+ cals

10/10/2022

sHSPU @ 2" deficit - AMRAP.AMRAP x4 sets, :15/3min rest

9/2 - 5/2 - 5/1 - 4/2

A1. 1 and 1/4 bench press; 6-7 reps x 4 sets; rest 30 seconds

135lbs

A2. 1 and 1/4 ring row; 10 reps x 4 sets; rest 2-3min bw sets
I don't like how bench press affects my shoulder and I don't want to have shoulder issues like I had in the past 

15-12-9:
Bike Cals
Strict Pull-ups
rest 4min
x2 SETS

7:30 for the first set, 9:24 for the second

10/7/2022

A. Shoulder Press; 10,10,6,4,2; rest 2min

115 - 115 - 125 - 135 - 145

B. Strict C2B - 5 reps x 5 sets

**4 Sets each:
8 Cal Echo @ 85+ RPM
8 Cal Echo @ 60+ RPM
rest 2min

x4

Used an assault bike for this


:45 Run at 1200+ watts
1:45 run at 900+ watts 
rest 2min
x4

Switched to what I noted because after 1 set I couldn't hold the paces you sent me. I think it was about 8-10 cals for the :45 hard run and double that for the 1:45 run

12 Cal Row @ 1550+ Cal/hour
16 Cal Row @ 1050+ cal/hour
rest 2min
x4 total sets

done

10/5/2022

A. Squat Snatch; 10 singles @your choice loading; rest as needed

165 - 175x4 - 185x5 (did a quick double as part of these 5 reps)

Missed one attempt at 175

B. Front Squat; 6 reps x 3 sets @ 82-85+% 1RM; rest 2-3min bw sets

205lbs

3 Rounds for Time:
50' FRWL @ 50lb
16 CTB Pull-ups
30' HSW
8 Box Step Overs @ 50lbs

13:02 - UB FRWL, 4s on the C2B, UB DB Box stepovers. I finished the first round in 3min then realized I made a grave error and waited like 30 seconds before starting round 2. I probably lost the most amount of time during the C2B, but I think sets of 4 was the way to break it up, and transitioning from the stepovers to the lunges. The HSW was ok, but I need a lot more practice before we're doing 50ft segments in workouts where I'm breathing heavy. Also the stepovers were the worst part 

10/3/2022

A1. 1 and 1/4 bench press; 8 reps x 3 sets; rest 30 seconds

125lbs

A2. 1 and 1/4 ring row; 8 reps x 3 sets; rest 2-3min bw sets

Done

I despise bench press in all its forms

sHSPU - AMRAP. AMRAP x3 sets, 3min rest

5/2 - 5/1 - 4/2

I changed this from the other thing because I think its more worthwhile to do sHSPU/kHSPU, I don't care about the bench press/pushup things, and I generally despise bench press because of how it makes my shoulders feel and that I think it contributed to the shoulder issues I previously had. 

2 sets:
6 unbroken dual DB bent over rows
rest 15 sec
AMRAP (-1) ring rows @ 2020 tempo
rest 15 sec
12 Strict Banded Pull-ups

8 ring rows for the first set, 6 for the second