11/30/2022

B. 2 sets:
4 DB strict press @11x3

50lbs

8 DB push press

50lbs

16 band strict press AFAP

barbell with bands
-rest 2-3 minutes

C. 2 sets:
4 unbroken strict pull-ups @11x3
8 DB pull-overs @31x1

50lbs
16 Ring rows
-rest 2-3 minutes
+
12min EMOM:
Odd: 12 Deadlifts @ 185lbs
Even: 10 CTB Pull-ups

Got destroyed by the C2B and had to do 10 starting with the second set. The last two sets I broke into 4/3/3

12min EMOM:
Odd: 8-10 Power Snatch @ 75lbs
Even: 10-12 TTB

Like the C2B, the PS destroyed me. These continue to be a big weakness. I started with sets of 10 for the first three sets, but had to do 8s for the last 3. Grip fatigue was also an issue, but it was primarily the barbell cycling

11/28/2022

2 sets:
Row 1K @ 5 sec per 500m slower than Target 2k Pace
Rest 3 min
Row 1K @ 3 sec per 500m slower than Target 2k Pace
Rest 6-8 min on Bike Erg @ Low Damper/High RPM Spin

Goal paces were 1:47/500m and 1:45/500m respectively. I held those for the first set and the first 1k of the second set, finishing the last 1k at a 1:52/500. I physically cannot hold the paces you're prescribing for an entire rowing session and I'm getting more and more concerned about that. I think I could've held 1:47/500 for all sets, but I'm having a hard time with paces closer to my goal pace for extended periods for time. This 2k is not something I'm expecting to test for several months, but I'm already concerned with how the progressions are going

11/27/2022

TTT Throwdown:
For Time
210 Single Unders
21 Thrusters (95/65)
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters

8:34

I didn't have any issues with the single unders or dubs, but I messed up a lot on the speed steps. The thrusters went much better than I anticipated and I should've pushed those more. 

11/25/2022

A. Power Jerk w/ 1 sec pause in dip: 3,3,3,3,3; rest 2 min - 73,75,78,80,80% 1RM SJ

135 - 135 - 155 - 165 - 165

B. Seated Strict Press; build to a 5RM for the day

115lbs

30min EMOM:
Min 1: 40 Sec AMRAP Row Cals
Min 2 40 Sec AMRAP Bike Cals
Min 3: 40 Sec AMRAP SKi Cals
*Goal is to hold same paces as two weeks ago with added 10 seconds per minute

held 1100 cals/hr on the row, 300 watts on the bike, and 1100 cals/hr on the ski. The bike was the most difficult part, but it's also 75 watts higher than my goal pace

11/23/2022

A. Snatch Pull + Squat Snatch: 3,2,1; rest 2 min - 82-86% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps - build each set, last set heaviest

125 - 145 - 165

B. Snatch: 3 singles @ 85-90% 1RM; rest as needed b/t each

175 - 185 - 195 (failed two attempts)

Snatches just felt slow and weird today. My first attempt at 195 I just didn't commit to the pull from the ground and the bar ended up in front of me. The second attempt I put too much power into it and it looped up and around. 

C. EMOM x 10: 2-3 Box Squat @ 65-70% - sit to parallel, vertical shin, sit to box w/ control, focus on speed/hip drive

235lbs

On the 2min for 8 sets:
12 Wall Balls
12 Cal Row

No issues with this

11/20/2022

B. 2 sets:
5 DB strict press @11x3

40lbs

10 DB push press

40lbs

15 band strict press AFAP

Barbell without weights

-rest 3 minutes

C. 2 sets:
5 unbroken strict pull-ups @11x3
10 DB pull-overs @31x1
15 Ring Rows
-rest 3 minutes

20min EMOM:
Min 1: 15 Deadlifts @ 185lbs
Min 2: 10 TTB
Min 3: 10 Power Snatch @ 75lbs
Min 4: 10 CTB Pull-ups
Min 5: Rest

I wasn't feeling too hot when I got to the gym for some reason, and the power snatches were the hardest part. I switched the row to a rest period because I was rowing so slow.

11/18/2022

A1. 1 1/4 Strict Press; 6re ps x 5 sets; rest 30 seconds

105lbs

A2. Feet Elevated Ring Row @ 21x1; 6 reps x 5 sets; rest 2min

Done

3 Rounds Continuous:
6 unbroken strict pull-ups @11x3 (use load if this is easy)
8 DB pull-overs @31x1
10 Ring Rows
rest 3-4min after 2 rounds
x2 total sets - push this and focus on quality reps and pump

On the 3min for 8 sets:
11 Row Cals
9 Echo Bike Cals
11 Ski Cals

8 Sets due to time constraints. Each set took about 1:53-1:57 to complete. I held over 1300 cals/hr on the row, 350 watts on the bike, and 1200 cals/hr on the ski

11/16/2022

A. Snatch % AMRAPs:
30 sec AMRAP Hang Squat Snatch @ 95#

5
Rest 30 sec

45 sec AMRAP Hang Squat Snatch @ 105#

5
Rest 30 sec

60 sec AMRAP Squat Snatch @ 115#

4
Rest 30 sec

90 sec AMRAP Squat Snatch @ 125#

4

I did not like this specifically because it was hang squat snatches

C. OHS: AMRAP (-1) @ 80% 1RM - Stop 1 rep before failure or when good form is lost
5 reps 185lbs - I didn't have time to do the back squats and all the other stuff with the time I had, so I skipped the back squats and tried to go heavier on the OHS but that didn't go well. 

For Time:
30 Cal Row
30 Wall Balls @ 30/20lbs
30 Cal Row

4:53 - 1200 cals/hr on the row, 10/10/10 on the wall balls, 1200 cals/hr on the row

20min EMOM:
Odd: 12 Wall Balls @ 20 (40 sec cap)
Even: 12 Cal Row (40 Sec Cap)

Done

11/15/2022

KOT DRILLS:
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
A1-A4 done

18-12-6:
Row Cals
Ski Cals
rest 4min
x 3 sets

Sets 1-3 took between 4:19-4:23. I held 1100/1200/1250+ cals/hr on the ski, which was by far the most difficult part because my lats would get fatigued very quickly. For the row I held 1200/1300/1400 cals/hr

11/12/2022

A1. 1 1/4 Strict Press; 8 reps x 4 sets; rest 30 seconds

40kg

A2. Feet Elevated Ring Row @ 21x1; 8 reps x 4 sets; rest 2min 

2 Rounds Continuous:
6 unbroken strict pull-ups @11x3 (use load if this is easy)
8 DB pull-overs @31x1
12 Ring Rows
rest 3-4min after 2 rounds
x2 total sets - push this and focus on quality reps and pump

I did the first round of the first set of pull-ups at the prescribed tempo and unbroken. After that I was unable to do either and switched to regular pull-ups, splitting them up as needed

30min EMOM:
Min 1: 30 Sec AMRAP Row Cals
Min 2 30 Sec AMRAP Bike Cals
Min 3: 30 Sec AMRAP SKi Cals

My quads, glutes, and hips were very sore from yesterday, so I did this at either my goal paces for the Breathe AMRAP or above those goal paces. On the row I held 1100 cals/hr (goal pace), 300 watts on the bike (well above goal pace), and 1100 cals/hr on the ski (above goal pace) for this. 

 

11/11/2022

A. Snatch Pull + Squat Snatch: 4,3,2; rest 2 min - 80-84% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps - build each set, last set heaviest

50kg - 60kg - 70kg

B. Snatch + 2 x OHS: 4 complexes @ 82-87% 1RM; rest 1-2 min b/t each complex

80kg

C. EMOM x 10: 2-3 Back Squat @ 62-67% - speed focus

100kg

4 min on/1 min off x 3 sets:
6 DB Box Step Overs @ 50lbs
25' DB FRWL
4 DB Devils Press
25' DB Farmers Carry Walking Lunge
*Pick up where you left off after each rest break

I either got deep into 4 rounds or deep into 5, I don't remember. This was very tough on my grip and both the db box stepovers and devil's press were pretty awkward movements.

11/10/2022

A1. Supinated Grip Bench Press; 6 reps x 5 sets; rest 1min

155lbs

A2. Supinated Weighted Strict Pull-ups; 6 reps x 5 sets; rest 2min (weight as comfortable)

25lbs

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 2 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds

25min AMRAP:
18 Calorie Row
rest exactly 30 seconds

19 Rounds - I held 1200+ cals/hr on the row

11/8/2022

3 sets:
5 DB strict press 
10 DB push press
15 band strict press AFAP
-rest 3 minutes

I used 40lb dbs and attached two thin purple/blue bands to an empty barbell

TTT Throwdown:
12min AMRAP:
16 Cal Row
8 Burpees Over Erg (head facing away from row screen)

7 Rounds + 8 cal row

I paced the row too much, I was holding somewhere in the upper 1100 to low 1200 cals/hr and should have held 1200 cals/hr minimum, pushing close to 1300 for the last couple rounds. I had anticipated the burpees being a much bigger problem than they were, and I figured I'd lose most of my time on those. That, however, was not the case.

11/7/2022

A1. 1 1/4 Strict Press; 8 reps x 3 sets; rest 30 seconds

40kg

A2. Feet Elevated Ring Row @ 21x1; 8 reps x 3 sets; rest 2min 

Done

2 sets of:
6 unbroken strict pull-ups
10 DB pull-overs 
10 Ring Rows
-rest 2-3 minutes

"Breathe" Benchmark Test:
30min AMRAP:
20 Cal Row
20 Cal Bike
20 Cal Ski

6 Rounds + 6 cals - 1050ish cals/hr on the row, 230ish watts on the bike, 950is cals/hr on the ski. The bike was by far the most difficult portion of this. I think I could have pushed the ski a little bit more, but I'm not sure I could push all three machines and maintain quick transitions between them

11/5/2022

A. Snatch % AMRAPs:
30 sec AMRAP 95lbs

8 reps (3/5)

Rest 30 sec

45 sec AMRAP 115lbs

7 reps (2/2/2/1)

Rest 30 sec

60 sec AMRAP 135lbs

6 reps (singles)

rest 30 sec

90 sec AMRAP 145lbs

6 reps (singles)

Back was lit up after this, and during the last set I had some instability controlling the position of the barbell

C. OHS: AMRAP (-2) @ 75% 1RM w/ 1 sec pause in bottom of each rep - Stop 1 rep before failure or when good form is lost

165lbs

D. Back Squat: Build to a strong triple for the day w/ 1 sec pause

282lbs

4 sets:
3 minute window
12 Thrusters @ 95lbs
9 bar facing burpees
6 Hang Power Snatch @ 95lbs
amrap Wall Balls in remaining time
rest 2:00 b/w sets

This really, really pissed me off. I finished 2 sets as written but should have immediately changed the rep scheme. I cannot execute this with the required intensity, nor can I recover enough in the 2min rest to warrant it being written as is. I decreased the reps for sets 3 and 4 to 10 thrusters, 8 bfb, and 4 hps and the last set was still incredibly difficult. This was a waste of a conditioning piece in my opinion. I've repeatedly asked for stuff like this, particularly with these movements, but absolutely hate it when its programmed in such a way I can't even get through half of it. 

11/2/2022

TTT Throwdown (modified):
30 Power Snatch @ 115lbs
20 Wall Walks
30 Power Clean @ 115lbs
12min cap

11:57

Singles on the power snatches (finished at 3:24)

Wall walks were grouped into 5s, but these took over 6min to complete (finished at 9:40)

5/5/5/5/10 on the power cleans

11/2/2022

KOT DRILLS:
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

6 Sets, each for Time:
25 Calories on Rowerg @ faster pace than avg pace from last week (the 20min amrap of 15 cal row)
25 Calories @ easy effort
1min reset

I held 1400+ watts for the first 25 cals and then between 950-1050 on the second 25 cals. Total time for each set was between 2:25 for the fastest (last set) and 2:30.4, with sets 1-5 between 2:28-2:30 total time