12/28/2022

A. Shoulder Press - 10 reps x 3 sets, 2min rest

95lbs

For Time

10 -> 1

Deadlifts @ 225lbs

kHSPU

Squat Cleans @ 135lbs

22:50

12/27/2022

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
+
Broken 2k Time Trial
For time:
1k Row
Rest 2min
500m Row
Rest 1min
500m Row

7:00 total time (not including rest) - 1:45/400m

1k at 1:46/500m

500m at 1:44.3/500m

500m at 1:43.4/500m

Will probably have to row the 2k at a 1:50/500m pace

12/26/2022

A. Supinated Grip Barbell Bench Press; 6,4,4,2; rest 2min

175 - 195 - 195 - 205

B. strict pull-ups; AMRAP (-1) with 2 sec hold @top of each rep x 4 sets -rest 2:00
8 - 6 - 4 - 3

10 Rounds for Time:
1 Round of Cindy
3 Power Snatches @ 95lbs
*20min cap

16:47

12/23/2022

A. Split Jerks: build to a tough single for the day

275lbs

B. Seated Strict Press; 10,10,8,8; 60,65,70,75% 5RM

95 - 95 - 105 - 105

2 Rounds @ Easy Effort:
35 Cal Row
35 Cal Bike
35 Cal SKi
2min Rest

Didn't keep track of times, but I held 1050+ cals/hr on the row, 200 watts on the bike, and 950+ cals/hr on the ski

12/22/2022

A. Power Snatch - 1 sec pause @ 1" off floor: 4,3,2,4,3,2; rest as needed - 70,75,78,70,75,78% 1RM Sn

155 - 165 - 175

On the last rep of the last set I caught it and basically did a tempo OHS on the descent portion to make sure I didn't fail the rep

B. Back Squat: Build to 85% 1RM - If feeling beat up/tired/or don't need the high % work, skip the heavy single

315lbs

C. Back Squat: 3 reps x 4-5 sets @ 75-80% 1RM

5 sets at 275lbs

10min EMOM:
Odd: AMRAP Wall Balls in 60 seconds
Even: REST

30 (UB) - 30 (UB) - 30 (20/10) - 25 (15/10) - 22 (10/7/5)

Shoulder fatigue was the biggest issue in preventing me from doing more sets of 30 UB wall balls. 

12/16/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 3 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

2 sets:
Row 1K @ 2-4 seconds slower than target 2k Pace
Rest 2 min
Row 750m @ 1-2 seconds slower than target 2k Pace
Rest 2 min
Row 500m @ 1 sec faster than target 2k pace
Rest as needed on Bike Erg @ Low Damper/High RPM Spin until fully recovered

For the first set I based the times off of my goal 1:42/500m 2k pace and I held 1:46/500m, 1:44/500, and 1:42/500m pace respectively. I correctly anticipated my legs being shot after this, and planned to slow my pace for the second set. My plan for the second set was to do 1:50/500m, 1:48/500m, and 1:46/500m. However, I had some serious issues with my abs cramping during the second 1K. I was having issues producing the power necessary to hold that 1:50/500m pace during the last 350m, but my abs cramping made me drastically slow my pace and rest longer than 2min. There was a similar scenario during the 750m row, but I was able to hold my goal pace. After resting more than 2min to ensure I wasn't cramping during my last 500m row, I held a 1:42/500m pace. 

12/15/2022

A. Supinated Grip Barbell Bench Press; 5,5,3,3; rest 2min

165 - 165 - 185 - 185

B. strict pull-ups; AMRAP (-1) with 2 sec hold @top of each rep x 3 sets -rest 2:00

8 - 6 - 4

4min on/2min off for 4 sets:
10 Deadlifts @ 185lbs
10 TTB
10 Power Snatch @ 75lbs
10 Burpees
AMRAP Row Cals in remaining time

I did not rest as needed between sets 2 and 3, I approached this as just 4 sets of 4min on w/ 2min off straight through. I did that specifically for the PS cycling and the burpees. After completing the barbell and bodyweight movements, I had 2min to do the rowing. I accumulated 30 cals rowing on each set, which was about a 1050-1100 cals/hr pace. This kind of thing has historically been a very big problem for me, which is why I want to know about how much time you're expecting for the AMRAP row in this case. I ended up having 2min, which was double the time I expected. So, knowing how much time you're expecting me to have, whether or not there's a significant drop off, is helpful for me to know because I still have no idea how to pace these despite the 6+ years I've been doing this.

12/14/2022

A. Split Jerks: 2,2,2,1,1; rest 2 min - 70,75,80,85,90% - Working strength/control in rerack, No blocks

205 - 225 - 245 - 255

B. Seated Strict Press; 10, 8, 8, 6; 60,70,75,80% 5RM

95 - 105 - 115 - 115

4 Total Sets:
15-10-5:
Row Cals
Bike Cals
Ski Cals

Each set took 6:33-6:40. The echo bike continues to be very difficult for me

12/12/2022

A. Snatch: Find a 1RM in 5 attempts - Bar starts loaded, one attempt every 2 minutes

215

B. OHS: Find a 1RM, max of 5 attempts, from a rack in 10 minutes

235, jumped from 235 to 250 and failed that attempt at 250 while transitioning from the bottom of a squat to standing up

The numbers for A and B were nice, but I'm more concerned with cycling these movements than I am 1RMs


4 Sets:
60 sec AMRAP Wall Balls
500m Row @ 30min pace
60 Sec AMRAP Wall Balls
rest 3-4min bw sets

I rowed at a 2:02/500m pace. My initial 30min time trial was at a 2:04/500m pace, so I assumed I had gotten a little faster than that. For the wall balls, I split those into 10/10/5 on every set but the last one. On the last set I did 30 UB. Total wall balls was 205

12/11/2022

8 sets:
Row 500m @ building effort
Rest 90-120 sec; Start at 5 sec slower than target 2k, and then build to 1-3 sec faster than target 2k pace within the set
**Rest as needed bw sets 4/5

I did all of these with a 1:42/500m 2k pace. During each 500m row, I'd row 200m at a 1:47/500m, 150m at 1:42-1:43/500m, then the last 150m faster than that.

12/9/2022

A. Supinated Grip Barbell Bench Press; 6,6,4,4; rest 2min

165 - 165 - 185 - 185

I still don't care about bench press

B. strict pull-ups; establish a max set unbroken

15

On the 2min for 5 sets:
12 Deadlifts @185lbs
10 CTB Pull-up
+
On the 2min for 5 Sets:
10 Power Snatch @ 75lbs

6-10 TTB 

I've been having a very hard time with this, particularly the C2B and PS and its very frustrating. I immediately reduced the reps of the C2B and PS from the start. I was able to hold 5/5 on the C2B for the first three sets, then I completely fell apart and was barely getting 2-3 at a time, eventually resorting to singles. For the PS/T2B combo, the barbell cycling sucked, but my grip blew up during the first set of T2B and I was barely getting 6-8 per set. 

12/7/2022

A. Split Jerks: 3,3,2,2,2; rest 2 min - 60,70,75,78,80% - Working strength/control in rerack, No blocks

185 - 185 - 205 - 215 - 225

B. Seated Strict Press; 10,8,8,8; 60,65,70,75% 5RM

85 - 95 - 95 - 95

On the 3min for 8 sets:
13 Row Cals
10 Bike Cals
13 Ski Cals

Finished 8 sets. I held around 1400 cals/hr on the row, 330+ watts on the bike, and 1100-1200 cals/hr on the ski. The bike is by far the most difficult part, and that makes the ski even harder

12/5/2022

A. For time: 20 snatch @ 77% of 1Rm (any style)

1:56 @ 135lbs - This is about 15lbs lighter than prescribed, even assuming a much lower 1RM, but I'm not feeling confident with cycling snatches

B. Back Squat: Find a 3RM

295lbs - Legs felt weak after the power snatches

C. OHS: AMRAP (-1) @ 85% 1RM - Stop 1 rep before failure or when good form is lost
2 reps and 6 reps - did two sets because the first set felt very good but I started moving too fast during the squats and lost it in front of me

3 Sets of:
21-15-9;
Row Cals
Wall Balls
rest 4-6min bw sets

4:30 - 4:30 - 4:33

Legs did not want to cooperate on the row, and I was holding 1100 cals/hr on each set of row cals. I also misread this and did the wallballs first, but I went unbroken on those, so there's that