6/27/2023

A1. Seated DB Top to Top Strict Press - 8 reps x3 sets, :30R

40lb dbs

A2. Strict Chin Ups - 8 reps x3 sets, 2min rest

unbroken

Row - 10 x 500m @ target 2k pace; rest 90sec
within each repeat: build from 3sec over to 3sec under target 2k pace throughout
**Rest as needed between 5/6

For each 500m, I rowed the first 150m at a 1:51/500m pace, the next 150m at a 1:48/500m pace, and the last 200m at a 1:45/500m pace

6/24/2023

B. Squat Snatch with 2 sec pause at knee + 2 sec pause in catch; 1.1.1 x 4 sets; rest 20 sec; rest 2-3min bw sets

95 - 125 - 145 - 145

C. Double Barrel Back Squat; 5,5,5; rest 2min

205

4 Sets:
3min AMRAP:
8 Power Snatch
8 BFB
rest exactly 3min between sets
into (if you have time)
20min Easy Run @ 115-135 BPM HR

2 Rounds + 1-4 PS each AMRAP, forgot about the run

6/21/2023

A. Strict HSPU; AMRAP UB (-1) x 4 sets; rest exactly 3min bw sets

12 - 10 - 8 - 7

B. Ring Dips @ 2020 tempo - 5 reps x 3 sets

Extra Credit Conditioning:
Every 3min for 4 Sets:
30 Cal Row

Held 1300-1400 cals/hr
+
Every 3min for 4 Sets:
24 Cal Echo

Held over 350 watts
+
Every 3min for 4 sets:
27 Cal Ski

Held 1000-1200 cals/hr

6/20/2023

Row 2k Intervals:
Row 2k buidling from 5 sec/500m slower than 5k Pace to 2k pace by 500m increments
rest 6min bw sets
x3 total sets

Legs were trashed, so I held the following paces

Set 1) 1:58/500m for 500m, 1:53/500m for 500m, 1:48/500m for 1km

Set 2) 1:58/500m for 500, 1:53/500m for 1.5km

Set 3) 2:03/500m for 500, 1:58/500m for 500m, 1:53/500m for 1km

6/8/2023

8-10 Sets:
8 Power Snatch
8 BFB
rest exactly 1min bw sets

Each set was between 1:08 (last one) to 1:13. I split the power snatches into 4/4. During the rest I tried to take note of how I was feeling. At around :30 rest I think I could've held the paces noted for about 5 sets, then there would've been a drastic drop off in pace. I think :45 rest would've resulted in a drop off around the last 2-3 sets. I wouldn't say the burpee pace was conservative, but it was very measured.

into (if you have time)
20min Easy Run @ 115-135 BPM HR

First 2min or so were a mild power walk, from there I would do a slow jog at around 700 watts for 1:30-2min and then a mild power walk for :30 to regulate my heart rate

6/6/2023

A1. seated barbell strict press; AMRAP (-1) @90% 5 RM @31x1x 4 sets -rest :45

120lbs - 6, 6, 5, 5

A2. weighted strict pull-up; AMRAP (-1) @90% 5 RM x 4 sets; rest 2-3 minutes

50lbs - 5, 5, 4, 4

Row - 8 x 500m; rest 90sec
#1-4 @ target 2k pace
#5-6 @ building from target 2k pace to 2-3sec /500 faster
#7-8 @ 2-3sec fater than target 2k pace 

This seems very familiar, and I've either done this exact thing or something like it. In either case, I recall having to scale it. Today was no different. While my legs were a bit sore, they still felt like they were in good enough condition to scale this a bit, and I was fully prepared to put myself in a body bag to finish the last two sets. However, I quickly found that even scaled back I bit I couldn't complete this as written. I do not think what I have done up to this point has prepared me for the increase in intensity and the volume of that intensity. What I ended up doing is the following:

500m @ 1:45/500m pace

- 1:30 R - 

x4

Rest as needed

500m @ 1:42/500m

- Rest as needed - 

x4

6/5/2023

A.Squat Snatch; 1.1.1 x 3 sets; rest 20 sec; rest 2-3min (wave load - 75,80,85%)
175 - 185 - 190 (2/3)

3 sets, start a new set every 8 min
2 min row @ 30min pace
60 wallballs for time @ 20lbs (must start with a big unbroken set)
Easy bike erg in remaining time

Set 1) 4:48 - 2:00/500m pace, 30/10s on the wall balls

Set 2) 4:48 - 2:00/500m pace, 30/20/10 on the wall balls

Set 3) 5:24 - 2:00/500m pace, 20/15/15/10 on the wall balls

Shoulder fatigue was an issue right from the start. Respiratory fatigue hit me like a truck in the last set. I think its time to move on from wall balls

6/3/2023

20min AMRAP: 10 UB Deadlifts @ 185lbs 100' KB Farmers Carry @ 70lbs per hand 1 Rope Climb rest 30 seconds 15 UB KBS @ 70lbs, American 100' KB Farmers Carry @ 70lbs per hand 1 Rope Climbs rest 60 seconds

4 rounds

6/2/2023

A. Snatch Balance x1 + Power Snatch x1 + OHS x1; 1 complex on the 90 seconds for 6 sets

125lbs for each et

B. Back Squat 5/3/1 Progressions:
Working sets -
Back squat x 5 reps @ 75%, rest 2-3 min
Back squat x 3 reps @ 85%, rest 2-3 min
Back squat x 1+ reps @ 95%

275 - 305 - 325

4 sets:
20 Cal Echo
75 Double Unders
20 TTB
rest 3 min bw sets

Set 1) 3:27 - 300W on the bike, 50/25 on the dubs, 5s on the T2B

Set 2) 3:31 - 320W on the bike, 14/36/25 on the dubs, 5s on the T2B

Set 3) 3:29 - 330W on the bike, 50/11/14 on the dubs, 5s on the T2B

Set 4) 2:55 - 350W on the bike, UB  dubs, UB T2B

5/31/2023

A1. seated barbell strict press; AMRAP (-1) @85% 5 RM @31x1x 4 sets -rest :45

115lbs - 8, 7, 6, 4

A2. weighted strict pull-up; AMRAP (-1) @85% 5 RM x 4 sets; rest 2-3 minutes

53lb KB - 6, 5, 5, 4

B. Every 3:00x3 sets:
6 unbroken Dual DB bench press (you choose load - tough but UB)
AMRAP (-1) pushups @2021

60lb DBs - 7, 6, 4

C. Every 3:00x3 sets:
6 unbroken dual DB bent over rows (you choose load - tough but UB)
AMRAP (-1) ring rows @2020

50lb DBs - 8, 6, 6

3 sets, based on feel:
1000m @ 1:53 pace
rest 1min
500m Row @ 1:47 pace
rest 30 seconds
250m Row @ 1:43 pace
rest 4min bw sets 

Held the above paces for each set, 3 sets in total

5/30/2023

A.Squat Snatch; 1.1.1 x 3 sets; rest 20 sec; rest 2-3min (wave load - 74,78,84%)

165 - 175 - 185

B. .Wendler 5/3/1 DL Cycle (using 95%1RM for all %)
Working sets -
DL x 5 reps @ 75%, rest 2-3 min
DL x 3 reps @ 85%, rest 2-3 min
DL x 1+ reps @ 95%

365 - 385 - 405

For time
100 cal row
100 wallballs @ 20lbs
100 cal row
Time cap: 17 min

17:45 total time - 1000 cals/hr on the first 100 cal row (5:56 total time), 10s on the wall balls (5:52 including transition time, 10-15sec breaks), 1000 cals for the first 50 -> 1100 cals for 51-85 -> 1200+ cals/hr on the last 15

5/25/2023

A. Snatch Balance x1 + Power Snatch x1 + OHS x1; 1 complex on the 90 seconds for 6 sets

135lbs for each set

B. Back Squat 5/3/1 Progressions:
Working sets -
Back squat x 3 reps @ 70%, rest 2-3 min
Back squat x 3 reps @ 80%, rest 2-3 min
Back squat x 3+ reps @ 90%
Didn't feel like lifting heavy today, did 3 sets of 3 at 275lbs

4 Sets:
1min Clock:
10 DB Front Squats @ 50lb
AMRAP Strict HSPUs in remaining time (use riser once these fail)
1min rest

6 reps for each set

4 Sets:
1min Clock:
8 DB Power Cleans @ 50lbs
AMRAP HSW in remaining time (12' down and back lengths)

rest 1min 

2 reps for each set (1 rep = 12ft)

5/24/2023

A1. seated barbell strict press; AMRAP (-1) @80% 5 RM @31x1x 4 sets -rest :45

115lbs for each set - 7, 7, 7, 6

A2. weighted strict pull-up; AMRAP (-1) @80% 5 RM x 4 sets; rest 2-3 minutes

44lb kb for each set - 6, 6, 5, 4

B. Every 3:00x3 sets:
8 unbroken Dual DB bench press (you choose load - tough but UB)
AMRAP (-1) pushups @2021

50lb DBs for each set - 6, 6, 4

C. Every 3:00x3 sets:
8 unbroken dual DB bent over rows (you choose load - tough but UB)
AMRAP (-1) ring rows @2020

35lb DBs for each set - 6, 6, 4

Row 1k on the 6min for 3 sets
rest as needed
x2 TOTAL SETS
*Max sustainable effort

Set 1 - 1:50/500m for each 1k

Set 2 - 1:55/500m for the first two 1ks, 1:51.7/500m for the last one - legs were shot and I had a massive blister on my right heel from the first set

2min AMRAP: Toes to Bar

26 reps - I cramped on rep 26 and had to stop. This very clearly is not working, and I don't know how many times I have to say it. I cannot do more than like 25-30 before I cramp so bad I have to stop the entire workout. Large sets, small sets, ensuring proper hydration, no idea what else I can do, but this is clearly not working

5/22/2023

A.Squat Snatch; 1.1.1 x 3 sets; rest 20 sec; rest 2-3min (wave load - 72,77,82%)

175 - 180 - 185

B. .Wendler 5/3/1 DL Cycle (using 95%1RM for all %)
Working sets -
DL x 3 reps @ 70%, rest 2-3 min
DL x 3 reps @ 80%, rest 2-3 min
DL x 3+ reps @ 90%

365 - 395 - 425 (3 reps)

This is now at a point where double overhand grip strength is limiting weights used, though I generally undershoot these percentages anyway.

3 sets, start a new set every 10 min
Row 1k @ 30 min TT pace, into
Set 1: 40 wallballs @ 20lbs
Set 2: 30 wallballs @ 30lbs
Set 3: 20 dbl DB thrusters @ 50/hand

Set 1) 6min - 2:04/500m pace, 20/20 on the wall balls

Set 2) 5:48 - 2:04/500m pace, 10s on the wall balls

Set 3) 5:32 - 2:04/500m pace, 12/8 on the DB thrusters

Shoulder fatigue was an issue on the 30lb wall balls and DB thrusters

5/20/2023

A. Strict Weighted Pull-ups; 3 reps on the 45 seconds for 6 sets @ 50% of last week's max
Didn't get a 1rm the other week, but I used a 40lb KB

For Time:
30 Power Snatch @ 95lbs
30 BFB
30 Power Snatch @ 95lbs

8:57 total time - singles for the first 30 PS (3:05 to complete), 3:01 for the 30 bfb, 5s for the last 30 PS (2:51 to complete)

Not happy with this. The burpees took too long. The EMOMs and other work have helped with doing 10 at a time at a very fast pace, but that's not what I think I need for this kind of workout. I can very easily 'lose the workout' had I held the pace for these 30 that I hold for the EMOMs. Also, I should've pushed the last 30 ps more. 

5/18/2023

A. Low Hang Power Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets

125lbs

B. Back Squat 5/3/1 Progressions:Working sets -
Back squat x 5 reps @ 65%, rest 2-3 min
Back squat x 5 reps @ 75%, rest 2-3 min
Back squat x 5+ reps @ 85%
275 - 290 - 305 (5 reps)

3 Sets, on the 8minutes:
5min Clock:
1000m Bike
AMRAP in remaining time:
8 DB Front Squats
8 CTB Pull-ups
8 DB Power Snatch

1 round + 8 C2B for each set

minimal effort kind of day

5/17/2023

A1. seated barbell strict press; 5,5,5,5 @ 31x1; rest 45 seconds (build to a 5RM)

Built to 130lbs

A2. Weighted Strict Pull-up; 5,5,5,5; rest 2-3min

I used a 40lb kb for these

Row Repeats:
Row 500m on the 3min for 4 sets
rest as needed
x2 TOTAL SETS

Set 1) 1:55/500m, 1:53/500m, 1:50/500m x2

Set 2) 1:50/500M X4

Should've pushed do 1:48/500m for all sets

21-15-9:
TTB
V-ups

This took like 11:30 due to cramping

5/9/2023

B1. DB Tate Press: 10 reps x 5 sets; rest 30 seconds

35lbs

B2. Strict Pull-up; 6 reps x 5sets; rest 2-3min

No weights this week

Row Repeats:
15min Row @ 10 Damper < 18 Strokes per minutes
rest 5min

x2 sets 

2:03.9/500m with 15 strokes/min for the first set and 2:04.4/500m with 16 strokes/min for the second set

5/8/2023

A. Clean/Jerk: 1.1.1 X 3 sets; rest 20 sec b/t reps; rest as needed b/t sets - 70,75,80% 1RM Waves - each rep add 5% to bar

205 - 215 - 225

B. .Wendler 5/3/1 Squat Cycle (using 95%1RM for all %)
205 - 225 - 245 (6 reps)

5 Rounds for Time:
10 DB Power Cleans @ 50lbs
10 Push-ups
10 CTB
rest 30 seconds bw rounds

10:04 - UB DB power cleans, 5/5 pushups, 5/5 C2B

Forgot to write down round times

5 Rounds for Time:
10 Deadlifts @ 185lbs
10 Push-ups
10 TTB
rest 30 seconds bw rounds

10:05 - UB DL, 5/5 pusups, UB T2B

I scaled the pushups and I'm getting incredibly tired of having to do them

5/4/2023

A.Power Snatch x1 + Squat Snatch x1; 6 complexes; rest 2min (goal is all heavier than last week)
155 - 165 - 165 - 165 - 175 - 175

4 Rounds:
AMRAP 3 Minutes
Row 500m
Max Rep Wall Balls in remaining time
Rest :90

Row was at a 1:55-1:56/500m pace, 25-29 wall balls each set for a total of 110 wall balls

5/3/2023

A. Snatch Balance x1 + OHS x2; 5 complexes; rest as needed
155 - 165 -165 - 165 - 165

3 sets:
50 Double Unders
50' HSW
15 Front Squats @ 115lbs
1min AMRAP sHSPU
rest 3 min with easy bike spin
50 Double Unders
6 Bar MU
12 DB OHWL Steps (6/side) @ 50lbs
30 Second AMRAP kHSPU

rest 4 min bt sets with easy bike spin

I tried a few singles for wall facing HSPU while warming up and they went better than expected. However when I started the first AMRAP of them I got one (1) rep and failed 4 other attempts, so I switched to sHSPU. I do not care about wall facing HSPU at all, but if you're that insistent I do them, then lets start under controlled conditions seeing as how this kind of thing is usually a huge issue with sHSPU and kHSPU

Also, I strained/pulled my left pec during the first set of ring MU and switched to bar MU and kHSPU for the other part of the workout

Set 1 - 1 wall facing HSPU, 0 dips

Set 2 - 9 sHSPU, 8 kHSPU (fell off wall twice)

Set 3 - 8 sHSPU, 10 kHSPU

Didn't record times on this, just tried a 'for quality' approach

5/1/2023

A. Clean; Pause Clean/Jerk: 1.1.1 X 3 sets; rest 20 sec b/t reps; rest 2-3 min b/t sets - 65-75% 1RM - Set 1 = 1 sec pause at mid thigh, set 2 = pause at knee, set 3 = pause at 2" below knee

185 - 205 - 225

B. .Wendler 5/3/1 Squat Cycle (Deload) (using 90%1RM for all %)
Front squat x 5 @ 40%, rest 60 sec
Front squat x 5 @ 50%, rest 60 sec
Front squat x 5 @ 60%, rest 90-120 sec

205 - 225 - 225

10min AMRAP:
10 Deadlifts @ 185lhs
10 Cal Row
10 Power Snatch @ 75lbs
10 TTB

4 Rounds + 3 deadlifts

Round 1 - 5/5 on everything but the row

Rounds 2 and 3 - UB DL, 5/5 on the PS and T2B

Round 4 - UB DL and PS, 5/5 T2B

Pacing was too slow, I was expecting my abs to cramp and for the transition from T2B into the DL to be worse. Going 5/5 on the PS and T2B would've stayed had I pushed the pace, but I think increasing my pace on the row and speeding up some transitions would've gotten me deeper into the 5th round

4/29/2023

A. Strict Weighted Pull-ups; 1.1.1 reps x 5 sets; rest 2min (heavier than last week)
53lbs - 58lbs - 65lbs - 65lbs - 65lbs

10 Rounds for Time:
8 Power Snatches
10 BFB
rest exactly 30 seconds bw rounds
*Rest 90 seconds after round 5

1:15- 1:15 - 1:15 - 1:19 - 1:31 - 1:36 - 1:41 - 2:05- 2:03 - 1:39

Still not happy at all with how this progression has gone the past couple weeks. The burpees are, obviously, the biggest issue. I can't find a pace that consistently puts me around 1:25-1:30. Additionally, the only reason these times were even remotely close to one another was due to the rest. If it wasn't for that the times would have very quickly ballooned to 2+min for more than 2 rounds. This still needs an insane amount of work

4/28/2023

A. Drop Snatch x2 + Snatch Pull-under x2 + OHS x2; 4 complexes; rest as needed

Stuck with a barbell for this, tried 75lbs one set but the pull-under was gross so I dropped back down

B. Back Squat 5/3/1 Progressions
Working sets -
Back squat x 5 reps @ 75%, rest 2-3 min
Back squat x 3 reps @ 85%, rest 2-3 min
Back squat x 1+ reps @ 95%

275 - 305 - 325 (3 reps)

200m run
50' HSW
rest 1 min
250m row
10 Parrallel bar dips
rest 1 min
75 Double Unders
10 Bench Press Reps @ 135 (UB reps)
rest 2 min
x4 sets

Set 1) 2:04 - 1:34 (5/5 on the dips) - 1:17 (UB dubs)

Set 2) 2:00 - 1:31 - 1:20

Set 3) 2:38 - 1:39 - 1:21

Set 4) 3:10 - 1:54 - 1:48

I split the HSW into 25ft lengths. On the last 25ft of the second and third set I started to fall apart, especially the last set. My issue with both of those sets was breathing, not a muscle endurance issue. I was able to push the transition between the run and the first 25ft but then on the turnaround I was too gassed and had to rest far too long. On the last set in particular I had a lot of issues getting more than 5ft before falling down

4/25/2023

A.Power Snatch; 1.1.1 x 6 sets; rest 10-15 sec; rest 2-3min bw sets
155 - 155 - 155 - 165 - 165 - 175

Working sets -
DL x 5 reps @ 75%, rest 2-3 min
DL x 3 reps @ 85%, rest 2-3 min
DLt x 1+ reps @ 95%

365 - 395 - 425 (3)

15min AMRAP:
15 Wall Balls @ 30/20lbs
12 Cal Row --> less than 20/18 Stokes per minute and 10 damper
12 DB Box Step Ups (50/35lbs)
12 Cal Row ---> less than 20/18 Strokes per minute and 10 damper

3 + 10 box step ups

9/6 on the wall balls, 1100 cals/hr on the row, 6/6 on the box step ups (10 UB last round)

4/20/2023

A. Clean: build to a tough/technical single for the day.

245lbs

B. .Wendler 5/3/1 Squat Cycle (using 90%1RM for all %)
Working sets -
Front squat x 5 reps @ 75%, rest 2-3 min
Front squat x 3 reps @ 85%, rest 2-3 min
Front squat x 1+ reps @ 95%

235 - 255 - 275 (4 reps)

4 Rounds for Time:
15 Pull-ups
15 Push-ups
15 DB Power Cleans @ 50lbs
rest exactly 1min bw rounds and rest as needed bw movements to keep UB
1:50 - 2:17 - 3:14 - 4:45

This didn't pose much, if any, of a grip issue. I'm just waiting around to do unbroken pushups for the majority of these workouts

4 Rounds for Time:
15 TTB
15 Push-ups
15 KB Deadlifts @ 70lbs
rest exactly 1min bw rounds

2:00 - 2:18 - 2:40 - 2:38

I split the T2B into 9/6, the pushups into 5s, and the KB deadlifts were unbroken. Still had to rest too long for the pushups

4/19/2023

A. Strict Weighted Pull-ups; 2.2.2 reps x 4 sets; rest 2min (heavier than last week)
45lbs for each set

5 Rounds for Time:
8 Power Snatches @ 95lbs
10 BFB
rest 8 minutes
x2 TOTAL SETS

Set 1) 8:48 - 1:30/1:43/1:44/1:54/1:57

Set 2) 9:49 - 1:36/1:56/2:04/2:22/2:51

I may not be at 100% but I'm very, very disappointed in this. Particularly the second set. I very clearly have a long way to go before I want to test this. While it's not surprising, the later sets pose a huge issue and I need a lot, like a lot, of work on my endurance with this combo

4/17/2023

A. 3 Positions Squat Snatch + OHS; 4 complexes of EACH; rest as needed - this week keep everythin g light and focus on perfect positions

95lbs - 115 - 115 - 115

B. Back Squat 5/3/1 Progressions:
Working sets -
Back squat x 3 reps @ 70%, rest 2-3 min
Back squat x 3 reps @ 80%, rest 2-3 min
Back squat x 3+ reps @ 90%

275 - 295 - 315 (3 reps)
+
3 Rounds for Time:
10 Cal Echo Bike
10 Strict HSPUs

5:44

Held over 310 watts on the echo, 4/3/3 on the first two rounds of sHSPU and 2/2/3/3 on the last round
rest 4min

3 Rounds for TIme:
10 Cal Ski
10 DB Bench Press @ 50lbs

5:09

Held 1100 cals/hr on the ski, went unbroken for the first two rounds of the DB bench then 5/5 on the last round

rest 4min

3 Rounds for Time:
10 Cal Row
10 BFB

3:57

1300 cals/hr on the row

4/14/2023

A.4 sets:
5 sec Snatch Grip Deadlift 

205lbs

Rest 10 sec
Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - Find a max cluster for the day, but nothing below parallel. Set terminates if you start to squat

135 - 155 - 155 - 155
Rest 1 min

Working sets -
DL x 3 reps @ 70%, rest 2-3 min
DL x 3 reps @ 80%, rest 2-3 min
DLt x 3+ reps @ 90%

355 - 375 - 395 (4 reps)

5min AMRAP:
15 Wall Balls @ 20lbs
10 Cal Echo Bike

3 Rounds + 4 cals on the echo

UB wall balls and 300+ watts on the echo

rest 2:30

5min AMRAP:
50' FRWL @ 95lbs
12 Cal Row

Don't remember my score, went UB on the lunges and held like 1100-1200 cals/hr on the row
rest 2:30

5min AMRAP:
10 Jump Switch Lunges (5/leg)
2 Shuttle Runs
10 Air Squats
2 Shuttle Runs

Don't remember my score

4/12/2023

A. Pause Split Jerk: Find a Max in 10 minutes - 1 sec pause in dip before drive

225lbs

B. DB Bench Press: Work to a heavy 6 reps in 3 working sets, not to failure, keep it below 9/10 RPE (I want to continue different bench variations - please continue to do these and let's see how they progress)

I used 70lb KBs for this and it was extremely awkward. My gym does not have dbs that are heavier than 50lbs and I did not like using the 70lb KBs

**Same as last week, slightly faster efforts (stick to these efforts - we will speed them up as we go):
1k Repeats:
500m @ 1:56/500m
500-750m @ 1:50/500m
750-1000m @ 1:46 or faster
rest 2min
x2
rest 6 min
x 2 total times through

Held the paces noted

*Extra Credit Work:
TTB - 1 set AMRAP UB
30 reps - I had to wait probably 7min before I could do the EMOM because I was cramping 

TTB; 25% of AMRAP on the min for 6 minutes

8 reps on the minute for 6min

4/11/2023

A. Clean - Blocks: Build to a tough single at each position - above the knee + knee + below the knee, 6 min cap at each position

235 - 255 - 255

B.Wendler 5/3/1 Squat Cycle (using 90%1RM for all %)
Working sets -
Front squat x 3 reps @ 70%, rest 2-3 min
Front squat x 3 reps @ 80%, rest 2-3 min
Front squat x 3+ reps @ 90%
215 - 235 - 255 (6 reps)

8 Sets, each for Time:
8 Dedlifts @ 185lbs
250m Row
12 Pull-ups
250m Row
rest 2min bw sets
**REST AS NEEDED bw sets 4/5

1) 2:47 - UB DL and pullups

2) 2:50 - UB DL and pullups

3) 2:58 - UB DL and pullups

4) 2:47 - UB DL and pullups

5) 2:48 - UB DL and pullups

6) 3:02 - UB DL and pullups

7) 3:17 - UB DL and 6/6 on the pullups

8) 3:20 - UB DL and 6/6 on the pullups

Fell of a cliff after set 6

4/7/2023 and 4/10/2023

Split this up over two days

A. Strict Weighted Pull-ups; 3.3 reps x 4 sets; rest 2min (heavier than last week)

40lbs for each set

B1. DB Rows w/ Fat Gripz: 10 reps x 4 sets rest 1min

50lbs

B2. Supinated Grip Strict Pull-Ups: 12 reps - AFAP x 4 sets; rest 2min

Done

20.1 Progressions
1min AMRAP Power Snatche @ 95lbs
1min AMRAP BFB
rest 2min
x3 sets

14 PS and 14 burpees each set

3 Rounds for Time:
8 Power Snatches
8 BFB

3:40 - 4/4 on the PS, very long break after round 2. I was still pretty messed up from the AMRAPs

4/5/2023

A. sets:
Snatch Deadlift

Rest 10 sec
Hang Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - Find a max cluster for the day, but nothing below parallel. Set terminates if you start to squat
Rest 1 min

185lbs for the snatch deadlift, 135lbs for the HPS

DL x 5 reps @ 65%, rest 2-3 min
DL x 5 reps @ 75%, rest 2-3 min
DLt x 5+ reps @ 85%

295 - 325 - 355 (7 reps)
+
7 Alternating Sets On the 4min:
Odd:
20 Cal C2 @ 10 damper standing (can do 15 cal on echo if needed)
30 Sec Wall Sit (90 degrees, feet flat)
10 Front Squats @ 40% of 1RM

Even:
20 Cal C2 @ 10/8 Damper standing
30 Sec Wall Sit (90 degress, feet flat)
20 Lunge Steps @ 50lbs DBs (farmers) (had to do these in place, no walking lunges)

115lbs for the FS, I did 7 sets because I hated the walking lunge steps and didn't want to do a 4th set of them. I held 320-350 watts on the bike. The wall sit was the most difficult part and it took probably 45 seconds on average to accumulate the 30 seconds in the wall sit position

4/4/2023

A. Split Jerk: 2,2,1,1 Rest 2 min b/t sets - No blocks, from a rack - doubles @ 84-86%; singles above 88%

I went lighter on these because I don't remember the last time I did split jerks

215 - 215 - 235 - 235

B. DB Bench Press: Work to a heavy 8 reps in 3 working sets, not to failure, keep it below 9/10 RPE (I want to continue different bench variations - please continue to do these and let's see how they progress)

The heaviest dumbbells in my gym are 50lbs, so I did 3 sets of 8 reps

1k Repeats:
500m @ 1:58/500m
500-750m @ 1:55/500m
750-1000m @ 1:52 or faster
rest 2min
x2
rest 6 min
x 3 total times through

I held the above paces for the first set. For the second set I went one second faster than noted, and for the last two sets I started at a 1:56/500m pace and built from there. The last 250m for sets 2 and 3 were in the mid 1:40s as far as pace goes

*Extra Credit Work if you want it:
TTB 60 for time
**7 Cal Ski at the top of each minute (including the first minute)
8min Cap

I got through 27 reps before my abs cramped so much I couldn't use the ski erg. This is still clearly an issue and should be prioritized as an actual part of my design and not extra credit

4/4/2023

A. 3 Positions Squat Snatch + OHS; 4 complexes of EACH; rest as needed - this week keep everythin g light and focus on perfect positions
95 - 125 - 125 - 125

Working sets -
Back squat x 5 reps @ 65%, rest 2-3 min
Back squat x 5 reps @ 75%, rest 2-3 min
Back squat x 5+ reps @ 85%
245 - 275 - 295 (8 reps)

4 Sets:
1min AMRAP Strict HSPUs
rest 30 seconds
50' HSW
rest 30 seconds
1 Set AMRAP UB Ring Dips
rest 3-4min bw sets

Set 1) 12 sHSPU, 1:24 for the HSW, 10 dips

Set 2) 9 sHSPU, 2:00 for the HSW, 10 dips

Set 3) 8 sHSPU, 25ft HSW in 1min, 9 dips

Set 4) 7 sHSPU, 25ft HSW in :30, 8 dips

I had to reduce the HSW to 25ft after the second set. My shoulders and triceps were so blown up I couldn't support myself. Adjust anything in the future accordingly

4/1/2023

A. Clean Clusters - Blocks: 1.1 x 6 sets; rest 10 sec b/t reps; rest 1-2 min b/t sets - 3 sets above the knee + 3 sets from 2" off floor- Target slightly heavier than last week

165 - 175 - 185 - 195 - 205 - 215

B. .Wendler 5/3/1 Squat Cycle (using 90%1RM for all %)
Working sets -
Front squat x 5 reps @ 65%, rest 2-3 min
Front squat x 5 reps @ 75%, rest 2-3 min
Front squat x 5+ reps @ 85%

205 - 225 - 245 (6 reps - didn't like how rounded my upper back got combined with how slow they were so I stopped at 6 reps)

20 min AMRAP, each set must be UB
15 Unbroken Push-ups
15 Unbroken Power Snatch @ 75#
15 Unbroken Pull-ups
15 Unbroken Deadlifts @ 185lbs
rest as needed between movement to ensure UB sets

3 Rounds + 15 PS - I didn't like this at all, extreme grip issues and way, way too long waiting around to do UB movements

3/29/2023

A. Strict Weighted Pull-ups; 6 reps x 4 sets; rest 2min

I used a 35lb KB for these

B1. Bent Over DB Rows 8 reps reps x 3 sets rest 1min

50lbs, used my Fat Gripz as well

B2. Supinated Grip Strict Pull-Ups: 10 reps - AFAP x 2-3 sets; rest 2min
No tempo for these

20.1 Progressions
4min AMRAP:
8 Power Snatches @ 95lbs
8 BFB

3 Rounds - 4/4 on the PS until the last round, for that one I did 4/1/1/1/1

rest 4min

4min AMRAP:
8 Power Clean @ 95lbs
8 BFB

3 Rounds + 2 BFB - UB on the PC until the last round, for that I did 4/4
rest 4min

4min AMRAP:
8 Deadlift @ 135lbs
8 BFB

4 Round + 4 DL - UB DL