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