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