5/27/2016

I turned the complex and front squats into what follows, I'll probably be doing the complex for the FN Thunderdome comp tomorrow. 

A. 5 Complexes, working to a max, of:

1 Hang Squat Clean (above the knee) + 4 Front Squats

205 -225 - 235 - 245 - 255

2 Sets, 4:00 rest between sets

50 Dubs

15 Burpees

50 wall balls

3:50, 35/15 on the wall balls

3:47, forgot about the burpees and moved right to the wall ball after doing the dubs, went 35/15 on the wall balls then finished with the burpees

50 Dubs

15 Burpees

15 Thrusters @ 135lbs

3:30, 5s on the thrusters

3:42, 5s on the thrusters

On both sets the thrusters made me feel like a weak little girly man

50 Dubs

15 Burpees

30 OHS @ 75lbs

3:19, 20/10 on the OHS

3:23, 20/10 on the OHS

The thrusters took a lot out of me and I was a bit worried about the OHS going into this due to that '30' in front of them, but I handled the OHS better than I thought

5/26/2016

A. Split Jerk Cluster - 1.1.1 x5 @ 245lbs, :15 rest, 3:00 rest between sets 

Missed two, these definitely weren't the prettiest I've ever done but I did them. 

B. 15x5 Strict HSPU

Took about 33min, rested about 2min between sets. I can definitely notice my right shoulder is much stronger than my left while doing these. 

C1. Elbow on Knee External Rotation - 5x12, :20 rest

Used 10lbs

C2. Banded Ys - 5x10, :20 rest

C3. Barbell Overhead Carry 5x:20 continuous

Used 95lbs

2 Sets, 5:00 rest between sets

600m Run

30 KB swings @ 55lbs

30 C2B Pull-ups

5:42, unbroken KB swings, sets of 6 on the c2b pull-ups for the first 

6:48, 20/10 KB swings, 10/5/5/5/1s for the C2B on the second

I sand bagged this one as a whole, just didn't feel like working that's today. I did some extra c2b pull-ups afterwards though, so there's that.  

5/24/2016

3 Rounds 

15 Toes to Bar

30 Dubs

3:11, unbroken dubs, unbroken first two rounds of T2B, 10/3/2 last round

5:00 rest

3 Rounds

15 Toes to Bar

15 Box Jumps - 24"

5:30, 5s on the toes to bar

5:00 rest

3 Rounds

15 Cals Assault Bike

15 Cals Rowing

6:33

5/23/2016

A. 10min EMOM - 1 Clean + 1 Hang Clean + 1 Jerk

185lbs

B. Back Squat Cluster - 1.1.1 x5, :30 rest, 3:00 rest

225 - 245 - 255 - 255 - 275

I switched up that power snatch burpee combo and did a partner version

16 Rounds, alternating rounds between partners

10 Power Snatches @ 75#

10 Bar Facing Burpees

19:11

Both of us went unbroken on the power snatches 

5/20/2016

A. Power Snatch Cluster - 1.1.1 x5, :15 rest, 2:00 rest

155 - 165 - 175 - 185 (2/3, missed the second rep) - 175

My left shoulder felt great. The reps at 185 weren't great, and I definitely caught them forward, but they were still better than last week. 

B1. 5x4 Snatch Grip RDL, :10 rest

215lbs across. I used some straps and tried to concentrate on controlling the movement better than I did last week. 

B2. Standing Broad Jump - 1.1.1, :10 rest, 3:00 rest

10 Sets, 2:00 rest between sets

5 Thrusters @ 135lbs

20 Wall Balls

1 Clean @ 225lbs

I switched this up a little bit. I used 225 for the clean, between sets 5 and 6 i rested about 5 min. For the first 6 sets I was really aggressive and finished each under 1:40. After that, and an extended rest, I slowed down a bit and finished the last 4 sets in under 2:30 each

Cool Down: 

I alternated 2:00 on the rower and 2:00 on the bike til I hit 10min

5/18/2016

For Time:

1000m Row (1:52/500m pace)

100 Dubs (75/25)

20 Toes To Bar (10/10)

500m Row (1:48.5/500m pace)

100 Dubs (25s)

20 Toes to Bar (10/10)

250m Row (1:43.5/500m pace)

100 Dubs (40/30/30)

20 Toes to Bar (10/10)

19:18

A friend finished this in 15:20 because he didn't go too hard on the row 

5/17/2016

This is the work from 5/18. I have to work that afternoon and there is no was I'd be able to get through this (thanks to the banded HSPU) before going into work


A. Split Jerk Cluster 1.1.1x5, :15 rest, 3:00 rest - 240lbs
I failed the first attempt at the last cluster,which was my only miss. I rested about a minute, then hit all of them for that last set

B. Banded HSPU - 14x2
This took 1:23:07 finish. Here are some videos, with a special message from Jon, just for you. I took videos of every other set or so.

Set 2 - Set 4 - Set 6 - Set 8 - Set 10 - Set 12

I get these are important, and necessary for me to improve my HSPU, but I'm spending almost an hour and a half on these. The last two weeks were a similar time frame. I feel like there's a lot of other things I could do during that time to improve my HSPU. I have no problem doing them, but spending this amount of time on them is pretty frustrating. So like, less sets maybe?

C1. Elbow on Knee Ext. Rotation 4x12 - :20 rest
10lb dumbbell, again, much harder on my left shoulder than my right.

C2. Banded Ys 4x12, :20 rest

C3. Barbell Overhead Carry 4x :20 continuous, 2:00 rest
95lbs used

30 Strict HSPU for time
2:00 rest
30 Kipping HSPU for time

9:49 for the strict HSPU, reps were all over the place, and 4:35 for the kipping (sets of 5)

5/13/2016

A. Power Snatch Cluster - 1.1.1x4, :15 rest, 2:00 rest

155 - 165 - 185 - 185 (failed last one) - 185 (extra credit, missed the second, made 1 and 3)

I felt a lot of posterior instability in my left shoulder in the catch. I didn't video these, so you'll have to use that expansive imagination of yours. To paint a picture thought, the ones I missed were forward, and one I caught but it sat my ass right down. While my right shoulder felt great locked out, my left wouldn't stay in a good locked out position. The pull from the ground felt heavy as well. It was nice to move 185 as well as I did, but I'm still hesitant to go above 165 for most any snatch or variation thereof. 

B1. Snatch Grip RDL - 4x4, :10 rest

185 - 205 - 205 - 205

B2. Max Distance Broad Jump - 1.1.1 x4, 2:00 rest

8 Sets, 2:00 rest between sets

5 Thrusters - 135lbs

20 Wall Balls

1 Clean - 205lbs

1:44 - 1:40 - 1:45 - 1:40 - 1:42 - 1:37 - 1:40 - 1:37

With the exception of the one round where I hit myself in the face with the wall ball I went unbroken on the thrusters and wall balls. 

5/11/2016

A. Split Jerk Cluster 1.1.1 x4 - rest :15, 2:00 rest

Did this at 235lbs, missed the very last jerk on the very last set

B. Banded HSPU 12x2

These took a very, very long time to do. I did not rest very long after before starting the next part either. 

8min AMRAP

5 MU

5 Strict HSPU

5 BJ - 30"

8min Rest

8min AMRAP

10 C2B

10 Kipping HSPU

30 Dubs

3 Rounds + 1 HSPU on the first

UB on the MU, 1 round UB HSPU then 3/2

3 + 10 C2B on the second

5/5 on the C2B and HSPU but the last round of C2b, did those unbroken

Considering how short of a rest period I took between the based HSPU and these, I'm ok, but not completely satisfied, with the scores

C1. Elbow on Knee Ext. Rotation - 3x10, :20 rest

10lb dumbbell, much harder on the left than right

C2. Banded Ys - 3x10, :20 rest

C3. Barbell Overhead Carry 3x:20 continuous, 2:00 rest

75lbs used

5/6/2016

My shoulders are feeling pretty beat up so I either skipped or scaled some stuff for today. 

A. Push Press - 3,3,2,2, 2:00 rest

185 - 205 - 225 (1/2) - 225 (f)

B. Weighted Pull-ups 4x3, rest 2:00

16kg across

For Time

30 Bar Facing Burpees

30 Cal Row

15 Shoulder to Overhead - 135lbs

60 Cal Row

15 Shoulder to Overhead - 135lbs

30 Cal Row

30 Bar Facing Burpees

14:58, I was rowing between 1100 and 1200 cals/hr and split the S2OH into 10/5

5/5/2016

A. Split Jerk, work to heavy single 

275lbs (video coming later)

I had several close misses at 285, I have one video of that and I'll post it later as well. 

B. 10x2 Banded HSPU

These were pretty tough. My rest time varied between sets. Overall it took me about 35min to get them all done. 

Nate 

20min AMRAP:

2 MU

4 HSPU

8 Kettle bell swings

13 Rounds + 4 HSPU

I wasn't moving very quickly through this one. My back is pretty tight after yesterday and the kettle bell swings didn't help. 

I skipped the rest of the work in favor of stretching my lower back out. 

5/4/2016

Due to some last minute travel plans, we did the team workouts today

For Time:

Partner 1 

12 MU

9 Deadlifts - 365lbs

36 Cals Rowing

24 Burpee BJ - 24"

I did this one, unbroken on the MU, 6/3 on the deadlifts, ~1200-1300 cals/hr on the row. The burpee box jumps were ok until about 16 then I slowed down a it more than I would've liked, but those have never been my 'thing.' Split time was 6:35

Partner 2

9 MU

12 Deadlifts - 345lbs

36 Cal Row

24 Burpee Box Jumps

Partner 3

6 MU

15 Deadlifts - 315

36 Cal Row

24 Burpee Box Jumps

Total time - 17:59

For Time:

150 Cal Row 

100 HSPU

50 Cleans - 165lbs

100 Toes to Bar

150 Cal Row

22:00

We were at a different gym and didn't have access to an assault bike so we subbed the row. I was definitely feeling the toes to bar and rowing/biking from yesterday on this one. 

Since we missed out on the bike this week can you throw it in for next weekend?

5/3/2016

A1. 5x:30 Bent Knee Hollow Hold, :30 rest

A2. 5x20 T2B for time, :30 rest

:31 (UB) - :34 (10/10) - :40 (10/10) - :53 - (10/5/4/1) - :58 (5/5/5/5)

A3. 5x:20/side Plank, 2:00 rest

For Time:

200 Cal Row

100 Cal Assault Bike

50 Burpees

26:07

Other than finishing it, I didn't really have a goal in mind when starting this. I think I paced it well, rowing about 1:55/500m or about 1100 cals/hr, and 248avge watts on the bike. I think the burpees were a bit slow but fast burpees, in any condition, aren't really my thing. Of course, after finishing I think sub 26, maybe sub 25 on a really good day is possible. 

5/2/2016

A. Back Squat Cluster - 2.2.2 x3, :30 rest, 2:00 rest

275 - 275 - 285 

It felt good to do some back squats again. 

B. 10min EMOM - 2 Hang Cleans + 1 Jerk

I used 165lbs for this one and did push jerks.

C1. Single Leg Seated Hamstring Curls with a Band 3x10/leg, 1:30 rest

C2. 3x6 GHRs

32min EMOM

1 - 8 Thrusters @ 115lbs

2 - 12 Box Jumps & 24"

3 - 6 Power Snatches @ 95lbs

4 - 30 Dubs

I scaled this down to 10 box jumps because frankly, I didn't feel like doing box jumps today. It was still pretty rough, so don't get worried that I didn't get enough work in. Thrusters, power snatches, and dubs were unbroken

4/29/2016

A. Snatch x6 - 165lbs

B. Hang Snatch x12 - 135lbs

C. 3x20 UB Deadlifts @ 195lbs

D1. 4x40 UB Wall Balls, :30 rest

D2. 4 x7/leg Lunges w/ Wall Ball

D3. 4x1:30 Sled Drag

D4. 4x2:00 @ >325 Watts on Assault Bike

Did everything. The last two intervals on the bike were 320 and 324 watts respectively.