11/30/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
24kg kb used for these

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec

+

3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 

1 - 3:16, 1:55/500m row, unbroken muscle ups, 4s on the sHSPU
2 - 4:01, 1:55/500m row, unbroken MU, 4s on the sHSPU
3 - 4:58, 1:55/500m row, unbroken MU, 3s on the sHSPU

+

3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 

1 - 1:58, UB on everything
2 - 2:00, UB on the C2B and kHSPU
3 - 2:14, UB on the C2B and kHSPU
Last few C2B on the last set were ugly

+

3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 

1 - 3:11
2 - 3:00
3 - 2:54

11/29/2016

A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec

A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min

B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min

B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min

+

*goal is faster splits for each set this week. Push your pace! 
4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort): 
15 Cal Row 
150 m Run 
15 Cal Assault Bike 
rest 4min bw each set  
Set 2 = Run, Row, Bike 
Set 3 = Bike, Row, Run
Set 4 = Run, Bike, Row 

3:06, 3:06, 3:07, 3:17 
I'm not sure how my legs were still working today. While I tried to increase the wattage every 20sec on the airdyne, and maintain an aggressive pace with that, I'm not sure it was aggressive enough. Happy with the time for the row/bike/run portion though. 

11/28/2016

A. Power Clean + Front Squat; 1.1.1 x 5 sets; rest 20 sec; rest 2min (all at 85% focusing on perfect form) 
225 - 225 - 225 - 225 - 225

B1. Back Squat; 4-5 reps x4 sets; rest 10 seconds 
255lbs, this was aggressive

B2. Broad Jump; 1.1.1.1 x 4 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

+

So I hope you weren't expecting these to be super fast, because they weren't
6 Rounds: 
Row 1min @ 1:57 pace 
10 UB Thrusters @ 115# 
~16min

+

6 Rounds: 
Row 1min @ 1:57/500m pace 
15 UB Wall Balls to 12'
~16min

Spent about 15min on the airdyne at a slow pace after all this was done.
My legs hurt so much

11/26/2016

A.Split Jerk; 1 rep every 20 seconds for 20 reps
165lbs - definitely too light

B. Rope Climbs; 10 NOT for time 

+

15min EMOM: 
Min 1: 6 Strict HSPUs 
Min 2: 4 Muscle Ups 
Min 3: 15 Cal Row 

+

15min EMOM: 
Min 1: 8 K HSPUs 
Min 2: 10 C2B 
Min 3: 10 Cal Assault Bike 

11/25/2016

forgot to post this yesterday, I did the work from wednesday as well, despite not posting about it

A. Hang Power Snatch x2 + Power Snatch x1; 5 complexes @ light load; rest as needed 
Very 'meh' day for snatches in terms of quality
135 - 135 - 135 - 135 - 135

B1. Partial pistols to box with band around knees; 3 slow controlled
reps x4; rest 1 min
B2. Medball OH miniband marches; 12 steps x4; rest 1 min (pause each
rep, ensure neutral pelvis, tight low abs, tight back glute, and take
a deep breath) (hold medball oh and wrap mini band around feet) 
Both of these were weird

+

20min EMOM: 
Min 1: 100' Sled Push
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Front Rack Yoke Carry (or barbell)
Min 4: 4 Power Cleans @ 205lbs

11/22/2016

A1. Feet elevated back bridge hold; 20 seconds x3; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x3; rest 2 min
Did this after everything, I've been doing the Crossover Symmetry Iron Scap Protocol regularly and will continue to do so

B1. FLR on rings in full external rotation; 25 seconds x3; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 seconds x3; rest 2 min
Done and done

+

4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
Built every :20, the airdyne display wasn't very cooperative and jumped around. However, I pushed the pace on this.

Then, for Time (at 95% effort): 
15 Cal Row 
150 m Run 
15 Cal Assault Bike 
rest 4min bw each set 
Set 1 = Row, Run, Bike (forgot to start the timer for this one, woops)
Set 2 = Run, Row, Bike (3:11)
Set 3 = Bike, Row, Run (3:16)
Set 4 = Run, Bike, Row (3:16)

11/19/2016

WOD 1: 

1mile Run 1min Rest Then, for time: 30 Bar Facing Burpees 400m Run 60 C2B Pull-ups

Total Time - 19:31

Mile time - 6:12

Workout time - 12:16

I split the c2b into 5s, I had a case of bitch mits today and gave my hands a little extra rest between sets of 5.

I rested about 30min between these workouts

WOD 2:

3 Rounds, 6min Cap 15-12-9 Kb Thursters (53lbs) Deadlifts @ 225# -1min Rest 500m Row

Finished the 15-12-9 in 6:15. At 6min I had 4 deadlifts left and figured I should just finish it.

500m row was completed in 1:43.9

11/14/2016

A. Power Clean; 3 on the min for 10min 
Minutes 1-5 at 185lbs, minutes 6-10 at 205lbs, all were touch-n'-go

+

15-12-9: 
KB Thrusters @ 53# 
SDLHP
rest 4min 
x2 total sets 

So I found out that for the SDLHP you're only supposed to use one kb, I had used both kb last week when I did this. 

Finished the first set in 5:15, split the sets of 15 into 9/6, sets of 12 into 7/5, sets of 9 into 5/4
Finished the second set in 7:28. I had some trouble controlling the kb during the thrusters. I split the sets of 15 into 9/6, sets of 12 into 4s, and sets of 9 into 5/4. I took some extra time during these breaks because of the trouble I was having controlling the kb in the thrusters.

rest 1min 

300' Barbell Front Rack Carry
Used 185lbs, it took about 3min

11/11/2016

I had a very, very, very rare opportunity for an AM and PM session today and took advantage of it

AM
A. Squat Snatch From Blocks (at 2" below knee); 1.1.1.1 x 5 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 155lbs - 155lbs - 155lbs

B. Hover Squat Snatch; 1.1.1.1 x 5 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 155lbs - 155lbs - 155lbs

C. Deadlift; 2 reps x 6 sets; rest 3min (hit these this week!) 
405lbs


PM3 Rounds for Time: 
Run 400m 
20 Thrusters @ 95# 

10:00, split the thrusters up into 11/9

rest 12min 

3 Rounds for Time: 
Run 400m 
50 Wall Balls 

16:12, split the wall balls into 15/15/10/10

11/08/2016

A. Pec Release (one I sent you video of) 
B. PVC Pass Throughs; 10 reps/each way
C. Shoulder Extension Stretch; accumulate 3min 

+

For Time: 
200 Cal Row 
150 Cal AB 
1mile Run 

29:47
Held around ~1050 on the row, ~200 on the airdyne. I finished the row at 11:34, bike at 22:02, and run at 29:47. 

Average HR - 166BPM
Max HR - 179 BPM

11/07/2016

A. Power Clean; build to a max; then perform 6 singles above 90%
 265lbs - 240lbs - 240lbs - 240lbs - 240lbs - 240lbs - 240lbs
Got videos for the max single and the first three afterwards
B. Back Squat; 3 reps on the minute for 10minutes @ tough load
255lbs

+

15-12-9: 
KB Thrusters @ 53# 
SDLHP
7:40, I did not go about this one in a smart way and decided doing the first 15 thrusters unbroken. Needless to say, the rest was much more difficult than it should have been. Kettlebell thrusters are weird, I'm not a fan.

rest 1min 

200' Sand Bag Carry (use as heavy of load as possible)
Used a 185lb barbell. Total time, from the start of the kb thrusters to finishing the barbell carry was 9:40

11/4/2016

A. Squat Snatch From Blocks (at 2" below knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
145lbs - 145lbs - 145 - 145
These felt pretty good, unfortunately I was only able to get videos on the first two sets

B. Hover Squat Snatch; 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
165lbs - 165lbs - 165lbs - 165lbs
Missed one on the third set, other than that there were no other misses. A few on the last set were ugly makes. I pulled these from some really, really low blocks. For a normal person they'd be about at knee height but I'm built like a stork and they were below mid shin area

I completely forgot about the deadlifts, my b bro, my b

+
3 Sets: 
Run 400m 
50 UB Wall Balls 
rest 3min bw sets 
I ran, but it wasn't very fast, and I went unbroken on the WB

+

3 Sets: 
Run 400m 
20 UB Thrusters @ 95# 
rest 3min bw sets 
I also did not run very fast for these either, but I did go unbroken on the thrusters

11/2/2016

A. Push Press; 1.1 x 5 sets; rest 10 sec; rest 2min 
205lbs

B1. Muscle Ups; 8 for time x 4 sets; rest 1min 
UB - UB - UB - 6/2

B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min (see if you can do bigger sets this week) 
4s (:45) - 4s (1:05) - 4/4/2/2 with an ugly last rep (1:58) - 3s with an ugly last rep (2:12)

C1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
Split these up into 4s

C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m 
Sometimes singles or doubles or whatever I was feeling at the moment

Found a vest for D1 and D2 but cut them short to get home and study for my last exam
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 12 reps x3; rest 1m (you can tempo if no weight vest) 


D2. Weighted Vest Ring Row; 10 reps x 3; rest 2m