11/29/2017

I switched the order of the work for today. Afternoons at my gym are usually more crowded than mornings and I didn't want to take up a lot of space trying to get the work done. 

3 Sets: 
4 Squat Snatch @ 135# 
100' Farmers Carry (80+/hand) 
15 UB C2B 
rest 90 seconds 
4 Squat Clean @ 185# 
100' Waiters Carry (53+/hand) 
5 Muscle Ups 
rest 60 seconds 
6 Double KB Snatch @ (35#/hand)
100' Sand Bag Carry (or dball, heaviest you can) 
15 TTB 
rest to recovery bw sets 
My lower back, hips, and legs are still sore from Monday and wasn't trying to move quickly today. All C2B, MU, and T2B were UB. I went with singles on the snatches and cleans.

S HSPUs; amrap.amrap.amrap x 3 sets; rest 30 sec; rest 3min
Set 1 - 15/4/3
Set 2 - 7/2/2
Set 3 - 7/2/2*

*failed my first attempt at a sHSPU on the last AMRAP, so I waited another 30 seconds and did two of the slowest sHSPU ever

11/28/2017

Forgot to post this yesterday, my b

A1. Crossover Carry; 50'/side x 3 sets; rest 30 seconds
A2. Landmine Rainbow; 8 reps/side x 3 sets; rest 30 seconds
A1 and A2 completed 

2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% "aerobic effort'
1. 15c Row, 200m Run, 15c AB, 15 Burpee
2. 15c AB, 15c Row, 15 Burpee, 200m Run
3. 200m Run, 15 burpee, 15c Row, 15c AB
4. 15c Row, 15 burpee, 15c AB, 200m, Run 
Rest 6 Minutes 
x4 sets 

In the 2:00 window, I started at 225 watts and increased by about 25 watts every 30 seconds, ending at 300 watts. For each set, the AB cals were completed in under 45 seconds, the row was completed in under 30 seconds for round 1 and around 36 seconds for the remaining rounds. I'm not sure about the time domain for the burpees or the run, but I'd guess around a minute for both.
Set 1 - forgot to record total time
Set 2 - 6:04
Set 3 - 5:57
Set 4 - 6:18, had a short brain fart after the burpees and thought I was done

11/27/2017

A. Squat Snatch; 2 on the min @ 180# for 8 min 

15/16, the one miss was forward because I was too relaxed in the catch position

B. Back Squat; 6,6,6; rest 2min

300lbs for each set

For Time:
40 Thrusters 115#
rest 1min
40 Power Snatch @ 75#
rest 1min
40 Wall Balls @ 30#
rest 1min
40 Deadlifts @ 185# 

15:20

10/10/10/5/5 on the thrusters

8/8/6/6/6/6 on the power snatches

15/10/9/6 on the wall balls

15/10/5/1s on the deadlifts

I'm not as unhappy with this as I have been with previous workouts, but its difficult to try and stay positive with this one. The wall balls absolutely destroyed me. My breathing was way out of control, and that seems to be my issue with wall balls. I never really got it back under control, and my back was lit up by the time I got to the deadlifts.

https://vimeo.com/244738661

11/25/2017

Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP S HSPUs 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP Muscle Ups 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec Dball Bear Hug, into: 
120 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

Set 1 - 20 sHSPU (5/5/5/3/2) - 14 MU (5/4/2/2/1) - 36 T2B (15/5/10/3/3)
Set 2 - 18 HSPU (4/4/4/4/2) - 11 MU (7/3/1 + 2 failed attempts) - 31 T2B (15/10/6)

Using a dball/sandbag was a huge departure from using a sandbag or barbell the previous weeks. I'm still a little frustrated with the MU, but I can tell some progress is being made.

11/24/2017

A1. Double Unders; 60 for time x 4 sets; rest 30 seconds
UB for each set
 
A2. Squat Clean and Jerk @ 205#; 5 for time x 4 sets; rest 3min 
Singles for each set
:45 / :48 / :51 / :58
+
5 total sets: 
30 Sec AMRAP Power Snatch @ 75# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Deadift @ 185# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
30 Sec AMRAP Wall Balls @ 30# (switched to 15 UB WB rather than :30 AMRAP)
rest to recovery bw sets 

Set 1 - 12/14/18/10/15
Set 2 - 12/14/17/10/15
Set 3 - 12/13/15/10/9 (the wall ball slipped through my hands and hit me in the face on this set)
Set 4 - 12/13/12/10/15
Set 5 - 13/13/16/10/15

11/22/2017

A1. KB Alternating Z Press; 5/arm x 6 sets; rest 60 seconds 
53lb Kb

A2. BirdDog Row on Bench; 6/side x 6 sets; rest 60 seconds
40lb Kb

I went rogue after this and did the following in the afternoon with a class
10 Rounds
200m Run
7 FS @ 115lbs
7 C2B
7 kHSPU

29:07
The run crushed me. I hit a wall in round 6 and drastically slowed down, and started walking a bit at the 100m turn around mark. This started affecting the time between the FSU/C2B/HSPU more than it should've. The FS/C2B/HSPU were UB though

11/21/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 5 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 5 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 5 sets; rest 60 seconds 
A1-B completed


400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Bike @225w
1:00 Bike @275w
1:00 Bike @325w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets

Each run was around 1:40 and I made it into the round of 425 Watts for each set

11/20/2017

A. Squat Snatch; 2 on the min @ 175# for 7 min 
13/14 on these, doing two quick singles throughout the 7min EMOM. I missed the first rep of the second minute. All the other reps felt great

B1. Regular Barbell Deadlift; 5x5; rest 20 seconds 
335lbs for each set

B2. KB Farmers Carry; AHAP for 50' x 5 sets; rest 2min 
70lbs kb in each hand for this, that's the heaviest I can go with kb
C. BB Back Rack Elevated Step-downs; 5-6 leg x 5 sets; rest 60sec b/t legs (mod)
95lbs used
D. Banded Pull Throughs; 20 reps x 5 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance)
Done


Every 3min, alternating sets for 6 total: 
Set 1/3/5: 
10 Cal Row 
20 Wall Balls @ 30# 

Sets: 2/4/6: 
12 Cal Bike 
12 Thrusters @ 105# 

This was particularly unpleasant. For sets 1/3/5 I completed the row in about 21 seconds and went UB on the WB. On sets 2/4/6 I completed the bike in about 36 seconds and went UB on the thrusters

11/18/2017

Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP S HSPUs 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP Muscle Ups 
rest 3min 
Run 60 Seconds @ moderate effort, into: 
20 Sec FR Hold at 205lbs, into: 
105 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

Set 1 - 16/14/25
Set 2 - 16/11/22

For the sHSPU and MU I tried to open up with a large set, 2-3 reps short of failure, and then see where things went. But, not a good day for MU or T2B, especially the T2B. The MU issue seemed more of a respiratory in nature, not because my arms blew up. I had very sweaty hands and was having trouble keeping a hold on the rig I was using while doing the AMRAP of T2B

11/17/2017

A. Squat Clean + Hang Squat Clean + 3 Front Squats; 6 complexes building each set 
185 - 205 - 215 - 225 - 235
Stopped at 235, I got the tip of my right thumb pinched between a 5lb plate and a floor mat. I had planned on building to 255lbs or s


B1. DB RNT Reverse Lunge; 5-6 reps/leg x 5 sets; rest 30 seconds 
B2. Walking Reverse Sled Drag; 45 sec continuous x 5 sets; rest 2min 
B1 and B2 done

4 total sets: 
30 Sec AMRAP DB Snatch @ 50# 
30 Sec Rest 
30 Sec AMRAP Row Cals 
30 Sec Rest 
30 Sec AMRAP Deadift @ 185# 
30 Sec Rest 
30 Sec AMRAP BFB 
30 Sec Rest 
30 Sec AMRAP KBS @ 53# 
rest to recovery bw sets 

Set 1 - 14/13/17/10/13
Set 2 - 14/16/19/10/14
Set 3 - 14/16/17/10/13
Set 4 - 14/16/17/10/13

11/15/2017

Didn't have much time to get into the gym today so I prioritized the following. My idea to use a sled for the reverse weighted bear crawl worked for about 15.' After that it started slipping off my shoulders, so I called an audible and did a 75' unweighted reverse bear crawl instead. I didn't record the overall times to complete each set, I wasn't feeling 100% today and was just trying to push the row/bike/run and see where that took me for the remaining movements. 

3 sets:
200m Row @ 95% effort 
8 S HSPUs 
50' Hand over Hand Sled Drag 
rest 90 seconds 
15 Cal Assault @ 95% effort 
75' Reverse Bear Crawl 
15 C2B Pull-ups 
rest 90 seconds 
200m Run @ hard effort 
50' Hand over Hand Sled Drag 
75' Reverse Bear Crawl 
rest 4 bw sets 

Set 1 - :34.6 to complete the 200m row, UB sHSPU, :24 to complete the 15 cal AB, 9/6 2B, ran fast (not sure about the times)
Set 2 - :34.8 for the row, UB sHSPU, :28 to complete the 15 cal AB, UB C2B, ran faster than last set
Set 3 - :35.6 for the row, UB sHSPU, :25 to complete the 15 cal AB, 10/5 C2B, ran faster than set 1 but not as fast as set 2

11/14/2017

A1. Ring Mountain Climbers (slow and controlled); 10/side x 4 sets; rest 60 seconds 
A2. Bent Knee Hollow March; 10 reps/leg x 4 sets; rest 60 seconds 
B. Side Arch Rocks; 20 sec continuous x 4 sets; rest 60 seconds 
A1-B done

400m Run @moderate effort/ smooth pace
Rest 30-60 sec, into:
1:00 Row @225w
1:00 Row @250w1:00 Row @275w
....etc cont until you hit a 9/10 RPE
Rest 3-4 Minutes
x3 sets
I ignored the whole 'moderate effort/smooth pace' for the run and went with an aggressive pace. I made it to the round of 300w on sets one and two, 275w on set 3. Using wattage as a measurement on the rower was a bit weird

11/13/2017

A. Double KB Deadlift x8 + Double KB Carry x50 ft - 5 sets of the complex; rest 90sec (you choose weight based on feel but focus on neutral hinge and proper mechanics) 
Used two 70lb kbs for this, that's the heaviest set of kb I have access to

B. BB Back Rack Elevated Step-downs; 8 leg x 4 sets; rest 60sec b/t legs (mod)
Used 95lbs, some of these were not as controlled as I'd like them to be, but a vast majority were good reps
C. Banded Pull Throughs; 20 reps x 4 sets; rest 90 seconds (10 from narrow stance, 10 from sumo stance) 
D. Standing Banded Firehydrant; 8-10/leg x 4 sets no rest b/t legs 
C and D done

EMOM until Perceived Effort gets to 8/10
Odd - 3 Row Cals (add 3 cals each minute...i.e. 3/6/9/12/15...)
Even - 3 Wallball (add 3 wallball each minute)
Went to 21 cals/21 wall balls. A few minutes (5ish) afterward I decided I should've tried for 24/24, so I rowed 500m @ 2:02/500m pace directly into 50 UB WB and called it a day

11/4/2017

A. Push press x6/Push jerk x4/Split jerk x2; rest 2:30 x3 complexes
I did three of these brutal, brutal complexes at 155lbs, and failed the last jerk. This is badly bruising my clavicles, and in case you missed it, it's pretty brutal.

1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP S HSPUs 
rest 3min 
1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP Muscle Ups 
rest 3min 
1min AB @ 300 watts, into: 
20 Sec Front Rack Sand Bag Hold, into: 
90 Sec AMRAP TTB 
rest to full recovery 
x2 total sets 

I had to sub the AB for a run and used a sand bag weighing around 100lbs for the static hold.

Set 1:
13 sHSPU (3/2s) - 13 MU (6/3/3/1) - 38 T2B (25/5/5/3)

Set 2:
9 sHSPU (3/2/2/2) - 11 MU (6/3/2) - 34 T2B (25/5/3/1)

11/3/2017

A. Squat Clean; 1.1 x 6 Sets @ 87% of 1Rm; rest 15 sec; rest 2min
255lbs for each set

B. Front Squat; build to a heavy double 
305lbs

3 Sets: 
Assault 15 Cals @ hard effort 
20 Wall Balls @ 30# 
3 Squat Snatch @ 155# 
rest 90 seconds 
Row 15 Cals @ hard effort 
12 Thrusters @ 105# 
5 Squat Cleans @ 155#
rest 90 seconds 
200m Run @ hard effort 
10 Front Squats @ 155# 
7 Sumo Deadlift High Pulls @ 105# 
rest to full recovery bw sets 
Not sure how long each set took, I did a poor job of timing everything, but I'd guess around 13-14min including programmed rest. Between sets I took 10-12min. I also used 105lbs for the thrusters and SDHP because it was easier to load and unload the weights onto the bar (1 bar, two 25lb plates, and a 5lb plate). Unbroken WB, thrusters, FS, and SDHP and singles on both the snatches and cleans. I missed one snatch on sets 2 and 3. I wouldn't call them a "bad" miss, but they weren't "good" misses. I kept the bike over 500 watts each set, the row over 1400 cals/hr, and the run was around 50 seconds. I tried to push the pace on each movement. But I would imagine there's room for improvement, especially on the snatches. 

11/1/2017

A. 2 Strict MU every ~1:30 for 8 sets

B1. Strict wall facing hspu; accumulate 10 reps x5; rest 1 min
B2. L-pull ups; FULL ROM with a full hang in L-position at the bottom;
accumulate 8 reps x5; rest 3 min

B1 and B2, especially B1, were extremely frustrating. It was taking me 7ish minutes to get the HSPU done. On the pull-ups, I would start swinging during the eccentric portion and was only getting one or two at a time. 

C1. Single bar dips; accumulate 10 perfect reps x5; rest 1 min
C2. Bent over light DB chinese rows; 10-12×5/arm; rest 1 min bw arms/rest 2 min

C1 and C2 done