5/30/2018

8 Sets, 2:00 rest between sets
12 cals Echo Bike @ 300 watt average
25' HS walk

Each set was around 1:10. I should've reduced the rest to about 1:30. The echo bike is very different from the assault bike, but it's much smoother to ride and doesn't feel like it will fall apart at any given moment.

5/28/2018

I wasn't able to get into the gym over the weekend, so I mixed and matched some stuff from what was given to me.

A. SA DB Push Press @ 41x1; 6 reps/arm x 2 sets; rest 1min bw sides 
50lb DB used

B1. Bottoms Up Kb Press; 8 reps/arm x 3 sets; rest 1min 
used a 25lbs KB

B2. Rope Pull-ups (low hand at elbow of high hand); 6/arm x 3 sets; rest 2min
done

C1. Single leg barbell deadlift; 6 reps x2side; rest 1 min bw sides
used 135lbs
C2. Slow and Controlled Back Extensions; 8 reps x 2 sets; rest 90 seconds 



Bike 20min Easy

5/23/2018

A. Squat Clean and Jerk; 2 on the min for 10min (increase load as you feel comfortable - start at 185#) 
Stuck with 185lbs for this EMOM


EMOM 18 min:
Odd- 8 S2O 135#
Even- 6 burpee box jumps 20"
I dropped the burpees to 6 per round because I was tired of doing burpees

EMOM 18 min:
Odd- 6 strict hspu  
Even- 3 Muscle ups
For the sHSPU, I went 6/6/6/6/4/5/5/3/5, which is better than last week, but I'd like to hold 6+ per round in the future. 
 
EMOM 18 min:
Odd- 8 CTB pull ups
Even- 8 kipping hspu
Unbroken for both

5/22/2018

C1. Starfish Side Plank; 20 sec/side x 3 sets; rest 30 seconds 
C2. Hanging Alt TTB; 10side x 3 sets; rest as needed 


3 total sets: 
4min Easy Assault 
4min Easy Row 
4min Easy Ski 
Into: 
4 RFT: 
35 Double Unders 
8 Burpees 
8 TTB

Set 1 - 5:11
Set 2 - 5:03
Set 3 - 5:02

UB dubs and T2B for each set

5/21/2018

A. Db Squat Snatch; 3 reps/side x 4 sets; rest as needed (building to a tough load) 
built to 60lbs

B. Front Squat; 10 sets of 1 rep; rest as needed and build close to a max
315lbs
 
+
6 RFT: 
12 Cal Assault 
6 Muscle Ups 
6 S HSPUs 

18:22, not too happy with this one
I held over 350 watts on the bike each round
3/3 MU
3/3 sHSPU - these became an issue in round 3

519/2018

A. Weighted dip; 5x4; rest 2 min
Used a 35lb KB for each set

B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x4 sets; rest 2 min
Done

C1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
Used 135lbs for each set

C2. Kipping hspu; 12 reps AFAP x5; rest 3 min
UB (:25) - UB (:30) - 4s (1:15) - 4s (1:25) - 6/4/2 (1:28)

D1. Bent knee hollow body hold; 20 seconsd x3; rest 40 sec
Done

D2. Plank hold on rings in external rotation and full hollow; 20
seconsd x3; rest 40 sec 
Done

5/18/2018

A. Squat Snatch; build to a tough single for the day
195lbs
Squat snatches didn't feel too good today. I felt sluggish throughout the movement and sluggish in the catch position

B. Back Squat; 10 reps x 3 sets @ 50% of 1RM; rest 90 seconds bw sets
185lbs

C. TnG power snatch; 5 reps on the min for 8 min (increase load every 2 sets)
95 - 105 - 115 - 125


6 sets:
10 deadlift 265#
12 burpees
50 double unders
rest as needed to full recovery

This was very spicy. Each set was around 1:30. I'm not sure how long I rested, but if you were there you'd say it was too long. 

5/16/2018

A. Squat Clean; start at 205#, add 10#, every min until failure 
Made it to 285lbs, which is a PR, then because that felt so good I tried to jump to 300lbs. That didn't go as well, but I was close.

B. Push Press; build to a tough single 
250lbs


EMOM 14 min:
Odd- 8 S2O 135#
Even- 8 burpee box jumps 20"
UB S2OH

+
EMOM 14 min:
Odd- 6 strict hspu
Even- 4 Muscle ups
I accidentally reversed the order, doing the MU first. While I went UB on those, the sHSPU did not go well. I did 6 for the first 3 sets, 5 for the next two, and 4 for the last two.

+
EMOM 14 min:
Odd- 8 CTB pull ups
Even- 8 kipping hspu
UB for both

5/15/2018

A. Crossover Symmetry Work 
B. Negative Tuck Lever w SL extended; accumulate 10/side 
C1. Starfish Side Plank; 20 sec/side x 4 sets; rest 30 seconds 
C2. Hanging Alt TTB; 8/side x 4 sets; rest as needed
A-C2 done, but I am a week behind the current design for this particular sequence


4min Easy Assault 
4min Easy Row 
4min Easy Ski 
4min @ 95-100% AMRAP: 
35 Double Unders 
8 Burpees 
8 TTB 
x3 sets

Set 1 - 3 rounds + 10 dubs
Set 2 - 3 rounds + 13 dubs
Set 3 - 3 rounds + 29 dubs

5/14/2018

A. Power Snatch; build to a tough single
185lbs

B. Snatch Balance + 2 OHS; 4 complexes to a tough load; rest as needed 
185lbs
I was very happy about this. I've had trouble with snatch balances, but these were very consistent and very stable. The OHS felt great as well.

C. Front Squat; 6 sets of 2 reps; rest 3min (build to a max set of 2 today) 
I worked up to 300lbs for 2

PM
10 Sets: 
Assault 1min @ 500+ watts 
rest 20 seconds 
4 Muscle Ups 
6 S HSPUs
rest 3min bw sets, 5min rest between 5 & 6

So this was extremely difficult.

Set 1 - 2:04, UB MU and sHSPU
Set 2 - 2:01, UB MU and sHSPU
Set 3 - 2:05, UB MU and sHSPU
Set 4 - no score, i fell through the rings during the MU and decided to stop the round there
Set 5 - 2:15, UB MU and sHSPU
Set 6 - 2: 25, UB MU and sHSPU
Set 7 - 2:40, UB MU and sHSPU
Set 8 - 3:14, UB MU and 4/2 sHSPU
Set 9 - 3:11, UB MU and 4/2 sHSPU
Set 10 - 3:00, UB MU and sHSPU

This was probably the most difficult thing you've had me do in a very, very long time. My heart rate was north of 200 BPM following the MU on the last 4 sets. Starting with set 7 and continuing for the remaining sets, the 20 seconds between the AB and MU started getting longer and longer. I think the longest rest was about 35 seconds on set 9. For sets 8-10, I was unable to hold 500 watts on the AB. I'd make it about 20 seconds and then have drastic drop offs in power output, with the averages around 470, 440, and 410 respectively. 

5/12/2018

With an hour and a half to work with, I barely got through the Split Jerks and the workout

A. Split Jerk; 10 singles above 255#; rest as needed (build as comfortable and try to hit a few tough loads) 
7/10 at 255lbs, split jerks didn't feel good today

50cals Row
...
5 Rounds
10 TTB
10 kHSPU (go to kipping each set once S fail) 
...
50cals AB

12:47

UB T2B

5/5 kHSPU for three rounds, UB for the last two (should've tried UB for 5 rounds)

I didn't even try to mess with sHSPU for this workout. Based on previous workouts with a similar amount of sHSPU, I'd guess this would've taken close to 20min to complete. I have very little confidence doing sHSPU in workouts, despite the progress with them outside of workouts 

5/11/2018

A. Power Snatch; 10 singles building in load close to a max 
210lbs

B1. Back squat; 3,3,3,1,1,1 rest 10 sec (90-100+% of current 1RM)
315 - 315 - 315 - 335 - 335 - 335

B2. Standing Broad jumps; 1.1.1.1×6; rest 10 sec/rest 2-3 min
Done

C1. Front rack walking lunges; 10 steps x4; rest 1 min
Used twp 70lbs KBs

C2. Single leg RDL; 8×4; rest 2 min
135lbs used for each set 

5/9/2018

AM
A. Clean Pull x2 + Clean Pull Under x2; 4-5 complexes as tech work
Used 135lbs for these
B. Squat Clean; 1.1 x5 @ 75, 80, 85, 90, and 95% of 1 RM; rest 2min 
205 - 225 - 245 - 255 - 265
Positions throughout each of these felt pretty good

C. Push Press; 2 reps x 4 sets; rest 2min 
235lbs for each set
Not sure where this came from but I'm not complaining

D1. KB Alternating Z Press; 8/arm x 5 sets; rest 60 seconds 
40lb DB

D2. Bulgarian Ring Pull-ups; 10-12 reps x 5 sets; rest 90 seconds bw sets 
Done

PM
A. Banded S HSPUs; 3 reps x 10 sets; rest as needed to ensure fast contraction speed
Done

B. S HSPUs; amrap.amrap.amrap x 4 sets; rest 30 sec; rest 3min 
12/4/2 - 6/3/2 - 7/1/2 - 7/2/2
These, unsurprisingly, went downhill pretty quick

C. Bar Muscle Up x4 + Negative Bar Muscle Up x; 6 complexes 
Bar MU negatives are weird

D1. Wall Facing HS Hold; 45 sec x 5 sets; rest 1min 
I had to split up sets 3 and 4 into a :30 hold + :15 hold, then rested about 3:30 before getting the last set UB

D2. K Muscle Ups; AMRAP (-2) UB x 5 sets; rest 2-3min bw sets
7 for each set 

5/8/2018

4min Easy Assault 
4min Easy Row 
4min Easy Ski 
3min @ 95-100% AMRAP: 
35 Double Unders 
8 Burpees 
8 TTB 
x3 sets 
Set 1 - 2 rounds + 35 dubs + 2 burpees
Set 2 - 2 rounds + 35 dubs + 4 burpees
Set 3 - 2 rounds + 35 dubs + 5 burpees

5/7/2018

A. Snatch Pull; 2,2,1,1; rest as needed 
215 - 215 - 235 - 235

B. Low Hang Squat Snatch + Squat Snatch + OHS; 5-6 complexes based on feel; rest as needed 
135 - 135 - 155 - 155 - 165 - 165

C. Front Squat; 2.2.2 x 5 sets; rest 30 sec; rest 3min (again, heavier than last week - push yourself on this) 
265lbs for each set. These absolutely destroyed me for the pm session

D. Banded Hamstring Curls; 8 reps x 4 sets; rest 2min 

PM
5 Sets: 
Assault 1min @ 500+ watts 
rest 20 seconds 
4 Muscle Ups 
6 S HSPUs
rest 3min bw sets 

2:03 (UB MU and UB sHSPU)
2:00 (UB MU and UB sHSPU)
2:27 (UB MU and 3/3 sHSPU)
2:45 (UB MU and 3/3 sHSPU)
2:50 (UB MU and 3/3 sHSPU)

5/4/2018

A1. Back squat; 4,4,4,2,2,2; rest 10 sec (85-92% of current 1RM)
295lbs for the sets of 4 and 315lbs for the sets of two

A2. Standing Broad jumps; 1.1.1.1×6; rest 10 sec/rest 2-3 min
These jumps were very broad

B1. Front rack walking lunges; 10 steps x4; rest 2 min
Used two 53lbs kb for this

B2. Single leg RDL; 6-8×4; rest 2 min
135lbs for each set

5/2/2018

AM
A. Slow Clean Pull x1(4 sec pull to knees and then explosively pull through extension) + Clean Pull Under x2 + Front Squat x3; 4-5 complexes as tech work

used 115lbs

B. Squat Clean; 1.1 x5 @ 70, 75, 80, 85, 88-90% of 1 RM; rest 2min 

205 - 225 - 235 - 245 - 255

C. Push Press; 4,4,2,2; rest 2min 

185 - 195 - 205 - 215

D1. KB Alternating Z Press; 8/arm x 4 sets; rest 60 seconds 

used 40lb dumbbells

D2. Bulgarian Ring Pull-ups; 10-12 reps x 4 sets; rest 90 seconds bw sets 

done

PM
A. Banded S HSPUs; 2 reps x 15 sets; rest as needed to ensure fast contraction speed 

done

B. S HSPUs; amrap.amrap.amrap x 3 sets; rest 30 sec; rest 3min

15 (9/3/3) - 13 (7/3/3) - 11 (6/3/2)

 
D1. Wall Facing HS Hold; 45 sec x 4 sets; rest 1min 

got each set unbroken

D2. K Muscle Ups; AMRAP (-2) UB x 4 sets; rest 2-3min bw sets

6 for each set

5/1/2018

5 Rounds @ sustainable, but hard, pace: 
20 Cal Assault 
60 Double Unders 
20 Cal Row 
10 TTB 
200m Run
rest 7min 
x2 total sets

33:40
275 watts on the bike, 1100 cals/hr on the row, UB dubs, 5/5 on the T2B (UB last round)

36:52
275 watts on the bike, 1050 cals/hr on the row, 30/30 on the dubs, 5/5 on the T2B (UB last round)

I was not expecting this to be as rough as it was. I tried to keep a consistent pace but I'm sure my transitions were far too long