10/31/2018

5 Rounds
350m Row 
12 C2B Pull-ups 
11:32
For rounds 1-3 I held a 1:56/500m pace, round 4 it was a 1:54/500m pace, and the last round was a 1:52/500m pace
Sets of 4 on the C2B until round 5, the last round went 5/3/2/1/1


5 Rounds
200m Run 
12 TTB 
I used the wrong distance marker and the run ended up being around 180m per round
6:15
UB T2B


5 Rounds
15 Cal Assault Bike 
12 hspus 
9:11
7/5 on the HSPU each round

10/30/2018

Felt better today than yesterday, I'll keep you updated on how I feel as the week progresses. 

A. CS Protocol 
B1. SA Ring Forward Plank; 20sec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 15 sec/side x 3 sets; rest 120 Seconds 
A-B2 done

3 Sets: 
40 Cal Assault (increase pace every 10 cals 65, 75, 85, 95%) 
Progressed from 275 - 325 - 375 - 425 watts each set, and each set took 2:45 to complete

rest 1min 

40 Cal Row (increase pace every 10 cals 65, 75, 85, 95%) 
Progressed from 1100cals/hr - 1200 - 1300 - 1400, sets 1 and 2 took 1:56, set 3 took 1:27

rest 1min 

800m Run (increase pace every 200m 65, 75, 85, 95%) 
Like last week, I'm not sure about paces. The run was completed in 200m segments
Set 1 - 1:51
Set 2 - 1:53
Set 3 - 2:02, my lungs were on fire at this point and I sandbagged the turn around during this round
rest 3min

10/29/2018

I woke up with the start of a sore throat and some congestion, so I kind of coasted through this training session. 

A. Back Squat; 3 reps x5 sets; rest 2min 

305lbs for each set



Row 500m @ 1:50 pace, into: 
5min AMRAP: 
7 Power Snatch 
28 Double Unders 

4 Rounds + 4 PS 

4/3 on the PS, UB dubs

rest 4min 

Row 500m @ 1:50 pace, into: 
5min AMRAP: 
12 Wall Balls 
9 TTB 

4 Rounds + 8WB

UB WB and T2B

rest 4min 

Row 500m @ 1:50 pace, into: 
5min AMRAP: 
5 Squat Cleans @ 135# 
7 BFB

2 Rounds + 2 BFB

Squatting plus burpees is still a rough combo for me. I did singles on the cleans and probably took too long between each one. Burpees were a little slower than last week as well. 

10/27/2018

A. Split Jerk; build to a tough single 
290lbs
I don't have a video but I pinky promise it happened. I jumped from 265lbs to 290lbs and, on a relative scale, the 290lbs jerk felt technically better than the 290lbs clean

B1. Muscle Up; 7 UB reps x 4sets; rest 45 seconds 
UB for the first 3 sets, only managed to get 6 on the last set.

B2. Strict HSPUs; 10 reps AFAP x 4 sets; rest 45 seconds 
UB - 7/3 - 3/3/2/2 - 4/2/1/1/2
sHSPU ended up taking a while during sets 3 and 4 but I was anticipating that

B3. C2B Pull-ups; 13 UB reps x 4sets; rest 4min bw sets 
UB each set, tore on the last rep of the last set, which seems to be a thing I do now 

10/26/2018

A1. 10 thrusters unbroken AFAP 105# x3; rest 1 min
A2. Back squat; 3 sets of 10 @245+#; rest as needed to recovery
A1 and A2 done

B1. DB Devils Press; 10 UB reps @ 50# DBs x 3 sets; rest 1min 
These are the devil

B2. DB Box Steps Up @ 24"; 10 UB reps @ 50# x3 sets; rest to recovery 
Worse on my grip than legs

C1. Power snatch; 20 reps AFAP x3; rest 1min
Used 80lbs for each set and went UB

C2. DB Front Rack Walking Lunge; 75' AFAP x 3; rest as needed (50#) 
25 foot segments

D1. Banded clam shells; 10 reps x2/side; rest as needed
D2. Side lying hip internal rotations; 10 reps x2/side; rest as needed
D3. Side lying hip external rotations; 10 reps x2/side; rest as needed
D1-D3 done

+
12min Easy Bike @ 130-150 
12min Easy Row @ 130-150
Done

10/24/2018

9 Min AMRAP
3.6.9.12.15...
Toes to Bar
Hang Power Clean @ 115# 
K HSPUs 

144 total reps (9/18 T2B)
Went UB for the rounds of 3 and 6
Round of 9 - 5/4 on the T2B and kHSPU, UB hang power cleans
Round of 12 - 7/5 on the T2B and kHSPU, UB hang power cleans
Round of 15 - 5s on the T2B and hang power cleans, 10/5 on the kHSPU (kicked myself off the wall a few times during the set of 5)


6 Sets: 
50' Hand Over Hand Sled Drag 
10 Burpees to 6" target 
50 Double Unders 
rest 2min bw sets
Each set was about 2min, give or take a few seconds. UB dubs and, for me, fast burpees. The sled was on the lighter side, having only two 45lb plates on it, but I wanted to try to pull fast and hard during the sled drag

10/23/2018

A. CS Protocol 
B1. SA Ring Forward Plank; 20sec/side x 3 sets; rest 40 seconds 
B2. SL Sorenson Hold; 15 sec/side x 3 sets; rest 120 Seconds 
A-B2 done

3 Sets: 
30 Cal Assault (increase pace every 10 cals 65, 75, 85%) 
275 for the first 10 cals, 325 for the second 10, 375 for the last 10
2:13 - 2:12 - 2:13

rest 1min 

30 Cal Row (increase pace every 10 cals 65, 75, 85%) 
1100 cals/hr for the first 10, 1200 cals/hr on the second 10, 1300 cals/hr on the last 10
1:33 - 1:34 - 1:33

rest 1min 

600m Run (increase pace every 200m 65, 75, 85%) 
Not sure about the paces, but times were as follows: 1:26 - 1:24 - 1:24
rest 3min

10/22/2018

A. Back Squat; 5x5; rest 2min 
270lbs

+
Row 500m @ 1:53 pace, into: 
4min AMRAP: 
7 Power Snatch 
28 Double Unders 
4 Rounds + 1 Power Snatch
Broke the snatches into 4/3, UB dubs

rest 4min 

Row 500m @ 1:53 pace, into: 
4min AMRAP: 
12 Wall Balls 
9 TTB 
4 Rounds
UB wall balls and UB T2B

rest 4min 

Row 500m @ 1:53 pace, into: 
4min AMRAP: 
5 Squat Cleans @ 135# 
7 BFB
2 Rounds + 2 cleans
Kinda fell off the rails at this point. I did singles for the cleans and was consistent in my pace on the burpees, but it was all a bit slow. 

10/20/2018

A1. Bike 2min @ 300 watts x 2 sets; rest 10 seconds 
Done
A2. Split Jerk; 3 reps x 2 sets; 2min rest
So I changed this from the cluster to a triple. I'm not allowed to use the jerk blocks at the gym because I broke the last set we had. I figured re-racking the bar on my shoulders, moving it to the rig, resting 10 seconds, then starting the process over two more times would take too long. I did the first set at 205lbs and the second at 225lbs. If you're ok with me doing triples, I can build from 225lbs. This first week was a little conservative. 

B1. Muscle Up; 7 UB reps x 3 sets; rest 45 seconds 
These felt very good today, particularly the first two sets. The last set wasn't bad by any means, it just didn't feel as good as the first.

B2. Strict HSPUs; 10 reps AFAP x 3 sets; rest 45 seconds 
UB - 6/2/1/1 - 4/3/2/1
The second and third sets were a bit rough, as you can see.

B3. C2B Pull-ups; 13 UB reps x 3 sets; rest 4min bw sets
I noticed that I'm biasing my pull-ups towards my right arm, which makes sense as I'm right handed. I'm not sure if that's always been the case or if I'm noticing it more following the typewriter pull-ups from the past two weeks. Other than that, no issues and got through each set UB. 

10/19/2018

A1. 10 thrusters unbroken AFAP 95# x3; rest 1 min
A2. Back squat; 3 sets of 10 @235#; rest as needed to recovery
A1-A2 done, I took somewhere between 3:30-4min rest between sets

B1. DB Devils Press; 10 UB reps @ 50# DBs x 2 sets; rest 1min 
B2. DB Box Steps Up @ 24"; 10 UB reps @ 50# x 2 sets; rest to recovery 
B1 and B2 were very difficult on my grip, significantly more so than I anticipated

C1. Power snatch; 20 reps AFAP x2; rest 1min 
I used 75lbs and went UB on each set. After the surprising grip fatigue I experienced with B1 and B2 I figured using a weight that would challenge my grip more than anything else would be a good idea.

C2. DB Front Rack Walking Lunge; 75' AFAP x 2; rest as needed (50#) 
Had to do this in 25 foot segments.

D1. Banded clam shells; 10 reps x2/side; rest as needed
D2. Side lying hip internal rotations; 10 reps x2/side; rest as needed
D3. Side lying hip external rotations; 10 reps x2/side; rest as needed
D1-3 done

+
20min Easy Bike @ 120-140 BPM HR
Done

10/16/2018

A. CS Protocol
Done

5 total sets: 
Row 500m @ moderate effort, into: 
Bike 50 Cals for Time 
*all sets should be within 8 sec of other sets - be sustainable 
rest 4-5min bw sets 
Set 1 - 5:36, 1:56/500m on the row, 331 watt average on the bike
Set 2 - 5:36, 1:56/500m on the row, 331 watt average on the bike
Set 3 - 5:32, 1:55/500m on the row, 334 watt average on the bike
Set 4 - 5:30, 1:55/500m on the row, 340 watt average on the bike
Set 5 - 5:26, 1:55/500m on the row, 352 watt average on the bike

The bike has been giving me trouble throughout this progression, and I started with more conservative paces on the bike before progressively increasing my pace.

10/15/2018

A. Build to a tough squat clean in 8 min 
290lbs clean (video is the entire 8min period)


4 Min AMRAP
6 Power Cleans @ 155# 
30 Double Unders
4 Rds + 2 PC

rest 4min 

4 Min AMRAP 
6 Hang Power Cleans @ 155# 
30 Double Unders
3 Rds + 6 HPC

rest 4min 

4 Min AMRAP
10 Deadlifts @ 155# 
30 Double Unders
4 Rds + 11 dubs

10/10/2018

A. TypeWriter Pull-ups; 4/side x 4 sets; rest 1min

These were more pull-ups with a unilateral bias than typewriter pull-ups, and my left side is noticeably weaker than my right 

B. Barbell Bench Press; 8,6,4 rest 2min bw sets 

8 at 185lbs, then 2 sets of 4 at 205lbs as I failed my attempt at a set of 6 at 205lbs

C. Bench Press; 1 set AMRAP UB @ 70% of "4"" from "B"

15 reps at 145lbs

D1. STOH; 5 reps @ 165# x 3 sets; rest 20 seconds 

Not really an issue

D2. HSW; 40' AFAP x 3 sets; rest 20 seconds 

I split this into two 20 ft lengths, and had big issue after set one. I had a huge problem trying to support myself while upside down, let alone walk anywhere after accumulating some MU and HSPU. I'm not sure how long each set took, but it was far too long. 

D3. Muscle Ups; 6 UB reps x 3 sets; rest 20 seconds 

These went better than I thought, but I took longer than 20 seconds because Florida and sweating far too much

D4. 5 S HSPUs + 10 K HSPUs for time x 3 sets; rest to recovery bw sets 

I was extremely frustrated with the sHSPU, failing reps in set one and having to do singles the entire time. The kHSPU didn't go that well either, but compared to the sHSPU, they were ok. 

10/9/2018

A. CS Protocol
Done

4 total sets: 
Bike 1k @ moderate, sustainable pace, into: 
Row 50 Cals for Time 
*all sets should be within 8 sec of other sets - be sustainable 
rest 4-5min bw sets 
Finished each set in 3:56-3:57, holding about 320 watts on the bike and the high 1300 to low 1400 cals/hr range on the row


10-15 Min progressive cyclical cooldown, then....
Perform 2 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Done

10/08/2018

5min AMRAP: 
3 Squat Snatch @ 165# 
15 Wall Balls 
15 Cal Bike 
2 Rounds
UB wall balls
Averaged a little over 300 watts on the bike for round 1 and a little over 330 on round two

rest 5min 

5min AMRAP: 
3 Squat Cleans @ 205# 
9 Thrusters @ 115# 
15 Cal Row 
2 Rounds + 1 clean
UB thrusters
Averaged around 1250 cals/hr on the row for both rounds

rest 5min 

5min AMRAP: 
3 OHS @ 165# 
25' Walking Lunge in Back Rack
15 Cal Ski 
2 Rounds
Not happy about this one, I failed an OHS on round two and had a very drastic drop off in power output on the ski erg from round one (around 950 cals/hr) to round two (around 750 cals/hr)

10/5/2018

A. Power Snatch; 4 on the min for 8 min @ 135#
touch and go reps, these felt quite good today
 
B. Back Squat; 4 on the min for 8 min @ 205# (speed focus) 
done


15min EMOM: 
Min 1: 12 Cal Bike 
Min 2: 12 DB Deadlifts @ 70# 
Min 3: 12 Cal Row 
Min 4: 10 T2B
Min 5: 60 Second Easy Bike Spin
done

I did not have time to get through the animal walk stuff this week

10/3/2018

A. Push Jerk + 2 Split Jerk; 5 complexes; rest as needed 
225lbs for each set

+ 
3 Min AMRAP
3 Muscle Ups
3 Thrusters #115
3 Bar Facing Burpees
4 rounds even

-Rest 3 Min-

6 Min AMRAP
5 CTB
5 Thrusters #95
5 Bar Facing Burpees
4 rounds + 5 C2B

rest 6min 

9min AMRAP (moderate effort for this one): 
10 Cal Assault 
20 Double Unders 
7 rounds + 10 cals

10/02/2018

A. CS Protocol
+
4 total sets:
Bike 1k @ moderate, sustainable pace, into:
Row 60 Seconds @ 2:05
Row 60 Seconds @ 2:00
Row 60 Seconds @ 1:55
...continue to increase pace each 60 seconds until you reach an 8.5/10 RPE
rest 4-5min bw sets 

Made it to one minute at 1:45/500m pace for each set. My legs are still dead from yesterday

+
10-15 Min progressive cyclical cooldown, then....
Perform 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.

10/1/2018

This damn near killed me

15 Cal Bike, into: 
3 Squat Snatch @ 165#
25 Wall Balls @ 30# 
rest 3min 
x2 sets 
Set 1 - 2:04, held about 1100 watts on the bike, UB wall balls
Set 2 - 3:30, held about 850 watts on the bike, 10/8/7 on the wall balls
Singles on both sets of snatches

+
15 Cal Row, into: 
5 Squat Cleans @ 225# 
10 Thrusters @ 115#
rest 3min 
x2 sets 
Set 1 - 3:20, held about 1700 cals/hr on the row, UB thrusters
Set 2 - 4:15, held about 1700 cals/hr on the row, UB thrusters
The cleans on both sets were miserable and I struggled quite a bit with them, especially the second set.

+
15 Cal Skierg, into: 
5 OHS @ 155#
30' Back Rack Walking Lunge @ 186# 
rest 3min 
x2 sets 
I was barely clinging to life at this point, and couldn't manage much power output on the ski erg. 
Set 1 - 3:22, held about 1100 cals/hr on the ski
Set 2 - 3:27, held about 1100 cals/hr on the ski