12/28/2018

A1. Wall Squat Eccentric Bias; 10 sec eccentric + 10 sec isomtric hold - 5 reps x 4-5 set; rest as needed 
A2. Natural Knee Extension; 8-10 reps x 4-5 sets; rest as needed
A1-A2 done

This BFR stuff was wild. I definitely need to get better at dealing with that 'pain cave' local muscle discomfort, especially in my quads. My legs just stopped working during the bike portion, and my 'moderate paces' were very slow
Using wraps to occlude both legs @ high hip - 75% tension (*you can use basic strength wraps) 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)average was 230 watts, but I started around 275 and dropped to around 100 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Leg Extensions w Band 
rest 30 seconds 
15 Single Leg Leg Extensions 
rest 30 Seconds 
15 Single Leg Leg Extensions
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
150 watt average, I started around 250 and ended up dropping to around 130 by the end of the 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
rest 30 Seconds 
15 Lying Leg Lifts (4-6" with quad squeeze) 
+
Using wraps to occlude both legs @ high hip: 
3min Assault Bike @ moderate pace (keep same pace across - you should feel the blood pooling but not extreme pain)
Held a consistent 175 watts for the entire 3min
rest as needed (after bike take off wraps) 
Using Wraps to Occlude both legs perform: 
30 Single Leg Hamstring Curls w Band 
rest 30 seconds 
15 Single Leg Hamstring Curls 
rest 30 Seconds 
15 Single Leg Hamstring Curls 

12/26/2018

I didn't have much time to get into the gym so I did the following (it was supposed to be done last Saturday). I made no attempt to pace these relative to one another or within each set, and I tried to go UB on everything I could just to see what would happen. 

For time:
12 pullups
12 K HSPUs 
3 cleans @ 185
9 C2B 
9 Strict HSPUs 
3 cleans @ 185
6 BMU
6 Deficit K HSPUs (2") 
3 cleans @ 185
5:10
UB pull-ups/C2B/bar MU
UB kHSPU, 5/4 sHSPU, 3/3 deficit kHSPU
The power cleans felt gross right from the start. My first pull felt like a 1RM attempt and it got worse from there.

rest 4min 

12 pullups
12 K HSPUs 
2 cleans @ 225
9 C2B 
9 Strict HSPUs 
2 cleans @ 225
6 BMU
6 Deficit K HSPUs (2") 
2 cleans @ 225
7:45
UB pull-ups/C2B/bar MU
UB kHSPU and deficit kHSPU, 5/4 sHSPU
I started losing a lot of time preparing for the power cleans. There was some time lose between gymnastics movements but it wasn't near as much as what I lost going into the power cleans.

rest 4min 

12 pullups
12 K HSPUs 
1 cleans @ 245
9 C2B 
9 Strict HSPUs 
1 cleans @ 245
6 BMU
6 Deficit K HSPUs (2") 
1 cleans @ 245
12:42
UB pull-ups/C2B/bar MU
UB kHSPU/deficit kHSPU, 3s on the sHSPU
This was by far the worst one, entirely because of the power cleans

12/24/2018

A. Squat Clean; Start at 205#, add 10# every min until failure, must start each min with 20 double unders 
Built to a 265lb clean

3 Rounds for time: 
9 Front Squats @ 155# 
12 Burpees Over Bar
15 Box Jumps @ 24" 
6:46

12/21/2018

A. Hang Power Snatch + Hang Squat Snatch + Squat Snatch; 1 complex on the 90 seconds for 8 sets

165lbs - 165lbs - 165lbs - 165lbs - 175lbs - 175lbs

I forgot to video two sets. Overall these felt gross. I was on my toes a lot, and I felt slow. Not really surprising, but still frustrating.

B1. Bear Hug (sand bag/medball 50#"ish") Wall Squat; 40 sec x 4 sets; rest 15 seconds 

Made it through each set without dropping the dball

B2. Wall Balls; 35 AFAP x 4 sets; rest 15 seconds 

UB for the first three sets, 20/15 for the last set

B3. Back Squat; 5 reps AHAP x 4 sets; rest 3min bw sets (at least 5# heavier than 2 weeks ago) 

262lbs

B1-B3 destroyed me. I had to lay down for about 20min and it was another 20min before I could attempt the emom. Spoiler alert, I changed it because I was still pretty dead from B1-B3

21min EMOM: 
Min 1: 10 Cal Assault Bike 
Min 2: 6 Sand Bag Cleans @ 100# 
Min 3: rest 

I attempted it with 15 cals on the assbike and using a 150lbs sand bag. It did not go well, so I adjusted to what is above. 

12/19/2018

AM
A. sHSPU w/ weight vest; 8 sets of 2 reps - rest as needed to ensure explsoive reps
I used a 20lb weight vest because there aren't any bands at my gym I can use
 
B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 8-12 reps AFAP x3; rest 10 sec
Set 1 - 11 (UB)
Set 2 - 11 (8/3) on rep 11 I did a very slow eccentric
Set 3 - 11 (4/4/3) rep 11 included a slow eccentric, like the previous set
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min


For Time: 
21-15-9: 
Power Clean and Jerk @ 115# 
Kipping HSPUs 
9:00
I came out pretty hot for the round of 21 clean and jerks, doing a set of 5 followed by 4s. My rest breaks throughout the workout were pretty consistent, but I should've paced this first 21 better

PM
A1. C2B Pull-ups; 12 reps x 4 sets; rest 60 seconds
UB for each set

A2. Muscle Ups; 6 reps for time x 4 sets; rest 3-4min bw sets 
I used a set of rings with very long straps and it was a bit weird. But, I got each set UB


10--->1: 
TTB 
Burpee 
5:45
UB TTB

12/17/2018

A. Every min for 10min: 20 Double Unders, 1 heavy CLEAN - increase snatch load each min
Build to a 265lb clean

B. Front Foot Elevated Split Squat (3"); 6-8 reps/leg x 5 sets; rest 2min bw sets 
I used a 75lb Dball and held it in the front rack

+
5 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

I got my ass handed to my by 185lb deadlifts and 75lb thrusters, again
Set 1 - 18/18/22/15/18
Set 2 - 18/18/20/14/18
Set 3 - 16/17/16/12/15
Set 4 - 16/18/16/12/15
Set 5 - 16/17/16/12/16

2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

12/12/2018

A. Wtd Ring Dip; build to a max for the day 
100lbs

B. AMRAP UB Ring Dips 
18


For time:
20 HPC @ 115#
20 STOH @ 115#
20 TTB
40 HPC @ 115#
40 STOH @ 115#
40 TTB
12:38
The shoulder to overhead were by far the worst part, and I broke up the round of 40 into sets of 5 or 6. The HPC and T2B went ok, but could've been better

12/11/2018

A1. SA Ring Forward Plank; 10 sec/arm x 3 sets; rest 30 seconds 
A2. Hip Extensions; 12-15 reps x 3 sets; rest 90 seconds 
A1 and A2 done


8 Total Sets: 
500m Row 
1000m Bike 
rest exactly 2min bw sets 

So I forgot to record the times for each set. However, I was rowing at a 1:53/500m pace and held at least 350 watts on the bike. Sets 1-3 were around 350-360 watts on the bike, 4-7 were around 360-370, and the last set was over 380 watts. 

12/10/2018

4 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

Set 1 - 18/18/22/15/18
Set 2 - 18/18/21/14/18
Set 3 - 17/18/20/14/18
Set 4 - 17/18/20/14/18

2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done

12/8/2018

12 minute amrap: 
12 Cal Row 
9 CTB pull ups 
6 burpee box jump overs (24/20)
6 Rounds + 6 cal row
I held about 1220 cals/hr on the row, split the C2B into 5/4 (UB round 6), and was pretty quick on the bbjo

12/7/2018

For Time:
20 front squat (185)
15' hs walk
40 DB box step over (50/, 24")
30' hs walk
60' DB walking lunge (50) - in farmer's position
60' hs walk
80 wall balls (20#)

15:44

I'm surprised this went so well. The worst part about this was the box step overs because of my grip. Otherwise they weren't too bad, but I had to break them up far more than I would've liked. I split the FS up into 8/7/5. The HS walks went extremely well, but there was some hesitation to start them after completing the FS, stepovers, or lunges. I split the wall balls up into 20s, but there was probably a 1:1 work to rest ration for those, and I should've pushed harder at the end to minimize those rest breaks.

1-2x through; 6-8 reps each of:
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias 
A6. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing

Done

12/5/2018

A1. Wtd Ring Dips; 2.2.2 x 5 sets; rest 20 sec; rest 1min 
A2. Wtd Strict Uneven grip pull-ups; 2 reps/arm on top x 5 sets; rest 2min 
Used a 53lb KB for A1 and A2


20min AMRAP:
6 HSPUs 
30 Double Unders 
100m Run
8 C2B 
30 Double Unders 
100m Run 
6 Rounds + 6 HSPU + 30 Dubs + 100m run
UB everything

12/4/2018

A1. Bear Position Anti Rotation Ball Drop; 20 drops (10/side) x 5 sets; rest 45 seconds
A2. Stability ball SIDE Plank with powell raise; 12 slow reps per sides x 5 sets; rest 90 seconds 
B. Stability Ball Plank with Hip CARs; 8 slow and controlled reps per side x 4 sets; rest 45 seconds (no movement from torso, squeeze core)
A1-B done

+
500m Row @increasing pace every 500m (1:55-1:50-1:45-1:40-1:35)
Rest 3min 
x6 sets
Done

+

1000m Bike @ increasing pace every 200m (250 watts, 300 watts, 350 watts, 400 watts, 450 watts) 
rest 3min 
x6 sets 
Done

12/03/2018

A. Every min for 8min: 20 Double Unders, 1 heavy snatch - increase snatch load each min
155 - 160 - 165 - 170 - 175 - 180 - 185 - 190
No misses

B. Front Foot Elevated Split Squat (3"); 6-8 reps/leg x 3 sets; rest 2min bw sets 
Done

+
4 Sets, @ smooth, controlled effort: 
45 Sec Power Snatch @ 75# 
30 Sec Rest 
45 Sec Row Cals 
30 Sec Rest 
45 Sec Deadlift @ 185# 
30 Sec Rest 
45 Sec Burpee 
30 Sec Rest 
45 Sec Thruster @ 75# 
rest 3min 

Set 1 - 15/15/20/12/15
Set 2 - 15/15/17/12/15
Set 3 - 15/15/14/10/12
Set 3 - 14/14/12/11/10

12/1/2018

For Time: 
60 Cal Row 
50 Burpees
40 TTB 
9:20
Held about 1220 cals/hr on the row, finished the burpees in a little under 4 min, and split the T2B into 15/15/10

rest 4min 

50 Cal Bike 
40 Kettle Bell Swings 
30 C2B 
9:45
Average on the bike was 290 watts, split the kb swings into 15/15/10 and the C2B into 10/10/4/3/3.

I'm not happy about this second one at all, specifically my power output on the bike and that the rest breaks were far too long. I'm also not happy about how I split up the last set of 10 C2B.

I stopped after this one, during the run for the last workout my quads and calves were cramping a lot, and I figured it would be best to stop here.