1/30/2019

3 Sets: 
24 GHDSUs 
16 Cal Skierg 
8 Muscle Ups 
rest 3min bw sets 
Set 1 - 3:02
Set 2 - 3:15
Set 3 - 3:29
UB MU for each set, kept the ski erg at 1100 cals/hr for each set


A1. Power Clean and Jerk; 8 UB reps @ 135# x 3 sets; rest 20 seconds 
UB each set 
A2. C2B Pull-up; 20 for time x 3 sets; rest 20 seconds
15/5 for set 1, 8/6/6 on set 2, 6/6/4/4 on set 3
A3. Deadlift; 20 UB reps @ 205# x 3 sets; rest as needed bw sets 
Used 205lbs, this was extremely difficult on my grip, but I got through all three sets UB


5min AMRAP: 
7 K HSPUs 
11 Cal Row 
5 Rounds + 7kHSPU
UB kHSPU
kept the row at 1500 cals/hr

1/29/2019

Crossover Sym routine +
A1. Stability Ball Side Planks; 20 sec/side x 4 sets; rest 30 seconds 
A2. Hanging L Flutters Kicks; 20-24 reps x 4 sets; rest as needed 
Done

3 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
Row 30 Seconds @ 1:55
Row 30 Seconds @ 1:50 
Row 30 Seconds @ 1:45 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Set 1 - finished the 30 seconds at a 1:35/500m pace
Set 2 - finished the 30 seconds at a 1:35/500m pace
Set 3 - finished the 30 seconds at a 1:40/500m pace

+
3 Sets: 
Row 400m @ moderate sustainable pace, into: 
Bike 30 Seconds @ 275
Bike 30 Seconds @ 325 
Bike 30 Seconds @ 375 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets
For each set, I finished the 30 seconds at a 475 watt pace

1/28/2019

A. Power Clean; build to a tough single for the day 
265lbs

+
8:00 AMRAP: 
16 cal Assault Bike
8 HSPU
9 Box Jump Over (24)
(Rest 4:00)
4 rounds + 1 cal AB (133 reps)
Held 300+ watts on the bike
UB kHSPU

+

8:00 AMRAP: 
250m Row
15 Wall Balls (if knee feels okay)
50 Du's
(Rest 4:00)
3 rounds
1:55/500m pace for the first two rounds, 1:52/500m pace for the last round
UB wall balls
bad day for dubs,

+

8:00 AMRAP: 
200m Run
7/7 DB HC & Jerk (50)
7 TTB
4 rounds
UB db hang c&J and UB t2b

1/23/2019

AM
3 rounds for time:
6 bar muscle ups
20 cals assault bike
6 ring muscle ups
1 legless rope climb
50 foot hs walk
17:25
Not happy about this one at all. The first round took 4:33, and it quickly went downhill from there. I broke the ring and bar MU into 3s in an effort to pace and prevent my arms from blowing up, but that didn't work out well. The first two rounds of HS walks went ok, but I fell apart on the last round. I was consistent on the bike

PM
For Time: 
1000m Row 
30 SHSPU
750m Row
40 Db Push Press #50's 
500m Row 
50 Push Ups
20:05
I rowed the 1k at a 1:58/500m pace, the 750m at a 1:55/500m pace, and the 500m at a 1:50/500m pace. The 30 sHSPU were split into 6/6/6/3/3/3/3, the db push press into 15/10/8/7, and I was using two 50# dbs at once for this. As for the push ups, I'm comically bad at those so it was a mix of 5s, 4s, and 3s

1/22/2019

A1. Stability Ball Side Planks; 20 sec/side x 3 sets; rest 30 seconds 
A2. Hanging L Flutters Kicks; 20-24 reps x 3 sets; rest as needed 
A1 and A2 done


3 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
Row 30 Seconds @ 1:55
Row 30 Seconds @ 1:50 
Row 30 Seconds @ 1:45 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets
Made it to a 1:35/500m pace for sets 1 and 2, and a 1:40/500m pace for set 3

+
3 Sets: 
Row 400m @ moderate sustainable pace, into: 
Bike 30 Seconds @ 275
Bike 30 Seconds @ 325 
Bike 30 Seconds @ 375 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 475ish watts for each set

1/21/2018

A. Power Clean; 2 on the 60 seconds for 10 sets @ 245#
This did not go well. I made it through the first 4 minutes with two reps at 245lbs. On minute 5, I failed the first rep and rested the remainder of that minute (about 45 seconds) and the next minute. I was able to get through three more minutes without any issues before failing reps again. At that point I decided to stop

B. Blood Flow Resutricted Back Squats; build to a heavy set of 4 (try to get at least 2-3 working sets) (occlude legs with wraps @ 70% tension)
Built to 300lbs

C. Back Squat; 4 reps x 3 sets @ heaviest weight from "B"; rest 2min 
300lbs

+
7:00 AMRAP @70-75% (Talk test - feels like work, but you can answer questions with a full sentence)
10 Alt DB Snatch (50#)
15 cal Assault Bike
15 Wall Ball (20#)
21 cal Row 
50 DU's 
(Rest 3-4 Minutes)
x3 sets
*Pick up each set where the previous left off 

Set 1 - 136 reps
Set 2 - 147 reps
Set 3 - 182 reps

1/19/2018

Didn't have much time on Saturday as the class ran into open gym time, so I prioritized the following. 

B1. DB Shoulder Press; 10 reps x 4 sets; rest 30 seconds 
Used a 35lb dumbbell

B2. Strict HSPU; AMRAP UB (with good form) + 6 for time x 4 sets; rest 30 seconds 
8 - 4 - 4 - 3

B3. WF HS Hold; AMSAP x 4 sets; rest 2:30 bw sets 
:33 - :27 - :26 - :26

C1. Strict Wtd. Pull-up; AMRAP UB @ 15# x 3 sets; rest 30sec
8 - 6 - 4

C2. Butterfly C2B Pull-ups; 20 for time x 3 sets; rest 30 seconds
15/5 - 12/4/4 - 8/4/4/4

C3. Chin over Bar Hnag; AMSAP x 3 sets; rest 3min
:11 - :07 - :07

1/18/2018

A. Squat Snatch + OHS; 1 complex on the 90 seconds for 8 sets (build as heavy as you can with tight bottom position) 
145 - 155 - 165 - 175 - 185 - 190 - 195 - 200


2 RFT:
20 Thrusters 115/75
20 Bar facing Burpee
5:40

Assault Bike
Bro, what the hell was this and why would you do this to me?

25 cals @~85-90% effort x4 sets w/ 60 sec rest b/w
:54/650 watts - 1:18/465 watts - 1:34/370 watts - 1:39/350 watts

3min rest

25 cals @~85-90% effort x4 sets w/ 75 sec rest b/w
1:15/470 watts - 1:27/415 watts - 1:44/340 watts - 1:35/375 watts

3 min rest

25 cals @~85-90% effort x4 sets w/ 90 sec rest b/w
1:25/415 watts - 1:34/373 watts - 1:28/395 watts - 1:24/418 watts

1/16/2019

Didn't have time for two sessions, so did the following in one session. 

A1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
A2. Strict hspu; 10 reps AFAP x3; rest 10 sec

UB set 1, 7/3 set 2, 4/3/3 on set 3

A3. K HSPUs; 15 reps AFAP x 3 sets; rest as needed bw sets9

9/6 set 1, 5s set 2, 6/5/4 set 3

PM
14 min amrap:
34 double unders
4 unbroken muscle ups
14 S2O 95#
34 double unders
4 unbroken bar muscle ups

432 reps (20/34 dubs prior to bar MU in round 5)

1/14/2019

A. Power Clean; 2 on the 60 seconds for 10 sets @ 245#
No issues from min 1 to min 4. I missed the first power clean on minute 5 and rested the remainder of the minute. On minute 6 I did one power clean then got buried by the bar and squat cleaned rep two. Minutes 7 and 8 were good.

B. Blood Flow Resutricted Back Squats; build to a heavy set of 4 (try to get at least 2-3 working sets) (occlude legs with wraps @ 70% tension) 
285lbs

C. Back Squat; 4 reps x 3 sets @ heaviest weight from "B"; rest 2min
285lbs
 

5:00 AMRAP @70-75% (Talk test - feels like work, but you can answer questions with a full sentence)
15 KBS (24kg)
12 Burpee
40 DU's 
12 Power Snatch @ 75# 
24 cal Assault Bike
(Rest 3:00)
x4 sets
I forgot to start set two (and the other sets) where I left off on the previous set. But, I got the same score for each round, 97 reps. So I guess there's that

1/11/2018

AM
A. Squat Snatch + OHS; 1 complex on the 90 seconds for 8 sets (build as heavy as you can with tight bottom position) 
No videos (my bad) but these went much, much better than last week. No misses as a built from 145 to 195 in 5-10lbs jumps. Bottom positions felt very good, pull from the ground felt good, and I never had to step forward to make a rep.

+
On a running clock:
16 min: 
4 RFT
25ft 2-DB walking lunge (1 in farmer's hold- 1 OH) 50/35#
12 TTB
25ft 2-DB walking lunge
6 2-DB devil's press @ 50/35#
...With remaining time: 
Establish a 1RM hang clean and jerk

The 4RFT took 12:23. I tried to go UB on the T2B from the start and it very quickly blew my grip up, making holding onto the dumbbells in the devil's presses much more difficult than it should've been. I ended up going UB on the first two rounds of T2B, 8/4 on round 3, and 6/3/3 on the final round. The devil's press didn't go well, UB for the first round, then 3/3 on the remaining three rounds. I'm not unhappy with this part, but I'm not happy with it.

For the 1RM hang clean and jerk I hit 245lbs

PM

Assault Bike:
4 cals @250/200 watts
4 cals @300/250 watts
4 cals @350/300 watts
...... etc until you hit a 9/10 RPE
Then rest to recovery
x4 sets

Set 1 - made it to 750 watts

Sets 2 to 4 - made it to 700 watts

1/9/2018

AM
A. weighted shspu; 8 sets of 3 reps - rest as needed to ensure explsoive reps 
B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 15 reps AFAP x3; rest 10 sec
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min
A-B3 done

PM
4 Rounds for Time: 
30 Double Unders 
4 UB Ring Muscle Ups 
directly into: 
4 Rounds for Time: 
30 Double Unders 
7 UB C2B 
directly into: 
4 Rounds for Time: 
30 Double Unders 
50' Hand Over Hand Sled Drag (light load, continuous pulls) 
12:08 total time

1/8/2019

A1. Standing Shoulder Extension Stretch; 30 sec x 2 sets; rest 30 seconds 
A2. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
A3. Kneeling German Hang; 30 sec x 2 sets; rest 30 seconds 
A4. Face-down Shoulder Prisoner Rotations - 4 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
+
B1. Banded Lateral Walk; 15m x 2 sets; rest 0 sec 
B2. Banded Forward Walk; 15m x 2 sets; rest 0 sec 
B3. Side lying hip internal rotation; 10 reps/leg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=JfATXlFslPc
B4. Side lying hip external rotation; 10 reps /eg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=G0saM-Ey44Q
+
Knee Work: 
C1. Wall Squat Hold; 30 sec hold in bent position x 2 sets; rest 30 seconds 
C2. IT Band Stretch; 45-60 seconds x 2 sets; rest 30 seconds https://www.youtube.com/watch?v=MO2ZNz03YEI
C3. Couch Stretch; 45-60 seconds x 2 sets; rest 30 seconds

A1-C3 done



My legs feel like absolute garbage from yesterday, and I don't think the following went well. I ended up dropping the wattage on the by 25 watts and progressing from there. 
*going back through some of these progressions you have done in the past - trying to build that engine!: 
3 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
Row 60 Seconds @ 2:00
Row 60 Seconds @ 1:55 
Row 60 Seconds @ 1:50 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 1:45/500m pace for each set, the 1k bike was at a 300 watt average

3 Sets: 
Row 400m @ moderate sustainable pace, into: 
Bike 60 Seconds @ 225
Bike 60 Seconds @ 275 
Bike 60 Seconds @ 325 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 375 watts each set, the row was at a 1:58/500m pace

1/7/2018

A. Power Clean; 2 on the 60 seconds for 10 sets (all above 235#) 
240lbs used, these felt pretty good

B. Blood Flow Resitricted Back Squats; build to a heavy set of 6 (try to get at least 2-3 working sets) (occlude legs with wraps @ 70% tension) 
Built to 275lbs

C. Back Squat; 6 reps x 3 sets @ heaviest weight from "B"; rest 2min
275lbs

My left knee is a little sore from B and C, but not as bad as previous weeks

Blood Flow Restriction Work: 
Using Wraps to occlude both legs at high hip: 
30 Seconds Sled Push @ gridning pace 
I did not have room to use the sled, so I used an echo bike (legs only) for 30 seconds
rest 30 seconds 
AMRAP Wall Balls in 60 seconds 
rest 1min 
x4
Set 1 - 150ish watt average, 25 wall balls
Set 2 - 150ish average, 23 wall balls
Set 3 - 160ish average, 21 wall balls
Set 4 - 160ish average, 23 wall balls

rest 3min (take wraps off) 

For Time: 
60 Wall Balls @ 20# 
50 Walking Lunge Steps 
40 Box Step Overs (holding wall ball) @ 24" 
7:11
30/15/15 on the wall balls. I had to weave around a bunch of people and equipment for the lunges, so that ate up a little more time than anticipated. The worst part of the box stepovers was that my arms started cramping from holding the wall ball. 

1/2/2019

A. Weighted shspu; 10 sets of 2 reps - rest as needed to ensure explosive reps 

Used a 20lb weight vest

B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 12 reps AFAP x3; rest 10 sec
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min
B1-3 done

PM
2 Sets, on a 3min clock: 
Ski 25 Cals 
100' Farmers Carry @ 70#/hand
12 Muscle Ups for Time 
rest 3min bw sets 

Set 1 - completed 8 UB MU, ski pace was 1100 cals/hr

Set 2 - completed 8 MU (6/2), ski pace was 1200 cals/hr
+
7 Rounds for Quality: 
20 Sec HS Hold 
50' Farmers Carry 
50 Double Unders
10 UB C2B 

Done

1/1/2019

Warm-up:
Crossover Sym routine +
A1. Standing Shoulder Extension Stretch; 30 sec x 2 sets; rest 30 seconds
A2. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
A3. Kneeling German Hang; 30 sec x 2 sets; rest 30 seconds
A4. Face-down Shoulder Prisoner Rotations - 4 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
+
B1. Banded Lateral Walk; 15m x 2 sets; rest 0 sec
B2. Banded Forward Walk; 15m x 2 sets; rest 0 sec
B3. Side lying hip internal rotation; 10 reps/leg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=JfATXlFslPc
B4. Side lying hip external rotation; 10 reps /eg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=G0saM-Ey44Q
+
Knee Work:
C1. Wall Squat Hold; 30 sec hold in bent position x 2 sets; rest 30 seconds
C2. IT Band Stretch; 45-60 seconds x 2 sets; rest 30 seconds https://www.youtube.com/watch?v=MO2ZNz03YEI
C3. Couch Stretch; 45-60 seconds x 2 sets; rest 30 seconds

A1-C3 completed

+
For Time:
1mile Run
3000m Row
5000m Bike 

I forget the total time, as I was not paying attention to the clock when I got off the bike. However, the mile run took 7:30, the 3k row took 12:12, and the 5k bike took 8:14. There was probably 15-20 seconds between the implements. Overall this was about an 80% effort, but I was happy I kept consistent paces on everything.

12/31/2018

A. 6-8" Steps Ups; 5 total sets of 6-8 reps - 2 forward, 2 lateral, 1 crossover; rest as needed (slowly lower back to ground wigth eccentric bias - at least 4 sec) 
B1. Seated Band Around Knees Hip ABductions; 10-15 reps w 1 sec hold x 3 sets; rest 45 seconds 
B2. Hollow Rock; 30-45 seconds x 3 sets; rest 45 seconds 
B3. Arch Body Holds; 30-45 seconds x 3sets; rest 45 seconds 
C1. Wtd Deadbug; 10 reps/side x 3 sets; rest as needed 
C2. Side Lying Leg Raises (ABduction); 10-12 reps x 3 sets; rest as needed 
C3. Side Lying Leg Raises (Adduction); 10-12 reps x 3 sets; rest as needed 
+
(15 reps of each x 3 sets)
A1. Natural Knee Extensions https://www.youtube.com/watch?v=Ps8nQKHB1q4
A2. Banded Terminal Knee Extension https://www.youtube.com/watch?v=s_u2SVcADVo
A3. Banded Side Lying Clam https://www.youtube.com/watch?v=_eZ32pKt7QQ
A4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
B1. Seated Banded Abduction https://www.youtube.com/watch?v=yzubln5pJAA
B2. Banded Monster Walks https://www.youtube.com/watch?v=l2GD2jYd5CM
B3. Negative Box Step Down (stand on something at mid shin height and slowly lower yourself back to the floor on one leg. Each rep should take about 3 seconds ) 

AM session completed

PM
Blood Flow Restriction Work: 
Using Wraps to occlude both legs at high hip: 
10 Leg Lifts with Knee Extension (hold lift for 3-5 seconds) 
rest 30 seconds 
x3 sets 
+
Using Wrap to Occlude both legs at high hip: 
Lying Prone 10 Short hamstring Curls (hold lift for 3-5 seconds) 
rest 30 seconds 
x3 sets 
+
Assault 30 Seconds w Cuffs around hips 
rest 30 seconds 
12 Air Squats @ 2020 tempo 
rest 30 seconds 
x3 
rest 3min bw sets 
x3 total sets 

PM Session completed