9/30/2019

A. Hang Squat Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 6 sets

I used this as a warm up for the AMRAP and stayed on the lighter side

95lbs x2 - 135lbs - 155lbs - 165lbs


14min AMRAP
7 Bar MU
18 Power Snatch @ 55#
80 Double-unders

I had to substitute bar MU for ring MU because the class was using the rig. 

4 rounds + 14 PS (441 reps) - I think this part went ok. I broke the first round of MU into 3/2/2 because I tend to come out too hot, rounds 2 and 3 were broken up into 4/3, and rounds 4 and the round of 5 were UB. I split the PS into 6s and the dubs into 40/40. For each break I stuck to 10 seconds pretty well. The only time I didn't stick to that was when I chalked my hands at the end of each round. 

immediately into:
Build to a max Squat snatch in 6min (to 20min mark on clock)

185lbs

This was extremely disappointing and frustrating. I went 0/1 at 135lbs, 1/4 at 155lbs, 1/1 at 170lbs, and 1/1 at 185lbs. I have no idea why I missed so many attempts, especially at 135lbs. The ones I made felt easy, 185lbs felt smoother than 135lbs and 155lbs. I'm not sure if it took my shoulders that long to recover and that long for me to control my breathing, but its extremely frustrating to still be so bad at snatching under fatigue.

9/27/2019

Didn't have much time to get into the gym today, so I cherry picked the following

3 Rounds for Time:
25 Power Snatch @ 75#
25 Front Squats @ 75#

10:42
5s on the power snatches
15/10 on round 1 of the FS, 10/8/7 on round 2, UB round 3
Round 1 took about 3min, round 2 took 4min, and round 3 took 3:42. Not happy about the drop off in pace. There were about 10 seconds between sets of 5 PS in round one and this increased to about 13-15 in subsequent rounds. I definitely lost a lot of time breaking up the second round of FS into 3 sets, and chalking my hands between rounds didn't help either. 

2 Sets:
Row 1k @ 1:57 pace
rest 15 seconds
100 Double Unders for Time
rest 4min bw sets 

Rested 4min between sets because of a bathroom break

5:15 for set 1, UB dubs

5:24 for set 2, 7/93 on the dubs

9/23/2019

A. Hang Squat Clean + Squat Clean + 2 Front Squats; build to a tough complex
135 - 185 - 215 - 235 - 250

B1. Wall Balls; 40 for time x 2 sets; rest 10 seconds
Unbroken for each set

B2. Squat Clean; 5 for time @ 185# x 2 sets; rest as needed
Set 1 took about 40 seconds, set 2 took about 45 seconds

B1 and B2 were gross

C1. 50' FRWL @ 115# x 2 sets; rest 10 seconds
C2. 15 Thrusters for time @ 75# x 2 sets; rest as needed
C1 and C2 both unbroken for each set

9/18/2019

Open 14.4:
14min AMRAP
60 Cal Row
50 TTB
40 Wall Balls
30 Power Cleans
20 Muscle Ups

188 reps (8/20 MU) - this was definitely an 80% effort day, I'm still feeling rough from exams. I held 1200 cals/hr on the row, went 10/10/10/10/5/5 on the T2B, 20/10/10 on the wall balls, and singles on the power cleans. I lost the most time on the T2B and power cleans

immediately into:
Build to a tough squat clean and jerk for the day in 6min or less 

135 - 185 - 225 - 245

All of these felt solid, but the 245lbs clean wasn't what I would consider 'tough'

9/16/2019

A. Hang Squat Clean + Squat Clean + Front Squat + Split Jerk; 5 complexes building each set

135 - 155 - 185 - 205 - 225

Every 4min for 4 sets:
2 Rounds:
10 C2B
8 Thrusters (95)
6 Box Jump Overs (24) 

This was rough, I held it together for the first two sets but imploded during round 1 of set 3 and died during round 2 of set 3. I took about a minute extra rest before starting set 4 and that was by far my slowest one. I did not have a good night sleep last night and that hit me really hard during this piece. 

Set 1 - 2:00, 5/5 on the C2B, UB thrusters

Set 2 - 2:15, 5/5 C2B, UB thrusters

Set 3 - 2:40, 5/5 C2B, UB thrusters

Set 4 - 3:15, 5/5 C2B, UB thrusters

9/13/2019

A. Squat Snatch; 8 singles above 70% (build as comfortable)
165 x2 - 175 x2 - 185x2 - 195 (1/2) - 205
Very happy with how these went, especially the 185lbs to 205lbs reps

B1. Power Clean and Jerk; 10 UB reps @ 115# x 2 sets; rest 10 seconds
Each set took about 30 seconds

B2. Squat Clean; 4 reps for time @ 185+# x 2 sets; rest 10 seconds
205lbs for each set, set 1 took about 43 seconds, set two took about 56 seconds. Not happy about how long these took, cycling these squat cleans is still a huge issue for me

B3. Wall Balls; 30 for time x 2 sets; rest as needed bw sets
UB for each set

15-12-9:
Row Cals
Deadlifts @ 275# 

4:58
I held at least 1400 cals/hr on the row for the rounds of 15 and 12, then 1500 cals/hr for the round of 9. I split the round of 15 deadlifts into 5s, the 12s into 4s, and the round of 9 into 3s. Like the squat cleans, I just got eaten up by the deadlifts. Overall though, it was a fun workout and I like getting in reps with these higher weighted deadlifts.

9/10/2019

6 Sets: 
Row 1min @ 2k pace 
10 UB TTB 
rest 1min 
Bike 1min @ 10min pace 
10 Bar Facing Burpees 
rest 1min 

The row/T2B part took about 1:33-1:36 for each set, and I was rowing at a 1:42/500m pace. The bike/bfb part took 1:40-1:42 for each set, and I held 370+ watts for each set.

9/9/2019

A. Squat Clean and Jerk; 2 on the min for 6min @ 155+ 
165lbs

B. Quickly build to mod effort clean and jerk (as soon as emom is over) 
255lbs

+
Every 2min x2 total sets: 
8 Strict HSPUs 
8 C2B 
8 Thrusters @ 95# 
Set 1 - 1:00, UB everything
Set 2 - 1:20, 4/2/2 sHSPU, UB C2B and thrusters

rest 3-4min 

Every 2min x2 total sets: 
10 K HSPUs 
10 C2B 
10 Thrusters @ 75# 
Set 1 - 1:00, UB everything
Set 2 - 1:10, UB everything

8min bathroom break

2 Rounds for Time of: 
15 Wall Ball @ 20# 
10 C2B Pull-ups 
15 HRPUs 
3:40
UB WB and C2B, 5s on round 1 of HRPU, 3s on round 2 of HRPU

9/7/2019

#tttTD17
12min Cap
4 RFT
15 HSPU
15 DL @ 275
150 dubs

372 reps (2 Rounds + 12 dubs)

Did not do well on this one. I felt a lot more beat up after yesterday than I anticipated and after round 1 I slowed down quite a bit. The HSPU and DL were split into 5s, dubs into 30s. I should have pushed the dubs to 50s, I lost too much time with the frequent breaks doing sets of 30

9/6/2019

A1. BFR Cuffed Bike; 2min @ mod pace x 2 sets; rest exactly 20 seconds (keeping cuffs on for a2/a3) 
150-160 watt average for each set

A2. BFR Cuffed Back Squats; 6 reps x 2 sets; rest exactly 20 seconds 
195lbs for set 1, 205lbs for set 2

A3. BFR Cuffed Wall Balls#; 25 UB reps x 2 sets; rest 20 seconds bw sets (take cuffs off before squat cleans) 
UB for each set. I was worried about getting these UB and the back squats and cleans were lighter than they should have been

A4. Squat Cleans; 5 for time @ heaviest possible load for day x 2 sets; rest 3min bw sets 
185lbs (:40) for set 1, 195lbs (:42) for set 2

+
3 RFT: 
28 Double Unders 
8 DB Power Cleans 
into: 
3 RFT: 
8 K HSPUs 
10 DB Power Snatch @ 50# 
into: 
3 RFT: 
8 C2B 
30' Walking Lunge @ 50# 
20min TIME CAP

10:42 total time

9/3/2019

Assault Bike 7 Seconds @ 100% effort 
Assault Bike 53 Seconds @ easy spin 
x6 
into: 
7min AMRAP: 
3 Muscle Ups 
5 Box Step Overs @ 50# (24") 
7 TTB 
into: 
Row 10 Seconds @ 100% effort 
Row 50 Seconds @ easy pull 
x6 

I moved this from Wednesday to today, I have an anatomy lab on Wednesday afternoon and I'm not sure it will end with enough time for me to get to the gym in the afterwards. 

Used a Rogue Echo bike for the first part, was able to hit 1000+ watts each interval

5 rounds on the AMRAP, I had to sub bar MU for ring MU because I didn't have access to rings today with what the class was doing. I split the T2B into 4/3 until the last round. This got pretty difficult on my grip much quicker than I thought. 

I was able to hit 1:24-1:26/500m for each set of the row

This was a pretty fun one and I really like how it was laid out