10/30/2019

A. Strict muscle ups; accumulate 12 reps
Sets of three, not sure how long the rest between sets was
+
4 min amrap:
15 cal row
3 muscle ups
3 Rounds
Row was close to but not at 1300 cals/hr. I finished the third round with some time to spare but pushed too many buttons on the rower and it completely reset with about 20 seconds left

rest 4 min

4 min amrap:
16 cal row
8 CTB pull up
3 Rounds
My lats blew up almost immediately. I split the first two rounds into 4/4 on the C2B and had to do 3/3/2 on the last round. The pace on the rower was similar to the first AMRAP

rest 4 min

4 min amrap:
16 cal row
16 wall ball
2 Rounds + 14 cals
Row was closer to 1200 cals/hr on this one. I split the WB into 8s and was very good about taking 5 seconds or less between sets. 

10/28/2019

A. Hang Squat Snatch + Squat Snatch + OHS; 1 complex on the min for 8minutes
115x3 - 135x3 - 155x2

B. OHS; 3,2,1; rest 2min
185 - 205 - 225

C. Back Squat; 3,2,1,15; rest 2min bw sets
225 - 255 - 285 - 165

+
For Time:
50' SA DB OHWL
8 Bar Muscle Ups
16 OHS @ 115#
8 Ring Muscle Ups
50' FRWL
3:56
UB everything, transitions between OHS, MU, and back to lunges were lengthy due to gym set up. Otherwise, this went well

+
EMOM 8 min;
min 1- 8 DB step overs (These blew my grip up and were pretty awkward)
Min 2- 10 BFB (I changed these to BFB because I hate BFB and I'm not good at them)
Min 3- 14 cals row
Min 4- 8 power clean and jerk 115#

10/23/2019

Another mix and match day

3 Sets:
25' HSW
15 Cal Row
25' HSW
15 Cal Row
rest 2min bw sets
Each set took about 2:35 to complete, I rowed at a 1200 cal/hr pace

500m Row @ 2k pace
rest 2min
x3 sets
Each set was between 1:42.5-1:42.7/500m pace
+
Assault 20 Cals @ 10min pace
rest 2min
x3 sets
Each set was above a 370 watt average

10/22/2019

Mixed and matched two days due to limited training time this week

A1. Row 15 Cals @ hard pace x 3 sets; rest 15 seconds
Each set was at 1400+ cals/hr

A2. Squat Clean; 5 for time @ 225+ x 3 sets; rest as needed bw sets
~:50 seconds for each set 

A1 and A2 went well, the following AMRAPs were mediocre

5min AMRAP:
12 Deadlifts @ 225#
24 Wall Balls

2 Rounds + 13 wall balls
6/6 - 6/6 - 4/4/4 on the deadlifts
14/10 - 14/10 - 13 on the wall balls
Hit a wall after the second round and my pace dropped off a lot. Definitely should've broken this up in a different way to keep moving throughout the AMRAP. My shoulders blew up pretty quickly as well.

rest 3min

3min AMRP:
3 Ring Muscle Ups
6 DB Power Cleans
3 Rounds
UB MU
UB PC x 2 rounds, 3/3 last round
Similar story to the previous AMRAP, hit a wall after 2 rounds and slowed down a lot


rest 3min
1min AMRAP:
Box Step Overs (one DB on shoulder)
17 total reps

10/15/2019

Every 6min for 4 sets: 
15 TTB 
20 Cal Row 
120 Double Unders 
Set 1 - 2:58 - UB T2B, 1250cals/hr row, 64/56 dubs
Set 2 - 2:52 - UB T2B, 1250 cals/hr row, 31/89 dubs
Set 3 - 2:50 - UB T2B, 1300+ cals/hr row, UB dubs
Set 4 - 3:10 - UB T2B, unsure about the row and dubs, but I had some issues with the dubs

8 Sets: 
15 Cal Row @ faster than 19.1 pace 
rest 30 seconds 
25' HSW AFAP 
rest 30 seconds 
15 Cal Bike @ faster than 10min pace 
rest 1-2min based on feel 
Each set was around 3:15-3:20 total time
Row was at 1200 cals/hr
Bike was at 350 watts

10/14/2019

A. OHS: build to a tough triple, then perform 2 sets of 10 @ 60%; rest as needed
205lbs for the tough triple, 135lbs for the sets of 10

Shoulders are feeling pretty beat up and that set at 205lbs didn't feel stable. The squats at 135lbs felt solid though.

+
2 Rounds for Time:
16 K HSPUs
6 Muscle Ups
2:46
10/6 on the kHSPU, UB MU

+
7min AMRAP:
16 Wall Balls
8 C2B
141 reps (5 rounds + 5 C2B)
8/8 on the wall balls (UB last round), 4/4 on the C2B
Shoulders blew up on the wall balls for this one

10/10/2019

A. Muscle Ups; 15 for time
17 UB ring MU

B. Strict HSPUs; 1 AMRAP UB Set
16 sHSPU

C. K HSPUs; 1 AMRAP UB Set
18 kHSPU - my triceps were barely functioning at this point

+
8min EMOM:
Min 1: 8 TTB
Min 2: 60 Double Unders
Min 3: 15 Wall Balls
Min 4: 12 DB snatch/10 DB power cleans
+
8min EMOM:
Min 1: 10 C2B
Min 2: 30' HSW
Min 3: 3 Muscle Ups
Min 4: 12 Cal Row 

EMOMs done, I subbed some db movements into the first one to get some touches on them 

10/8/2019

10 Rounds @ smooth effort:
35 Double Unders
24' HSW (12' down and back)
11:26

+
Assault 15 Seconds @ 100% effort
8 Burpee Box Jumps for Time
rest 3min
x2 sets
Set 1 - :45 total time, including the bike
Set 2 - :48 total time, including the bike
+
30 Sec Row @ over 19.1 pace
30 Sec Row @ easy effort
x10
Row was at a 1200 cal/hr pace

+
Assault 30 Sec @ over 10min pace
Assault 30 Sec @ easy effort
x10
Used an echo bike, kept the wattage around 360

10/7/2019

A. Squat Clean + 2 Front Squats + Hang Squat Clean + 2 Front Squats; build to a tough complex in 3-4 working sets
185 - 205 - 225

12min AMRAP
24 Cal Row
7 Bar Muscle Ups
50' OHWL @ 115# (1 rep = 5 feet, 10 reps total)
7 Hang Power Cleans @ 115#

133 reps (2 rounds + 30ft lunge)

Had to do bar MU for the AMRAP, the class was using the rig and that is the only place they have gymnastics rings. I was on pace for three rounds, however at the start of the third I hit the 'Menu' button too many times on the rower and it went into a brief diagnostic test that took about 40 seconds.


I rowed at a 1100 cal/hr pace, and split the MU and HPC into 4/3 with quick rests between both. The biggest issue was the lunges, my arms blew up and were close to giving out with each 25ft length. By the time I got to the last round of MU my arms blew up and I had to break them into a set of 4 and a set of 3

10/4/2019

I was able to squeeze in a quick gym session today, my classes got rescheduled at the last minute and I did the following

5min AMRAP
3,3...6,6...9,9...and so on:
Row Cals
Box Jump Overs
94 reps (4 cals in the round of 18), held 1300+ cals/hr on the row

rest 2:30

5min AMRAP
3,3...6,6...9,9...and so on:
Row Cals
TTB
87 reps (12 t2b in the round of 15), held 1300 + cals/hr on the row

rest 2:30

5min AMRAP:
12 Cals
8 Burpees 
76 reps (4 burpees in the 4th round), held 1300 cals/hr

10/2/2019

I had two exams today, and while training started off well it quickly went downhill. Particularly with the modified open workout. 

A. Squat Clean; 20 for time @ 155#
1:34 - sets of 5
Happy with this one and hitting sets of 5

B. STOH (any style); 50 for time @ 115#
2:52 - 10/10/10/5/5/5/5
This is where things started going downhill. The first three sets of 10 felt strong but as soon as I started the next set my triceps started locking up.

I don't know why but after A and B I was messed up. I started getting a headache and I had to take quite a while to rest before starting my warm up for this modified open workout. 

1 round for time of:
100 double-unders
20 overhead squats @ 115#
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches @ 50#
100 double-unders
12 ring muscle-ups (subbed ring MU because I didn't get to do them Monday)

13:36
Even though things went downhill and I wasn't feeling well, it was extremely frustrating to take so long to finish this. I forgot how to do dubs, which didn't help at all. The largest set I managed to do was 35. I split the first set into 8/4 and the second into 6/3/3, but the breaks were too long.