12/31/2019

A. Split Jerk Prep we did last week
B. Split Jerk; 1 on the 60 seconds for 8 sets
Stuck with 185lbs, forgot to video a few though. My foot positioning felt pretty good on these. However, I did not start at the same spot each time so I'm not sure if my feet hit the same position on the mats during each rep.

Set 1 - Set 2 - Set 3 - Set 4 - Set 5 - Set 6

C. Hang Power Clean + Hang Squat Clean + Front Squat; 1 complex on the 90 seconds for 8 sets (build from last week)

135lbs - 165lbs - 185lbs - 195lbs - 205lbs - 215lbs - 225lbs


4 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
3 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 Power Snatch
rest 3min
4 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
3 Sets:
*Every 90 seconds
10-12 Seconds Assault @ 75% max wattage
10 Thruster
rest 3min

I tried to hold >1200 watts for the bike. The BFB took about 22-25 seconds to complete, the PS were UB, and the thrusters were UB

12/27/2019

Getting back to Tampa yesterday took far longer than it should have, and I was feeling a little rough. I pushed where I felt confident but reeled the PS/BFB back a little bit. 

A. Squat snatch; start at 115#, add 10# every minute until failure - add 5# after 165#
Built to 205lbs, however I added 10lbs each minute. There was one miss at 195lbs, I felt it was an easy one to make up and made my next attempt at 195lbs. The one I made at 205lbs wasn't pretty, but after a long day yesterday hitting 205lbs was good.

B. Auto Regulated Back Squat; 1 rep @ 88% of last weeks tough 5RM - rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explsosive
Used 255lbs for each set. Squats didn't feel too hot today. I made it to 5 reps the first set and 4 reps the second

I changed the PS/BFB to what follows
8 Sets
8 PS @95lbs
10 BFB
2min rest between sets
Each set was about 1min, fastest was set 8 (50 seconds) and the slowest was 1:02. I split the snatches into 4/4 and tried to minimize contact with my hip as I brought the bar to the ground to speed the reps up

12/10/2019

A. Squat snatch; waveload (power if needed)
Wave 1: 3 singles, start at 74-78% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
175 - 180 - 185

Wave 2: 3 singles, start at 78-82% of 1RM add 5lbs/side each make, rest 60 sec bt lifts
180 - 185 - 190

Wave 3: 3 singles, start at 82-86% of 1RM, add 5lbs/side each make, rest 60 sec bt lifts
185 - 200(f) - 200 - 215
rest 2-3 min between all waves
Definitely forgot about this 2-3min rest and just rested about a minute between all of the reps

B. Autoregulated Box Back Squat - 1 rep 5+lb from last week- rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec...continue to add 1 rep each round until you reach a 8-9/10 RPE (have 1-2 reps in reserve for that round). rest 4-5 min x 2 sets - ensure all reps are crisp and explosive
Used 255lbs, made it to 5 reps on the first set and 4 reps on the second. If this was all I had for the day I would have pushed harder, but I wanted to make sure I could properly execute the following 2 round piece

2 Rounds:
30 Cal Assault ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Power Snatch @ 95#
7 Burpees over Bar
rest 2min
30 Cal Row ----> Increasing effort every 10 cals from 60-80%, into:
3min AMRAP:
7 Deadlift @ 255#
25' HSW
rest as needed to recovery

Round 1
190/230/275 on the echo bike
2 rounds + 4 BFB on the AMRAP - 3/2/2 on the PS

800/1000/1150 on the rower
3 rounds + 2 DL on the AMRAP- 4/3 on the DL, UB HSW

Round 2
200/240/280 on the echo bike
2 rounds + 2 BFB on the AMRAP - 4/3, 4/3, singles on the PS

800/1000/1200 on the rower
3 rounds on the AMRAP - 4/3 on the DL, UB/not UB/UB on the HSW

12/9/2019

Row @ 6-8 sec/500m faster than 2k pace until you reach 8/10 effort (should not be hitting muscular failure - stop before large amounts of local fatigue)
rest 60 seconds
x until until you reach total 1000m
This took 3 sets, rowed at a 1:34/500m pace


Row 1000m ---> increasing effort as follows:
200m @ 13sec/500m slower than 2k pace
200m @ 9 sec/500m slower than 2k pace
200m @ 5 sec/500m slower than 2k pace
200m @ 2k pace
200m @ 2-3 sec/500m faster than 2k pace
rest 5min bw sets
x4

Finished 4 sets. First three were great, but I fell off the rails in the 4th set and stopped there

Goal Paces - 1:55/500m, 1:51/500m, 1:47/500m, 1:42/500m, 1:39-1:40/500m

Set 1 - 1:55.7, 1:51.5, 1:47, 1:41.7, 1:39.5
Set 2 - 1:55.5, 1:51, 1:47.5, 1:42.7, 1:40.5
Set 3 - 1:55.7, 1:51, 1:47.2, 1:42.5, 1:41.2
Set 4 - 1:56.5, 1:52, 1:50, 1:48, 1:47.4

12/6/2019

A. Front Squat @ 20X1; 6 reps x 4 sets;, rest 2 min (work on proper positioning with hamstrings activating through range)

135lbs x2 sets, 155lbs x2 sets

My legs are still incredibly sore and this was as heavy as I could go while still maintaining good positions

B. Strict press @ 21X3; 6 reps x 4 sets, rest 2 min (find a tough working load at this tempo and rep range by the last set)
65lbs - 75lbs - 85lbs - 85lbs

Tempo strict press is pretty difficult when you've got very long arms.

EMOM 10 min:
Odd- 6 S2O 115#
Even- 8 bbjo @ 24"
+
EMOM 10 min:
Odd- 6 strict hspu

Held 6 reps for the first two sets, 5 for the next two, then only got 2 the last minute
Even- 4 Muscle ups

MU felt very good today

+
EMOM 10 min:
Odd- 8 CTB pull ups
Even- 8 kipping hspu

12/3/2019

Row @ 90% last week's max wattage until you reach 8.5/10 RPE (30 second max time)
goal was 747W, held it just under that for about 30 seconds
rest 3-4min with active walk recovery
x2 total sets
+
Row 500m ---> increasing effort every 100m as follows:
100m @ 9sec/500m slower than 2k pace
100m @ 6 sec/500m slower than 2k pace
100m @ 3 sec500m slower than 2k pace
100m @ 2k pace
100m @ 3 sec/500m faster than 2k pace
rest 2:30-3:30
x6 sets

Started at 1:51/500m and build to 1:39/500m, and stayed within + or - 1 second or so of those times

11/27/2019

A. Split Jerk; 6 singles @ 80%; rest as needed
225 - 225 - 225 - 235 - 245 - 255
Built to 255 just see how it felt

B1. Deadlift; 10 reps @ 275lbs x 3 sets; rest 30 seconds
B2. Deadlift; 10 reps @ 185lbs x 3 sets; rest 3min bw sets
UB on B1 and B2 for each set

3 Sets:
10 Strict HSPUs
5 Muscle Ups
10 K HSPUs
10 C2B

Set 1 - UB for everything, ~2min total time
Set 2 - UB on everything but the kHSPU (6/4), 2:30ish total time
Set 3 - UB on everything but the kHSPU (9/1), 4ish mintues (My quad cramped so badly coming off the wall on the sHSPU that I my leg buckled and I had to stretch it for about a minute before I could keep moving)

11/26/2019

10 Max effort pulls on Row erg for maximal wattage
rest to recovery
x4 sets
Set 1) 733 watts - 2822 cals/hr - 1:18/500m pace
Set 2) 832 watts - 3121 casl/hr - 1:15/500m pace
Set 3) 810 watts - 3086 cals/hr - 1:16/500m pace
Set 4) 832 watts

Row 50 cals @progressive intensity
10 cals @70%
10 cals @80%
10 cals @90%
10 cals @100%
rest 1:1
x2 sets
2:20 for both sets, 1000 - 1150 - 1300 - 1450 - 2000cals/hr
Middle two sets need some work as far as pacing goes

+
Row 2k @progressive intensity
1000m @70%
500m @80%
250m @90%
250m @100%
1k at 1:58/500m
500m at 1:55/500m
250m at 1:50/500m
250m at 1:40ish/500m

+
row sprint 20 seconds @100%
rest 3 min
x2 sets
Set 1) 1:21.9 /500m
Set 2) 1:22.6/500m

3 rounds for quality
- 10 scap push ups (quadruped, focus on keeping space between your ears and shoulders)
- 5/arm single arm assisted scap pull ups
- 10-15 sec table top hold
- 10 band pull aparts
+
3 rounds for quality
- 10 alternating prone scorpion stretches
- 10 alternating single leg T2B
- 15-20 sec arch hold (breathe!)
- 15-20 sec hollow hold (breathe! legs straight but reach your arms along your sides to engage your lats)

11/19/2019

A. 6min EMOM - 2 Push Jerks
205 - 205 - 205 - 215 - 225 - 225

B. Squat Snatch; 1 on the 30 seconds for 20-30 reps based on feel (you choose load)
135 x6 - 155 x6 - 165 x6 - 175x4 - 185x4
No misses on these, positions felt really good
+
Row 500m @ 2k goal pace
rest 2min
x6 sets

1:42.4/500 - 1:42.2/500 - 1:42.3/500 - 1:42.4/500 - 1:43.2/500 - 1:42.9/500
Very pleased with the pacing for each set

11/15/2019

A. Box Step Overs; 12 alt'ing reps x3; rest 90 seconds
I used two 50lbs dumbbells for these, and they were quite difficult. I think my posture is negatively affecting my breathing, and this combined with the dumbbells blowing up my grip makes these much more difficult than they should be

B. 1 1/4 front squats; 3 reps x 5 sets; rest 2 min
185 - 185 - 205 - 205 - 205

C1. Sumo good mornings; 10 slow controlled reps x3; rest 1 min
C2. Single leg hip thrusts; 12 x3/side; rest 1 min
C3. Single leg RDL; 8 x3/side; rest 1 min
I used 95lbs for C1-C3 and my hamstrings are lit up

11/13/2019

A1. Front Squat @21x1; 6 reps x 3 sets; rest 1min
Stayed light on these and tried to maintain perfect positioning, used 165lbs for each set

A2. Strict Chest to Bar Pull-up; 5 reps x 3 sets; rest 2min

Row 500m @ 3 sec slower than 2k goal pace
rest 2min
x6 sets 
Held 1:45.1-1:45.2 for each set, and averaged about 25 strokes per minute. I did an extra set at the end at a 1:42/500m pace just to see how the next week of this would feel, and its gonna be muy spicy

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.

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

8/27/2019

3 Sets: 
10 Cal Assault Sprint @ 90+% effort 
4 Squat Clean @ mod-tough load for day 
rest 1min bw sets 
Not sure about total time, but the 10 cals on the bike took 21-22 seconds. Squat cleans were at 195lbs and I think I did a pretty good job keeping on the bar and getting through them quickly.

+
A1. BFR Cuffed Bike; 2min @ mod pace x 2 sets; rest exactly 20 seconds (keeping cuffs on for c2/c3) 
175 watts for both sets

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

A3. BFR Cuffed Deadlift @ 155#; 20 UB reps x 2 sets; rest 3min bw sets 
got both sets unbroken

+
2min AMRAP: 
30 Double Unders 
8 DB Power Cleans @ 50# 
2 + 2 DB PCs, UB dubs and UB DB PCs

rest 2min 

2min AMRAP: 
30 Double Unders 
8 DB Snatch @ 50# 
2 Rounds + 4 DB Snatches, forgot how to do dubs on this one and the last one

rest 2min 

2min AMRAP: 
30 Double Unders 
5 DB Devils Press @ 50# 
2 Rounds

8/23/2019

5 Sets: 
6 Bar Facing Burpee
2 Squat Snatch @ mod-tough load based on feel 
rest 1min bw sets 
Used 155lbs for each set, no misses. Each one took about 1min


A1. BFR Cuffed Bike; 2min @ mod pace x 2 sets; rest exactly 20 seconds (keeping cuffs on for c2/c3) 
175 watt average for set 1, about 145 for set 2

A2. BFR Cuffed Back Squats; 6 reps x 2 sets; rest exactly 20 seconds 
185lbs for each set

A3. BFR Cuffed Thrusters @ 75#; 20 UB reps x 2 sets; rest 3min bw sets 
A1 and A2 were a bit conservative because of A3, but I got the 20 UB thrusters for each set


For Time: 
40 Deadlift @ 185# 
40 Bar Facing Burpees 
40 Kettle Bell SA Snatches @ 53# (20/arm) 
7:15
I split the deadlifts into 10s, finishing right around 1:34 or so. The bfb took just over 3min, putting me around 4:40-4:45 or so. I switched the kb snatches every 5, for some reason I read this as switch every 5. Which, when you think about it, does not make sense based on what you wrote. I should've pushed to sets of 10.