2/27/2020

5min EMOM - 30ft HSW (15ft segments)
So I changed some stuff and I completely forgot about the push press. 

I'm not having balance issues with HSW, I'm having muscle endurance issues. For this EMOM, muscle endurance wasn't an issue, nor was balance. Each one took about 22-25 seconds to complete. Biggest issue I ran into was my back getting tight.

EMOM x 5:
Min 1: 30 sec AMRAP Wallball
Min 2: 30 sec AMRAP Bar Facing Burpees
Min 3: 30 sec AMRAP TTB
Min 4: 30 sec AMRAP DU's
Min 5: 30 sec AMRAP Box Jump Step Down
Rest 2 min x 4 sets

Set 1 - 15 WB, 9 BFB, 15 T2B, 50 dubs, 14 box jumps
Set 2 - 16 WB, 10 BFB, 15 T2B, 53 dubs, 14 box jumps
Set 3 - 16 WB, 10 BFB, 15 T2B, 56 dubs, 14 box jumps
Set 4 - 16 WB, 10 BFB, 15 T2B, 55 dubs, 14 bo jumps

2/25/2020

I did not feel too hot going into the gym today, and did not do the 10min test on the echo. Instead, I did the following:

1min AB @ 65%
1min AB @ 75%
1min AB @ 85%
x2 sets
+
4min at 10min TT goal pace
330 watts 
+
1min @ 10min TT goal pace
1min off
x10 sets
330 watts for each set

2/24/2020

A. Squat Clean and Jerk; build to a tough, not max, single for the day

Built to 275lbs, you would not have been happy with the jerk, but 275lbs is 275lbs

B. Squat Clean; 10 for time @ 60% of "A"

165lbs - Unbroken - :32

C. Back Squat; 4 reps @ 85% x 4 sets; rest 2-3min bw sets

285lbs, I made sure to follow the rep scheme this time

3 Sets:
20-15-10:
Row Cals
12-10-8:
Strict HSPUs
rest 3min bw sets (move to kipping each set as Strict fail) 

I did 20-15-10 cals on the row because I didn't pay close enough attention to the original rep scheme

Set 1) 4:50 - 1400+ cals/hr on the row - UB, 4/3/3, 4/4 on the sHSPU

Set 2) 6:10 - 1400+ cals/hr on the row - 4s, 4/3/3, 4/4 on the sHSPU

Set 3) 4:58 - 1500+ cals/hr on the row - UB, 7/3, UB - kHSPU, tried to sprint this one and the kHSPU blew up. For the set of 12 and 8, while I went UB, I spent a bit of time upside down against the wall

2/21/2020

Felt pretty terrible going into the gym today and cruised through everything

A. Squat Clean and Jerk; 6 sets of 2 reps; rest as needed
135 - 155 - 185 - 185 - 205 - 225

B. Back Squat; 6 reps @ 80% x 4 sets; rest 2-3min bw sets
265lbs for each set, accidentally did 8 reps per set though, so I should get a gold star

3 Rounds:
500m Row
15 Toes to Bar
Into...
7 PS @ 115#
44 Wall Balls
7 PS @ 115#
33 Wall Balls
7 PS @ 115#
22 Wall Balls 

I switched the MU to power snatches. While warming up I couldn't shake a weird feeling in my right teres minor and decided that it would be better to give it more rest than to attempt the workout with MU and risk getting hurt, then having to be lame and not work out for longer. 

Felt pretty rough at this point and cruised through this. My main focus was holding specific rest breaks when I broke up the T2B and wall balls. For the T2B it was 8 seconds, and for the wall balls it was 10 seconds. I was able to hold that pretty well, slowing down to maybe 12 seconds at most during the set of 33 wall balls. I definitely lost time on the power snatches and the transition between them and the wall balls though. 

Held 1:57/500m for each round of the row and split the T2B into 5s. For the power snatches I did singles, on the wall balls I split them into sets of 11 until the last round of 22, which was UB. 

Total time - 17:32

2/19/2020

12 Cal Echo
3 Squat Cleans + 3 Power Cleans @ 185#
rest 3min bw sets with easy bike spin
x3 total sets
Held 600 watts on the bike, did singles for the barbell movements. Fastest set was 1:12, slowest was 1:16

10 Cal Echo
5 Front Squats @ 75% 1RM
rest 3min w easy bike spin
x3 total sets
Class was using the ski ergs so I switched to an Echo bike. I used 225lbs for the front squats. Fastest set was 1:03, slowest was 1:06

3 sets:
30 sec AMRAP K HSPUs
Rest 30 sec
30 sec AMRAP: C2B Pull-ups
Rest 30 sec
30 sec AMRAP: Hand Release Push-Ups
Rest 30 sec
30 Sec AMRAP: C2 Bike Cals
rest as needed bw sets 

I did three sets for this one, not four. I'm still worried about my shoulder, but it felt pretty good during this. My right shoulder is pretty sore today though. 

Set 1 - 11 kHSPU (4/4/3) - 15 C2B (5/5/3) - 13 HRPU - 11 cals
Set 2 - 12 kHSPU (4s) - 15 C2B (5s) - 13 HRPU - 11 cals
Set 3 - 14 kHSPU (10/4) - 15 C2B (UB set of 15) - 13 HRPU - 12 cals

2/18/2020

Assault bike 20 seconds @ maximal sustainable output
rest 90 seconds
Ski erg 30 seconds @ maximal sustainable output
rest 3-4
x3 sets
Forgot to record paces for these, finished all 3 sets but primarily used them as a very aggressive warm up


30 Sec Bike @ 10min Effort
30 sec rest
30 Sec Row @ 2k effort
30 sec rest
30 Sec Ski @ 2k effort
30 sec rest
x10 sets 
Subbed a ski, assault runners were taken. Held 350 watts on the bike, 1:42/500 on the row, and 1:50/500 on the ski

2/17/2020

A. Squat Snatch Doubles; 5 sets @ 84-90% 1RM; rest 2min bw sets (add 2.5-5lb this week)
While my shoulder felt much better today than it has in weeks, I stayed very light on these. The first two sets were at 95lbs, the next two at 115lbs, and the last at 135lbs. No pain, no ROM issues, everything felt good. But I'd rather be safe than sorry. I'm getting old and need to do a better job taking care of my joints.

B. Seated KB Single Arm Strict Press; 8 reps x 3 sets; rest 1min bw sides
Found a 44lbs kettlebell and used that

+
10 sets:
1min on, 1min off:
4 C2B Pull-ups
4 Box Step Overs @ 50#
2 Muscle Ups
4 DB Devils PRess @ 50#

8 Rounds + 4 box step overs
UB on the C2B and MU, there were a few rounds where I could only get 1-3 devil's press done, so I kind of had to split those up. The devil's press were the worst part. No issues with my shoulder during this. 

2/14/2020

A. Squat build to a tough single for the day
335lbs, tough, but not near a max

B. Back Squat; 8 reps @ 70% x 4 sets; rest 2-3min bw sets
+
For Time:
8 Muscle Ups
24 TTB
8 Muscle Ups
This was very frustrating. I did the first set of MU in 4s, and they felt great. I split the T2B into 8s, and while it was touch to keep that rep scheme, it didn't seem to be over reaching. Then I got to the last 8 MU. My arms blew up and I could barely catch myself in a dip and press out, my midline was shot and the turnover was damn near impossible. The last set of 8 were broken into 3/2/1/1/1.
+
For Time:
75 Double Unders
50 Wall Balls
75 Double Unders
rest 4min
x2 TOTAL SETS

235lbs for each set

~3:45

My shoulder felt pretty good during the MU, both just blew up and I had a huge issue with upper body pressing. I'm looking forward to layering in some C2B, MU, and HSPU moving forward. 


This part went extremely well and helped make up for the MU/T2B combo. Went unbroken on everything for both sets. First set took 3:14, second took 3:28. Doing the wall balls UB was a big win, but the UB dubs that took 40 seconds at most was also huge. My legs felt like they were filled with cement during those last 75 dubs

2/11/2020

My warm up consisted of a bunch of shoulder prep work you've given to me in the past and a 6min EMOM of 50 dubs (UB for 5 sets, slowest took 33 seconds, others took about 28 seconds)

Assault Bike 3min @ 10min goal pace
Assault Bike 30 Seconds @ 150 watts less than goal pace
Assault Bike 10 Seconds @ 100/75 watts over goal pace
Assault Bike 10 Seconds @ 200/150 watts over goal pace
Assault Bike 10 Seconds @ 300/200 watts over goal pace
rest 4-5min bw sets
x3 total sets

10min goal pace was 350 (for a 10min echo time trial) - held 348 watts for each 3min portion. However, I was not able to increase my pace as prescribed. It was closer to ~75/~125/~175 for each 10 second increase in power output. The echo bike is a lot harder to work with than an assault bike and I can't wait til the one at the gym is fixed. 

Cool down was a 10min walk on an assault runner

2/7/2020

A. Squat CLEAN doubles; 6 sets; rest 2min bw sets (build 2.5-5lb from last week)
135 - 165 - 185 - 205 - 225 -  235
Touch and go for each set

B. Back Squat; 10 reps @ 70% 1RM, 10 reps @ 75% 1RM, 8 reps @ 80% 1RM; 6 reps @ 85%; rest 2-3min bw sets
245 - 265 - 285 - 305
These squats were quite the experience, I was pretty messed up after these and had to take quite a while before doing the following piece

+
10 Sets:
1000m Bike
18 UB Wall Balls
rest exacrtly 90 seconds
Held 1:58/1k (give or take 4 tenths of a second) for each set, and total time for each set was between 2:35 and 2:40. I pushed the last one to a 1:52/1k bike pace and finished in 2:28

2/4/2020

Assault bike 20 seconds @ maximal sustainable output
rest 90 seconds
Ski erg 30 seconds @ maximal sustainable output
rest 3-4 min
Held 850 watts and 1:40/500m on set 1, then 950 watts and 1:38/500m on set 2
x2
+
50 Cal Assault Bike --->progressing as follows:
10 Cals @ 65%
10 Cals @ 75%
10 Cals @ 85%
10 Cals @ 90%
10 Cals @ 95%
rest 3min on bike with easy spin
x6

This was pretty rough on an echo bike. I came out pretty hot during the first set and there was a serious drop off in power output, particularly towards the last 20 cals, during the last 4 sets. My legs felt like they had cement in them after the first set, after set 2 I pushed the rest to 4min and still felt like I couldn't move them at all. While there was obviously some heavy breathing involved, it was my legs blowing up that became the biggest problem

Set 1: 250 - 325 - 375 - 425 - 425+
Set 2: 230 - 270 - 310 - 340 - 370
Set 3: 220 - 240 - 280 - 310 - 330
Set 4: 220 - 240 - 270 - 290 - 310+
Set 5: 220 - 240 - 270 - 300 - 330+
Set 6: 220 - 240 - 275 - 300 - 300+

2/3/2020

I skipped both the snatches and the shoulder press. My left shoulder did not feel up to the task of snatching or pressing heavy. I'm currently having some pain with external rotation when my shoulder is abducted or adducted. I've been doing some of the shoulder work you've prescribed in the past, but it might take a little longer than I thought to get some strength and stability back,

The hang squat snatches were light enough that my shoulder wasn't bothered by them. I didn't have any issues with the gymnastic movements either. But, I am having some issues with pressing overhead and with snatches over ~155lbs. 


3min AMRAP:
6 Hang Squat Snatch @ 95#
8 TTB
3 rounds + 6 hang squat snatches
I did the hang squat snatches UB and split the T2B into 4s. My grip blew up almost immediately and slowed me down a bit more than I would have liked. While the hang snatches didn't bother my shoulder, some of them were pretty unstable because I was catching the bar in my hip and immediately going overhead with it. Trying to cycle them fast threw me off a bit. 

rest 3min

3min AMRAP:
6 Power Clean @ 95#
6 C2B
4 rounds
3/3 on both the power cleans and C2B. Again, grip was a major issue

rest 3min

3min AMRAP:
6 Hang Clean and Jerk @95#
3 Muscle Ups
3 rounds + 4 hang clean and jerks. In addition to the grip issues, my shoulders blew up and made the catch and dip portions of the MU extremely difficult. I ended up breaking the hang clean and jerks into 3s after the first round, but was able to get through the MU unbroken

1/31/2020

A. Low Hang Squat CLEAN doubles; 6 sets; rest 2min bw sets

I used these as a warm up for the squats. Technique felt good at the higher weights.

95 - 135 - 155 - 185 - 205 - 205

B. Back Squat; 12 reps @ 65% 1RM, 10 reps @ 75% 1RM, 8 reps @ 80% 1RM; rest 2-3min bw sets

12 @ 225 - 10 @ 265 - 8 @ 300

EMOM for 10min
Odd - 10sec Sled Push @ mod-heavy load w/ 95% of maximal turn-over
Even - 10 TnG Thruster @ 115#

This was much rougher than last week. I was able to get about 60ft with the sled during the first three sets, then it dropped to 45ft and finally 30ft. My legs started giving out and made the thrusters pretty nasty.

EMOM for 10min
Odd - 10sec Assault Bike @ hard, but sustainable effort
Even - 18 UB Wall Balls 

Used a C2 bike at damper 10 and used a 20lb wall ball this week