5/29/2020

A1. Squat Clean; 5 for time x 65% x 4 sets; rest 30 seconds
185lbs used, went UB for each set

A2. Squat Clean; 1 heavy single (80+%) x 4 sets; rest 3 min between sets
235lbs used for each set

B1. Banded Deadlift; 2.2.2 x 5 sets; rest 15 sec; rest 30 seconds
235lbs plus the band for each set

B2. Seated box jumps; 1.1.1.1×5; rest 10 sec/rest 2-3 min
Used a 30" box

+
16min AMRAP:
6 STOH @ 95
6 Box Jumps
6 Front Squats @ 95
36 Double Unders 
10 Rounds - I went UB on everything and stepped down on the box jumps. I think I could have made that part quicker, but I also think if I had rebounded I would have dropped off pretty quickly. Otherwise I thought I paced this one well

5/28/2020

A. Shoulder Press; 2,20,2,20; rest 2-3min bw sets (2= heaviest double possibe, 20s = 50% of 2s)
135lbs - 65lbs - 135lbs - 65lbs
Left shoulder felt ok during these. I've been having issues with the first 1/2 of the press and today felt better, though I still don't think its at 100% yet.

B1. Strict CTB Pull-up; 9 reps x 3 sets; rest 30 seconds
I am currently very bad at sC2B and I think that needs to change before we move into butterfly C2B

B2. Chin over Bar Isometric Pull-up Hold; AMRAP x 3 sets; rest as needed bw sets
:25 - :15 - :11

C1. Strict Ring Dip; 6 x 4 sets; rest 60sec
I didn't like how the Bulgarian dips made my shoulder feel so I switched to strict ring dips

C2. Bulgarian Ring Row w/ feet elevated; 6 reps x 4 sets; rest 90sec
These were tough without added weight, so I decided to go adding plates or dbs and tried to ensure I got through as long of a range of motion as possible. 

I admittedly skipped D1 and D2 and did 20 banded strict C2B as fast as possible. I quickly blew up and had to resort to sets of 2

5/27/2020

10min EMOM:
Odd: 15 Cal Row
Even: 15 Burpees 
+ (rest as needed)
10min EMOM:
Odd: 14 Cal Row
Even: 14 Burpees
+ (rest as needed)
10min EMOM:
Odd: 13 Cal Row
Even: 13 Burpees
Didn't have to break any of these up, but the second one was a truly horrible experience. I held 1400+ cals/hr on the row for each minute of rowing, with the exception of the last minute of the round of 14 cals, where I dropped to about 1000 cals/hr. 

5/26/2020

A. Front Squat; 8,8,6,6; rest 2min bw sets (build each set but no grinding reps)
185 - 195 - 205 - 215
These were a little conservative but rep speed was very good. 

B. BB hip thrust; 8-10x4; rest 2 min
215lbs for each set, these are harder when you've got bony hips

C1. single leg DB hip thrust; 8-10x4/side; rest 1 min
C2. Standing band hip abduction; 25 reps x4/side; rest as needed 
C1 and C2 done

For Time:
40 Cal C2
40 Wall Balls @ 20#
40 Cal C2
5:15 total time - 1200 cals/hr on the first 40 cals, UB wall balls, started the last 40 cals around 1300 cals/hr and ended at a little over 1700 cals/hr. I was too conservative on the bike paces because I wasn't sure how to pace that portion, but I can get this done in under 5min next time

5/22/2020

A1. Squat Snatch; 1.1.1 x 3 sets; rest 10 sec; rest 30 seconds

115lbs for each set - I stayed pretty light on these, I'm still worried about my shoulder. That being said, technique felt pretty good

A2. Squat Clean; 1.1.1 x 3 sets; rest 10 sec; rest 2min (again, like I mentioned originally - keep loads light and work on technique)

165lbs for each set

B1. Heavy Wall Ball (30); 20 UB reps x 3 sets; rest 15 seconds

No issues with these

B2. OHS; 10 reps @ 135# x 3 sets; rest 1:45 bw sets

These went really, really, really bad. I intended to split them up from the beginning because I did not want to try and fight for a good position with my shoulder, and I figured my legs would blow up. Turns out I was correct, but underestimated how quickly and how much that would happen. I split these up into 5s for the first two sets, then 5/3/2 on the last set because my legs buckled.

Its been a while since I've done OHS, but they are, by a very wide margin, my worst squatting movement and the one that blows up my legs more quickly than even thrusters. The rest breaks between sets of 5 were far too long. In addition to my legs blowing up, I have huge issues with breathing and bracing.

20 minute amrap @ 75% effort:
10 Cal Row
8 TTB
24 Double Unders
10 Cal Row
8 CTB
24 Double Unders 

This was more of a 70% effort. No idea how many rounds I got, I just set the timer and slowly worked through the 20min. My left shoulder felt ok, but I'm still hesitant to do a lot of C2B and squat snatches. 

5/20/2020

2 rounds for quality as a warm up
Bottoms Up KB Press - 15 reps
Kossack Squats - 8 reps/side
Scap Pullups - 15 reps + :15 hold
Seated Single Leg Lifts Over KB - 15 reps/side
Banded Scap Pushups - 20 reps


A. Shoulder Press; 8,8,6,6; rest 2min bw sets
95lbs - 95lbs - 115lbs - 115lbs
This was much harder than anticipated, the last rep or two for each set was a grind.

B. Prone Grip CTB Pull-up @21x1 - 4-5 reps x 5 sets; rest 2min
My arms were blown up by this point, and I decided to just do the CTB at body weight and skip the ring dips and ring rows. Had I done the ring rows and ring dips, I think the HSW would have gone extremely poorly. 

3 sets based on feel:
15 TTB
50' HSW
100 Double Unders
rest as needed on bike/row/ski bw set
Set 1) 3:04 - 5 on the T2B, 25ft lengths for the HSW (this first set did not go well, my arms were blown up and my back cramped up a bit), and UB dubs
Set 2) 2:33 - 5s on the T2B, much better UB sets of 25ft HSW, UB dubs
Set 3) 2:44 - 5s on the T2B, UB sets of 25ft HSW, UB dubs

The turnaround on the HSW lengths took too long, but its been a while since I've been upside down and this was more challenging than expected. 

5/19/2020

A1. Bottoms Up KB press - 12/side x3 sets

A2. Kossack Squats - 5/side x3 sets

A3. Scap Pushups - 12 + :15 hold x3 sets

A4. Hip 90-90 Switches - 5/side x3 sets

B1. Banded Scap Push-ups - 15 x3 sets

B2. Seated Single Leg Lifts Over KB - 15/side x3 sets

B3. Bird Dogs - 10/side x3 sets

10min EMOM:
Odd: 14 Cal Row
Even: 14 Burpees 

Held 1400+ cals/hr on the row, each set of burpees took :41-:50. Never thought I'd look forward to rowing at a 1400+ cal/hr pace, but here we are.

20min EMOM:
Odd: 13 Cal Row
Even: 12 Burpees
*If you fail a minute, rest an additional 60-120 seconds and start back where you left off 

Did 12 burpees per minute, my arms blew up during the first EMOM and they took about :40 to complete. I finished the 14th minute and hit the menu button on the rower too many times and the whole thing reset, so I rested 2min and finished the remainder of the EMOM. Like the first one, I held 1400+ cals/hr for the row. 

5/18/2020

Monday, May 18 

8 sets:
7 Cal C2 Bike @ max effort
14 UB Wall Balls @ 20#
7 Cal C2 Bike @ max effort
rest 90 seconds bw sets
(rest as needed to recovery bw sets 4/5)

Each set took between 1:05-1:16, and oh boy was the quad pump real

A. Front Squat; 10,8,8,6; rest 2min bw sets (build each set but no grinding reps)

Squatting was a bit weird after the bike/wall ball intervals. I went for rep speed over total weight and used 135lbs, 155lbs, 165lbs, and 185lbs respectively. 

B. BB hip thrust; 8-10x3; rest 2 min

These were light (165lbs) and I did these at a tempo for each rep

C1. single leg DB hip thrust; 8-10x3/side; rest 1 min
C2. Standing band hip abduction; 25 reps x3/side; rest as needed

C1 and C2 done

5/10/2020 and 5/11/2020

Sunday 5/10/2020

I wasn't able to get a hold of the barbell today, so I skipped the front squats (which would've been a squat clean into FS) and the hip thrusts. 

8 sets:
5 DB Thrusters @ 55#/hand
15 sec max calories Echo Bike
rest 90 sec bw sets
(rest as needed to recovery bw sets 4/5)

I was at 6-7 cals for each set. This was a fun one. Hindsight being 20/20, and assuming I had access to the barbell and weights, I would have done the squats first

C1. single leg DB hip thrust; 8-10x2/side; rest 1 min
C2. Standing band hip abduction; 25 reps x2/side; rest as needed

Finished C1 and C2, used a 55lbs db

Monday 5/11/2020

30min EMOM:
Odd: 14 Cal Row
Even: 12 Burpees (opening hips at top but no other standard)
*If you fail a minute, rest an additional 60-120 seconds and start back where you left off 

I finished 16/30min as prescribed, rested 2min and finished with 12 cal row and 10 burpees. I did not think I'd be able to finish the remaining 14min without resting again, and I wanted to make sure I finished the remainder without resting. I held 1400cals/hr on the row for the entire time, and finished the burpees in 30-35 seconds each minute.