7/29/2020

For Time:
9 Squat Cleans @ 165/#
21 TTB
7 Squat Cleans 185#
15 TTB
5 Squat Cleans 205#
9 TTB
5:25 total time
Singles on the cleans, split the round of 21 T2B into 7s, the round of 15 into 5s, and UB on the round of 9
+
2 Sets:
15 Cal Ski
10 S HSPUs
50' FRWL @ 50# DBs
12 C2B
rest 120 seconds
15 Cal Ski
10 STOH @ 50# DBs
50' Walking Lunge (Dbs at side @ 50#)
6 Bar Muscle Ups
rest 3-4min

This absolutely crushed me and I was not ready for how difficult this got. I was having to rest far too long, over 20 seconds, between movements. I held 1100 cals/hr on the ski. My pressing capacity was shot right from the start and I had to split the sHSPU into 4/3/3. The lunges were somehow the worst part. I split the C2B into 4s and went UB on the STOH and bar MU.

Set 1 - 4:00/3:24, 9:24 total time
Set 2 - 3:50/4:00, 9:50 total time

7/28/2020

Felt pretty rough going into today. The past few Mondays have torched my legs

Row - 3 x 10sec @ 100% effort; rest to full recovery
Average was about 740
+
Every 90sec for 10 Alternating sets:
1. 20 sec Row @ 70% max wattage (500+)
2. 10 Bar Facing Burpees
*0-90 sec = 15 sec assault, then 90-3min = 10 BFB, continue to alternate until you have completed 10 full sets
Held over 500 watts for the row, burpees took about 20-23 seconds

7/27/2020

A. Squat Snatch; 1 on the 30 seconds for 30 total reps @ heaviest load for the day (no misses!)
29/30 - I picked a bar that did not spin at all, making this more difficult than it needed to be. I also built in weight every few snatches. Seven at 135lbs, 7 at 145lbs, 7 at 155lbs, and 9 at 165lbs

4 Sets:
500m Row @ 2:00min pace, directly into:
10 Back Squats @ 225lbs
rest 2min bw sets
Not sure about times for each set, but I went UB on the back squats

4 Sets:
90 sec C2 Bike
50' FRWL @ 115lbs (smooth, step through cadence)
rest 2min bw sets
Didn't record times for the sets, set the damper on the C2 to 10 and held about 2:00/1k pace

7/24/2020

Note - I am one week behind on this A1/A2 progression because I went home last weekend and did not work out

A1. Hang squat clean; 5.5.5x3; rest 30 sec 
115lbs for each set

A2. Squat clean; 5 reps for time x3; rest 3 min 
205lbs for each set (:50 - :57 - 1:12) - these were tougher than anticipated and I'm not sure how I accumulated so much time to complete these

+
15-12-9:
Toes to bar
power clean 95#
4:30
Round of 15 - 5s on the T2B, 5s on the PC
Round of 12 - 4s on the T2B, 8/4 on the PC
Round of 9 - 5/4 for both

rest 4min

9-12-15:
Lateral burpees over barbell
S2O 115#
5:48
The burpees absolutely crushed me, after the set of 9 I tried slowing them down and that didn't help much. My triceps started cramping when pushing up from the ground and after the set of 12 burpees I lost a lot of time transitioning to the barbell and with the breaks during the sets of 12 and 15 S2OH.

7/22/2020

16min EMOM:
Odd: 4 Muscle Ups
Even: 4-6 Strict HSPUs
Not a good day for sHSPU. I started with 6, doing sets of 3, but that ended after two sets. From there I went with five (3/2), which lasted another few sets, and I ended with 4 (2/2)

16min EMOM:
Odd: 8 CTB Pull-ups
Even: 8 kHSPUs
4/4 on the C2B and UB kHSPU

I skipped the last EMOM because my hands were getting torn to shreds

+
C1. Hanging L hold; accumulate 25 seconds x2; rest as needed
C2. Wall Facing HS Hold; accumulate 25 seconds x2; rest as needed
C3. Chin Over Bar Hold; accumulate 25 seconds x2; rest as needed
C4.Support Hold; accumulate 25 seconds x2; rest as needed
C1-C4 done

7/21/2020

How this was written:

3 sets:
2-3 total sets based on time and feel:
A/B/C2 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 10 min pace
10 @ 90 sec pace
10 @ max effort
Rest 3-5 min
Row 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 12 min pace
10 @ 500m pace
10@ max effort
Rest 3-5 min

How this was interpreted (I should have asked before today, my bad)

A/B/C2 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 10 min pace
10 @ 90 sec pace
10 @ max effort
Rest 3-5 min
Row 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 12 min pace
10 @ 500m pace
10@ max effort
Rest 3-5 min
x3 sets

Paces for the bike (cals/hr)
Set 1 - 600, 800, 1200, 1400, 1600
Set 2 - 600, 850, 1150, 1300, 1400
Set 3 - 600, 800, 1100, 1250, 1500

Paces for the row (cals/hr)
Set 1 - 800, 1000, 1200, 1400, 1800
Set 2 - 800, 1000, 1200, 1400, 1800
Set 3 - 800, 1000, 1200, 1400, 1600

I felt pretty beat up going into today's training following the squats and EMOM yesterday. My legs were pretty much useless when it came to producing any power on either machine. When I get over ~1300 watts on a C2 bike its like my legs immediately fill with cement and holding paces above that for longer than 15 seconds gets very tough. 

7/20/2020

A. Snatch (floor); 3 reps x 2 sets @ 75, 2 reps x 2 sets @ 80%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets

3 reps x2 sets - 155lbs, no misses

2 reps x2 sets - 170lbs (1/2), 175lbs (1/2) - both misses were in front of me, they were a combination of not putting enough power into the bar when I made contact and punching the bar forward as I locked out

3 singles - 185lbs, 195lbs (f), 195lbs (f) - first miss was in front of me, second was behind me

For all the misses, I didn't have any issues getting under the bar or with shoulder stability, it was just some minor flaws and some jumps a lot bigger than I would normally make that led to the misses. I'm still way below the percentages listed, and its gonna be a while before I'm comfortable doing snatches at those percentages for these rep schemes.

B. Back Squat; 5 reps @ 70%, 5 reps @ 80%, 3 reps @ 85%, 2 reps @ 90, 1 rep @ 100%; rest 2-3min bw sets

245lbs x5 - 280lbs x5 - 295lbs x3 - 315lbs x2 - 350lbs x1(f)

I have despised the large jumps between sets and there was absolutely no chance at making that single at 100%, it wasn't even close. 


EMOM 20 min:
40 sec- C2 bike for max cals
40 sec- bar facing burpees for max reps
* Score total cals/burpees

Held 1100cals/hr on the bike and 10 bfb for each set. I skipped one set of the bike because my foot slipped off the pedal and the pedal scraped the hell out of my shin

101 total cals on the bike, 100 total bar facing burpees - 201 total reps

7/15/2020

14min EMOM:
Odd: 4 Muscle Ups
Even: 6 Strict HSPUs
I tried to stick with 6 sHSPU, splitting them into 3/3 for as long as possible, making it through 5 sets. The last two sets were 5 sHSPU broken into 3/2

14min EMOM:
Odd: 9 CTB Pull-ups
Even: 7 K HSPUs
I broke the C2B into 5/4 and went UB on the kHSPU

14min EMOM:
Odd: 10 TTB
Even: 60 Double Unders

C1. Hanging L hold; accumulate 20 seconds x2; rest as needed
C2. Wall Facing HS Hold; accumulate 20 seconds x2; rest as needed
C3. Support Hold; accumulate 20 seconds x2; rest as needed
C4. Chin over bar support hold; accumulate 20 seconds x2; rest as needed

7/13/2020

A. Snatch (floor); 3 reps x 2 sets @ 72%, 2 reps x 2 sets @ 77%; 3 singles @ tough load (you choose weight); rest 2-3min bw sets
2 sets of 3 reps - 135lbs and 145lbs
2 sets of 2 reps - 155lbs and 165lbs
3 singles - 165lbs, 185lbs, 190lbs
Shoulders felt good during all of these, but I was a little slow getting under the bar

B. Back Squat; 6 reps @ 70%, 6 reps @ 80%, 3 reps @ 90%, 2 reps @ 95; rest 2-3min bw sets
245lbs - 280lbs - 315lbs - 330lbs


4 Sets:
20 Burpees
20 Cal Row
20 Box Jump Overs
rest 2min bw sets
*rest as needed bw sets 2/3

Each set was between 3:15 and 3:20. I pushed the burpees to get them done in about 1min, then decided to wing it on everything else. The row for each set was at least 1200 cals/hr. The box jumps were where I really started having issues and where I lost the most amount of time. 

7/10/2020

A. Deadlift; 6,6,3,3; rest 2min
295 - 325 - 355 - 385

It was very humid today in the gym and grip was an issue because of all the sweat. I broke this down as total reps and how I broke up each period of work 

EMOM 3 min - 30 sec max reps S2O 135#
36 total reps - 4/4/4, 8/6, 6/4

rest 3 min

EMOM 3 min - 30 sec max reps power cleans 135#
28 total reps - 4/4/3, 5/4, 5/3

rest 3 min

EMOM 3 min - 30 sec max reps squat snatch @135#
12 total reps - 4 singles for each interval
These went better than anticipated, and my shoulder felt fine. That being said, and knowing I'm still not at 100% with my shoulders, these continue to be a massive hole. I was not in a good spot after these. 

rest 3 min

EMOM 3 min - 30 sec max reps power snatch 135#
16 total reps - 6/6/4 (all were singles)
This is where I started to fall off, especially the last interval. I pushed hard to get six in that second window and was struggling for the remaining pieces.

rest 3 min

EMOM 3 min - 30 sec max reps hang squat clean 135#
17 total reps - 4/3, 3/2, 3/2

rest 3 min

3 minutes max reps wall balls
64 total reps - 12/12/10/10/5/5/10
Fell off the rails after the first set of 10 wall balls. The first 32 felt good and I held consistent 8 second rest breaks. After finishing that second set of 10 though, I felt like I got hit by a truck. My arms and legs felt like they were filling with cement and it was a struggle to get 5 wall balls at a time. There was a lot of work before this, but 64 reps is still too low in my opinion

I did the EMOMs from Wednesday, but forgot to post them and what the reps scheme for each one was. I stayed on the lower end for all of them, and obviously had issues with sHSPU almost right from the start. Other than that, shoulders felt good doing MU and C2B

7/7/2020

3 Rounds For Time:
5-10-15
A/B Calories (Can use Echo or C2)
Row Calories

11:13

For each set of 5 I was over 1400 cals/hr on both machines. For the first two rounds of 10 and 15 I was at 1200 cals/hr for each machine. On the last round of 15 for the bike I was around 1400 cals/hr, and the last 15 cals on the row were at 2400+ cals/hr.

Not happy about this one. I was very unsure how to pace the C2 bike knowing how it can affect my quads. I should've gone quite a bit faster throughout the entirety of the workout

7/6/2020

A. Snatch; 1 rep on the 30 seconds for 15 reps @ 77% of 1Rm; rest as needed x 2 TOTAL SETS
First set was with 145lbs (64% of my 1RM), made 14/15 reps. Second set was at 155lbs (69% of my 1RM), with only one miss. Honestly, even if my shoulders were perfectly healthy, I doubt using 77% would have gone well at all. Snatches are still wildly inconsistent above the numbers I used.

B. Back Squat; 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90; rest 2-3min bw sets
8 reps @ 225lbs, 6 reps @ 265lbs, 4 reps @ 300lbs, 4 reps @ 315lbs

Not a fan of the massive jumps between sets

9 min amrap:
12-9-6
S2O 115#
bar facing burpee
C2 bike calories

1 round + 9 S2OH

rest 3 min
6 min amrap:
12-9-6
S2O 115#
bar facing burpee
C2 bike calories

65 reps (6/6 S2OH)

For both of these, the combo of the bfb and C2 bike were where I lost a lot of time. I'm still very bad at pacing burpees, particularly bar facing burpees. 

7/3/2020

A. Squat Clean; 3 sets of 3 @ 76%, 3 sets of 2 @ 80%, 3 singles @ tough load; rest as needed bw sets
3 sets of 3 @ 215lbs
3 sets of 2 @ 230lbs
3 singles @ 250lbs

Cleans felt good technically but felt a lot heavier than the actual weight on the bar

B. Deadlift; 8,8,4,4; rest 2min
295lbs - 315lbs - 345lbs - 360lbs

1 min amrap hang power cleans 135#
1 min rest
1 min amrap C2B
1 min rest
1 min amrap power snatch 135#
1 min rest
1 min amrap T2B
rest 5 min
x2 sets

Set 1) 19 HPC (5/5/5/4) - 24 C2B (4s) - 10 PS (singles) - 24 T2B (10/8/6)
Set 2) 18 HPC (5/5/5/3) - 22 C2B (4/4/4/4/3/3)  - 10 PS (singles) - 20 T2B (5s)

Barbell felt a lot heavier than 135lbs, particularly with the snatches. I didn't have huge issues with grip fatigue, but my hands got torn up a bit and that made things difficult. 

This is about as intense as I want to get with C2B (and MU had I done them) for a few more weeks. If I don't take it slow and get injured I'll lose what's left of my mind

7/2/2020

A. Strict HSPUs; 10 for time x 5 sets; rest 2min bw sets
:15 (UB) - :20 (UB) - :45 (4/3/3) - 1:16 (2/2/2/2/1/1) - 1:11 (5/3/2)
Ok day for sHSPU. When they go, they go, and its very hard for me to recover any pressing capacity. I tried small sets for one set and while it was a later set, I still had huge issues with finishing the last 1/2 or so of the press right from the start.

B. Strict Chest to Bar Pull-ups; 8 reps x 4 sets; rest 2min bw sets
Done

6 min amrap:
7 K HSPUs
7 TTB
40 double unders
rest 4 min
6 min amrap:
7 Push-ups
7 Box Jumps
40 double unders
4 + 4 T2B for the first AMRAP - 4/3 kHSPU for the first 3 rounds and UB for the last round, 4/3 T2B for the first 2 rounds and UB for the last two rounds, UB dubs

5 + 30 dubs for the second AMRAP