8/31/2020

0-5min:

30 Clean and Jerks @ 95#
5-10min:
30 Clean and Jerks @ 135#

I skipped the 30 c&j at 165lbs, I was pretty wrecked at the end of the 30 at 135lbs. It took me about a minute to figure out how to get one 15lbs plate onto the bar and I didn't have the mental energy to deal with that. Frankly it would've been an AMRAP at 165lbs and I don't think I would've gotten more than maybe 15 or 16 at that point. 

30 @ 95lbs - 2:07, 10/6/6/4/4 - I planned to open up with a medium to large sized set then see what happened after that. Normally I despise touch n go reps, so I was happy with this considering I had an exam this morning.

30 @ 135lbs - 3:23, singles - At this point I was just trying to move fast. I took a longer/longish break after 15, then at 25 reps.

4 Sets:
3min clock:
400m Run
AMRAP Bar Muscle Ups (sets 1 and 2), sHSPU (sets 3 and 4) in remaining time
rest 4min with easy walk recovery

I combined this last part into one giant piece. I was unable to use the rings due to a large class, so I subbed bar MU. It was a gross and sweaty day in the gym, and I used more chalk than I would have liked for the bar MU

Sets 1 and 2 - 12 bar MU (5/5/2), 11 bar MU (4/4/3)

Sets 3 and 4 - 16 sHSPU (5/5/3/3), 15 sHSPU (8/4/3)

8/29/2020

A. Snatch DL x 3 + Hang Squat Snatch x 2 + Squat Snatch x 1: 1 Complex every 3 min x 5 sets

Stayed light on these, I was still a little hesitant with my shoulder. 

95 - 125 - 145 - 145 - 145

Every 2:30min for 3 sets (at hard effort):
19 row cals
19 wallballs

Held 1400+ cals/hr on the row, went UB on the wall balls. I had about 50 seconds of rest on each set.

Every 2:15 min for 3 sets (hard effort):
17 row cals
12 DB Front Squats @ 50lb/hand

Held 1300+ cals/hr on the row, db FS were slow and awkward

Every 2:00min for 3 sets (hard effort) :
15 row cals
8 Thrusters @ 95

Held 1400 cals/hr on the row, went UB on the thrusters. I rested about 10min and did 2 extra sets of this, with 12 cal row and 8 thrusters because I hate thrusters and don't like how they make me feel

8/26/2020

My shoulders. lats, and soul are still feeling pretty beat up after Monday and Tuesday, so I scaled back some of this to give me a little bit of a break. 

 A. Push Jerks: 6 TnG reps every 2 min x 4 sets

165lbs

+
10-8-6-4-2
CTB Pull-ups
*Easy Bike bw sets
*move back to CTB as soon as you can do the next set UB with good form
+
B1. Strict HSPUs; AMRAP in 30 seconds x 3 sets; rest 20 seconds

4/4/2 - 5/3 (failed 4th rep) - 3/3/2

B2. Seated Straddle DB Strict Press; 15 for time @ 25-30lbs x 3 sets; rest as needed bw sets

25 seconds - 35 seconds - 30 seconds

8/25/2020

Every 2min for 5 sets:

50' HSW AFAP
*1min cap per set

The first three sets were pretty quick, but sets 4 and 5 dropped off pretty quickly and I didn't make the cap on set 5. It's a pretty tight cap for me for this volume of hsw

10min EMOM:
Odd: 16 Cal Row
Even: 14 Burpees

I made it through this without having to take a break, but when I finished I was on another planet and I was in no position to do anything other than lay down for a while when I finished. I ended up skipping the AMRAP. I held 1400+ cals/hr on the row until the last minute, where it dropped to about 1200 cals/hr, and I finished the burpees in 40-45 seconds

8/24/2020

10min EMOM

Odd - 3 Bar MU

Even - 3 squat snatch @ 135lbs

I had to sub bar MU in for ring MU because I would have interfered with a class in order to use the rings. Missed the first 3 squat snatches, made the rest

21-15-9:

CTB Pull-up
Power Clean @ 95#

6:10

14/7 on the PC and 6/5/5/5 for C2B on the round of 21, 5/5/5 for the round of 15, 4/3/2 on the PC and 3/3/1s on the C2B

Not happy about this at all. Lats blew up in the during the first 21 C2B and I did not like how unstable my left shoulder felt during the last 15 or so C2B. Grip blew up during the round of 15 power cleans. It was also so hot and humid in the gym everything was wet, so I had to use more chalk more frequently than I would have like to. I would flown off the pull-up rig or accidentally thrown a barbell had I not taken the chalk breaks.

2 Rounds:
25 Cal Row
500m ski @ low effort recovery
25 Cal Bike
500m ski @ low effort recovery

Had to sub a ski erg for the run, it was pouring out when I got to the gym and I wasn't able to move a runner because a class was going on. I held 1400+ on the row, 1300+ on the bike, and ~2:28/500m on the ski

8/21/2020

A. Hang Power Snatch + Hang Squat Snatch; 1 on the 90 seconds for 8 sets

I stayed pretty light with these and tried to be mindful of technique on each rep. I did the hang power snatch from above the knee and the hang squat snatch from the hip. I used 95lbs for sets 1-3, 115lbs for sets 4-6, and 135lbs for sets 7-8

B. OHS: 10 reps on the minute for 3 minutes @ mod load

I used 115lbs for this and I genuinely think it contributed to how poorly I did on the following piece. OHS, particularly when I have to do them quickly, seem to really tax my shoulders and quads and I have a very hard time recovering from them.

Row 1k @ 30min pace, directly into:
60 Wall Balls for Time @ 20lbs
rest 4min
Row 750m @ 5k pace, directly into:
40 Wall Balls for Time @ 30lbs
rest 4min
Row 500m @ 2k pace, directly into:
20 DB Thrusters for Time @ 50lbs/hand

I was looking forward to this part, and I hope to see literally this format and/or something similar moving forward as part of a progression or even as just a place holder. I think it'll be really helpful. However, it went extremely poorly today and I'm very frustrated and disappointed with my performance. My legs blew up on the first row and my arms blew up around 30 wall balls into the first set. My breaks between movements were just way, way too long and I have no idea why I felt so terrible during this. Warming up for it i felt great and was moving well, then I immediately got my ass handed to me. 

Set 1) 6:56 - 2:01/500m row, 20/20/10/10 wall balls - I wasn't sure about the pace for this part or the next, but initially felt comfortable pushing the row on this portion. This was a bad idea. My arms blew up around 30 wall balls, and my breaks for this and moving forward were just way too long. Almost 3min to do 60 wall balls is not good.

Set 2) 5:28 - 1:57.8/500m row, 10s on the wall balls - I have no idea what my 5k time trial pace is, and this seemed like a good pace based on how I felt at the moment. Moving to the wall balls, I continued to fall apart. Breaks were north of 20 seconds.

Set 3) 4:55 - 1:42.5/500m, 5s on the db thrusters - Here is where I should have exercised some caution and scaled back on the row, but I am stubborn and felt it was the only part of this I could execute with any intensity. That didn't help the db thrusters. In general db thrusters just ruin my day, but these were awful. Each set of 5 felt like it was a max effort attempt and it took just over 3min to do 20 of them.

8/20/2020

A. Push Press: 3 reps x 2 sets; rest 2 min

185lbs - 205lbs

B. Push Jerks: 8 TnG reps every 2 min x 3 sets

165lbs - 185lbs - 185lbs

C. Strict Weighted Pull-Up: 2 reps @ 80-85% 1RM; rest 1:30; continue sets until failure, max of 10 sets

Used a 55lbs dumbbell this week, we don't have a 60lbs one so I'll use a 70lbs one next time

D1. Strict HSPUs; AMRAP in 25 seconds x 3 sets; rest 20 seconds

9 (3s) - 7 (5/2) - 8 (7/1)

Apparently I left my ability to do sHSPU at my apartment and didn't bring it to the gym 

D2. Seated Straddle DB Strict Press; 25 for time @ 20lbs x 3 sets; rest as needed bw sets

Not much of a straddle for these, and they are still very humbling

:38 - :46 - :49

8/18/2020

10min EMOM:

Odd: 15 cal row
Even: 13 burpees

10min EMOM:
Odd: 14 cal row
Even: 12 burpees

Somehow made it through both EMOMs without having to take a break at any point. I held over 1400cals/hr on both for the row and finished the burpees in 33-40 seconds

5min AMRAP:
8 Cal Row
8 Burpee

4 Rounds + 8 burpees

Didn't have much left at this point. But I held about 1200 cals/hr on the row and did what could be considered burpees after the row. 

8/17/2020

I skipped the complex because I was far more concerned with the PS/WB/Squat Snatch portion and wanted to spend a while warming up for that 

2 Sets:

10 Power Snatch @ 115#
30 Wall Balls @ 30#
5 Squat Snatch @ 155#
rest 4min bw sets

Set 1) 4:05 - 3/3/2/2 on the PS, 8/8/8/6 on the wall balls, singles on the snatches (no misses, 1min total time for this part)

Set 2) 4:40 - 4/3/3 on the PS, 10s on the wall balls, singles on the snatches (no misses, not sure about total time for the snatches)

I somehow made it through this without missing a snatch, but my low back was toasty and I really had to rip that bar off the ground. After the first set I tried to push the power snatches and wall balls on the second set, but the cost was that I lost a lot of time on the second set moving from the wall balls to the barbell and between reps of the snatches. 

2 Sets:
10 Box Step Overs @ 50#
5 Squat Cleans @ 185#
20 ALT Pistols
5 Squat Cleans @ 205#
rest 3-4min bw sets

Set 1) 4:50 - not sure about how long it took to do each movement, but the box stepovers and pistols were a bit squirrely this first set

Set 2) 4:26

8/14/2020

 8 Sets:

5 Front Squats @ 155#
25' Walking Lunge w 50# DBs at side
15 Wall Balls @ 30#
ride bike easy for 1-2min bw sets

Sets 1-4 took about 1:30, sets 5-8 took about 1:40-1:50, and the last set took 1:30. I split the wall balls up into 5s

I had the energy to do the row, but I immediately started cramping quite badly in both legs, so I decided that the 120 heavy wall balls was enough for the day.

8/13/2020

 20min EMOM:

Odd: 14 cal row    
Even: 12 burpees

Made it to round 9 of the row (min 17) and hit the menu button on the rower too many times, and it reset. I went to another rower, waited until the top of the next minute, and finished the EMOM. I held ~1400 cals/hr on the row and finished the burpees in about 36 seconds on average. 

8/11/2020

A. Push Press: 5 reps x 2 sets; rest 2 min

145lbs - 165lbs

B. Push Jerks: 10 TnG reps every 2 min x 2 sets

165lbs - 185lbs

C. Strict Weighted Pull-Up: 3 reps @ 75-80% 1RM; rest 1:30; continue sets until failure, max of 10 sets

I have no idea what my 1rm is for this so I used a 50lbs db and made it through 10 sets

D1. Strict HSPUs; AMRAP in 20 seconds x 3 sets; rest 20 seconds

10 - 10 - 8 

D2. Seated Straddle DB Strict Press; 20 for time @ 20lbs x 3 sets; rest as needed bw sets

These were...humbling - :22 -:30 - :33

8/10/2020

So I had an exam this morning and got maybe 4 hours of sleep throughout last nigh, despite trying to avoid that. You could say I felt a little rough going into this. I skipped the power cleans and changed the row/DL/clean part quite a bit. I did the bike/bs/snatch at the same pace and week, partially because that's how it was written in your email, partially because I didn't ask if that was on purpose, and partially because of the lack of sleep.

3 Sets:
1000m Assault @ 2:02/1k pace
10 Back Squats @ 60% 1RM
5 Squat Snatch @ 135 for time
rest 3min with easy spin bw sets

Set 1) 4:25, :50 for the snatches, no misses

Set 2) 4:50, 1:05 for the snatches, 1 miss (plates were slipping off the bar, I was trying to pull the bar off the ground when it was way too far in front of me, and I ended up missing and dropping the bar in front of me)

Set 3) 4:45, no misses on the snatches

Obviously, I wasn't exactly feeling great, but it is still frustrating and strange I have so much trouble with cycling squat snatches. On the plus side, my shoulder held up and the back squats felt better this week than last week

3 Sets:
500m Row (increase pace each set - 1:58/500, 1:55/500, 1:52/500)

5 UB squat cleans @ 155lbs

Didn't record times for the sets but I tried to be quick about it, so I don't think they were more than like 2:45 at most

8/5/2020

30-20-10' of HSW
10-10-10 TTB
rest 3min
x2 TOTAL SETS

Set 1 - 2:37, for this set I did the HSW in 10ft increments out of curiosity and split the t2b into 5s

Set 2 - 2:32, for this set I did UB sets of 30ft, 20ft, and 10ft HSW and split the t2b into 5s

3 Sets (lowered rep volume so be sure to hit all 3 sets)
12 Cal Ski
8 S HSPUs
30' FRWL @ 50# DBs
10 C2B
rest 120 seconds
12 Cal Ski
10 STOH @ 50# DBs
30' Walking Lunge (Dbs at side @ 50#)
6 Bar Muscle Ups
rest 4min 

Made it through all three sets but this combo is really rough, particularly the second part. I also did FRWL for both parts because I don't read good. I split the C2B into 5s for each set and the bar MU into 3s for the first two sets before going UB on the last set

Set 1 - 2:44 for the first part, 2:40 for the second

Set 2 - 2:45 for the first part, 2:45 for the second

Set 3 - 3min for the first part, 2:28 for the second

8/4/2020

AB - 3 x 10sec @ 100% effort; rest to full recovery

Used a C2 bike and forgot to record power output for each set

+
20min EMOM:
Odd: 40 Sec Max Cal Row
Even: 40 Sec Max Burpee (just extend hips at top with hands over head)

Averaged 13 cals on the row and 11 burpees

8/3/2020

Both of these were very difficult and extremely demoralizing. I haven't been this frustrated with how poor a training day has gone in  long time and this was infuriating. The only plus side was that I didn't miss any snatches. However my shoulder felt weird, nothing alarming, but not what I'd call ideal.

3 Sets:
1000m C2 @ 30min pace
10 Back Squats @ 60% 1RM
5 Squat Snatch @ 135 for time
rest 3min with easy spin bw sets

Did the back squats at 205lbs and went UB for each set. For the C2 I held about 2:02/1k pace because I have no idea what my 30min time trial time is. I had to use one barbell and change the weights for this one and the row/DL/clean one. 

Set 1 - 4:20, :45 for the snatches

Set 2 - 4:30, :50 for the snatches

Set 3 - 4:35, :55 for the snatches

3 Sets:
500m Row @ 30min pace
10 Deadlifts @ 65% of 1RM
5 Squat Cleans @ 185lbs for time
rest 3min with easy spin bw sets 

Did the deadlifts at 275lbs and had to scale the squat cleans to 185lbs. My posterior chain was smoked by the time I got to this part and I was having trouble standing up 185lbs cleans while warming up. I felt incredibly weak for this part, and had to split the DL into 4/3/3 for the first set then 6/4 for the last two. I held a 2:02/500m pace for the row.

Honestly I've felt really weak since that squat cycle and I frankly did not like that cycle at all in any way. My squat speed, particularly standing up, was very slow for the cleans and slow for the snatches.

Set 1 - 4:15, :57

Set 2 - 4:05, :50

Set 3 - 4:07, :47

7/31/2020

A1. OHS; 10 reps @ mod load x 2 sets; rest exactly 15 seconds

135lbs for both sets

A2. Wall Balls; AMRAP in 60 seconds @ 30# ball x 2 sets; rest 3min bw sets

24 for set 1 (split into 6s), 20 for set 2 (8/6/6)

A1 and A2 is a fun but pretty gnarly combo for me. Legs blow up very quickly, and that heavy wall ball is tough on my shoulders. 

+
5min AMRAP:
4 Burpee Over Row Erg
10 Cal Row
30 Double Unders
rest 2:30 bw sets
x3 total sets

Set 1 - 3 rounds + 10 cals

Set 2 - 3 rounds + 7 cals

Set 3 - 3 rounds + 6 cals

Held 1200 cals/hr on the first two sets, dropped it to 1100 on the last set to try and push the burpees more. The burpees were where I lost the most time