9/30/2020

A1. Bench Press: 10 reps x 3 sets; rest 1min

145lbs for each set because I'm comically bad at bench press

A2. Strict Chest to Bar Pull-Ups: AMRAP (-1) + slow controlled negative on final rep x 3 sets; rest 2min

Couldn't use the rings today due to a few large classes so I switched to strict C2B

10 - 7 - 6

+
3 sets:
5min Clock:
15 HSPUs
15 Deadlifts @ 225#
15 BFB
80 Double Unders
AMRAP Row Cals in remaining time
rest 2:30 bw sets 

Set 1) 2:59 - 5s on the hspu, 5s on the DL, 1:15 for the burpees, 33 cals (1100 cals/hr)

Set 2) 2:40 - UB hspu, 5s on the DL, 1:20 for the burpees, 36 cals (1100 cals/hr) - set 2 doesn't count because I had to rest more than 2:30 due to a bathroom break

Set 3) 3:30 - 5s on the HSPU, 5s on the DL, 1:15 for the burpees, 22 cals (1100 cals/hr)

9/24/2020

A. Hang Squat Snatch: Find a TnG 3 Rep Max

*No excessive pausing in the hang. You can quickly regrip, but no resting the bar in the hips for more than 2 seconds

195lbs - this is the best my shoulder has felt for quite some time, but it is pretty sore today

B. Back Squat: Find a 3RM

315lbs - not a 3RM, but close, I think I have 10 or so more lbs in this one

2 min working window, 30 sec rest/transition
16 wallballs + row cals
*Start at 14 Row Cals
If you successfully complete work in 2 min window, rest 30 sec and repeat, adding 2 row cals to next set
Continue in this fashion adding 2 row cals after every successful set completed inside 2 min until you fail to hit the target number

The worst part about this was trying to keep track of time. I made it through 6 sets but I don't know if I was 5 seconds slower or faster on the last set I did, so I stopped at 6. UB wall balls the entire time. 

9/23/2020

A. 9 TnG Push Jerks + 9 TnG Split Jerks: 3 complexes x 3 sets; rest as needed - tough but keep it technical

I used this as a warm up and stayed at 95lbs for each set

3 sets, each for time. Start a new set every 6 minutes
25 S2O 95#
20 CTB
15 lateral box jump overs 24"
5 Muscle Ups 

Set 1) 2:40 - 16/9 on the STOH, 12/8 on the C2B, and UB MU

Set 2) 2:55 - 16/9 on the STOH, 12/8 on the C2B, UB MU

Set 3) 4:40 - 9/8/8 on the STOH, 7/7/3/3 on the C2B, 3/2 on the MU

This was really intense. I held it together for the first two sets, but my arms were toast at the end of the second set. The last one was just about making sure I got through the reps before my arms fell off. 

9/21/2020 and 9/22/2020

 9/21/2020

A. Hang Power Clean + Front Squat + Squat Clean + Front Squat; 5 complexes to a tough load

135 - 155 - 185 - 205 - 225

B. Squat Clean; 20 sec AMRAP @ 77% x 4 sets; rest 2:20 bw sets

3 - 4 - 4 - 5 (UB), for the first three sets I did singles

11min AMRAP:
9 TTB
7 Hang Power Clean @ 95#
5 STOH @ 95# 

8 + 9 T2B - broke the T2B into 3s, the HPC into 4/3, and the STOH were UB. I had some grip issues but because my grip blew up. I didn't have any chalk and it was a really humid day in the gym, making everything a little wet. 

9/22/2020

Assault bike 6 min @50-125 watts lower than 10 min TT pace
Run 4min @ easy pace
x4 total sets

Used a C2 bike, held 1100 cals/hr for each set

9/18/2020

A. Squat Clean/Jerk w/ 2 sec pause at knee: 1.1 x 3 sets; rest 30 sec b/t reps; rest 2 min b/t sets - 80% of heaviest weight from block cleans last week

185 - 205 - 205

My main concern for the day was the following piece so I used this part as technique practice.

Every 4min for 4 sets:
15 Deadlifts @ 185#
15 Cal C2 Bike
15 Power Snatch @ 75# 

I used a C2 bike for this and that probably saved me. An assbike or an echo bike would have been significantly harder and I'm not sure I would've made it through 4 sets using that piece of equipment. It's a good thing I don't get points for technique because the power snatches were done in the grossest and fastest way possible

Set 1) 1:44 - UB DL, 1400 cals/hr on the bike, UB PS

Set 2) 1:48 - UB DL, 1400 cals/hr on the bike, UB PS

Set 3) 2:12 - UB DL, 1300 cals/hr on the bike, 10/5 PS

Set 4) 2:55 - 5s on the DL, 1100 cals/hr on the bike, 5/5/3/2 on the PS

9/15/2020

4min AMRAP:

8 Cal Row
8 BFB
35 Double Unders
8 TTB

2 Rounds + 5 Cal row

Held 1500 cals/hr on the row, UB dubs, UB T2B

rest 2min

8min AMRAP:
12 Cal Row
10 BFB
50 Double Unders
10 TTB

2 Rounds + 50 Dubs

Held 1200 cals/hr on the row, UB dubs, UB T2B

rest 2min

12min AMRAP:
15 Cal Row
12 BFB
65 Double Unders
12 TTB 

2 Rounds + 8 cals

Held 1100 cals/hr on the row, 35/30 on the dubs, UB T2B

Better day today than the previous several. However, I don't have an intermediate speed on burpees, its either fast or slow. Transitions slowed down a bit on the last AMRAP. I changed the burpee technique from stepping into the jump over the bar in the first round to popping up, stepping forward, and then hopping over the bar in the second and third AMRAPs. That was a bit more sustainable but definitely slower

9/14/2020

A. Squat Clean + 2-3 Front Squats: 5 heavy; rest 2min

Changed this up a bit and skipped the cleans from the blocks. The complex went well, positions felt good and speed getting under the bar was good as well.

235 - 235 - 245 - 255 - 265

+
For Time:
3,6,9,12 of:
Clean and Jerk @ 135#
TTB

5:12

 - Singles on the clean and jerks

 - 3, 3/3, 5/4, UB on the T2B

rest 7min

4 Rounds for Time:
8 DB Power Cleans @ 50#
50' FRWL
6 Muscle Ups (alt bar and ring)

I knew this one would be the one that just absolutely crushed me. From the start I scaled it to 6 MU, alternating between the bar and rings. The worst part were the lunges, starting in round 2, and I have no idea why. I knew they'd be bad going into it, and did 4/3/1 on the db power cleans to try and save some energy for those and the MU, but they just crushed me. The rest breaks started out well, but after the second round of lunges I fell apart. I was able to hold 3/3 on the MU until the last round, where I went UB, but I was on another planet at that point. I rested 10min before the last part. 

rest 10min

For Time:
6,7,8,9,10:
DB Front Squats
Bar Facing Burpees

I didn't finish this one. I made it through the round of 8, but about half way through the round of 7 burpees I was done. Each one was taking me like 8 seconds by that point and I was so toasted I could barely jump over the bar. The db squats went well, all things considered, and they're usually where I have problems because of my slow squat speed

9/10/2020

Every 5min for 4 sets:

12 Cal Ski
3-6 Muscle Ups
8 DB Bench Press Reps
10 CTB
? Strict HSPUs

I used 40lbs for the DB bench press because I don't like them and didn't want to do them, turned out to be a good idea because my shoulders and triceps blew up pretty quickly. I held 1100 cals/hr on the ski

Set 1 - 6 MU, 8 DB bench press, 10 UB C2B, 7 sHSPU (4/3)

Set 2 - 6 MU, 8 DB bench press, 10 UB C2B, 6 sHSPU (4/2)

Set 3 - 3 MU, 8 DB bench press, 10 C2B (6/4), 4 sHSPU

Set 4 - 3 MU (2/1, tried to quickly do 2/2 but failed the dip on the last MU), 8 DB bench press, 10 C2B (6/4), 3 sHSPU

9/9/2020

A. Snatch Pull (below knee) + 2 x Hang Squat Snatch (anyhow) + 1 OHS: 3 complexes @ moderate load/working speed; rest as needed

I used this as a warm up for part B and used 95-115lbs for each set

B. Squat Snatch: 1.1.1 x 3 sets; rest 20 sec b/t reps; rest as needed b/t sets - 70-75% working speed

I added an extra set because squat snatches felt uncharacteristically good today. Set 1 was at 165lbs, sets 2 and 3 were at 175lbs. I felt a little slow getting under the bar but otherwise had no issues. 

C. Back Squat: 3 reps x 3 sets; rest 2 min

I used 235lbs for each set
+
3 sets, start a new set every 8 min
2 min row @ target 19.1 pace + 50-100 cal/hr, into
50 wallballs for time 
Easy bike erg in the remaining time

I have been extremely frustrated with how poorly I've recently handled the combination of rowing and wall balls, mostly wall balls in general. I decided to push this to 30 reps with the 30lbs ball and 20 reps with the 20lbs ball because of that frustration. It did not pan out well. The drop off on the wall ball time was ridiculous and I got absolutely crushed by the 30lbs ball. There isn't one thing that stands out as the biggest issue either, and there was no way I was gonna complete this with 50 reps of 30lbs wall balls. Should I have done less than 30 reps with the 30lbs ball? Probably

Set 1) 1100 cals/hr, 4:30 total time (2:30 for the wall balls)

Set 2) 1100 cals/hr, 5:01 total time (3:00 for the wall balls)

Set 3) 1100 cals/hr, 5:48 total time (3:48 for the wall balls)

9/8/2020

Every 3min for 4 sets:

50' HSW
15 TTB
*2min cap per set
Finished sets 1 and 2 in about 1min, maybe a few seconds more. Set 3 took about 1:30, and set 4 took about 1:50. I went UB on the T2B for sets 1-3, then 10/5 for set 4. I completed the HSW in 25ft increments and went UB on all but 3 of those. 

ALT EMOM for as long as possible:
Odd: 15 Cal Row
Even: 15 Burpees

I made it through 8min, was pissed at how poorly I executed this, rested a few minutes, and did 4 more minutes. My arms blew up during the first 15 burpees, and those in general just crushed me. I held 1400 cals/hr on the row for the first two rounds, 1300 for round 3 and 1200 for round 4. On the second EMOM I did I held 1400 cals/hr on the row for both rounds. Not happy with how the burpees felt or how quickly they became the limiting factor. 

A. Push Jerks: 4 TnG reps every 2 min x 4-5 sets

185lbs for each set

B. Muscle Ups; 4 on the min for 6 minutes

I could tell by minute 3 I was having issues with the dip portion due to poor muscle endurance. Breathing is also a huge issue for me on MU

C1. Strict HSPUs; AMRAP in 40 seconds x 4 sets; rest 10 seconds

11 (3/3/5) - 10 (3/3/2/2) - 9 (3/3/2/1) - 7 (3/2/2)

I've given up on ever being competent at sHSPU

C2. Seated on Floor DB Strict Press; 10 reps @ heaviest DB possible x 4 sets; rest as needed

I used 35lbs db and was immediately crushed. The first 3-4 reps were quick and then I immediately hit a wall on reps 5-6 and had to split the sets of 10 into two smaller sets