11/30/2020

A. Below knee paused squat snatch x1/Squat snatch x1; rest 2 min x 5 sets of the complex

95 - 125 - 135 - 145 - 155

B. Power clean x 1.1.1.1.1 x3 sets; rest 12 sec/2 min

185 - 205 - 225

C. Back Squat; 4 reps x 6 sets @ 80-85%; rest 2min bw sets

285lbs

+
Every 2min for 8 sets (4 of each couplet)
Odd Sets:
8 Power snatch @ 95#
8 BF Burpees
..
Even Sets:
6 BMU
8 BF Burpees 

Finished each set in about 50 seconds, went UB on everything

11/23/2020

A. Squat clean/Push Jerk singles, 1 rep every 20 sec for 6 reps, rest 2 min x 4 working sets, crisp and quick lockout with good footwork

185lbs for each set

B. Back Squat; 6 reps x 4 sets @ 80%; rest 2min bw sets

265lbs

+
Open 16.3
AMRAP in 7 minutes
10 Power Snatches (75lb)
3 Bar Muscle-Ups

6 rounds + 10 PS

I broke the PS into 5/5 and did first three rounds of bar MU as singles. I had anticipated my grip would blow up pretty quickly but after three rounds I felt confident going UB on the bar MU for the remainder of the workout. Hindsight being 20/20, I think I would have started going UB from the start
...
rest 5min
...
50 BFB For Time

3:29

11/20/2020

A. Squat snatch; waveload
Wave 1: 3 singles, start at 79-84% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

165 - 170 - 175

No misses

Wave 2: 3 singles, start at 81-88% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts

170 - 175 - 180

No misses

Wave 3: 3 singles, start at 83-90% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts
rest 2-3 min between all waves

175 - 180 - 185

No misses
B. Hang Squat Clean + 4 Front Squats; build to a tough complex (3 working sets); rest as needed

Built to 245lbs

6 sets. one every 2min, alternate between:

Odd Sets:
10 Deadlifts @ 245#
10 CTB Pull-ups

15 pullups is too many at too high an intensity for me to feel confident doing them with how my shoulder continues to want to be problematic
...
Even Sets:
8 Power Cleans @ 115#
5 Ring Muscle Ups
1min cap on rounds

I have huge issues breathing during MU

11/18/2020

A. Power Snatch:

20 Sec AMRAP @ 65% - 135lbs
rest 1:40
30 Sec AMRAP @ 75% - 155lbs
rest 1:30
40 Sec AMRAP @ 85% - 175lbs
rest as needed
x2 sets

Set 1) 5 - 5 - 5 (all were singles)

Set 2) 8 (UB) - 7 (2/1s) - 4 (1s)

B. Perform 8 sets of 3 reps @ 2-4" shorter than "B" - make these fast and explosive reps

Not sure about the deficit but it was greater than last week

10 Thrusters @ 95#
10 BFB
10 Thrusters @ 95#
rest 1min
10 Cal Bike
15 Wall Balls @ 30#
10 Cal Bke
rest 3min
15 Wall Balls @ 30#
12 BFB
15 Wall Balls @ 30#
rest 1min
10 Cal Bike
12 Thrusters @ 95#
10 Cal Bike
rest as needed
x2 TOTAL SETS 

Times noted are for each working portion

Set 1) 1:40 (UB thrusters) - 2:04 (UB WB) - 2:08 (UB WB) - 2:03 (UB thrusters)

Set 2) 1:47 (UB thrusters) - 2:31 (10/5 WB) - 3:18 (5/5/5 WB) - 2:00 (UB thrusters)

My shoulder blew up pretty quickly, the thruster/burpee and wall ball/burpee combos were the worse. I'm not entirely sure how I held it together to go UB during the first set, but I had a hard time lifting my arms over my head by the end. During the second set the wall balls were the worst part, I tried to keep to short rest breaks but my shoulders were toasted by that point. Somehow the combination of a C2 bike and thrusters was more palatable than wall balls and burpees. For the bike I was between 1000-1100 cals/hr, which is a little on the slow end as far as I'm concerned, but it was consistent, so there's that.

11/17/2020

1min AMRAP TTB

34 reps (UB)

rest 1min

1min AMRAP Double Unders

113 reps (UB)

rest 1min

1min AMRAP HSW

66ft (15ft segments)

5 RFT:
1000m Assault Bike
500m Row 

21:15

Round 1 - 1:58/1k, 1:57/500

Round 2 - 1:58/1k, 1:57/500

Round 3 - 1:58/1k, 1:55/500

Round 4 - 1:58/1k, 1:52/500

Round 5 - 1:55/1k, 1:49/500

I lost some time during the transitions because I would reset each machine to count down from 1000m or 500m, and I think I was a bit too conservative for the first 3 rounds, but not bad overall

11/16/2020

A. Squat clean/Push Jerk singles, 1 rep every 20 sec for 6 reps, rest 2 min x 3 working sets, crisp and quick lockout with good footwork

135 - 155 - 175

B. Back Squat; 8 reps x 4 sets @ 75%; rest 2min bw sets

245lbs

Every 3min for 4 sets
6 Squat Snatch @ 115#
9 cals Bike (C2)
12 BFB

Set 1) 1:44 - UB squat snatches

Set 2) 1:41 - UB squat snatches

Set 3) 1:52 - UB squat snatches

Set 4) 1:58 - UB squat snatches

This was extremely unpleasant. I ended up resting an extra 15 seconds after set 2 and an extra 30 after set 3 because my recovery was not good at all during this and I was in pretty rough shape.

Every 3min for 4 sets
7 BMU
9 cals Bike (C2)
3 Squat Snatch @ 155# 

Set 1) 1:44 - UB bar MU, singles on the snatches

Set 2) 1:55

Set 3) 2:00

Set 4) 2:00

This was also unpleasant. The heavier snatches just take a really long time for me. I was able to get the first two done in a reasonable, but still too slow, amount of time. But getting the third one done took a while. I didn't miss any, but each one took a lot out of me and I had to rest a lot before attempting the third one.

11/13/2020

A. Squat snatch; waveload

Wave 1: 3 singles, start at 77-82% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

160 - 165 - 170 
Wave 2: 3 singles, start at 79-84% of best snatch, add 2.5-5bs/side each make, rest 60 sec bt lifts

165 - 170 (miss) - 175

Wave 3: 3 singles, start at 81-86% of best snatch, add 2.5-5lbs/side each make, rest 60 sec bt lifts

170 - 175 - 180

rest 2-3 min between all waves
B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 84-88%, rest 3 min bt complexes x 5 working sets

225 - 235 (missed the jerk) - 235 - 225 - 225

Split jerks didn't felt sloppy and unstable when I bumped the weight up to 235lbs so I dropped back to 225. Somehow my shoulder felt more stable with the snatches than the jerks

On the 2min for 8 sets, alt between:
Odd:
10 Thrusters @ 95#
8 BFB

Even:
12 Wall Balls
8 Burpee

Each set took ~48-55 seconds, UB thrusters and wall balls

11/11/2020

A. Power Clean;

20 Sec AMRAP @ 185lbs
rest 1:40
30 Sec AMRAP @ 205lbs
rest 1:30
40 Sec AMRAP @ 225lbw

rest as needed
x2 sets

Set 1) 5 - 6 - 5

Set 2) 6 - 5 - 5

B. Deadlift; build to a tough set of 10 for the day

355lbs

C. Perform 10 sets of 2 sHSPU @ 2" deficit- make these fast and explosive reps
Did 4 reps the last set

For Total Time:
3 Rounds:
6 Ring Muscle Ups
12 Alt DB Snatch @ 50#
into:
3 rounds:
14 CTB
7 two arm DB power snatch 50#

12:15 total time

First 3 rounds took 5:25, I split the MU into 3/3 and went UB on the db snatch. I'm not sure how long of a 'break' I took between the 3 rounds but I'd guess the second 3 rounds took about 6:30-6:40. On the second 3 rounds I went 4/4/3/3 on the C2B and 4/3 on the double db snatches for the first two then 5/5/4 and UB on the last round. My shoulder is still in its socket, however I didn't have much urgency when moving through this.

11/4 and 11/5 2020

11/4/2020

B1. 15 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 4, rest 90 sec

B2. AMRAP UB pike HSPU to 1"" deficit (toes or knees on box) x 4 rest 90 sec
B3. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 x 4 sets p/ arm, rest to recovery

I cut a set off this because it takes a really long time to do, and I used 25lb dbs for B1 and B3. For B2 I got like 20+ reps each time, which seems excessive. I got 5-6 reps on each arm for B3

6 Sets:
200m Run @ mod effort
11 STOH @ 115#
13 CTB Pull-ups
easy bike for 2min bw sets
*goal is that every set of STOH/CTB UB

I went UB on each set. But after the second set I had to wait like 20 seconds before I could start the C2B. Each set took about 2min, the last one took about 2:20. My arms were and are very sore, probably wasn't a good idea to do the snatches and all that other stuff the next day.

11/5/2020

A. Squat snatch; waveload
Wave 1: 3 singles, start at 75-80% of best snatch from 1RM last week, add 5lbs/side each make, rest 60 sec bt lifts

155 - 160 - 165

Wave 2: 3 singles, start at 77-82% of best snatch, add 5bs/side each make, rest 60 sec bt lifts

160 - 165 - 170

Wave 3: 3 singles, start at 79-84% of best snatch, add 5lbs/side each make, rest 60 sec bt lifts

165 - 170 - 175
rest 2-3 min between all waves

No misses for any of these, and they felt much better than the split jerks for the complex

B. Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 80-84%, rest 3 min bt complexes x 4 working sets

I only did 4 sets due to time and used 225lbs for each set. The split jerks felt gross, but I suspect the 66 STOH and 78 C2B the day before may have affected that

Volume Build Row/WB:
10min EMOM:
Odd: 30 Sec Row for Cals
Even: 30 Sec WB for reps
rest 2:30

x2 sets

I cut one set off this because days where I have snatch work along with a lifting component, then something like this row/wall ball thing, take a very, very long time for me to get through. In hindsight, I should have cut the snatches down as well as do 4 sets of the lifting portion. I felt good enough to do 3 sets, however I didn't have the time to do 3 sets.

Set 1 - 10 cal row and 14 wall balls each round

Set 2 - 10 cal row and 15 wall balls each round

11/3/2020

3 Sets: 

50' HSW
75 Double Unders
20 TTB for time
rest 3min bw sets

HSW in 25ft segments

Set 1) 2:20 - UB dubs and T2B

Set 2) 2:18 - UB T2B

Set 3) 2:28 - UB dubs and T2B

2min Clock:
12 BFB
AMRAP Row Cals in remaining time
rest 2min
x4 sets

Set 1) 25 cals

Set 2) 24 cals

Set 3) 25 cals

Set 4) 25 cals

2min Clock:
12 Burpees
AMRAP Bike Ski in remaining time
rest 2min
x4 sets 

Switched this one to regular burpees and had to use a ski erg

Set 1) 21 cals

Set 2) 20 cals

Set 3) 21 cals

Set 4) 21 cals