1/24/2022

A. Split Jerk; build to a tough single

275lbs, I'd say this was somewhere between a 'moderate' and 'tough' single

B1. SA OH DB Cossack Squat; 6/side x 3 sets; rest 30 seconds
B2. Barbell OHS @ 22x1; 6 reps x 3 sets; rest as needed
B1 and B2 done

3 Sets:
1min Assault Bike @ 300 Watts (Legs Only)
directly into:
30 Sec AMRAP DB Front Squats @ 50lbs
rest 30 seconds
30 Wall Balls for time @ 30lbs
rest as needed with easy bike spin

Set 1) 13 DB FS, UB wall balls (:58)

Set 2) 12 DB FS, 20/10 WB (1:12)

Set 3) 11 DB FS, 10s on the WB (1:22)

This was far and away a lungs/shoulder workout and squatting fatigue really only came into play during the last 10 wall balls. The past several months the only time my legs get fatigued, and they get really fatigued, is during the rowing intervals. 

1/20/2022

A. Split Jerk (no pause this week); 10 singles @ 85%+ 1RM; rest 2min bw sets

255lbs x4, two misses, 235 x2 

First 4 felt great then I suddenly forgot how to do a split jerk

B1. SA OH DB Cossack Squat; 6/side x 2-3 sets; rest 30 seconds
B2. Barbell OHS @ 22x1; 6 reps x 2-3 sets; rest as needed

B1 and B2 done

2 Sets:
15 DB Front Squats
1min Bike @ recovery effort
25 Wall Balls @ 30lbs
1min Bike @ recovery effort
50 Air Squats
4min recovery bike

UB DB FS and WB, maybe 100 watts on the bike, 50 air squats took about 1:40

 

1/18/2022

Row 3k: 500m @ 2k pace into 2500m @ 2:05-2:10 pace
*focus on posture during the 2500m portion - sit-up straight, legs first drive, keep SPM lower
rest 6-8min on bike
x2 SETS

Set 1) 1:41.9/500m for the first 500m, then around 2:06/500m or so for the remainder

Set 2) 1:41.9/500m for the first 500m, 2:07/500m for the next 500m, then 2:00/500m for the remainder

Strokes per minute for the slower paces were around 24/min, give or take one

1/17/2021

A. Squat Clean: 1.1.1 x 4 sets; rest 20 sec b/t reps; rest as needed b/t sets - 65,70,75,80% 1RM from two weeks ago

205 - 225 - 235 - 255

While my legs were feeling strong enough to stand these up, my technique didn't feel as good so I stopped after four sets

B. Front Squat: 5 reps @ 82-85% of last week 3RM x 4 sets; rest 2-4 min
I used 225lbs for these, not sure what the 3RM is as I skipped it to make sure I got other work in

4min Clock:
24 Cal Row
16 Hang Power Snatch @ 95#
AMRAP Ring Muscle Ups in remaining time

12 MU (4s) - Had about 2min to get these done.

I'm a little frustrated with this one because of how taxing the MU and HPS were on my breathing. The MU have historically taken a lot out of me and I have serious issues maintaining consistent rest times and consistent sets. As for the HPS, I just really don't like them and they were more of a shoulder/breathing issue than a grip one.

rest 2min

4min Clock:
24 CTB Pull-ups
16 DB Squat Cleans @ 50lbs
AMRAP TTB in remaining time

22 T2B (6/6/4/6) - Had a little under 2min to get these done

The C2B were very frustrating (8/8/4/3/1). I'm not expecting to go unbroken or even near it, and I'm aware that there was a potent combo of muscle and respiratory fatigue, but these go very quickly and I'm having a very hard time recovering between sets of these and ring/bar MU. 
rest 2min bw sets

4min AMRAP:
7 Box Jumps
9 Push-ups
11 Air Squats

3 rounds + 7 box jumps

Honestly didn't care too much about this one, just kinda moved through this one

1/13/2022

Only had time for the row today

B. Row Longer Development
Row 2k
buidling by 4-5 seconds every 500m
rest 4min bw sets
x3 total sets

Honestly I didn't even bother trying to get onto a bike during the rest intervals, that 4min of rest would magically become 5min and I decided to sit on the rower instead.

Set 1) 2:00.7/500m -> 1:56/500m -> 1:51.2/500m -> 1:46.7/500m

Set 2) 2:00.7/500m -> 1:55.4/500m -> 1:50.9/500m -> 1:46.1/500m

Set 3) 2:02.3/500m -> 1:57.8/500m -> 1:53.8/500m -> 1:49.9/500m

I am extremely disappointed and frustrated with these intervals, particularly the last one. The level of fatigue in my legs and how quickly it accumulates does not make sense to me. It feels like I've done assault bike sprints into thrusters for the last 1k of the second interval and most of the last interval. I'm aware that the goal pace of a 1:42/500m is very aggressive, and trying to hold a 1:45/500 for the last 500m is aggressive, but it does not make sense how quickly my legs give out. 

1/12/2022

A. Strict HSPUs; 30 for time

4:42 - 8 sets of 3, one set of 6

B. K HSPUs; 30 for time

2:29 - 10/6/7/7

It would be tempting to see this as a massive improvement, but I think this is just an exceptionally good day. These are still wildly inconsistent and there has been minimal consistent improvement, just brief moments were I don't suck at them

Burpee Speed Intervals:
10min EMOM:
Odd: 15 Sec Ski for max cals
Even: 9 BFB
+
10min EMOM:
Odd: 15 Sec Row for max cals
Even: 8 Burpees to 12" touch
+
10min EMOM:
Odd: 15 Sec Bike for max cals
Even: 7 Burpee Box Jump Overs @ 24"

Did the EMOMs, finished the burpees for each one in less then 30 seconds

1/10/2022

A. Split Jerk w 1 sec pause in catch; 10 singles @ 75% 1RM; rest 2min bw sets

225lbs

B. DBL KB OHS @ 2211; 5-6 reps x 4 sets; rest as needed

Stayed pretty light on these. Had some trouble keeping my arms locked out
+
4 rounds for time of:
15 TTB
20 Thrusters @ 75lbs
65 double-unders

13:10 - 5/5/5 T2B, 10/10 thrusters, 35/30 dubs for the first three rounds then 10/5, UB, UB for the last round. Did this at 75lbs because I can't read

1/8/2022

A. Seated DB Arnold Press; 8 reps x 3 sets; rest 2min

35lbs

B1. Single Arm Db Upright row; 6arm x3 sets; rest 30 seconds

35lbs

B2. DBL DB Lateral Raise; 8 reps x 3 sets; rest 60 seconds

10lbs

3 sets, each in as big of sets as possible - force yourself to do big sets so we can make this dense on your grip:
8 power snatch 115#
8 bar muscle ups
8 power clean 115#
12 CTB

rest 3 min bw sets

This was not sustainable the way you originally wrote it. I reduced the total number of C2B and total sets. This was by far a lungs/barbell cycling issue and I don't think I ever had issues with my grip. Trying to do large sets was fine, and I was able to go UB on the PS, BMU, and PC, but the cost was rest times that were frankly absurd. Also, my lats blew up like immediately and I was having a lot of trouble with the C2B. During the last set I noticed I was heavily biasing my right side as during the eccentric of the C2B and it was causing some medial left elbow pain

1/5/2022

A. Strict HSPUs; AMRAP UB.AMRAP UB.AMRAP UB x 4 sets; rest 30 sec bw clusters; rest 3min bw sets

11/3/2 - 6/3/2 - 6/2/1 - 7/2/1

I give up on sHSPU. I realize my shoulders are a bit tired after yesterday, but after 6+ years I still have no pressing endurance and don't think I've made much if any progress with sHSPU

+
Burpee Speed Intervals:
On the 2min for 4 sets:
10 Cal Row
8-10 BFB
+
On the 2min for 4 sets:
10 Cal Row
8-10 Burpees to 6" reach
+
On the 2min for 4 sets:
8-10 Cal Bike
7 BBJOs @ 24"

Each of the working sets for all of these took about 1min

1/4/2022

A. Split Jerk w 2 sec pause in catch; 10 singles @ 65% 1RM; rest 2min bw sets
185lbs

Squat Endurance Progressions:
3 Rounds for Time:
4 Squat Snatch @ 95lbs
24 UB Wall Balls @ 20#
4 Squat Cleans @ 95#
12 Ub Thrusters @ 95lbs

11:53 - rest breaks, especially after the wall balls and thrusters, were far too long. This was predominately a lung and shoulder endurance issue, with squat endurance really only coming into play during the last 6 thrusters

1/3/2022

A. 20 Shoulder CARs per arm per direction

B1. Banded Shoulder Ext. Rotations - 15 reps x 3 sets

B2. Banded Shoulder Int. Rotations - 15 reps x 3 sets

B3. Banded Pull-Aparts - 15 reps x 3 sets

Row Intervals:
Row 1k x 5 total sets:
Sets #1-2 - 750m @ 2:02/500m + 250m @ 1:52/500m
Sets #3-4 - 750m @ 2:00/500m + 250m @ 1:52/500m
Sets #5 - 750m @ 1:58/500m + 250m @ fastest possible pace

During the last 250m of the last set I build to a 1:25/500m pace. No issues executing this as written