2/23/2022

EMOM 12 min
1- 8 power snatch 95# + 3 BMU
2- 10 burpees
3- 8 thrusters 95# + HSW - I got maybe 9 feet and do not think this was a useful way to get touches on hsw, doing a hsw on its own would have been a better use of my time
4- rest
*45 Sec cap per minute
+
EMOM 12 min:
1- 3 squat clean 155# + 6 bar facing burpees
2- 30 double unders + 6 box jump overs 24"
3- 6 CTB + 10 DB power snatch 50#
4- rest
*45 sec cap per minute

2/22/2022

20min EMOM:
Min 1: 3 Wall Walks
Min 2: 15 T2B - switched to T2B because the GHDs are on the other side of the gym from where I work out and also I didn't want to do GHDSU
Min 3: 10 Pistols - I decreased this to 10 because 20 was not realistic and I haven't done pistols in months

Min 4: 45 Sec Easy Bike
+
For Time (max effort)
30 Burpees
30 Cal Echo

Had to switch to an echo bike because the class was using the rowers

3:15 total time - I think I could have pushed the echo a little more (held 400+ watts the entire time) but I think there would have been a significant drop off, so much so that I think holding a consistent pace would have yielded better results. Burpees took 1:33, and shoulder fatigue was real for those. The bike took a similar amount of time

rest 3min, into:

12min Echo @ 30-60min pace
12min C2 @ 30-60min pace

2/21/2022

A. Squat Snatch; 2 reps x 3 sets; rest 2min 

125lbs

B. Squat Snatch; 3 singles; rest 2min

145lbs

I stayed very light for A and B because I'm still a little worried about my shoulder. These felt a little weird technique-wise, but other than that they went well

6min AMRAP:
14 Cal Row
8 DB Front Squats @ 50lbs

4 Rounds + 8 Cal row

rest 4min

6min AMRAP
14 Cal Row
8 OHS @ 95lbs

4 Rounds - shoulder felt ok for the OHS

rest 4min

6min AMRAP:
14 Cal Row
14 Wall Balls @ 30lbs

3 Rounds + 7 Cals - I got humbled by the 30lb wall ball

2/16/2022

A. Back Squat to Box; 4,4,2,2 rest 2min

2265 - 285 - 305 - 325

B. Tempo OHS @ 2020; 10,8,6 rest 2min bw sets

Stayed very light on these: 65 - 85 - 95

EMOM x 12min
Min-1 - 50ft BB OH WL @ 75
MIn-2 - 3 Wall Walks
Min-3 - 10 DB SA Thruster (4-6 per arm)
Min-4 - 75ft Sandbag Bearhug Carry @ 150#

EMOM x 12min
Min-1 - 6 SA DB Devils Press (4-6 per arm) - 6 of these took about 40 seconds, while I wasn't trying to move slow I also wasn't trying to go warp speed
Min-2 - 6 strict chin ups
Min-3 - 10 Single DB Box Step Ups @ 50#
Min-4 - 75ft Farmers Carry @ 100#

2/15/2022

10min EMOM:
ODD: 3 Wall Walks
EVEN: 3 Bar MU

Wall walks are dumb

Starting at 0:00
27-21-15-9
Ski Cals
Echo bike cals

9:24

 
rest actively on Echo bike (damper 1, easy)

Starting at 16:00
9-15-21-27
Echo Bike cals
ski erg cals

9:54

Had to switch this up quite a bit due to what equipment I had available. I think I over paced the first part. On the second part my paces were almost the same as the first part, however I definitely had a drop off on the ski erg due to some muscle fatigue

2/14/2022

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

165 x3, 185 x3, 205x2

Neck felt good, but I stayed kinda light and tried to be purposeful with each movement

B. Rear Foot Elevated Split Squat; 8 reps/leg x 3 sets; rest 1min bw legs

135lbs for every set

3 Rounds for Time
60 Double Unders
30 Wall Balls @ 20lbs
into:
3 Rounds for Time:
60 Double Unders
20 Deadlifts @ 155lbs

11:26

I tried to go UB on the dubs but did have a couple hiccups. For the wall balls and deadlifts I did sets of 10, but the last set of deadlifts were UB. I think I may have done 20 wall balls the last round because I lost my concentration. In any case, I think some transitions could have been a little quicker, but otherwise this wasn't too bad

2/8/2022 and 2/9/2022

B1. SA OH DB Cossack Squat; 6/side x 4-5 sets; rest 30 seconds
B2. Barbell OHS @ 22x1; 6 reps x 4-5 sets; rest as needed (b1/2 same as last week - adjust loading based on how neck feels)
B1 and B2 done

12min AMRAP:
12 Wall Balls
9 Cal Row

6 DB Power Clean @ 50lbs

7 Rounds + 9 Wall Balls

A. Back Squat to Box; 5,5,3,3; rest 2min

245 - 265 - 285 - 305 

Definitely should've started much heavier for this

B1. Loaded Wall Sit; 30 seconds x 5 sets; rest 30 seconds

Used a 45lb plate, should've gone heavier

B2. DB Front Squat; 12 for time x 5 sets; rest 2min 

Used 50lb dbs, each round was about 24 seconds

2/7/2022

A. Barbell Strict Press; build to a tough single for the day

170lbs - might as well call this a 1RM

B. DBL DDB Push Press w 3 Sec Eccentric; 6 reps x 5 sets; rest 2min bw sets

Used 50lb DBs

C1. DB Row; 8 reps/side x 5 sets; rest 60 seconds

Used a 50lb DB

C2. Strict Pull-up; AMRAP x 5 sets; rest 120 seconds bw sets

10 - 8 - 6 - 6 - 5

4 Sets:
18-12-6:
Row Cals

15-10-5
 Echo Bike Cals
rest 2min bw sets

Only rested 2min between sets because I wasn't paying attention

Set 1) 4:46 - I did 15, 15, 5 on the echo this round

Set 2) 4:16

Set 3) 4:15

Set 4) 4:10

2/3/2022

B1. SA OH DB Cossack Squat; 6/side x 3-4 sets; rest 30 seconds
B2. Barbell OHS @ 22x1; 6 reps x 3-4 sets; rest as needed (b1/2 same as last week - adjust loading based on how neck feels)

Done

5 Sets
90 seconds standing Echo
15 UB DB Front Squats 50lbs
30 Wtd Vest 1 1/4 Air Squats (goal is UB)
rest 2-3min bw sets

I did this but I do not feel like I accomplished anything other than ensuring my legs will be very sore tomorrow. This was not very engaging or fun. After the first two sets I switched to regular air squats because it was harder for me to do fast air squats than it was the 1 and 1/4 squats. I think most of the point of this was lost because I wasn't able to use the C2 bike

2/2/2022

5K Row for time

19:43

I spent the last 1500m fighting abdominal cramps. Prior to this, I was holding a 1:58/500m pace because I had no idea how to pace this. I had intended to push quite hard the last 1000m, but I had to completely stop like three times because I was cramping to bad

2/1/2022

A1. Quadruped T-Spine Rotation
A2. Quadruped T-Spine Floor Slide
A3. Quadruped Lower Quarter Floor Side
B1. Supine Iron Cross
B2. Bretzel with T-Spine Rotation
B3. DB T-Spine Rotation and Hold from Quadruped
A1-B3 done

14min AMRAP:
11 Cal Bike
33 Double Unders
11 TTB
9 Cal Ski
15 Air Squats
11 Burpees to 6" Reach
rest 6min

3 rounds + 9 cal ski for the first set, 3 rounds + 7 T2B for the second set