4/29/2022

A1. Standing Straight Arm Lat Pull-Downs: 10-12 reps x 2 sets; Rest 10-15 sec

A2. Strict Pull-Ups: 8  repsx2 sets; rest 2-3min
B1. Tall Seated Wide Grip Banded Rows: 8 reps @ 2222 x 2 ; rest 10-15 seconds
B2. Chest Supported DB Row: 8 reps @ 2011 x 2 sets; rest 2-3min

A1-B2 done

C. Neutral Grip Landmine Rows - Tempo Drop Set: 5 @ 20X2; 5 @ 10X1; 5 - AFAP w/ No tempo x 3-4 sets; rest 2 min - quickly drop weight every 5 reps, aiming to keep intensity of each set of 5 the same

I put a 15 and two 10lb plates on the barbell and stripped them off as I went through this. 

30min AMRAP:
20 Cal Row
20 Cal Echo
20 Cal Ski

5 Rounds + 11 Cal Ski - I was able to hold consistent paces on the row (1000+ cals/hr) and ski (900 cals/hr) but got my ass handed to me on the bike. I started the echo at 250 watts, knowing I'd have to slow down at some point, and made it through 2 rounds at that pace. On round 3 my pace dropped to 230ish. But rounds 4, 5, and into 6 there was a massive drop off. I was barely holding 200 watts in round 4 and for rounds 5 and 6 it was barely above 170 watts. 

4/27/2022

A. Single Arm DB Bench Press @ 22x1; 8 reps/arm x 4-5 sets; rest 15 sec bw arms; rest 2min bw sets

50lbs 
B. Strict Wtd Pull-ups; 2 reps on the minutes for 10 minutes @ 75-80% of max from last week

Used a 50lb DB

Pressing Endurance Protocol 1:
Strict HSPU Progressions:
A. Strict HSPUs; AMRAP.AMRAP UB reps using 2" riser x 2 sets; rest 30 sec; rest exactly 3min bw sets

13/4 - 7/1 (failed my attempt at rep 2)

B1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 5, rest 90 sec

Used 20lb DBs

B2. AMRAP UB pike HSPU to 1" deficit (toes or knees on box) x 5, rest 90 sec

15 - 13 - 13 - 12 - 12

C. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 2121 x 3 sets p/ arm, rest to recovery
*choose a weight that allows you to get at least 5 reps p/ set

Used a 35lb DB, 5 reps for each set

4/25/2022

A. Power Snatch; 1.1.1.1.1 x 5 sets; rest 20 sec; rest 3min

95 - 115 - 135 - 155 - 165

B1. Box Squat; 3 reps x 5 sets; rest 30 seconds

315

B2. Back Rack Barbell Walking Lunge; 10 total steps (5/leg) x 5 sets; rest 3min bw sets

165

20min EMOM:
Odd: 12 Cal Row
Even: 12 Wall Balls
**rest as needed after 10min

Reduced the row and wall balls to 12 each because my legs are still absolutely trashed from Friday. Held around 1400 cals/hr on the row

4/22/2022

A. "No-lock" front squat; 6 reps on the min for 8 minutes @ 10x0 (no pause and do not lock out at top - constant tension)

135lbs

B1. 1 and 1/4 barbell strict press; 8 reps x 4 sets; rest 30 seconds

95lbs

B2. Strict pull-up; AMRAP UB x 4 sets; rest 30 seconds

12 - 9 - 7 - 7
B3. Goblet Hold Jumping Lunge; 20 reps x 4 sets rest 3min

Done

6 sets each for time (work on speed of squat and hinge pattern):
8 DB Front Squats @ 50lbs
Row 200m
8 Deadlifts @ 185lbs
Row 200m
Rest 2 min - Aim for highest average across all sets with as little drop off as possible)

2:36 - 2:30 - 2:30 - 2:34 - 2:36 - 2:56

Lost time transitioning from the row to the deadlift

4/20/2022

A. Bench Press: 5,5,3,3; rest 2-3 min - 80,85,90, 95%%

185 - 195 - 205 - 215

B. Mixed Grip Pull-ups; 4 each direction x 5 sets; rest 3min bw sets
Done

*Bike Conditioning:
20min FTP TEST - goal is highest avg wattage across 20min

256 Watts on an Echo Bike

I had to turn this into little interval games of working at my target pace then dropping to a slower pace because mentally this was horrible. Unfortunately I did not do a good job pacing the slower portions, or really any of it 

 

4/18/2022

A1. Seated SA Banded Row: 4-6 reps/side x 5 sets; rest 10-15 sec
A2. Bent Over BB Row: 8-10 reps @ 2011 x 5 sets; rest 2-3min
B1. Seated SA Lat Pull-Down: 5-8 reps/side x 5 sets; rest 10-15 sec
B2. Wide Grip Feet Assisted Pull-Ups: 8-10 reps @ 2011 x 5 sets; rest 2-3min

D1. Seated Elbow on Knee Banded Bicep Curls: 12-15 reps *w/ control through full ROM x 4 sets; rest 10-15 sec
D2. Hammer Curls w/ Plate: 8-10 reps *Standing back to wall x 4 sets; rest 1-2 min b/t set

A1-D2 done

4/16/2022

A. Single Arm DB Bench Press @ 22x1; 10 reps/arm x 3-4 sets; rest 15 sec bw arms; rest 2min bw sets

35lbs/arm

C. Strict Pull-up Wtd; 5 sets of 4 reps

50lbs for each set

Pressing Endurance Protocol 1:
Strict HSPU Progressions:
A. Strict HSPUs; AMRAP UB reps x 2 sets; rest exactly 3min bw sets

15 reps set 1, 8 reps set 2

B1. 30 sec 2-DB OH hold in Z-press position (legs extended and in front of you) x 4, rest 90 sec
*as heavy as you can with elbows fully locked out

Used 25lb DBs, complete lock out may not have been achieved for the entire 30 seconds on a couple of these 

B2. AMRAP UB pike HSPU to 1" deficit (toes or knees on box) x 4, rest 90 sec

15 - 12 - 11 - 10

C. AMRAP single arm DB strict press from half kneeling (tight midline brace) @ 3131 x 3 sets p/ arm, rest to recovery
*choose a weight that allows you to get at least 5 reps p/ set

25lb DB, 5 reps each arm for each set

4/15/2022

A. Power Snatch; 1.1.1.1 x 4 sets; rest 20 sec; rest 3min

95 - 125 - 145 - 165

B1. Box Squat; 3 reps x 4 sets; rest 30 seconds

305 - 325 - 325 - 325

B2. Back Rack Barbell Walking Lunge; 10 total steps (5/leg) x 4 sets; rest 3min bw sets

165

Squat Endurance Protocol 2:
6 Alternating Sets On the 4min:
Odd:
10 Cal Echo
30 Sec Wall Sit (90 degrees, feet flat)
10 Front Squats @ 95

Even:
10 Cal Echo
30 Sec Wall Sit (90 degress, feet flat)
12 Walking Lunge Steps @ 50lbs DBs (farmers)

Each set took 1:46-1:50

Some Time Last Week

A. Bench Press: 6,6,4,4; rest 2-3 min - 75,80,85,90%
165 - 175 - 185 - 195 

D1. Prone Incline Bench Rear Delt Raises: 10 reps x 5 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 5 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 5 sets; rest 30 seconds
D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 5 sets; rest 90 seconds

D1-D4 completed with a 10lb DB

*Bike Conditioning:
20min Clock, for max cals:

1min ON/1min OFF 

Used an Echo bike, 188 total cals. My legs felt pretty trashed for the first 3-4min and it wasn't until min 5-10 that I was really able to push

4/4/2022

A. Low Hang Power Snatch + Power Snatch; 1 complex on the min for 10 minutes

95 x2, 115 x3, 135 x3, 155x2

B1. Box Squat; 5 reps x 4 sets; rest 30 seconds

255lbs

B2. Back Rack Barbell Walking Lunge; 12 total steps (6/leg) x 4 sets; rest 3min bw sets

135lbs

Squat Endurance Protocol 1:
6 sets:
10 Cal Echo Bike @ 10 Damper standing
10 UB Front Squats @ 30% of 1RM
10 Cal Echo Bike @ 10 Damper standing
20 UB Wall Balls @ 20#

rest 2 min bw sets 

This absolutely wrecked my shit, I do not think I got the intended stimulus, I think I wasted this training day, and I genuinely do not think I can do the next week of this as written. I was not prepared for this and would rather redo it than move on to every x min because I don't think I'll be able to execute that format 

3/30 and 4/1

3/30/2022

D1. Bent Over Rear Delt Raises: 10 reps x 4 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 4 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 4 sets; rest 30 seconds

D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 4 sets; rest 90 seconds 

D1-4 Done

7 Rounds of: 

30 Sec Fan Bike @ 95% effort 

90 sec fan bike @ 10min pace 

3min Easy Spin

500 watts for the 30 seconds, 300 watts for the 90 seconds, averaged 34 cals per working interval

4/1/2022

A. Power Clean x1 + 1 and 1/4 FS x4 - 5 Sets

185lbs

C1. 25 sec lightly loaded wall sit x 3 sets, rest 15 sec
C2. 25 jumping air squats x 3 sets, rest 15 sec
C3. 25 sec lightly loaded wall sit x 3 sets, rest 15 sec
C4. 24 jump switch lunges (12/leg)x 3 sets, rest 3 min

Used 35lbs for the wall sits, did not have access to a weight vest but I promise this still hurt a lot