5/31/2022

75% Effort kind of day

10 Rounds of:
24 Double Unders
7 TTB (goal is UB sets)

7:19

30min EMOM:
Min 1: 40 Sec AMRAP Row Cals
Min 2 40 Sec AMRAP Bike Cals
Min 3: 40 Sec AMRAP SKi Cals

1100 cals on the row, 280 on the bike, 1050 on the ski

5/27/2022

A. Power Snatch Wave Load; 1.1.1 x 9 sets; rest 10 sec; rest 2-3min (set 1 @ 77, set 2 @ 82, set 3 @ 87% and then drop back down for set 4, etc)

Didn't feel too explosive today so I used 145lbs, 155lbs, and 165lbs for this part

3 sets, start a new set every 8 min
2 min row @ between 2k and 5k effort
50 wallballs for time @ 20lbs
Easy bike in remaining time
**5min cap per round

I was able to do this as written. For the row I held a 1:55/500m pace and split the wall balls into 10s. There were about 42 seconds left on the first set before I hit the cap, for sets 2 and 3 it was about 35 or so. This primarily taxed my lungs, with legs and shoulders coming into play during the last set. 

5/23/2022

A. Squat Clean; 1.1.1 x4 sets; rest 10 sec; rest 3min bw sets (same as last week, but add 5lbs to each lift)

215 - 225 - 235 - 245

B. Back Squat: 8,8,6,6; 65,70,80,85% 1RM

235 - 235 - 265 - 265

C. Front Squat: 5,5,5,5; 60,70,75,80% 1RM

215 for each set

+
12 min AMRAP:
8 Front Squats @ 95lbs
8 Cal Row
8 Hang Power Clean @ 95lbs
8 Burpee

5 Rounds + 8 FS

UB front squats, rowed at 1100 cals/hr, 4/4 on the HPC for rounds 1-3 then UB for rounds 4 and 5

5/20/2022

A. Power Snatch Wave Load; 1.1.1 x 6 sets; rest 10 sec; rest 2-3min (set 1 @ 75, set 2 @ 80, set 3 @ 85% and then drop back down for set 4, etc)

I used 155lbs, 165lbs, and 175lbs for this

+
For Time:

40-32-24-16-8 Cal Echo
50-40-30-20-10
Wall Balls
20:23

I started the first set of 40 cals at around 250 watts and literally could not push any harder the rest of the workout despite trying. I couldn't hold anything above 275 watts for more than 30 seconds at most. The wall balls were broken into sets of 10

5/16/2022

EMOM Until 50 TTB are complete: (10min cap)
25 Double Unders
AMRAP TTB in remaining time of the minute

This took 3 min, 25 UB reps the first min, 10 (5/5) the second minute, and 15 (5/3/3/3/1) the last minute. I was a lot more messed up after this than I anticipated and it kinda ruined the next part.

30min EMOM:
Min 1: 30 Sec AMRAP Row Cals
Min 2 30 Sec AMRAP Bike Cals
Min 3: 30 Sec AMRAP SKi Cals

I held 1100 cals on the row, knowing that was an easily attainable pace, so I could push the bike and ski more. For the bike I held 340 watts and the ski I held over 1100 cals/hr

5/13/2022

A. Squat Clean; 1.1.1 x4 sets; rest 10 sec; rest 3min bw sets

205 - 215 - 225 - 235

B. Back Squat: 10,8,6,4; rest as needed 

205 - 225 - 245 - 265

No idea what my 1rm is, and don't really care, so I went on feel

C. Front Squat: 5,5,5; Rest 2 min 
205 - no idea what my 1rm is so I went off feel

20min AMRAP (1min on/30 sec off)
8 DB Front Squats @ 50lbs
Row 150m
8 Deadlifts @ 185lbs
Row 150m

6 Rounds + 150m row

I reduced the total volume on A-C because I wasn't sure I would have time to complete all that in an hour and a half and still felt rushed to get through what I have noted here. Everything hurts and is sore so I'm taking off until Monday

5/10/2022

A. Power Snatch; 2 sets of 2 @ 175, 2 sets of 2 @ 185, 2 singles @ 190; rest as needed bw sets

2/2 for each set at 175, 1/2 on each set of 185 (missed the second rep both times), 1/1 on each set of 190

B. Cyclist Squats @ 2020: 4-6-8-10; rest 2 min - Decrease load slightly each set, elevate heels, looking for strong VMO pump

190 - 175 - 155 - 140

4 Sets of:
15-12-9:
Row Cals
Wall Balls
rest 3min with easy bike spin bw sets

Set 1) 3:40 - 1100/1200/1300 cals on the row, UB wall balls

Set 2) 3:50 - 1100/1200/1300 cals on the row, UB wall balls

Set 3) 4:10 - 1100/1200/1300 cals on the row, UB wall balls

Set 4) 4:03 - 1000/1100/1200 cals on the row, UB wall balls

5/7/2022

On the 3min for 10 sets:
10 Cal Row
8 Cal Echo Bike
10 Cal Ski

12/12/12 on a 3min clock was absolutely not going to happen, 12/12/12 with 1-2min rest between sets aiming for consistent splits yeah, but not every 3min. Might have been able to do 10/10/10 but I was concerned about the echo bike pacing as that has been an issue the last couple times I used it and didn't want to have a massive drop off in power output

5/5/2022

B. Strict Pull-up Wtd; 2 reps; rest 20 sec; 12 band assisted strict pull-ups; rest 2:30 x 4 sets

Used a 50lb DB for the weighted pullups

C1. 1-arm DB banded row; 8 reps/side x 3 sets; rest 1min

50lb DB

C2. KB top to top arnold press; 8 reps x 3 sets; rest 1min

16kg KB

+
Strict HSPU Progressions:
A. Strict HSPUs; AMRAP.AMRAP.AMRAP UB reps x3 sets; rest 30 sec; rest exactly 3min bw sets

Set 1) 12 - 6 - 1

Set 2) 6 - 1 - 1

Set 3) 4 - 3 - 2

I did three sets of this because it does not seem worthwhile to do this when I am only getting one or so reps on the second or third mini AMRAP

5/4/2022

A. "No-lock" front squat; 8 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 - 10 - 9 - 7

3 Sets of:
2 Rounds:
8 DB Front Squats @ 50lbs
Row 200m
8 Deadlifts @ 185lbs
Row 200m
- Rest 2 min

Each set took about 6min

5/3/2022

A1. Standing Straight Arm Lat Pull-Downs: 10-12 reps x 3 sets; Rest 10-15 sec
A2. Strict Pull-ups: 8 x3 sets; rest 2-3min
B1. Tall Seated Wide Grip Banded Rows: 5-8 reps @ 2222 x 3 sets; rest 10-15 seconds
B2. Chest Supported DB Row: 8-10 reps @ 2011 x 3 sets; rest 2-3min
C. Neutral Grip Landmine Rows - Tempo Drop Set: 5 @ 20X2; 5 @ 10X1; 5 - AFAP w/ No tempo x 4 sets; rest 2 min - quickly drop weight every 5 reps, aiming to keep intensity of each set of 5 the same
Did A1-C but I frankly don't feel very engaged in training when doing this

14min AMRAP:
12 KBS @ 53lbs
10 Cal Bike
8 Box Step Ups w 1 DB @ 50lbs

6 Rounds + 5 KBS, this was probably a 75% effort

5/2/2022

A. Power Snatch; 1.1.1.1.1 x 5 sets; rest 20 sec; rest 3min (increase in load from last week)

115 - 135 - 155 - 165 - 175

B. Cyclist Squats @ 2020: 6,8,10,12; rest 2 min - Decrease load slightly each set, elevate heels, looking for strong VMO pump

155 - 135 - 115 - 95

On the 2min for 10 sets (rest as needed after 5 sets):
12 Cal Row
12 Wall Balls

Each set took about a min, give or take a second or two