7/25/2022

A. Strict Chest to Bar Pull-ups - 30 reps

Gonna start doing this a couple times per week, similar to the sHSPU stuff

B. Strict Barbell Press; 10 reps x 4 sets @ 65-70% 1RM; rest 2min

115 - 115 - 105 - 105

Had to break up the last two sets into 7/3 and 4/3/3 respectively. Triceps got extremely fatigued during the pressing

C1. DB Lateral Raise; 10 reps x 2 sets; rest 1min

10lb dbs

C2. Pallof Press; 10 reps x 2 sets; rest 1min

15lbs

20min C2 For Max Avg Watts

242 average, not sure how to pace this so I was a little conservative. I held right at 242-250 for the entire time

7/21/2022

A. Squat Snatch; 2 Snatch @ 60%, 2 Snatch @ 70%, 2 singles @ 80% (x3 sets of 80%); rest as needed

145 - 165 - 180

No misses

B. Front Squat; 8 reps x 3 sets @ 62.5% 1RM; rest 2-3min bw sets

185lbs

3 Sets, RAN between sets

10 Rounds

5 WB

3 hspu

1 PC @ 155lbs

Made more sense to me to write it as I did

Set 1) 7:37 - sHSPU

Set 2) 8:14 - kHSPU

Set 3) 8:17 - kHSPU

The heat really got to me today, and I started getting dizzy moving from the hspu to the PC starting in round 5 of set 2 and that slowed me down quite a lot. 

7/15/2022

A. sHSPU - 3 every :20 for 10 sets (30 total reps)

done

Row Intervals:
#1-2 - 750m @ 2-3 sec per 500m slower than 5k pace + 250m @ 2k pace or faster
#3-4 - 750m @ 5k pace 250m @ 2k pace
#5 - 750m @ 2-3 sec per 500m slower than 5k pace + 250m @ 2k pace or faster
rest 3-4min bw sets with easy bike spin

Several things. First off, I don't remember my 5k time, all I remember from that is having very bad cramps the last 1k of it and my time slowing down quite a lot. I used a 1:55/500m as a base for the 5k paces. Second, my goal 2K pace is 1:42/500m, and that is the pace I wanted to hit for each of these intervals. It was more important for me to hit that pace than stick to the work:rest ratio noted. As such, most of the rest breaks were 4-6min. After the 5th set, my abs started cramping and when I went to stretch them, my triceps started cramping, so I stopped the workout at that point. Had that not happened I would have finished the last set, however the rest break would've been pretty long. I didn't have trouble holding the paces based on my 5k, but I did have trouble with the power required to hit the 2k paces. For the most part, that was the big problem. Set 5 got very, very tough, but I was still able to execute that at the prescribed paces. I'm not sure when you're intending to throw a 2k in there, but I hope it is a very, very, very long time from now based on how the 1:42/500m pace on this workout felt

 

7/14/2022

18-12-6:
TTB
50' HSW BW Sets

5:35

I didn't exactly tackle this with much intensity, but I did try to avoid standing around too much. I broke the set of 18 T2B into 12/6, the set of 12 into 6/6, and went UB on the set of 6. For the HSW I did 25ft lengths. While I was able to do 25ft unbroken, the rest on the turnaround got a little too excessive on the last two sets. Additionally, I had some issues starting the first 25ft of the last set of HSW. I was able to correct it and go unbroken, however, I would make it like a foot and then have to reset a couple times. 

Breathe Benchmark:
30min AMRAP:
20 Cal Row
20 Cal Bike
20 Cal Ski

Yeah so this was absolutely not a retest, more of a reintroduction to exercising after several days off and several rough days of work and in my personal life. That being said, it still didn't go well, 5 rounds + 20 cals in total. I held 1000 cals on the row until round 5, at which point it dropped to 900. For the last 20 I pushed to 1000+. On the bike I held 225 watts for the first 3 rounds, 215 for round 4, then it dropped to 170 on round 5. For the ski I held 900+ watts for the first 4 rounds then it dropped to 800 or so on round 5. Breaks between machines got excessive, close to 30 seconds far too many times. This and the last time I did it were extremely frustrating and I hate how poorly these have gone

7/6/2022

A. Squat Clean - 8min EMOM

205 - 2-5 - 215 - 215 - 225 - 225 - 235 - 245

B. Back Squat: 5,5,5,5

225 - 245 - 265 - 285

C. Front Squat: 5,5,5,5

185 for each set

On the 8min for 3 sets:
4min Clock:
20 Thrusters @ 75lbs
15 TTB
50' FRWL @ 75lbs
AMRAP Power Clean and Jerk @ 165lbs
directly into:
Bike @ 65% max Hr until the 30min mark (20-30min mark on clock)

I kept the T2B at 15 reps because I don't really care about them. In hindsight this was a good idea because had I tried to do 20 I would have likely gotten 3, 1, and 0 reps on the C&J respectively. UB thrusters each round, which was fine for the first round but after that I should have split them up because by the time I got to the lunges I was pretty much useless. As for the clean and jerks, 5 for the first set, 3 for the second, and 1 for the last set. Pretty much not worth it the last two sets in my opinion. By the time I got to the bike, I was less than useless. For the first two minutes on the bike I didn't even get more than 50 watts. For the last 8min I held over 125 watts, but I'm getting frustrated with this too because of how few C&J I'm getting and how utterly useless on the bike I am

7/1/2022

A. Squat Clean - 10 singles, RAN

185 x4, 205 x3, 225 x3 - no issues with my quad

On the 8min for 3 sets:
4min Clock:
20 Thrusters @ 5lbs
15 TTB
50' FRWL @ 75lbs
AMRAP Power Clean and Jerk @ 135lbs
directly into:
Bike @ 65% max Hr until the 30min mark (20-30min mark on clock)

UB thrusters for each set, 9/6 T2B, 8/8/4 clean and jerks

This sucked a lot. I held it together for the first two sets then completely fell apart after the thrusters on the third set. I didn't have a heart rate monitor for the bike but I was pretty messed up after the last set of clean and jerks. It took me about 30 seconds to get to the bike, so I just did 10min, and the average wattage for those 10min was 104 watts. I don't think I broke 100 watts until like 2min in