1/31/2023

A. Snatch Technique Work

Snatching heavy did not appeal to me, my lower back, or my traps today so I did some technique work via a complex

4 Complexes - 1 Snatch pull + 1 muscle snatch + 2 snatch balance + 2 OHS, RAN

B. EMOM x 5: 2 Squat Snatch @ 70% - Speed focus

155lbs felt very good today, however 165lbs + did not. Because I didn't snatch heavy to start, I decided to see how two squat snatches per minute felt. The first minute was a little sketchy because it was my first attempt at 155lbs, but after that it went smoothly and I had no misses.

8min AMRAP
50' FRWL @ 95lbs (25ft lenghts)
7 Bar Muscle Ups
20 Cal Row

2 Rounds + 10 cal row - UB bar MU, 1100 cals/hr on the row

rest 4min

8min AMRAP
10 DB Box Step Ups (1 DB @ 50lbs)
8 DB Power Cleans (DBL Db)
20cals Row

3 rounds - UB DB PC, 1100 cals/hr on the row

1/30/2023

A. Clean/Jerk: 7 Singles; rest as needed - 80,85,83,88,85,93,95%
225 - 235 - 235 - 245 - 245 - 245 - 245

C. EMOM x 3: 5 TnG Deadlift @ 75-80% 1RM
315lbs

10min EMOM:
Odd: 15 Cal Row
Even: 15 Wall Balls
**45 sec cap per minute

Held 1400+ cals/hr on the row and UB wall balls

10min EMOM:
Odd: 10 BFB
Even: 10 Power Snatch @ 75lbs

BFB finished in :33-:36, UB power snatches 

1/25/2023

On the 4min for 4 Sets:
50 Double Unders
5 Ring muscle Ups
6 Strict HSPUs
12 TTB

I had to scale the sHSPU right from the start. I had intended to split them up 4/4, but it was a massive struggle to get 4. The first two sets were finished in about 2min. Set three took about 2:30, and the last set took over 3min. On the last two sets I split the T2B into 6/6, and on the last set I had to break up the MU into 3/2

On the 4min for 4 sets:
3 Wall Walks
10 Box Jump Overs
8 K HSPUS
12 CTB Pull-ups

I scaled the box jumpovers right from the start, as I knew they'd be one of the bottlenecks for this workout. I was able to get through 2 sets with 10 kHSPU, but had to scale back after that. Like the first part, the first two sets were similar in times, then there was a significant drop off for the last two. 

For both of these, if there's any pressing whatsoever followed by HSPU, my HSPU are basically useless. Doing kHSPU kind of mitigates that, but only for a little bit. 

Crossover Symmetry Iron Scap Protocol

Did this in my apartment after getting home

1/24/2023

Skipped the A-C2 stuff, but I'm doing that tomorrow

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

6 rounds + 10 cal echo

1/23/2023

A. Snatch: 3,3,2,2,2; rest 2 min - 65,68,70,70,70% 1RM Sn
135 - 155 - 165 - 175 - 185

C. EMOM x 5: 3 reps @ 70-75% 1RM
275lbs

4 Rounds for Time:
12 TTB
4 Shuttle Runs
12 DB Snatch
4 Shuttle Runs

8:34 - UB everything

...rest 5min...

5 Sets:
10 Cal Echo
30' HSW (15' down and back)
1min rest between sets

Each set took 1:20-1:30 and I held 250 watts on the echo bike

1/21/2023

5 Rounds for Time:
8 GTOH @ 95lbs
10 Bar Facing Burpees
rest 2:30
5 Rounds for Time:
8 Thrusters @ 95lbs
10 Bar Facing Burpees

8:20 and 9:30 respectively - I am not at all happy with how this went. Everything about this workout are things I think I should have been doing for weeks, not just now touching on

1/20/2023

EMOM x 20min
Min-1 - 600 Double Unders
MIn-2 - Ring Muscle Ups - 4/4/4/4/3
Min-3 - Strict HSPUs - 8/8/6/6/6 (3/2/1 on the last set of sHSPU)
Min-4 - 12 Toes to Bar

EMOM x 16min
Min-1 - 3Wall Walks (speed focus)
Min-2 - 10 Box Jump Overs @ 24"
Min-3 - 10 K HSPUs
Min-4 - 10 CTB Pull-ups

1/19/2023

A. Clean/Jerk: 6 Singles; rest as needed
225 - 235 - 235 - 245 - 245 - 255

C. For time: 15 DL @ 78-82% 1RM

I don't know what my 1rm is, but 78-82% is more than 315lbs because I did 15 unbroken reps at 315lbs for this part

500m row @ 1:45/500m pace until you reach 8/10 effort
then drop immediately to:
500m Row @ 2:00/500m pace for 120 seconds
rest 3min
x4 sets

Done

1/17/2023

A. Push Jerk x1 + Split Jerk x2; 4 complexes; r
185 - 205 - 215 - 215

C1. Strict Weighted Pull-up; 2 reps x 4 sets; rest 1min

I used a 53lb Kb for these

C2. CTB Pull-ups; 15 for time x 4 sets; rest 3min
UB each set

10min AMRAP:
20 Cal Row
20 Cal Bike
20 Cal Ski
rest 4min
x2 total sets

Only did 2 sets because during the first my quads decided to cramp so much I could barely move. For the last two sets I got 2 rounds + 20 cals on the rower. I held 1100 cals/hr on the row, 240-250 on the bike, and 980-1030 cals/hr on the ski erg

1/16/2023

A. Snatch: 2,2,1,1,1,1,1; rest as needed - 80,83,85,88,90,93,95%

175 - 175 - 195 - 200 (f) - 185 - 185 (f)

C. Back Squat: 5,5,5; rest as needed

275lbs - legs felt very weak today and 175lbs was a struggle

Every 5min for 4 sets:
Odd:
3min Clock:
20 Wall Balls
10 Power Snatch @ 95lbs
AMRAP Row Cals in remaining time

Even:
3min Clock:
20 Wall Balls
10 Power Clean @ 95lbs

This went far better than anticipated. I was getting 22-24 cals per set. I only did one set with power cleans because I am far more concerned with cycling power snatches. For the first two sets I split the wall balls into 10/10, but for the last two sets I went UB. I split the barbell movements into 5/5 for each set. Going UB on the wall balls only gave me a few extra seconds, and it was the breaks between reps of the barbell movement where I either gained or lost a majority of time.

1/14/2023

For Time

20 Box Jumps @ 24"

20 Wall Balls

10 Bar MU

20 Box Jumps @ 24"

20 Wall Balls

10 Bar MU

20 Box Jumps @ 24"

20 Wall Balls

10 Ring MU

12:04 - There aren't any ropes in my gym, so I switched the rope climbs to ring MU. I split the wall balls into 10/10 and the bar MU into 5/5. Fell apart on the ring MU, I just didn't have the muscle endurance to press out of the dip and ended up going 4/3/1/1/1 on those. Doing bar MU with some respiratory fatigue went better than anticipated but those are generally a big issue once respiratory fatigue starts to set in

1/12/2023

A. Squat Clean + Jerk: 3.3; 3.3; 2.2; 2.2; rest as needed

205 - 205 - 225 - 225

C. Deadlift: EMOM x 5: 3 TnG reps @ 75-80% 1RM

315lbs

Row @ 1:45/500m pace until you reach 8/10 effort
rest 1min
x4 sets
rest as needed
x2 TOTAL SETS 

I switched this to the following because, while I think I understand the thinking behind the 8/10 prescription, figuring out what that is relative to like 6-7/10 or 9/10 still doesn't make sense to me and what I did felt difficult but not impossible

4 sets

1:30 row @ 1:45/500m pace

1min rest

- Rest as needed

x 2 Total sets

Even with what I switched the rowing to, I think just rowing 500m with 1min rest between sets would've worked. I ended up rowing about 430m per 1:30min period

1/9/2023

A. Snatch: 2,2,1,1,1,1,1; rest as needed - 80,83,85,88,90,90,90%
I ignored your percentages and will continue to do so 

175 - 175 - 185 - 185 - 185 - 185 - 185

C. Back Squat: 5,5,X; rest as needed - 75%, 80%, AMRAP @ 85%

275 - 290 - 305 (4 reps - did not like technique on rep 4 and stopped there)

3 Sets:
3 Rounds of:
10 Wall Balls
10 Cal Row
5 Power Snatch @ 95lbs

Set 1) 4:30 - UB wall balls, 1100 cals/hr on the row, UB PS

Set 2) same as set 1

Set 3) 4:54 - UB wall balls, 1100 cals/hr on the row, UB PS

I'm not too happy with this. Five power snatches at 95 is still a huge issue that needs to be addressed, especially since I want to work towards the open workout with PS and BFB. Additionally, I want to know if you want me going for volume or intensity with these pieces. I went with intensity today and don't feel like I got enough work in today, but by the time I was done with three sets I was pretty messed up and knew the drop off in time would not be worth the increase in volume.

1/6/2023

A. Push Jerk x2 + Split Jerk x2; 4 complexes

185lbs

B. Seated Strict Press; 8,8,6,6

95 - 95 - 115 - 115

C1. Strict Weighted Pull-up; 2-3 reps x 3 sets; rest 1min

53lb Kb

C2. CTB Pull-ups; 15 for time x 3 sets; rest 3min

UB for each set

There is a very noticeable difference in strength and endurance between my left lat, serratus, biceps, triceps, and shoulder compared to my right and I think its necessary to address that rather than do some of the other pressing work
+
2min On, 1min off for 12 Alternating Sets

Row Cals
Bike Cals
Ski Cals

Held 1100 cals/hr on the row, 240-250 watts on the bike, and 900-1000 cals/hr on the ski (issues with my left lat and serratus were very noticeable on the ski)

1/3/2023

2K Row 

7:17 - 1:49.3/500m pace

I have a lot of work to do, but I do not want to truly test this until late May or June

1/2/2022

A. Squat Snatch: 2,2,2,1,1,1,1; rest as needed - 75,78,80,83,85,88,88%
165 - 170 - 175 - 180 - 185 - 190

C. Back Squat: 5 reps x 3 sets; rest as needed - 77-82.5%
285lbs

21-15-9:
Row Cals
Wall Balls
rest 4-5min
x2 sets

4:38

4:41

Held 1100 cals/hr on the for for each set of cals, legs and lungs would not cooperate with my attempts to produce more power