3/28/2023

A. Squat Snatch + OHS: 3.1; 2.1;1.1 x 2 times through; rest 2 min b/t sets - This is a cluster/Sn set, do 10 sec rest b/t each snatch with an extra OHS on final rep; rest 2 min b/t sets - 6 total sets; treated as wave load, increase load each set, then drop back down, target 2nd wave heavier than first, not a 1RM

125 - 145 - 165 for the first set, 135 - 155 - 175 for the second set

B. Close Grip OHS @ 3111: 5 reps x 3 sets; rest 2 min - from the ground, must C/J the weight w/ goal of setting bar overhead from front rack, build in weight each set sticking to tempo.

95lbs - 115lbs - 115lbs

3-4 Sets:
5 Bench Press Reps @ heavier load then 2 week ago
rest 30 seconds
10 Ring Dips
rest 30 seconds
1min AMRAP Strict HSPUs
rest 3-4min bw sets

Bench was at 135lbs, 5 sHSPU each set. Super cool to see the pressing paying off

3/27/2023

3 Sets:
6 Back Squats @ 65% 1RM
rest 30 Seconds
12 Jump Switch Lunges per leg @ 35lbs
rest 30 seconds
24 UB DB Thrusters (you choose load - keep fast and ubroken)
4min Recovery bewteen sets with easy Echo bike

Back squats were done with 225lbs. 

For the first set I misread the lunge part and did 12 total, but for the second 2 sets I did 12 per leg.

DB thrusters were done at 35lbs, shoulder fatigue was the biggest issue for the workout. Legs came into play mid-late second set and then early-mid last set

3/25/2023

Row "Beep" Test (will help us with 2k progressions)
Row 1000m, until you can't finish the distance in the time window
First time window - 0:00-5:15 (5:15)
Second time window - 5:15-10:15 (5:00)
Third time window - 10:15-15:00 (4:45)
Fourth time window - 15:00-19:30 (4:30)
Fifth time window - 19:30-23:45 (4:15)
Sixth time window - 23:45-27:45 (4:00)
Seventh time window - 27:45-31:30 (3:45)
Eighth time window - 31:30-35:00 (3:30)
*time window reduces by 15 sec each step. use an external running clock to track
**if you finish all sets, score = total working time
***if you get capped, score = total distance covered

Finished 6 of the windows, total time was 27:45 and 6km rowed

*Extra Credit Work if you want it:
5 Sets of:
35% of AMRAP UB TTB for Time

5 sets of 10

3/22/2023

A. Clean Clusters - Blocks: 1.1 x 6 sets; rest 10 sec b/t reps; rest 1-2 min b/t sets - 2 sets above the knee + 2 sets @ knee + 2 sets below the knee - Target slightly heavier than last week

165 - 185 - 205

B. Front Squat @ 3111: Build to a set of 7 reps in 3 working sets 

225lbs

6 Sets:
10 Deadlift @ 225lbs
10 Cal Ski Erg or Bike Erg or Echo
10 SA DB Snatch @ 50#
Rest 2 min b/t sets

Odd Sets: 10 cal ski, 5 DB snatch w/ one arm, then switch to the other arm

Even Sets: 10 cal echo, alternating DB snatch

Each set was about 1:30, I held about 1100 cals/hr on the ski and 300+ watts on the echo

3/21/2023

B. Pause Snatch: 1.1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2 min b/t sets - 2 sec pause at knee; 60-75% 1RM CJ - % build on last week

125 - 145 - 145

C. Box Squat w/ Chains or Bands: 7,7,7; rest 2 min b/t sets - 1 sec pause on box; around 9/10 RPE by final rep, No major drop in speed, aim for heavier than last week

Used more band tension and a shorter box this week, along with 215lbs on the bar

10 Rounds for Time:
10 Cal Echo
10 Kettle Bell Swings @ 53lbs

13:20 - 250 to 260 Watts average on the echo, UB KB Swings

3/20/2023

A. Bench Press @ 2111: 10 reps x 3 sets; rest 2-3 min b/t sets - around 8/10 RPE for all sets, leave room to go up next session

95 - 115 - 115

B. Standing Overhead DB Tricep Extensions: 10-15 reps/side x 3 sets; rest 2 min

25lbs

C. Seated Elbow on Knee Banded Bicep Curls: 12-15 reps *w/ control through full ROM x 3 sets; rest 1 min b/t sets

Done

20.1 Progressions:
6min EMOM:
Odd: 9 Power Snatch
Even: 9 BFB
rest 3min
x3 TOTAL SETS

Finished each movement in :30-:33 each round

3/18/2023

B1. SA DB Row: 8 reps/side - heavy, 3 point/hand on bench x 2 sets; Rest 1 min

60lbs

B2. Banded Pull-Ups @ 2010: 8-10 reps x 2 sets; rest 1min

8 reps

B3. Ring Rows: 15 reps, start at tough body angle, and slowly adjust angle as needed to keep unbroken x 2 sets; Rest as needed b/t sets

Done

On the 7min for 4 sets:
5min Clock:
40 Cal c2 Bike @ 1000 cals/hour
AMRAP Row Meters in remaining time (goal is faster than 2:00 pace from last week BUT keep this sustainable)

Rowed at a 1:58/500m pace for the first three sets, accumulating about 640m. For the last set I biked at 1100 cals/hr and rowed at a 1:56/500m pace.

**Grip Endurance Work
3 Sets of:
AMSAP L Sit Hold (30 sec cap)
rest 30 seconds
AMRAP UB TTB (25 rep max)
rest 3min bw sets

Set 1 - :15, 20 T2B

Set 2 - :10, 18 T2B

Set 3 - :12, 18 T2B

3/17/2023

A. 8 sets:
Slow Snatch Grip Deadlift

I had to use the little L hooks that attach to the rig for the clean pin pulls, but they get in the way of my hands when I try to do snatches. Instead of that, I did a very slow snatch grip deadlift. I'm not sure what the tempo was, probably like 4-5 seconds on the ascent and descent, but I made sure it was slow

Rest 10 sec

Hang Power Snatch: 1.1.1; rest 5-10 sec b/t each rep - around 65% Est 1RM HPS

115lbs - from the hip

Rest 1 min


6 sets:
12 Cal C2 Bike @ 10 Damper standing
10 UB Front Squats @ 30% of 1RM
12 Cal C2 Bike @ 10 Damper standing
20 UB Wall Balls @ 20
rest 2 min bw sets
Set 1) 2:48 - 1300 cals/hr and 1100 cals/hr on the bike

Set 2) 3:15 - 1100 cals/hr for both sets of 12 cals on the bike

Set 3) 3:15 - 1200 cals/hr and 1100 cals/hr on the bike

Set 4) 3:19 - 1200 cals/hr and 1100 cals/hr on the bike

Set 5) 3:20 - 1200 cals/hr and 1100 cals/hr on the bike

Set 6) 3:40 - 1200 cals/hr on both sets of 12 cals for the bike
+
RMU swing step complex:
3 arch to hollow swings + 1 arch to hip drive + 1 arch to pull to chest + 3 turnovers (no dip)
x 4 sets, rest 2 min btw

Cut the rest to 2min, probably could've done dips after the turnovers

3/15/2023

A. Clean Complex - Blocks: Clean Pull + Clean + FS - 6 total complexes - 2 above knee; 2 @ knee; 2 below knee; rest as needed - quick reset b/t clean pull & clean, tech focus, slightly heavier than last weeks leading at each position

155 - 175 - 195

B. Front Squat @ 3111: Work to a strong 5 reps for the day, nothing above 8/10 RPE - Less tempo this week so slight increase in load. 

235lbs

C. BB Back Rack Reverse Lunge: 8,6,4; rest 2 min b/t sets - good form, good mechanics, good control, keeping front shin perpendicular to floor, 9/10 RPE on last set - reps per side

I didn't see that 'reps per side' part when I did this, so it was 8 total, 6 total, 4 total at 205, 225, and 245lbs 

4min AMRAP:
10 Cal Ski
10 DB Bench Press @ 50lbs

3 Rounds + 10 cal ski - held at or just below 1100 cals/hr
rest 4 min

4min AMRAP:
10 Cal Bike
6 Strict HSPUs (move to kipping if needed, but start with strict)

3 Rounds + 10 cal bike - first two rounds were sHSPU (UB, 3/3), last round was kHSPU

rest 4 min

4min AMRAP:
10 Cal Row
10 BFB

3 Rounds - I held around 1300 cals/hr on the row

3/14/2023

A. Heaving Snatch Balance: 1 rep every 15 sec x 3 reps; rest 2 min x 3 sets - Bar Stays overhead during rest within set. Light load working positions

75lbs - this got spicy in the second set

B. Slow Pull Snatch: 1.1.1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2 min b/t sets - 3 sec to knee on each rep; 55-70% 1RM Sn

115lbs

C. Box Squat w/ Chains or Bands: 9,9,9; rest 2 min b/t sets - 1 sec pause on box; around 8/10 RPE by final rep, No major drop in speed

185lbs + 2 bands on each side

3 Rounds, for Quality:
10 Deadlifts @ 35,45,55% 1RM
15 KBS @ 70/53#
20 Banded Goodmornings
200m Air Assault Run
1min reset bewteen rounds

I used 165lbs, 185lbs, and 205lbs for the deadlifts. On the first two rounds I used my fatgripz and the second round at 185lbs was incredibly difficult. The gym I'm at has an air assault runner (and heavy sandbags) so I took the opportunity to use it for this part

Row 15min @ 10 Damper @ less than 18 strokes per minutes - smooth effort around 150 BPM HR

2:02.5/500m and about 16 strokes/min, not sure about heart rate but I tried to keep the pace below my known 30min TT

3/13/2023

A. Standing SA DB Strict Press: Find a 5RM/side - Rest to full recovery b/t sides.

60lbs for each side - I didn't have a 65lb dumbbell, but I'd guess my right side would be about there. I tried a 70lb dumbbell and got two reps on my right. But when I tried my left arm I only got 1/4 of a rep before my shoulder just stopped working. Not like I was pressing but didn't have the strength, it just stopped working

20.1 Progressions:
8min EMOM:
Odd: 10 Power Snatch
Even: 12 BFB
rest 4min
x2 TOTAL SETS

I did the first EMOM as written and had to sell my soul to finish it. I split the PS into 5/5 for the first 3 rounds of those, then 5/2/1/1/1 on the last minute. Technically, I failed the last set of BFB. After that I had to rest far more than 4min before attempting the second EMOM. For the second, I scaled to 8 PS and 10 BFB. For the first three rounds of the PS I split them into 4/4, while on the last round I did 4/1/1/1/1. 

We need to have a talk if this is how the progressions are gonna go. This is fundamentally not something I'm capable of doing as written, no matter how hard I push myself. Even with scaling it back, I'm not sure I'd be able to repeat the efforts with 4min rest. I do not want to be bombing out or constantly thinking 'well, I can't do that so how am I gonna scale it' because that's frankly not how I want to spend the precious little time I have left to train. I also just shouldn't have to scale this or any other progression to the point I'm concerned I'm even getting out of it what you're intending

3/9/2023

A. Seated DB Strict Press: 15 reps x 2 sets; rest 1 min b/t sets 

I'm not sure what that whole 'below parallel' part was about so I did seated DB strict press with 35lbs

B. For time:
30 Strict Pull-Ups

3:31 - sets of 3 until I hit 21 reps, then singles from there on out

C. EMOM x 8: 5-15 Bridge Support Hold

I assumed the '5-15' part meant seconds, so I held a regular bridge, because I haven't done a bridge since 5th grade gymnastics, for 10 seconds

Row 1000m on the 5min for 5 sets

I held 2:00/500m for the first 4 sets then pushed to a 1:55/500m pace for the last set. I think I could push each set a couple seconds faster, but I wasn't sure if that was the point.

D. 2min AMRAP - T2B

35 total - 30 reps was the max set, no there is not a typo in this. My abs were cramping so bad that after this first 30, with 1:20 left, I could only get 5 reps

3/8/2023

A. Clean: 12 singles; rest 1 min b/t each - 4 @ mid thigh; 4 @ knee; 4 @ below knee

135 - 155 - 165 (no blocks at my gym)

B. Front Squat @ 3211: Work to a strong 5 reps for the day, nothing above 8/10 RPE - Leave plenty in the tank & work on positions. Use chains or bands to decrease load in the bottom.

205lbs

C. BB Back Rack Reverse Lunge: Work to a strong 5 reps for the day - good form, good mechanics, good control, keeping front shin perpendicular to floor, nothing above 8/10 RPE - reps per side

205lbs, more like a 7/10 than an 8/10

4 Sets:
5 Ring Dips @ 2020 tempo
rest 30 seconds
30' HSW for Speed (15ft increments)
rest 30 seconds
1min AMRAP Strict HSPUs to 3" riser)
rest 3min bw sets

I did the first two sets without a rise for the sHSPU

1) 5 dips, :20 for the HSW, 10 sHSPU

2) 5 dips, :20 for the HSW, 8 sHSPU

3) 5 dips :37 for the HSW, 5 sHSPU

4) 5 dips, :27 for the HSW, 6 sHSPU

Round three was where the muscle fatigue in my shoulders and triceps really set in. It started with the HSW and then got worse with the sHSPU. The dips, regardless of which set, went much better than anticipated. 

3/6/2023

A. strict pull-ups (weighted); 3 reps x4 sets; rest 2min bw sets

I used a 53lb KB for this

B. Strict Pull-ups (bodyweight); AMRAP UB x 4 sets; rest 2min

12 - 9 - 7 - 6

E3MOM x 3
Row 30 cals

Built in pace from 1000 -> 12000 -> 1400 cals/hr every 10 cals, about 1:30 per round
+
E3MOM x 3
Echo x 24 cals

Built from 250W to 300+ W every 12 cals, I forget how long these took

+
E3MOM x 3
Ski x 30 cals

Held 1100 cals/hr on the first two sets, which took about 1:40, and 1050 cals/hr on the last set, which took about 1:45

3/3/2023

 CrossFit Open 23.3

147 reps - 10/20 sHSPU, 5:50 tiebreak time

Shoulders blew up almost immediately, and I failed my second attempt at a wall walk during the second round. Following about a solid min of rest, the remaining wall walks went extremely slowly, and I had to basically black out to finish the 12 power snatches at 135lbs in about 55 seconds. After that, it took another minute before I was able to attempt a sHSPU. I failed multiple sHSPU, largely due to being so close to the wall and respiratory fatigue. There were several times where I was able to get 2-3 at a time, however usually one of those reps didn't count.

This was a well-designed and fun workout I'd absolutely do again, but it's not something I'd specifically train for. These individual movements paired with other things is a bigger priority for me. But, like I said, I'd do it again, especially if used as a way to see how other progressions are going