A. Squat Clean + Hang Squat Clean + 2 Front Squats + 2 Jerks; 5 complexes to a max; rest as needed
+
Open 16.2
(but want you only going through the 225# bar)
rest 7min
Then:
10 Squat Cleans for Time @ 245#
+
20min Easy Row/Bike
A. 235. Prob could have done 245.
Finished the 225# bar at 11:40. About the same maybe 5sec faster than last year. I finished 135# bar :15sec faster. Finished 185# bar :35 sec faster, compared to last year. I probably eased that last bar knowing I was gonna stop. But I was hurting. Still though, super pleased with this result.
10 Cleans @245 - 8:15... hit first rep, failed next 2 reps, took some time finished the 10. Way to long, but it best I could do.
Wednesday, December 28, 2016
December 23rd 2016
Friday, Dec 23
A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
NO ACCESS TO GYM. MISSED WHOLE SESSION. WOULD LOVE TO REDO ON SAT 12/31.
December 22nd 2016
A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
Wednesday, December 21, 2016
December 21st 2016
A. Split Jerk; 10 singles @ moderate to tough load; film a few and rest as needed
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
Tuesday, December 20, 2016
December 20th 2016
A. Squat Clean; build to a single (film and text to me, want to see positions)
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
Monday, December 19, 2016
December 18th, 2016
For time:
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
December 17th, 2016
A. Squat Snatch; build to a tough, but perfect single (only what technique will allow)
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 165#
rest 4min bw sets
+ (rest to full recovery, if you have time)
(make-up from Tuesday)
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A. 200.... Worked up to 195 no misses. missed 200 twice, hit it the third. Wasn't forward. I think form was good. Most I've snatched since April.
AB/Snatch
Set 1 - 6:12....missed 1 rep. didn't do first snatch until 2:30ish.
Set 2 - 5:30....no misses. started about same time
11:56..... Definitely thought I had another set of 20PC at the end. Definitely would have pushed more if I didn't think that. That is first HS Walk I'd done since April as well, pretty rusty. I know thats not a priority now. If we throw them in during training here and there, It will come back quick I think. I just need to pick up the bar faster. I felt good on MU(9-6), HSPU(8-7-7-4-4), and TTB(can't remember). It's starting to come back, learning to not stand around as much I mean.
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 165#
rest 4min bw sets
+ (rest to full recovery, if you have time)
(make-up from Tuesday)
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A. 200.... Worked up to 195 no misses. missed 200 twice, hit it the third. Wasn't forward. I think form was good. Most I've snatched since April.
AB/Snatch
Set 1 - 6:12....missed 1 rep. didn't do first snatch until 2:30ish.
Set 2 - 5:30....no misses. started about same time
11:56..... Definitely thought I had another set of 20PC at the end. Definitely would have pushed more if I didn't think that. That is first HS Walk I'd done since April as well, pretty rusty. I know thats not a priority now. If we throw them in during training here and there, It will come back quick I think. I just need to pick up the bar faster. I felt good on MU(9-6), HSPU(8-7-7-4-4), and TTB(can't remember). It's starting to come back, learning to not stand around as much I mean.
Friday, December 16, 2016
December 15th, 2016
A1. Smash Medial Quad (middle of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
Assault Bike 5min @ 300 Watts
Then, for time:
Row 500m
25 Burpees over the Erg
rest 6min
Assault Bike 5min @ 300 watts
Then, for time:
Run 800m
25 Burpees AFAP
The following was completed on December 16th. Everything has been pushed back a day.
A thru D completed. Some of that smashing kills me. I think it helps though.
I made this up from Sunday.
20 Push Jerk 225 for time
60 TTB for time
1:42 on the PJ. Went 15-5. Way more on first set than I though I could do. Just amrap'ed it to see what I could get.
2:01 on TTB. Went 17-18-15-10. Not too bad. Stomach started to cramp.
The conditioning I missed/skipped I will try and make up at the house. That is the perfect kind of session I can do at home. allows me to keep garage closed to keep warm.
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
Assault Bike 5min @ 300 Watts
Then, for time:
Row 500m
25 Burpees over the Erg
rest 6min
Assault Bike 5min @ 300 watts
Then, for time:
Run 800m
25 Burpees AFAP
The following was completed on December 16th. Everything has been pushed back a day.
A thru D completed. Some of that smashing kills me. I think it helps though.
I made this up from Sunday.
20 Push Jerk 225 for time
60 TTB for time
1:42 on the PJ. Went 15-5. Way more on first set than I though I could do. Just amrap'ed it to see what I could get.
2:01 on TTB. Went 17-18-15-10. Not too bad. Stomach started to cramp.
The conditioning I missed/skipped I will try and make up at the house. That is the perfect kind of session I can do at home. allows me to keep garage closed to keep warm.
December 14th, 2016
A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
C2. False Grip ring to chest hold; 20 sec x3, rest 1m
+
30min AMRAP @ smooth manageable pace:
Row 250m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 1min @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
I had to skip Wed, I had car trouble so this was done Thursday the 15th. Started w/30MU for time. Finished 3:14. Went 5-5-5-5-3-1s to finish. PR is 2:47 from about a month ago. You had me do:
For time:
30MU
30 Snatch 135
30 PC 135
I did that first 30 in 2:47. total time for that was 11:50. Barbell was killing. But that was a month ago. Don;t know what happened today, just hit a wall and had to hit singles.
A thru C completed. Not too much report.
30min AMRAP did just over 4rds. Steady pace with 88KB. Dragged 35KB on the bear crawl.
B1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
C2. False Grip ring to chest hold; 20 sec x3, rest 1m
+
30min AMRAP @ smooth manageable pace:
Row 250m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 1min @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
I had to skip Wed, I had car trouble so this was done Thursday the 15th. Started w/30MU for time. Finished 3:14. Went 5-5-5-5-3-1s to finish. PR is 2:47 from about a month ago. You had me do:
For time:
30MU
30 Snatch 135
30 PC 135
I did that first 30 in 2:47. total time for that was 11:50. Barbell was killing. But that was a month ago. Don;t know what happened today, just hit a wall and had to hit singles.
A thru C completed. Not too much report.
30min AMRAP did just over 4rds. Steady pace with 88KB. Dragged 35KB on the bear crawl.
Tuesday, December 13, 2016
December 13th, 2016
A1. 50 Double Unders x 4 sets; rest 20 seconds
A2. Squat Clean @ 205#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
+
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A1 thru A3 - Took 3:10 - 3:57. Harder than last week w/cleans. Cleans took 1:05-1:40. thruster was 9/6, 10/5, 6/5/4, 11/4.
No time for tester and I was very messed up. I would need 40-60min to recover to do a big tester like that. Might try to sneak in later in week. Or maybe we can make up.
A2. Squat Clean @ 205#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
+
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A1 thru A3 - Took 3:10 - 3:57. Harder than last week w/cleans. Cleans took 1:05-1:40. thruster was 9/6, 10/5, 6/5/4, 11/4.
No time for tester and I was very messed up. I would need 40-60min to recover to do a big tester like that. Might try to sneak in later in week. Or maybe we can make up.
December 11th, 2016
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; 20 for time @ 225#
B. Muscle Ups; 30 for time in sets of 5 UB
C. TTB; 60 for time
+
30min Easy Row/Run/Assault Bike
+
30min Mobility Work
Missed. Had garage sale and a going away party for someone that we hosted. FML. gonna work mobility in this week. Might try to steal these testers in as well. Spread them out.
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; 20 for time @ 225#
B. Muscle Ups; 30 for time in sets of 5 UB
C. TTB; 60 for time
+
30min Easy Row/Run/Assault Bike
+
30min Mobility Work
Missed. Had garage sale and a going away party for someone that we hosted. FML. gonna work mobility in this week. Might try to steal these testers in as well. Spread them out.
December 10th, 2016
A. Squat Snatch (from ground); 10 for time @ 155# x 4 sets; rest 3-4min bw sets
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 105#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 145#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 295#
A. 1:20, 1:28, 1:12, 1:48. Had 2 misses on the last.
Row/Snatch - still tough. gotta keep moving the bar. took right at 11min
AB/PC - AB was steady as was PC. right at 10min to complete
Run/DL - Again, easiest. 9min
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 105#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 145#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 295#
A. 1:20, 1:28, 1:12, 1:48. Had 2 misses on the last.
Row/Snatch - still tough. gotta keep moving the bar. took right at 11min
AB/PC - AB was steady as was PC. right at 10min to complete
Run/DL - Again, easiest. 9min
December 8th, 2016
A. Power Clean; 2.2 x 4 sets; rest 20 seconds; rest 2:40 bw sets
B. Push Jerk x3 + Split Jerk x3; 5 complexes to a tough complex; rest as needed
+
3 Rounds for Time:
21 C2B
15 Strict HSPUs
9 Squat Snatch @ 155#
+
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. 225, 225, 235, 245. Numbers starting to go up more. Just gotta keep hitting it.
B. Took from the ground. Finished at 235 or 245. Limiter is definitely the push jerk.
No time for tester. I need more crossover sym
B. Push Jerk x3 + Split Jerk x3; 5 complexes to a tough complex; rest as needed
+
3 Rounds for Time:
21 C2B
15 Strict HSPUs
9 Squat Snatch @ 155#
+
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. 225, 225, 235, 245. Numbers starting to go up more. Just gotta keep hitting it.
B. Took from the ground. Finished at 235 or 245. Limiter is definitely the push jerk.
No time for tester. I need more crossover sym
December 7th, 2016
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
20min AMRAP:
500m Row
30 Double Unders
500m Ski
10 Burpees over Erg
Smashing/Strecthing complete. Hurt so bad. Did smashing with barbell on bench, horrendous.
Amrap - 3rds + 267m ski. I was pretty steady throughout. Rows were 1:52-1:53. DUs unbroken. Ski was 1:58-2:02. Ski got tough. I tried to do burps fast to get them over. Didn't stand up just quick hop over erg.
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
20min AMRAP:
500m Row
30 Double Unders
500m Ski
10 Burpees over Erg
Smashing/Strecthing complete. Hurt so bad. Did smashing with barbell on bench, horrendous.
Amrap - 3rds + 267m ski. I was pretty steady throughout. Rows were 1:52-1:53. DUs unbroken. Ski was 1:58-2:02. Ski got tough. I tried to do burps fast to get them over. Didn't stand up just quick hop over erg.
December 6th, 2016
A1. 50 Double Unders x 4 sets; rest 20 seconds
A2. Squat Clean @ 185#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 15 for time x 4 sets; rest 3-4min
+
5 Rounds for Time:
6 DBall Over Shoulder @ 150#
9 Burpee Box Jumps
12 Strict HSPUs
A1 thru A3 - total time was between 2:35-3:20. Hurtin. did all singles on cleans, took :42-1:00. thrusters we unbroken, 10/5, 11/4, 9/6.
No access to DBall. so did the burpee BJ and SHSPU. 9:30. HSPU got tough. I was breaking those up.
A2. Squat Clean @ 185#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 15 for time x 4 sets; rest 3-4min
+
5 Rounds for Time:
6 DBall Over Shoulder @ 150#
9 Burpee Box Jumps
12 Strict HSPUs
A1 thru A3 - total time was between 2:35-3:20. Hurtin. did all singles on cleans, took :42-1:00. thrusters we unbroken, 10/5, 11/4, 9/6.
No access to DBall. so did the burpee BJ and SHSPU. 9:30. HSPU got tough. I was breaking those up.
December 4th, 2016
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; build to a heavy triple
+
20 Cal Skierg
20 GHDSUs
20 STOH @ 165#
Rest 2min
x3 Sets @ fastest sustainable pace possible
+
20 Cal AB
20 TTB
20 Strict HSPUs
Rest 2min
x3 Sets @ fastest sustainable pace possible
Could not find an open gym the times I could get there. Missed completely.
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; build to a heavy triple
+
20 Cal Skierg
20 GHDSUs
20 STOH @ 165#
Rest 2min
x3 Sets @ fastest sustainable pace possible
+
20 Cal AB
20 TTB
20 Strict HSPUs
Rest 2min
x3 Sets @ fastest sustainable pace possible
Could not find an open gym the times I could get there. Missed completely.
December 3rd, 2016
A. Squat Snatch from blocks (at knee); 1.1.1.1.1 x 5 sets; rest 10 sec; rest 3min
B. Hover Squat Snatch (2" off ground); 1.1.1 x 5 sets; rest 10 sec; rest 3min
C. Deadlift @ 31x1; 2-3 reps x 5 sets; rest 2:30
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 95#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 135#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 275#
B. Hover Squat Snatch (2" off ground); 1.1.1 x 5 sets; rest 10 sec; rest 3min
C. Deadlift @ 31x1; 2-3 reps x 5 sets; rest 2:30
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 95#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 135#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 275#
A. Worked from 155-180. Didn't feel great at 180, just felt off.
B. 165-185. A little heavier than last week.
C. 385-415. Starting heavier than previous weeks and finished heavier as well.
Row/Snatch - Rowing wasn't as bad as I thought. Snatched were tough but unbroken.
AB/PC - Same here. I thought AB would be harder but maintained well. PC done.
Run/DL - Easiest of the 3.
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