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
Tuesday, December 13, 2016
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.
Saturday, August 6, 2016
Aug 3 - Aug 6
Scap Routine: go through this 3x https://www.youtube.com/watch?
+
A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
+
5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
+
Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
Thursday, Aug 4+
A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
+
5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
+
Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
25min EMOM:
Min 1: 40 Sec Assault @ 350-400 watts
Min 2: 10-15 Toes to Bar
Min 3: 100' Reverse Sled Drag
Min 4: 15-20 Sit-ups
Min 5: 40 Sec Row @ 1:55 pace
+
25min EMOM:
Min 1: 100' Farmers Carry
Min 2: 45 Sec Arch Body Hold
Min 3: 100' Sled Push
Min 4: 45 Sec Bent Knee Hollow Hold
Min 5: 100' Waiters Carry
Completed both of these. I think the waiters carries are nothing neck/shoulder. Anything single arm overhead is bothering it.
Friday, Aug 5
A. Squat Clean + 2 Hang Squat Cleans + 3 Front Squats; 6 complexes @ moderate load; rest as needed
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
+
For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
+
For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
A. No cleans, wrist.
B1. 405 for all sets. last week I worked up to a final set of 415. So 405 for all is decent.
B2. DoneC1.
C2.
A1. L-Sit on Rings; 30 sec x 5 sets; rest 40 seconds
A2. Tuck-ups; 20 reps x 5 sets; rest 40 seconds
+
Row 500m
*Row paces are adjust as follows:
100m @ 1:50
100m @ 1:45
100m @ 1:40
100m @ 1:35
100m @ max effort
rest 3min
x7 total sets
A1. Completed. Very difficult, can really feel these.
A2. Completed. Tough.
Completed. But went 1:55, 1:50, 1:45, 1:40, 1:35. That last 100m is super tough to get under 1:35. 500m is ending 1:45-1:46
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