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.
Tuesday, December 13, 2016
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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