August 22nd, 2017

A. Squat Snatch; accumulate 10 singles (choose load based on feel - be patient) 
B. Hang Squat Clean; 6 singles accumulated based on feel
C1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 4sets; rest 1min bw sides - https://www.youtube.com/watch?v=i3jP1t2-ngo
C2. KB Front Rack Cossack Squats; 8/side x 4 sets; rest 90 seconds 
+
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
9 Thrusters @ 95# 
6 Burpees Over Bar 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
12 Wall Balls @ 30# 
6 Burpee Box Jumps (20")
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
10 Alt Db Snatch @ 70# 
6 DB Walking Lunge Steps @ 70# 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
5 UB Deadlift @ 275-335# (based on feel) 
6 KB OH Walking Lunge Steps @ 53/hand

A. 115,135,145,155,165,175,175,185,185,190.....unless it felt perfect i redid the weight. all felt good. 
B. 165,185,205,215,215,225.....definitely don;t have the pop coming out of the hole like i use to. felt good to get under some weight though.
C1. Completed
C2. Completed.....I did this first as I was warming up

AMRAP 1 - 3rd + 9+2
AMRAP 2 - 3rd
AMRAP 3 - 3rd + 10
AMRAP 4 - 5rd

I did same time domain as last week. It totally kicked my ass last week and only did 3 amraps so wanted to build on it. Shockingingly I felt really good. Was able to stay more aerobic this and got more reps than last week. Feels good to seemingly make some progress. 

August 20th, 2017

A. Strict MU Practice; accumulate reps based on how you feel
B. Snatch Pull + 2 Snatch RDL @ 32x1; 5 complexes; rest 2min 
+
3 Sets: 
10 DB Power Cleans @ 60# 
30' WalkingLunge in Front Rack 
15 TTB 
rest 60 seconds
10 DB Power Snatch (alt arms) @ 60#
30' Walking Lunge in Front Rack 
15 BMU
rest 4min bw sets to ensure quality reps 
+
C. Shoudler extension plank hold; 20 seconds x3; rest as needed
D. Assisted german hang; 20 seconds x3; rest as needed
+
20min of Shoulder Mobility work 

A. Just did 12-15 while I warmed up. doubles and singles. 
B. 205,225,235,235,245......might have bothered the thumbs more than anything. tried to hit good positions. 

1st set - 1:15, 1:06 (5 BMU)
2nd set - 1:09, :59 (6 BMU)
3rd set - 1:04, :59 (7 BMU)


did this on monday 08/21. full truth, I went to Braves game with some buddies and got college drunk Saturday night. I mean i t was bad. Took all day Sunday to recover. Still wasn't totally right, thats why I lowered the BMUs. Pray for me. 

August 19th, 2017

A. Landmine Rotations; 8 reps/side x 5 sets; rest 60 seconds 
B. Plank Cone Reach; 6/arm x4 sets; rest 90 seconds 
C1. Band Resisted Leg Scissors; 8 reps/side x 4 sets; rest 1min - https://www.youtube.com/watch?v=N_e42OX6blU
C2. Groin Rocks w Int Rot; 8 slow controlled reps x 4 sets; rest 1min https://www.youtube.com/watch?v=6yef5dangSs
+
3 min Row @ 2:00
3 min Bike @ 275 watts 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
4 sets:
2 min Bike @ 425 
1min Row @ 2:02 
1min Ski @ 2:07 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
5 min Bike @ 275 watts


A. Just used a 25# plate. Tony helped me a bit. 
B.
C1.
C2. will do these later this week. 


The intervals were better than last week. Found a good pace on the bike. These were just right, anymore I might have blown up. Recovered well on the other pieces. 

August 18th, 2017

A. Clean Pull; 8 signles at tough lload 
B. Back Squat w Chains from Box; 5,3,1, 5,3,1; rest 3min 
+
Row 1k, into: 
6 Rounds for Time: 
10 Clean and Jerks @ 115# 
15 Wall Balls @ 30# 
+
C. Elbow to Knee Rolls; 6 reps/side x 3 sets; rest as needed https://www.youtube.com/watch?v=yDVIcEVSAkk
D1. Single Leg Hip Thrust w Iso Hip Flexion; 8 reps x 5 sets; rest 45 seconds - https://www.youtube.com/watch?v=UEneS5faHhI
D2. Groin Shifts; 8 reps/side x 5 sets; rest as needed - https://www.youtube.com/watch?v=bu9v_GSotew


A. 275, 295, 295, 305, 305, 315, 325, 335....feeling it out
B. 275, 305, 335, 305, 335, 365......felt good, more each week

Tester - 17:04. I used a 20# ball. 30# would have made it 25+ minutes. Wanted to stay moving. Did WB unbroken. C&J doubles the whole way.

Didn't have time for movement work. Will work it in later in the week.

August 16th, 2017

A. Push Press; 5x5; rest 3min bw sets 
B. Strict Supinated Grip Pull-ups @ 21x1; 4-5 reps x 4 sets; rest 2min 
+
3 Rounds: 
Run 200m 
12 C2B Pull-ups 
12 STOH @ 135#
rest 5min 
3 Rounds for Time: 
12 Cal Row 
6 Ring Muscle Ups 
6 STOH @ 165#
rest 5min 
3 Rounds for Time: 
12 Cal Ski
6 BMU 
6 STOH @ 195#

A. 165,185,195,205,205.....good working weights felt good
B. 35,40,45,50.....didnt really know what weight to use. probably 50-60

1st - 6:33
2nd - 6:04
3rd - 5:37

all of these kicked my ass. Heat/humidity. I'm not that bad out of shape. I promise. 

August 15th, 2017

A. Low Hang Squat Snatch; accumulate 8 singles (choose load based on feel - be patient) 
B. Squat Clean; 6 singles accumulated based on feel
C1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - https://www.youtube.com/watch?v=i3jP1t2-ngo
C2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds 
+
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
9 Thrusters @ 95# 
6 Burpees Over Bar 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
12 Wall Balls @ 30# 
6 Burpee Box Jumps (20")
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
10 Alt Db Snatch @ 70# 
6 DB Walking Lunge Steps @ 70# 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
5 UB Deadlift @ 275-335# (based on feel) 
6 KB OH Walking Lunge Steps @ 53/hand


A. 145,145,155,160,165,170....all these felt good
B. 1165,185,195,195,205,205......first sq clean since January, felt good

Nothing too heavy on A or B but good working weights. 

C1. Complete - Feel the burn
C2. Complete used 25# KB, No hip, leg, or back pain. 

AMRAP 1 - 3rd + 9......didnt feel terrible on bike, then this kicked my ass
AMRAP 2 - 2rd + 12.....the 30# is killing me, can't stay aerobic with that thing, unbroken, SLOW on bbj
AMRAP 3 - skipped, time
AMRAP 4 - 4rd....used 275 for dl and 25# KB in each hand. Definitely need some thoracic work to get ready for weight and movement like double OHS KB. 

Hard to tell if heat/humidity is just kicking the shit out of me or the training. probably a combo now that we getting more barbell work involved. 

Still, feeling ok. 

April 26th 2017

AM 
30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x10 sets 
(40 total min) 

PM 
For Time: 
50 TTB 
50 SHSPUs 
50 C2B 


Left leg really started bothering me last night. Sharp pain in left leg/hip. Don't want to do any form of squatting. Not gonna lie, I'm pretty bummed and deflated. 


AM

COMPLETED!!! total mental warfare. Hit all my numbers though. Row was 1:39.7-1:40.9. The first 2 pulls determined where I finished. AB was good. DUs fine. 10 burpees each time, 13 last set.