WEDNESDAY 12/25

A. Segmented Clean Deadlift: 5 x 3; rest ~90 sec
notes-2 sec pause on the floor, just below the knees, and at lockout w/ribs down.
155, 155, 165, 165, 175.
Can obviously do heavier but wanted to keep focus on the technique and getting deep into the take off position.
B. Mid-Thigh Hang Power Clean: 65-75lbs, 5 x 4-6 reps, rest as needed (RAN)
notes-pull bar back actively into hip
65, 65, 65, 75, 75

+

For time:
45 HSPU
15 T2B
30 HSPU
30 T2B
15 HSPU
45 T2B
TIME: 15:40
Could probably have gone faster but didn't want to hit the wall and gas on the HSPU's. Felt after that I could have gone faster and not gassed. 

+

AMRAP in 12 min @85% pace:
Run 200m
12 KB Swing 70lb
6 Burpees
5 ROUNDS + 1 200M run
Avg. HR 160
Max HR 163

TUESDAY 12/24

Rack Seq

A. Front Squat: 2 x 3; rest 3 min 235LBS. 

+

B. 6 rounds @100%: (make transitions very fast)

amrap unbroken Muscle Ups

7 Burpees AFAP

150m Row Sprint

rest 4 min b/t rounds.

R1: 1:20 4MU's
R2: 1:12 4MU's
R3: 1:20 4MU's
R4: 1:12 4MU's
R5: 1:14 4MU's
R6: 1:17 4MU's

FELT GREAT ON THESE. TIME DIFFERENCES CAME FROM TRANSITIONS AND EQUIPMENT. 

+

C. "Oxy" Back Squats: 5 x 40 sec work/40 sec rest @strict 2020 tempo

notes-you should get 10 reps in 40 sec - slow down the speed if you are getting more than 10. Use the same wt. as last week again (only 1 series today).

Oxy Squats @ 25% (85LBS.)

Avg. HR 140
Max. HR 144

MONDAY 12/23

AM:

Rack Seq

A. OHS 3x3 @ 165LBS. 

B. Paused Strict Press: 3 x 2-3 @22X1, rest 2-3 min 3x145LBS., 3x155LBS., 2x165LBS. 

C. Push Press: 100 reps for time, 115lbs (take bar from the floor)

TIME: 6:40. Could probably shave 40-60 seconds off now that I know how to pace at 100 for time. 

PM:

Bike 60mins at 125HR

SATURDAY 12/21

A. Power Clean: 6 x 2,2,2,1,1,1; rest 3 min 185, 195, 205, 225, 225, 225. Need technique help please. 

B. Kipping Pullups: 4 x 20 unbroken, rest as needed to make each set unbroken. Completed. Challenging but could do more. 

C. "Oxy" Back Squats: 5 x 40 sec work/40 sec rest @strict 2020 tempo

notes-you should get 10 reps in 40 sec - slow down the speed if you are getting more than 10!!! Use the same wt. as last week.

--10 min recovery - AD at easy pace to flush--

"Oxy" Back Squats: 5 x 40 sec work/40 sec rest @strict 2020 tempo

Did 10 reps on both sequences by slowing down the pace. Was more challenging but definitely didn't suck. 

FRIDAY 12/20

A. Rack Mobility Seq

B. 30 Muscle Ups for time

TIME: 11:07 Consistently stringing 2-3 reps throughout. Felt good. Confident can do much better. 

--10 min rest--

Row 500m @HR 158-165/rest 2 min x 5

RD1: 1:36
RD2: 1:37
RD3: 1:38
RD4: 1:38
RD5: 1:37

Feeling tangible progress. 

WEDNESDAY 12/18

am:

Run 10 min @Z1

+

Run 3 min @HR 158-165/rest-walk 1 min x 6

350 cals
3.01M during just the sprints. Felt great on these. Avg. HR 155-162

+

Run 5 min easy cooldown

pm:

Aerobic warmup, 3 rounds:

1 min Row

1 min AD

1 min Single Skip Jump Rope

+

Rack Seq

+

4 rounds for speed, all out:

20 sec AMRAP Hang Power Cleans 115lbs

20 sec Burpees AFAP

rest 5 min actively b/t rounds, record each round's reps.

RD1: 14, 8
RD2: 14, 9
RD3: 15, 9
RD4: 16, 9

Not sure if I coulda banged out anymore without sacrificing technique. Felt great. 

+

AD Sprint 30 sec all out/rest 3:30' x 4

RD1: 31 CALS
RD2: 32 CALS
RD3: 29 CALS
RD4: 30 CALS

Felt great aerobic wise. Lactic acid buildup in quads prevented from pushing any further. 

TUESDAY 12/17

For time:

100 Toes to Bar

(you must also do 3 Deadlifts @325lbs at the top of each minute)

TIME: 11:58 (36 total deadlifts)

*was feeling really off today. Threw up right before starting. Was going at 50% probably could have done this in 7 minutes at 100% if not better. 

Cooldown, 2 rds:

8 reps Lat/Tri Stretch w/elbows on bench or box (light bar)

30 sec/side Crossarm Hang (stall bars or BB in rack)

then,

2 x 30 sec/side Rack Stretch (bar in rack, get in rack pos. with one arm, use free hand to drive the elbow higher)

4/side Shinbox Switches

MONDAY 12/16

Mon 12/16:

am:

Row 10 min @Z1

+

Row 500m @HR 158-165/rest 2 min x 10

RD1: 1:40
RD2: 1:41
RD3: 1:42
RD4: 1:39
RD5: 1:42
RD6: 1:43
RD7: 1:43
RD8: 1:43
RD9: 1:42
RD10: 1:37

+

Rack Mobility Seq

pm:

Rack Mobility Seq

A. Hang Squat Snatch: 6 x 1 rep; rest 2 min

notes-one set each @40%,50%,60%,70%,80%,90%1RM) 

Up to 145lbs. Need to do more snatch work to practice the pull and getting under quickly. No strength issues here just efficient technique. 

B. Split Jerk off blocks: build to a max

235LBS. Haven't done this in a very long time. Could probably get higher after a couple weeks. 

C. Paused Strict Press: 3 x 3-5 @22X1, rest 2-3 min

3x5 @ 135LBS. 

+

15-12-9 for time: (try to go unbroken & fast on all)

Power Clean 115lbs

Burpees

TIME: 3:55 UNBROKEN felt pretty fast but was pretty wiped. This was a heavy full day of training. 

SATURDAY 12/14

Rack Mobility Seq

A. Back Squat: 6 x 3,2,1,3,2,1; rest 2-3 min (2nd wave more difficult)

245, 270, 280, 270, 285, 302.5

B. "Oxy" Back Squats: 5 x 40 sec work/40 sec rest @strict 2020 tempo

notes-you should get 10 reps in 40 sec - no pausing! Use ~25%1RM. This will suck...

15, 14, 13, 11, 12

pm:

30-40 min easy Run

Did 75 minute bike ride on trainer at 115BPM HR

FRIDAY 12/13

Row 10 min @Z1

+

A. Row 500m @HR 158-165/rest 2 min x 4

RD1: 1:42
RD2: 1:40
RD3: 1:40
RD4: 1:38

B. Rack Mobility Seq

C. Power Clean + OH: 6 reps EMOM for 6 min - use 135lbs

D. For time:

10 MUs

20 HSPU

30 C2B

TIME: 6:32

WEDNESDAY 12/11

am:

Run 10 min @Z1

+

Run 2 min @HR 158-165/rest-walk 1 min x 12

4.59 MILES

528 CALORIES

+

Run 5 min easy cooldown

pm:

8 rounds:

3 MUs

6 S2O (shoulder to overhead) 165lbs

TIME: 16:32

This was pretty challenging mostly due to the rack position for the S2O's. That slowed me down. Not any muscle failure or fatigue. Was able to string all 3 MU's for all 8 rounds. 

Tuesday 12/10

Bike 10 min easy

+

Bike 20 min @HR145-155/rest 3 min x 2

+

Bike 10 min easy

MONDAY 12/9

am:

Row 10 min @Z1

+

Row 500m @HR 158-165/rest 2 min x 8

RD1: 1:41
RD2: 1:42
RD3: 1:43
RD4: 1:43
RD5: 1:40
RD6: 1:43
RD7: 1:42
RD8: 1:38

+

Rack Mobility Seq

pm:

A. Hang Power Snatch + OHS: 5 x 1+3; rest 3 min (build per set) 145LBS. 

B. Split Jerk off blocks: 1 rep EMOM for 7 min, 90%1RM 205LBS. 

C. Split Jerk off blocks: 1 rep every 30 sec for 8 min, 70%1RM 167.5LBS. 

+

15-12-9 for time:

OHS 115lbs

T2B

Burpees

TIME 6:58

SATURDAY 12/7

am:

A. Deadlift: build to a tough single 465lbs. (10lb. PR)

+

21-15-9 rep rounds for time:

Deadlift 225lbs

HSPU

TIME: 3:32

cooldown - ~ 25 relaxed spinal rocks; pigeon position

pm:

Bike 90 min @<145bpm

Done on trainer. Averaged 125bpm

FRIDAY 12/6

Row 10 min @Z1

+

Row 500m @HR 158-165/rest 2 min x 6

Rounds 1-5 at 1:40, Round 6 at 1:38. Avg HR 162

+

Rack Mobility Seq

THURSDAY 12/5

am:

Run 10 min @Z1

+

Run 2 min @HR 158-165/rest-walk 1 min x 10

+

Run 5 min easy cooldown

DONE BUT FORGOT TO LOG DISTANCE. SORRY. FELT GREAT. 

pm:

Rack Seq

A. Power Clean + Overhead: 5 TnG reps EMOM for 7 min 135LBS. felt great. 

B. Front Squat: build to a heavy single, then 3 x 3 at ~85% of that. 265LBS. Added 10lbs. 

+

10 BB Fwd Lunges/leg 135lbs

50 Double Unders

8 BB Fwd Lunges/leg 135lbs

40 Double Unders

6 BB Fwd Lunges/leg 135lbs

30 Double Unders

4 BB Fwd Lunges/leg 135lbs

20 Double Unders

2 BB Fwd Lunges/leg 135lbs

10 Double Unders

Time: 7:18

WEDNESDAY 12/4

Rack Seq

A1. Bench Press: 3 x 3 @30X1, rest 90 sec  245lbs. 

A2. Wtd Chin-Up: 3 x 1 @30X0, rest 90 sec 80lbs. 

+

For time:

Row 1000m

50 Thrusters 45lb bar

30 Pullups

7:12

+

Run 1 mile easy to flush

SUNDAY 12/1

A. Back Squat: 6 x 4,3,2,3,2,1 @20X0, rest 3 min (70,72,75,72,75,77%)  240-265LBS

+

3 rounds for time:

Row 500m

12 Deadlifts @bwt

21 Box jumps 24" could only combine boxes to 24.5"

TIME:  11:58

The squat progression seemed relatively easy and not very challenging. Was this a deload week? Or was I missing something perhaps?

SATURDAY 11/30

am:

DU, pistols, light MU practice - 15-20 min *consistently stringing 60-70 DU's together and 4 muscle ups, working towards 5)

+

Go as for up the 3-6-9-12-15-18-etc ladder as possible in 15 min:

C2B Pullups (only count reps that chest touches bar, you can mix grips)

HSPU

Worked up to 18 of each then an additional 14 C2B's

pm:

60 min Bike easy

FRIDAY 11/29

90 min aerobic work - your choice, 2 modalities if possible

45 MINUTE RUN (9KM)

45 MINUTE BIKE RIDE ON TRAINER

THURSDAY 11/28

Run 10 min easy

10 min dynamic mobility

+

35 DUs + Run 400m @85%/rest 2:30'  x 7

2:01

2:00

2:14 (tripped up on DU's)

1:59

1:56

2:08

1:49  (tripped up on DU's)

5-10 min cooldown run

+

20-30 min Relaxed Stretching (can be done later as separate session)

WEDNESDAY 11/28

In warmup, 3 x 50 unbroken DUs, rest as needed DONE

A. Split Jerk off blocks: 1 rep EMOM for 10 min, 85%1RM 195LBS.

B. Split Jerk off blocks: 1 rep every 30 sec for 10 min, 65%1RM 150LBS.

notes- on A&B, work foot position & speed under the bar

C. Front Squat: 5 x 3 @20X0, rest 2 min. Use ~80%1RM, speed out of the hole! 205LBS.

D. Hang Squat Cleans: 50 reps for time, 95lbs TIME: 4:32 *was just not feeling this one today.

TUESDAY 11/26

am:

30 min Row @Z1 (6968 METERS/303 CALS)

pm: (ensure a good aerobic warmup b/f starting)

2 x thru all:

AMRAP in 5 min @85-90%:

5 x 10m down & back Shuttle Run (touch ground @each turn)

10 KB Swings 53lb

10 DB Push Presses 45lb

ROUND 1: 4 ROUNDS + 3 SHUTTLE RUNS

ROUND 2: 3 ROUNDS + 10 KB SWINGS

*I wasn't sure for the shuttle runs if it meant 5 full sets of there and back or there, back, there back , there for 5 total runs. 1st round was 5 quick runs and 2nd round was 5 there and backs.

--2 min recovery--

AMRAP in 5 min @85-90%:

Row 200m

10 GHD Situps

15 Back Extensions

ROUND 1: 2 ROUNDS + 200M ROW

ROUND 2: 2 ROUNDS + 200M ROW

--2 min recovery--

AMRAP in 5 min @85-90%:

10 Wallballs 20lb to 10'

10 T2B

5 Burpees

ROUND 1: 3 ROUNDS + 10WB + 7 T2B

ROUND 2: 3 ROUNDS + 10WB

--5 min recovery--

MONDAY 11/25

A. Deadlifts: 3 TnG reps EMOM for 10 min @315lbs RELATIVELY EASY. DID ALL WITHIN 7-10 SECS.

--5 min rest--

B. Muscle Ups: 2 EMOM for 10 min EASILY DONE

+

5-10-15-20-25 rep rounds for time:

Deadlift 225lbs

Wallballs 20lb to 10'

Box Jumps 20" (step down)

TIME: 13:48 (was a bit slower on this just getting back from being in Vegas a week. took me a few days to get back into the groove of things this week).

SATURDAY 11/22

Complete 1 round of "Cindy" EMOM for 20 min or until you cannot keep up. COMPLETED

+

-5 min recovery-

Run 15 min @75%

+

10 min Flow work - play with movements you know - duck walk, shinboxes, cossack squats, crawls, etc

FRIDAY 11/22

90 min aerobic session, HR ~<145 BPM - ELIPTICAL/RUN/SKIPPING MIX

your choice, run, etc - mixed runs + dynamic mobility work good as well.

THURSDAY 11/21

A. Wtd Pistols: 5 x 5/leg; rest 60 sec b/t legs 50LBS.

B. DB Bent Over Rows: 4 x 8-10 @30X0; rest 1 min 50LBS.

C. TGU: 40 alt'ng w/50lbs for time. 20 MINUTES

+ 

Death Stretch - 2 min/side

Box Ginga Lunge stretch - 10 reps, holding each 2 sec

WEDNESDAY 11/20

AMRAP in 10 min @85%: 

5/arm One Arm DB Power Snatch 50lbs

10 T2B

10 No Pushup Burpees

 7 ROUNDS

--5 min recovery--

AMRAP in 10 min @85%: 

Run 400m

10 Ab Wheel Rollouts

15 Situps

4.5 ROUNDS

--5 min recovery--

AMRAP in 10 min @85%: (Cindy!)

5 Pullups

10 Pushups

15 Squats

11 ROUNDS

FRIDAY 11/15

AMRAP in 6 min @85%:

5 C2B Pullups

10 HR Pushups
15 Jump Squats
5 ROUNDS + 5 C2B PU'S

--3 min recovery--

AMRAP in 6 min @85%:

7 OH Squats 75lbs

7 Burpees over barbell
4 ROUNDS + 7 OHS

--3 min recovery--

AMRAP in 6 min @85%:

Row 150m

15 Box Jumps 20"
4 ROUNDS + 50M

--3 min recovery--

AMRAP in 6 min @85%:

10 Power Snatches 75lbs

25 DUs
4 ROUNDS

--3 min recovery--

AMRAP in 6 min @85%:

Airdyne for cals

116 CALS

THURSDAY 11/14

A. Deadlift: 5 x 5,4,3,2,1 @3111; rest 4 min - strict on tempo - perform Wall Reach Shoulder Stretch in rest - 6 reps 435LBS.

B. Standing BB Good Mornings, cambered bar: 2 x 6-8 @4010, rest 2 min  245LBS.

C1. Close Grip Bench Press: 3 x 2-3; rest 2 min 2.5 REPS @ 245LBS.

C2. Wtd Chin-Up: 3 x 2-3; rest 2 min   3 REPS @ 55LBS.

WEDNESDAY 11/13

am:

HSPU: 50 reps for time
DID NOT GET A CHANCE TO DO.

 

pm:

15-20 min easy aerobic warmup - your choice, mix it up with DROM work also

+

2 rounds: (HR~155 on all)

Row 5 min @85% 

rest 2:30'

AMRAP in 5 min @85%:

20 DUs

10 Burpees

rest 2:30'

Airdyne 5 min @85%

rest 2:30'

 

ROUND 1: 1300M/87 CALS, 4 ROUNDS + 7 DU'S, 103 CALS

ROUND 2: 1274M/83 CALS, 4 ROUNDS + 11DU'S, 100 CALS.

TUESDAY 11/12

6 min @85%:

2 MUs

10 Wallballs 20lb to 10'
Run 100m

5 ROUNDS + 2 MU'S

--3 min recovery--

6 min @85%:

10 Box Jumps 24"
30 DUs

5 ROUNDS

--3 min recovery--

6 min @85%:

5 Hang Power Cleans 135lbs
10 Pullups
15 Squats

4 ROUNDS

--3 min recovery--

6 min @85%:

10 Burpees, jumping onto a 45lb plate

10 KB Swings 53lbs

5 ROUNDS

--3 min recovery--

6 min @85%:

Row for cals

92 CALS, 1482M

+

Death Stretch - 2 min/side

Box Ginga Lunge stretch - 10 reps, holding each 2 sec

MONDAY 11/11

am:

A. Front Squats: 8 x 1 rep @10.0.1.0, rest 75 sec - that's 10 sec lowering…

notes-think mobility/postural endurance on these, load at ~75%1RM this time

B. Barbell RDL: 3 x 5-7 @40X0, rest 90 sec

C1. Front Rack Walking Lunge: 3 x 12 steps @30X0, rest 75 sec 135LBS.

C2. Russian KB Swings 88lbs: 3 x 15, rest 100 sec

 

pm:

15-20 min easy aerobic warmup - your choice, mix it up with DROM work also

+
2 rounds: (HR~155 on all)
Row 5 min @85% 
rest 2:30'
Run ~5 min @85%
rest 2:30'
Airdyne 5 min @85%
rest 2:30'

R1: Row 1276M, Run 0.52 miles, Airdyne 100 cals
R2: Row 1258M, Run 0.52 miles, Airdyne 98 cals

SATURDAY 11/9

A. Muscle Ups: 12 min practice, working to maintain the false grip and string 2 together

CONSISTENTLY PUTTING 3 OR 4 TOGETHER. CONFIDENT CAN GET TO 5 SOON.

 

B. HSPU: 3 x amrap; rest 3 min
24, 18, 12 (BENCHMARK FOR THE FIRST SET BUT HIT THE WALL FOR THE NEXT TWO QUICKER THAN I THOUGHT)

+

AMRAP in 4 min: (really push this one)

8 Thrusters 115lbs
8 T2B
4 ROUNDS COMPLETED.

+

Row 15 min easy to flush

NOTES:
-Thrusters are still my least favorite and most challenging movement based on mobility. Shoulders were pretty caked for these after the MU's and HSPU's.
-Based on the gym schedule I am only able to do these Saturday workouts at 9/10AM. A this time of day my mechanics are just not functioning like they are later in the day. If it's possible (this is just a request) could we make Saturday AM more of a lifting day like Monday or Friday was this week and move this type of workout in where one of those would have been during the week's PM sessions? Like I said, just a request, I plan on following your program EXACTLY as prescribed. Thanks Scott!

FRIDAY 11/8

A. Deadlift: 5 x 7,6,5,4,4 @3111; rest 4 min - strict on tempo - perform Wall Reach Shoulder Stretch in rest - 6 reps 405LBS.

B. Standing BB Good Mornings, cambered bar: 4 x 6-8 @4010, rest 2 min 235 LBS. x 7 reps on last set.

C. GHD Raise w/band: 4 x 8-10 @20X0, rest 90 sec ALL 4 SETS AT 10 REPS WITH BLUE BAND.

D. Crosswalk: 6 x 30 sec/rest 30 sec (switch high/low hand each rest break)

notes-try 95lb DB low hand, 70lb red KB OH in the other. Keep ribs down.
DID WITH WEIGHT ABOVE, WAS CHALLENGING BUT DID IT, WOULD NOT GO MUCH HIGHER JUST YET.

 

Spend a few minutes on organic squat movements you know like Duck Walk, Cossack Sqts, Shinboxes, etc. Add deck squats in this week. (to mobilize the back)

WEDNESDAY 11/6

2 rounds warmup/mobility:

Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 8 reps/breaths
Wall reach Shoulder Stretch - 8 reps/breaths

 

3 rounds:

4 Bench Presses @80%1RM

rest 20 sec
12 Ring Dips
rest 20 sec
amrap Strict Presses @50%1RM
rest 3 min b/t rounds

R1: 1:52. 4 x 205lb. bench. Unbroken 12 ring dips. 15 x 100lb. shoulder press.
R2: 1:46. 4 x 205lb. bench. Unbroken 12 ring dips. 11 x 100lb. Shoulder press.
R3: 1:56. 4 x 205lb. bench.12 ring dips (8 break 4). 8 x 100lb. Shoulder press.

 

+

3 rounds:

35 Wallballs for time
rest 90 sec

R1: 1:02
R2: 1:04
R3: 1:04

TUESDAY 11/5

A. Alternate EMOM for 16 min:

odd mins - 7 C2B Pullups
even mins - 8 HSPU
FELT GREAT ON THESE, DID NOT HIT THE WALL. FINISHED ALL SETS BETWEEN 12-18 SECONDS.

+

B. Rotate EMOM for 15 min:

1st min - TnG Squat Snatch ~60%1RM (155LBS, COULD HAVE GONE HEAVIER)
2nd min - 5 Burpee over Barbell + 25 DUs
3rd min - Airdyne 10 cals
Felt great on this one.

+

8 min @80%:

200m Run
5 Box Jumps 30" (step down)
3 Wall Walks

4 ROUNDS, FELT GOOD BUT RUNNING IN THE RAIN IN THE DARK SLOWED ME DOWN CONSIDERABLY AND HAVING WET SHOES SLOWED DOWN MY WALL WALKS, COULD HAVE SQUEEZED IN CLOSE TO ANOTHER ROUND WITHOUT THOSE).

MONDAY 10/4

AM:

Bike (road bike on trainer):
10 min @Z1
+
30 sec @90%/30 sec @50% x 20
Very challenging but felt great.

 

PM:

A. Back Squat: 
1) build to a 1RM (335lbs. up 5lbs. from the last time I 1RM, but during non-race season I am usually up closer to 375lbs.)
2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

B. Front Squats: 5 x 1 rep @10.0.1.0, rest 75 sec - that's 10 sec lowering…

notes-think mobility/postural endurance on these, load at ~70%1RM

C. 5 rounds:

12 GHD Raises
rest 20 sec
12' HS Walk
rest 20 sec
TIME: 8:42 (still making slow progress on the HS Walks, really need some instruction on these if ever possible please.

SATURDAY 11/2

AM:

20 min warmup w/runs & DROM + shoulder stretches

Wear a HR for this test - just let it run for the whole 3 runs, it's your max HR I want to see here.
Run 400m @75%
rest 1 min
Run 400m @90%
rest 1 min
Run 400m all out - whatever you have left!

Results:
Total time including rest: 6:02
Average HR: 160
Max HR: 183
% of Max: 100
Avg HR %: 87

 

Take plenty of recovery, then:

Muscle Ups: 12 min practice, working to maintain the false grip and string 2 together

Finally able to string a few together. Got to stringing 3 together pretty consistently and am confident could get to 4 with more practice and not having been as wiped after the sprints.

+

HSPU: 4 x amrap; rest 3 min

21, 20, 16, 16

+

L-Sit: accumulate 60 sec

Hit 60 seconds on the nose before failing in first and only attempt.

+

GHD Situps: 3 x 15; rest 60 sec

Done with ease

 

PM:

Bike 75 min - some hills and tougher efforts, but no red-lining.

Hit around 90 mins and did 42KM's at a pretty mellow effort.

FRIDAY 11/1

A. Deadlift: 5 x 7,7,5,5,5 @3111; rest 4 min - strict on tempo - perform Wall Reach Shoulder Stretch in rest - 6 reps (325LBS. could have gone heavier)

B. Standing BB Good Mornings, cambered bar: 4 x 6-8 @4010, rest 2 min (215LBS. for 8 reps on last set, could have gone heavier)

C. GHD Raise w/band: 4 x 8-10 @20X0, rest 90 sec (worked up to blue band with ease)

D. Crosswalk: 6 x 30 sec/rest 30 sec (switch high/low hand each rest break) (red KB heavy, green KB light with ease)

notes-heavy KB low hand, lighter one OH in the other. Keep ribs down.

WEDNESDAY 10/30

AM:

60 min Run, easy pace (10.5KM on very hilly Wildwood trail in Forest Park, felt fantastic!)

 

PM:

A. Alternate EMOM for 16 min:
odd mins - 6 C2B Pullups
even mins - 7 HSPU
(felt great on these and was able to complete both within the first 12 seconds of the minute but hit the wall on the very last rep of the very last minute on the HSPU's and took me the full minute to complete the 7th and final rep).

+

5 rounds, all at steady pace:

2 Muscle Ups
8 Ring Dips
12 Situps
16 Box Jumps
20 Walking Lunges

rest 90 sec b/t rounds

 

R1: 1:56

R2: 1:53

R3: 1:53

R4: 2:00

R5: 2:03

TUESDAY 10/29

Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

A. Power Clean: 5 x 1.1.1; rest 15 sec b/t reps/3 min sets (225LBS.)

B. Front Squat:  (255LBS. up 10LBS. from last time)

1) build to a 1RM
2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

C1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min

C2. GHD Raise: 3 x 8-12 @20X0, rest 2 min

NOTES:
Feeling a lot more comfortable on the Front Squats. Definitely have the power to lift more, just getting comfortable to a somewhat foreign movement to me but am definitely noticing tangible improvements. Did not have time to complete C1/C2.

MONDAY 10/28

Row 60 min for max meters.

-13428 meters
-Avg HR - 136
-80 % of max
-74% of average
-Max HR - 146

SATURDAY 10/26

AM:

 

For time:
15 Muscle Ups
20 HSPU
25 C2B Pullups
30 Ring Dips
TIME: 15:02

--10 min recovery-- (do mobility work)

AMRAP in 10 min @85%(no red-lining):

Row 200m
25 DUs
30 Walking Lunges
GOT 6 ROUNDS

--3 min recovery--

DB External Rotations, elbow on knee: 2 x 4-6 @3010, rest 45 sec b/t arms (heavier)

GOT 35LBS

 

PM:
Bike 75 min (DONE ON TRAINER INDOORS)

NOTES:
For slightly more intense Crossfit-esque workouts my body is just not firing on all cylinders in the early AM but on Saturdays can really only do this during your 9AM gym time. I can gladly doing it but from a #'s perspective I've noticed big differences when I do these in the PM. No need to make any changes in programming just giving you a heads up.

FRIDAY 10/25

A. Power Snatch: 5 x 1.1.1; rest 15 sec b/t reps/3 min sets (165 LBS)

B. Snatch Pull: 3 x 1.1.1; rest 15 sec b/t reps/3 min sets - 105-110%of PS 1RM (185LBS.)
C. Front Squat:
1) build to a 1RM (245LBS.)

2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.

3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

+

3 rounds:

Run 200m
15 T2B
Run 200m
15 Wallballs 20lb to 10'
TIME: 11:58

THURSDAY 10/24

45 MIN TRAIL RUN - 8.25KM

WEDNESDAY 10/23

A. Alternate EMOM for 16 min:

odd mins - 5 C2B Pullups
even mins - 6 HSPU
*Felt great on this*

B1. Ring Dips: 3 x 18; rest 90 sec (R1 18 unbroken, R2 12 then 6, R3 9,6,3)

B2. No Ft Rope Climbs to 15': 3 x 1 trip; rest 90 sec
notes-try not to use feet on descent; lower slowly

C. DB External Rotations, elbow on knee: 3 x 6-8 @3010, rest 45 sec b/t arms *25lbs x 8 reps per* arm.

+
AMRAP in 8 min:
10 Pushups
15 Box Jumps 20"
20 Air Squats
RESULT: 6 rounds

TUESDAY 10/22

A. Power Clean: 4 x 1.1.1.1.1; rest 15 sec b/t reps/3 min sets - Worked up to 205lbs.

B. Front Squat: 

1) build to a 1RM - 245lbs.
2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

C1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min

C2. GHD Raise: 3 x 8-12 @20X0, rest 2 min

D. Muscle Ups: 1-2 reps EMOM for 10 min

(skill work on stringing 2 together)

 

NOTES:

- Did not have time to complete C or D this evening. Apologies.

MONDAY 10/21

extra mobility in warmup

+
Light Snatch/C&J tech practice
+
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken sets of Double Unders for time.
TIME: 17:56

NOTES:
I struggled to find my rhythm on my double unders on this one. It had been awhile. Would love another shot at it!

 

SATURDAY 10/19

A. Power Clean + Split Jerk: 1 rep EMOM for 12 minutes - add slightly every few sets

Worked up to 225lbs. Could probably have gone quite a bit higher.

B1. Push Press: 4 x 5 TnG; rest 2 min 175LBS.

B2. C2B Pullups: 4 x amrap; rest 2 min 12, 11, 10 REPS

C. DB External Rotations, elbow on knee: 3 x 6-8 @3010, rest 45 sec b/t arms 25LBS. per arm

 

NOTES:

-I originally misread how you assign B1/B2. I finished all sets/reps of one movement then went onto the other instead of alternating. If I had done it properly as prescribed my numbers could have probably been a little bit higher.

FRIDAY 10/18

A. Front Squat: 

1) build to a 1RM - 245 LBS.

2) reduce to 70% of "A" and do 3 x 3, adding weight on the 2nd & 3rd set 'til tough.
3) reduce to 50% of "A" and do 2 x 5, powering up as explosively as possible.

B1. DB Split Squats: 3 x 6-8/leg @3010, rest 2 min - 55LBS per arm, 8 reps each set

B2. GHD Raise: 3 x 7-10 @20X0, rest 2 min - Holding 10LB plate, 10 reps each set.

+

for time:

40 HSPU
40 Wallballs 30lbs to 10'
40 T2B
40 KB Swings 70lbs
TIME: 11:52

NOTES:
Low # on Front Squat 1RM is definitely due to mobility issues and as a result having neglected the movement. Failure was due to mobility not muscular failure.

THURSDAY 10/17

3 rounds skills practice, report how you do on these: (nft)

10m Handstand Walk
3/arm Turkish Get-Ups (moderate load)
15 GHD Situps (2 hand touch on ground)

RESULTS: Really struggled on Handstand Walks, this is a weak movement for me. I really have never practiced and do not know the technique. Was only able to get 4 or 5 steps each time at the most. Very good on other movements though. TGU's are a strength for me.

Row 5 min @Z1

+

Row 30 sec @90% aerobic pace*/30 sec @50% x 10

--3 min recovery--
Row 30 sec @90% aerobic pace/30 sec @50% x 10

R1: 2584 meters

R2: 2594 meters

WEDNESDAY 10/16

45MIN RUN - 8.5KM

TUESDAY 10/15

A1. C2B Pullups: 4 x 7 unbroken, rest 1 min

A2. HSPU: 4 x 8 unbroken; rest 1 min

B. 3 rounds:

12 Kipping Pullups (not C2B)
12 Push Presses 155lbs
no rest b/t rounds

TIME: 7:24

--5 min recovery when done--

C. 3 rounds:

10 Ring Dips
20 KB Swings 70lbs
rest 90 sec b/t rounds

R1: 0:56
R2: 0:56
R3: 0:55

NOTES:
Did this in a Racquet Club type gym with less than ideal equipment and pull up bar. Could do much better on all in a real gym but still felt great on all movements.

SATURDAY 10/12

AM

"Death Stretch" - 1 x 2 min/leg, squeeze stretch side glute and get tall

Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

A. Squat Snatch: build to a heavy single (160lbs.)

B. 30 Muscle Ups for time. (13:42)

--7 min recovery when done--

C. 4 rounds for time:

10 alt'ng Pistols

1 No Ft Rope Climb to 15'

(3:28)

Notes:

-Felt a bit distracted on the squat snatch. Had trouble getting under the bar. Can usually get closer to 180lbs. 

-Felt great on muscle ups just lacking technique to string together multiple reps. 

-Felt great on MetCon. 

PM:

-60 min mellow recovery bike ride. 

WEDNESDAY 10/9

am:

Bike ~60 min easy

 

pm:

"Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall
Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

 

A. Deadlift: build to a heavy single - 450 LBS.

B. Strict Press: build to a 1RM - 200 LBS.

+

3 rounds for time:

Row 500m
12 Deadlifts @ BWT (205LBS.)
21 Box Jumps 24"
*12:12

TUESDAY 10/8

3 rounds, go all out on these for lowest possible round times:

Sprint Row 250m

15 KB Swings 70lbs
15 Burpees
15 KB Swings 70lbs
Sprint Row 250m

--rest/walk exactly 10 min b/t rounds for full recovery--

 

1. 3:31

2. 3:40

3. 3:38

 

NOTES:

Felt great on this one. Didn't hate it as much as you said and definitely did go 100%.

SUNDAY 10/6

10 rounds for time:

Row 500m
15 Burpees

1. 3:12
2. 3:37
3. 3:40
4. 3:43
5. 3:47
6. 3:52
7. 3:38
8. 3:43
9. 3:41
10. 3:26

TOTAL TIME: 36:24

 "Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall

 

NOTES:

-Felt great on this one. Definitely my style of workout.

SATURDAY 10/5

MELLOW 10KM TRAIL RUN ON WILDWOOD. 1:15

This wasn't on your programming but it was the most beautiful run day of the year. I HAD TO. SORRY!

FRIDAY 10/4

RECOVERY BIKE:
85 MINUTES
25 MILES

THURSDAY 10/3

Empty bar shoulder/Tricep stretch for rack pos. - 3 x 30 sec

 AMRAP in 20 min: (Sage)

20 Thrusters 135lbs 
20 Pullups
20 Burpees

*2 ROUNDS AND 17 THRUSTERS

 

"Death Stretch" - 2 x 2 min/leg, squeeze stretch side glute and get tall

 

 

NOTES:

-This one was really tough. My sinus congestion really affected my breathing. At 100% I think I could have easily finished 3 rounds no problem.

-My rack position mobility issues was a huge setback on my Thrusters obviously.

WEDNESDAY 10/2

A. Chest to Bar (C2B) Pullups: 1 x amrap - 12 REPS

B. Seated DB External Rotations: build to a 8RM/arm @3010 tempo - 20LBS.

+

Row warmup:

Row 5 min @Z1

+

Row 30 sec hard/30 sec easy x 4

+

rest 3 min

+

Row 2000m time trial - 7:16

 

Notes:

-First day back after a week off sick. Felt a little congested but pretty good on this one.

TUESDAY 9/24

AM:
Run 30 min @recovery pace - 7.5KM

 

PM:

A. HSPU: 1 x amrap (max reps test) - 14

B. Power Clean: build to a 1RM - 230LBS.

C. Power Clean: amrap in 8 min @90% of your 1RM from "A" - 20 REPS

D. Airdyne Sprint: 1 x max cals in 30 sec, all out! - 35 CALORIES

 

NOTES:

- This was the day I got sick. I feel as though I was only operating at 85% and could have posted slightly better #'s if I was at 100%

- First time doing HSPU's with plates beside the AbMat. My AMRAP without the plates and just the AbMat is 21 reps.

SQUAT, CLOSE GRIP BENCH PRESS, WEIGHTED CHIN UP 85%

SQUAT:
ORM @ 330 lbs.
6 reps @ 280 lbs. (85%)

CLOSE GRIP BENCH:
ORM @ 270 lbs.
4 reps @ 230 lbs. (85%)

WEIGHTED CHIN UP:
ORM @ 80 lbs.
3 reps @ 67.5 lbs. (85%)



notes:
-I've never done the 30X0 tempo before so my ORM on my squat is lower than usual
-First time in probably 10 years doing close grip bench press, enjoyed it but a new movement for me.
-I misread the 85% calculation for the weighted chin up and went 30 lbs. too heavy on the last set.