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.