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