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?