12/29 - 12/30

Mon 12/29:

20 min aerobic warmup

For time:

Row 1000m

50 Thrusters 45lb bar

30 Pullups

*Time: 6:38. First time doing in a year. Felt great. Could have shaved about 20-25 seconds off in row time and transitions. But overall felt really good. 

10-15 min c/d

Tue 12/30:

am:

10 min aerobic w/u

2 rounds:

30 sec Assault Bike Sprint for max cals

1. 35 cals. 

2. 30 cals.

rest 3 min

45 sec Row for max meters

1. 299M 

2. 301M

rest 4 min

1 min max Burpees

1. 25

2. 25

rest 5-8 min for full recovery

*engine was feeling really good on this one. only thing that slowed me down was lactic acid build up in the quads that hit me halfway through the first round of burpees. Was able to recover pretty well between rounds. 

+

when done,

3 x 5 OH Squats, bar only @4040 tempo

(light, strict 4 sec up & down. Narrow grip as you go to stretch the shoulders, and keep elbow crease pointed upward)

pm:

10-15 min aerobic warmup

For time: (practice pacing - I'd row at around your 3k pace until the 500m round)

1000m Row

100 Double Unders

750m Row

75 DUs

500m Row

50 DUs

250m Row

25 DUs

*Time: 14:24 @ 80% pace. 

+

10-15 min c/d

12/26 - 12/28

Fri 12/26:

am:

Rack Seq

15 min aerobic warmup

A. Thruster Ladder: 1 rep EMOM until failure, start at 95lbs and add 10lbs each minute

notes-use a rack

*95 up to 215. Probably coulda got 225 but happy with 215. Felt really good. 

+

Be sure you are very well warmed and ready for this one. Set up so as to make transitions as fast as possible.

21-15-9:

Thrusters 95lbs

Pullups

*Time: 3:27. 31 second PR since I did it last month. 

+

10-15 min c/d

pm:

Bike 60min @125/145bpm 

*its really hard to ride at that HR indoors on a trainer for 60-90 minutes. It's not a realistic HR. Without hills or climbs it's hard to get it that high. Even with sprints 110-125bpm is more realistic. 

AVG HR: 110BPM

PEAK HR: 122BPM

CALS: 602

Sat 12/27:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps

Kips on High Rings w/o FG

A. Muscle Ups: 10 min practice on no FG.

*now able to string 4 together without FG. Feeling more comfortable on the drop from the top. 

B. Hang Squat Snatch + Squat Snatch(floor): 4 sets of 1+1; rest 90 sec - build up if you can catch deep

*115. Weight is easy and light for me. Hang squat snatch is feeling really good. Squat snatch is not. The first pull and transition from the floor to hang position to the bounce off the hips needs some work. 

C. Squat Snatch (floor only): 1 rep EMOM for 10 reps - moderate wts.

D. 4 rounds @moderate pace:

4 Muscle Ups

4/leg Pistols

40 DUs unbroken

*felt good on this. Did no FG on MU's. String 3-4 together during rounds. 

E. Row 5000m @HR~165

*Time: 18:38

AVG. 500M pace: 1:42-1:52

AVG. HR: 156BPM

PEAK HR: 166BPM

CALS: 381

It was tough getting up to 165BPM's and being able to maintain a sustainable pace for the 5000M. I held a pretty good and consistent pace throughout and didn't even get my HR close to 165 until the last 750M's or so. I feel like the only way to get my HR up quickly is to set the damper to 10 which didn't seem like a good idea for such a long row. 

10 min c/d

Sun 12/28:

rest

12/22 - 12/25

Mon 12/22:

Rack seq

A. Squat Clean gauntlet: 3 reps EMOM starting at 70%1RM, add 10lbs each minute until failure

*165, 175, 185, 195, 205, 215. Don't actually know what my 1RM squat clean is. Guessed at 240. Should have guessed higher. My cleans stayed really nice here. Only failed squatting out of the pocket due to lactic acid build up in quads. Should have started heavier and probably could have gotten up to 235, 240. 

B. 21-15-9:

Deadlift 275lbs

Wtd Chin-Up 53lbs

*Time: 14:36. Deadlifts were easy and unbroken. Chin ups were done in singles. 

Tue 12/23:

10 min aerobic warmup

2 rounds:

Row 4 min @85%(HR<158)

1. 1150M

2. 1092M

rest 1 min

AD 4 min @85%(HR<158)

1. 59 CALS *Assault Bike

2. 56 CALS *Assault Bike

rest 1 min

+

4 rounds, nft:

10 Triple Unders (or attempts)

10/arm Shoulder Taps in Wall Handstand

*can get singles on the TU's. Definitely need more practice but currently have a rope that's too short and too light. Am ordering an RX rope which I am certain will help. 

+

3 x 5 OH Squats, bar only @4040 tempo

(light, strict 4 sec up & down. Narrow grip as you go to stretch the shoulders, and keep elbow crease pointed upward)

+

1 round:

Row 4 min @85%(HR<158)

1. 1114M

rest 1 min

AD 4 min @85%(HR<158)

1. 58 CALS *Assault Bike

rest 1 min

+

5 min c/d

Wed 12/24:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps

Kips on High Rings w/o FG

A. Snatch Balance: 3 x 2; rest 60-90 sec (mostly just as warmup/activation)

notes-keep it light & go for speed to the bottom and catching the weight solidly 

*115, 115, 135. 

B. Hang Squat Snatch + Squat Snatch(floor): 8 sets of 1+1; rest 90 sec - build up if you can catch deep

*115. Felt great on hang squat snatch. Need more work on full. Haven't actually practiced it in quite awhile. 

C. 3 Pos. Snatch DL: 2 x 2 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*205, 225. 

D. Muscle Ups: 10-12 min practice on no FG. Keep the volume low though!

*did not feel good on these. Did not like practicing MU skill work at the end. Only strung a couple together. Was not feeling it today. 

optional pm:

Bike 30-40 min easy

*did not have a chance to do. 

Thurs 12/25:

Rest

12/18 - 12/21

Thu 12/18:

Rack seq

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Handstand to Fwd Roll ~2-3 reps

12-9-6 for time:

Power Clean 205lbs

Parallette HSPU

*Time: 19:29

*This was tough but hit a major wall on the kick ups for the HSPU's. Not even the HSPU's themselves. They were ok. Kept struggling to get up. Maybe it was wearing my lifting shoes. Not sure. Power Cleans and HSPU's were super consistent. But kick ups slowed me down in a big way. By 5-8 minutes even. 

+

rest as needed

+

4 rounds on a 3 min timer:

25 Thrusters 45lb bar

20 Butterfly Pullups

(rest the remainder of the 3 min)

1. 1:45

2. 1:45

3. 1:55

4. 1:45 *unbroken Butterfly Pull-Ups

*wasn't totally sure how to pace myself on this. Did all Thursters unbroken at fast pace with great breathing. Felt really easy. Gave myself 20 seconds or so rest then jumped up onto pull up bar and did 2 unbroken sets of 10 pull ups on purpose. Could have done all sets unbroken based on how good I felt on my last set. 

+

Row 2k @80%

*Time: 7:23 legs were feeling pretty gassed from the start. And did this at a true 80%. Still happy with my time considering both. 

+

10 min c/d

Fri 12/19:

A. Snatch Balance: 4-6 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly 

*95, 95, 115, 115, 135, 135. The 135 is actually pretty easy and will go up next time. I definitely need a few warm up sets to get my shoulders feeling warm and ready to go on this particular movement. 

B. Hang Squat Snatch: 1 rep EMOM for 15 singles - build up if you can catch deep

*115 x 5, 125 x 5, 135 x 5. Felt good on these. Was able to go fast and got deep in pocket with good bounce out. 

C. 3 Pos. Snatch DL: 2 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*165, 185. This is starting to feel easy. Will go heavier next time. 

D. Russian KB Swing 70lbs: 3 x 20 unbroken, rest 2 min

*felt good on these. Solid form and technique. Was pretty easy. 

Sat 12/20:

am:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

HS - rollout ~3 reps

*feeling a lot better on these. A couple more weeks of practice then should be good to move on to the next progression. 

Kips on High Rings w/o FG

A. 4 rounds:

Run 2 min @75%

amrap Muscle Ups - trying to minimize false grip over just getting max reps

rest 2 min b/t rounds

*2, 2, 3, 3. Starting to feel a bit better on this. Honestly had some mental blocks dropping down from the top into the bottom position and kip but started to feel it a bit better on the last two sets. Need to practice more but making progress. 

--recover as needed when done--

B. AMRAP in 5 min:

1-2-3-4-5-etc unbroken T2B (1 T2B, must drop off the bar for a sec, 2 T2B, rest, 3…etc)

*got through 10. Started 11th set but couldn't finish due to time. Felt great on this. Paced myself a bit too slow at the start. Probably could through 12 unbroken sets j

C. Push Press: 100 reps for time, 75lbs. 5 Burpee penalty each time you set the bar down.

*TIME: 5:18. Felt great. Paced myself a bit more than I should. Coulda gotten around 4:15-4:30. Did 40, 20, 20, 20 unbroken. 15 total burpees 

pm:

Bike 30 min @HR 120

*Did not do. Honestly forgot. 

Sun 12/21:

rest

12/15 - 12/17

Mon 12/15:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Kips on High Rings w/o FG

A. MUs: 10-12 min practice using less and less false grip from top down

B. 3 Pos. Snatch DL: 3 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*145, 185, 205. 

C1. Bench Press: 3 x 10-12 @20X0, rest 90 sec

165, 175, 185. 

C2. T2B: 3 x 10.10, rest as needed b/t 10s; rest 90 sec after

notes-do 10 reps unbroken if possible, rest as needed, then another 10. Work on efficiency; it's really 3 x 20 with an intentional break after 10 reps.

*all unbroken with efficient movement. Except very last set. Slipped off on 7th rep and had to jump back on. Was a slip. Not muscle or rhythm failure. 

+

5 rounds for time:

6 x 10m (33 feet) Shuttle Run down & back*

1 No Ft Rope Climb (to top @Nike)

*run 10m, turn around and come back. that's one rep; do 6 per round.

Time: 4:52

*rope was 15 feet. 

*this was much more challenging than I thought it would be. 

Tue 12/16: 

10-15 min aerobic warmup

12 min AMRAP @80%:

Row 300m

10 Thrusters 95lbs

10 Box Jump/Step Downs 24"

*4 full rounds + 147M on rower. 

--4 min recovery--

12 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

*6 full rounds + 4 Assault Bike cals. 

*these two AMRAP's felt like a true 80% effort. 

+

10 min easy aerobic c/d

Wed 12/17:

Rest

12/11 - 12/14

Thu 12/11:

Rack seq

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Handstand to Fwd Roll ~2-3 reps

A. Jerk off blocks or rack: build to a heavy single

notes-not 1RM unless feeling good

*250lbs. Heavy single. Not 1RM. 

+

for time:

9-7-5:

Shoulder to OH 205/125lbs

Muscle Ups

*Time: 13:57

This was very challenging on the shoulders after the heavy single. 

+

recover as needed

+

accumulate 30 deficit HSPUs

*Took about ten minutes going at a casual pace. 

Fri 12/12:

15 min aerobic warmup

3 rounds, each one progressively faster to a max effort on the last round:

Row 500m

15 Burpees

15 C2B Pullups

15 Power Cleans 135/85lbs

100 DUs

rest 4 min b/t rounds

1. 7:20

2. 8:53

3. 9:16

*paced myself way too hard out of the gate. Was not able to maintain pace. 

Sat 12/13:

Rest

Sun 12/14:

A. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly 

115 x 4

*feeling super sold on speed and technique at this weight. Will start building next time. 

B. Hang Squat Snatch: 1 rep EMOM for 10 singles - moderate loads you can catch deep

115

*was able to go fast and get deep in the pocket. Would go up to 135 next time. 

+

AMRAP in 6 min: (use 3 bars)

3 Deadlifts 315/185lbs

3 Power Cleans 225/135lbs

3 Power Snatch 135/95lbs 

*3 full rounds + 1 deadlift. 

Felt great but power cleans and power snatches got pretty sloppy after the first round. Should have worked at them at a lighter weight before starting for technique practice. 

+

rest as needed

+

Complete 30/side Renegade Rows

notes-don't allow hips to tilt or shift. Use a challenging weight.

*45lbs. 

12/8 - 12/10

Mon 12/8:

A. MUs: 5 x 2-3, RAN

✔

B. Snatch Balance: 4 x 2; rest 60-90 sec

notes-keep it light & go for speed to the bottom and catching the weight solidly 

✔115 x 4. *easy weight. Felt perfect for practice. 

C. Hang Power Snatch + OHS: 5 x 1+2; rest 2 min

✔115, 115, 125, 125, 135. 

D. 3 Pos. Snatch DL: 4 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

135, 135, 145, 155. 

Tue 12/9:

10-15 min aerobic warmup

10 min AMRAP @80%:

Row 250m

10 Thrusters 95lbs

10 T2B

✔4 full rounds. 

--4 min recovery--

10 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

✔4 full rounds + AB 10 cals & 4 HSPU. 

+

10 min easy aerobic c/d

Wed 12/10:

rest

12/4 - 12/7

Thu 12/4:

15-20 min aerobic warmup, include Triple Under practice

was not using speed rope. Did not get any TU's. 

A. 

AMRAP in 6 min: (use 2 bars)

3 Deadlifts 315lbs

3 Power Cleans 225lbs

1 Rope Climb

4 rounds

*did power cleans not hangs. Couldn't get the rhythm of the movement right at that weight. 

✔️

--recover as needed--

B. Front Squat: 8 x 3 reps @20X0, rest 75 sec - use 70%1RM (210lbs.)

notes-focus on speed out of the hole

✔️

C. Complete 4 rounds, rest as needed:

12 GHD Situps

8 GHD Raises

✔️

Fri 12/5:

Rest

Sat 12/6:

A. Split Jerk off blocks (or rack): 10 singles @80%, rest 75 sec b/t reps

✔️210lbs. 

*this was my 80% of my clean and jerk 1RM. Don't have a 1RM from blocks or rack. Need to practice my jerks more often. Am usually pretty fast with this movement. Felt a little slow. 

+

6 rounds:

10 Thrusters 95lbs - smooth, fast, & relaxed w/breathing

rest 75 sec

10 Butterfly Pullups

rest 75 sec

✔️felt great and consistent on rhythm and breathing on both. 

+

AMRAP in 15 min @75% pace:

Run 200m

35 DUs

15 Situps

20 Walking Lunges

✔️5 rounds completed 

Sun 12/7:

rest

12/1 - 12/3

Mon 12/1:

Rack stretches 

A. Power Clean: build to a max

-245lbs. 

--rest 8 min once you find your max--

B. Power Clean: amrap in 8 min @90% of "A"

-20 reps. Could have gotten 4 or 5 more if I paced myself a bit quicker. 

C. Thrusters @95lbs: 3 x 15 unbroken; rest 3 min

notes-focus on relaxed breathing & efficiency - only have tension where needed to do the work.

D. Toes to Bar: 50 reps for time.

Time: 3:12

*lost my rhythm on this one way before any muscular or aerobic slow down. Need to work on this one more. Not one of my stronger movements. 

Tue 12/2:

15 min aerobic warmup (Row, rope, dynamic stretches, run, etc - your choice)

+

6 rounds @80-85%:

Row 700m

50 Double Unders

1. 3:14 *unbroken DU's

2. 3:15 *unbroken DU's

3. 3:36 *tripped up on DU's. 

4. 3:31 *tripped up on DU's. 

5. 3:27 *unbroken DU's

6. 3:22 *unbroken DU's

rest 2 min b/t rounds

+

10 min AB (Assault Bike) @Z1 c/d

12/3:

A. Snatch Balance: 5 x 2; rest 60-90 sec

135lbs. 

notes-keep it light & go for speed to the bottom and catching the weight solidly

B. Hang Squat Snatch: 10 singles, moderate load, but add if feeling good to heavy

Worked up to 135. 

C. Butterfly C2B: 10-12 min practice

3 sets of 10-12 unbroken reps

+

21-15-9:

Ring Dips

Box Jumps 20" - do as rebounding if able

KB Swings 70lbs

Time: 3:56

*felt great. everything unbroken. Honestly not even sure how I could have done it any faster. 

11/23 - 12/30

Sunday – Rest

Monday:

PVC Snatch Drills

7 x 2 Hang Power Clean

7 x 2 Hang Squat Clean

+

5 x

500M Row

15 x 135lb. Bench Press

Did this in 13:30

Tuesday:

Butterfly pull up practice

Back Squat - Build to heavy single – 365

3 Rounds for time:

50 GHD Sit Ups

25 strict HSPU’s

13 minutes or so. This started out fast but got super tough!

Wednesday:

2000M row time trial - 6:46

AMRAP 30:

5 x 275lb. Deadlift

13 x Push Ups

9 x 24" Box Jumps

*this is a Hero WOD. Did it at a pace that allowed me for perfect technique on every rep and to do every movement unbroken. Got 15 rounds.

Thursday - Rest

Friday:

Bench Press Work up to moderately heavy single. 255lbs.

For time:

5 Rounds:

3 x 205lb. Power Clean

10 x Burpee pull ups

Time: 8:02

Saturday:

Snatch tech work

7 x 2 Hang Power Snatch

7 x 2 Hang Full Snatch

For time:

30 x OHS (95lbs.)

7 MU's

20 x OHS (95lbs.)

5 MU's

Time: 4:42

Annie *not for time

November Training

-JT - 9:12. PR

-Nate - 15 rounds. 3 round PR

-Elizabeth - 5:54. First time ever doing it. Could def do better. 

-Grace - 2:57. First time ever doing it. Could def do better. 

-BWT Squat x 11/1K row x 7 round - 40 minutes

-5 WB, 3 HSPU, 1 225lb. Clean x 30 rounds - didn't do for time but felt great and did for consistent pace. 

-Stephen - 30-25-20-15-10-5 GHD Sit up, GHD back extension, knee to elbow, 95lbs stiff leg deadlift 28 minutes. 

-20MIN AMRAP - 250M Row, 25 push ups. 8 full rounds + 128M row

-5 rounds of 275lb. Deadlift, 30 squats, 7 HSPU. Time: 8:12

-500lb. 1RM deadlift PR

-On the C2 rower:

Pull a sub-1:25/500-m pace for as long as possible

0:53

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

0:49

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

0:58

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

0:40

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible

0:36