MONDAY 1/27

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

am:
A. Back Squat: 4 x 3,2,1,1; rest 3 min
275, 295, 315, 335, 345, 350. This was actually a 15LB. PR for me this year. Previous PR was 375LB. during a strictly strength program. Can probably even bump this up higher. 

B. Power Snatch: 4 x 2, rest 3 min
135, 135, 145, 145.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

C. Power Clean: 4 x 5 TnG, rest 2 min
135, 145, 155, 165.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

notes-build to a tough set of 5, use new technique!
+
6 rounds for max reps:
20 sec KB Swings 70lb
10 sec rest
20 sec Burpees AFAP
10 sec rest
124 REPS went at about 80% on this due to recent burnout. 

pm:
Row 5000m @75% pace (effort)
TIME: 21:30
AVG HR: 130 (should I have gone harder?)

SUNDAY 1/26

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!
+
In warmup, practice the drills we did for the clean, but instead for the snatch. Just light skill work.
+
AMRAP in 7 min:
8 HSPU
10 alt'ng Pistols (5/leg)
12 T2B
4 ROUNDS + 8 HSPU + 10 PISTOLS

--5 min recovery--

3 rounds for low round times:
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min b/t rounds
RD1: 3:32
RD2: 4:02
RD3: 4:24

FELT LIKE I'VE BEEN OVERTRAINING A BIT. I GAVE 100% EFFORT BUT THIS WAS NOT 100% OF MY ABILITY. THESE MOVEMENTS AND THIS STYLE OF WORKOUT ARE USUALLY MY SPECIALTY AND ON A NORMAL DAY ROUND TIMES WOULD NOT NORMALLY FLUCTUATE THIS MUCH. MAY NEED TO SCALE BACK A BIT AND SLOW DOWN SOME UNTIL I AM A BIT BETTER RESTED. 

SATURDAY 1/25

Light Power Clean technique drills - work thru the progressions we've done, finish by building to a moderate single in the PC from the floor.
(15-20 min max for this work)
205lbs. 
+
45 min easy pace cardio - Alternated Row & Airdyne

THURSDAY 1/23

am:
Row 8 min @Z1
+
Row 600m @1:46-1:47' pace/rest 3:30'  x 6
R1: 2:07
R2: 2:08
R3: 2:08
R4: 2:08
R5: 2:07
R6: 2:07

AVG HR: 124
PEAK HR: 164
MIN HR: 52

+

15 min mobility work

pm:
30 Muscle-Ups for time
Should have rested and not done this today. Blazed through about 24 MU's in about 7 minutes. Even did my first 5 unbroken strung together in a row. But hit the wall right around there and absolutely shredded my wrists up on some rings I hadn't used before at my Nike gym and a poor chalk set up. Finished the 30 at a slow pace. Would like to redo. Could probably have finished around 8:30/9:00 minutes. 

WEDNESDAY 1/22

am:
Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

A. Segmented Clean Deadlift + Paused Power Clean: 5 x 1+1; rest 60 sec
notes-pauses as before on the Sg Cl Dl, then back to the floor and pull to a 2 sec pause at the knee again, then complete a PC from there, pulling into the hip. start at 65lbs, build as long as technique is sound (same as before)
75, 95, 95, 115, 115
B. Power Clean: 7 x 1; rest as needed - same technique as above, now try to take it to the full lift. Go light; add only if technique is sound.
135, 155, 155, 165, 165, 175, 175
C. OH Squat (from rack): 6 x 3,3,2,2,10,20 unbroken; rest 3 min
155, 165, 175, 180, 135, 95.

pm:
VO2 max test
Will email results. 

TUESDAY 1/21

Rack Seq x 2
Sit in the bottom of a front squat for 30 sec x 3 with empty bar in position - keep elbows up!

A. Push Press: 4 x 3,3,2,2; rest 2-3 min
165, 185, 205, 205. 

B. Wtd Strict C2B Chin-Ups: build to a heavy single
55(3), 65(2), 70(1), 80(1), 85(1), 90(1)*PR.

C. 3 rounds for time:
15 HSPU
50 Double Unders
15 C2B Pullups
rest 3 min b/t rounds
1:42, 2:02, 2:32
Did HSPU's and DU's unbroken but really slowed down on the C2B's in last 2 rounds.

D. HR Pushups: 60 reps for time
2:18

--rest 3 min--

E. T2B: 30 reps for time
1:28

MONDAY 1/20

30-40 min easy Z1 cardio - Ran 7KM on Wildwood trail (40 mins). Felt great.

SUNDAY 1/19

am:

A. Back Squat: 4 x 3,2,3,2 @30X1, rest 3 min 295, 305, 305, 315.

+

10 min time cap:

60 Wallballs 20lb to 10' (Broke it up 42,18 to not gas out arms for MU's, prob should have done unbroken)

40 KB Swings 70lb (unbroken)

20 Burpees (unbroken, steady pace)

amrap Muscle ups

14 MU's.

Although a bit zapped from the day before I felt good on this one. Got to the muscle ups around the 5 Minute mark and was able to string together 2 or 3 a time every time. Finished feeling like I could have given a bit more.

pm:

60 min moderate cardio - bike

SATURDAY 1/18

Rack Seq x 1 only

Sit in the bottom of a front squat for 45 sec x 1 with empty bar in position - keep elbows up!

am:

For time:

Row 1000m

50 Thrusters 45lb bar

30 Pullups

TIME: 8:16

*was just not feeling up for this one and as focused as I should have been. Felt great on the row. Averaged a 1:42 pace throughout and felt I could have gone even faster. From an engine standpoint did not get tired on the Thrusters but because of my issues in the rack positioning I held the bar mostly in front of me by my shoulders which really tired them out so was not able to do 50 unbroken reps. Did 32 then a ten second rest then 18. Because of this had tired shoulder muscles for the pull-ups and broke them down into 3 mini sets of 11,10,9.  Was only disappointed with this because I have an can do better.

+

5 min rest once complete, then:

Build to a 1RM Deadlift in 10 min

465lbs.

This is my previous 1RM. So was happy I was able to get to it in 10 minutes after blasting through Jackie. Did my last rep at 9:40 and felt I could have lifted more. Happy with this but the learning is I should do bigger jumps in weight and slightly less rest. Very satisfied with the result and still knowing I had more to give.

+

45 min rest

+

AMRAP in 7 min:

15 Burpees

15 Box Jumps 24"

4.5 ROUNDS

I feel as though i really start finding my rhythm after 4 or 5 minutes. Obviously too slow for these short all out bursts. I need to learn how to start quicker.

pm:

Run 10 min warmup + DROM

+

Run 1 mile for time.

TIME: 5:58 (personal PR 2 summers ago during the peak of Triathlon season was 4:48 so this was a bit defeating but I definitely gave it all)

rest 5 min

Run 800m for time

TIME: 2:52

rest 2:30'

Run 400m for time.

TIME: 0:59

AVG HR: 150

PEAK HR: 184

MIN HR: 107

My legs and engine definitely felt a bit tapped after the earlier workouts in the day but i definitely gave it 100%. These are fractions of my personal bests but those were put up when I was in competitive race season. Could still obviously put up better #'s doing this fresh.

+

Easy run cooldown 10-15 min

FRIDAY 1/17

Rack Seq x 1 only

Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

A. Segmented Clean Deadlift + Paused Power Clean: 10 x 1+1; rest 60 sec 75, 75, 85, 85, 95, 95, 105, 105, 115, 115.

notes-pauses as before on the Sg Cl Dl, then back to the floor and pull to a 2 sec pause at the knee again, then complete a PC from there, pulling into the hip. start at 65lbs, build as long as technique is sound (same as before)

B. OH Squat (from rack): 3 x 8,5,3; rest 3 min 115, 135, 165.

C1. Close Grip Bench Press: 3 x 3,2,1; rest 2 min 205, 225, 245 

C2. Wtd Chin-Ups: 3 x 1; rest 2 min 70, 75, 85.

D. 50 V-Ups for time, but you must complete a 30 sec Front Plank every 10 reps.

THURSDAY 1/16

Row 8 min @Z1
+
Row 500m @1:49* pace/rest 3 min x 8
R1: 1:47
R2: 1:47
R3: 1:47
R4: 1:46
R5: 1:46
R6: 1:46
R7: 1:46
R8: 1:44
AVG HR: 136
PEAK HR: 168
I pushed harder and would say my comfortable pace was closer to 1:46/1:47. 
*the series of interval workouts is normally done at 2k PR pace. If this workout still feels easy, go ahead and increase the pace some.
+
15-20 min skill work:
practice Pistols, Bar MUs, Triple Unders, GHD Situps, etc
Consistently getting single Bar MU's. Not able to string together multiple reps yet. 
+
Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

MONDAY 1/15

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

AMRAP in 7 min:
15 Burpees
15 Box Jumps 24"

DID NOT GET A CHANCE TO DO THIS. 

SATURDAY 1/11

Rack seq

A1. Bench Press: 3 x 3; rest 90 sec
225, 225, 225. 
A2. Wtd Chin-Ups: 3 x 3,2,1; rest 90 sec
50, 55, 75.
B. Muscle Ups: 10 min practice - focus on getting arms straight at the bottom b/t reps.
+
10 rounds for time:
8 C2B Pullups (only count reps where there is contact w/bar)
12 HR Pushups
TIME: 15:02

SUNDAY 1/12

am:
(warm up squat well 1st!)

For time:
100 DUs
8 Back Squats 275lbs
12 HSPU
6 Back Squats 285lbs
12 HSPU
4 Back Squats 295lbs
12 HSPU
2 Back Squats 305lbs
12 HSPU
100 DUs
TIME: 11:42

pm:
Bike 60 min @moderate pace. 

THURSDAY 1/9

A. Segmented Clean Deadlift + Paused Power Clean: 10 x 1+1; rest 60 sec
85, 85, 85, 95, 95, 115, 115, 135, 135, 155
notes-pauses as before on the Sg Cl Dl, then back to the floor and pull to a 2 sec pause at the knee again, then complete a PC from there, pulling into the hip. start at 65lbs, build as long as technique is sound
+
Row 5 min @Z1
+
Row 300m @1:49' pace/rest 90 sec x 10
Done relatively easy. Was this sort of a light day on the rowing?
+
10 min Walk cooldown

WEDNESDAY 1/8

Run 10 min warmup + DROM
+
Run 1 mile for time.
rest 5 min
Run 800m for time
rest 2:30'
Run 400m for time.
+
Easy run cooldown 10-15 min

DID NOT GET TO DO THIS.

TUESDAY 1/7

am:
For time:
100 Push Ups
100 Alternating Lunges
100 Situps
100 alt'ng One Arm DB Power Snatch 50lbs
TIME: 22:34

pm:
Run 60 min @low Z1
12KM

SUNDAY 1/5

Practice Bar Muscle Ups & butterfly kip 10-12 min after warmup
Got 3 bar MU's. Not able to string together yet.

A. Wallballs 20lb to 10' - one amrap set - really go for it and see how many you can get in one set.
82 wall balls. TIME: 2:53

--rest 2 min--

For time:
Wallballs - finish the remainder of "Karen": 150 wallballs total, minus how many you got in A. (if you did 80 in A, then you need to do the remaining 70 here.
68 Wall Balls
100 Double Unders
20 Muscle Ups
TIME: 16:02
Notes: Legs were feeling a little caked from the rowing the 2 days before and was not feeling 100% since I did this on my rest day instead of Monday. Confident could have gotten closer to 90-100 unbroken wall balls and maybe come closer to 14:30-15:00on the workout. 

Rack Seq - 1 set of each only

SATURDAY 1/4

Rack seq

A. Segmented Clean Deadlift: 3 x 3; rest ~90 sec
notes-2 sec pause on the floor, just below the knees, and at lockout w/ribs down.
185, 205, 225
B. Mid-Thigh Hang Power Clean: start at 65lbs, build as long as technique is sound, 5 x 1-2 reps, rest as needed (RAN)
85, 85, 95, 105, 115
notes-pull bar back actively into hip
C. Power Clean: ~7-8 singles, light - pull slower in the groove of the segment lift, then pull actively into hip. Use this technique in the WOD following.
115, 135, 145, 155, 155, 155
+
For time:
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
Row 1200m
10 unbroken C&J 135lbs
TIME: 33:42
Purposely did the C&J's slower to make sure the technique was not sacrificed. Probably could have shave a few minutes off and done it with faster and less technical technique. Was feeling a little zapped on the rowing because I did the 2000M sprint the night before at 7PM and did this the very next morning at 9AM. But overall still felt pretty good on this. 

FRIDAY 1/3

Ensure a very good warmup first - after mobility, do ~20 min of Z1 work  - a mix of row, AD, run, DROM. A few short bursts as well to prime the system.
+
Row 2000m time trial

Really go for it here - get av and max HR for the effort as well.

Time: 7:17
AVG HR: 157
MAX HR: 176

This was pretty close to 100% Max effort. Close to that at least. 95-100% here. I really tried. But also felt great after. HR cooled down pretty well immediately after. Happy with the effort but eager to improve on it. 

WEDNESDAY 1/1

am:

Run 45 min - hilly terrain preferred. 

9.1KM up Leif Erikson Trail

pm:

Bike 60 min @Z1

COMPLETED. 

TUESDAY 12/31

Rack seq

A. Segmented Clean Deadlift: 7 x 3; rest ~90 sec
notes-2 sec pause on the floor, just below the knees, and at lockout w/ribs down.
135, 135, 155, 155, 175, 175, 195.
B. Mid-Thigh Hang Power Clean: start at 65lbs, build as long as technique is sound, 5 x 2-3 reps, rest as needed (RAN)
65, 85, 85, 95, 105. 
notes-pull bar back actively into hip
C. Paused Front Squat: 1 rep EMOM for 8 min @35X0, use ~80%
notes-5 sec hold in the hole, elbows up!!
225LBS. 

+
3 rounds:
C2B x 10
rest 10 sec
Push Press x 3-4 TnG (155, 160, 165)
rest 10 sec
C2B x 10
rest 3 min
+
AMRAP in 6 min:
10 OHS 120lbs
5 Muscle Ups
DID NOT HAVE TIME TO COMPLETE THIS

MONDAY 12/30

Rack Seq

Complete all 3 mini-WODs at 100% sprint pace. Record the time of each individual workout. Rest at the completion of a workout until the next time indicated.

Starting at minute 0: (start a running clock)
20-15-10 rep rounds for time:
Wallballs  20lb to 10'
Pullups
TIME: 3:36

Starting at minute 18:
15-10-5 rep rounds for time:
Deadlift 185lbs
Lateral Burpees over barbell (stay low to increase speed, don't have to come upright)
TIME: 2:42

Starting at minute 35:
Once, for time:
15 Power Clean to Overhead  115lbs
Run 200m
Row 200m
TIME: 2:58

SATURDAY 12/28

A1. Back Squats w/chains: 4 x 2 @20X0, rest 2 min (bar weight ~60%1RM)
notes-explode up thru these!  205LBS + Chains (not very challenging)
A2. Kipping Pullups: 4 x 25 unbroken; rest 2 min COMPLETED. CHALLENGING. 
B. "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
(last time to do these)
COMPLETED. I INCREASED THE WEIGHT TO 40% 1RM AND WAS CHALLENGING BUT MAINTAINED STEADY TEMPO. 

Rack Seq following workout today.

FRIDAY 12/27

Rack Seq

Row 10 min @Z1 +
Mid-Thigh Hang Power Clean: 65-75lbs, 4 x 4-6 reps, rest as needed (RAN)
notes-pull bar back actively into hip
+
Row Sprint 300m @97%/rest 4 min x 6
R1: 0:54
R2: 0:54
R3: 0:53
R4: 0:54
R5: 0:54
R6: 0:53

+

10 min rest

+

Row 1000m @85%/rest as long as it took you x 3
DID NOT GET A CHANCE TO COMPLETE THIS.