TUES 8/26 - THURS 8/28

Tues 8/26:
REST (was not able to get a workout in today due to schedule)

Wed 8/27:

 Rack Seq new

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side

A. Power Clean: 3 x 12 reps, done as singles one every 10 sec; rest 3 min after each set notes-add each set if able, drop each rep.

135, 155, 175

*should have started heavier. 175lbs. was very manageable.

B. Shoulder to Overhead (from rack): 3 x 8 TnG, rest 2 min (build) 

155, 160, 170.

C. Muscle Ups: complete 20 reps, rest as needed D. Rope Climb: ~10 min tech work

+

3 rounds:

15 KB Swings 70lbs

15 Burpees

TIME: 5:28

*did this MetCon at around 75-80%

Thurs 8/28:

new snatch stuff (will Rx this after Wed)

+

A. Front Squat: build to a heavy single

305lbs. *actually a PR! I actually consider this more of a mobility PR than anything!

B. Wallballs: 1 x amrap unbroken; 20lb to 10'

notes-a tester; go after this and try to do as many as possible w/o stopping.

102 *I think this is a 20 rep PR since my last one.

--8 min recovery--

C. 3 rounds @steady pace:

Run 400m

2 Muscle Ups + 5 Ring Dips (do 2 MUs, then stay up & do 5 dips)

7 Man-Makers 35lb/hand (DB Burpee/Rows + Hang Squat Clean Thruster - the version he covers starting at the 1:00' mark in the video) 

*I got through one round of the MetCon and was just NOT feeling it. something inside kept telling me 'stop. don't do this' and not in any kind of mental mind game tough workout kinda way. but my body telling me 'you aren't up for this right now, you don't need this, stop and rest'. So after one round I did just that and stopped and cooled down and ended my workout early. I had a really draining week. slept only 6 hours every night. and have a comp in a week. felt like the right thing to do. Feel as though this was due to a crazy busy and underslept week. Not due to overtraining. 

WED 8/20 - MON 8/25

Wed 8/20:

New rack seq in warmup
Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side
Kneeling Lunge x 60 sec/side

A1. Wtd Chin-Ups: 5 x 3; rest 2 min
40, 50, 55, 60, 60
A2. Bar Dips: 5 x 10; rest 2 min

B1. Strict C2B Pullups: 3 x amrap(-2); rest 90 sec (or strict if needed)
7, 7, 7, *had to do wide gripped and strict cuz of curved pull up bar 
B2. Pushups: 3 x amrap in 15 sec (as fast & explosive as possible; rest 90 sec
21, 21, 19.

C1. EZ Bar Preacher Curls: 3 x 6-8 @4010, rest 60 sec
40+preacher bar x 6
30+preacher bar x 8
35+preacher bar x 8

C2. Lying EZ Bar French press to Forehead: 3 x 8-10 @3010, rest 60 sec
40+preacher bar x 10
45+preacher bar x 10
50+preacher bar x 10

Thu 8/21:
rest

Fri 8/22:
Took an extra rest day. Felt like I needed it after a long travel work week.


Sat 8/22:

New rack seq in warmup
Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side

A. 15-20 min Gymnastic Skill work - play around here, nothing structured. Muscle ups, Bar MUs, Rope Climb, Parallette HSPU, handstand walk drills etc. (do just some or all, go by feel)
+
Once thru all: Near max effort on all these - drive your heart rate as high as possible! Record max and average HR for each interval: (all on a 5 min timer-on intervals 2&3, it's 4 min of the amrap then straight into 1 min of another movement. Warm up those heavier lifts well b/f starting) )
AMRAP in 5 min:
15 cals Airdyne
10 Burpees
4 full rounds + 17 CALS Airdyne
AVG. HR: 166
PEAK HR: 177
CALS: 113

--5 min recovery--

AMRAP in 4 min @100%:
100' Versa-Climber
7 Pullups (butterfly if possible)
7 DB Push Presses 30lbs/h
then, 1 min amrap Power Cleans 155lbs
3 full rounds +
100' Versa-Climber
7 Pullups
+
8 power cleans
AVG. HR: 170
PEAK HR: 181
CALS: 123

--5 min recovery--

AMRAP in 4 min @100%:
10 Wallballs 20lb to 10'
20 DUs (15 cals rowing if DUs still a problem)
then, 1 min amrap Deadlift 315lbs
4 full rounds
+
11 Deadlifts
AVG. HR: 166
PEAK HR: 176
CALS: 162

+
10 min Walk or Light Jog cooldown

Sun 8/23:

10 min Z1 warmup - perform some wall runs in warmup
+
VersaClimber 20 min w/weight vest, slow steps, HR~150
1700'
85'/min
AVG. HR: 151
CALS: 371

5 min rest

20 min at 70% pace:
5 Turkish Get-Ups/arm 36lbs
Run 200m
10/direction Lateral lunges w/OH Reach (keep ribs down on reach)
2-4 Muscle Ups
Run 200m
2 Rounds + 10 TGU's

Mon 8/25:

New rack seq in warmup
Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side
Kneeling Lunge x 30 sec/side

A. Snatch Tech work warmup
- Wall Dips
- Dip, pause, shrug - 2 x 3
- PVC Scarecrow to Lock OH - 3 at each depth
B. Paused Power Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight - do a few wall dips in rest
C. Paused Squat Snatch from Dip position - 6 x 2, RAN. If feeling good, add weight
D. 5 rounds:
2 OH Squats @2211 (add per round if solid technique)
155, 155, 155, 155, 155.
rest 1 min
amrap C2B Pullups in 10 sec
7, 7, 7, 7, 7.
rest 1 min
amrap Ring Dips in 10 sec (be explosive)
10, 11, 11, 11, 11.
rest 1 min
amrap Deadlifts in 10 sec, 185lbs (be fast but safe!)
9, 10, 9, 10, 10.
rest 1 min
+
E. Stir the Pot: 4 x 25 sec on/15 sec off
notes-keep ribs down, don't allow any extension

8/12 - 8/19

Tue 8/12:

10 min Z1 warmup - perform some wall runs in warmup

+

HICT Row 15 min @damper 10, SR<120, HR ~155 

3748M

1:59 AVG. 500M pace

AVG HR: 150

PEAK HR: 159

CALS: 288

5 min rest

HICT Row 20 min @damper 10, SR<120, HR ~155 

4895M

1:59 AVG. 500M pace

AVG HR: 154

PEAK HR: 161

CALS: 408

pm: (optional)

easy Bike

Wed 8/13:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. Front Squat: 3 x 3; rest 2 min - use 70%1RM notes-a warmup/activation set, shouldn't be hard

205 x 3

B. Split Jerk: 10 singles @~85% of last week's heavy single; RAN

215 x 10

+

5 rounds:

3 OH Squats @31X1

175lbs.

rest 20 sec

12 C2B Pullups *all unbroken

3 min rest

*felt great on this one

Fri 8/15:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

A. Snatch Tech work warmup

- Wall Dips

- Dip, pause, shrug - 2 x 3

- PVC Scarecrow to Lock OH - 3 at each depth B. Paused Power Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight C. Paused Squat Snatch from Dip position - 3 x 3, RAN. If feeling good, add light weight

+

"Diane"

21-15-9

DL 225lbs

HSPU

TIME: 3:59

*felt great on this actually paced myself more than I should. probably coulda gone 30 seconds faster.

Sat 8/16:

3 rounds:

Row 500m

8 Bench Presses @3/4bwt

10 Front Squats @3/4bwt

12 T2B

16 Burpees

+

7 Power Cleans 3/4bwt to finish

TIME: 18:30. Was planning on 5 rounds but gym was closing. This actually turned out to be a tough one.

Sun 8/17:

rest

Mon 8/18:

AM:

Was not feeling up for an all out VO2 Max test day. Long weekend, not much rest, all good things though! So did some mobility and worked on a 1RM Turkish Get Up. Worked up through every KB and up to 105LB. DB and then did a TGU with my 120LB. female friend. Was a lot of fun.

PM:

30 minute mellow recovery run in Z1/Z2.

Tues 8/19:

Found a local box and did next Saturday's workout as it was the easiest to do given my parameters and time constraints.

Rack Seq

For time:

30 Hang Squat Cleans 185lbs *these were tough. Hadn't done much with squat cleans in months.

50 HSPU *these sucked cuz gym floor had no traction. Hands literally slipped out every few reps.

30 KB Swings 88lbs *blazed through these

50 Box Jump-Overs 24" *blazed through these too

TIME:28:56

*this was a tough one for me today. long travel day and some funky gym equipment made this one unusually challenging. would not invest much in the results. this one became more about just gettin it done than anything else.

8/7 - 8/11

Thurs 8/7:

10 min Z1 warmup - perform some wall runs in warmup
+
HICT Row 15 min @damper 10, SR<20, HR ~150
3697M
AVG SR 18
AVG HR: 150 on the nose 
PEAK HR: 157
CALS: 287

5 min rest

VersaClimber 15 min w/weight vest, slow steps, HR~150
1242 feet climbed
82.8 feet per minute
AVG HR: 147
PEAK HR: 155
CALS: 289

PM
Bike
35.3KM
AVG HR: 132
PEAK HR: 156
CALS: 1150

Fri 8/8:
2 rds:
Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side
Kneeling Lunge x 30 sec/side

A. OH Squat: 5 x 3,2,2,1,1 @3211, rest 2:30'
notes-build in wt, follow tempo & perfect reps
135, 145, 155, 165, 185.

B. Snatch Balance: 6 x 2; rest 75 sec - speed focus on the drop
135x3, 140x3.

C. Snatch Grip RDL: 3 x 4-6 @4020, rest 2 min
150lbs. 

D. Stir the Pot: 5 x 20 sec on/20 sec off
notes-keep ribs down, don't allow any extension

Sat 8/9:
BIKE
60KM
TIME: 2:29
AVG HR: 130
PEAK HR: 159

CALS: 2202


Mon 8/11:
AM
Bike
35.5KM
1:17
AVG HR: 125
PEAK HR: 154
CALS: 1052

PM
New rack seq in warmup
Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down)
Side Lying Windmill x 8/side
Kneeling Lunge x 30 sec/side

A. Wall Runs: 3-4 sets of practice, but keep fatigue low

B. Snatch Tech work:
- Wall Dips
- Dip, pause, shrug - 2 x 3
- PVC Scarecrow to Lock OH - 3 at each depth
- Paused Power Snatch from Dip position - 6 x 3, RAN. If feeling good, add light weight
notes-this is the one we did on Friday. Make sure to stay vertical on the dip.

C. AMRAP in 8 min: (grind thru this one; stay safe)
1 Muscle Up
1 Deadlift 315lbs
2 MUs
2 DLs 315
3 MUs
3 DLs
…etc
6 rounds

7/30 - 8/6

Wed 7/30:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side

A. Back Squat: 2-3 x 1 @335lbs, rest 4 min notes-go by feel on sets. If tough, do 2 sets. Not super hard, do 3.

*was pretty easy. Did 3 sets with realities ease.

B. Split Jerk: build to a heavy single w/solid technique, then 

*245lbs. not 1RM but a good challenge.

C. Split Jerk: 8-10 singles @~85% of B; RAN

8 x 205lbs.

D. Alt. EMOM for 12 min:

even - Push Press x 8 TnG (add per set, should be moderate but unbroken) 115, 120, 125, 130, 135, 140 odd - 8 C2B Pullups All unbroken with strong rhythm.

Thu 7/31:

rest

Fri 8/1:

2 rds:

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. OH Squat: 5 x 3 @3211, rest 2:30'

notes-build in wt, follow tempo & perfect reps 

115, 125, 135, 145, 155.

*felt great on these. Every rep was perfect. Would go heavier next time.

B. Snatch Balance: 4 x 3; rest 2 min

135 x 4

*haven't really ever done this movement too much. Wanted to focus on speed and technique here and 135 felt good for that for 3 reps per set.

C. Snatch Grip RDL: 5 x 4-6 @4020, rest 2 min

135 x 6, 145 x 6, 145 x 6, 150 x 6, 155 x 6.

D. Stir the Pot: 5 x 20 sec on/20 sec off notes-keep ribs down, don't allow any extension

Sat 8/2:

Bike long

62KM

2:32

Sun 8/3:

rest

Mon 8/4:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side

A. 15-20 min Gymnastic Skill work - play around here, nothing structured. Muscle ups, Bar MUs, Rope Climb, Parallette HSPU, handstand walk drills etc. (do just some or all, go by feel)

+

Once thru all: Near max effort on all these - drive your heart rate as high as possible! Record max and average HR for each interval:

AMRAP in 5 min:

10 Wallballs 20lb to 10'

15 cals Rowing

4 rounds + 10 Wallballs

AVG HR: 173

PEAK HR: 183

--5 min recovery--

AMRAP in 5 min:

10 Burpees

15 cals Airdyne (older machine, 10 on the new one)

4 rounds + 10 burpees

AVG HR: 165

PEAK HR: 180

--5 min recovery--

AMRAP in 5 min:

100' VC

10 Butterfly Pullups

10 DB Thrusters 35lbs/h

3 rounds

AVG HR: 173

PEAK HR: 186

--5 min recovery--

AMRAP in 5 min:

10 Burpees over the Bar

10 Hang Power Cleans 95lbs

10 Push Press 95lbs

3 rounds

AVG HR: 173

PEAK HR: 184

+

10 min Walk or Light Jog cooldown

*this workout was a tough one. this was the hardest I have gone in the gym in a really really long time. the heat factor on this day made it extra tough but I can truly say i gave my very most 100% on this day.

Wed 8/6:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. Front Squat: 3 x 3; rest 2 min - use 70%1RM notes-a warmup/activation set, shouldn't be hard

185lbs. x 3

B. Split Jerk: build to a heavy single w/solid technique, then 

185lbs. -  255lbs.

C. Split Jerk: 6 singles @~90% of B; RAN 

230lbs. x 6 

D. Alt. EMOM for 16 min:

even - Push Press x 6 TnG (add per set, should be moderate but unbroken) 115lbs. up to 130lbs.

odd - 8 C2B Pullups 

E. Front Squat: 4 x 3,3,2,2 @21X1; rest 2 min notes-build to moderate loads, bar speed should stay up 205, 205, 215, 225.