9/7 - 9/21

SUN 9/7:
REST

MON 9/8:
REST

Tue 9/9:

Ride

Wed 9/10:

15 min aerobic warmup

+

light snatch tech work - just the drills we've worked on, volume & load by how you are feeling

+

Rack stretches - pick 2 and do them twice New Flow - practice the movements for ~10 min

Thu 9/11:

REST

Fri 9/12:

50 DU’S

40 HSPU’S

30 SIT UPS

20 BOX JUMP OVERS

10 MU’S

20 POWER SNATCHES @ 135LBS

30 WALL BALLS

40 DEADLIFTS @ 155LBS

50 PUSH UPS

Sat 9/13:

REST

Sun 9/14:

60 minute trail run

Mon 9/15:

A1. Bench Press: 4 x 4; rest 2 min

225 x 4.

A2. Wtd Pullup: 4 x 4,3,2,1; rest 2 min

55, 55, 60, 65.

+

for time:

100 Strict Presses 75lbs

50 Strict Pullups (any grip)

25 GHD Situps

TIME: 20:12

Tues 9/16

RIDE

Wed 9/17:

A. Segmented Hang Power Snatch: 6 x 2, RAN 

45, 45, 65, 65, 65, 65.

B. Segmented Hang Squat Snatch:

6 x 2, RAN

65lbs.

C. Paused Front Squat: 3 x 3 @34X1, rest 3 min notes-strict 4 sec pause @bottom, add if able

205 x 3.

D. Negative Front Squats: 2 x 1 rep @60A0, rest 4 min notes-load up to 90%+, control the lowering over 6 sec then dump it. Re-build for the next set, heavier if you could control the whole ROM.

280 x 2

felt good on tempo but not perfect enough to lift up on 2nd set.

E. Snatch Grip RDL: 3 x 6 @3020, rest 90 sec notes-take from the rack

135 x 3

Thu 9/18:

rest

Fri 9/19:

A. Bar Muscle Ups: 1-2 EMOM for ~12 total reps

12 individual reps done nicely with good rhythm and good technique on every minute. Wanted to take this one slow and get the movement and the rhythm back. Felt I had lost it recently. 

B1. Push Press: 3 x 6 TnG; rest 20 sec

135 x 3

B2. Ring Dips: 3 x amrap(-2), rest 2 min

23, 20, 18. 

B3. Wtd Chin-Ups: 3 x 2-3; rest 20 sec

55 x 3

B4. C2B Pullups (BF if possible): 3 x amrap(-2); rest 2 min

10, 9, 9

notes-amrap(-2) means stop about 2 reps short of failure

C. Strict Rings Support: 5 x max; rest 1 min

notes-top of the dip; arms locked, rings turned out 45 degrees

0:30, 0:24, 0:24, 0:16, 0:20

recovery: 2 x 10/direction DB Halos

Sat 9/20:

am: (gym)

10 min aerobic warmup (mix modes)

Row 15 min @HR ~155, damper 10, s/r <18

AVG. HR: 149

PEAK HR: 159

TOTAL CALS: 287

--5 min rest--

HR dropped down to 106

Row 10 min @HR ~155, damper 10, s/r <18

AVG. HR: 152

PEAK HR: 159

TOTAL CALS: 198

recovery: Squat Flow 3.0 x 6 each; then 6 more times as a flow

pm:

60 minute Z1 HR trail run

Sun 9/21:

90 minutes Z1 HR recovery bike ride

SATURDAY 9/6 - COMP

Workout 1:

50lb. Medicine Ball Toss

*threw it 15 feet

Workout 2:

8 minute Tabata

225lb. Deadlifts & C2B Pull ups

*Averaged 10 deadlifts each time and tore my hands real bad on the pull ups slowing me down considerably. Averaged only 8 pull ups each time on the bar.

Workout 3:

4 minutes to get a max C&J then 2 minutes to AMRAP burpees over bar.

*255lb. Power clean and push jerk. Lots of guys got way higher than me but actually surprised I got so close to my PR of 270lb. in just 4 minutes. Then got 36 burpees. Went way too fast out of the gate and hit the wall at the first minute and the last minute was significantly slower.

Workout 4:

21-15-9 (95lb. Thrusters x Toes to Bar) then max L-Sit then the L-Sit time is subtracted off your total workout time.

*didn't find out my time here but actually blazed through the Thrusters. All unbroken. All great form. All from the rack. With great breathing technique. Our work on this movement definitely paid off. This was my best workout of the day. T2B were fast and fluid. Broke them up each round. And kept a consistent pace throughout. Got about a 20 second L-Sit. Was pretty tough after all the days workouts and then 45 thrusters. 

FRIDAY 8/29 - FRIDAY 9/5

Fri 8/29:

rest (or very light ride)

Sat 8/30:

3 rds:

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

A. OHS: 3 x 3,2,1; rest 3 min

165, 185, 205.

B. Back Squat: 6 x 2 reps, explode up each rep; rest 45 sec b/t sets only notes-use 60-65% 1RM for these

6 x 255lbs.

+

3 rounds:

15 GHD Situps

20 Back Extensions

optional pm:

easy ride, shorter and HR <120

*did not do

Sun 8/31:

New rack seq in warmup

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

For time:

3 rounds for time:

6 Deadlifts 135lbs

5 Power Cleans 135lbs

4 Power Snatches 135lbs

6 Pullups

5 C2B Pullups

4 Muscle Ups (bar)

*Completed. Did not time. Last 4 MU's were on rings due to blood blisters.

Mon 9/1:

A. Deadlift: 3 x 3; rest 3 min - moderate loads only 

*385lbs. x 3

+

3 rounds at 85% effort - sustainable but no red-lining:

Row 400m

15 KB Swings 53lbs

10 HSPU

TIME: 9:02

+

rest 5 min

+

For time @max effort: (if still tired, drop this)

5 rounds:

12 Wallballs 20lb

24 DUs

*did not do. was not feeling up for it.

Tue 9/2:

rest

Wed 9/3:

New rack seq in warmup

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

Side Lying Windmill x 8/side

A. Power Clean clusters: 3 x 1.1.1; rest 10 sec/2 min notes-moderate loads here today, 

*185lbs.

B. Two sets each skill work - your call on the reps & rest, but keep fatigue & volume low: C2B, HSPU, T2B, Ring Dips, Pistols. (rest b/t drills/sets; don't make it a metcon)

+

C. 5 rounds:

12 Wallballs 20lb

10 Box Jumps 20"

8 Burpees

*scaled it down to 3 rounds. went fast but no redline.

D. Row 10 min @HR ~155, damper 10, s/r <18

Thu 9/4:

rest

Fri 9/5:

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 - 5 x 3, RAN. If feeling good, add light weight - do a few wall dips in rest 

C. Alt EMOM for 6 min:

Odd - 6 KB Swings 62lbs

even - 10 Situps

D. Airdyne 30 sec @90%*/30 sec @50% x 6

*tough but sustainable pace; should not drop off - have some in the tank.