7/22 - 7/29

Tues 7/22:
40KM Bike
1:22

Wed 7/23:

Kneeling Lunge 3 x 30 sec/side

Split Squats x 12/leg unloaded

2 x 12 Banded Stallions

A. Dynamic Back Squats w/bands: 6 x 2 @20X1; rest 2 min - use 45%1RM plus blue bands notes-stay tight and EXPLODE up against the band tension.

170lbs. felt a little light. Had bands at utmost tension on rack. Exploded hard and kept strick to tempo but did not feel super challenging.

B. Strict C2B Pullups: 4 x 60% of your best set; rest 2 min notes-do 60% of whatever your best amrap set of strict C2Bs is each set.

4 x 5

C. Snatch Grip RDL: 3 x 8 @3111; rest 90 sec notes-moderate weight 145lbs.

D. Single Leg KB Deadlift: 3 x 6-8/leg @3010, rest 1 min b/t legs - heavier

62 x 8, 70 x 8, 88 x 8

*88 was a pretty easy weight for all 8 reps.

Thu 7/24:

rest 

Fri 7/25:

New rack seq

Kneeling Lunge 3 x 20 sec/side

9-7-5 rep rounds for time:

Strict HSPU

KB Swings 88lbs

Wallballs 40lbs

TIME: 4:02 felt pretty good on this although wallballs at that weight was totally new for me so rhythm and pace wasn't perfect.

+

--5 min recovery--

AMRAP in 10 min @80% pace:

Row 350m

10 unbroken Thrusters 95lbs

10 Butterfly Pullups

3 full rounds + 100M row

Sat 7/26:

Bike

62KM through Columbia Gorge

2:30 minutes

Sun 7/27:

rest

Mon 7/28:

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. Power Snatch: 10 singles, working up. Rest as needed.

notes-perfect technique, pull bar in and keep it close.

145lbs. my snatch technique needs a lot of work and would like to make it an area of focus in the next couple of months like we did my cleans which have improved greatly.

+

"JT"

21-15-9

HSPU

Ring Dips

Pushups

TIME: 11:28 this is actually a 1:15 improvement on my last time but actually felt super off today and feel like I can do way better. Sub 10 for sure. I want at least 9 minutes. Today was the day where it was like 104 degrees and my first day on a no caffeine cleanse, so a couple variables. Would love to do this workout once more in a few weeks and without any lifting before hand. Maybe followed by some core work please. 

Tue 7/29:

3 rounds at easy pace: (mobility/core circuit) Row 3 min easy 6/arm KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats

30 sec/side Sampson Lunge Hold (squeeze stretch side glute hard)

15 Banded "Stallions" (ensure full hip ext. while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow body position)

+

For 30 min @conversational pace:

Row 1000m

10 Power Cleans 135lbs (drop each rep & breathe b/t reps)

4 full rounds + 280M row

+

Walk 10 min cooldown

7/18 - 7/21

Tue 7/15:

4 rounds at easy pace: (mobility/core circuit) Row 3 min easy 6/arm KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats

30 sec/side Sampson Lunge Hold (squeeze stretch side glute hard)

15 Banded "Stallions" (ensure full hip ext. while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow body position)

+

AMRAP in 15 min:

Row Sprint 15 sec @95%

dismount & rest until HR drops below 110bpm b/f next sprint

10 rounds. Felt great.

AVG HR: 130

PEAK HR: 155

MIN HR: 96

TOTAL CALS: 241

+

Walk 10 min cooldown

Wed 7/16:

Kneeling Lunge 3 x 30 sec/side

Split Squats x 12/leg unloaded

2 x 12 Banded Stallions

A1. Back Squat: 5 x 2; rest 2 min - use 315lbs all sets 

A2. Strict C2B Pullups: 5 x amrap in 60 sec; rest 2 min 9, 9, 8, 8, 9.

B. Snatch Grip RDL: 3 x 6 @3111; rest 90 sec notes-moderate weight 

*Stuck with 135LBS. here to ensure proper form, straight back, and consistent prescribed tempo. Would build up next time.

C. Single Leg KB Deadlift: 3 x 10/leg @3010, rest 1 min b/t legs 53LBS., 53LBS., 62LBS.

Thu 7/17:

rest

Fri 7/18:

A. Parallete HSPU: 12 reps for time.

*the leg I kick off of for HSPU's is the one with the pulled calf so I used the opposite leg and did this but not for time.

+

B.

3 rounds:

3 Bench Presses @225lbs

rest 20 sec

*first round was easy. Second had to rack after 2 and finish 1, third needed a spot.

amrap Ring Dips

24, 12, 9

rest 20 sec

amrap Pushups

21, 17, 14

rest 4 min

+

AMRAP in 15 min:

Row Sprint 15 sec @95%

dismount & rest until HR drops below 110bpm b/f next sprint

10 rounds. Felt great.

AVG HR: 128

PEAK HR: 156

MIN HR: 98

TOTAL CALS: 244

*while I didn't improve in # of rounds I did have about a minute left on the clock after my last round whereas in the workout previous it was down to the last second. So no improvement in rounds but improvement in work capacity. 

+

Walk 10 min cooldown

Sat 7/19:

am:

New Rack Seq

Ido's Squat seq 2.0

7-6-5-4-3-2-1 rep rounds for time:

Thrusters 135lbs

C2B Pullups

TIME: 6:58

*actually felt great on these and went slower in the beginning than I should have. Probably could have done sub 6 if I went a bit harder out of the gate.

pm:

Bike easy/long

TIME: 1:31

35KM

AVG. HR: 126

PEAK HR: 151

MIN HR: 71

TOTAL CALS: 1288

Sun 7/20:

rest

Mon 7/21:

10-15 min aerobic warmup

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

2 rounds thru all: (do all 3 in order, then begin at the top again)

AMRAP in 5 min:

10 Wallballs 20lb to 10'

15 cals Rowed

RD1:

4 rounds + 10 Wallballs

AVG HR: 164

PEAK HR: 177

RD2:

4 rounds

AVG HR: 170

PEAK HR: 182

--5 min recovery--

AMRAP in 5 min:

10 Burpees

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

RD1:

4 rounds + 15 Airdyne CALS

AVG HR: 171

PEAK HR: 184

RD2:

4 rounds

AVG HR: 170

PEAK HR: 178

--5 min recovery--

AMRAP in 5 min:

VersaClimber 100'

10 Butterfly Pullups

10 DB Thrusters 35lbs/h

RD1:

3 rounds

AVG HR: 171

PEAK HR: 181

RD2:

3 rounds

AVG HR: 168

PEAK HR: 179

--5 min recovery--

 

*i gave this one whatever my 100% was on this day.

6/30 - 7/14

Mon 6/30:

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. Hang Power Snatch: 2 reps EMOM for 12 min notes-perfect technique, pull bar in and keep it close.

125. Could have gone heavier but starting to feel a lot better about speed and technique with these more manageable weights.

B. Back Squat: 2 x 2 @92%1RM, rest 3-4 min 335,

 +

"JT"

21-15-9

HSPU

Ring Dips

Pushups

TIME: 12:36

Tue 7/1:

AM:

Bike 60-90 min @Z1

40KM

1:26

AVG. HR: 142

PEAK HR: 165

MIN. HR: 95

TOTAL CALS: 1487

PM:

Dropped in at the Lab in Seattle and did a WOD with a friend.

50-40-30-20-10

Wall Balls

Burpees

+200M sandbag carry run after each round. So 5x200M run.

Time: 26:42

Wed 7/2:

Rack Seq (new)

Skill/mobility - 2 rounds:

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

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

Wall Handstand weight shifts (HS Walk skill)

A. Alt EMOM for 14 min:

even - 8-10 Butterfly Pullups

odd - 7 Thrusters 95lbs

B. Alt. EMOM for 14 min:

even - 10 Box Jump-Overs 30"

odd - 10 Wallballs 20lb to 10'

D. Alt. EMOM for 14 min:

even - 30 DUs

odd - 10 KB Swings 70lbs

*all of this was pretty easy. times and pace stayed strong and steady with each movement on each round.

Thu 7/3:

rest

Fri 7/4:

Bike

48KM

ASCENT: 861M

TIME: 2:16

AVG. HR: 132

PEAK HR: 162

MIN. HR: 82

TOTAL CALS: 2042

Sat 7/5:

New Rack Seq

Handstand Walk skill work - 10-15 min

A. Power Clean: 1 rep every 30 sec for 20 reps, all @155lbs notes-focus on solid technique, keeping the bar close and reaching full extension *felt super solid on this. Technique felt great and consistent throughout. Coulda done this for 40 reps!

B. Bench Press: 2 x 2; rest 4 min  - use 235lbs *felt great. was pretty easy.

C. 4 rounds at easy pace: (mobility/core circuit) 6/arm KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats

15 Banded "Stallions" (ensure full hip ext. while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow body position)

Sun 7/6:

rest

Mon 7/7:

Skill/mobility - 2 rounds:

Overhead wall reach stretch x 8 (2 sec holds, ribs down) Side Lying Windmill x 8/side Kneeling Lunge x 30 sec/side Split Squats x 10/leg unloaded

A. Back Squat: build to a max

5 x 155

5 x 265

3 x 315

3 x 335

1 x 355

1 x 365

1 x 375

*Could probably get up to 385. Would love to hit 400 this year!

B. Power Snatch: 1 rep every 20 sec for 20 reps, use 70%1RM - tech. focus 

*125lbs. was a bit light. Never 1RM a Power Snatch. Guessed it was around 185lbs. Could probably have done 135lbs. for this. Was fast and technique felt great and consistent for every rep. Coulda done 40!

C. 4 nft:

3 Wtd Chin-Ups 45lbs

5 C2B Pullups

7 Butterfly Pullups (not C2B)

Tue 7/8:

Bike

TIME: 1:23

28.5KM

ASCENT: 637M

AVG. HR: 148

PEAK HR: 170

MIN. HR: 90

CALS: 1532

Wed 7/9:

Rest

Thu 7/10:

Rest

7/11:

hotel gym workout I made up.

20 Rounds - fast and steady.

10 Push Up's

10 Medicine Ball sit-ups (10LBS.)

15 squats

15 Medicine Ball Russian Twists (10LBS.)

7/12:

hotel gym workout I made up.

12 Rounds - fast and steady.

5 Strict Chin Up's

10 Medicine Ball Knee Hugs (8LBS.)

5/arm One Arm DB Bench Press (60LBS.)

10 Medicine Ball V-Ups (8LBS.)

7/13:

Rest

7/14:

AM:

New rack seq

+

mobility - 2 rounds:

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

A. Bench Press: build to a max

5 x 155

5 x 175

3 x 205

3 x 225

1 x 245

1 x 255

1 x 265

1 x 270

1 x 275

*kinda what I was expecting but really feel I should be pushing over 300. 5-10lbs. over a 1RM I did over a year ago.

B. For reps:

2 min max Strict HSPU - 42

rest 30 sec

2 min max Bar Dips - 36

rest 30 sec

2 min max Hand Release Pushups - 44

+

recover 5 min

+

3 rounds: (time & record each round separately)

10 T2B

20 Wallballs 20lb to 10'

40 DUs

no rest b/t rounds other than to record time.

1:42, 1:47, 1:45

*shoulders were pretty spent from everything preceding this.

PM:

Bike

Did not count KM

TIME: 1:22

AVG. HR: 130

PEAK HR: 153

MIN. HR: 90

TOTAL CALS: 1209

6/23 - 6/29

Mon 6/23:

Skill/mobility - 3 rounds:

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

A. Alt EMOM for 14 min:

even - Hang Power Snatch x 3 reps

notes-perfect technique, pull bar in and keep it close.

115LBS.

odd - 3 Muscle Ups

B. Back Squat: 3 x amrap to failure; rest 5-10 min b/t sets - use same wt. as last week

 notes-set up in cage with spotting bars. As many reps as possible, pause at the top as long as you like. Go until you miss a rep and have to leave it on the pins.  Stay safe!  Rest 5-10 min and repeat. Let me know your reps on this.

1. 16 - bottomed out. Probably could have done more.

2. 13 - Muscle fatigue/failure.

3. 9 - Muscle fatigue/failure.

C. Bench Press: 2 x amrap to failure; rest 5-10 min b/t sets - use 205lbs notes-use cage or a good spotter, same idea as with the squats.

1. 9 *didn't rest long enough after the squats.

2. 12

Tue 6/24:

 Bike 60-90 min @Z1

42KM

Time: 1:29

AVG. HR: 136

PEAK HR: 157

MIN. HR: 85

TOTAL CALS: 1427

Wed 6/25:

am:

Run 30-40 min @Z1

*rowed instead. Still giving my calf some time to heal.

8000M

40 minutes

AVG. HR: 110

PEAK HR: 119

MIN. HR: 89

TOTAL CALS: 410

pm:

Skill/mobility - 2 rounds:

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

Wall Handstand weight shifts (HS Walk skill)

A. Butterfly Pullups: 8-10 reps EMOM for 8 min 

*got 10 per minute but wasn't feeling this today. Rhythm was noticeably off. Was doing 7+3, 6+2, etc. Grip felt weak.

B. Kipping HSPU - 10 min skill work/practice 

*Making consistent improvements in speed, volume, and capacity on this movement but I don't like it at all from a safety standpoint. 205lbs. is a lot of weight to be coming down onto the top of my head.

C. Alt. EMOM for 12 min:

even - 10 Box Jumps 24" (step down)

odd - 10 Wallballs 20lb to 10'

*this kinda stuff is my bread and butter. Could do this for 60 minutes!

D. Alt. EMOM for 12 min:

even - 8 Burpees AFAP

odd - 10 KB Swings 70lbs

*same as above.

Thu 6/26:

rest

Fri 6/27:

 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. Clean Pull: 3 x 1.1.1; rest 10 sec/3 min (add from last week) 

235, 255, 275.

B. Back Squat: 1 x amrap to failure - use same wt. once again notes-same setup in cage rest 5-10 min b/t B&C, warming up for "C" is ok 

295lbs. x 19 reps.

C. Bench Press: 1 x amrap to failure  

205lbs x 14 reps.

+

mobility/stability circuit, 3 x:

6/arm KB Windmills - light, for ROM & stable shoulder 

6/side Long Cossack Squats

pm:

Bike

60 minutes Z1

Sat 6/28:

Skill/mobility - 2 rounds:

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

"Murph"

apprx. 32mins - had a lot of fun with this!

pm:

optional recovery Run or Bike - 20-30 min at low HR - DID NOT DO.

Sun 6/29:

rest

6/20 - 6/22

Fri 6/20:

 

New rack seq in warmup

 

A. Clean Pull: 5 x 1.1.1; rest 10 sec/3 min 225, 225, 245, 245, 265.

B. Back Squat: 1 x amrap to failure - use same wt. as Mon notes-same setup in cage

295lbs. x 15 reps. Failed at 16th attempt.

C. Front Rack Walking Lunges: 3 x 10 steps @20X1, rest 90 sec

185, 165, 165. Went too heavy on first set to maintain prescribed tempo so dropped down and felt much better.

 

+

mobility/stability circuit, 3 x:

6/arm KB Windmills - light, for ROM & stable shoulder 8KG.

6/side Long Cossack Squats

 

pm:

Bike and/or Run long - DID NOT DO.

 

Sat 6/21:

 

Handstand walk drills in warmup 8-12 min

 

For time:

30 C2B

30 Strict HSPU

30 T2B

30 Kipping HSPU

30 K2E

30 Ring Dips

TIME: 19:32

*pre-existing hand tear issues slowed me down on this. Wasn't feeling super on today. This was probably at 75% effort.

+

9 rounds:

50m High Prowler Push - fast, load so it takes ~4-5 sec rest 1 min Injured calf setting up rig.

Did not start or complete.

 

Sun 6/22:

rest

6/14 - 6/19

Sat 6/14

90 minute road bike ride

Mon 6/16:

A. Hang Power Snatch: 2 reps EMOM for 10 min notes-perfect technique, pull bar in and keep it close.

115LBS. felt good and quick but need some more work on hip extension and bouncing bar off body before last pull.

B. Back Squat: 2 x amrap to failure; rest 5-10 min b/t sets - use 80%1RM 295LBS.

notes-set up in cage with spotting bars. As many reps as possible, pause at the top as long as you like. Go until you miss a rep and have to leave it on the pins.  Stay safe!  Rest 5-10 min and repeat. Let me know your reps on this.

1. 9 reps *bottomed out during a slow rep.

2. 14 reps *much more accurate.

C1. Push Press: 5 x 10 reps, rest 1 min

115, 120, 125, 130, 135.

C2. Muscle Ups: 5 x 5 reps for time, rest 1 min

(4,1), (4,1), (4,1), (4,1), (3,2 *due to skin tear, not muscle failure).

Tue 6/17:

 15 min mixed aerobic warmup - most but not all on the AD.

+

AD 15 sec hard/75 sec rest x 3 (use the new one just for this)

+

300 F.Y.:

Airdyne 10 min for max cals - goal 300+

303 CALS

+

10 min walk cooldown

 

Wed 6/18:

am:

Run 30 min easy - DID NOT DO

 

pm:

A. C2B Pullups: 5 reps EMOM for 16 min

*modified it to butterflies. Wanted to see how consistent I could stay with the movement in a high volume workout. It went well. Would use them for a Cindy type workout.

 

B. Kipping HSPU - 10 min skill work/practice

*never been good at these but got them today. Consistently stringing 10-11 together in a practice setting. Could probably crank out 21 unbroken in a real workout or comp.

 

C. Alt. EMOM for 20 min:

even - 10 Box Jumps 24" (step down)

odd - 10 Wallballs 20lb to 10'

*felt great and super consistent throughout on this.

 

Thu 6/19:

75 minute road bike ride in Zone 1

FRIDAY 6/13

Fri 6/13:

warm up well - incl. full rack seq

A. Power Clean: build to a 1RM within 8 minutes
215 - got 225 but was not a clean rep. ORM with more time to work up and buil is closer to 250LBS. 

--2 min rest once done--

B. Power Clean: amrap in 8 min with 90% of "A".
18 reps @ 195LBS. - probably actually paced myself a little too slowly here at the start. On a second run could have probably gotten in another 4-6 reps.  

C. "Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
notes-set up on a 40 sec repeating timer. 10 reps at 2 sec up/2 sec down tempo should take 40 sec. Rest 40 sec.
--10 min recovery - row lighlty--
"Oxidative" Back Squats: 5 x 10 @2020; rest only 40 sec b/t sets
(so, it's 10 x 10 total)
135LBS.