9/22 - 10/7

Mon 9/22:

snatch warmup drills: (PVC)

wall dip

dip + high pull (keep bar close)

from scarecrow, push under bar 4 x 3; progressively deeper each set

OHS

A. Segmented Hang Power Snatch: 

6 x 2, RAN

65, 65, 75, 75, 85, 85. 

B. Segmented Hang Squat Snatch: 4-6 x 2, RAN

65, 65, 75, 75, 85, 85. 

C. Paused Front Squat: 3 x 3 @34X1, rest 3 min

notes-strict 4 sec pause @bottom, add if able

205, 215, 225. 

D. Negative Front Squats: 2 x 1 rep @60A0, rest 4 min

notes-start w/your max from last time, then add if able, control the lowering over 6 sec then dump it. Re-build for the next set, heavier if you could control the whole ROM.

275, 285. 

E. Snatch Grip RDL: 3 x 8 @3020, rest 90 sec

notes-take from the rack; try to use the same wts as last week.

135 x 3

Tue 9/23:

5 rounds:

4 Muscle Ups

8 Ring Dips

24 Wallballs 20lb

rest 3 min b/t rounds

1. 1:18 all unbroken

2. 1:17 all unbroken

3. 1:14 all unbroken

4. 1:18 all unbroken

5. 1:36, MU's unbroken, 7 ring dips unbroken then 1, WB's unbroken. 

Wed 9/24:

A.

10-8-6-4-2 rounds:

Deadlift 1.5 x bwt

Squat Clean .75 x bwt

BWT: 213lbs. 

TIME: 9:58

B1. Wtd Back Extensions: 3 x 10 @2012, rest 60 sec

B2. GHD Situps: 3 x 15, rest 60 sec (Roman chair is ok too)

B3. Prone Chinese Planks: 3 x 30 sec, rest 60 sec (only the face-down one, not the first one she show)

notes-ensure low back stays in hollow; belly button to ceiling

Thu 9/25:

Did a made up hotel workout of:

21 rounds consistent but not for time of:

5 chin ups

10 push ups

12 sit ups

15 squats

Fri 9/26: (easy, short one today)

REST

Sat 9/27:

~80 min Run/Bike combo @z1. Include ~20 min at a somewhat higher pace.

53 minutes bike

29 minutes run

AVG. HR: 127

PEAK HR: 162

TOTAL CALS: 1157

Sun 9/28:

rest

Mon 9/29:

snatch warmup drills: (PVC)

wall dip

dip + high pull (keep bar close)

from scarecrow, push under bar 4 x 3; progressively deeper each set

OHS

A. Segmented Hang Power Snatch: 

7 x 2, RAN

75, 75, 85, 85, 95, 95, 105. 

B. Segmented Hang Squat Snatch: 

7 x 2, RAN

75, 75, 85, 85, 95, 95, 105. 

C. Paused Front Squat: 3 x 1 @34X1, rest 3 min

notes-strict 4 sec pause @bottom, add if able

225, 235, 245. 

D. Negative Front Squats: 2 x 1 rep @60A0, rest 4 min

notes-start w/your max from last time, then add if able, control the lowering over 6 sec then dump it. Re-build for the next set, heavier if you could control the whole ROM.

285, 295

E. Snatch Grip RDL: 3 x 10 @3020, rest 90 sec

notes-take from the rack; try to use the same wts as last week.

135. 

F. Power Clean: 1 rep every 30 sec for 20 total reps, use ~70% 

160. 

Tue 9/30:

A.

5 rounds:

Bench Press x amrap @bwt

rest 2 min

215lbs. 

10, 9, 9, 9, 8.

Russian KB Swings x 21 w/70lbs

rest 2 min

0:40, 0:40, 0:40, 0:39, 0:39. 

B1. Prone Chinese Planks: 4 x 30 sec, rest 60 sec

notes-ensure low back stays in hollow; belly button to ceiling

B2. Handstand Hold: 4 x 40 sec, rest 60 sec

Wed 10/1:

rest

Thurs 10/2:

rest

Friday 10/3:

Made up chipper vs. Jessika

1000m ROW

90 RUSSIAN TWISTS (20/14)

80 KBS (70/55)

70 JUMPING LUNGES

60 WBS (20/14)

50 BOX JUMPS (24/20)

40 HSPU

30 BACK SQUATS (BWT)

20 S2O (135/95)

10 BURPEES

5 MU

Didn't log time. But was about 24 minutes. This sucked.

Sat 10/4

rest

Sun 10/5

Only had 45 minutes to train but worked up to 110 pound barbell TGU

+

TGU'd Jessika @ 120lbs.

Mon 10/6:

rest

Tues 10/7:

snatch warmup drills: (PVC)

wall dip

dip + high pull (keep bar close)

from scarecrow, push under bar 4 x 3; progressively deeper each set

OHS

A. Segmented Hang Power Snatch: 

5 x 2, RAN

95, 95, 95, 105, 105. 

B. Segmented Hang Squat Snatch: 4-5 x 2, RAN

95, 95, 95, 105, 105. 

C. Push Press+Push Jerk+Split Jerk: 3 x 1+2+1; rest 3-4 min

165, 175, 180. 

D. Front Squat: 4 x 1 @20X1, rest 2:30'

notes-on FS, concentric speed should be fast, .8 sec or less.

255 x 4. 

E. Bench Press: 3 x 5 @bwt; rest 2 min

*did not do due to injury

F. Deadlift @315lbs: 3 x 5 TnG, rest 90 sec 

Felt great on deadlifts.

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.

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.