7/30/16

Strongfit Warmup:
Rear Delt T,Y,I raises x 2 sets + Bicep/Tricep Opener x 2 sets + Landmine Row/Sandbag Squats x 2 sets. Done.
+
A. Split Jerk @ 85-88% - 1 rep every 2 minutes x 20 minutes (10 sets) *stick the landing*155#. Done.
+
"Blake"
4 rounds:
100' Walking Lunge 45# Plate Overhead
30 Box Jumps 20"
20 Wall Ball Shots 14#
10 HSPU. 

18:39

*Started this workout and 100m WL finished that full round.  And couldnt hold up the weight when I was going to start the next round so I stopped cause I realized that wasn't right. So I rested 3 minutes and started the workout over and did 100ft (1.5 lengths of the gym). 

+
C. Farmers Carry/Waiter Walk Combo x 300' Per arm rest as needed x 2 sets per side
*one arm carry a DB/KB in Farmer carry position, while the other arm holds a DB/KB in Waiter Carry position*

 (waiter carry- 25#db, farmers carry44#kb then 53# for 2nd set)

*

20 minutes of Muscle Up Skill Work (same drills as last week). Done. 

7/29/16

AM
5k Ski Erg 23:55 (2:23/500m avg pace)

Did this cold, didn't have time to warm up
+
20 minutes of Muscle Up Skill Work (same drills as last week). Not complete.

PM
A. Drop Snatch - 5 x 1-2 @ 80% of 1RM Snatch - rest 2:00 85#, couldn't  do 105#, even though I did 95# last week :( 

B. Snatch Complex - Every 2 mintues x 20 mintues (10 sets)
Snatch Pull to Knee x 1 (pause 1 second) + Snatch x 1 (from pause) + Overhead Squat x 1

75#, 95, 100, 105, 105...for the rest   The snatch felt awful,ohs felt great. 

Not a good day

-4 mile recovery run 

7/28/16

A. Front Squat Cluster 1.1.1 x 5 rest 10 seconds/rest 3 minutes (all sets @ 75-80%).  185#. (Rested for the 10sec holding the bar in the front rack position) 

B. Every 3 minutes x 21 minutes - 3 Position Power Clean (high hang, above knee, floor) *focus on speed and foot work*

115#, 130, 140, 145, 145, 145, 150

C. Feet Elevated Ring Push-Ups @ 2111 tempo x 10 reps rest 2 minutes x 4 sets. Done. (Didn't really feel anything doing this, maybe I was doing them wrong)

+
"Master's Event 1"
For time:
8 deadlifts 245#
40 GHD sit-ups
80 double-unders
4 rope climbs (use the short rope in our gym)
80 wall-ball shots 14#
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts 245#

16:03
+
10 min rope climb feet clamp technique practice

7/26/16

AM

Row
750m @ 90-95% effort
rest 6 minutes x 3 sets
2:56 (avg:1:58/500m pace)

2:56(1:57.8/500m pace)

2:55 (1:57.2/500m pace)
+
100 Handstand Wall Runs. Done.
+
5-10 minutes of HS Walk Practice. Done

PM
A. Deadlift - 3 x 5 TNG @ 65-70% rest 2 minutes (220#, tried this barefoot) 

B. Barbell Front Rack Step Ups 3 x 24 steps (12/leg) rest 3 minutes (all @ 75# or higher)

75#, 85#, 95#

C. EMOM x 10 - 4 TNG Push Jerks @ 105#

Done. 

D. Reverse Hyper 3 x 20 Reps @ 50% of 1RM Back Squat rest as needed 140#
+
8 leg-less rope climbs (starting seated) just cause I've never tried before 

7/25/16

AM

Assault Bike
20 Calorie Sprint (no pacing like weeks past) AFAP - Every 5 minutes x 30 minutes (6 sets)

:57, :55, 1:10 (got sick here- 2/3 extra min delay), :58, 1:06, 1:10

+
Every 30 seconds x 8 minutes (16 sets)
3-4 Perfect UB Butterfly Pull-Ups (focus on keeping you feet together and using your hips)
*Chris Spealler has great youtube videos on these*
Done. Watched a vid & picked up a couple of cues of things I wasn't doing (i.e. Kicking heels to butt), felt good today. 

PM
A. Heaving Snatch Balance *light* 3 x 5 reps rest 1:30 

55#, 60 x 2

B. Power Snatch (from floor) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes (should be heavier than position 1 or 2)

105#, 110#, 110#, 115, 115# *wasnt heavier than Hang positions :-/

C. Standing Single Arm DB Press 5 x 4-5 reps rest 1 minute bt arms (all sets at 40# or heavier) * 40#, 5 reps 

D. Sandbag Bear Hug Hold (keep it high up by chest) x 3 minutes UB @ 60#
(Did 5 min UB @ 80# instead)

7/23/16

Strongfit Warmup:
Rear Delt T, Y, I raises x 2 sets through plus bicep tricep opener x 2 sets through
+
A. Split Jerk 5 x 3 @ 75-80% rest 3 minutes (pause in catch for 3 seconds). 145# done
+
BOTB Chipper (test this out for the event)
400m Run (run 300m for the test)
15 Power Snatch 115/75
30 HSPU
50 Double Unders
15 Overhead Squats 115/75
30 Toes to Bar
500m Row 

10:24

Strongfit accessory stuff with Steven:

X2: Viking sloth press (35# bars only)

 

X2: 6 landmine rows(45#bar), 10 sandbag squats (bear hug 80#)

500m sandcarry 60# (no drops)

200' hand over hand rope pull 

Rest 2/3 min  x2 45#(way too light), 80# 

*really excited I finally got to do this! I def felt how my left lat is weaker doing this 

Prowler push 200' 90# x 3 (rest 2/3min) light &fast*  (last set 160#)

7/22/16

Ski Erg
:45 Seconds Tough Pace
:15 Seconds Slow Pace
x 18 minutes 

203 cal, 3670m ( actually did the right amount of time this week =D )
+
A. 20 minute clock:
Work through these MU drills - https://youtu.be/y001018-p8A. Done.
+
A. Drop Snatch - 5 x 2-3 @ 70-75% of 1RM Snatch - rest 2:00. 95# (3 reps)

B. Overhead Squat 3 x 5 @ 70% rest 2:00 125#

C. 10 minutes Single Leg Balance Work
*pull out the blue foam balance beams and work on walking FWD, BWD, lunges etc*.

Done at home on an actual balance beam 

7/21/16

A. Front Squat 3 x 5 @ 70% rest 2 minutes 165#

B. Every 2 minutes x 20 minutes (10 sets)
Clean Pull to Knee (1 second pause) + Power Clean From Pause x 1 *building*

115, 125, 140, 145, 155, 160, 165, 170, 175,180fail. Took "*building*" too seriously I should've repeated 175. 

C. For time:
50 Ring Dips 4:20 kipping 

+
AMRAP 20
500m Run
25 KB Swings 35#
25 GHD Sit-Ups

4 rounds, (paced 5 min per round)

7/19/17

AM
15 minute Aerobic Warmup (get HR up)
+
5000m Row 21:38 (avg. 2:09/500m pace)

(:50sec faster than TT on 1/12/16)

+
For time:
50 Strict HSPU 4:47 

(2 min & 53 sec improvement from 5/10/16)

PM
A. Every 2:30 x 20 minutes (8 sets)
Deadlift x 1 rep - build to a tough single (not necessarily a Max)

250#, 265, 275, 285, 295, 305, 310, 315 (10# pr from last week)

B. Barbell Front Rack Step Ups 3 x 20 steps (10/side) rest 2 minutes (all at 75#) done 

C. Push Jerk - 3 x 5 TNG reps @ 70% rest 2 minutes (120#, done)

D. Hip Extensions 3 x 20 reps into Max Sorenson Hold rest 3:00 (1:08, :58, :38)

7/18/16

AM:

15 minute Aerobic Warmup (Annie w/ plank holds instead of sit-ups), stretches across the floor
+
10 minute Assault Bike - Max Calories

120cals (9 cal improvement from May) 

+
For time:
100 Pull-Ups 6:52 (10 second improvement)

PM
A. Press in Snatch 5 x 3 reps rest 1:30 - *all at 35# bar*. done

B. Power Snatch (Position 2) 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes - *start set 1 @ 110#*

110, 115 x2, 120 (failed 3rd rep- was asked to move over right before that last lift & it really threw me off I shouldn't of let it distract me though), 120 (failed 2nd rep), 110 x3 

C. Standing Single Arm DB Press 4 x 6-8 arm rest 1 minute bt arms - start at 30#

40# DB 6 reps, 8 reps x 2

D. Weighted Single Leg Plank Hold x 2 minutes/side (15# plate on back). Done. 

7/16/16

Warm-Up and Openers
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Sandbag Squat (bear hug hold) x 8-10 reps
Rest as needed
Strongman Conditioning Session
Two sets of:
Low-Bar Back Squats with a Pause x 3 reps @ 33X1

Rest 2-3 minutes (157#, 166#, 179#)

+

Two sets of:
100-Foot Farmer’s Carry
(86# each side)felt like a warmup :-/
Rest 2-3 minutes

+

Two sets of:
100-Foot Reverse Sled Drag
Rest 2 minutes 

+

300-Meter Sandbag Carry @ 100# (no drops)

+
Two sets of:
100-Foot Overhead carry
Rest 2-3 minutes
18# kbs, 26# kbs

7/15/16

AM:

Ski Erg
:45 Seconds Tough Pace
:15 Seconds Slow Pace
x 15 minutes 

196 cal, 3727 meters
+
A. Feet Elevated Ring Rows @ 30X1 tempo x 10 reps rest 2:00minute x 5 sets (same rep scheme different tempo than last week). Done.

PM
A. Drop Snatch - 5 x 2-3 @ 60-65% of 1RM Snatch - rest 2:00 (85#, 3 reps every time)

B. Overhead Squat @ 3311 tempo 5 x 1 reps rest 2 minutes (150# or higher)

150#, 155, 160, 165x2 (10# ohs pr)

C. Skin the Cats x 15 SLOW reps. Done. 

7/13/16

A. Front Squat @ 3311 Tempo 5 x 1 reps rest 3:00minutes *building*

180#, 185, 195, 205, 210(failed)

B. Clean High Pull x 2-3 reps rest 2 minutes x 5 sets (70-75% of Max clean) - 140# 2 reps x 5 sets. Last set 85 3 reps   I feel like I wasn't doing this correctly 

http://catalystathletics.com/exercise/100/Clean-High-Pull/

C. Power Clean 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 125#, 145, 150 x 3 (I have a harder time cleaning from the floor than from blocks/hang position)

D. Ring Dips - 20 sets of 3 UB AFAP

7:32 (first 10 sets in 2:52)
+
5 rounds:
50 Double Unders
15 Dumbbell Squat Cleans 30#
15 Burpees
50 Double Unders
rest 2 minutes

3:58, 4:46, 4:30, ?, ?  

7/12/16

AM
:45 Second Row @ tough pace
:15 Second Row @ recovery pace
x 20 sets (4477 meters. 268 cal)
+
Every 90 seconds x 12 minutes (8 sets)
3 Strict HSPU
8 Kipping HSPU. 

Done. All UB

PM
A. Deadlift - 2-2-2-2-2 rest 3 minutes *start @ 255# and increase as you can*

255, 270, 285, 295, 305 (previous 1rm 300#)

B. Barbell Front Rack Step Ups 3 x 16 steps (8/side) rest 2 minutes

55#, 70#, 85#

C. Push Jerk From Pause - EMOM x 10 *build to a tough single* 

85, 95, 115, 125, 135, 145, 155, 160, 165, failed 170(current push jerk 1rm)

D. Hip Extensions 3 x 15 reps into :30 seconds Sorenson Hold rest 2:00. Done. 

7/11/16

AM

Every 4 minutes x 20 minutes (5 sets)
40 Calorie Assault Bike: done 18-5sec rest between each set
+
A1. Chest Supported BB Row x 5-6 HEAVY reps rest 1 minute

 95# for 3, 100# for 2 (6 reps every set)
A2. L-Sit Hold x :20 seconds rest 1:40 x 5 sets: done.

PM
A. Press in Snatch 4 x 3-5 reps rest 1:30 - 35# bar
B. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *start set 1 @ 100#, 105, 110, 115 x 2 

C. Standing Single Arm DB Press 3 x 8-10 arm rest 1 minute bt arms 25#, 30 x 2
D. Every 90 seconds x 6 sets - 30 Second Hollow Rock Hold. Done

7/9/16

Rear Delt Warm Up

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

followed by…

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

X2:

Landmine row 

Stiff-legged axle bar deadlift 

A. Tall Jerk 3 x 3 reps rest 1:00 (build from last week) (55#)

+

AMRAP 7

10 Axle Bar Deadlifts 130# (55# on each side of axle bar)

3 UB chest 2 bars

2+6 My hands have been bleeding since Monday, Had a really hard time closing my hands- need them to heal. 

+

X3:

300' sandbag carry 120#

+

200' harness sled pull (bear crawl with sled attached) go as fast as possible 

Rest 3 minutes 

90#, 105#, 115#, 130#

Length of gym & back   Never done this before so stayed inside to experiment with how to set it up/the weight 

7/8/16

AM
350m Ski Erg @ 2:14-2:15pace
rest 1 minute x 6 sets

1:34(2:14/500m pace)

1:33 (2:13/500m)

1:33 (2:14/500m)

1:37 (2:18/500m)

1:34 (2:14/500m)

1:32 (2:12/500m)

+
A1. Ring Kip Swings x 10 reps rest 1:30minute
A2. Feet Elevated Ring Rows @ 10X1 tempo x 10 reps rest 1:30minute x 5 sets: done.

PM
A. Snatch Balance - 10 x 1 @ 80-85% - EMOM (pause 1-2 seconds catch each rep)

(110#)

B. Overhead Squat @ 3311 tempo 5 x 2 reps rest 2 minutes (130# or higher)

130#, 140, 145, 150x2 sets
C. Skin the Cats x 15 SLOW reps (repeat from last week. Done. 

7/7/16

A. Front Squat @ 3311 Tempo 5 x 2 reps rest 3:00minutes (175#, 180, 185 (failed 2nd), 180, 180 (failed 2nd)
B. Power Clean (Blocks below knee) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 125, 140, 150, 160, 170
(170=5# more than current 1rm p.clean from the floor)
C. Clean Pull to Knees x 3 - Every 75 seconds x 5 sets AHAP (2 second pause at knee) 205#
D. Ring Dips x 5 reps EMOM x 10 sets. Done (first 8 sets ub, last two were 4,1 & 3,2)
+
For time:
15 Front Squats 135#
30 Bar Facing Burpees
45 Calorie Assault Bike
30 Bar Facing Burpees
15 Front Squats 135#

10:18 

7/5/16

AM:

1000m Row @ sub 2:00/500m pace
rest/walk 2:00minute x 4 sets

4:00 (2:00/500m)

4:05 (2:00.7/500m)

4:13 (2:06/500m)

4:09 (2:04.8/500m)

Yikes. 

+
5 sets:
20 Second Handstand Hold (on wall)
5 Strict HSPU
8-10 Kipping HSPU
rest 3 minutes
*do this without coming off wall* 

Kipping...8 reps first set, 10 for the rest 

*90% sure I did 6 sets- lost track so did an extra just incase

PM
A. Deadlift - 3-3-3-3-3 rest 3 minutes *start @ 245# and increase as you can*

245, 250, 260, 270, 280

B. Single db dl 3 x 16 steps (8/side) rest 2 minutes 20# each hand, 25# 2nd & 3rd set 

C. Push Jerk From Pause 5 x 2 reps rest 2 minutes - *build off last week* 

135#, 140, 145 (failed 2nd), 145, 150

D. Hip Extensions 3 x 12 reps into :25 seconds Sorenson Hold rest 2:00. Done. 

7/4/16

3 minute clock:
Assault Bike - 35 Calories @ tough pace
rest 1:20minutes x 6 sets (rest 2:40 bt sets 3&4) *if you finish 35 calories before 3 minute window that will be used as extra rest*

2:45, 2:42, 2:45, 2:52, 2:52, 2:52
+
A1. Beat Swings x 10 reps rest 2:00 minute (towel between feet)
A2. Butterfly Pull-Ups x 10-12 reps rest 2:30 x 5 sets *try for UB*
12 for all 5

A. Power Snatch (Position 2) 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes - *building - should be heavier than pos. 1* 95#, 105, 95, 95, 95 felt better towards the end, was sliding the bar against my legs instead of just pulling in/up. Totally messed up. think these will be way better next week. 

B. Snatch 1st Pull x 3 reps every 75 seconds x 5 sets @ 155# or higher *pause at knee for 2 seconds each rep* 175# for all 

C. Seated Single Arm L-Press 4 x 3-4 arm rest 1 minute bt arms - start at 40#

40# 4 for all
D. EMOM x 5 - 12-15 GHDSU. 15 reps 

7/2/16

Warm-Up and Openers

Rear Delt Warm Up

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Two Sets of:

Landmine Rows x 6 reps each arm 45# bar & 10# plate 

Rest as needed

Sandbag Squat (bear hug hold) x 8-10 reps (80#)

Rest as needed

4 sets:
120# Sandbag Carry 200' (100' out and back)
180# Reverse Sled Drag (100' out and back - 4 plates on sled)
114# Axle Bar OH Carry 200' (100' out and back)
rest 2 minutes after each set

Rd 1: 2x sand back down and back driveway & accidentally had an extra 25#s on the sled.
Everything else down and back once.

7/1/16

Today's wod:

3 rounds:

20 Overhead Squats 75#

20 Hip Extensions (5:02)

Rest 2 minutes 

3 rounds:

20 squat cleans 95#

20 bar facing burpees (15:34) stepped up, back & over on the burpees (lost intensity here)

Rest 2 minutes 

3 rounds:

20 Kb swings 53#

20 toes to bar (11:20)

35:56 total