8/30/16

Assault Bike x 12 minutes (steady pace) 131, 250avg watts pace
+
EMOM x 10
3 TNG Deadlifts 205#. Done. 

+
Row x 12 minutes (steady pace) avg: 2:06.7/500m (2856m)
+
EMOM x 10
:10 Second Sandbag Bearhug Hold @ 160#. Done.
+
Ski Erg x 12 minutes (steady pace) avg:2:14.4/500n pace  2679m
+
20 minutes of Mobility. Done. 

8/29/16

T, Y, I raises x2

Bicep & tricep & chest openers x2

Some lower body openers too 

BOTB Testing:
Workout 1:
20 minutes clock:
15 minutes - work to a Heavy"ish" Snatch
2 minutes 
3 minutes - Max Chest 2 Bar Pull-Ups
125# snatch, 35 c2b

Workout 2:
500m Row
1000m Bike
800m Run
*10 minute cap*
7:25

Workout 3:
21-15-9
Front Squat 105#
Power Clean 105#
Shoulder 2 Overhead 105#
*8 minute cap*
97 (4 s2o in the round of 15)

Workout 4:
15-10-5
Thruster 65#
Bar Facing Burpees
HSPU (be careful with these bc of neck)
*6 minute cap*
4:32

8/27/16

A1. Tricep Openers *all the way through* rest 1 minute
A2. Bicep Openers *all the way through* rest 1 minute x 2 sets
B1. Incline T-Raises x 10 reps rest :15 seconds
B2. Incline Y-Raises x 10 reps rest :15 seconds
B3. Incline I-Raises x 10 reps rest 1:00x 2 

sets

+
A. Clean x 1 + Split Jerk x 1 *building* - 1 complex every 2:30minutes x 20 minutes (8 sets) *stick the landing*

95, 115, 125, 135, 145, 155,165, 170
(did single s.jerks- instead of x2 didnt want to over-do OH movement- but probably the smoothest 170# s.jerk ive ever hit)

"Terry"
1 mile Run
100 Push-Ups
100m Bear Crawl
1 mile Run
100m Bear Crawl
100 Push-Ups
1 mile Run
*bear crawl is 4 lengths of gym*

37:46 *did two lengths of the parking lot for bear crawls since class was going on*

8/26/16

A1. SL Barbell Deadlift @ 2011 tempo x 8-10/leg rest 1 minute 65#x2, 70# (10 reps all)
A2. Banded Hamstring Curl to Fatigue (blue band) rest 2 minutes x 3 sets done.
+

3 sets:
100' Hand over hand rope pull @ 90# + Sled rest 1 minute
200' Sandbag Carry @ 120# rest 1 minute

+
AMRAP 10
10 Power Snatch 55#
15 GHD Sit-Ups
30 Double Unders

5+12 (hang power snatch)

8/25/16

A. Sandbag Bearhug Hold Step-Ups @ 20" x 10/leg rest 2 minutes x 4 80#
+
EMOM x 48 minutes (8 sets of each)
minute 1 - 12 Calorie Assault Bike
minute 2 - 15 Deadlifts 135#
minute 3 - 15 Burpees
minute 4 - 15 Calorie Row
minute 5 - 15 DB Thrusters 30#
minute 6 - Rest

Done. (Was able to do everything as written besides row-> 15 calorie row turned into rowing till the min was up to max calories -about 9/10cals- each round) 1st & 8th sets rowed 15cals

8/23/16

A1. Tricep Openers *all the way through* rest 1 minute
A2. Bicep Openers *all the way through* rest 1 minute x 2 sets
B1. Incline T-Raises x 10 reps rest :15 seconds
B2. Incline Y-Raises x 10 reps rest :15 seconds
B3. Incline I-Raises x 10 reps rest 1:00 x 2 sets

C1. DB Bench Press x 15 reps rest 1 minute 25#x4, 30#x1
C2. Feet Elevated Inverted BB Row (underhand grip) x 15 reps rest 1 minute x 5

Done. 

+
5 sets:
Barbell Bench Press @ 95# x Max Reps (keep shoulders retracted and pinned into bench) rest 1 minute 10, 10, 10, 10, 7
Strict Pull-Ups x 6 reps rest 1 minute
Assault Bike x 20 calories rest 1 minute

Done. 

8/22/16

A. Front Rack Walking Lunges x 20 steps rest 2 minutes x 5 sets (as heavy as you can handle)

95#, 115, 135, 145, 155 

B1. Weighted Hip Extensions x 15 Reps rest 1 minute 15#
B2. Barbell Glute Hip Bridge AHAP x 8-10 Reps rest 1 minute 115#, 135, 165, 185, 205
B3. Xband Walk x 10 steps/side (black band) rest 1 minute x 5 sets. Done. 

C. EMOM x 8 - :30 Second Sandbag Bearhug Hold @ 100#. Done. (Held for :60 on last min)
+
30 minute clock:
30 Seconds - Run
30 Seconds - Slow Jog
*cover max distance*. Done on track

4 miles on the dot. 

8/20/16

AMRAMP 20
30 pistols
20 cal AB
10 ghds

5+43

My right leg is so significantly weaker than my left on pistols

8/19/16

AMRAP 60
500m Row (light pace)
1000m Run (2 laps)
500m Ski (light pace)
1000m Bike

4 rounds + row&300m run

8/18/16

A. Goblet Squat @ 3011 tempo x 10 reps @ 53# rest 1:30 x 5 sets. Done.
B. Muscle Clean (very light) *no foot movement* focus on bar path x 10 reps rest 1:00 x 3 sets. (35#)
+
EMOM x 30
minute 1 - 10 Bar Facing Burpees
minute 2 - 12 Deadlifts 115#
minute 3 - 12 DB Box Step Overs 30#
minute 4 - 50 DUs
minute 5 - rest

Done. All du ub (duh) and I feel like my bar facing burpees looked really "cool" lol
+
50 ghds

8/16/16

A. Neutral Grip Dumbbell Bench Press x 20 reps (30-40# DB) rest 2 minutes x 5 sets

30#, 30#, 40#, 30#x2

B1. Standing Back Against Wall BB Curl (light) (7.5#, 10#, 10#, 15#, 10#) x 20 reps rest 1 minute
B2. Banded Tricep Pushdown (purple) x 40 reps rest 1 minute
B3. Close Grip Push-Ups (triangle push-ups) x 15 reps rest 1 minute 

x 5 sets

Done. 

C. Wall Angels x 20 SLOW reps (focus on shoulder retratction). 

Done.
+
Assault Bike
For time:
300 Calories
*33 minute cap*

(31:20)

8/15/16

A. 30 Reverse Lunges (15/side)
rest :90 seconds x 5 sets (light to moderate weight)

Front rack- 55#, 65#, 75#, 85, 105

B1. Reverse Hyper x 30 reps rest 1 minute (90#)
B2. Sorenson Hold x :30 seconds rest 1 minute
B3. Xband Walk x 15 steps/side (green band) rest 1 minute x 4 sets

Done.
C. 300m Sandbag Carry (60# to keep it light) done.
+
At track:
Every 6 minutes x 30 mintues - 800m Run @ tough pace

3:15, 3:15, 3:15, 3:20, 3:16

90 degrees & sunny, had the track to myself =D 

8/14/16

3 mile jog (mostly uphill)

8/13/16

Took a week off to rest neck.

-tabata bottom to bottom squats(8sets)-> 1 mile run (6:29)

8/5/16

AM
10 sets:
20 Second Max Effort Ski
2:20 rest bt sets

90m, 94, 92, 93, 91, 92, 91, 89, 89, 90

PM (repeating some drills from last week since you were in a bad head space)
A. Drop Snatch - 5 x 1-2 @ 80% of 1RM Snatch - rest 2:00.  90# (75%) 

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

85, 90, 95, 100, 105, 110, 115, 120, 120, 120

No fails! Yay

C. Overhead Sandbag Carry x 300m @ 80# (do this indoors) - 13 gym lengths
*stop as soon as elbows unlock or back hyperextends*. Done, had to do 9 lengths of the parking lot outside cause 1pm was going on. 

8/4/16

A. Front Squat Cluster 1.1.1 x 5 rest 15 seconds/rest 3 minutes (all sets @ 80-83%)195#. 

B. Every 2 minutes x 16 minutes - 2 Position Clean (hang x 1 + floor x 1) - power clean from hang, squat clean from floor

115#, 130, 140, 150, 155, 155, 160, 165

C. Feet Elevated Ring Push-Ups x Max UB reps rest 2 minutes x 4 sets. 26, 15, 16,15

+
For time:
21 Thrusters
21 Pull-Ups
18 Squat Snatch
18 Pull-Ups
15 Thrusters
15 Pull-Ups
12 Squat Snatch
12 Pull-Ups
9 Thrusters
9 Pull-Ups
6 Squat Snatch
6 Pull-Ups
3 Thrusters
3 Pull-Ups
RX Bar is 65# - goal is sub 11

**(Sub burpees for pull-ups)

 10:48

8/2/16

AM
500m Row @ 90% effort
rest 2 minutes x 6 sets
*record times*

1:53, 1:52, 1:54, 1:56, 1:55, 1:56
+
EMOM x 5
6 Strict HSPU. 

Done. Ub
+
5-10 minutes of HS Walk Practice. Done

PM
A. Deficit Stiff Legged Deadlift - 3 x 8-10 reps rest 2:00(focus on slow and controlled motion)

105#
B. Barbell Reverse Lunges x 10 steps (5/leg) rest 2 minutes x 4 sets

105#, 125#, 150#, 170#

C. EMOM x 10 - 5 TNG Push Jerks @ 115#. Done. 

D. Reverse Hyper 3 x 30 Reps @ 33% of 1RM Back Squat rest as needed   90#. Done. 

8/1/16

AM:

Assault Bike
10 second Max Effort Sprint
20 second Moderate Pace Cycle
30 seconds Slow Recovery Pace Spin
x 12 sets

120cal
+
Every 30 seconds x 8 minutes (16 sets)
4-5 Butterfly Pull-Ups (protect your hands)

Done.

PM
A. Heaving Snatch Balance 3 x 5 reps rest 2:00 - (start at 65# - build from last week)

65#, 75, 85

B. Power Snatch (from floor) 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes (start at 115#) - *focus on slow pull from floor*

I kept failing everything. 

C. Standing Single Arm BB Press 3 x 6-8 reps rest 1 minute bt arms. 22#, 35# for two sets (8reps)

D. Sandbag Bear Hug Hold @ 100# - Hold for Max Time Until Failure. 6:02