9/30/16

AM
5 sets:
3 minute Assault Bike @ 275+ watts
:30 Second L-sit
rest 90 seconds

38cal, 37, 36, 34, (got sick after set 4 so rest was a little more than 90sec opps) 37. 

Done

PM
A. Clean Complex
Clean Pull x 1 + Power Clean x 1 + Front Squat x 1 + Hang Squat Clean x 1 + Split Jerk x 1
rest as needed x 5 sets building

125#, 140, 155, 165, 170
+
21-15-9
Chest 2 Bar Pull-Ups
Box Jump Overs (24/20)
Double Unders (2x the amount)

5:48

*did a set of 12ub c2b (biggest set I've ever done) most sets were 8-4 reps, only one single at the end
+
Accumulate 3 minutes Sandbag Bear Hug Hold @ 160#. 

Done in one set. 

9/29/26

30 minute Run (cover max distance)

Done. 

+
A. Front Rack Walkout @ 110% of Max Front Squat x :15 Second Hold rest 1:45 x 5 sets

260#. Done

B. Paused Split Jerk x 2 reps @ 75% rest 2 minutes x 5 sets.

 135# done 

C. Overhead Squat 3 x 5 @ 33X1 tempo rest 2 minutes (keep these moderate)

125#. Done 

+
5-4-3-2-1
Front Squat 145#
Shoulder to Overhead 145#

9:31 this was so much worse than I anticipated lol
- rest 8 minutes -
800m Row
50 Toes to Bar (10 sets of 5 AFAP)

7:13

9/27/16

A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

115# awful, failed a lot. And this weight felt fine last week but not good today

B. Back Squat - 2 reps every 2 minutes x 20 mintues (10 sets) @ 85-90%

@250#

C1. Strict Overhead Press (KB's hanging from bar on bands) x 8 reps rest 1 minute

Red bands,35# bar, 18# kbs
C2. L-Sit (off 30" boxes) x :20 seconds rest 2 minutes x 5 sets. Done. 

9/26/16

Row 200m @ 2:13
Row 200m @ 2:08
Row 200m @ 2:03
Row 200m @ 1:58
Row 200m @ <1:55
rest off erg 6 min x 4

4:06, 4:04, 4:01, 4:03

+
Banded inlocates from kneeling x 5-6
Banded butterfly pulls from kneeling x 5-6
Planche walk ins from toes x 2-3
rest as needed x 4 sets. Done.
+
mobility work 20-30 min. Done. 

9/24/16

BOTB

9/23/16

12 min row
1 mile run
+
30 min mobility

9/22/16

Warmup:
Banded Glute March Drill x 3 minutes (you asked about this a few weeks back)

Didn't feel this, DEF did it wrong

+
Row 500m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Bike 1000m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Run 800m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105

3:23, 4:33, 5:38

+
300m Sandbag Carry Cashout 100#. Done 

9/20/16

AM
500m Ski
1000m Bike
500m Row
rest 8 minutes x 3 sets (all sets should be done @ 90% effort or higher)
•6:15

•6:19

•6:19

PM
A. For time:
21 UB Deadlifts 155#
9 HSPU
rest 45 seconds
15 UB Deadlifts 155#
9 HSPU
rest 30 seconds
9 UB Deadlifts
9 HSPU

*3:37

B. 3 sets (alternating back and forth):
1 minute Chest 2 Bar Pull-Ups (protect your hands) 1 minute rest
1 minute DB Burpee Box Over 20" @ 40# rest 2 minutes 

12,14,15

8,10,10

C1. DB Reverse Walking Lunge x 20 Steps rest 1 minute
C2. Side Plank (with top leg abducted) x :45 seconds/side rest 1:30 x 3 sets

Done. 40# DBs

9/19/16

AM
Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 5 min x 4

(Last 200 was 1:50-1:55 couldn't get sub 1:50)
Finishing between 4:00-4:03

PM
A. Every 45 seconds x 18 minutes (8 sets of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

105# x2

110# x3

115# x3

(Hang snatches were all from high hang position)

B. Back Squat - 3 reps Every 3 minutes x 12 minutes (4 sets) @ 80-85%

Done @  235#

C. Overhead Carry (with chanins hanging) x 100' rest 2 minutes x 4 sets 

*all with 26# hanging kbs

8/17/16

For time:

800m run + 50 t2b

6:45

(No repped myself about 4x for not touching the bar with my toes, I need to be careful of that) 

+ 

Emomx6

3 ub butterfly c2b, right into...

Emomx10

4 ub butterfly c2b !! Yay 

+
Core work 

9/16/16

AM
Every 12 mintues x 36 minutes
500m Row
1000m Bike
800m Run

*
7:30

7:37

7:40

+ (combined AM + PM b/c I wanted to do the emom under fatigue to practice for botb)

A. EMOM x 10
5 TNG Front Squats + 5 TNG Shoulder to Overhead 105#

Done. All ub. 

B. AMRAP 6
50' Suitcase Carry L
5 SA DL L
50' Suitcase Carry R
5 SA DL R
*use 53#*

Done. Didn't track rounds, just kept moving 

C. 3 sets:
100' Sled Rope Pull (AHAP)
rest 2-3 minutes bt sets 

125#, 115#, 100#

(Probably should've built up rather than down)

+

55 ghds

9/15/16

A. Front Rack BB Steps x 10 (5/side) rest 2 minutes x 5 sets

100#, 110#, 120#, 125#, 130#

B. EMOM x 5 - 8-10 TNG Power Cleans 105#

10 ub for all. 

C. 5 sets:
3 Strict Ring Dips
5 Kipping Ring Dips
18 Second Static Ring Hold
Rest 2 minutes

Done. 

+
Strict "Diane"
21-15-9
Deadlifts 155#
HSPU
rest 3 minutes
AMRAP 3
Chest 2 Bar Pull-Ups

4:55 & 36 c2b

+

Emom x 6 

2-3 ub c2b

(Goal: I will be able to do sets of 5 by oct. 22nd)

9/13/16

AM
Every 5 minutes x 25 minutes (5 sets)
250m Row Sprint
500m Bike Sprint
300m Run

Done. 

PM
A. CG Deadlift x 2 reps every 2 minutes x 6 sets @ 90-95%

Done. 195#

B. EMOM x 5 - 8-10 TNG Push Jerks @ 105#

10, 11, 9, 8, 8 

C1. DBL DB Single Leg RDL x 6-8/side rest 1 minute (35# kbs, 8 reps)
C2. Side Plank (with top leg abducted) x :40 seconds/side rest 1:20minute x 3 sets

(Probably should've done heavier kbs so did 4 sets)
+
Cash out: "Annie" 5:34 

9/12/16

Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x4

*246cals 

+
mobility work 20-30 min
+
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*

95# 

drop snatch wasnt good. I felt myself heave a little rather than just dropping straight down  :(

B. Back Squat - 4 reps every 2:30minutes x 10 minutes (4 sets) 75-80% 

220# (accidentally did 5 reps instead of 4)

C. Overhead Carry (with chains hanging) x 100' rest 2 minutes x 3 sets 

18# kbs, 26# kbs x2

9/10/16

-A little thrown off from Monday so wasn't sure what to do today, ended up doing this...

A. EMOM x 10
3 TNG Power Snatches 95-105#

95#x2, 100#x4, 105#x4 

+

Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar, 60 second round cut off every round*

->*All rounds UB & sub 37sec 

 

+

EMOMx4 10cal AB sprint. 

+

50 ghds

9/9/16

The Boss 2.0"
EMOM x 32 minutes (8 sets of each)
minute 1 - :30 Second Assault Bike Max Cals
minute 2 - :30 Second Thruster 95/65
minute 3 - :30 Second Lateral Bar Over Burpees
minute 4 - Off
*score = 273

9/8/16

A. Front Rack BB Step Ups x 12 (6/side) AHAP rest 2 minute x 5 sets

95#, 105#, 115#, 125# x2     20" box 

(last 4 reps on the last set were questionable- didn't straighten my leg all the way before the other foot stepped up)

B. Clean x 3 Positions - Floor, Above Knee, High Hang - rest 3 minutes x 5 sets (keep these at 70-75% of 1RM Clean)
*all of the above should be squat cleans*

Done @ 150# 

C. 5 sets:
2 Strict Ring Dips
4 Kipping Ring Dips
15 Second Static Ring Hold
rest 2 minutes

9/7/16

AM
Rower
3 minutes @ 2:00/500m pace
rest 1 minute x 3 sets.  Done.
+
EMOM x 10
4-5 Butterfly Pull-Ups (make these perfect)

Done (5 reps) 

PM
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*

85#(65%)

B. Back Squat - 5 reps every 2:30mintue x 10 minutes (4 sets) 70-75%

 215#

C1. DBL KB Waiters Carry x 150' rest 1 minute (26#, 35#x2)
C2. Strict Toes to Bar x 10 reps rest 1 minute

 x 3 sets

Done. 

9/6/16

AM

Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x3

(164 cals)
+
mobility work 20-30 min
*the above done with me*

PM
A. Clean Grip Deadlift - 3 reps every 90 seconds x 6 sets @ 80-85% of 1RM, 170# 

B. Paused Push Jerks - 5 x 3 reps (1 second pause in dip) rest 2 minutes @ 70-75% of 1RM Push Jerk ,130# 

C1. Single Leg BB RDL x 6-8 reps rest 1 minute 85#, 8 reps
C2. Side Plank (with top leg abducted) x :30 seconds rest 1 minute x 3 sets. Done.  

9/3/16

Partner : "Diane"->"Isabel"->"Fran"
w/ Jay Rod
7:20
+
100 ghds

9/2/16

AM
Every 4 minutes x 20 minutes
500m Ski Erg
5 Muscle Up (Box Drill) - https://youtu.be/8PlMXn6wP9I

5/6 successful ones, 15ish fails. 

PM

Landmine row, shoulder opener, 45# bar straight leg dl x2
A. 3 Position Power Snatch (posititon 1, position 2, position 3) x 5 sets rest 2 minutes bt rounds (moderate weight, work on foot work) 95#, 100# x2(failed3rd snatch), 85x2. fuckkkk.

B. 150' HEAVY Reverse Sled Drag rest 60 seconds x 3 sets (rest 3 minutes after 3rd set)
 225#, 235#, 245# (+ sled)

C. 150' Heavy Harness Crawl rest 60 seconds x 2 sets (rest 3 minutes after 2nd set)
180#, 200# (+sled)

D. 100' Rope Pull AHAP rest 2 minutes x 2 sets
 115#, 135# (+sled)

E. 300m sandbag carry 100#

+

50 ghd

9/1/16

Bicep, tricep, chest openers x2

6 landmine row/side 35# bar + 8 sandbag squats 60# x2

A.1.Sandbag Bearhug Hold Lateral Step Ups x 10/leg @ 18" rest 1 minute bt legs

60#, 80#, 100# x2
A2. Xband Lateral Walk x 12/side (big black band) rest 1 minute x 4 sets
+
"Julia"
60 Calorie Row
30 Burpee Box Jump Over 24"
15 Thrusters 95#

7:30