11/29/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
10 Seconds Max Wattage AB
50 Second Slow Pedal
x 5 minutes
rest 2 minutes x 3
+
5 minute AB Cooldown (slow pedal)
Done. 189 cal total
+
EMOM x 10
1 Strict MU
Done, failed 4 throughout. Ouch.
+
5 minutes Kipping Ring Dip Practice.

PM
A. Bench Press- 5-5-5-5-5 *building* rest 2 minutes
95#, 100, 105, 110, 115 (115 felt pretty good actually)
B. Deficit (4") Stiff Legged DL 3 x 8 rest 2 minutes (keep IR)
95#
+
EMOM x 21
minute 1 - 10 Chest 2 Bar Pull-Ups
minute 2 - 12 HSPU
minute 3 - 15 Toes to Bar
Done. Hand
+
D1. Chest Supported Wide Grip BB Row x 8 reps rest 1:30 minute 84#
D2. Reverse Hyper x 15 SLOW reps (keep IR) rest 1:30 minute x 4 sets 20#

11/28/16

Trying to not be a blob day
A. Sandbag Strict Press x 6 reps (2 second pause OH) rest 2 minutes x 3
Done @ 60#

B. EMOM x 10 - Sandbag Thrusters x 4 reps @ 80#. Done.
C E2MOM x 20 - 2 Clean & Jerks @ 75-80% of 1RM
@155#
*perform A&B barefoot and working on proper rotation*
*warmup for part C with some tall jerks and split press*
+
A1. Chest Supported Wide Grip BB Rows x 8 reps rest 1 minute
A2. Strict Chin-Ups x -6 reps rest 2 minutes x 4 sets. Done.
B. Every 2 minutes x 10 minutes - 150' Sandbag Carry @ 160# done.

11/26/16

Cross country reunion race (2.25 miles)

11/24/16

AM
A. Single Arm OH KB Lunge x 16 steps rest 1 minute bt arms x 3 sets (per arm)
*you should do 3x16 holding with R arm, and 3x16 holding with left arm* - use 50# DB
Done. These felt good.

B. EMOM x 10
Ring Dips x 6 reps
Done. All strict. Ub
(I probably should practice kipping though)
+
EMOM x 30
minute 1 - 3 Power Clean (singles) @ 165-170#
minute 2 - 13 Calorie Row
minute 3 - 20 Wall Ball Shots 14#
minute 4 - 10 Deadlifts @ 165-170
minute 5 - 50 Double Unders (:30 Second Cap)
Done all good. @170

11/22/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
Every 3 minutes x 15 minutes
20 Calorie Assault Bike (Must be completed in 1:20 or less each time)
+
5 minute AB Cooldown (slow pedal)
Done. All in 1:20 or less.
+
EMOM x 5
1-2 Strict MU
Done. (Could only do 1 per min)
+
5 minutes Ring Kipping Practice

PM
A. Push Press - 1-1-1-1-1 *building* rest 2 minutes (all at 135# or higher)
135#, 140, 145, 150, 155

B. Banded Sumo DL (blue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#. Done.
+
EMOM x 18
minute 1 - 10 Chest 2 Bar Pull-Ups
minute 2 - 10 Calorie Ski Erg Sprint
minute 3 - 12 Toes to Bar (either UB or 2 sets)
Done. All t2b ub
+
Finisher:
3 sets:
Rope Sled Pull (3-45# plates)
*warmup for 2 sets with 2 plates, really fast pulls, then finish with 3 sets at 3 plates)
Done.

11/21/16

AM
EMOM x 15
10 Calorie Assault Bike (should be completed in less than :40 seconds)
Done. Last 3 minutes started taking over :40 though
+
20 minutes of Mobility (done before PM session)

PM
A. Every 2 minutes x 20 minutes (10 sets)
1 Front Squat *Building*
155, 175, 185, 205, 225, 235, 250, 255 (25# pr), failed 260# so stopped here.

B. Every 30 seconds x 5 minutes - Snatch x 1 rep (from high hang position 1)
100#

C. Every 30 seconds x 5 minutes - Snatch x 1 rep (from above knee position 2)
110#

D1. Bent Over Supinated BB Row x 6-8 reps (keep IR and hinge) rest 1 minute
45# 8 reps
D2. Hip Extensions x 10 SLOW reps (keep IR) rest 1 minute x 4 sets
Done.


(B&C should be done at a light enough percetnage when form is perfect)

11/19/16

7:52 (15.5)
500m carry 80#
Bunch of strict mu

11/18/16

AM
4 Mile Run (goal is sub 30)
28:22
(First 3 miles on street were between 7:10-7:30 pace, last mile on track was 6:26)

PM
A. Dumbbell Split Press 5-5-5 rest 2 minutes
30#x3, tried 40# got 4

B. Tall Jerk 2-2-2 rest 2 minutes (heavier than last week)
75#, 80#x2

C. Dumbbell Split Jerk 5-5-5 rest 2 minutes
30#, 40#x2

I feel like my knees come in when I dip, I need to focus on pressing them out

+
1000m Row
300m Sandbag Carry @ 100#
50 Handstand Push-Ups
300m Farmers Carry 44#/hand
50 Pull-Ups
23:30
The farmers carry crushed me,I should do more of these
+
100 ghds (I like to do these because if I ever do a competition with ghds I don't want them to be an issue for me )

11/17/16

AM
A. Single Arm OH KB Lunge x 20 steps rest 1 minute bt arms x 3 sets (per arm)
*you should do 3x20 holding with R arm, and 3x20 holding with left arm*
44# kb

B. Snatch Cluster 1.1 x 5 rest 30 seocnds rest 2 minutes @ 88-90%
Did 3 sets at 115#, then stopped and just worked on snatch @ light weight

C. EMOM x 10 - :30 Seconds Handstand Walk. Done

PM
Ring Dips
10 x 5 rest as needed bt sets
3:33 (last two sets were both 3-1-1)
+
EMOM x 24
minute 1 - 5 Power Clean (singles) @ 80% + 20 DUs. 145#
minute 2 - 10 Burpees + 5 Chest 2 Bar Pull-Ups
minute 3 - 20 KB Swings 35#
Done.

11/15/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
20 Calories (for time)
rest 5 minutes x 5 sets
:51, :51, 1:13, 1:11, 1:11
+
5 minute AB Cooldown (slow pedal)
Done.
+
10 minutes of MU work
Did a bunch of strict mu

PM
A. Push Press - 2-2-2-2-2 *building* rest 2 minutes (all at 135# or higher)
135, 140 x3, 145(fail), 140(failed 2nd rep)

B. Banded Sumo DL (blue band) 8 x 3 @ 60% of 1RM every 30 seconds
210#
+
EMOM x 15
minute 1 - 10 UB Chest 2 Bar
minute 2 - :40 Second AB @ 375+ Watts
minute 3 - 10 Toes to Bar (either UB or 2 sets)
First 3 sets of c2b ub (then 5,3,2) (6,2,1,1). All t2b ub
+
3 sets of 10 ub wide grip banded pull-ups

11/14/16

AM
Assault Bike
8 minutes @ 275+ watts
2 minutes rest x 2 sets
Done. (93 cals, 90)
+
20 minutes mobility
Done.

PM
A. Snatch (from full extension) 7 x 1 rest 90 seconds (all at 75# or heavier)
70#, 70, 75, 75, 80, 85, 85

B. Drop Snatch 7 x 1 rest 2 minutes - (pause 2 seconds in bottom) *70# or heavier* 70#, 75, 80, 80, 80, 85

C. Deficit Halting Snatch Pull to Knee (1 second pause) 7 x 1 rest 2 minutes (stand on 45# plate) @ 215# or heavier
215#, 220, 220, 225x4

D. Front Squats 1 rep Every 90 Seconds x 15 minutes (10 sets) @ 92-95%
220#x2, 225#

E. Reverse Hyper - 3 x 12-15 reps @ 150# total rest 1 minute
Done. 180# 15 reps

+
Rope sled pulls 135#, sled pulls 225#
+
Ab wheel
+
500m sandbag bear hug carry 80#

11/11/16

A. Split Press 3-3-3-3 rest 2 minutes - https://youtu.be/ivWaM5U9lSw
55#, 65#, 70#, 78#
B. Tall Jerk 3-3-3-3 rest 2 minutes (pause in catch for 2 seconds)
55#, 60, 65x2

C. Split Jerk 1-1-1-1 @ 75-80% rest 2 minutes
145#
+
3 Rounds:
200m Sandbag Carry 80#
10 Burpees Over the Bag
10 Strict Ring Pull-Ups
10 Burpees Over the Bag
20 KB Swings 44#
rest 1:1
Done.

11/10/16

AM
A. Overhead Squat - 3x10 rest 3 minutes (pause in bottom of each rep for 1 second)
125, 135, 8@145#
My arms are sooo uneven the bar is sooo slanted.

B. Snatch Cluster 1.1.1 x 4 rest 20 seconds, rest 2 minutes @ 85% (repeat)
Done at 107#. no fails

C. Every 20 seconds x 3 minutes - 5 UB Strict HSPU (see where the wheels fall off this week with one extra rep)
Got up to 40 hspu doing sets of 5ub, then at 2:40 had to do 3,2,and 5 singles (finished 50 at 3:28)
+
40 Ring Dips (pause in bottom 1-2 seconds - kip out). Done.
+
EMOM x 21 minutes
minute 1 - 15 Calorie Row Sprint
minute 2 - 10 Thrusters 95#
minute 3 - :40 Seconds Double Unders
Done.

PM
60 min mobility
Focused on: opening hips, practicing backsquat & deadlift, lat/bicep engagment

11/8/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
20 Calories (for time)
rest 4 minutes x 3 sets
:47, 1:07, 1:07
+
5 minute AB Cooldown (slow pedal)
+
5-10 minutes of MU work
*major weakness still, you have to start putting in the work here*
-Did 10 strict muscle ups (with legit turnovers & no chicken wings)  & a bunch of kipping attempts

PM
A. Push Press - 3-3-3-3-3 *building* rest 2 minutes
125#, 135 failed, 135, 135, 135(failed 3rd) fackkk

+
More muscle up practice. actually got some

B. Banded Sumo DL (blue band) 10 x 2 @ 55% of 1RM every 30 seconds
Done. Used 200# don't have a sumo dl 1rm

+
EMOM x 12
odd - 8 UB C2B Pull-Ups
even - 12 Assault Bike Calorie
-Kept pace but not all c2bs unbroken sets

+
200ft sandbag bear hug carry 160#

11/7/16

5 minutes @ 175 watts
1 minute rest
5 minutes @ 225 watts
1 minute rest
5 minutes @ 275 watts
1 minute rest
5 minutes @ 325 watts
Couldn't keep pace @325 (avg:302 watts)
+
20 minutes mobility. Done.

PM
A. Snatch (from full extension) 5 x 2 rest 90 seconds (all at 70# or heavier)
Done at 75#

B. Drop Snatch 5 x 2 rest 2 minutes - similar to Snatch Balance but no dip and drive (pause 1-2 seconds in bottom)
55#,60#,65#,70,75

C. Deficit Halting Snatch Pull to Knee (1 second pause) 5 x 2 rest 2 minutes (stand on 45# plate) @ 190# or heavier
190#, 195, 205, 210,215

D. Front Squats 2 reps Every 2:00 x 20 minutes @ 85-90%.
Done @ 215#

E. Reverse Hyper x 100 reps (light)
90#, done

11/5/16

A. Push Press 3-3-3 rest 2 minutes
145#, 150#, 1 rep @ 155#
B. Push Jerk 2-2-2 rest 2 minutes
155#, 165#, 175#
C. Split Jerk 1-1-1 rest 2 minutes
180#, 185#, 190#

Open 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
-10 (13 reps less than during the open, I think it's a mobility issue, i am def pulling to the right spot it's just the turnover )
+
AMRAP 4
15 KB Swings 44#
12 Thrusters 75#
9 Calorie Row
rest 1 minute x 4 setsi
(Best: 2, worst: 1+30)
+
500m Sandbag Carry @ 60#
Done with 80#
+
2 Mile Run (goal is sub 13 minutes)
12:44

11/3/16

AM
A. Overhead Squat - 5x5 @ 70% rest 2 minutes (pause in bottom of each rep for 2 seconds)
135#

B. Snatch Cluster 1.1.1 x 4 rest 20 seconds, rest 2 minutes @ 85%
110#   This was an absolute shit show. Need to stay here again for next week.

C. Every 20 seconds x 5 minutes - 4 UB Strict HSPU (see where the wheels fall off this week with one extra rep)
>Done unbroken. (Started getting hard at 4:40)

PM
30 Ring Dips (pause in bottom 1-2 seconds - kip out)
Done.
+
EMOM x 21 minutes
minute 1 - 10 Calorie Ski Sprint
minute 2 - 30 DUs + 5 Toes to Bar
minute 3 - 10 Burpee Box Jump Overs 18"
Done.
+
100 ghds

11/1/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
1 minute Max Assault Sprint (no pacing go as hard as you did during 10 second interval and hang on)
rest as needed (no more than 15 minutes) x 2 sets
25 cals, 24 cals
+
5 minute AB Cooldown (slow pedal)



PM
A. Strict Press - 1-1-1-1-1 *building* rest 2 minutes (95# or heavier)
95#, 99.4#, 103.8#, 104.4 (failed twice, confused about this because my pr from May is 109.4#)

B. Banded DL (bllue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#

+
EMOM x 14
odd - Max UB C2B Pull-Ups
even - Max Burpees (6") x :45 seconds
Done (c2b: 9,9,9,8,7,8,8) (burpees: 15reps first 6, 20reps last round)