8/12/17

Comp Style Warmup

30 mintues clock

+

Regionals 2012 Event 4

For time:

50 Back Squats 95# (50 ub)

40 Pull-Ups

30 Shoulder 2 Overhead 95# (10,10,10)

50 Front Squats 65# (25,25)

40 Pull-Ups

30 Shoulder 2 Overhead 65# (15,8,7)

50 Overhead Squats 45# (25,25)

40 Pull-Ups

30 Shoulder 2 Overhead 45# (30)

*22 minute cap*

18:45

My goal was sub 20, and my plan was to never let my shoulders total fatigue. And move fast when I had the barbell in my hands so I could rest longer.  rested a lot more than I usually do during workouts, probably too much 

+

10 minute AB cooldown

10 minute Breathing Work

10 minute Foam Roll Quads done 

8/11/17

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A. Every 3:00 x 15:00

Back Squat @ 3111 tempo x 3 reps @ 240-250 (80-85%)

240# barely did 3, only 2, for three, failed 2nd in this 4th set, went down to 235# did 3 in last set. 

This was horrible. Less weight than last week 

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 2 reps @ 230#

C. Ring Dips x  4 reps @ 3112 tempo rest 1:30 x 8 sets (make sure you're dropping your hips*done. 

+

EMOM x 28

minute 1 - 11 Calorie AB

minute 2 - 10 Burpee Box Jump Overs

minute 3 - 9 Calorie Ski

minute 4 - 35 UB DUs

COMPELTE. 

Finisher:

10 minutes of 90/90 breathing 

Kind of done, I don't remember what to do for this

8/10/17

AM

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A1. Standing Single Arm KB Press @ 2012 tempo x 4/side rest 1:00 (all @ 44#)

 Done! UB. This was cool couldn't do this weight two weeks ago. 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 30# of chains)

Done. Been doing pull-ups not jumping up these last weeks. 

B. Bench Press

5 @ 110#

3 @ 120# (accidentally did 125#)

1 @ 130# 

2 @ 135# x 3 sets (failed 2nd rep on 1st set, rested longer than two min before last two sets (closer to 2:30/45) was a struggle but didn't fail. 

rest 2:00 bt each set

C1. Trap 3 Raise x 6 reps (:06 tempo) *same as last week*- rest 1:00

C2. Single Arm KB High Pull x 15 reps/arm rest 1:00 bt arms (use a 26# KB) 

Been doing this wrong. Can we please start this cycle over? Would really like to do on these, very challenging 

C3. Landmine Row x 6/arm rest 1:00 bt sides 22# bar 

+

6 sets:

L-Sit x :15-:20 (the way I showed you)

rest as needed

:20, done. 

8/9/17

30 min AB, 30 min roll out

8/7-8/8

Warmup:

200m Sandbag Carry @ 100#

+

A1. Strict Press @ 3013 tempo x 3 reps rest 1:30 (all at or above 95#)

A2. Strict Pull-Ups @ 10X1 x 10 reps rest 3:00 x 5 sets 

B1. OH Waiter Carry @ 50# DB x 50m rest :30 bt arms (walk slowly)

done. (200ft)

B2. Standing Alternating Dumbbell Curls x 6/arm rest :30 (make these heavy) 

30# too heavy 

B3. Dumbbell Neutral Grip Floor Press x 20 reps  30# dbs 

rest 2:00x 3 sets

Right shoulder feels weird. 

+

3 sets:

Side Plank w/Top Foot Abducted x :30 rest 1:00 bt sides

+

8 sets:

500m Row @ > 1:51-1:52 pace

rest 2:00

rest 4:00 bt sets 4&5

Done omg. 😵

8/8

Warmup:

200m Sandbag Carry @ 100#

+

A. Front Squat @ 3311 tempo x 4 reps rest 2:30 x 4 sets (all above 180#)

185, 190, 195, 200(3/1)

B1. Single Leg Barbell DL x 8/leg rest 1:00 bt legs 

65, 85x2 (def less stable on right leg)

B2. Towel Hang From Pull-Up Bar x :45 rest 2:00 x 3 sets done. Ub

C1. Strict HSPU @ 3011 tempo x 6-8 reps rest 1:30 done 8 ub. 

C2. Glute Ham Raises x 12 reps (slow) rest 2:00 x 4 sets

+

"The Chief" - with heavy DBs

AMRAP 3

3 DB Power Cleans 50#

6 Push-Ups

9 Air Squats

rest 1 minute x 5 rounds

4+14, 4+5, 4+16, 5+2, 6+1

Took some time to get a rhythm for the cleans 

8/5/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Towel Pull-Ups x 8 reps rest 1:00

A2. Half Kneeling Single Arm Landmine Press x 8/side rest 1:00 bt arms 35#+10#, 15, 20

A3. Axle Bar DL Lockout Hold x :45 @ 160# rest 2:00 x 3 sets done. 

B1. Static Hold On Rings (with 20# chain) x :60 rest 1:00

Broke up :30, :30

B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA

+

For time:

10 Strict Muscle Ups

20 Wall Ball Shots 30# (9')

300m Sandbag Carry 100# 13 lengths 

40 Toes to Bar

500m Run

60 Burpee Box Jump Overs 20"

42:37

For strict muscle ups started with an emom- got to 6 then kept failing. So did 4 singles kipping. Really really nervous of hurting myself doing this. Spent 22+ minutes here

Wall balls all singles 

T2b broke up 15, 10, 8, 7 

8/4/17

Warmup:

300m Sandbag Carry @ 80#. Complete 

+

A. Every 2:30 x 15:00

Back Squat @ 3111 tempo x 4 reps @ 80% of 1RM 240#

Sets 1-4 were hard but ub/good.

Failed fourth rep on 5th set. 

Sixth set did 3 rested/reracked than did 1 (my neck freaked out on that third rep and didn't want to push it/fail

(First time using my belt since I maxed out my backsquat in may)

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 3 reps @ 220#.

Done felt good this week 

C. Ring Dips x 6 reps @ 3212 tempo rest 2:00 x 5 sets

Been doing ring dips incorrectly. 

Did 5 sets of 6 reps of regular ring dips after doing some sets of incorrect tempo. Couldn't do ub after first set. Small sets/singles 

+

EMOM x 28

minute 1 - 10 Calorie AB

minute 2 - 10 Calorie Ski

minute 3 - 13 Calorie Row

Done. Kept pace. Really hard. 

Finisher:

800m Reverse Sled Drag (26 lengths of parking lot) @ 45# on sled attached to your hips only

*slow and methodical*

Done. 36 lengths indoors. 

36:50

8/3/17

AM

Warmup:

300m Sandbag Carry @ 80#

+

A1. Standing Single Arm DB Press @ 2012 tempo x 5/side rest 1:00 (all @ 40#) done. Perfectly challenging 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 20# chain) done ub 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

3 @ 125# x 3 sets

rest 2:00 bt each set

Done. Actually not as bad as usual

C1. Trap 3 Raise x 6 reps (:06 tempo @ 2.5#) - https://youtu.be/NGghJxgKAjs - rest 1:00

C2. Single Arm KB High Pull x 12 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent over Wide Grip Barbell Row x 12 rest 

Used a snatch grip. 35# bb, 45#bbx2

2:00 x 3 sets 

+

2 sets:

L-Sit x :60

rest as needed

*please film a set for me*

Done. Will work on keeping toes pointed & up, didn't know 

PM

200m Slow warmup swim

14 laps. 210 meters 

+

8 x 50m Swim (freestyle)

Swam 4 laps 60 meters 

1 minute rest bt

*increase the pace on each set*

Rounds ranged from 55-:60 

+

6 lap breast stroke cooldown

1 lap= 15 meters 

2 lap= 30 meters 

3 lap= 45 meters 

4 lap = 60 meters 

  

8/2/17

30 min bike
30 min foam roll

8/1/17

Warmup:

300m Sandbag Carry @ 80#

+

A. Front Squat @ 3311 tempo x 5 reps rest 2:15 x 4 sets (all above 165#)

170, 175, failed 5th rep at 185# twice. 

B1. Double Dumbbell Single Leg DL x 6/leg (35# or higher) rest 1:00 bt legs 

All at 35 

B2. Towel Hang From Pull-Up Bar x :35 rest 2:00 x 3 sets

Done ub. 

C1. Wall Facing Handstand Hold x 1:00 (perfect positioning) rest 1:30

C2. Glute Ham Raises x 10 reps (slow) rest 2:00 x 4 sets. Done 

+

10 rounds @ 85-90% effort:

:30 Thrusters 65#

:30 Bar Facing Burpees

:30 Assault Bike @ 275+ watts

:90 Rest

Done. About 16-18 thrusters per round, 6-7bfb, 4-6 cals

7/31/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Strict Press @ 3013 tempo x 4 reps rest 1:30 (all above 80#)

85#, 90#x4 

A2. Strict Pull-Ups @ 20X1 x 8 reps

First 4 sets ub, last set 6,2

rest 2:30 x 5 sets 

B1. OH Waiter Carry @ 44# KB x 50m rest :30 bt arms (walk slowly)

B2. Standing Dumbbell Hammer Curls x 8/arm rest :30 20#

B3. Dumbbell Rollback to Extensions x 12 reps 

15# actually did these correctly for the first time ever. 

rest 2:00 x 3 sets

+

Pallof Press x 12/side (from tall kneeling) rest 1:00 bt sides x 3 sets

Done. 

+

8 sets:

500m Row @ > 1:54 pace

rest 2:00

1:54, 1:54, 1:53, 1:54, 1:54, 1:53, 1:54, 1:53

7/29/17

Warmup:

300m Sandbag Carry @ 80#

+

A1. Deadhang From Pull-Up bar (use towels) x :45 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)

:30+2 pu, :40 :05+2pu, :45+2pu

A2. Half Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:30 bt arms (keep these light to work wrist shoulder stability)

10#, 15x2

A3. Axle Bar DL Lockout Hold x :60 (make the weight challenging) rest 2:00 x 3 sets

140#, 145#x2

B1. Static Hold On Rings (with 20# chain) x :45 rest 1:00. Done. Good 

B2. Foot Ankle Drills rest 1:00 x 2 sets - https://youtu.be/KHufP_4y2nA

Only did ankle once, forgot about 2nd set. Will do at home  

+

For time:

2000m Row

150 Double Unders

10 Rounds of Cindy

19:01

Row: 2:05 pace

Du: 125,25

Cindy: butterfly pull-ups felt awesome! Push-ups had to break up after 4th round, air squats forgot to move fast 

7/28/17

Warmup:

300m Sandbag Carry @ 80#

Single leg stability ab mat

+

A. Every 2:00 x 12:00

Back Squat @ 3111 tempo x 5 reps @ 75% of 1RM

225#. Failed last rep of last set 

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 4 reps @ 210-215#

Done at 215#

C. Ring Push-Ups x 15 reps @ 3111 tempo rest 2:00 x 5 sets

Done   First and last set ub, broke up middle three 8/7

+

EMOM x 28

minute 1 - 11 Calorie AB

minute 2 - 11 Calorie Ski

minute 3 - 13 Calorie Row

Didn't complete. Ab/ski only 10 cals sometimes. Had way less energy on this versus last week. Not sure why 

Finisher:

Banded Glute March x 5 minutes (holding 60# Sandbag) complete 

7/26/17

30 min bike + mobility

7/27/17

300m Sandbag Carry @ 80#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 6/side rest 1:00 (at 35# or higher)

35#, 44# (right side 4,2) (left side 3,1,1,1), 35x2

35# felt easy-ish 44# was too heavy 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 10# chain)

Done. 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

4 @ 120# x 3 sets

rest 2:00 bt each set

Done. No fails. 

C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed

C2. Single Arm KB High Pull x 10 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Chest Supported Batwing Row x 12 (6/side) @ 20-25# rest 2:00 x 3 sets - https://youtu.be/Yh8ByvxW-LA

20, 25x2

+

3 sets:

L-Sit x  :50

rest as needed

Done. 

PM

10 x 25m Swim (freestyle)

1 minute rest bt

*we will swim until calf heals fully*

Done. (100ft, a little over 25m so it was 2 lengths in my pool). About 25 seconds a round. Flip turns were awkward haven't done them in awhile  a lot of fun! Used to be on the swim team growing up 

7/25/17

Warmup:

300m Sandbag Carry @ 80#. Done 

+

A. Front Squat @ 3311 tempo x 6 reps rest 2:00 x 4 sets (all above 145#) 

150, 155, 165, 170

B1. Double Dumbbell Single Leg DL x 8/leg (slow negative on each rep) rest 1:00 bt legs 

30#

B2. Single Arm Hang From Pull-Up Bar x :30 rest 2:00 x 3 sets

C1. Wall Facing Handstand Hold x :45 seconds (perfect positioning) rest 1:15

C2. Glute Ham Raises x 8 reps (slow) rest 2:00 x 4 sets

Done. 

+

8 sets:

15 Calorie Ski Erg

12 Toes to Bar

9 Burpee Box Jump Overs 20"

rest 1:00

All t2b ub, rounds took 2:30-2:40

7/24/17

Warmup:

300m Sandbag Carry @ 80# done. 

+

A1. Strict Press @ 3013 tempo x 4-5 reps rest 1:30 (all above 70#)

75#x2, 80#x3

A2. Strict Pull-Ups @ 20X1 x 6 reps rest 2:30 x 5 sets *let's try and get them all UB*

Done. Ub. 

B1. OH Waiter Carry @ 40# DB x 50m rest :30 bt arms (walk slowly)

B2. Chinup Negatives x 3 SLOW reps rest :30 

B3. Dumbbell Tate Press x 112 reps rest 2:00

15#x2, 20#

3 sets

+

Pallof Press x 8/side (from tall kneeling) rest 1:30 x 3 sets

Done 

+

6 sets:

500m Row @ 1:55-1:56 pace

rest 2:00

1:56, 1:54, 1:54, 1:55, 1:55, 1:54

7/22/17

Warmup:

300m Sandbag Carry @ 60#

+

A1. Deadhang From Pull-Up bar (use towels) x :30 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)

couldnt do the hang ub, pullups felt fine. way harder to hang

A2. Tall Kneeling Single Arm KB Bottom's Up Press x 8/side rest 1:30 bt arms (keep these light to work wrist shoulder stability) 10#

A3. Axle Bar DL Lockout Hold x :40 (make the weight challenging) rest 2:00

135#

 x 3 sets

B1. Static Hold On Rings (with 10# chain) x :30 rest 1:00

done ub

B2. Pistol Negatives (off box) *loaded* x 5/side rest 1:00

done w/ 10# plate

x 3 sets

+

For time:

100 Wall Ball Shots 14#

80 Calorie Ski Erg

60 Alt. DB Snatch 35# (do this as a muscle snatch)

40 Dumbbell Squat Clean Thrusters 35#

20 Burpee Box Jump Over 20"

really bad.

+1 mile cooldown slow run

7/21/17

Warmup:

300m Sandbag Carry @ 60#

+

A. Every 2:00 x 12:00

Back Squat @ 3111 tempo x 5 reps @ 70% of 1RM

210#

B. Every 2:30 x 15:00

Deadlift @ 3111 tempo x 4 reps @ 200-205#

205#

C. Push-Ups x 12-15 reps @ 3111 tempo rest 2:00 x 5 sets

15

+

EMOM x 24

minute 1 - 9-10 Calorie AB

minute 2 - 9-10 Calorie Ski

minute 3 - 12 Calorie Row

Done felt good 

Finisher:

Banded Glute March x 4 minutes (holding 60# Sandbag)

7/20/17

AM

Warmup:

300m Sandbag Carry @ 60#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 7/side rest 1:00 (at 26# or higher, do these correctly)

26#, 35#x4

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 5# DB bt legs) done. 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

5 @ 115# x 3 sets

Done.  

rest 2:00

C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed

C2. Single Arm KB High Pull x 8 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent Over Supine Grip BB Row x 10 rest 2:00 x 3 sets

55,75,65 

+

4 sets:

L-Sit x :40

rest as needed. Done. 

+

4 sets:

800m Run @ 3:15 pace or less

rest 3:00 SUB +

EMOM x 24

minute 1 - 10 Calorie AB

minute 2 - 10 Calorie Ski

minute 3 - 12 Calorie Row

7/19/17

20 min rollout/floss
30min AB
20 min rollout/stretch

calf is bothering me- i think that its just bruised though so nbd, seeing rago tomorrow.

7/18/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A. Front Squat @ 3311 tempo x 7 reps rest 2:00 x 4 sets (start at 125#)

125#, 140, 145, 150

B1. Single Leg Landmine DL x 6/leg (slow negative on each rep) rest 1:00 bt legs *start @ 27.5*

27.5#, 30, 32.5

B2. Single Arm Hang From Pull-Up Bar x :10-:20 rest 2:00 x 3 sets

:20. Done. 

C1. Wall Facing Handstand Hold x :30 seconds (perfect positioning) rest :30

C2. Hip Extensions x 20 reps (slow) rest 2:00 x 5 sets. Done 

+

The Ghost

6 rounds of:

1 minute of rowing 15,15,14,15,12,17

1 minute of burpees 13,15,13,13,14,14

1 minute of double-unders80,75,80,74,68,88

1 minute rest

7/17/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A1. Strict Press @ 3013 tempo x 5-6 reps rest 1:00 (all above 55#)

65#x2, 70x3 (6 reps)

A2. Strict Pull-Ups @ 30X1 x 6 reps rest 2:00

First three sets ub, broke up last two and took hands wider to make sure I was using lats

x 5 sets

B1. OH Waiter Carry @ 35# DB x 50m rest 1:00 bt arms (walk slowly). Done (200feet)

B2. Seated Dumbbell Concentration Curl x 8-10/arm rest 1:00 - 10#, 15x2

rest 2:00

B3. Single Arm Dumbbell Skullcrusher x 8-10/arm rest 1:00 

15#x 3 sets

+

Banded Birddog x 10 (5/side) rest 1:30 x 3 sets

+

6 sets:

500m Row @ 1:58 pace

rest 2:00

First five finished 1:58, last one 1:54

7/15/17

Warmup:

300m Sandbag Carry @ 60# done. 

+

A1. Deadhang From Pull-Up bar x :20 (supine grip) rest 1:00

A2. Tall Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:00 bt arms 15#, 18#x2

A3. Axle Bar DL Lockout Hold x :30 (load with 35# per side to start) rest 1:00 x 3 sets

Accidentally did 4 sets. 

B1. Birddog x 10 reps rest 1:00

B2. Pistol Negatives (off box) x 5/side rest 1:00 x 3 sets

Done. 

+

For time:

40 Wall Ball Shots 20# (broke up: 15,15,10)

30 Calorie Assault Bike

20 Squat Thrust Jump Overs 20"

10 Deadlifts 175#

20 Squat Thrust Jump Over 20"

30 Calorie Assault Bike

40 Wall Ball Shots 20# (10x4)

15:07

Did BBJO, 45# bar

Wanted sub 15, should've pushed harder on bike 

+

Optional Finisher:

Strongman (pick rope pull/sled drag/prowler push and do sets)

or

Workout with Group. Done. Sandbag carry, rope pulls, sled, prowler)