2/28/17

AM
250m Row @ 1:45-1:47 pace
rest :30 x 10 sets
:54, :53, :55, :54, :55, :56, :59, 1:02, :56, :54

+
300m Sandbag Carry @ 80#. Done.

PM
A. EMOM x 10
1 Snatch @ 83%
125#. This felt great, forgot my lifters cause I didn't have my car but nbd.

+
EMOM x 10 minutes
odd - 3 Bar Facing Burpees + 8 OHS 65#
even - 3 Bar Facing Burpees + 6 DL 155#
Into...
EMOM x 7
30 Double Unders
10 Thrusters 65#
Done. This was fun!!

2/27/17

AM
A. 2 sets:
Bicep Opener
Tricep Opener
Landmine Row
+
A. Front Squat x 5 reps @ 70-75% rest 2 minutes x 3 sets
194.4#
B. Squat Clean x 1 Rep EMOM x 10 minutes @ 75-80%. Done 155#
C. Every 30 Seconds x 6 minutes (12 reps) 1 Muscle Up. Done.

PM
EMOM x 30
minute 1 - 15 Calorie Row
minute 2 - 25 DUs + 10 Wall Ball Shots 14#
minute 3 - 25 DUs + 8 C2B Pull-Ups
minute 4 - 12 Calorie Assault Bike
minute 5 - 8 Toes to Bar + 8 HSPU
minute 6 - REST
Done.

2/25/17

3 times through, not for time
15 russian swings
10 toes to rings, big kip
5 quadruped rockbacks with full breath cycle at each position (complete inhale/exhale through belly)
+
3 times through, not for time
Side plank rotations from elbow plank x 4/side
Banded psoas march from deadbug with active hollow x 4/side
Banded bird dogs with neutral lumbar x 4/side
+
EMOM x 25
Min 1 - 40 sec air bike @ 85%
Min 2 - 6-8 DB 1-arm snatch (technique/efficiency work, and breathing rhythm synced with movement cadence to control perceived effort)
Min 3 - 40 sec row @ 85%, low damper
Min 4 - 6 burpee box jump overs (play with technique here as well, try different variations and see what is comfortable/fast)
Min 5 - 40 sec ski @ 85%

2/24/17

17.1
12:51

2/22/17

EMOM x 30
minute 1 - 12 Calorie Row
minute 2 - 12 Wall Ball Shots 14# (10')
minute 3 - 10 Calorie Bike
minute 4 - 1 Round of Cindy (strict)
minute 5 - 10 Calorie Ski
*the above should be treated as an active recovery day*

2/21/17

AM
1000m Row @ 1:56-1:58 pace
1 minute rest x 4 sets
3:55, 4:00, 4:00, 3:58
Didn't eat yet today before I did this, wanted to see how that felt- lactic acid built up super quick. So now next time I row I can compare it to today and feel way better.
+
5 minutes Core Work of your choice (nothing Crazy)
Tabata alt. between l-sit hold & leg raises. 30 ghds cash out

PM
A. Deadlift x 5 reps rest 2:30 x 3 sets @ 75% of 1RM done @ 250#
B. Overhead Squat @ 3311 temp x 5 reps rest 2 minutes x 3 sets *keep these light focus on positioning*
105#, 115, 125
+
AMRAP 7
3 DB Power Snatch 35#
20 Double Unders
6 DB Power Snatch 35#
20 Double Unders
*continue adding 3 reps to snatch for 7 minutes*
Completed 25 snatches. Lol. 25.
+
Thourough Aerboic Cooldown and Stretch

2/20/17

AM
A. 2 sets:
Bicep Opener
Tricep Opener
Landmine Row
done.
+
A. Sandbag Squat x 4-5 reps rest 2 minutes x 4 sets  100#
B. Muscle Ups x 15 reps (nice and controlled work on good solid kip)
C. EMOM x 15 minutes - 1 Snatch @ 80%
120#, done. No fails.

PM
EMOM x 20
minute 1 - 15 Calorie Row
minute 2 - 8 Chest 2 Bar Pull-Ups (protect your hands). All ub.
minute 3 - 10 Burpees Over Erg
minute 4 - 6 DB Squat Clean Thrusters 35#
Done

2/18/17

Pre Team Training
Heavy Deadlift of Back Squats (you pick depending on feel)
5 x 5 rest 3 minutes (keep sets between 80-85% of 1RM)
Back squats.  Done at 252#
+
Team Training Session
"Helton"
800m row
30 db squat cleans 35#
30 burpees
25:35
+
Partners alt. rounds until each partner competes 4 rds:
18 cal bike
18 ub push jerks 95#
18 ub t2b
(Done all ub minus last round of t2b was 12, 6, 2)

1/17/17

AM
3 sets:
Single Arm BB Deadlift x 3 reps/arm rest 1 minute bt sides 155, 175x2
+
50 Alt. DB Squat Snatch @ 35# done. 2:09
+
3 sets:
Rope Sled Pull x 100' (3 tough working sets)
rest 2:30. Done. indoors so 75', 50# on sled. Awkward cause I kept having to stop to move the sled so it didn't go into the wall
+
2 sets:
Harness Sled Pull x 300'
rest 3 minutes. Done 4 45# plates

PM
2 minute Ski Erg @ tough pace
12 UB toes to bar
2 minute slow spin on bike x 8 sets
Done. 26/27 erg cals each round.

2/16/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (make a specific game plan)
+
"Jackie"
1000m Row
50 Thrusters 45#
30 Pull-Ups
*goal is sub 6:45*
6:33
(1 minute 58 second pr)
Row:4:00, thrusters ub fast, pull-ups aimed for ub but did 24, 6. Next time I would row faster, row was too comfortable)
+
10 minute cooldown on bike. Done.
10 minute breathing work. Done.

PM
A. 30 minute Snatch Positional Work. Done.
B. Barbell Cycing
EMOM x 8
minute 1 - 10 TNG C&J 65#
minute 2 - 8 TNG C&J 85#
minute 3 - 6 TNG C&J 105#
minute 4 - 4 TNG C&J 125#
minute 5 - 4 TNG C&J 125#
minute 6 - 6 TNG C&J 105#
minute 7 - 8 TNG C&J 85#
minute 8 - 10 TNG C&J 65#
Done. This was fun !!
+
6 sets (increasing intensity every 2 sets)
300m Ski Erg
rest 1:30
1:18, 1:17, 1:15, 1:14, 1:11, 1:09

2/15/17

D. Snatch Grip Deadlift x 3 reps @ 180# (no TNG) rest 2 minutes x 4 sets
Done. Realized I've been doing this wrong all year. But did these right today.
+
Accumulate 10 mu (did 10 in exactly 2 min)
+
3 sets:
X band walk x 20 steps/side (green band) rest 1 minute
Side Lying External Rotation x 10/arm (5#) rest 1 minute
Barbell Hip Bridge x 8 HEAVY rest 1 minute
155#, 180, 210

15 minutes light Aerobic Movement. 15 min bike.
35-40 minutes Mobility. Done at home.

2/14/17

AM
2 sets:
1000m Row @ 1:58 pace 3:56, 3:58
rest 2:30 minutes
750m Row @ 1:54 pace 2:52, 2:54
rest 2:30 minutes
500m Row @ 1:52 pace 1:52, 1:52
rest 2:30 minutes
500m Row @ 1:50 pace 1:55, 1:51
rest 2:30 minutes
250m Row @ 1:44 pace :55, :53
rest 2:30 minutes
250m Row @ <1:42 pace :51, :51
rest 2:30 minutes

+
10-15 minutes of OH Yoke Hold Work
*DO NOT DO THIS UNSUPERVISED* done.

PM
A. Behind the Neck Snatch Grip Push Jerk Cluster 1.1.1 x 5 rest :20, rest 2 minutes (drop each rep on blocks) @ 160# or higher 160#, 170, 180, 185x2
B. EMOM x 10 - 1 Snatch Balance @ 135# or higher focus on SPEED and agrressive lockout (2 second pause in bottom)
135x4, 140x6
C. EMOM x 10 - 1 Snatch @ 120-130#
120, 125, 130x8 yayyyy

2/13/17

M
2 sets:
Bicep Opener
Tricep Opener
Landmine Row 35# bar
+
3-5 minutes MU warmup (band drills,swings, swings with pulls)
+
AMRAP 10
3 DB Thrusters 35#
1 Muscle Up
6 DB Thrusters 35#
2 Muscle Ups
9 DB Thrusters 35#
3 Muscle Ups
*continue in this sequence until 10 minutes expires*
Got to 12 thrusters.
- rest 2 minutes -
For time:
75 Bar Facing Burpees
3:50
+
10 minute cooldown bike/row
10 minute breathing work
Done.

PM
Warmup:
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 10 minute movement specific
+
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans 125#
6,6,9,9,12,12
116 reps
Did all singles in cleans. Think I would've done sets of 3 tng if I did this again.
+
10 minute cooldown bike/row
10 minute breathing work
Done.

2/11/17

60 min snatch positional work
5 rounds:
12 cal ski
9 db thrusters 40#
6 db burpee stepovers 40#
3 bar mu
17:33
All mu minus last set (1,2). Accidentally hit the barbells on the wall with my foot on my first one in this last set(kinda really hurt my toe but it's okay now!)
EMOM x 15
minute 1-5
150' Sandbag Carry @ 100#
minute 6-10
150' Sandbag Carry @ 120#
minute 11-15
75' Sandbag Carry @ 160#
Done.
+
50 alt. Db snatch 50#
3:29
+
1 mu every 15 seconds x15
Got up to 11, then did a set of 2 after 40 sec rest, then two singles

2/10/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (make a specific game plan)
+
Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
-Got to 13 mu
+
10 minute cooldown on bike
10 minute breathing work
Done.

PM
-figured out how to do 2 mu in a row

A. EMOM x 20
1 Snatch *building* (don't ride the bar down, catch where you catch)
Stopped at 18min, worked up to 140#
+
10 rounds:
5 Chest 2 Bar Pull-Ups
5 HSPU
4:52 (c2b ub minus 6th & 10th round were 4,1)

2/8/17

AM
2 sets:
1000m Row @ 2:00 pace
rest 2 minutes
750m Row @ 1:56 pace
rest 2 minutes
500m Row @ 1:53 pace
rest 2 minutes
500m Row @ 1:51 pace
rest 2 minutes
250m Row @ 1:45 pace
rest 2 minutes
250m Row @ <1:43 pace
rest 2 minutes
Done. On pace.
+
5 sets (indoors):
DBL Dumbbell OH Walking Lunge x 75' @ 20-30#
rest 1 minute bt sets
20#, 25#, 30#x3

PM
20 minutes Assault Bike
30 seconds 100-150 watts
30 seconds 330+ watts
Done. 201 cals

2/7/17

AM
30-40 minute "Open" Style Warmup
- 10 minute Aerobic
- 10 minute Dynamic Mobility
- 15-20 minute movement specific (work on some heavy Clean & Jerks during warmup)
+
Open Workout 15.1 & 15.1A
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
6+2, 180# I was moving super slow on first part.
+
Cooldown   Done.

PM
A. Behind the Neck Snatch Grip Push Jerk Cluster 1.1.1 x 5 rest :15, rest 2 minutes (drop each rep on blocks)
115#, 135, 155, 165, 180
B. EMOM x 10 - 1 Snatch Balance @ 80% focus on SPEED and agrressive lockout (2-3 second pause in bottom)
135#
C. EMOM x 10 - 1 Snatch @ 110-120#
All 120, no fails.

D. Snatch Grip Deadlift x 3 reps @ 170# (no TNG) rest 2 minutes x 4 sets. Done.
+
3 sets:
30 Second Hollow Hold rest 1:30
10 GH Raise rest 1:30
20 Reverse Hyper rest 1:30
Done

2/6/17

Bicep opener
Tricep opener
Landmine row
X2
+
Muscle ups

2/4/17

Warmup:
10 minute Aerboic
5-10 minutes Dynamic Mobility. Done.
+
3 sets:
10 Calorie Row
5 Deadlifts 155#
10 Wall Ball Shots 14#
5 HSPU
rest 2 minutes
*increasing intensity each round*. Done.

Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
234, 14 deadlifts in the second round

Pr, last year think I got just 20 something hspu

2/3/17

AM
500m Sandbag Carry @ 80# done.
+
AMRAP 5
50' Sandbag Carry
5 Sandbag Thrusters
50' Sandbag Carry
5 Sanbag Thrusters
*use 60#, try and hold onto bag the entire 5 minutes*
Done, didn't track rounds just tried to keep moving and no drops
+
Every 2 minutes x 16 minutes (8 sets)
1 Prowler Sprint (1 plate). Done.

PM
A. EMOM x 20
1 Snatch *building* (pause in catch for 1-2 seconds)
85, 90, 95, 100, 105, 110, 115x4, 120x6, 125x4
B. Every 30 Seconds x 10 sets
5 UB Chest 2 Bar Pull-Ups. Done round 7 was 3,1,1. Everything else 5
+
3 rounds:
10 Push Jerks 125# (from the floor)
5 Muscle Ups
30 Calorie Assault Bike
15:51
Realizing I'm needing less and less planned rest between mu

2/2/17

A. Snatch Pull x 5 reps (light) *focus on bar path* rest 2 minutes x 5 sets. Done.
B. EMOM x 10 - 2 Snatch (mid thigh) all @ 105# or higher. Didn't do this. Spent 45 on positional work.
+
Bar mu practice worked on stringing sets of 4/5 and no chicken wings.
+
AMRAP 7
10 Power Snatch 55#
1 Bar Muscle Up
Kept this as an emom cause I did so many mu before (7 rds)
+
10 minute cooldown bike
10 minute mobility

2/1/17

60 min hot yoga

1/31/17

AM
20 sets:
250m Row @ 1:48-1:50 pace
rest :30
Completed 9 1/2 sets on pace then class needed rower.
+
10-15 minutes mobility works done.

PM
Open Workout 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*your goal is to get into round of 18*
Finished the 18 thrusters + 17 c2b
+
Finisher:
3 sets:
8 GH Raise rest 1 minute
20 L-Hang Hold rest 1 minute
12 Rev Hyper (light) rest 1 minute
60 Second Weighted Front Plank rest 1 minute25#
Done.