150805

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 5, 4, 3, 7, 7, rest 2-3 min b/w sets

5@345

4@375

Set of 3: 1@405, 2@390, fails. 

7@335

5@335 failed in bottom of 6. 

+

Sled Sprint w/ 120# on top, 15 sec ALL OUT, rest 2-3 min x 4

Complete 

+

12 min EMOM

1st- 4 FSQ @ 80%*

2nd- 1 L-Sit Rope Climb down & up from seated

Tried 340 (80% of 425) and failed first rep. So I lowered it to 319. (75%). Could not get all 4. Mashed potatoes. 

1st: 3+1. 2nd: 2+1 

3rd-6th: 2.  

Got all rope climbs. 

+

12 min EMOM

1st- 1 Power Clean + 6 Walking Lunges @ 225

2nd- 10” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Hspu: 

1st: 2(3rd one was falling off wall, so I didn't count it) +4 kipping

2nd: started failing strict right way, attempted 2, then did 1 kipping 

3rd: 3 kipping

4th: 1 failed strict+ 2 kipping

5th: 2 kipping 

6th: 3 kipping 

Last set felt most solid. Go figure. 

+

Bike 5 min Z1 Flush

Complete. 

This was a helluva day. Lot of work left to be done, but I can honestly say I'm feeling like myself again. 

150804

Tuesday- Skill EMOM + Z2 + Row Intervals

32 min EMOM

1st- 4 Unbroken Muscle Ups + Air Bike @ Z2

2nd- 4 Deficit Kipping HSPU’s + Air Bike @ Z2

3rd- 7 GH Sit Ups + Air Bike @ Z2

4th- 8 Alternating Pistols + Air Bike Z2 **barefoot

Did 3 plate deficit (10"). No fails. Was tough deficit, but got all UB. Most I've ever done at that height.  

236 total cals on bike. 

+

Row 1000m @ 30 min TT pace -2 sec

rest 90 sec

x 3

Back to myself. Feel good! 

150803

Monday- Speed Clean + Tester + Squat Mob + Locomotion

A. Squat Clean, 3 @ 70%, 2 @ 75%, 1 @ 80% , 3 @ 75%, 2 @ 80%, 1 @ 85%, 3 @ 80%, 2 @ 85% , 1 @ 90%, TnG reps, rest 1-2 min b/w sets.

225, 235, 252

235, 252, 268

255, 270, 285

No misses. On set of 270, bar slipped in my hands, just regripped and went. Never put bar down though. This is best cleans have felt in long time. Got better as I went. 

+

For time:

12-9-6-3 Dead Lifts @ 315#

25-20-15-10 CTB

40-30-20-10 Wall Ball, 20#

10:47. 

Did 20+5 on first set. Like u said, upper body strength and endurance have come a long way. 

Felt more like myself today than I have in a long time. Think I'm finally climbin out of the rut. 

+

Ido Portal Squat Routine #2- https://www.youtube.com/watch?v=lbozu0DPcYI

Complete. 

+

10 min Beginner Ido Locomotion- https://youtu.be/ufAUAYrxfIY?list=PLS-jqbNJMM3ix7ds5L4xHsvjvbHSVwBuH

Complete. Bridge walks were challenging. 

Great day today. Feel rejuvenated. 

150801

Saturday- A.M. Triathlon P.M. Mixed MAP Varied

A.M.

Beach Run 10 min (10:06.2, 1864m)

10 min Swim (10:30.2, 340m)

Beach Run 5 min (5:24.3, 930m)

Ski Erg 10 min (2430m)

Row 1000m for time: 3:30.

P.M.

4 sets @ high effort

75 Double Unders

12 Toes to Bar

20 Wall Ball, 30#

16 Alt DB Snatch

25 Box Jump Overs, 24”

rest 5 min b/w sets

**mix and match order every time

As is: 4:12

3,4,2,5,1: 4:46

5, 2,1,2.4: 4:59

2,5,4,1,3: 5:30

+

30 min mobility

Complete 

150731

W1P2

Friday- Speed Snatch + Snatch Position Strength + Grinder + Intervals

A. Squat Snatch, 3 @ 70%, 2 @ 75%, 1 @ 80% , 3 @ 75%, 2 @ 80%, 1 @ 85%, 3 @ 80%, 2 @ 85% , 1 @ 90%, TnG reps, rest 1-2 min b/w sets.  

This was tough. Had a few misses, on second and third sets. 

B. Pause Snatch Dead Lift, build to a tough single, pause 5 sec at bottom of knee cap w/ perfect position, then finish the pull.  *keep back tight and shoulders retracted.

245

+

For time:

10-8-6-4-2

Over Head Squats @ 205#

Muscle Ups

13:20

Definitely did not eat enough today. After workout, had trouble making out faces. Everything was blurry. Once I ate, it got a little better, but still felt like my sugar level was low. Got some dairy free (coconut milk) ice cream, ate it, and felt significantly better. No way today should've been that bad; have to be more aware of my food. 

150730

Mobility

Ankles, calves, wrists, hip flexor

ROMWOD: "Shifu Squat"

Row at z1. 31:00, 7500m

Avg HR ~130

150729

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A. Front Squat @ 30X1, 3, 3, 2, 2, 1, 1, rest 20 sec **build to moderate *not 1RM

315, 335, 345, 355, 365, 375. 

Was lil more than 20 secs rest. Too slow with plate changes. No pit crew for me. Ha.

+

For time:

12 Deficit HSPU’s, 10”

24 Cal Row

16 Cal Air Bike

10 KB Swings, 88#

Did paralette hspu. 12". 9+1+1+1

4:03

+

4 min Air Bike @ 375W

rest 30 sec

x 2

rest 3 min

x 2

372, 370, 367, 367. 

Good work right here. Baseline is goin up for sure. 

Got an earlier appointment with doctor this afternoon. Started taking medicine today. Should get some peace of mind.

Side note: had a blast doing these workouts yesterday and today. I know one thing: gotta practice dumbbell squat snatch. Ha

150728

Tuesday- Gym Skill + MAP 3/3’s

3 sets

1 L-Sit Rope Climb starting from seated *L-sit on decent also

5-5-5 Squats w/ toes elevated on 10# plates **increase how much of your foot is on plate every 5 reps

4-5 free standing strict HSPU attempts

Complete. 

+

For time:

15-10-6

Thrusters, 165#

Bar Muscle Ups

7:12

+

rest as needed

+

For time:

6 rounds

Run 400m

50’ Yoke Carry, 390#

16:03. 

Yoke 394. Had to do turnaround at 25ft to put back in squat rack. 

Side note. Think I've figured out my problem. I've had anxiety/depression my whole life. Biggest battle has always been my self-doubt. Lately I've been more depressed that ever. Used to take an anti-depressant in college, and haven't in about 1.5 years. Gonna make an appointment for Friday, start taking medicine again, and get back on track. It's not spiritual, I've been to confession. It's not mental; I know sports psych. It's something I can't control right now. Jen seems to think I was much better/more focused when I took medicine; gonna try again. Done everything I can, and that's the frustrating part. I'm not myself right now. Not being dramatic or whatnot; it's just the truth. Lacking confidence. I think I can get this turned around soon. All I can do. 

150727

Monday- Throwing + Clean Tech + Clean Battery + EMOM breathing + Row

A. Med Ball Granny Toss (10-12# ball) as high as possible, 3 reps x 5 sets, rest as needed *focus on max hip extension

Complete 

B. Clean, build to 1RM

305

rest 5 min

C. 20 Cleans at 90% for time:

275, 6:14

+

12 min EMOM

1st- 12 Alt DB Snatch, 70#

2nd- 12 Cal Row

Snatches took :29-:34

Row was :27-29

Really focused on breathing. 

+

Row 30 sec @ 60%, 70%, 80%, 90%, 100% (2:30 min straight)

150726

2 hr sports massage

150725

I'm Saturday- A.M. Gym Skill + MAP 30/30 P.M. Swim/Run

A.M.

3 rounds

50’ HS walk

4-5 Shrimp Squats/leg *focus on staying on the heel 

5 GH Raises. 

+

7 sets @ high consistent effort

30 sec Double Unders

30 sec rest

30 sec Wall Ball, 20#

30 sec rest

30 sec Burpees to 6” reach

30 sec rest

30 sec Shuttle Run 50’ down & back

30 sec rest

30 sec Hang Power Snatch, 75#- power, not muscle

30 sec rest

30 sec DB Thrusters, 35#/h

30 sec rest 

Dubs: 50, 45, 45, 30, 35, 37, 45

Wall balls: 15, 15, 15, 15, 15, 15, 15

Burpees: 12, 12, 12, 11, 10, 8, 9, 9

Shuttle run: 2, 2, 2, 2, 1.5, 1.5, 1.5

Hang power snatch: 15, 15, 15, 14, 14, 14, 14

DB thrusters: 15, 15, 15, 13, 13, 13, 15

P.M.

10 min swim

2000m Row

1 mile Beach Run

**track HR on this

Swim. 10:04, 370m

Avg HR: 126 (65%) max hr: 146 (75%)

*Transition: took forever to get back to rower, cuz of shallow water/tide. (Same as last time.) 3:22.8, 290m

Avg hr: 142 (73%) max hr: 149 (77%)

Row: 7:31.3

Avg hr: 157 (81%) max hr: 164 (85%)

Run: 9:47.6

Avg hr: 160 (82%) max hr: 167 (86%)

Total duration: 30:46

Avg hr: 154 (79%)

Max hr: 167 (86%)

Stopped my watch 1:28 after I finished. So I went ahead and subtracted that.

Deadlifts 

5x315, 5x365, 5x405, 3x435, 3x455, 1x460

Bent over rows 135x10, 155x8, 175x6 195x6, 225x4

Reverse hypers 3x10-12

Strict ring dips 3 sets

150724

Standing triple jump, 3 attempts at max **before snatch!

Complete. Little less than last mark. Didn't measure. Last mark was 24'. 

A. Snatch, build to a tough single, max if feeling good

235

Figured out where I'm losing power. Not staying over bar. Back is weak. From my old SI injury, to my hip. It's like it's turned off. Feel like my lifts are getting worse. 

Gonna have to start implementing some Romanian deads or bent over rows. Something to get my back being used to tension. Need to deadlift more for sure. 

B. Snatch @ 80%, 20 reps for time, full snatch

190. 6:18. Had like 4 misses. 

C. BSQ @ 40X1, build to tough single

405

D. Air Assault Bike, 3 min max Cals

69 cals. 530 avg watts. 74 avg rpm

150723

Mobility/ROMWod+recovery row

"Van Damme" plus some shoulder mobility 

Rowed 7500m, 31:28

Avg HR 128 (66%) , max 140 (72%)

150722

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A1. Front Squat @ 30X1, 5, 3, 1, rest 20 sec **build to moderate *not 1RM

A2. Hang Power Snatch @ 135#, 5 reps AFAP x 3, rest 3 min

330, 345, 370

:11, :11, :10

B1. Wall-Facing Strict HSPU @ 40X1, 4-6 reps x 3, rest 30 sec **25# plate- add weight vest if possible

B2. Strict CTB Lean Away Pull Up Cluster @ 3011, 2.2.2 x 3, rest 20 sec + 2 min **add weight vest if possible

5, 4 (failed 5), 4

Complete with 20# vest. 

+

4 min Air Bike @ 350W

rest 30 sec

x 2

rest 3 min

x 2

359, 359, 360, 360

Last set, my foot slipped off pedal, and still managed to get my avg back to 360!

Weight vest made huge difference on hspu/CTB. Felt very focused today. 370 felt super light. Now, I just gotta get under that weight from the ground! Ha. For real though. 

150721

Tuesday- Gym Skill + MAP 3/3’s

3 sets

1 L-Sit Rope Climb starting from seated *L-sit on decent also

5-5-5 Squats w/ toes elevated on 10# plates **increase how much of your foot is on plate every 5 reps

4-5 free standing strict HSPU attempts

Complete. 

+

3 min @ high effort

5 Pull Ups

10 Push Ups

15 Squats **goal is 6 rounds/

5+5, 5+0

rest 3 min

3 min @ high effort

Burpee Ring Muscle Ups

17, 15

rest 3 min

3 min @ high effort

4 Burpees

6 KB Swings, 80# (did double 44's, Russian)

8 Wall Ball, 30#

3+3, 3+4

rest 3 min

3 min @ high effort

10 Double KB Front Rack Lunges, 53#/h

35 Double Unders

2+10, 2+3

rest 10 min

repeat

Breathing was sluggish today....Gonna hit cold plunge/contrast bath tonight. Feel weak. Get a little reboot. 

150720

Monday- Throwing + Clean Tech + Clean Battery + EMOM breathing + Row

A. Med Ball Granny Toss (10-12# ball) as high as possible, 3 reps x 5 sets, rest as needed *focus on max hip extension

Complete. 

B. Clean from Blocks at knee cap, build to 1RM *video 1 set *get set and load hamstrings then drive

310 http://youtu.be/8X0TaTmcYbY

Attempted 317. No cigar. 

C. 20 Cleans at 265# for time:

5:55

+

12 min EMOM

1st- 7 GH Sit Ups + 7 Burpees to 6” reach

2nd- 60 Double Under

That got nasty very quickly. 

Made it through 3 rounds (6min)

Then dubs were 54, 50, 50.

Breathing got me. 👎🏻

+

Row 1 min @ 1:37

rest 30 sec

x 5

rest 3 min

Row 1 min @ 97%

1:38.0

1:37.4

1:39.0

1:41.0

1:41.3

1:25.7

Obviously not happy with my rowing. Just gotta get pushing. 

150719

ROMWod. 

"Silent Wind"

(Alt standing straddle and pigeon holds)

45 min air bike, running clock. 

Every 5 min (for 35 min/7 rds total) perform:

5 strict HSPU 

5 strict C2B

40 Dubs

150718

Saturday- A.M. Gym Skill + MAP 30/30 P.M. Swim/Run

A.M.

3 rounds

50’ HS walk

4-5 Shrimp Squats/leg *focus on staying on the heel

4-5 Natural Knee Extensions

Complete. 

+

7 sets @ high consistent effort

30 sec Double Unders

30 sec rest

30 sec Wall Ball, 20#

30 sec rest

30 sec Burpees to 6” reach

30 sec rest

30 sec Shuttle Run 50’ down & back

30 sec rest

30 sec Hang Power Snatch, 75#- power, not muscle

30 sec rest

30 sec DB Thrusters, 35#/h

30 sec rest

**consistency

Consistency was better. Except for dubs. 

Dubs: 52, 49, 35, 30, 35, 40, 42

Wall balls: 16, 15, 15, 15, 15, 10, 12

Burpees: 12, 12, 12, 12, 11, 11, 10, 10

Shuttle run: 2, 2, 2, 2, just under 2, 1.5, 1.5

Hang power snatch: 15, 15, 15, 14, 14, 14, 14

DB thrusters: 15, 15, 15, 15, 12, 10, 12

That was tough. Have to start eating something in morning. Feel weak on just aminos. Gonna have to start eating a banana and a scoop of almond butter or whey. 

P.M.

10 min swim

2000m Row

1 mile Beach Run

**track HR on this

Swim. 10:26, 360m

Avg HR: 99 (51%) max hr: 99 (51%)

^cant be right. See hr below. 

*Transition: took forever to get back to rower, cuz of shallow water/tide. (Same as last time.) 3:07, 240m

Avg hr: 164 (85%) max hr: 168 (87%)

Row: 7:44.8 

Avg hr: 168 (87%) max hr: 174 (90%)

Run: 10:19.1

Avg hr: 174 (90%) max hr: 178 (92%)

Total duration: 31:52.1

Avg hr: 170 (88%)

Max hr: 178 (92%)

Not a great session. Breathing was heavy today. Wanted to go faster on rower, just wasn't there today; gonna rest up and get back at it. Know I did/felt much better on the 4th mega workout, and will get it. 

150717

W4P1

Friday- Jumping + Sn Tech + Sn Battery + BSQ Int + UB Gym/Sled Sprint work

A. Standing Triple Jump, 3 attempts at max effort, rest as needed and after a good warm up

24'. Did this after B. Big dummy. 

B. Snatch from High Blocks, build to 1RM *bar should be sitting in hip pocket *video **get set in power position and go from there, no movement before hand to get into position, get set and think squeeze butt and drive straight up

195. http://youtu.be/9Vvf28ZiMgM

Very close to 205. 

C. Snatch High Pull @ 100%, 3 reps x 3, rest as needed 

250

D. Snatch, 15 reps @ 215, focus on perfect technique, not time:

Complete. 

E. BSQ @ 40X1, build to tough 2 in less than 12 min

385, got 405 for 1. 

+

4 sets

1 Legless Rope Climb + 3 Muscle Ups

15 sec ALL OUT Sled Push w/ 185# on top

rest same strategy as last week, 0-5-10-etc..

Complete. 

150716

Mobility/ROMWod 

Calves, voodoo knees, foam roll, then

"Rocky Balboa"

Z1: 65-74%

10000m

46:17, 135 max heart rate (70%)

150715

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A1. Front Squat @ 30X1, 3 reps x 5, rest 20 sec **want this to be heavy so you didn’t mess up last week unless you fail a rep, no failed reps

A2. Hang Power Snatch @ 135#, 5 reps AFAP x 5, rest 3 min

335 across, :11-13 secs 

B1. Wall-Facing Strict HSPU @ 40X1, 4-6 reps x 4, rest 30 sec **add deficit if possible

B2. Strict CTB Lean Away Pull Up Cluster @ 3011, 3.3.3 x 4, rest 20 sec + 2 min

45+25 deficit for all.

6, 5, 5, 4

Complete. Pull ups were tough. Can feel hollow body work paying off. 

+

4 min Air Bike @ 350W

rest 45 sec

x 2

rest 3 min

x 2

365, 367, 369, 372

Mobility 

150714

Tuesday- Gym Skill + MAP 3/3’s

3 sets

1 L-Sit Rope Climb starting from seated *L-sit on decent also

5-5-5 Squats w/ toes elevated on 10# plates **increase how much of your foot is on plate every 5 reps

4-5 free standing strict HSPU attempts

Complete. Actually got 4-5 unbroken (strict)!

+

3 min @ high effort

5 Push Jerks, 165#

5 Power Cleans, drop from top

5 Strict CTB

2+11, 2+7

rest 3 min

3 min @ high effort

Burpee Ring Muscle Ups

15, 15

rest 3 min

3 min @ high effort

10 Power Snatch, 75#

30 Double Unders

2+1 (yea, I know. Gassed) 2+10

rest 3 min

3 min @ high effort

10 Double KB Front Squats, 53#/h

Run 50m down & Back (100m total)

Just short of 3, 3+0

rest 10 min

repeat

Definitely nowhere near open shape, but it'll get there. 

Spent a solid 30-40 min on mobility.