160430

Saturday- DE UB + Skill UB P.M. Aerobic

A. Standing Press, 8 x 4/min **keep speed high verses heavy/grinding reps

140 across

B. Banded Strict Pull-Ups, 10 x 5/min **trying to get CTB every time.  https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. 

C. Strict Muscle Up, 1/25 sec for 8 min **tape or where gloves

Complete 

D1. L-Sit Rope Climb up and down, 6 x 1 reps, rest 30 sec

10, 10, 11, 10, 11 secs 

D2. HS Walk, 6 x 50’ Unbroken, rest 90 sec

20, 27, 19, 17, 18, 18 secs 

(2nd one I fell forward at start and started over)

This is getting faster/more efficient for sure. 

13:32 total time (with rest included)

Will move pm to Sunday. Gone to wedding in Moody, AL for today. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Burpee No Jump, 1 min

Ski 1 min

Box Jump step down, 24” 1 min

160429

W5

Friday- ME LB + Skill Oly + SL + Static Core

A1. Front Squat w/ 5 sec pause in bottom, build to 1RM  

345, failed 355

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of FSQ

Complete(went up in resistance today, blue band)

B1. Sweeping Snatch Grip Deadlift, 5 x 2 reps, rest 30 sec **245# across *https://www.youtube.com/watch?v=cUgkLD0Ogyg

Complete 

B2. 2-Position Snatch (High Hang, Mid Thigh), 4 x 1 complex, rest 2 min

197, 205, 215, 225x1 (twice)

C. Double KB Front Rack Walking Lunges, 5 x 16 steps, rest as needed b/w sets

Complete 

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Complete 

160428

Strict JT

+ 

10-8-6-4-2

D ball over shoulder, 150

Bar MU

160424

Sunday 

In the home gym: 

From Crossfit mainsite, 160424

4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories 

Rest 3 minutes between rounds. 

Post calories rowed each round to comments.

51, 51, 50, 49 cals

160427

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A. Strict CTB Pull-Up, build to 4RM

60.5#, 3@63

B. 10 min AMRAP Strict HSPU’s, 10” deficit

37.

Was a little higher than 10" (maybe 10.5")

5.2.3.3.3.2.2.2.2.2.2.1.1.1.1.1.1.1.1.1

B1. Towel Pull-Ups, 5 x 10, rest 30 sec **add weight if possible

18. 26, 26, 26, 26

B2. Ring HSPU’s, 5 x 10, rest 2 min

10, 10, 10, 10, 8( to failure) 

+

5 sets

50 Unbroken Double Unders

5 Strict Toes to Bar

15 sec L-sit Hang

Rest 60 sec b/w sets

11:44 (rest included)

Messed up on 3rd set. (At 35)

160426

Tuesday- Long Aerobic

45 min @ easy effort

Run 2 miles buy-in

16:21

+

100’ Barbell OH Carry, 155-185#

60 sec FLR on Rings

50’ Walking Lunges

30 KB Swings, 35#

5+60 sec FLR on rings 

160425

Monday- DE LB + DE Oly + Static Core

A. Back Squat @ 50%, 6 x 8/min

B. Banded Deadlifts, 10 x 3 TnG @ 72.5% + lighter band tension

365+ red band

C. Power Snatch, 4 TnG/min for 10 min @ 65%

160 across

D. Power Clean, 4 TnG/min for 10 min @ 65%

195 across 

E. Farmer’s Carry, 5 x 60 sec, rest 90 sec  **ensure unbroken, looking more for endurance here

45 on each side (115/ hand)

I did this unbroken last time. Today got 3 unbroken. Power tools and ratchets over weekend? Ha. No excuses. 

160423

Saturday- DE UB + Skill UB P.M. Aerobic

A. Standing Press, 8 x 5/min **keep speed high verses heavy/grinding reps

137 across

B. Banded Strict Pull-Ups, 10 x 4/5/min **trying to get CTB every time. **alternate b/w 4 & 5 each min  https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. Got CTB first 2-3min, pull-ups after that. 

C. Strict Muscle Up, 1/30 sec for 8 min **tape or where gloves

Complete. 

D1. L-Sit Rope Climb up and down, 5 x 1 reps, rest 30 sec

D2. HS Walk, 5 x 70’ Unbroken, rest 90 sec

Rope climbs took 12 secs, HS walks took ~30 secs each time. 

Total time 11:59 (rest included)

Big improvement here. HS walks were tough, caught myself a bunch. Ha. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Ski 1 min

Box Jump step down, 24” 1 min

Row: 863m, 1:44.2

838, 1:47.3

822, 1:49.4

805, 1:51.8

801, 1:52.3

Bike: 31, 30, 28, 28, 27

Ski: 255-269m

Box: 23, 24, 23, 24, 25

160422

W4

Friday- ME LB + Skill Oly + SL + Static Core

A1. Front Squat w/ 7 sec pause in bottom, build to 1RM  

335, no belt, normal shoes. 

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of FSQ

Complete 

B1. Sweeping Snatch Grip Deadlift, 5 x 3 reps, rest 30 sec **225# across *https://www.youtube.com/watch?v=cUgkLD0Ogyg

Complete 

B2. 2-Position Snatch (High Hang, Mid Thigh), 4 x 1 complex, rest 2 min

195, 205, 215, 225. Had misses at 205 and 225, hit them on next attempt. 

C. Double KB Front Rack Walking Lunges, 5 x 20 steps, rest as needed b/w sets

Complete. Tough, but UB/complete

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Complete. 

160420

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A1. Strict CTB Pull-Up, build to 2RM

85#

A2. Strict Deficit HSPU’s, 10RM deficit

10 @9",

8 at 10"+7 at 10"

B1. Towel Pull-Ups, 5 x 8, rest 30 sec **add weight if possible

44, across. Got to failure on last set, rep 6. Grip went today. 

B2. Ring HSPU’s, 5 x 8, rest 2 min

Got 8,8,8,8, 7. 

+

5 sets

50 Unbroken Double Unders

10 Strict Toes to Bar

Rest 60 sec b/w sets

10:15 all UB. 

Today's work got me like:

160419

Tuesday- Long Aerobic

45 min @ easy effort

Run 2 miles buy-in

3270m, 16:45

+

20 Steps R arm KB Front Rack Lunges, 35#

50’ Bear Crawl

50’ Reverse Crawl

20 steps L arm KB Front Rack Lunges, 35#

20 Box Jumps, 20” step down

7 full+ 1 box jump 

160418

Monday- DE LB + DE Oly + Static Core

A. Back Squat @ 55%, 10 x 5/min

256

B. Banded Deadlifts, 10 x 3 TnG @ 70% + lighter band tension

350+65 band (green)

C. Power Snatch, 3 TnG/min for 10 min @ 65% 

166. Not as smooth as i wanted. But gettin better. 

D. Power Clean, 3 TnG/min for 10 min @ 65% 

195

E. Farmer’s Carry, 5 x 60 sec, rest 90 sec  **ensure unbroken, looking more for endurance here

45 on each side. (115 total including handles)

Got unbroken. Pain cave all the way 👍

160416

Saturday- DE UB + Skill UB P.M. Aerobic

A. Single Arm Half Kneeling DB Press, 8 x 5/arm, rest 30 sec b/w arms **keep speed high verses heavy/grinding reps

60 across. Don't have 65s. So focused on being faster, core tighter. 

B. Banded Strict Pull-Ups, 10 x 4/min **trying to get CTB every time. https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. Last reps of mins 8-10, were grinding to get chest to bar. 

C. Strict Muscle Up, 1/30 sec for 7 min **tape or where gloves

Complete. 

D1. L-Sit Rope Climb up and down, 5 x 1 reps, rest 30 sec

D2. HS Walk, 5 x 50’ Unbroken, rest 90 sec

Rope climbs took 11-12 secs

HS walk took :51-:53

Need to get faster on HS walk, while still feeling confident I can go UB. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Ski 2 min

Row: 

878 (1:42.5avg)

837 (1:47.5 avg)

~820 (1:50 avg)

~820 (1:50 avg)

~815 (1:51 avg)

Bike: 31, 29, 28, 28, 28

Ski: ~515-530 each

160415

W3

Friday- ME LB + Skill Oly + SL + Static Core

A1. Overhead Squat, 15RM  **just do sets of 4-5 warming up and feel out your weight for 15.  You’ll only want 1 attempt at 15, maybe 2 if you know you missed the mark.

255. 

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS

Complete

B1. Sweeping Snatch Grip Deadlift, 5 x 3 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg

205, 205, 225, 225, 225

B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 4 x 1 complex, rest 2 min

190, 205x2, 205, 215, 220x2, 220x3

C. Double KB Overhead Walking Lunges, 5 x 12 steps, rest as needed b/w sets

Complete 

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Complete

160414

Thursday

30 d ball over shoulder, 150#

4:45

160413

Wednesday- ME UB + Strict Gymnastics + Breathing/Core

A1. Strict CTB Pull-Up, build to 5RM built to 57.5

A2. Strict Deficit HSPU’s, 8RM deficit **if you get to 10”, add weight vest

9"

B1. Towel Pull-Ups, 5 x 6, rest 30 sec **add weight if possible

Complete, 53

B2. Ring HSPU’s, 5 x 6, rest 2 min

Completed

+

5 sets

50 Unbroken Double Unders

7 Strict Toes to Bar

Rest 30 sec b/w sets

7:36 with rest 

160412

Tuesday- Long Aerobic

45 min @ easy effort

Run 2 miles buy-in

(15:52)

+

3 TGU/arm, 53#

Row 500m

3 Wall Walks

100’ Reverse Bear Crawl

30 Russian KB Swings, 35#

20 Air Squats

3+60' reverse bear crawl 

160411

Monday- DE LB + DE Oly + Static Core

A. Back Squat @ 50%, 10 x 5/min

232.5 across

B. Banded Deadlifts, 10 x 3 TnG @ 65% + lighter band tension

325+bands 

C. Power Snatch, 3 TnG/min for 10 min @ 62.5%

160 

D. Power Clean, 3 TnG/min for 10 min @ 62.5%

187.5

E. Farmer’s Carry, 5 x 60 sec, rest 90 sec  **ensure unbroken, looking more for endurance here

I thought 45+10 would be manageable. Got first two sets, then next three were broken. Hung on til I couldn't. I'll start even lighter next time. 

160409

Saturday- DE UB + Skill UB P.M. Aerobic

A. Single Arm Half Kneeling DB Press, 8 x 5/arm, rest 30 sec b/w arms **keep speed high verses heavy/grinding reps

60 across. 

B. Banded Strict Pull-Ups, 10 x 3/min **trying to get CTB every time. https://www.youtube.com/watch?v=BJ2Ff9vzJwc

Complete. 

C. Strict Muscle Up, 1/30 sec for 6 min **tape or where gloves

Complete. 

D1. L-Sit Pull Ups on Rings, 5 x 5 reps, rest 30 sec

D2. HS Walk, 5 x 50’ Unbroken, rest 90 sec

Complete 

Accumulated 2:00 L sit on parallettes afterwards, resting as needed. 

P.M.

5 sets @ Z2

Row 3 min

Bike 2 min

Ski 1 min

Row: 869m, 843, 829, 813, 800

Bike: 34, 32, 29, 28, 28

Ski: 271-261m

Little slower than I wanted on bike today. 

160408

Moving day