160803

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

5 rounds

3 Squat Snatch, 185#

5 Power Clean to OH, 185#

7 Ring Muscle Ups

17:09 😳 3rd round had some misses on snatch. Know that this should be sub 15 (at slowest). Gotta keep grinding. 

P.M.

40 min @ 70-75% MAS pace- mix b/w bike, row, or ski as you feel

Complete. 

Row 3 min

Bike 3 min

Ski 2 min

x5

Row was ~1:52-1:55 avg

Bike ~300 watts

Ski ~2:00 avg

+

5 Muscle Ups/min for 12 min **no more, need to leave room for progression

Complete.

160802

LTuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 5 x 7, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load

135, 140, 145, 150, 155

B. Power Clean, 5 x 7, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

170, 185, 205, 205, 205

Form wasn't great on last two sets. Getting better. 

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

2nd- 10-12 Strict HSPU’s **note #’s across 14 min’s

Complete. 12x6 rounds, 10x1 round 

P.M. Threshold Mixed Training

8 min @ high consistent effort***

Run 200m

12 Toes to Bar

12 Wallball, 30#

4+0 (7 min)

7 min rest

Row 2k @ 90-95% MAS score

7:11.3

Splits: 1:43.3, 1:48.7, 1:49.6, 1:49.7

Obviously way too hot out of gate. 

7 min rest

8 min @ high consistent effort

35 Double Unders

8 Power Snatch, 75# axle Bar

5 Bar-Muscle Ups

4+0 (7 min)

My mistake: I did 7 min amraps instead of 8. 

160801

Monday- A.M. Run Intervals + Position Work

Run 800m in less than 3:25, rest 2 min x 4

3:17.1, 3:15.0, 3:15.3, 3:14.7

+

16 min EMOM

1st- 25 sec HS Walk for distance

2nd- 20-30 sec 2 Strict MU’s to Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Core city. 👍

P.M. Snatch Int + Drop sets + Back Squat + Core

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Snatch (mid thigh) + Snatch Balance, build to tough single for day in 12 min

230. 

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-100% of A **no misses

16/18 @ 225.  I know, no misses. 😕

C. Back Squat, 3 x 8, rest 3-4 min b/w sets

340 across 

D. L-sit Hang from Bar- 4 x 20-30 sec, rest as needed.

4x30 secs, 1:30 rest b/w

160731

Sunday

Active recovery:

Paddleboarded 5.75 km at long slow duration with Jen. Roughly 90 min. 

Then worked some gymnastics positioning: HS holds, PU/CTB/bar MU complexes. Strict MU. Just drilling technique. 

160730

Saturday A.M. LP + Skill EMOM Aerobic  

Training w/ Me

4-8 Intervals of 2 min on, 2 min off *alt b/w 1 & 2

1)

18 Cal Row

15 Thrusters, 75#

12 Pull Ups

9 Burpees

2)

18 Cal Assault Bike

15 Russian Swings, 70#

12 Box Jumps, 20”

9 Burpees

X4. Yea buddy! 😳 #1: I would finish with :10-:05 to spare. #2: +/- 2 seconds each time. 

Loved this. Had no choice but to move. Made me push. 👍

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Hang Clean + Jerk + BnK Jerk, tough complex for day in 15 min

310. 

B. Squat Clean & Jerk, 1/min for 10 min @ 75-90% of A

280. 10 for 11. Dip was too slow on one jerk. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 8 reps, rest 60 sec @ 165#

C2. Incline Bench Press (14” grip) @ 30X1, 4 x 6 reps, rest 2 min

165 across bench. 

D. Single Arm Bent Row w/ KB, 3 x 10, rest 60 sec b/w arms  **focus on good scap retraction

70, with stricter form. (53 too light)

E. Inverted to Front Lever Eccentric, 6-8 reps as controlled as possible.  Do singles focusing on form over speed

Complete. 

160729

W3

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 5 x 12 sec Max Effort, rest 2:20

Complete. Dog sled +250 on top

+

24 min EMOM

1st- 5 Alt Medball Over Shoulder, 150# + Bike easy remaining time

2nd- 6-7 Ring Muscle Ups + Bike easy remaining time

3rd- 5 Power Cleans, 205-225# TnG Unbroken + Double Unders in remaining time

4th- 11 Toes to Bar + Ski Erg easy remaining time

MU were: 7.6.6.6.4.4 😬

Did power cleans at 205.

This was tough. Didn't have much time to do bike/DU after 3 rounds. Getting better with the breathing/pacing, but still needs work. 

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Power Snatch, build to tough double for the day in 15 min **2 sec pause in catch

225 (TnG)

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 10 min @ 80-95% of above, no misses

215. No misses. 

C. Front Squat @ 10,0A2 tempo, 5 singles @ 90% 1RM**10 sec eccentric, drop, unload some weight and re-rack it.  Rest 2 min b/w singles

350 across. Those last 2-3 seconds doe!😳

D. Front Rack Russian Step Ups, 3 x 7/leg, rest 60 sec b/w legs

150 across 

160728

Thursday

Active recovery

Alt EMOM

14 min

1) 20 cal row

2) 12 bar facing burpees

(Did 6 min of 20 cal row and 15 bar facing burpees before; realized that wasn't sustainable at a moderate heart rate. Lol. So reset and did above.)

160727

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

3-6-9-12 Squat Snatch, 155#

3 Strict Muscle Ups after each round

3 Triple Unders after each round

9:12

P.M.

35 min @ 70-75% MAS pace- mix b/w bike, row, or ski as you feel

Row 3 min (1:50-1:51 avg)

Bike 3 min (302-317 watts)

Ski 2 min  (1:54.5-1:55.5 avg)

X4

Row 1

Bike 1

Ski 1

X1

+

5 Muscle Ups/min for 11 min **no more, need to leave room for progression

Complete. Getting better. 

160726

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 5 x 5, rest as needed **lmoderate barbell, focus on smooth efficiency and consistent cadence over load

135, 145, 155, 165, 165

B. Power Clean, 5 x 5, rest as needed **moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

165, 185, 185, 205, 205

+

14 min EMOM

1st- 1 Legless Rope Climb + 1 Rope Climb

2nd- 7-12 Strict HSPU’s **note #’s across 14 min’s

(Started from seated on legless) 

started pouring rain. Got one round (legless, regular); then did 2 regular for rest of emom. Had gloves, chalk, and still needed 3 pinches to reach top bc of grip. 

Hspu: 12, 12, 12, 12, 12, 10, 9

P.M. Threshold Mixed Training

8 min @ high consistent effort

3 Toes to Bar

15 Wallball, 30#

6 Toes to Bar

15 WB, 30#

9 Toes to Bar

15 WB, 30#

12 Toes to Bar

15 WB

**continue building by 3’s on TTB

21 toes to bar + 1 WB

7 min rest

Row 2k @ 90-93% MAS score

7:17.8

7 min rest

8 min @ high consistent effort

5 Fat Bar Thrusters, 135#

25 Double Unders

5 Burpee Box Jumps, 30”

25 Double Unders

3+5 burpee box jumps 

160725

Monday- A.M. Run Intervals + Position Work

Run 800m @ 40-60 sec slower than mile PR pace, rest 2 min x 4

3:30.2, 3:24.3, 3:22.1, 3:21.5

+

16 min EMOM

1st- 25 sec HS Walk for distance

2nd- 20-30 sec Strict MU to Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Better speed on HS walk today. 

P.M. Snatch Int + Drop sets + Back Squat + Core

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. High Hang Snatch + Snatch Balance, build to tough single for day in 12 min

240

Felt solid here. 

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-100% of A

235x2 reps. 225 for rest. Had 3 or so misses. 😠 Extended it out to get 15 reps.

This is progress though. 👍 gotta get more consistent.

C. Back Squat, 3 x 10, rest 3-4 min b/w sets

315, 325, 335

D. L-sit Hang from Bar- 4 x 20-30 sec, rest as needed

4x30 secs, 2 min rest b/w

160724

Sunday

Active recovery 

Row 3 min

Bike 3 min 

Ski 2 min

X4

(140-150 HR)

Handstand skill work/core

160723

Saturday A.M. LP + Skill EMOM Aerobic  

Heavy Sled Push, 5 x 10 sec Max Effort, rest 1:50

Complete. Dog sled + 245 on top

+

24 min EMOM

1st- 4 Alt Medball Over Shoulder, 150# + Bike easy remaining time

2nd- 5-7 Ring Muscle Ups + Bike easy remaining time

3rd- 5 Deadlifts, 275# + Double Unders in remaining time

4th- 10 Toes to Bar + Ski Erg easy remaining time

Complete. Last round got tough. 👍

Muscle ups: 7.7.6.5.5.5 

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Hang Clean + 2 Jerks, tough complex for day in 15 min

295 for today. 

B. Squat Clean & Jerk, 1/min for 10 min @ 80-90% of A

270 across. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 8 reps, rest 60 sec

160 across 

C2. Incline Bench Press (14” grip) @ 30X1, 4 x 8 reps, rest 2 min

155: 8.8.8.7

D. Single Arm Bent Row w/ KB, 3 x 12, rest 60 sec b/w arms

70 across 

E. Inverted to Front Lever Eccentric, 6-8 reps as controlled as possible.  Do singles focusing on form over speed

Complete

160721

Thursday 

Rest

160722

W2

Friday A.M. Threshold Run + Sport EMOM  

Run 400m @ mile TT pace, rest 1 min x 6

1:29.2, 1:25.0, 1:24.8, 1:25.1, 1:25.1, 1:24.0

+

4 sets

2 min AMRAP

250m Ski Erg

10 CTB Pull Ups

10 Box Jumps, 30”

2 min rest

2 min AMRAP

15 Bar-Facing Burpees

15 Power Snatch, 95#

Double Unders in remaining time

2 min rest

1+51m, 47 DU

1+50m, 22 (wrist wrap came off and got tangled in rope. 🙄)

1+39m, 31 DU

1+61m, 25 DU

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete

+

A. Power Snatch, build to tough triple for the day in 15 min **2 sec pause in catch

220x3. 

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 10 min @ 80-95% of above, no misses

210. No misses. 

C. Front Squat @ 80X2 tempo, 3 sets to a tough double for the day

265, 300, 320

D. Front Rack Russian Step Ups, 3 x 8/leg, rest 60 sec b/w legs

145 across. 

160720

Wednesday- A.M. High Skill High Weight Tester  P.M. Easy Aerobic + Skill

A.M.

For time:

5 rounds

5 Squat Snatch, 185#

5 HSPU’s 10” deficit

10:37.  Two misses killed time. Goal was sub 10. 

P.M.

30 min @ 70-75% MAS pace- mix b/w bike, row, or ski as you feel

Complete. 

Row 3, bike 2, ski 1, x4

~800m, 1200m, 250m respectively. 

Row, bike, ski, bike, ski, row for last 6 min

+

4 Muscle Ups/min for 10 min **focus on keeping legs together and hollow body. Eyes looking forward.  Keep rings tight

Did 5 a min. Knew I could maintain form.

Eyes forward; good cue for me.. Have had tendency to overpull, and extend with neck. 

These were on point today. Feet together, eyes forward, rings tight. Could have done for 15 min I believe. 👍

160719

Tuesday A.M. Barbell Density + UB Density  

A.M.

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Hang Squat Snatch from Below Knee, 5 x 10, rest as needed **light/moderate barbell, focus on smooth efficiency and consistent cadence over load

Sets at 95, 115x2, 135x2

B. Power Clean, 5 x 10, rest as needed **light/moderate barbell, focus on smooth efficiency and consistent cadence over load **focus on solid catch with feet under you, keeping feet quiet

Sets at 135, 155, 165, 175, 185

+

14 min EMOM

1st- 1 Legless Rope Climb

2nd- 7-10 Strict HSPU’s

Complete. 

P.M. Threshold Mixed Training

7 min @ high consistent effort

7 Toes to Bar

7 Overhead Squats, 115#

21 Double Unders

7+3

7 min rest

Row 2k @ 90-93% MAS score

7:08.9

(Splits: 1:45.1, 1:47.2, 1:48.3, 1:48.3)

7 min rest

7 min @ high consistent effort

7 R arm DB Thrusters, 50-55# 

7 L arm DB Thrusters, 50-55#

14 GH Sit Ups

7 Burpee Box Jumps, 24”

3 full + 6 GH sit ups 

(55# thruster)

160718

Monday- A.M. Run Intervals + Position Work

Run 800m @ 40-60 sec slower than mile PR pace, rest 2 min x 3

3:28.0, 3:23.0, 3:20.8

+

16 min EMOM

1st- 20 sec HS Walk for distance

2nd- 20-30 sec Bottom of Ring Dip Hold

3rd- 30-40 sec Hollow Rock

4th- 20-30 sec Chin Over Bar Hold

Complete. Did strict Mu into the ring dip hold to ensure positioning was same. 

P.M. Snatch Int + Drop sets + Back Squat + Core

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete 

+

A. Power Snatch + Snatch Balance, build to tough single for day in 12 min

225

B. Squat Snatch w/ 2 sec pause in catch, 1/45 sec for 15 reps @ 85-95% of A

14/15 at 210. Missed my second rep, but got it within 45 secs. 

C. Back Squat, 3 x 12, rest 3-4 min b/w sets

290, 300, 315 (65-70% of 1 RM)

D. L-sit Hang from Bar- 10 sec/min for 10 min

Did 15 secs/min. Knew I could do it with good form. 👍