161031

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2 sec faster than last week

30 sec FLR on Rings

1:41.1 avg/500m (1:41.8 avg/500m goal) (did 35 sec on FLR)

Breathing rhythm is getting more controlled/consistent.

This IS meditation. Ha

P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume

A. Pause  Snatch Balance, build to 1RM for the day (pause 2 sec at knee cap on the way up)
250

B. Squat Snatch, 1/30 sec for 12 reps @ 75-80% of A **2 sec pause in catch
Complete at 205.

C. Front Squats, 1/45 for 14 reps @ 70% bar weight + chains
285+chains.

D. Reverse Sled Pull, 4 x 45 sec, rest 90 sec **slightly heavier
275 on top

E. Forward Sled Drag, 4 x 45 sec, rest 90 sec **slightly heavier
275 on top

161030

Sunday

Gymnastics drills/mobility

161029

Saturday

A.M.  Mixed MAP Volume

10 min @ 80%

45 Double Unders

15 Power Snatch, 75#

Finished 7 as time expired

Rest 5 min

10 min @ 80%

21 Toes to Bar

21 Wallball, 30#

Did 30 WB my mistake on first round.

4+17 toes to bar

Rest 5 min

10 min @ 80%

8 CTB Pull-Ups

8 Thrusters, 115#

8 Bar-Facing Burpees

6+1 chest to bar pull-up

P.M. Heavy Tester + Structure work

5 rounds for time:

5 Squat Cleans, 225#

5 Kipping HSPUs, 10” deficit

7:45

+

400m Sled Walk w/ 100# on top

**Hold 35# KB OH, alternate hands as needed
Complete

Gymnastics drills

161028

W5

Friday

A.M. Run + UB Gym + Run

4 sets Run 400m @ <1:40, rest 60 sec

1:32.2, 1:29.5, 1:27.7, 1:27.1

Rest 5 min

14 min EMOM

1st- 5-8 Bar Muscle Ups

2nd- 5-7 Strict HSPU’s, 5” deficit

8 bar mu across. 7 sHSPU for all but last, (6+1).

Rest 5 min

4 sets Run 400m @ <1:40, rest 60 sec

1:26.6, 1:27.6, 1:26.8, 1:24.3

P.M. Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Squat Snatch, build to tough single for the day, when building go 1/30 sec for 5-10 reps into 1/45 sec for 5 reps, into 1/60 sec

257.5. Inching closer. 🙌

B. Hang Squat Clean to Thruster, 15, 12, 9 unbroken, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere

135, 155. 175: had pause after 5 reps. Grip went to center knurl. Had to regrip. Gotta do better job of staying consistent on hand positioning.

C1. Back Squat @ 20X1, 4 x 2 reps, rest 30 sec **375-385, no higher **change in tempo

C2. GH Raises @ 20X1, 4 x 6-8, rest 2 min

385. 8-9 across

D. For time: 40 Box Jump overs, 24” + 40 Medball over Shoulder, 150#

7:52.

161026

Wednesday

A.M. Easy Run

40 min easy run
7.4 km

+

35 min Mobility

Complete. And got Jen to free up my left shoulder. Had felt tight since Saturday.

P.M. Clean + Jerk + Deadlifts + Gymnasics Volume

A. Hang Squat Clean (mid thigh), build to tough single
245. Positioning just off. Just don't feel solid from hang currently.
U saw clean at comp. a mental thing. Gotta try something different. I dk

B. Squat Clean @ 75-90%, 1/45 sec for 12 reps **reps, not minutes
Did 245 for 12 reps. Then did rep at 255, 265, 275. wanted to make sure I wasn't broken. 😬

+

10 Strict HSPU’s Unbroken/45 sec for 10 sets

10x7 sets. 9.8.6

Learned something positioning wise today. (Afterwards, worked some sets of 10 with rest as needed).
Narrowed my hands a little and focused on keepin elbows parallel (not flaring out).
Was more efficient. Know this will improve. 👍

+

8 L-sit Pull-Ups/min for 5 min
Complete. Much better on this today.

161025

Tuesday

A.M. Ski/Bike Intervals + UB Strength

13 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Ski: 1:40.5 avg/500 m
Bike: ~622-644 watts, ~12 cals

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 3-5, rest 60 sec
155x4.4.3.3

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec
80x8.7.7.7

A3. Inverted Hang to Hang as controlled as possible, 4 x 2-3 reps, rest as needed **focus on keeping as tight hollow position as possible, passing through front lever

Complete

P.M. Self-paced EMOM’s

A1.Toes to Bar, 25 sec AMRAP
18

A2. Power Snatch @ 135#, 25 sec AMRAP
11

A3. Bike Cals, 20 sec AMRAP
17 cals

A4. Burpees, 20 sec AMRAP
12 burpees

A5. Double Unders, 35 sec AMRAP
62?

+

3 x Max Unbroken Muscle Ups, rest 2 min b/w attempts
Did set of 12. Waited 3 min and restarted; thought I just wasn't warm. 
But then did afterwards:
12.10.7

Rest 3 min

8 min AMRAP

50% Power Snatch + 50% Toes to Bar each min

6+9
Did not maintain.
Went to 5+8. Did 5/8 rounds in time. 🙃

Rest 3-5 min

12 min EMOM

1st- 50% Cals on Bike + 50% Burpees

2nd- 100% Double Unders

8 cals+6 burpees.
Dubs were 62, 42, 38, 42, 50, 52 🙃

+

3 rounds for time:

21 Wallball, 30#

21 Alt DB Snatch, 70#

7:42.

Not a solid PM sesh. Gotta do better 👍👍

161024

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2 sec faster than last week

30 sec FLR on Rings

1:43.2 avg/500m (1:43.8 goal)

P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume

A. Power Snatch + Snatch Balance, build to 1RM for the day

235

B. Squat Snatch, 1/30 sec for 12 reps @ 75-80% of A **2 sec pause in catch

190 across. No misses

C. Front Squats, 2/min for 10 min @ 65% bar weight + chains

265+ chains

D. Reverse Sled Pull, 4 x 45 sec, rest 90 sec **slightly heavier

265 (on top of dog sled)

E. Forward Sled Drag, 4 x 45 sec, rest 90 sec **slightly heavier

265 (on top of dog sled)

161022

Saturday

Comp
Miss-Lou Challenge

161021

W4

Friday

A.M. Run + UB Gym + Run

2 sets Run 800m @ <3:20, rest 2 min

3:14.1, 3:07.7

Rest 5 min

14 min EMOM

1st- 2 Legless Rope climb **start from standing, but no jump

2nd- 7-10 Strict HSPU’s, 3” deficit

Complete. 2 legless, 10 sHSPU, 3" def

Rest 5 min

2 sets Run 800m @ <3:20, rest 2 min
3:12.5, 3:07.5

161020

Thursday

Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Squat Snatch, start @ 155#, 1/min as high as possible **20 Double Unders before each attempt **increase load 10# every minute

Failed at 245.

Went off clock, went on to hit 245 and 255. Felt good today. So had to go for it.

255 is most I've hit since 2014. 👍

B. Power Clean to OH, 15, 12, 9 unbroken, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere
15x155, 12x165, 9x175

C1. Back Squat @ 40X1, 4 x 2 reps, rest 30 sec **365-375, no higher

C2. GH Raises @ 20X1, 4 x 6-8, rest 2 min
365. 8 across. GH raises much better today

D. 150# Medball Bear Hug Squats, 4 x 8 unbroken + 100’ Walk after 8th rep, rest 2 min
Complete

161019

Wednesday

A.M. Easy Run

35 min easy run
6.82 km

+

35 min Mobility

Complete 

P.M. Clean + Jerk + Deadlifts + Gymnasics Volume

A. High Hang Squat Clean, build to tough single
250

B. Squat Clean @ 75-90%, 1/45 sec for 12 reps **reps, not minutes
225

+

10 Strict HSPU’s Unbroken/45 sec for 10 sets
10x8 sets. Last two sets: 8.8

+

10 L-sit Pull-Ups/min for 5 min
10
10
7+3
5+3+2
4+3+3

161018

Tuesday

A.M. Ski/Bike Intervals + UB Strength

12 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Ski: 1:41.0 avg
Bike: ~644-650, 12 cals

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 4-5, rest 60 sec
155x4.4.4.4

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec
75 across

A3. Inverted Hang to Hang as controlled as possible, 4 x 2-3 reps, rest as needed **focus on keeping as tight hollow position as possible, passing through front lever
Complete

P.M. Self-paced EMOM’s

A1. Muscle Ups, 30 sec AMRAP
10

A2. GH Sit Ups, 20 sec AMRAP
12-13

A3. Power Clean to OH @ 135#, 25 sec AMRAP

11

A4. Ski Cals, 20 sec AMRAP
11 cals

A5. Burpees, 30 sec AMRAP
17

+

8 min EMOM

50% Muscle Ups from A1.
5 across

Rest 3 min

8 min AMRAP

50% Power clean to OH + 50%GH Sit Ups each min
6 + 7 across.

Rest 3-5 min

10-12 min EMOM

50% Cals on Ski Erg + 50% Burpees
6 cal +9 burpee
did 9 rounds by mistake. Finished 9 right at time. (Thought it was 10😬)

+

3 rounds for time

Row 250m

12 Burpees Over Erg

15 KB Swings, 80# (did 88#, didn't have 80)

8:47

161017

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2 sec faster than last week

30 sec FLR on Rings

1:45.6 avg (1:45.8 goal )

P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume

A. Power Snatch, build to 1RM for the day
230

B. Squat Snatch, 1/30 sec for 10 reps @ 75-80% of A **2 sec pause in catch
185 across. No misses.

C. Front Squats, 3/min for 10 min @ 60% bar weight + chains
245+chains. Complete.

D. Reverse Sled Pull, 4 x 45 sec, rest 90 sec
250

E. Forward Sled Drag, 4 x 45 sec, rest 90 sec
250

Worked on some modified HS progressions. Did box drags. Focusing on staying hollow; don't have the shape to go into straddle press yet.
http://instagram.com/p/BLn_OL1FrOI/

161016

Sunday
Did Sled walk again with KB overhead. Same as yesterday.

BFR (Protocol: 20-30% 1RM, 80% occlusion. 30 sec rest between sets of 30, 15, 15, 15)

95 lbs x30
115 lbs x 15
115 x15
30 secs rest between sets. (Occlusion on for whole thing)

161015

Saturday

A.M.  Mixed MAP Volume

10 min @ 80%

50 Wallballs

50 Burpee Box Jumps, 24”

AMRAP Muscle Ups in remaining time

19

Rest 5 min

10 min @ 80%

50 Power Snatch, 75#

100 Double Unders

50 GH Sit Ups

1+25 snatches

Rest 5 min

10 min @ 80%

21 CTB Pull-Ups

12 Power Clean to OH, 135# (singles)

3+9 CTB

P.M. Heavy Tester + Structure work

5 rounds for time:

10 Double KB Thrusters, 70#

7 Muscle Ups

11:27

+

400m Sled Walk w/ 90# on top

**Hold 35# KB OH, alternate hands as needed

No exaggeration: after I finished, this is the BEST my back/SI has felt in probably two years.
I realized what this movement forced me to do: forced me to hold a loaded posterior pelvic tilt, and engage lays, or it wouldn't let me hold KB overhead. Plus, that was 490 m of pure traction on my low back. I have to do these for recovery. This was immediate difference.
Awesome to find some relief.

161014

W3

Friday

A.M. Run + UB Gym + Run

2 sets Run 800m @ <3:20, rest 2 min

3:16, 3:14.1

Rest 5 min

14 min EMOM

1st- 2 Legless Rope climb **no jump

2nd- 7-10 Strict HSPU’s, 3” deficit

1st: 2.2.2.1.1.1.1 (from seated)
2nd: 10.10.10.10.10.8.8

Rest 5 min

2 sets Run 800m @ <3:20, rest 2 min

3:18.1, 3:12.2

P.M. Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Squat Snatch, 1/min for 15 min, start @ 70% and build off feel as long as everything feels solid **2 sec pause in catch position
250. Attempted 255 after 15 min.

B. Hang Power Clean to OH, 3 x 15, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere
145.155.155

C1. Back Squat @ 40X1, 4 x 3 reps, rest 30 sec
365 across

C2. GH Raises @ 20X1, 4 x 8-10, rest 2 min
8.8.6.6. Form started breaking.

D. 150# Medball Bear Hug Squats, 4 x 10-12 unbroken, rest 2 min
150+ stones 6-12 reps. Various weights.