161130

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min FLR on Rings

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec)

Complete. Same as last week. Zeus rope, 90# top of sled, 35# hold

+

5 sets

5-10 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

20 sec Tripod Headstand Hold

30 sec Wall-Facing HS Hold

Complete. 10 across.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Snatch, 1/45 sec for 12 reps @ 70-85% **focus on lats
230. 11/12 😡Missed the last rep (got it immediately after)

B. Pause Clean Pull + Slow Pull Squat Clean, 1/75 sec for 8-10 sets **Pause 2 sec @ knee cap during deadlift, finish then lower back then for the squat clean take about 3 sec to pull to get above knee cap and speed up from there into the clean
235.245.260.270.280.
285.285.290.290.295

C. Deadlift @ 55%, 20, 10, 10, rest 2-3 min b/w sets
Complete at 285.

+

12 min AMRAP

1st- 1 L-sit Rope Climb from seated, up and down

2nd- 8 Ring Dips @ 2020 tempo
Complete.
Was a little quick on concentric tempo. Was finishing in 30 secs instead of 32.

+

For time:

10 Box Jumps, 30”

25 Thrusters, 95#

10 Box Jumps, 30”

25 Burpees

10 Box Jumps, 30”

2:57. Lil too frantic with breath.
Gotta remember: smooth is fast. 👍

161129

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

Row 30 sec @ high aerobic effort

Rest 30 sec

X 16 sets

Bike: +/- 11.5 cals each
Row: 150-152m each

+

4 sets

30 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

Planks: 65.65.75.75
DB windmills: 25.25.30.30. Movement getting better on these.

P.M. Oly Density Skill + MAP 1 Mixed

A. Power Clean to OH, 4 x 10 TnG, start @ 135# and build off feel but keep movement perfect and smooth
135.155.170.185 👌
Smoothest they've ever been.

B. Over Squats, 3 x 12 reps, start @ 135# and build off feel but keep movement perfect and smooth **first rep is squat snatch
135, 165, 185 👌

+

7 sets

30 sec DB Thrusters, 35#/H

30 sec rest

30 sec Bike @ 10 min TT pace -25-50 Watts

30 sec rest

30 sec Bar-Facing Burpees

30 sec rest

30 sec Row @ 2k pace + 5-10 sec

30 sec rest

30 sec 7 Toes to Bar + Double Unders

30 sec rest

Thrusters: 18.19.19.19.18.18.17

Bike: 9 cals across

BF burpees: 13.14.14.14.14.14.14

Row: 146.147.146.148.146.147.147

(t2b +) DU: 25.27.20.26.25.22.25

🙌

161128

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A1. Behind the Neck Push Press @ 20X2, 4 x 4 reps, rest 60 sec
215.220.220.220

A2. Wtd Supinated Grip Pull-Up @ 20X2, 4 x 4 reps, rest 90 sec
80 across

B1. Incline Bench Press @ 30X1, 3 x 10 reps, rest 60 sec **same weight as last week, try to increase reps
165x10, 170x10, 170x9

B2. Supinated Grip Bent Row @ 20X2, 3 x 10 reps, rest 90 sec
115 across

C1. Half Kneeling Single Arm DB Press @ 20X2, 3 x 10/arm, rest 60 sec
55 across. 10.10.10

C2. Powell Raise @ 30X1, 3 x 10/arm, rest 90 sec- https://www.youtube.com/watch?v=14qsSIPp0vg

15#across

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Squat Snatch No Hook Grip, build to a tough single in 5 sets (after warm up sets)
185, 205, 220, 230, 240. Misses at 230 and 240.

B. Power Clean + Hang Squat Clean + Jerk, build to tough complex in 4 sets
245, 265, 285, 300. 👌Believe that's a PR for a power clean complex.

C1. Front Squat w/ Chains, 4 x 4 reps, rest 20-40 sec b/w sets

C2. GH Raise @ 30X1, 4 x 6-8, rest 2-3 min

+

Reverse Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement
315 on top

+

Forward Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement

315 on top, tough on wet ground 👌

Another good day of work. 🙌

161126

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 1:45 min @ high consistent effort

1:40.5, 1:41.5, 1:41.6, 1:41.7

Rest 4 min

Bike 4 x 40 Cals, rest 1:45 min @ high consistent effort
2:10, 2:18, 2:24, 2:22
Holy legs!

+

3 sets

30 sec Hollow Hold

15 Straddle V-Ups

40 sec Arch Body Rock

Complete

P.M. Mix and Match MAP 5

5 sets, increase pace each time **mix and match order, rest 4 min b/w sets

15 Power Clean & Jerks, 115#

15 Toes to Bar

15 Burpee Box Jumps, 24”

55 Double Unders

15 Overhead Squats, 115#

7 Muscle Ups

4:46

Set 2: MU, OHS, DU, BBJ, T2B, PCandJ (5:18)
Set 3: BBJ, T2B, PCandJ, OHS, MU, DU (6:49)
Set 4: DU, MU, BBJ, T2B, PCandJ, OHS (7:07)

Set 5: T2B, PCandJ, MU, OHS, DU, BBJ (6:56)

Couldn't settle in today. Breath was all over the place.
In hindsight, maybe should've started with singles on PC and Jerk and paced off of that (instead of going TNG and intending to go faster on other movements). Thought it would be non-issue.
Not a great day; gonna learn from it and press on. 👍

161125

W2

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 1:45 min **rest 5 min b/w sets 4 & 5

Rested between sets 5 and 6 by mistake. 🙃

1:39.7, 1:39.9, 1:39.3, 1:38.7, 1:38.8,

1:37.9, 1:38.2, 1:37.7

+

5 sets

Hollow Hold 45-60 sec unbroken

Rest as needed

Seated DB External Rotation @ 30X1 tempo, 8/arm **focus on keeping shoulder packed down and back

Complete. 60 sec across. 15#

P.M. Snatch Int + Snatch Pulls + Back Squat + Back Squat Vol + SL Bending

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch
Complete

+

A. Snatch Cluster, 4 x 1.1, rest 10-15 sec b/w reps, 2 min b/w sets **all above 82.5%
225, 235, 245x1, 245, 252.5

B. Snatch High Pull @ 31X1, 3 x 4 reps @ 90-100%, rest 2 min **can use straps, priority is on shoulder position and pulling strength so don’t beat up your hands for no reason
250 across

C. Back Squat @ 85-87.5%, 3 x 3 reps, rest 2 min
405 across. Felt great.

D. Back Squat @ 2020 tempo @ 2-5% heavier than last week, 3 x 12 reps, rest 2-3 min
302.5 across

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 10-12/leg, rest as needed

Complete

161123

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min FLR on Rings

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Made use of the Zeus rope, 90 on top of sled, 35# KB

+

5 sets

5-8 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

20 sec Tripod Headstand Hold

30 sec Wall-Facing HS Hold

Complete. 8 across

That's awesome. Rope works grip and positioning opens up lats.

Genius!

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Snatch, 1/45 sec for 12 reps @ 70-85% **focus on lats
225 across. No misses.

B. Pause Clean Deadlift + Slow Pull Squat Clean, 1/75 sec for 8 sets **Pause 2 sec @ knee cap during deadlift, finish then lower back then for the squat clean take about 3 sec to pull to get above knee cap and speed up from there into the clean
225, 245, 245, 260, 270, 280, 285, 290
https://goo.gl/photos/JhX5SwCBagpTHpRK9

C. Deadlift @ 50%, 20, 10, 10, rest 2-3 min b/w sets
260 across.

+

12 min AMRAP

1st- 1 L-sit Rope Climb from seated, up and down

2nd- 8 Ring Dips @ 2020 tempo

Rope climbs. Didn't make it to top on last.
Ring dips were: 8.8.8.8.7.6

+

For time:

7 Hang Squat Clean to Thruster, 135#

12 KB Swings, 88#

12 Bar-Facing Burpees

12 Box Jump Overs, 30”

7 Hang Squat Clean to Thruster, 135#

2:19. Too slow on box jump overs. Wanted to rebound; legs went to jello.

Good day of training. Gained some confidence with my clean today.

161122

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

Row 30 sec @ high aerobic effort

Rest 30 sec

X 15 sets

Bike: ~11 cals
Row: ~150 m

+

4 sets

30 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

55lb planks, 25lb dumbbell. Left arm with dumbbell extended is restricted. Same side with all the QL and SI tightness. Good movement for me.

P.M. Oly Density Skill + MAP 1 Mixed

A. Power Snatch, 4 x 10 TnG, start @ 115# and build off feel but keep movement perfect and smooth
115, 135, 155, 175. One slight hitch with set at 175. Smooth indeed though. 👍

B. Thruster, 3 x 12 reps, start @ 115# and build off feel but keep movement perfect and smooth
115, 145, 175. Silky smooth. 👌

+

7 sets

30 sec Wallball, 30#

30 sec rest

30 sec Bike @ 10 min TT pace -25-50 Watts

30 sec rest

30 sec Alt DB Snatch, 55#

30 sec rest

30 sec Row @ 2k pace + 5-10 sec

30 sec rest

30 sec Double Unders

30 sec rest

Wall ball: 16.17.17.17.17.17.17
Bike cals: 9 across
Alt DB snatch: 14.15.16.16.16.15.16
Row meters: 147.148.148.147.146.147.147
DU: 54.52.49.51.53.52.49

Aerobic base and breathing is best it's been. Keep on building 🙌

161121

Monday

A.M. Vertical Push/Pull + Horizontal Push/Pull + Vertical Push/Scap

A1. Behind the Neck Push Press @ 20X2, 3 x 5 reps, rest 60 sec
185.205.225.

A2. Wtd Supinated Grip Pull-Up @ 20X2, 3 x 5 reps, rest 90 sec
45.60. 80x4

B1. Incline Bench Press @ 30X1, 3 x 10 reps, rest 60 sec
165x10. 170.8, 170.7. Bit off more than I could chew.

B2. Supinated Grip Bent Row @ 20X2, 3 x 10 reps, rest 90 sec
115 across.

C1. Half Kneeling Single Arm DB Press @ 20X2, 3 x 12/arm, rest 60 sec
When I grabbed DB from Bandit last night, 55 felt doable.
Form started breaking at 10, so did
10.10.9

C2. Powell Raise @ 30X1, 3 x 10/arm, rest 90 sec- https://www.youtube.com/watch?v=14qsSIPp0vg

15#DB.

P.M. Snatch Int + Cl&J Int + Front Squat + Sled Drags

A. Power Snatch + Hang Squat Snatch, build to a tough complex in 5 sets

155, 185, 205, 225, 235.

Missed hang snatch on 225, 235. Then completed 235. So technically 6 sets from

empty bar. 😬

B. Squat Clean + Hang Squat Clean + Jerk, build to tough complex in 4 sets
225, 255, 285, 295. 4 sets from empty bar.

C. Front Squat w/ Chains, 4 x 5 reps, rest 2-3 min b/w sets
300, 300, 320, 320
(+chains)

+

Reverse Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement
300. Slow, steady grind

+

Forward Sled Drags- 3 x 60 sec, rest 90 sec **heavy consistent movement

300. Slow steady grind.

Good day today. Progress behind made. 🙌

161120

Sunday

Jen did a modified Linchpin workout today, so I did it with her for fun. 

3 rounds for time:

45 DU

30 Abmat sit-ups

15 Power cleans, 115

6:41

161119

Saturday

A.M. Ski + Bike + Core

Ski 4 x 500m, rest 2 min @ high consistent effort

1:41.9, 1:43.0, 1:42.1, 1:43.2

Rest 4 min

Bike 4 x 40 Cals, rest 2 min @ high consistent effort
2:03, 2:07, 2:13, 2:10
Went out way too hot on first. Did like 20 cals in 48 secs. 😬

+

3 sets

20 sec Hollow Hold

10 Straddle V-Ups

30 sec Arch Body Rock
Complete. (1:1 work/rest for sets)

P.M. Mix and Match MAP 5

5 sets, increase pace each time, rest 4 min b/w sets

15 Wallball, 20#

15 KB Swings, 53#

15 Box Jumps, 24” step down

60 DU’s

15 Burpees

15 Hang Power Snatch, 75#
(3:41)

**Round 2 order- HPS, Burp, DU, BJ, KBS, WB (3:29)

R3- KBS, HPS, Burp, WB, DU, BJ (3:25)

R4- DU, WB, HPS, Burp, BJ, KB (3:30) think I did extra DU 🙃

R5- BJ, DU, KBS, HPS, WB, Burp (3:23)

161118

Friday

A.M. Row 500’s + Core/Scap

8 x 500m @ 2k pace, rest 2 min **rest 5 min b/w sets 4 & 5

1:39.3, 1:40.0, 1:39.6, 1:39.3
1:39.0, 1:39.3, 1:40.0, 1:39.9
(1:39.5 avg/500m)

+

5 sets

Hollow Hold 45-60 sec unbroken

Rest as needed

Seated DB External Rotation @ 30X1 tempo, 8/arm **focus on keeping shoulder packed down and back

Complete. Did 60 secs each time. Last set I could tell I was losing posterior pelvic tilt. Was gettin lordotic.
Did 15# for external rotation. I am weak in these. Especially left more than right. Shoulders felt better than they have in awhile afterwards. All that internal rotation from looking at a tablet all day. Ha.

P.M. Snatch Int + Snatch Pulls + Back Squat + Back Squat Vol + SL Bending

Snatch Warm up

2-3 sets

3 Snatch Grip RDL’s

3 Snatch High Pulls

3 Muscle Snatch

3 Sotts Press

3 Snatch Balance

3 Hang Snatch
Complete

+

A. Snatch Cluster, 3 x 1.1.1, rest 10-15 sec b/w reps, 2 min b/w sets **all above 80%
230
240
250. No misses. Stepped forward on last rep only. 🙌

B. Snatch High Pull @ 31X1, 3 x 5 reps @ 80-90%, rest 2 min **focus on shoulder position, good hip extension and keeping bar closer on the high pull.  Reset on the ground each time
240 across. Holy thumbs. Ha

C. Back Squat @ 80-85%, 3 x 3 reps, rest 2 min
385 across

D. Back Squat @ 2020 tempo @ 50-60%, 3 x 10 reps, rest 2-3 min
280 across

E. Single Leg Hip Extension on GH Machine @ 20X1, 3 x 8-10/leg, rest as needed
Complete