Training Day 4

Am
Row 60 seconds @ 75%
 30 second crab hold
Rest 90 seconds
x8

Pm
A. Strict MU- 1/30 seconds for 10 reps
(Yes easy)

B1. Seated DB Z Press @ 30X3- 4x8-10; Rest 1 minute
(25)

B2. Single Arm Bent Row @ 30X3- 4x8-10; Rest 1 minute
(20)

C1. Deficit Strict HSPU- 3x5-6
(With abmat and 25's. 6 with 45's, 5 with 45's and 15's, and 5 with just 45's. Had to go back down after adding the 15's for a set)

C2. Scap Pull-ups- 3x8
(Yes easy)

Training Day 3

A. Clean- Build to tough triple
(225--felt good. Changed technique a little)

B. Front Squat- 3RM @ 33X1
(255- didn't attempt heavier. Definitely my max)

C. Clean- 20 reps @ heaviest weight from A
(9:54--legs were done. Only failed one rep, though)

D. Front Rack Lunges- 3x16 steps; Rest 1-2 minutes
(95--again, legs were done)

Training Day 2

Am
Row 2 minutes @ 1:55 pace; Rest 2 minutes
(Yes. Last 3 were tough)

A1. Half Kneeling Single Arm DB Press @ 30X3- 4x8-10; Rest 1 minute
(25--only got 8 reps last two rounds)

A2. Strict CTB @ 20X1- 4x6-8; Rest 1 minute
(Wasn't able to go unbroken on last two rounds)

B1. Wall Facing HSPU @ 30X1- 4x4-6; Rest 1 minute
(Yes. 6-5-5-4)

B2. Tuck Front Lever Pull Ups on Rings- 4x4-6; Rest 1 minute
(Yes. 6-6-5-5)

C1. Scap Pull-ups- 3x8
(Yes easy)

C2. Scap Pushups on Elbows- 3x15
(Yes easy)

Training Day 1

Am

Run 20 minutes @ easy pace

Pm

A. Power Snatch- tough triple from knee cap on blocks

(145)

B. Back Squat @ 20X1- build to tough triple

(285--felt good. Little back pain)

C. 20 Power Snatches @ 145

(3:44--lower body had issues exploding. Legs were fatigued)

D. Weighted Back Extensions- 4x12-15 reps; Rest 2 minutes

(25--no weighted vest. Used a plate)

Testing Day 5

CTB Pullup Ladder 1-10

(2:45--didn't get hard until 9 and 10)

+

Run 400m x 6, rest 2 minutes b/w sets @ 50,60,70,80,90,100% efforts

(2:04, 1:51, 1:44, 1:32, 1:29, 1:24--Pacing felt pretty good. Killed myself on the last run. Didn't expect it to be faster.)

+

Ido Portal Squat Routine

(I now realize just how inflexible I am. Wowsers.)

+

3 Sets

8 Scap Pull Ups

15 Scap Push Ups

6 Bottoms Up KB Windmills

(Used 18lb on KB. Wasn't sure if you wanted 6 total or per side, so I did 6 per side)

Testing Day 4

A. Front Squat- 1RM
(305--5lb less than PR)

B. Front Squat- Max Reps at 85%
(6--never failed. Just felt like I would die or pass out if I did another one)

C. Close Grip Bench Press- 1RM
(205--couldn't try heavier because I didn't have a spot)

D. Pull Up- 1RM
(87.5--7.5lb PR)

+

1-2-3-4-5-6-7-8-9-10
Unbroken HSPU
(8:12--no fails. Just long rests. WOW at the shoulder fatigue)

Testing Day 3

A. Power Snatch- max
(175--match PR. Missed 180 twice.)

B. Power Snatch- 20 for time at 80%
(140--2:16. Hamstrings got weak fast)

C. Row 30 minutes
(7248m--2:03 average pace. That was mentally rough)

Training Day 2

A. Back Squat-- Build to moderate single
(275--came up on toes in the bottom)

B. RFE Split Squat- 8RM/leg
(60)

C. Sorensen Hold- AMSAP
(2:58--glutes felt like the problem area this time)

Testing Day 1

A1. DB Z-Press @ 30X3- 3x8-10; RAN
(20-25-25)

A2. Scap Pull Ups- 3x8-10; RAN
(10 each time with no issues at all)

B. Shrimp Squat- 5-6/leg
(Felt off balance the whole time. Right left felt significantly weaker)

C. Pistols- 5-6/leg
(Felt incredible with my left leg--right leg was off balance and weak. Mobility was also better in left than in right.)

+

Air Bike- 10 seconds MAX EFFORT; Rest 3 minutes
(104,102,100)

+

Air Bike- 10 minutes max calories
(102--exhausted. Tried to push hard. Did it after my work day because I ran out of time earlier)