PBB Day 4

A. Sink Stretch- 3x60sec

B. Table Hold- 3x30reps

C. Peanut Crunch- 2-3/joint x2

D. Skin the Cat- 15 singles for more ROM

+

4 Sets @ High Effort
10 Hang Power Snatches (95)
400m Run
(2:07, 2:02, 2:05, 2:05)

+

4 Sets @ High Effort
10 Hang Power Clean to OH
2 min Bike
(2:24 each time--22,19,17,20 calories)

PBB Day 3

A1. Back Squat Cluster- 4x3.3.3; Rest 15 seconds + 30 seconds

(225,235,245,255--back hurt a little)

A2. Behind the Neck Press @ 30X3- 4x3.3.3; Rest 15 seconds + 60 seconds

(75--felt good. Probably could have increased each time. I'll try it next time)

+

5-4-3-2-1

Thrusters (165)

Strict MU

(4:45--my triceps were shot from the presses, so the dips on the MU killed me. Thrusters were all fine. A little sloppy on a few, but they felt fine for the most part.)

PBB Day 2

AM
A1. Front Squat @ 20X1- 5x5; Rest 30 seconds
(185,205,215,225,235)

A2. Pull Up Cluster- 5x4.4.4; Rest 20 seconds + 2 min
(15,15,0,0,0--I guess I got a little ambitious not paying attention to the fact that it was a total of 60 pull-ups)

B. Double KB Front Squats @ 22X1- 4x10; Rest 90 seconds
(35--WOW! My quads were SHOT!)

C. Unweighted Russian Step Ups- 50-40-30-20-10
(14:54--OH MY GOSH! AWFUL!!! My quads, glutes, and hamstrings were all on fire)


PM
A. Sink Stretch- 3x60sec

B. Table Hold- 3x30

C. Peanut Crunches- 2x2-3/joint

D. Skin the Cat- 15 singles

(Didn't have time for the other two things because I went to Chicago for the weekend.)

PBB Day 1

A. Split Stance Single Arm DB Press @ 30X3- 4x8-10/arm; Rest 60 seconds between arms
(30,35,35,35--10 first set, 9 second set, 8, 8)

B. Snatch Grip DL @ 30X1- 3x5; Rest 2-3 minutes
(135-145-155 last set was tough on lumbar)

C. TnG Power Snatch- 5 @ 115, 4 @ 125, 3 @ 135, 2 @ 145, 1 @ 155
(2:09--felt good. Sloppy on 145, but nailed 155)

D. Single Arm Hang-- accumulate 1 min/arm
(yes--15,15,10,10,10)

E. Single Arm Handstand Facing Wall- Accumulate 1 min/arm
(took forever, but I got it. Couldn't get all the way up on my right arm, so I left my left hand down but eased up to fingertips.)

Deload Day 5

AM

Row 1000m @ 2:03

Rest 1 min

x3

Rest 3 min

Repeat

(first time was simple. Second time was not so much!)

PM
A. Strict Press- 1RM

(140--10lb less than PR)

+

30 MU for time

(DNF--ripped my hand pretty bad on 24. I was at 3:04.)

Deload Day 4

A. Hang Clean- 1RM
(265--not pretty, but it happened and didn't break my back)

B. Front Squat @ 30X1- 1RM
(285--felt really weak. Didn't try heavier)

C. Double KB Front Squats @ 22X1- 3x10; Rest 90 seconds
(44--was going to jump up to the 53, but my legs said otherwise.)

Deload Day 3

Am
Row 2k For Time
(7:28--literally thought I was going to die. I felt AWFUL)

PM
A1. Half Kneeling Single Arm DB Press @ 30X3-- 3x6-8; Rest 1 minute
(25,30,35)

A2. Strict CTB @ 20X1-- 3x4-5; Rest 1 minute
(Yes--5,4,4)

B1. Wall Facing HSPU @ 50X1--3x4-5; Rest 1 minute
(5,4,3/1. Failed the 4th rep on the 3rd set)

B2. L-sit PullUp- 3x4-6; Rest 1 minute
(Yes--6 chin ups every time. My shoulder was hurting a little on pullups)

C. Bottoms Up KB Windmill- 3x6/arm
(18)

D. Single Arm Bottoms Up KB OH Carry- 5x30sec/arm
(35)

Deload Day 2

This was actually meant to be the second part of day one......my bad.

A. Power Snatch from Blocks- Tough single
(175--technique wasn't perfect. Went back a little too much.)

B. Back Squat @ 40X1-- 5,3,1 moderate sets
(235--285--315...felt awesome!)

C. Power Snatch- 15 reps @ 165 for solid technique
(Only two of the reps felt really off. A couple others had some minor mistakes, but the last 3 were almost perfect.)

D. Weighted Back Extensions--4x12-15 reps; Rest 1-2 minutes
(25lb dumbbell on behind the neck--still no weight vest)

Deload Day 1

A. MU- 1 rep ever 20 seconds for 12 reps
(Yes. Easy)

B1. Seated DB Z Press @ 30X3- 4x8-10 reps; Rest 1 minute
(30--TOUGH every time.)

B2. Single Arm Bent Over Rows @ 30X3- 4x8-10 reps; Rest 1 minute
(25--TOUGH every time)

+

20 minute run @ Z2-Z3
(7:30 pace. Ran about 2.75 miles, and it did not feel great.)

Training Day 11

A. Hang Clean Cluster 1.1.1- build to max
(205--grip was biggest limiter, but I didn't attempt heavier. Felt like I would have gotten quite sloppy)

B. Front Squat @ 30X1- Build to 2RM
(275--was pretty freaking tough. Didn't go to failure, but I know that's my max today)

C. Cleans- 20 for time @ highest weight from A
(5:16--wow my legs were pretty done.)

D. Front Rack Lunges- 4x10 steps; Rest 2-3 minutes
(135--having trouble putting my right knee on the ground. It is a really sharp pain, and I can't figure out why. I still did it, but I eased down slowly. Thoughts?)

Training Day 10

Air Bike @ 150 watts for 4:00
Rest 30 seconds

Add 25 watts each time to failure


(Failed at 2:45 seconds on 300 watts)

Training Day 9

Am

Row 500m @ 1:54
Rest 2 min
x8
(Yes--last two were difficult.)

Pm

A1. Half Kneeling Single Arm Db Press @ 30X3- 4x6-8; Rest 1 min
(25,30,30,35)

A2. Strict CTB Pullups @ 20X1- 4x4-5; Rest 1 min
(Got 4 each time)

B1. Wall Facing HSPU @ 50X1- 4x4-6 reps; Rest 1 min
(only able to get 2 the last round)

C. Bottoms Up KB Windmill- 3x6/arm
(18)

D. Single Arm Bottoms Up KB Over Head Carry- 5x30sec/arm
(35)

Training Day 8

A. Power Snatch-- 3x5
(115-135-155--All felt great! Technique felt pretty on point)

+

For Time:
50 Cal Row
40 Front Rack Lunges
30 Front Squats
20 Front Rack Lunges
10 Front Squats
(6:31--legs were jello. They are good now.)

Did the class workout today because I had to workout before lunch. A friend came into town. They programmed deadlifts, but I avoided those with all the lower body work in the workout. I will do the runs this evening.

Training Day 7

Traveled All Day Monday--no workout

A.m.
Row 60 seconds @ 1:50
10 Table Shoulder Extensions
20 Second FLR on Rings
Rest 90 sec
x8

P.m.
A. 1 strict MU every 20 seconds for 12 reps
(Yes--still pretty easy)

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

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

C. Deficit HSPU- 3x4-5; rest 2 min
(ABMAT with 25,45,15. Got 5 first round and 4 the next two)

D. Bottoms Up KB 90/90 Carry- 5x30sec/arm
(35)

Training Day 6

Sunday in NYC--didn't work out Friday or Saturday.

A1. Half Kneeling Single Arm DB Press @ 30X3- 4x6-8; Rest 1 minute
(20,22.5,25,27.5)

A2. Strict CTB @ 20X1- 4x6-8; Rest 1 min
(6 reps each time. Missed the 6th rep on the last set.)

B1. Wall Facing HSPU @ 50X1- 4x4-6; Rest 1 min
(Yes. HARD!!! But I did it all except the last set. Only got two at a time)

B2. L-sit Pull-ups- 4x6; Rest 1 min
(Didn't have access to rings)

C. KB Bottoms Up Windmill- 3x6/arm
(18lb)

D. Single Arm Bottoms Up KB OH Carry- 5x30sec/arm
(35)

2k Row @ easy effort

Training Day 5

A. Power Snatch from Blocks- tough Triple not TnG
(145)

B. Back Squat- tough triple @ 40X1
(255)

C. 25 Power Snatches @ heaviest weight from A
(145--9:54)

D. Back Extensions- 4x12-15; Rest 1-2 min
(20lb DB--no weight vest.)