Training Day 16

Did the class workout because they were closed during open gym today.

A. Snatch-- 1 every 90 seconds 80%,85,85,90,85,80
(175, 185, 185, 200, 185, 175--all good reps. No sketchy saves. Very solid day with the barbell)

B. Tabata Hollow Holds-- :20/:10 x8
(Yes. Was hard the last two rounds)

C. Handstand Holds-- :30 nose and toes/:30 rest x3
(Difficult)

+

15 min AMRAP
5 Russian Double KB Swing (35/hand)
10 Lateral Hurdle Hops
15 Burpees
20 Box Jumps
(6+17)

Training Day 15

A. Power Snatch, 1/45 sec for 12 sets @ 75-80%

(170)

B. Squat Clean, 1/60 sec for 12 sets @ 70-75%

(225)

C. Overhead Walking Lunges, 3 x 20 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back

(105--added 10 pounds from last time.)

D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed

(Yes. Tough.)

D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#

+

15 min @ controlled Pace

50’ Single Arm OH DB Carry, heavy as possible

15 sec L-sit on Ring Support

100’ Heavy Farmer’s Carry/arm

50’ Reverse Bear Crawl

20 Steps Death March, moderate load

(50# OH carry, 70# farmers carry, 40# death march)

Training Day 14

Did class workout.

A. Snatch Balance--2x3 @  70%, 2x3 @ 75%, 1x3 @ 80%
(155,165,175)

B. High Hang Clean + Hang Clean-- 65%, 70%, 75%, 80%, 75%, 65%
(185,205,215,225,215,185)

+

Tabata Hollow Hold and Arch Body

+

For Time
500m Row
50 OH Lunges (barbell)
35 Burpees
25 Wallballs
15 CTB
500m Row
(8:59)

Training Day 13

A. Muscle Clean, build to a difficult triple

(165)

B. Low Hang Squat Clean, build to a tough double

(245--I impressed myself.)

C. Sumo Deadlift, build to a tough 8 @ 30X1

(315--my grip strength is struggling these days)

D. 100 Banded Good Mornings

(Unbroken. Not sure if that is intended, but it was rough and amazing)

E. Seated Banded Hamstring Curls, 50 reps

(Oooffff.)

Training Day 12

A1. Half Kneeling Landmine Press @ 30X2, 3 x 10/arm, rest 30 sec b/w sides

(90#)

A2. 3-Position Single Arm Row @ 20X2, 3 x 10/arm, rest 30 sec b/w sides

(25#)

B1. Lean-Away Strict Pull-Ups @ 20X2, 3 x 6-8, rest 60 sec **add weight vest if possible

(No weight. Was rough)

B2. Single Arm DB Bench @ 30X1, 3 x 8-12, rest 60 sec

(40#)

+

4 sets @ easy pace

1 min Row

1 min 20 sec HS Hold + Reverse Bear Crawl

1 min Jump Rope

1 min 20 sec Passive Hang from Rings + 40 sec Hollow Hold

1 min Bike

Training Day 11

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,105,115,125)

B. High Hang Snatch + Hang Snatch, tough complex in 10 min

(165--didn't feel super stable with the high hang)

C. Single Leg RDL w/ back foot elevated against wall @ 3010, 3 x 12/leg, rest 60 sec b/w legs **hold DB’s by side

(40#--burnt up my legs)

D. DB Reverse Lunge, 3 x 12/leg, rest 60 sec b/w legs

(40#)

E. Jefferson Curl @ 3030, 2-3 x 8-10 reps w/ 25#’s, rest as needed

Training Day 10

A. Power Snatch, 1/45 sec for 12 sets @ 75-80%

(155--felt pretty solid. Had a few reps where my feet split kinda wide)

B. Squat Clean, 1/60 sec for 12 sets @ 70-75%

(220--felt really solid technique wise, but the squat felt super slow)

C. Overhead Walking Lunges, 3 x 24 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back

(95#--didn't add weight. Stayed there. My shoulder stability was a limiter, but my core felt strong)

D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed

(Love/hate these)

D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#

(I'm loving these again. I think it would benefit me to add reverse hypers again, so I'm gonna add them to my warmup)

+

15 min @ controlled Pace

100’ Overhead Barbell Carry, 115#

30 sec Side Plank/side, 20# DB on hip

20 Alt Step Ups

10 Back Extensions

30 sec Supinated Grip Hang from Bar

(Enjoyed just moving for 15 minutes. I didn't keep up with my Rounds.)

Training Day 9

A1. Seated Z-Press Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25# was a good burner even in the first set)

A2. Strict Ring Rows @ 2020, 3 x 10-12 reps, rest as needed **keep hips fully extended in arch body position

(Yes)

+

10 min @ 70-80%

Row 350m

3 Wall Walks

5 Strict Pull-Ups

(3 Rounds)

Rest 3 min

10 min @ 70-80%

Run 200m

10 Wallball, 20#

5 Strict Toes to Bar

(4 Rounds + 200m run)

Rest 3 min

10 min 70-80%

100’ Bear Crawl

2 Turkish Get Ups/arm

20 sec L-sit Hang

(4 Rounds + 50' bear crawl)

Training Day 8

A. Muscle Clean, build to a difficult triple

(165)

B. Hang Squat Clean, build to a tough triple

(215--missed number 3 at 225)

C. Sumo Deadlift, build to a tough 5 @ 20X1

(275--didn't build up any heavier. My hips and glutes were tight, so I didn't wanna push it)

D. 100 Banded Good Mornings

(Yes. Good stretch/burn)

E. Lying Supinated Hamstring Curls Eccentric Only, 40 reps for quality, rest as needed- 

(Didn't have anything to slide my feet on, so I did 20 glute-ham raises)

Training Day 7

A1. Half Kneeling Landmine Press @ 30X2, 3 x 12/arm, rest 30 sec b/w sides

(45#)

A2. 3-Position Single Arm Row @ 20X2, 3 x 12/arm, rest 30 sec b/w sides

(20#)

B1. Lean-Away Strict Pull-Ups @ 20X2, 3 x 6-8, rest 60 sec

(Rough. But good.)

B2. Single Arm DB Bench @ 30X1, 3 x 8-10, rest 60 sec

(35#)

+

4 sets @ easy pace

1 min Row

1 min Bike

1 min Bear Crawl

1 min FLR on Rings

1 min Skip Rope

Training Day 6

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,105,115,125)

B. Hang Snatch, tough triple in 10 min

(165--got 2 at 175, but my grip gave)

C. Single Leg RDL w/ back foot elevated against wall @ 3010, 3 x 12/leg, rest 60 sec b/w legs **hold DB’s by side

(35#--burned in my glutes)

D. DB Reverse Lunge, 2 x 15/leg, rest 60 sec b/w legs

(35--same as above)

E. Jefferson Curl @ 3030, 2-3 x 8-10 reps w/ 25#’s, rest as needed

(Felt really good. Still hard for me to keep my legs straight, but I immediately felt better afterward)

Training Day 5

A. Power Snatch, 3/min for 8 min @ 95-115#

(95 for 2, 115 for the other 6 min.--pretty easy)

B. Hang Squat Clean, 3 x 7 TnG, rest as needed *start @ 135# and build, keep speed up

(135-155-165--grip wasn't strong)

+

12 min EMOM

1st- 10 Front Rack Walking Lunges, 135#

2nd- 10 Toes to Bar

(Had to break TTB after set 4 into 7/3)

+

15 min @ controlled Pace

100’ Double DB Overhead Carry, heavy but unbroken

5 Triple Unders

100’ Heavy Single Arm Farmer’s Carry each arm

50’ HS Walks

50’ Death March w/ 20#/H

20 sec Hollow Rock
(3 Rounds--took me a moment to get those triple unders)

Training Day 4

A1. Seated Single Arm Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25lbs)

A2. Strict Lean Away Pull-Ups @ 40X1, 3 x 5-7 reps, rest as needed

(Got tough quickly)

+

5 min @ 80% effort

10 Ring Dips

5 Box Jumps, 40”

(4 Rounds)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:46)

5 min @ 80% effort

4 Muscle Ups

8 HSPU’s

16 KB Swings, 70#

(3+6)

Rest 5 min ***as soon as you finish 5 min @ 80%, start your 5 min “rest” with a 400m run @ sub 2 min walk/rest the remaining 3 min

(1:52)

5 min @ 80%

5 Pull-Ups

10 Push Ups

15 Squats

(6)

***as soon as you finish 5 min @ 80%, finish with a 400m run @ sub 2 min

(1:58--cut it close lol)

Training Day 3

A. Muscle Snatch + 3 Power Snatch, tough complex in 12 min

(135--couldn't muscle snatch 140)

B1. Front Squat @ 50X1, 4 x 4 reps, rest 60 sec

(166,185,195,205--didn't want to go too heavy because of heavy back squats yesterday)

B2. GH Raises @ 40X1, 4 x 6-8, rest 3 min

(Tough. But did it)

C. Sumo Stance Good Mornings @ 4020, 3 x 12 reps, rest 2 min

(Just the bar)

D. Hollow Hold w/ 10# plate OH and 10# DB b/w feet, 3 x 30-45 sec, rest as needed

(Super tough but did 3 sets of 30 seconds)

+

10 min @ easy pace

3 Wall Walks

10 Hanging Straight Leg Raise

12 Alt Switch Lunge Jumps

(4 Rounds)

Training Day 2

Missed open gym so had to do the class workout.

A. Back Squat-- Build to a tough 3
(325--was super heavy. Almost missed the 3rd rep)

+

7 Rounds
:30 ME Row
:30 Rest
(90 calories)

7 Rounds
:30 Burpee Box Jumps
:30 Rest
(54)

7 Rounds
:30 Power Snatch (115)
:30 Rest
(43)

Training Day 1

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,115,125,135--felt surprisingly good)

B. Power Snatch, 4 x 1.1.1, rest 10 sec + 2 min

(135,155,165,175)

C. Sumo Deadlift @ 31X1, build to a tough triple, not 3RM

(275--didn't go heavier. Felt weird)

D. Single Leg RDL w/ Barbell, @ 30X1, 3 x 12/leg, rest 60 sec b/w legs

(135--will go heavier next time)

E. Back Extensions @ 4022, 3 x 10-12 reps, rest as needed

Testing Day 4

Row 3 x 10 sec MAX EFFORT, rest 2 min **record fastest pace achieved

(1:20)

+

Row 500m for time:

(1:29)

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Rest as needed (10 minutes minimum)

+

“Fran”

21-15-9

Thrusters, 95#

Pull-Ups

(2:22--15 second PR. Could have sped up the pull-ups but my shoulder was hurting a bit)

Testing Day 3

A. Clean & Jerk, build to 1RM

(265--missed the clean twice. Slow pull.)

B. Clean & Jerk, 30 reps for time @ 70% for time:

(7:57--that's much harder than the snatches in my opinion)

C. Front Squat, build to 10RM

(235--after everything else, I'm definitely okay with that)

D. 3 min AMRAP Toes to Bar

(46--one big set of 27 then singles)

+

2 x max rep unbroken Double Unders, rest 2 min b/w sets

(246 then 157--I tripped the first set. I died the second set)

+

Shrimp Squat Test- just testing if you can do them on each side, video 2-3 reps each side

(Totally forgot to do this. I'll do it tomorrow and send it to you.)

Testing Day 2

For time:

10 rounds

4 Burpees

6 KB Swings, 70#

8 Wallball, 20#

(12:14--I died)

Testing Day 1

A. Front Squat @ 30X1, build to tough single, 1RM if feeling good but don’t push it

(305)

B. Squat Snatch, build to 1RM

(215)

C. Squat Snatch, 30 reps for time @ 70%

(7:59)

Rest as needed

D. Muscle Ups- 30 reps for time, no more than 5 in first set

(5:04)

Training Day 14

A. Front Squat, 6, 4, 2, 6, rest 2-3 min b/w sets

(245,265,285,265,245--my squat didn't feel great today, but it worked.)

B. Single Leg RDL w/ BB @ 40X1, 4 x 5/leg, rest 45 sec b/w legs

(135,155,175,175)

C1. Front Lever Tuck Pull Ups @ 20X1, 4 x 4-6, rest 60 sec

C2. Strict pHSPU’s @ 20X2, 4 x 4-6, rest 90 sec **as much deficit as possible

(3". Felt super weak)

D. Barbell Overhead Carry, 4 x 100’, rest as needed **goal is 1RM pres weight

(205 broken into 50'. No more than 10 seconds rest before picking it back up)

Training Day 13

Did class workout instead today. Somebody challenged me.

20min AMRAP

50 Wallballs
50 DU
40 Box Jumps
40 TTB
30 CTB
30 Burpees
20 Cleans (145)
20 Jerks (145)
10 snatches (145)
10 MU
(327--1 round plus 27 Wallballs)

Training Day 12

A. Hang Squat Snatch + Power Snatch, tough complex in 12 min

(195--PR hang snatch)

B. Squat Snatch, 1/30 sec @ 75-90% of A for 12 reps

(185--missed one so did it again)

C. Deadlift @ 30X1, 10, 8, 6 reps, rest 2-3 min

(225,275,315)

D. Front Rack Deficit RFE Split Squat @ 30X1, 3 x 8/leg, rest as needed **front foot on 45# plate

(115--tough)

+

3 rounds for cool down

Row 250m

5-8 Jefferson Curls

Training Day 11

A. Front Squat, 8, 6, 4, 6, 8, rest 2-3 min b/w sets

(245,265,275,245,225--Wowsers.)

B. Single Leg RDL w/ BB @ 40X1, 3 x 8/leg, rest 45 sec b/w legs

(135--still tightens up my back)

C1. Front Lever Tuck Pull Ups @ 20X1, 4 x 4-6, rest 60 sec

(Yes. But hard.)

C2. Strict pHSPU’s @ 20X2, 4 x 4-6, rest 90 sec **as much deficit as possible

(Still can only get 4" with this tempo/scheme)

D. Single Arm KB Overhead Carry, 4 x 100’, rest as needed

(53#)