Training Day 13

A1. Strict Press, 5 x 4, rest 1 min @ 105-115 **last set max reps, leave 2 in tank

(105,105,115,115,115--did 6 reps last set)

A2. Wtd Pull Up, 5 x 4, rest 2 min - heavy as possible

(35,35,44,44,44--last rep each set was hard)

+

Build to tough single pause snatch in 10 min EMOM

(165)

Then

Row 1000m

5 Rounds

10 Hang Power Snatches (75)

10 TTB

Run 800m

(12:22)

Training Day 12

A. 2 Cleans + Jerks, build to tough single in 15 min **drop bar b/w cleans

(235--the clean was slow today. Jerk wasn't super strong either)

B. Clean Pull @ 100% of A, 3-5 sets of 3 reps, rest 2-3 min **keep it fast and good pull

(235--stayed as fast as I could)

+

28 min EMOM

1st- Max HS Walk in 20 sec

2nd- 25 sec Bottom of Ring Dip Hold

3rd- 5 Burpees + 10 Toes to Bar

4th- 25 sec Arch Body Rock

Training Day 11

12 min EMOM

1st- 1 L-sit Rope Climb

2nd- 5-8 Strict HSPU’s

(A lot better on rope climb. 8,8,8,7,6,6 on HSPU)

+

3 sets

3 min Row @ 1:52-1:55/500m

2:30 min Row @ 2:40/500m or walk around

(I did the row once for 2:40. Then walked the other time)

+

4 sets

30 sec Wallball, 20# (16,16,16,17)

30 sec rest

30 sec Bike (23,23,23,23)

30 sec rest

30 sec Box Jumps, 30” step down (12,12,12,11)

30 sec rest

30 sec Double Unders (60,60,57,58)

30 sec rest

Training Day 10

A. Front Squat @ 40X1, 5 x 4, rest 2-3 min building @ 195 across, last set to max reps leaving 2 in the tank

(Got 6 reps. Did 7, but the 7th one lost the tempo so I didn't count it)

B. Single Leg Deadlift w/ BB @ 30X1, 4 x 6/leg, rest 2 min @ 135-145

(135--this locks up my back pretty good)

+

BB Cycle Work

10 min EMOM

5 Power Snatch, stay light and focus on good perfect movement **95 again, focus on efficiency and getting comfortable

Rest 2-3 min

10 min EMOM

5 Power Clean to OH, stay light and focus on good perfect movement **95-135 - focus on efficiency and getting comfortable

(This felt better today than it has so far. My calves are what gets tired--of course my lungs, too.)

+

Back Extensions @ 2020, 3 x 12 reps, rest as needed **light barbell on back if possible

3 sets

5 Jefferson Curls, 5-15#

45-60 sec Hollow Hold

(Could only do 45 seconds on hollow hold today. Not sure why.)

Training Day 9

A1. Strict Press, 5 x 5, rest 1 min @ 105 across **last set max reps, leave 2 in tank

(Felt fine. Got 9 reps for the last set)

A2. Wtd Pull Up, 5 x 5, rest 2 min - heavy as possible

(18,26,35,35,35--35 was tough)

+

3 rounds for time:

Run 400m

1 legless Rope Climb

1 Rope Climb

20 Wallball, 20#

(9:30--crapped out on the runs as we discussed)

Training Day 8

A. Hang Squat Snatch, build to tough single for day (above knee)

(165--shoulders hurt, so I couldn't get 170 or higher)

B. Squat Snatch, 1/45 sec w/ 80-95% of A for 15 reps  *goal is no misses

(135--missed a few reps because my right shoulder was lagging. Stopped after 8 reps)

C. Overhead Squat, build to tough double

(225--surprisingly, my shoulders weren't an issue here)

D. Front Squat, build to tough double

(255)

E. Front Rack Step Ups, 2 x 10/leg rest as needed

(115)

Training Day 7

Sunday Cl&J + Pulling + Sport EMOM

A. Clean + 2 Jerks, build to tough single in 15 min

(255--felt super solid)

B. Clean Pull @ 100% of A, 3-5 sets of 3 reps, rest 2-3 min **keep it fast and good pull

(Pulled some weight off down to 235 for the last two of 4 sets)

+

28 min EMOM

1st- Max HS Walk in 20 sec

2nd- 20 sec Bottom of Ring Dip Hold

3rd- 20 sec L-sit Hang from Rings

4th- 20 sec Arch Body Rock

(All was fine. Handstand walk was at least 20 feet each time)

Training Day 6

12 min EMOM
1st- L-Sit Rope Climb
2nd- 5-8 Strict HSPU
(Better on the Rope Climb. The L-Sit was more of a struggle the last two than the grip. The HSPU started at 8 and went to 5.)

+

3 Sets
Row 3 min @ 1:51
Walk around 3 min
(I was going to try and stay on the rower until the first 3 minutes kicked my butt)

+

4 Sets
30 sec Thruster (65#--16,16,16,17)
30 sec Rest
30 sec Bike (21,23,22,22 calories)
30 sec Rest
30 sec Alt DB Snatch (45#--12,12,12,12)
30 sec Rest
30 sec DU (58,56,60,57--small trip ups)

Training Day 5

A. Front Squat @ 40X1-- 4x5; Rest 2-3 min (185)
(Got 7 reps on the last set. Could have done 9-10 reps)

B. Single Leg Deadlift @ 30X1-- 4x6/leg; Rest 2 min
(135--I get super sore from these)

+

Barbell Cycling
10 min EMOM
5 Power Snatches @ 95
(Yes--more comfortable. Still shaky)

Rest 2-3 min

10 min EMOM
5 Power Clean to OH @ 115
(Same as snatches--better but still shaky)

+

Back Extensions @ 2020-- 3x15; RAN
(15# barbell)

3 Sets
5 Jefferson Curls (15#)
60 sec Hollow Hold

Training Day 4

A1. Strict Press--5x5; Rest 1 min
(75,95,105,105, 115)

A2. Weighted Pull Up-- 5x5; Rest 2 min
(18# the whole time. Didn't attempt adding weight this time. Will go heavier next time)

+

3 Rounds
12 Thrusters (95)
8 Burpee Box Jumps
(3:48)

Rest 5 min

21-15-9
Wallballs (20)
KB Swing (53)
(3:00)

Training Day 3

A. High Hang Snatch-- 1RM
(175--Solid lift. Right arm collapsed a little)

B. Snatch-- 1 rep/45sec for 15 reps @ 90-100% of A
(155--missed 6 reps. My technique wasn't super off, but my catch just wasn't happening. I'll record some lifts for you next week)

C. OHS-- Tough Triple
(205--felt super solid)

D. Front Squat-- Tough Triple
(225--Legs were done after the rest)

E. Front Rack Step Ups-- 2x10/leg; RAN
(95--again. Just tired legs after everything else)

Training Day 2

12min EMOM
1st- 1 L-Sit Rope Climb
2nd- 3-8 HSPU
(Last two rope climbs weren't Rx. The height was a lot less.)

+

4 Sets
2 min Row @ 1:51/500m
2 min Row @ 2:30/500m

+

4 Sets
30sec Wallballs (15,15,15,15)
30sec Rest
30sec Bike (23,22,21,21 cal)
30sec Rest
30sec RKB Swing (18,18,18,18)
30sec Rest
30sec DU (52,48,54,54)
30sec Rest

Training Day 1

A. Front Squat @ 40X1-- 4x5; Rest 2-3 min
(165, 185, 205, 205)

B. Single Leg Deadlift @ 30X1-- 4x6/leg; Rest 2 min
(135--didn't increase weight. Felt really good, though.)

+

10 min EMOM
5 Power Snatches
(95--destroyed my lungs but felt good on technique. I got a little sloppy here and there, but I expected that since I haven't really done it in a while)

Rest 2-3 min

10 min EMOM
5 Power Clean to OH
(115--again with the lungs. Felt a lot less sloppy.)

+

Back Extensions @ 2020-- 3x15; RAN

+

3 Sets
5 Jefferson Curls
45-60 sec Hollow Hold
(15# bar. 60 seconds each time. It was a struggle the last one for the hollow hold)

Testing Day 3

A. Deadlift-- Tough triple @ 11X1
(275--didn't feel heavy, but I was too mental to try heavier.)

+

Row 10 sec MAX EFFORT; Rest 2-3 min
(1:28 was my peak all 3 times)

+

Row 2k
(7:26--1:51 avg no HR monitor)

+

Row 1min @ 1:51; Row 1 min 20-30 sec slower
x4

Rest 3 min
Repeat

Testing Day 2

For time:

5 Legless Rope Climb

10 Rope Climb

10 Strict Deficit HSPU's, 4.5"

10 Bar MU

15 Power Snatch, 135#

15 Power Clean to OH, 135#

15 Ring MU's

20 Strict HSPU's

20 CTB

30 Pull Ups

30 TTB

30 Ring Dips

30m HS Walk

50 GH Sit Ups

60 Pistols

60 Wallball, 20#

120 DU's

(I had 60 Wallballs, 3 Snatches, 15 Clean to OH, and 22 GH Sit-ups left. My shoulders started to hurt and hands almost ripped, so I started spacing out bar and barbell movements as much as possible.)

Testing Day 1

A. Front Squat @ 20X1-- 1RM
(275--didn't try any heavier. Probably wouldn't have gotten heavier anyway)

B. Standing Press-- 1RM
(125--failed 135. My old PR is 155)

C. KB Windmill-- 3x5; RAN
(44,53,53--the 53 was a lot of stretch in my left hip/hamstring)

+

7 min AMRAP
10 Thrusters (75)
5 Burpees
(7+6 thrusters--I thought I was dying. My legs and arms didn't like me. But I did it all unbroken at a decently steady pace)

+

5 Sets
12-15 Hip Extensions @ 2022
45 sec Hollow Hold

Training Day 25

A. Front Rack RFE Split Squat @ 3010-- Build to 5RM
(155--surprised myself a little on this one)

B. Snatch Grip Push Press @ 41X3-- 4x3; Rest 90 sec
(115--was super tough at this tempo.)

C. Zombie Squat @ 33X1-- Build to 1RM
(245--first time squatting that heavy in a while, so I'm impressed that I did it on this squat.)

+

21-15-9
Push Press (135)
100-75-50 DU
(6:10--Push Press felt a lot easier, but I still couldn't move fast enough on it.)

Training Day 24

A1. Single Arm DB Push Press @ 31X1-- 5x6-8/arm; Rest 30 sec
(50# was the heaviest I had to work with. Did 8 each set)

A2. L to V Hang @ 20x0-- 5x2-3; Rest 90 sec
(forgot to video. Will try to remember to do it this weekend for you)

B1. Seated DB Arnold Press @ 20X2-- 4x8-10; Rest 30 sec
(30#--got 10 each set until last one)

B2. DB Thumbs Up Reverse Fly's-- 4x12-15; Rest 90 sec
(15#--still tough toward the end)

C. Band Resisted Quarter Squat Pallof Press @ 2020-- 2x12/side; RAN
(Black Band--was back in Crossfit gym)

D. Side Plank Weighted-- 4x30/side; RAN
(35#--held it up with arm extended)

Training Day 23

A. Sled Walk with Harness around Waist-- 5x60 sec; Rest 90 sec
(5 plates--I finally did this right instead of sandbagging it)

B. Double KB Front Rack Walking Lunge-- 5x5/leg; RAN
(53#--felt really good. Was decently tough)

+

3 Sets
Bike 3 min
Rest 30 sec
Bike 30 sec ALL OUT
Rest 3 min
(super tough. Didn't maintain pace)

+

15min AMRAP
3 Strict MU
20 Steps Double KB OH Walking Lunge
3x25 Unbroken DU
(4 rounds + 3 MU--all MU were unbroken. 35# on lunges. DU were fine)

Training Day 22

A1. L-Sit Rope Climb-- 6x1; Rest 30 sec
(Could only do 5 rope climbs. Couldn't even grip the rope for a sixth, but I made it 15' every time)

A2. Deficit HSPU @ 30X2-- 6x5; Rest 30 sec
(worked up to 25# plates this time)

A3. Snatch Grip Deadlift @ 4111-- 6x5; Rest 2 min
(135,145,155--felt fine)

B. Suitcase Deadlift-- 2x12/side; RAN
(70#--was fine as usual)

C. Farmer's Carry-- 3x100' unbroken; Rest 2min
(70--all I had)

Training Day 21

A1. Front Squat @ 42X1-- 4x2; Rest 30 sec
(205,215,215,215)

A2. Single Arm DB Press @ 20X2-- 4x5-10/arm; Rest 30 sec b/w arms
(45--got 7 reps the first set, 6 the second, and 5 the last two)

B. KB Windmill-- 3x5; RAN
(35,44,44--felt super weak)

+

5 min @ 85%
Bike 10 Cal
15 Wallball
25' HS Walk
(3 rounds)

Rest 2 min

5 min @ 85%
35 DU
12 DB Step Ups (35/hand)
8 Ring Dips
(3 rounds--the ring dips slowed me down)

+

5 sets
10-15 Hip Extensions @ 2022
45 sec Hollow Rock