Testing Day 4

A. Power Snatch, build to tough single for day

(185--pull didn't feel strong after those deadlifts yesterday)

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For time:

10-9-8-7-6-5-4-3-2-1 Power Snatch @ 50% 1RM

5 Burpees after each set (bike 5 cals if you have a bike but if not, do the burpees)

10-9-8-7-6-5-4-3-2-1 Toes to Bar

5 Burpees after each set (bike 5 cals if you have a bike but if not, do the burpees)

(19:40--I'm pretty sure my forearms are still on the bar)

Testing Day 3

A. Squat Clean & Split Jerk, build to 1RM

(265--didn't attempt 275. Sunburned and fluid on my knee)

B. Back Squat, build to 1RM

(335--jumped to 355 when I should have done 345. 355 didn't really feel exceedingly heavy--I just was scared to push. I keep getting really mental. I'm terrified to injure myself again.)

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For time:

Run 800m

21 Deadlifts, 245#

3 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 600m

15 Deadlifts, 245#

2 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 400m

9 Deadlifts, 245#

1 x (5 HSPU’s 3” deficit, 10 Pistols, 15 CTB Pull-Ups)

Run 200m

(25:03--really awful combination for my lower back, but I made it through. Minimal pain on deadlifts. Locked up bad on the 600 and 400 runs.)

Testing Day 2

50 Strict HSPU’s for time:

(5:27--10,5,5,5,4,4,4,3,3,2,2,3 almost failed last rep BUT I got it. No fails otherwise.)

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Row 3 x 10 sec MAX EFFORT, rest 2-3 min

(1:20/5:00 and 64m, 1:21/500m and 63m, 1:20/500m and 64m)

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Row 1500m

**start slow and increase speed ever 250m, last 250m should be at goal 2k pace

(2:30,2:20,2:10,2:00,1:50,1:45)

Rest 3-4 min

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Row 2k for time:

(7:14--I don't understand the reasoning for all the rowing before doing the 2k. It burnt up my forearms and my glutes.)

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Rest as needed (separate session if possible)

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10 rounds for time:

3 Power Snatch, 135#

15 Wallball, 20#

(12:07--rested about 20 minutes.)

Testing Day 1

A. Squat Snatch, build to 1RM

(215--missed 225. I want it so bad)

B. Squat Snatch @ 70%, 30 reps for time:

(5:00 at 155--squat got hard. Only missed 2 reps--number 20 and number 26)

C. Front Squat, build to 1RM

(275--back was SO tight)

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18 min EMOM

1st- 15 Cal Row

2nd- 10 Burpees

3rd- 200m Run

(Yeah. The row was the hard part)

Training Day 18

A. Deadlift @ 225#, 20 TnG, 10, 10, 10 **all TnG, er on the light side since we haven’t done DL 1RM, start new set every 4 min, same weight throughout all 4 sets **if you can’t get through the 20 unbroken, don’t continue the 20, just rest and move into the final 3 sets of 10

(Yes. Glutes and Hams were tight, but it still felt really good. Clean grip--still haven't had to do an alternating.)

B1. Push Press @ 50X2, 4 x 2 reps, rest 60 sec

(135,155,185,205--205 may have been a two rep max for this. Tempo was a little fast down on the second rep, but still controlled)

B2. Supinated Grip Pendlay Row @ 20X1, 4 x 6-8 reps, rest 90 sec **continue keeping super light, focus on good retraction at the back with bar pinned to chest

(75--felt great. Could have gone heavier but obviously didn't since it says remain super light)

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15 min @ easy pace

Row 250m

75’ Overhead Barbell Carry, 135#

75’ Farmer’s Carry, heavy as possible
(5 Rounds--Had to do 53# Farmer's Carry, so not super beneficial. We only had one 70# KB)

Training Day 17

Row 4 min @ 1:53/500m

Rest 3 min

Row 3 min @ 1:53/500m

Rest 2 min

Row 2 min @ 1:53/500m

Rest 1 min

Row 45 sec @ 1:53/500m, rest 15 sec x 6

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Hang Squat Snatch, 4 x 10 unbroken, rest 2 min **start light and stay smooth, focus on BB efficiency

(75,95,105,115--felt pretty good and very smooth)

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Push Jerk, 4 x 10 unbroken, rest 2 min **start light and stay smooth, focus on BB efficiency

(115,135,145,155--last set wasn't quite as smooth, but it felt good still)

Training Day 16

A. Squat Clean + Split Jerk, 1/60 sec for 12 sets, start @ 70% and build off feel but priority on movement quality

(185,185,195,205,215,225,235,235,240,245,250,255--then rested about 2 minutes and hit 265 then rested about 4 minutes and hit 275 clean and missed the jerk)

B. Back Squat @ 40X1, 4 x 2 reps, rest 2-4 min

(275,285,295,315)

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10 min AMRAP

25 Strict HSPU’s, 3” deficit

35 Toes to Bar

AMRAP Muscle Ups in remaining time

(17 MU--got my new gymnastics grips. TTB went a lot more smoothly this week. HSPU felt a lot better, too. Went 5,4,3,3,3,3,3,3,3)

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5 rounds on 3 min running clock

9 Power Snatch, 75#

15 Wallball, 20#

200m Run

(1:23,1:23,1:25,1:27,1:32)

Training Day 15

14 min EMOM

1st- 5 Kipping Deficit HSPU’s @ 6” deficit

2nd- 1 L-sit Rope Climb from seated

(Grip is always gone for that last rope climb)

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3 x Row 3 min @ 1:55/500m, rest 2:00 min

(Yes. Still dying)

Rest 5 min

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For time:

5 rounds for time

5 Power Snatch, 135#

15 Bar-Facing Burpees

(16:12--Burpees)

Training Day 14

A. Squat Clean + Split Jerk, 1/60 sec for 10 sets, start @ 70% and build off feel but priority on movement quality

(185,195,205,215,225,235,245,245,255,265 FAIL. Really want to get that 265. Getting there.)

B. Back Squat @ 40X1, 4 x 3 reps, rest 2-4 min

(225,245,265,275)

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10 min AMRAP

20 Strict HSPU’s, 3” deficit

30 Toes to Bar

AMRAP Muscle Ups in remaining time

(17 MU. Grip was gone. And I'm sore from push-ups Friday still)

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4 rounds

Run 400m

15 Wallball, 20#

Rest 30 sec b/w rounds

(1:52, 2:04, 2:05, 2:10--to end on a positive note, I ran a 1:20, 1:28, 1:29, 1:30. Feels freaking great to run like that again. Though, I am still dying on the runs--or so it feels.)

Training Day 12

14 min EMOM

1st- 5 Kipping Deficit HSPU’s @ 6” deficit

2nd- 1 L-sit Rope Climb from seated

(Grip strength was shot for rope. Only did 4 rounds Rx. The rest weren't so much L-Sit and involved clamping legs to rest.)

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3 x Row 3 min @ 1:55/500m, rest 2:00 min

Rest 5 min

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For time:

3 rounds

90 Double Unders

30 CTB Pull Ups

15 Deadlifts, 255#

(10:26--this was such a mental workout for me. Because I did the workout that involved Cindy and DT yesterday, my grip was shot. My hamstrings and lower back were tight from Deadlifts, so I was worried about injury today. I managed the 255 well, but I was a head case the whole time.)

Training Day 11

A. Power Snatch + Squat Snatch, 1/min for 15 min w/ 2 sec pause in catch of SS, start @ 65% and build off feel, no failed reps

(130,135,135,140,145,150,155,160,165,170,175,180,185,190,195- failed last squat snatch. Literally the most solid day I've ever had snatching to date.)

B. Front Squat @ 13X1, 4 x 3 reps, rest 2-4 min

(185,195,205,215--should have gone heavier, but my legs were a little fatigued.)

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Cindy + DT

3 rounds Cindy + 1 round DT

2 rounds Cindy + 1 round DT

1 round Cindy + 1 round DT

(8:25--won dinner off this workout. My boss said if I got it in under 8:30, he's buying me dinner. WHAT WHAT!!!)

Training Day 10

A. Deadlift @ 195#, 20 TnG, 10, 10, 10 **all TnG, er on the light side since we haven’t done DL 1RM, start new set every 4 min, same weight throughout all 4 sets

(Felt fine. Kept a clean grip with no hook. Working on grip strength)

B1. Push Press @ 50X2, 4 x 4 reps, rest 60 sec

(135,145,155,165--trying to push the weight on this. I really wanna get stronger)

B2. Supinated Grip Pendlay Row @ 20X1, 4 x 8-10 reps, rest 90 sec **continue keeping super light, focus on good retraction at the back with bar pinned to chest

(75--kept it completely pinned to my body every rep)

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15 min @ easy pace

Run 200m

50’ Double KB Overhead Carry, 53#

100’ Farmer’s Carry, 70#/H
(6 rounds + 200m)

Training Day 9

Row 4 min @ 1:55/500m

Rest 3 min

Row 3 min @ 1:55/500m

Rest 2 min

Row 2 min @ 1:55/500m

Rest 1 min

Row 30 sec @ 1:55/500m, rest 30 sec x 7

Rest 1 min

For time:

18-15-12-9-6-3

KB Swings, 70#

Burpees

(10:44--doing all these Burpees after all that rowing is literal death)

Training Day 8

A. Squat Clean + 2 Front Squats + Split Jerk, 1/90 sec for 8 sets, start @ 70% and build off feel but priority on movement quality

(185,195,205,215,225,235,240,245--felt so rough with that extra front squat)

B. Back Squat @ 40X1, 4 x 4 reps, rest 2-4 min

(185,205,225,245--felt much better this time)

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12 min AMRAP

25 Strict HSPU’s, 1” deficit

15 Muscle Ups

25 Toes to Bar

15 Bar-Muscle Ups

AMRAP Toes to Bar in remaining time

(11 TTB at the end. In the first set of TTB, I got to 15 in sets of 3, then I did singles. I almost ripped, so I did lots of singles on bar MU, too.)

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4 rounds

Row 25 Cals

25 Double Unders

Rest 30 sec b/w rounds

(1:17,1:17,1:24,1:32--I ran outta gas.)

Training Day 7

14 min EMOM

1st- 5 Kipping Deficit HSPU’s @ 6” deficit

2nd- 1 L-sit Rope Climb from seated

(Used my legs on the last rope climb and didn't go high enough)

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3 x Row 3 min @ 1:55/500m, rest 2:30 min

Rest 5 min

(I did it. Actually had to stay below a 1:55 to keep it up.)

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For time:

3 rounds

Run 400m

21 Hang Power Snatch, 75#

7 Bar-Facing Burpees

(10:14)

Training Day 6

A. Squat Snatch + Snatch Balance, 1/min for 15 min w/ 2 sec pause in catch of SB, start @ 65% and build off feel, no failed reps

(130,135,140,145,150,155,160,165,165,165,165,165,170,175,185--failed 165 once. That's why I stayed there for a bit)

B. Front Squat @ 13X1, 4 x 4 reps, rest 2-4 min

(185,205,215,225)

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18 min EMOM

1st- 17 Wallball, 20#

2nd- 10 Toes to Bar + 25 Double Unders

3rd- 7 Burpee Box Jumps, 24”

(Only got through 4 rounds and felt like I was going to pass out. Didn't hydrate enough)

Training Day 5

A. Deadlift @ 50%, 20 TnG, 10, 10, 10 **all TnG, er on the light side since we haven’t done DL 1RM, start new set every 4 min, same weight throughout all 4 sets

(185--felt great. Felt it in my back for the first two sets, then I didn't. Tells me I should have warmed up more)

B1. Push Press @ 50X2, 4 x 5 reps, rest 60 sec

(115,135,145,145--the sets at 145 were SUPER challenging. I had to fight really hard to control it down)

B2. Supinated Grip Pendlay Row @ 20X1, 4 x 8 reps, rest 90 sec

(85--I kept it pretty light because I had to feel it out. I wanted to feel myself start the pull from my back.)

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15 min @ easy pace

Run 200m

2 Turkish Get Ups/arm

50’ Single Arm Farmer’s Carry, 70#
(35 on the TGU. Got 6 rounds)

Training Day 4

Row 4 min @ 1:55/500m

Rest 3 min

Row 3 min @ 1:55/500m

Rest 2 min

Row 2 min @ 1:55/500m

Rest 1 min

Row 30 sec @ 1:55/500m, rest 30 sec x 7

Rest 1 min

For time:

18-15-12-9-6-3

Wallball, 20#

Burpees

(10:55--yep. I died)