A. PS build to moderate double tng I probably went heavier than "moderate"... Got 205 for sure, maybe 215 - you decide:
B. 7 sets of 15 unbroken power snatches 95# rest as need Done, grip main limiter C. Misfit Shoulder Circuitx3 Done, actually did... Powell raise 3x8 @30X1, 8lb Elbow at side band ER 3x15 Behind back band IR, 3x15 HS walk 3x30' UB D. Hanging knee raise, amrap at 41X2 tempo x5 rest 2:00 10, 7, 6, 6, 6 Grip held out fairly well but abs didn't; tried to actually lift my pelvis at top of each rep rather than just flexing hips
3 sets @ 80,90,100% For time: 50 Wall Balls 40 Cals AD 30 Power Clean 165# 20 S2O 165# 10 OHS 165# rest 10:00 13:06 11:19 11:10 This was all about the barbell; I know I paced the WB and AD faster on the third set but may have actually lost time at the BB, specifically the PC...those were tedious
A. Accumulate 25 MU Negatives, slow and controlled Done + 6 sets 5 Muscle Ups 10 TTB 15 Burpees rest 2:00 (rest 5 min btw set 3/4) All sets UB unless noted 1:53 1:54 1:47 2:00 2:02 (TTB 7-3) 1:45 I guess that's better than last week; the 5 min rest halfway saved me (i.e. my abs) though
B. Speed FS w/chains 10x2 @65% rest 1:00 min Done @225 C. 8 min amrap at 90% of A
30 @260 + 30 min z1 of your choosing 20 min running 10 min rowing Avg HR 120 Max HR 143 (there was some stoppage time included there so I think my working HR was more consistently in the 130s)
A. SJ 10 singles 88% rest 2:00 Done at 285 Not bad, legs started to fatigue on final few reps B. Accumulate 50 strict hspu 3" deficit nft Done Triples and doubles, had about a 60 min break after rep 28 due to PT session; I feel powerful on those just not very enduring + 100 push press for time 95# (5 burpees each time you break) 4:32 (15 burpees) 33-27-25-15 Triceps were blown up after this (back on Aug. 5 I did 75 PP @115 w/5 burpees each break in 5:00, broken up 30-15-15-15...FWIW)
Won't be able to train on Saturday so we're going 5 days in a row this week... A. PS build to moderate triple tng 195...that was moderate B. 5 sets of 15 unbroken power snatches 95# rest as need Done, rested 3-5 min b/w sets; grip and hamstrings felt it the most C. Misfit Shoulder Circuitx2 D. Around the worlds 7x5 each direction rest 2:00 Super-setted C and D just to give my mind a little something to break up the tediousness of the around the worlds
3 sets @ 80,90,100% 10 min amrap 50 Double Unders 30 Wall balls 20# 20 Burpees 10 CTB rest 10:00 2 rnds even 2 rnds + 50 DU + 15 WB 2 rnds + 50 DU + 30 WB + 8 burp (all UB) This was a perfectly terrible combo of mov'ts and reps-I was gasping in the final set trying to keep my breathing in check; muscles were tired but never the limiting factor.
A. Accumulate 15 MU Negatives, slow and controlled Done, felt pretty controlled + 5 sets 5 Muscle Ups 10 TTB 15 Burpees rest 2:00 1:45 UB 1:47 UB 2:03 TTB 6-4 2:09 TTB 6-4 2:05 TTB 4-3-3 My abs were screaming after these, actually after the first set of 5 MUs; I was trying to hold a hollow position on the MU negatives, but they didn't feel fatigued until the first set of TTB and then it hit me hard. I was not expecting that and that's what made me break the TTB on the later sets.
A. Shoulder to OH speed ladder, 185x5, 195x4, 205x3, 215x2, 225x1 rest 4:00x3 :55 :50 :45 Hard but could still do it fairly fast
B. Speed FS w/chains 10x2 @65% rest 1:00 min Done @225 C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @230 Done, not too terrible + 20 min z1 of your choosing Airdyne
A. BTN Split Jerk + OHS (2+1) x5 rest 2:30 255-270-275-285-295 B. 50 Kipping hspu for time 3" deficit 6:40 Set of 10 to start then 5's the rest of the way + :30 85% on AD :30 easy spin x30 603 cals (1206 cal/hr avg) HR avg 142 HR max 162
A. HPS cluster 3.3.3 x5 rest :20/2:00 165 across Caught each rep on high-hang and did vertical-torso TnG style, the last couple reps of each set was tough + 50 Power Snatch for time 95# 3:20 20-10-10-10 Grip became limiter in final 10 reps + C. Around the worlds 7x5 each direction rest 2:00 Did 5 sets and ran out of time
5 sets @60-70-80-90-100% effort: 15 thrusters 95# 15 bar facing burpees 60 double unders Row 250m rest 8 min bw sets 5:15 4:43 4:12 3:35 2:47 Felt like I nailed the effort on this pretty well. I felt really strong and enduring on that final set of 100%. I also liked the fact that my warm-up was pretty much built into this.
A. Strict MU, wtd, 7x1 w/ 3 second eccentric rest 2:00 BW+5, 8, 10, 12, 12, 12, 12 These overall felt really good today, much stronger than previous weeks + 45 min amrap @70% 50 Cals AD 5 MU 10 sets in 42:50, cut it off early to get ready for a consultation
A. Thruster speed ladder, 135x5, 155x4, 185x3, 205x2, 225x1 rest 3:00x5 1:10 (2 attempts @225) 1:08 1:22 1:25 1:32 Really hard, just ran out of power in my legs as well as not being able to breath by the last two bars B. Speed FS w/chains 15x2 @60% rest 1:00 min Done @205 There wasn't much speed on these; those thrusters crushed my spirit and my legs C. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @225 Done, this was actually the least bad piece of the bunch...go figure + 2k row @ 1:52 pace rest 1:00 x3 Avg pace (total time) 1:52.8 (7:31.4) 1:55.1 (7:40.5) 2:01.6 (8:06.6) Just had no motivation or energy left by the time I got here; pretty much stopped trying after the first 2k if I'm honest
A. Clean and Jerk, build to tough single 305, missed jerk on 315 Was happy to get what I got given how my legs felt, I actually missed a jerk at 275 I felt so off; on a better day 315+ goes up easily B1. 6 strict hspu 3" deficit x5 rest 30 seconds B2. 8 strict hspu x5 rest 30 seconds B3. 12 kipping hspu x5 rest 5:00 Done Didn't keep track of how it broke down and I probably rested more than was programmed at points, but I finished it and it wasn't AS miserable as previous weeks + :30 85% on AD :30 easy spin x25 530 cals (1272 cals/hr avg) HR avg 139 HR max 157
B. Squat Clean Cluster (tng) 3.3.3 rest :20/2:00 x5 @225 Done This was really uncomfortable in the last cluster of each set; between my really fatigued legs and sucking wind it was rough + 20 min amrap 20 thrusters 135# 20 burpee box jumps 20" 20 Cals AD 3 rnds even Didn't push too hard on this - I think I used my daily "uncomfortable" points on the clean clusters + D. Around the worlds 5x5 each direction rest 2:00 Done with Amber, we made it pretty tough by the end
10 min amrap 80% 1 Legless Rope Climb 10 Wall Balls 400 meter run 3 even 7 min rest 10 min amrap 85% 50 DU 10 Burpees 7 even 7 min rest 10 min amrap 90% Ascending DL 315# and Burpee Box jump 30" 3,6,9... Rnd of 12 + 15 DL + 12 BBJ That was awful; I pushed at the end to try and finish the round of 15, had I picked it up sooner I coulda finished. In all reality, my effort was probably about 80% on the first 2 sets, 80% through the first 8 minutes of the last set, and then picked up to 95-97% in the last 2 minutes of the last set.
A. Strict MU, wtd, 5x1 w/ 3 second eccentric rest 2:00 BW+ 5, 8, 10, 8, 8 Hard, very hard
B. 3 MU on the minute 15 minutes Done, no misses, hands started to get raw which is what was the worst part + 2k row @ 1:53 pace rest 1:00 x3 Avg pace (total time) 1:53.0 (7:32.2) 1:52.8 (7:31.5) 1:53.0 (7:32.3) HR avg 144 HR max 158 Felt MUCH better than LW, felt so good I didn't want to rest the minute but rather keep right on going and hold the rhythm. Drank 20g CHO and 10g PRO about 10 min before starting, I think that made a big difference.
A. Squat Clean speed ladder, 225, 245, 265, 285 rest 3:00x5 :29 (missed 285 first attempt) :20 :21 :20 :20 285 was tough each time
B. Speed FS w/chains 12x2 @60% rest 1:00 min Done C. 1 PC every 20 sec for 30 reps @255 Scrapped it after about 18 reps, desire was completely gone, I was missing reps, and all I was doing was frustrating myself + 40 min z1 AD Bagged it after 12 minutes; after the clean speed ladder I didn't really feel like exercising anymore
A. Snatch, build to tough single 260 (5lb PR) Felt much faster on second pull than last time full snatching; that was my focus today and all the PS work I think paid off
B1. 4 strict hspu 3" deficit x6 rest 30 seconds B2. 6 strict hspu x6 rest 30 seconds B3. 10 kipping hspu x6 rest 5:00 UB-UB-UB UB-UB-(7,3) UB-(4,1,1)-UB (2,1,1)-(2,1,1,1,1)-(5,1,4) (2,1,1)-(2,1,1,1,1)-(5,2,3) (1's)-(1's)-(3,3,2,2) Hands on plates, hands covering holes, w/abmat between for all reps (not deficit obviously), this was narrower than I've been doing lately and it made it a lot tougher however I think this will be good for my triceps strength (got a nice pump too:) + :30 85% on AD :30 easy spin x20 407 total cals (1221 cal/hr avg) Tried to be 1800+cal/hr during :30 work intervals HR avg 143 HR max 158 Legs burned pretty good but it was never miserable to keep it over 1800 cals/hr
A. BTN Split Jerk + OHS (3+3) x5 rest 2:30 225-230-235-240-250 Felt less awkward than LW
B. Squat Clean Cluster 2.2.2 rest :20/2:00 x5 @225 Not bad, no real issues here + Grace 1:52 (previous PR was 2:2? I think) Broke into 20-5-5 (from watching video, first break was :15, second break was :10); forearms and hamstrings burned the worst, maybe should've dropped my hips in the start position but was worried about saving my quads
A. Strict MU, amrap unbroken x6 rest 2:00 2-3-2-2-2-1(1) Last set I just got lazy so I did an extra single to make up for it B. 3 MU on the minute 12 minutes Much easier than LW, no misses; figured out to wait to "sit up" just a moment longer to allow my body to rise a bit further before transitioning, made a big difference in some of my lockouts + 2k row @ 1:53 pace rest 1:00 x3 Avg. pace (total time) 1:53.2 (7:33.1) 1:53.7 (7:34.9) 1:55.4 (7:41.8) HR avg 139 HR max 155 This was surprisingly more challenging than I anticipated, mainly my leg endurance, might have been a little under-carbed which may have contributed.
A. Squat Clean speed ladder, 205, 225, 245, 265 rest 3:00x5 :21 :19 :19 :18 :17 This was fun
B. Speed FS w/chains 10x2 @60% rest 1:00 min Done at 205 (estimated FS 1RM), felt fast C. 1 PC every 20 sec for 30 reps @255 This crushed me, first 15 felt great then I ended up squat cleaning rep 19, completely missed rep 27, then rested for about an extra minute then nailed the final three reps + 30 min z1 Run Done, about 4800m (6x800m loop) HR avg 139 HR max 152 This appears to be a lot farther than last week, but I think the discrepancy comes from our 400m loop actually being a little more than 400m
10 min amrap 80% 5 DL 315# 10 TTB 400 m run 3 rnds + 5 dl + 10 TTB (5 TTB more than LW) Run felt smoother this week 10 min rest 10 min amrap 80% 30 Wall balls 20# 30 Double unders unbroken 10 burpees 3 rnds + 30 wb + 30 du + 4 burp (4 burpees more than LW) Felt like I could sustain relatively well, burpees actually seemed the slowest (heavy legs) 10 min rest 10 min amrap 80% 500 meter row 10 CTB 5 S20 225# 3 even (5 more S2O than LW) Had to get a bit uncomfortable to finish the third round 10 min rest 10 min amrap 80% 30 Cals AD 5 Squat Cleans 225 3 rnds + 29 cals (1 cal less than LW...boo to me)
A. Strict MU, amrap unbroken x6 rest 2:00 2-2-2-2-2-2 B. 3 MU on the minute 10 minutes Done, final rep of last 4 sets was tough, I felt kinda heavy today, oh and I missed after the first rep of the eighth set, rested til next minute, did 2, then finished with 3 UB on final sets + 5k row for time 17:40.5, 4.4 second PR HR avg 165 HR max 180 Leg soreness from Saturday and yesterday definitely held me back. Was hoping for 1:45 pace and 17:30 total time which I think with fresher legs I could do.
A. Squat Clean, build to tough single 325 (PR is 335)
B. Speed BS w/chains 12x3 @65% rest 1:00 min Done at 275, brief pause in bottom of each rep to minimize SSC, all reps felt relatively fast and powerful C. 1 PC every 20 sec for 30 reps @245 Done, tough at end but not awful; most reps felt really great, some I could tell my timing was just a hair off and it affected how high I caught them + 30 min z1 Run Done ~4000+ meters HR avg 133 HR max 145
Respect the Rack 2015 Don't know exactly how many reps I did, but it was easily 100-200 total front squats with weights from 135-225, with I'm guessing most of the reps at 185. I did sets of 10 whenever I did 135 or 155 and 5's when I did 185 or 225. Quads and glutes will definitely be sore tomorrow and beyond.
A. Split Jerk, build to tough single Fast and sharp through 315 Got 325 but with a slight press-out so called it there This ties my PR from about two years ago
B. 50 strict hspu for time 7:51 (previous PR was 9:07) 3 every :30 through 48 then final 2 reps + 1 min AD max cals 100% (warm up well and give it everything you've got) AD couldn't keep up; it only read 25 cals when I was done and I know it must've been somewhere between 40-50; oh well
A. Strict MU, amrap unbroken x6 rest 2:00 1-2-2-2-1-1, pretty fatigued by final set B. 3 ub MU on the minute for as long as possible Done up until 8th set when the strap came lose and nearly hit me in the face causing me to miss the third rep so I keep going, got 9th set, failed on third rep of 10th set and called it there; strict MU definitely pre-fatigued me + 500 meter row 1:36 pace (terminate set if >.5 difference) rest 2:00 x8 1:36.0 1:36.1 1:36.1 1:36.1 1:36.1 1:36.1 1:36.0 1:36.0
A. Speed BS w/chains 12x3 @65% rest 1:00 min Done at 275, got pretty tired by the end, hard to keep pushing maximally on each rep B. 1 PC every 20 sec for 30 reps @225 Done, felt pretty fast and explosive, caught them all quite high
+ 40 min z1 AD Done, 650 cals (avg 975 cals/hr) avg HR 125 max HR 150 (did 30' HS walk at 15, 25, 33 min, which is what spiked the HR)
10 min amrap 80% 12 Burpee to 6" 9 DL 275# 6 TTB 4 rnds + 18 reps 126 (total, down 14 reps from LW) 10 min rest 10 min amrap 80% 3 MU 6 Wall balls 30# 9 Burpee box jumps 30" 4 rnds + 3 MU (75 total, 65 reps LW, not having WW sped this up) 10 min rest (Extra 20 min rest here, waiting for class to organize) 10 min amrap 80% 500 meter row 15 hspu 5 PC 225# 2 rnds + 90m Low effort here, HSPU felt rough 10 min rest 10 min amrap 80% 50 Cals AD 50 Double unders 20 CTB 2 rounds even, much better effort on this than last week
A. 5-8 jerks at 315#, rest as needed Went 7 for 8, missed first rep only; seemed to figure out timing and bar oscillation on final 4 reps, that's when they really started to click
B. 15 strict hspu for time x7 rest 2:00 :56 (7-5-3) 1:58 (5-3-2-2-1-1-1) 2:00 (3-2-2-singles) 2:52 (3-2-singles) 2:43 (3-2-singles) 3:36 (3-2-singles) 4:00 (3-2-singles) 18:05 total working time which averages 1 rep every 10 sec + 100% effort :45 AD rest 5:00 x8 34 38 38 40 39 35 (had an extra ~3 min rest after this set) 37 36 9 more total cals than last week
A. Speed BS w/chains 10x3 @65% rest 1:00 min Done, thought it would be tougher than it was, did catch a little more bounce than previous weeks but don't feel like that was a bad thing B. 1 PS every 20 sec for 30 reps @185 SO MUCH BETTER than previous weeks, no misses and even though I surely got fatigued they never got sloppy or felt slow; video is final 5 reps
Very pleased with my actual performance today. Sometimes my results of a given training session are just so-so and I just have to do the work. Today however I was actually happy with my results. Things that may have contributed: ate a pizza last night while watching the Packer game, 3 eggs and ~1C oatmeal for breakfast today, 1/2C cottage cheese and 1 apple mid-morning snack, pre-workout was 1 serving each Spark and Mass Impact and 1.5 servings O2 Gold. Training time was about noon. Bodyweight about 224. A. 1-10 CTB for time 3:20, 50 sec PR Could've maybe started the last set sooner but I knew I was gonna be well under my previous time regardless so didn't feel the need to risk missing, very pleased with this
+ 500 meter row 1:37 pace (terminate set if >.5 difference) rest 2:00 x8 1:37.0 1:37.0 1:37.1 1:37.0 1:37.1 1:37.1 1:37.0 1:37.1 This actually wasn't as terrible as last week; maybe I hit some sort of breakthrough. Or maybe it was just a good day.
A. Front Squat, 5, 5, 5, 3, 3, 3, 30X1, rest 3:00 275x5 275x5 275x5 285x3 290x3 295x3 B1. 5 Squat Cleans 135 rest :30 x4 B2. 5 Squat Cleans 185 rest :30 x4 B3. 5 Squat Cleans 225 rest :30 x4 B4. Amrap Wall balls ub rest 3:00 x4 80 35 30 20 165 total SO challenging mentally to go deep on each while knowing what's still to come C. Hanging L raise accumulate 4:00 Did 3 min then ran out of interest and time, but mostly interest, if I'm being honest
10 min amrap 80% 10 Burpee to 6" 10 DL 275# 10 TTB 4 rnds + 20 reps = 140 total reps (140 LW) 10 min rest 10 min amrap 80% 2 MU 4 Wall Walk 6 Wall balls 30# 8 Burpee box jumps 30" 3 rnds + 2 MU + 3 WW = 65 total reps (62 LW)
10 min rest
10 min amrap 80% 500 meter row 10 hspu 5 PC 205# 2 rnds + 500m + 10 HSPU + 2 PC (2 PC more than LW) 10 min rest 10 min amrap 80% 50 Cals AD 50 Double unders 15 CTB 1 rnd + 50 cals + 50 DU + 2 CTB I'll admit a very half-hearted attempt on this final set
A. 5-8 jerks at 310#, rest as needed Went 6 for 8, missed 2 & 4; figured out my rhythm after that second miss, in fact was planning on stopping after 5 good lifts but the 5th one felt so good I decided to go for a 6th
B. 12 strict hspu for time x7 rest 2:00 :26 (UB) :26 (UB) 1:30 (5-2-2-1-1-1) 2:30 (singles) 2:43 (singles) 2:50 (singles) + 100% effort :45 AD rest 5:00 x8 Cals: 36 36 37 36 35 37 35 36 I know for a fact I heard the AD slow down significantly in the final 15 sec of the last 3 or so sets, so I'm dumbfounded as to how I maintained my total calorie output throughout; after the first couple sets I did conscientiously use my arms more so maybe that made up for the drop off from my legs P. S. Lactate build-up in my quads like no other. It was like doing the last minute of a 2k row PR effort...8 times
A. Speed BS w/chains 10x2 @65% rest 1:00 min Done at 275 B. 1 PS every 20 sec for 30 reps @185 Done, missed a handful of reps throughout, I just feel like with more rest I could nail all of them a lot more cleanly
+ 30 min z1 AD Done, only 367 cals, took it real easy I guess
A. 5 strict pull ups/5 kipping pu/5 ctb x9 sets rest as need Done, grip failed on final couple of sets, so much so that I couldn't get CTB on last set; but when I can hang on they feel great
B. 1 max effort set farmer carry, 180#/per handle 132' (70' course) Had a blister forming on left hand that might've kept me from getting a full two lengths + 500 meter row 1:38 pace (terminate set if >.5 difference) rest 2:00 x8
Hurt pretty good after just the third set; my mechanics were getting a bit sloppy on the last few sets.
