9/22/17 - 9/29/17

Friday:

A. Power Clean; 1 rep EMOM x 10 minutes - start at 135lbs and add 10 lbs each minute

+

1200m Run @ 80%

+

20min AB Speed Play session

3min @ Z1/easy spin

2min @ 275W

3min @ Z1/easy spin

2min @ 300W

3min @ Z1/easy spin

2min @ 325W

3min @ Z1/easy spin

2min @ 350W 

+

Mobility

A. 235 on Power Clean

Saturday: Comp

Good day of fitness! 

Sunday: Rest

Total off day other than moving around and doing some housekeeping at the gym.

Monday:

A1. DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1;rest 30s

A2. Feet elevated ring rows; 8-10 reps @20x1; rest 30s

A3.DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1; rest 90-2:00s x 4 sets

B1. Bar muscle ups; 4-6 unbroken reps; rest 30s

B2. KB Plank pull throughs on elbows; 30s of movement; rest 30s

B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 4 sets

+

10 Shoulder to overhead 135lbs

20 Wallball

20 Deadlift 135lbs

3 Minute AB @ 200W (Recovery but not 'easy') x 4 sets

A1. 50lbs
A2. Used a box for 10 reps
A3. 50lbs
B1, B2, B3: Did all 6 reps for BMU's with no issues. Used 53lb KB's with no issues and a 20lb vest for the weighted dip holds with no issues for 30 seconds. 
Metcon: It was rough because my quads were still hurting pretty bad from the weekend cramps but I got through it. I broke my WB's, and DL's up only and kept my rounds for the movements between 2:00-2:40 towards the last round. Midline was cashed to be honest. 

Tuesday:

A. Back Rack walk outs; 20s; 440lbs; rest 90s x 5 sets

+

Sled Sprint; 12s @ 95%

1:48 Rest x 12 sets

+

33 Minute EMOM:

1st: 10 Calorie AB
2nd: 12 Burpees

3rd: 15 Calorie Row

A. 440 was nice! lol
Used 2 blues but was crunched for time so I only did 6 sets of sprints. Had a lot going on at the gym.
EMOM: WOW! Good Times even though I did this the week before the comp it wasn't any easier haha. Did it though and had no real physical issues. Just mental anguish.

Weds: TBD

9/18/2017 - 9/25/2017

Monday:

AB; 15s @ high effort

Rest 2 minutes x 4 sets

+

2 Minute AB @ 250-275W

2 Minute amrap:

8 Alternating DB snatches 50lbs

30 Double Unders

2 Minute rest x 5 sets

+

20 Minute easy bike

AB: All 4 sets over 1100
AMRAP: 2+11, 2+8, 2+8, 2+11, 2+8

Tuesday:

A. Power Snatch; 1.1.1.1; rest 20s / 2 minutes x 4 sets - build to a tough complex for the day

B. Back Squat; 5 reps @21X1; rest 3 minutes x 4 sets

C. Close Grip Bench Press; 5 reps @21x1; rest 3 minutes x 4 sets

D1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

D2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

D3. RNT reverse lunges left leg; 8 reps; 

D4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 4 sets 

Wow, I was sore from the 120 DB power snatches. If affected my lifts a little. I couldn't get loose and then jumped in weight too fast. 
A. 165,185,205 for 2 then missed 2 and decided to drop to 195 for last set of singles where I hit all those. Upper back was sore is all. 
B. 185, 225, 245, 265 (Felt slow but wasn't failing at all or wasn't going to fail any reps)
C. 135, 145, 155, 165 (Glad you are working that part of my tricep because it needed it)
Used 26lb KB on Bottom's up. Was just sore and tired so 35 was too tough. Other stuff was fine.

Wednesday:

20min EMOM

1st: 6 Burpees + 6 pull ups

2nd: 6 Burpees + 6 HSPU

3rd: 12 Box Jumps 24"

4th: 45s Row @ 80%

+

40min AB Speed Play session

3min @ Z1/easy spin

2min @ 275W

3min @ Z1/easy spin

2min @ 300W

3min @ Z1/easy spin

2min @ 325W

3min @ Z1/easy spin

2min @ 350W x 2 sets

No issus with EMOM, did all movements were fast and under control. 

AB: Tons of fun said nobody EVER! I was able to keep all my numbers though with an occasional focus loss where I'd have to get back on track speed wise. It was really good!

Thursday: Rest 

EVENT 1a & 1b
14 Minute Workout
Buy-in: 50 Wall Ball Shots (#30)
(completed in a row.)

AMRAP: (I WILL DO ROUGHLY 3 ROUNDS MAYBE 4 I THINK WITH REST)
• 3 Power Cleans (#185)
• 5 Lateral Barbell Burpees
• 7 Airdyne Calories

Teammates will perform one full round at a time. Teams can choose any order to cycle through, but will stick with that order throughout the AMRAP.

EVENT 2a & 2b
7 Minute Workout
Buy-in: 15 Lateral Barbell Burpees
(completed in a row.)

9 Thrusters (#115)
8 Thrusters (#135)
7 Thrusters (#155)
6 Thrusters (#185)

Teams will move through the Thrusters in sequence, completing equal reps at each weight. Teams can choose any order to cycle through, but will stick with that order throughout the workout.

EVENT 3a & 3b
17 Minute Workout
Buy-in: Run 1200 meters
(Teammates can separate from one another, but can only begin the Snatches when final member arrives.)

30 Alternating Dumbbell Snatch (#70)
40 Box Jump Overs (24”)
50 Handstand Push-ups for Rx

Teammates will work through the movements as a team, completing equal reps per person. Teams can choose any order to cycle through, and can switch their order throughout, as long as one person works at a time.

EVENT 4a & 4b
15 Minute Total Time Cap
Athlete 1: 40 Ground to Shoulder (#100/70 D-ball)
Athlete 2: 50 Toes to Bar
LAWRENCE JACOBS IS DOING THIS: 60 Calorie Row

Buy-out: 20 Ring Muscle-ups)
(Split any way; no minimum per person.)

Teammates will perform one movement only in Event 4a. The next athlete/movement can start once the previous has ended. Muscle-ups/Pull-ups can begin immediately after the Row is complete.

9/12/2017 - 9/19/2017

Tuesday:

5 Minute AB @ 75-80% - this should be sustainable - every set should be the same pace/cals

250m Walk as rest x 5 sets

+

Mobility

I kept 345 watts to 374 watts. Averaged 350 and did 75 cals each round. Fell off the wagon last round after 3 minutes. Was just done!

Wednesday:

A. A. 3-Position pause snatch grip deadlift; 1 complex every 2 minutes for 6 sets - build to a heavy complex - gave this to joey as well so you can do it together

B1. RNT reverse lunges right leg; 8 reps ; 20s; rest 15s

B2. Half kneeling bottoms up KB Press @20x1; 8 reps left; rest 30s

B3. RNT reverse lunges left leg; 8 reps; 

B4. Half kneeling bottoms up KB press @20x1; 8 reps rightrest 2 minutes x 3 sets 

C1. DB RDL @30x1; 8 reps; 90s; rest 30s

C2. Hollow body rocks; 45s; rest 60s x 3 sets

A. 145, 155, 165, Missed 175, Hit 175, Hit 185 but it was heavy as fuck. lol

Thursday: Rest

Friday:

A1. DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1;rest 30s

A2. Feet elevated ring rows; 8-10 reps @20x1; rest 30s

A3.DB Single arm Z - Press (keep weight in the 'off' arm in the front rack position); 8 reps @20x1; rest 90-2:00s x 3 sets

B1. Bar muscle ups; 4-6 unbroken reps; rest 30s

B2. KB Plank pull throughs on elbows; 30s of movement; rest 30s

B3. Weighted upright dip hold on rings; 20-30s; rest 2 minutes x 3 sets

+

10 Burpee Box Jump overs 24"

15 Deadlift 135lbs

20 Wallball

3 Minute AB @ 200W (Recovery but not 'easy') x 4 sets

A1,A2,A3: Used 50lb DB's for Single Arm Sets and elevated on a 20"box but only did 8. with the tempo ring rows. Quality was what I was shooting for at the tempo pace.
B1, B2, B3: 6 UB BMU's no issues, 53lb KB on pull though movement, used a 20lb vest for 30 sec holds which got spicy on last set. 
Metcon: 
I did Box facing on all BBJO's, UB DL's, and UB 25lb WB's which each round averaged around 2:00-2:05. I wasn't sprinting or anything but was moving very efficiently. No issues on AB, I kept a 225 Watt output the whole 4 sets. 

Saturday:

A. Back Rack walk outs; 20s; 100-115% 1RM; rest 90s x 4 sets

+

Sled Sprint; 12s @ 95%

1:48 Rest x 10 set

+

3rd: Rest

30 Minute EMOM:

1st: 10 Calorie AB
2nd: 12 Burpees

3rd: 15 Calorie Row

A. 425 on the back rack walk outs (Felt light and heavy if that makes sense haha)
Sled Sprint I used two 45's with no issues. Good sweat!
EMOM:
Went good, kept all AB over 400 watts except 1 or 2 rounds. Burpees were good. Row was good.

Sunday: Rest

9/4/17 - 9/11/17

Monday:

"321 Clean":

For time:

3 Cleans 185

3 Cleans 205

2 Cleans 225

2 Cleans 245

1 Clean 265

1 Clean 275

**I haven't watched the video but try to mimic event as much as possible.  If they're going to have diff bars set up try to have diff bars set up or someone changing your weight fast for you**

-Rest as needed-

18 Minute EMOM:

1st: 4 Muscle Ups

2nd: 4 Sandbag Cleans

3rd: 40s easy assault bike

+

Mobility - hamstring/glute/low back focus

Went swimming super early. Did roughly 500m in 13 minutes.

321 Clean: I powered everything and it took me 1:21. No way I could have squatted faster. Although, if I was gaining time I took a small breather before the 265 and 275. If I don't take that pause I shave at least 5-7 seconds. 275 Power wasn't easy but hit it with no issues.

Emom: I had a 150lb bag and it exploded while using in warm ups. I used the 200 and did only 3 attempts each round. Some were good, some were no reps, and sometimes I just picked it up and put it down opening my hip violently. 

Tuesday:

Cycle

For time:

25 Calorie AB

20 S2O 115

25 Calorie AB

15 S2O 115

25 Calorie AB

10 S2O 115

**Start the first 10 calories at 350-400w but back down and find a groove after that.  Try to hit S2O unbroken or a very quick break and 2 sets total**

+

2 Legless rope climbs

1 regular rope climb

30s Rest

15 Burpee box jump overs

30s rest

3 Minute AB @ 250W x 3 sets

+

20-30 Minute AB easy

Wednesday:

10 Ft HS walk

12 unbroken HSPU

10 Ft HS walk

12 KBS 70lbs

90s Rest x 3 sets

+

10 Minute Row @ 2:00/500m Pace

60s Rest

10 Minute AB @ 250W

60s rest

10 Minute Row @ 2:00/500m pace 

Thursday: Rest

Friday: GG Games