4/13/18 - 4/20/18

Friday:

A. Power Clean + Jerk; 1 rep every 45s until tough single - start at 135lbs and add 10lbs each time

B1. Ring Muscle Ups; 3 unbroken reps; rest 30s

B2. Pistols; 10-12 alternating reps; rest 30s

B3. CTB Pull Ups; 12-15 unbroken reps; rest 2-3 minutesx 4 sets

+

30-25-20 For time:

DB Snatch 50lbs

15 burpee box jump overs after each round

60s mandatory rest after each round

A. 265

B1,B2,B3: UB MU's, UB Pistols, UB 15 C2B's

Metcon: 2:05 on the 30 DB Snatch, 2:05 almost exact on second, and ended at 2:15 on last round.

Saturday:

15.5

27-21-15-9 for time:

Row calories

Thrusters

+

20 Minute AB:

60s @ 350-400W

60s rest/walk

A. 15.5

AB: I have no idea what my time was. Someone reset clock during and I just kept working and didn't think about it. Broke 9's on 27, 11,10 on 21's, UB 15's, UB 9's and kept my row above 1200.

Sunday: Rest

Monday:

21-15-9 For time:

DB Power Clean 50/hand

HSPU

+

20 Minute EMOM:

1st: 5 Strict Pull Ups + Easy AB remaining time

2nd: 10 Burpees + Easy AB remaining time

3rd: 15 Air Squats + Easy AB remaining time

4th: 5 Deadlift 245lbs + Easy AB remaining time

+

Mobility

A. 5:06 Broke up 7,7,7 and 11,10 then, 5,5,5 and 5,5,5, then 9 and 9. Burned something fierce. 

EMOM: Felt great after that workout.

Tuesday:

AB;

40-35-30-25-20 Calories for time

Rest 1:1

+

1 Minute Row @ mod pace

30s rest

1 Minute AB @ mod pace

30s rest

1 Minute Shuttle Run @ mod pace - sub if bothers ankle to ski

30s rest  x 4 sets

+

Mobility

AB: My rounds were 2:20, 2:01, 1:38, 1:16, 53 seconds. Felt great. I managed my first two rounds to stay above 400 watts, then tried to push 500 actually at times for the remaining rounds. Went hard last 12-14 cals of 20 cal set. 

READY for THURSDAY! Doesn't matter what they throw at me! I will do what I know I am capable of doing and see where the chips fall. Thanks!!

Wednesday: Rest

Thursday: AOQ begins

Wednesday: Rest

Thursday: AOQ begins..

4/6/18 - 4/13/18

Friday:

A. Push Jerk + split jerk; 2 + 3; rest as needed x 4 sets 

B. Rope Climbs; 2 reps; rest 60s x 6 sets

C1. Deficit Strict HSPU; 5 reps; rest as needed **Whatever deficit makes the 5 reps tough**

C2. Neutral grip pull ups @30x2; 5 reps; rset as needed

C3. Toes to bar; 12 reps; rest as needed x 4 sets

+

24 Minute EMOM:

1st: 10 Alternating DB Snatch 60lbs

2nd: 10 Burpee box jump overs 24"

3rd: 12 calorie AB

4th: 15 calorie Row

A. 135,165,185,215 was pretty tough
B. No issues on ropes
C1,C2,C3: Same deficit still tough, UB T2B's
EMOM: Hit all numbers until 4th round. Went to singles alternating with DB, and was only able to get 10 cals on AB the rest of the way. Got really tough at the end.

Saturday:

A. Squat Snatch; 1 Rep every 45s until you hit a tough single for the day

B. Partial Clean deadlift (Lift up to the knees - pause 2s - back down); 3 reps; rest as needed x 5 sets

C1. BB RDL @30x1; 8 reps; rest 30s

C2. Double KB Squat @30x1; 8-10 reps; rest 30s

C3. Sorensen hold; 35s; rest 2:30 x 5 sets

+

24 Thrusters 95lbs 

24 Calorie Row

45s Rest

21 Thrusters 95lbs

21 Calorie Row

45s Rest

18 Thrusters 95lbs

18 Calorie Row

**BACK WAS SORE!

A. Worked up to 205 and just missed 215 in the bottom. Felt good though.
B. 305 Again
C1,C2,C3: 185 RDL's and 60lb DB's for squats. No issues with sorenson hold.
Had to break things up today on these thrusters. My midline just felt really sore from DB snatches yesterday. Didn't keep my times but row was steady around 1000-1100 watts.
Monday:

A. Split Jerk; 8 Singles @ 235lbs; rest as needed btw reps

B. Power Clean; 2 TNG reps; rest 3 minutes x 5 sets - Build

+

2017 Masters qualifier #4

2 Rounds for time:

10 Deadlift 315

20 Deficit HSPU 4.5"

30 Front Squat 95lbs

+
30 Minute easy AB

A. No misses

B. 275 for 2 reps and missed 285 barely

C. I did not look at my time before I did this workout. I got 7:39 and last year I got 7:45. Not much better but I will take it I guess. 

Round #1: 5/5 DL's, 8/7/5 on HSPU's, and 8,7,6,5,4

Round #2: 4/3/3 DL's, 5/5/5/5 on HSPU's, and 6,5,4,3,3,3,3,3

Tuesday:

AB;

40-35-30-25-20 Calories for time

Rest 1:1

+

1 Minute Row

1 Minute Single Unders

1 Minute AB

1 Minute Shuttle Run x 6 sets

DID NOT WORK OUT 

Wednesday:

A. Front Squat @31X1; 3 reps; rest 3 minutes x 4 sets - all sets at 235lbs

B1. Seated box jumps; 5 reps for quality; rest as needed

B2. DB Death March; 16 alternating reps; rest as needed

B3. Strict Toes to bar; amrap (-2); rest as needed x 4 sets

+

15 Minute EMOM:

1st: 3 Squat snatch 185

2nd: 15 calorie row

**I want you to do this again with these numbers to not only see how it feels but get more exposure to squat snatch at a higher weight under fatigue**

A. No issues and felt stronger today

B1,B2,B3: 6's on Strict T2B's and all else was good

EMOM: No misses and felt really good but was tough.  My second to last set I did 2 reps instead of 3 by mistake. 

4/2/18 - 4/5/18

Monday:

A. Split Jerk; 10 Singles @ 75-80%; rest as needed btw reps

B. Power Clean; 3 TNG reps; rest 3 minutes x 4 sets

+

1 Rope Climb

5 Deadlift 305Lbs

10 GHD Sit Ups

15 Pull Ups

90s Rest x 5 sets

+
30 Minute easy AB

A. All 10 Singles at 225 and felt great. Leaning a little forward but solid lifts

B. 255 on all 4 sets with no misses

5 Sets: All 5 sets were just around 1:58-2:05 minutes. Everything UB and each round would have been faster but had to jog over to the GHD.

Tuesday:

2 Rounds for time:

25 Calorie Ski Erg

25 Burpees

+

1 Minute Row

1 Minute Single Unders

1 Minute AB

1 Minute Shuttle Run x 5 sets

Ski: 5:06 First round of Cals on Ski Erg was 1:06 and second was 1:28 so if I had to something over I would have slowed down the first round of ski to 1:15 likely.

5 Sets: Kept my row above 1200 watts, and AB around 350 watts

Wednesday:

A. Front Squat @31X1; build to a tough triple at tempo for the day

B. Back Squat; 2 reps @ 80% of 'A'; rest 60s x 5 sets

C1. Seated box jumps; 5 reps for quality; rest as needed

C2. DB Death March; 16 alternating reps; rest as needed

C3. Strict Toes to bar; amrap (-2); rest as needed

+

15 Minute EMOM:

1st: 3 Squat Snatch 185lbs
2nd: 15 Calorie Row

A. 265 w/ tempo

B. 205 on Back Squats 

C1,C2,C3: 30" on SBJ's, I held a 150lb sandbag for death march because I wasn't comfortable holding DB's. 4-6 on Strict Toes 2 Bar. Those could use some work!

EMOM: I screwed up and thought it was 21 cals on rower so my numbers are all messed up. Had I not done that I believe I would have hit all my snatches. First round I hit all 3 and 21 cals, Second round 2 snatches and 18 cals, Three misses and 16 Cals, but then I got it together and Fourth round I got 2 snatches and 18 cals, and last round I got 3 snatches and 18 cals. 

Thursday: OFF DAY

Traps are sore as shit from snatches but overall I feel good.

3/23/18 - 3/30/18

Monday:

18.5 redo

+

2 Minute AB:

30s @ 85%

30s easy

2 Minute Row

30s @ 85%

30s easy

1 minute rest x 5 sets

18.5 redo was 137
Recovery was needed!

Tuesday:

A1. Clean Pulls; 3 reps w/reset btw reps; rest 60s

A2. Power Clean; 1.1.1; rest 10s / 3 minutes x 3 sets

+

10 Deadlift 275lbs

20 AB Calories @80%

Rest 90s x 5 sets

+

15 Russian KBS heavy

20 Calorie Row @ 80%

Rest 90s x 5 sets

+

Mobility / Cool Down

A1, A2: Clean pulls at 225, 245, 275 / Power Cleans at the same weight but missed my third at 275. Then rested 20 seconds and hit it. 
DL Sets: UB DL's and maintained 276 or 288 on the Watts. Every round took around 2:00, 2:02, no more than 2:04. 
KBS Sets: I did not keep track but it was smooth and rower stayed around 1000 watts

Wednesday:

4 Ring muscle ups

12 CTB Pull Ups

20 Calorie AB

Rest 90s 

9 Strict HSPU

15 Toes to bar

21 Calorie Row

Rest 2 Minutes x 3 sets

+

20+ Minute Easy AB

UB here until last round. Arms just got heavy on last set of CTB's but kept the rest UB.

Thursday:

Friday:

A. Push Press + split jerk; 2 + 3; rest as needed x 4 sets - gave this to both you and joey to start moving you back into overhead work.  

B. Rope Climbs; 2 reps; rest 60s x 5 sets

C1. Deficit Strict HSPU; 5 reps; rest as needed **Whatever deficit makes the 5 reps tough**

C2. Neutral grip pull ups @30x2; 5 reps; rset as needed

C3. Toes to bar; 12 reps; rest as needed x 3 sets

+

20 Minute EMOM:

1st: 10 Hang Clean and jerk 60lbs (5/arm)

2nd: 10 Burpee box jump overs 24"

3rd: 12 calorie AB

4th: 12 calorie Row

A. Time under tension! I did 165, 185, 205, 215

B. Rusty but no issues

C1,C2,C3: Great skill session and UB T2B's

EMOM: 60 felt pretty good. Flashbacks from OPEN! Kept my Burpee Box Jumps right round 35 sec and no issues on Bike or Row 

Saturday:

A. Squat Snatch; 1 rep every 30s for 5 minutes; rest 3 minutes x 2 sets *145-165 for both sets - try to have perfect mechanics

B. Partial Clean deadlift (Lift up to the knees - pause 2s - back down); 3 reps; rest as needed x 4 sets

C1. BB RDL @30x1; 8 reps; rest 30s

C2. Double KB Squat @30x1; 8-10 reps; rest 30s

C3. Sorensen hold; 35s; rest 2:30 x 4 sets

+

21 Thrusters 95lbs 

21 Calorie Row

60s Rest

18 Thrusters 95lbs

18 Calorie Row

60s Rest

15 Thrusters 95lbs

15 Calorie Row

A. 155 for both sets. No misses but rusty for sure. All reps weren't perfect but felt great to do the movement again. No real issues. Some wobble here and there. 

B. I used 305 for all 4 pause sets.

C1,C2,C3: 185 RDL's and 35's on KB squats.

Metcon: 7:09 with the two 60 second rests. UB for all three sets and felt really good probably due to the rest breaks lol!.