6/21/2018 - 6/28/2018

Friday:

GG qualifier #3

+

A1. Bent over DB rows @40x1; 6 reps; rest as needed

A2. Ring Push Ups @30x1; 6-8 reps; rest as needed

A3. Reverse flies @30x1; 8-10 reps; rest as needed x 3 sets

B. Accumulate 20 Sandbag over shoulders @ moderate weight for quality

+

20 Minute AB easy

2:24 Split time and 8:24 finish

Accessory work went well and my arms were shot!

Saturday:

Spartan

Would have crushed this but was doing with friends and my time was 3 hrs and 21 min. Hamstrings and core were on fire from the DB snatches. Got through it though with no cramps. 

Sunday: Rest

Did YOGA this morning. Arms are little sore along with back. Feet are really sore from mud yesterday and my right knee is tender. Relaxing day and then I will hit #4 early tomorrow morning. 

Monday:

GG qualifier #4
+

Rest until full recovery

+

15 Minute EMOM:

1st: 10 Overhead squats 95lbs

2nd: 15 Russian KBS 70lbs

3rd: 10 AB calories

6/11/2018 - 6/18/2018

Friday:

3 Minute AB @300W

3 Minute amrap:

5 CTB Pull Ups

5 Burpees

5 HSPU

5 Burpees

3 Minute rest x 5 sets

**Increased time on amraps this week so will be doing 5 minutes more work which equates to 50% more time (15 minutes vs 10 minutes) total on the amrap side.  Let me know how the AB wattage is too btw (easy / moderate / hard).**

It wasn't easy on set 4 and 5 but had no problem keeping the 300 watts. On all rounds I was able to complete 3+5 on all sets.

Saturday:

10 Deadlift 155lbs

25s rest

12 Tuck ups

25s rest 

10 Alternating Db snatch 50lbs

25s rest 

12 Box Jumps - step down 24"

2 Minute rest x 10 sets

**Decreased rest times so density progression - did box jumps feel ok on the ankle? Also fine with straps in general for the pulls.**

Done with no issues and no pain in my ankle.

Sunday: Rest

Tuesday:

Row 4 x 200m @ 1:52/1:49/1:46/1:43; rest 30sec btw sets
+
1k Row @ 1:55/500m
10 Lateral Burpees over Erg
10 TGU 35lbs (5/side)
Rest 50sec
x2 Rounds
Rest 5min
1k Row @ (same)
15 toes to bar
10 sandbag cleans @ light-moderate weight
Rest 50sec
x2 Rounds

Kept 1:55 on all 4 sets and it was tough on the last 1k. I actually had to lower the damper from 6 to 5 to make the 4th set easier. Unbroken T2B's and no issues or pain with my hips.A1. Weighted pull up; 5 reps; rest as needed **Start at 20lbs and build each set if possible**

A2. Deficit strict HSPU; 5 reps; rest as needed x 5 sets **Start at 2" deficit and build each set if possible**

B1. Suitcase carry; 30s right side; rest 30s

B2. Sandbag bear hug carry; 40s; rest 20s

B3. Suitcase carry; 30s left side; rest 60s x 3 sets

+

1 Minute amrap:

10 Bar facing burpees

Power snatch 155 in remaining time

2 minute rest x 5 sets **This is partial of a main site wod - giving this to a bunch of competitors in general including Joey today**

+

16-20 Minute EMOM based on feel

1st: 10s Right arm only hang + 10 ft HS walk

2nd: 40s Row @ moderate pace

3rd: 10s left arm only hang + 10 ft HS walk

4th: 40s Ski @ moderate pace

I started with 20lbs, then 25,30,35, and 40 to finish with weighted pull ups, and strict was the blue plates with a 10lb, then extra blue, then another 10lbs, then blue. I ended with 3 blues and a 10lb plate

I used a 70lb carry, and 100lb bear hug carry

I did all burpees between 25-30 seconds and got 4 snatches each set. IF I had went any faster I would have failed.

EMOM was all good!
Friday:

GG Qualifier 1 + 1B

+

A1. Bent over DB rows @40x1; 6 reps; rest as needed

A2. Ring Push Ups @30x1; 6-8 reps; rest as needed

A3. Reverse flies @30x1; 8-10 reps; rest as needed x 4 sets

B. Accumulate 20 man makers @ tough weight (no squat)

+

20 Minute AB easy / Cool Down

GG #1+1B 5:41 on the burpee row, and snatched 226 powerish. I caught at around 90 degrees and stood up because it was already locked. I honestly wasn't comfortable squatting that weight. I did 136, 176 in the squat but then felt uneasy and hit everything else above that depth. The sprinting has really helped. I was pulling 1400+ the entire first 40 cals and then for most of the second 40 cals. Good stuff! 

Accessory was awesome! I need a ton of this. hahah

Saturday:

GG qualifier 2

+

Rest until full recovery

+

'Jeremy'

21-15-9 For time:

OHS 95

lateral bar over burpees

GG #2 5:43 and stumbled a bit miscounting etc but all unbroken minus that. Was moving well but my hips were dead. I was sore from the day before. I decided against Jeremy but I don't think 95 would have been a problem so if you program it again I'd love to test. 

6/1/18 - 6/6/18

Friday:

3 Minute AB @300W

2 Minute amrap:

5 CTB Pull Ups

5 Burpees

5 HSPU

5 Burpees

3 Minute rest x 4-5 sets

1. 2+10 / 2. 2+9 / 3. 2+7 / 4. 2+7 / 5. 2+8

Saturday:

10 Deadlift 155lbs

30s rest

10 Tuck ups

30s rest 

10 Alternating Db snatch 50lbs

30s rest 

10 Box Jumps - step down 24"

2 Minute rest x 10 sets

Felt great with rests!

Sunday: Rest

Way more sore than I thought I would be from DL's and Snatches

Monday: 

A1. Snatch Grip Deadlift; 3 reps w/reset; rest 30s

A2. Snatch Pull; 1.1.1; rest 15s / as needed x 3 sets 

B1. Strict Press; 3; rest 15s

B2. Push Press; 5 reps; rest as needed x 3 sets

C1. Bent over DB rows @40x1; 6 reps; rest as needed

C2. Ring Push Ups @30x1; 6-8 reps; rest as needed

C3. Reverse flies @30x1; 8-10 reps; rest as needed x 3 sets

D. Accumulate 20 man makers @ tough weight (no squat)

A1,A2: 225 for all but used straps. In fact, I am going to start using straps more often on snatch movements if that's ok with you?

B1,B2: 165 felt smooth for both

C1,C2,C3: 50's on DB Rows, Push Ups were a breeze, and I used 40's on man makers at a slow pace.

Tuesday:

Row 3 x 200m @ 1:55/1:50/1:45; rest 30sec btw sets
+
1k Row @ 1:55/500m
10 Lateral Burpees over Erg
10 TGU 35lbs (5/side)
Rest 60sec
x2 Rounds
Rest 5min
1k Row @ (same)
15 toes to bar
10 sandbag cleans @ light-moderate weight
Rest 60sec
x2 Rounds  
No issues with any of this. Good day of training. Was able to maintain the row.

Wednesday: 

3 Rounds for time:

21 Calorie AB

15 Deadlift 185lbs

9 CTB Pull Ups

+

20 Minute EMOM - Cool down:

1st: 10s Right arm only hang + 10 ft HS walk

2nd: 40s Row @ moderate pace

3rd: 10s left arm only hang + 10 ft HS walk

4th: 40s Ski @ moderate pace

For Time: 7:46 broke DL's into 5's and C2B's into 3's. Tried to break but keep moving. Not sure if that time is indicative of that.

Recovery cool down was good! No fails on HSWALKS lol