9/28/2018 - 10/5/2018

Friday:

A1. Front squat @30x1; 4 reps; rest 20s

A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets

+

Every 4 minutes for 20 minutes:

5 Bar Muscle Ups

10 GHD sit ups

30s battle ropes or FLR on rings

A1. 235 all 4 sets and UB 50lb lunges 

EMOM 4 MIN: No issues all UB BMU's

Saturday:

Every 6 Minutes for 30 Minutes

10 Burpee sandbag cleans **Light sandbag**

200m Sandbag run

400m Row

+

100m Farmer carry ***If this bothers bicep then skip**

100m Sandbag bear hug carry x 2-3 sets

Went out last night for one of my staff's 50th birthday. Had some drinks and slept in until community WOD. Needed to sweat out the alcohol. My half of the partner WOD was a 400m run, 200m KB Goblet Carry, 100 Air squats that I did sets of 10 on, 75 Burpees all singles with partner, 50 cals on rower, 25 thrusters with 25lb DB's and ended with another 400m run, and 300m KB Goblet Carry. Remember, these were my halves. Felt good to almost vomit and get over the night. 

Monday:

A. Strict ring muscle ups; accumulate 12 reps for quality

B. Strict Deficit HSPU 6-8"; accumulate 15 reps for quality

+

Every 5 minutes for 30 minutes

10 Shoulder to overhead  145lbs

10 AB calories

12 CTB Pull Ups

12 Calorie Ski

A. No misses but realized these are much harder on longer straps. I have some that are short and some rings on long straps. Way different.
B. No issues here
EMOM: All times were 2:15-2:20 with a good amount of rest. All UB C2B"s.

Tuesday:

32 Minute EMOM:

1st: 20 Calorie Row

2nd: 15 Burpees

3rd: 10 toes to bar

4th: Rest

+

Mobility

EMOM: No issues except last row. I missed by 1 cal.

Wednesday:

A1. Back Squat @30x1; 3-5 reps; rest 10s

A2. DB Thrusters; 10 reps 50/hand; rest as needed x 4 sets

+

30 Minute EMOM:

1st: 8 Power clean and jerk 95lbs

2nd: 100m AAR

3rd: 12 Box Jumps 24" - no rebounding

4th: 100m AAR

5th: 16 wallball

A1. 265 for all 4 sets
A2. No issues on Thrusters
30 Min EMOM: All UB WB's. Kept first 3 rounds of AAR to 30 sec per round then it changed to 40 sec for last few sets.

Thursday: Rest

DID WZA 1,2, and 3 before I left for weekend

Friday:

Every 6 Minutes for 30 Minutes

10 Burpee sandbag cleans **Light sandbag**

200m Sandbag run

400m Row

+

100m Farmer carry ***If this bothers bicep then skip**

100m Sandbag bear hug carry x 2-3 sets

DID NOT DO but wouldn't mind doing on TUESDAY actually.

Saturday:

10 Minute EMOM:

20 DU

1 Squat clean - start at 185lbs and build each minute

+

20 Minute amrap @ 75-80%:

5 Front squats @ highest weight from EMOM

10 Calorie AB

10 strict hspu

15 Calorie AB

**Use the AB as recovery so you can keep a sustainable pace throughout the 20 minutes((

DID NOT DO

9/20/2018 - 9/27/2018

Friday:

A1. Front squat @30x1; 5 reps; rest 20s

A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets

+

Every 5 minutes for 20 minutes:

amrap (-1) DB INCLINE Bench press 45-55/hand 

10 GHD sit ups

30s battle ropes or FLR on rings

A1. 165,195,215,235 and 50's on lunges. All felt solid! No issues other than tempo's getting heavy.

Saturday:

Every 7 Minutes for 35 Minutes

10 Burpee sandbag cleans **Light sandbag**

200m Sandbag run

400m Row

+

100m Farmer carry ***If this bothers bicep then skip**

100m Sandbag bear hug carry x 2-3 sets

Did all sandbag cleans with 100lb sandbag and ran with 100lb sandbag just not fast. Switching shoulders at 100m. Row stayed around 148-150 splits.

Carried 70lb KB's for farmer carrys and did bear crawls instead of bear hug. I wasn't having the best training session today due to stupid shit at the gym and interruption's. 

Monday:

A1. Back Squat @30x1; 4-6 reps; rest 10s

A2. DB Thrusters; 8 reps 50/hand; rest as needed x 4 sets

+

30 Minute EMOM:

1st: 10 Power snatch 75lbs

2nd: 100m AAR

3rd: 15 Wallball

4th: 100m AAR

5th: 10 Box Jumps 24" ***No Rebounding :P***

A1: 195, 225, 245, 265 all 6 reps

A2: No issues on Thrusters

EMOM: I started to walk on AAR last round. Back was just a little tight. Nothing major and no issues but needed to catch my breath and see if it was ok. Unbroken WB's with 25lbs which my have cause the back but all in all I was running well 12 to 13 KM/HR and runs were 30 seconds long.

Tuesday: 

28 Minute EMOM:

1st: 20 Calorie Row

2nd: 15 Burpees

3rd: 10 toes to bar

4th: Rest

+

Mobility

WOW! This was tough! Great workout though. I did come short on last two rounds of 20 cals and only got 18 or 19. Sadly but was still able to get UB T2B's.

Wednesday: 

A. Strict ring muscle ups; accumulate 10 reps for quality

B. Strict Deficit HSPU 4-6"; accumulate 15 reps for quality

+

5 Minute timer:

35 Shoulder to overhead 135lbs

35 CTB Pull Ups

remaining time amrap AB calories

5 minute rest

5 Minute timer:

30 Power snatch 115lbs

30 Ring push ups

Remaining time amrap AB calories

5 minute rest x 2 sets

A. Sooooooooooooo, All 10 Strict MU's EMOM with no misses! Pretty stoked about this is movement now. Thanks for programming it. Also glad a friend from another gym gave me a few cues. 
B. Perfect reps all singles
5 MIN S2O & CTB's= 7/7/7/5/5/4 then 10/10/8/7 then 15 cals on AB
5 MIN PSnatch & RPU's=Singles 3:08 then 10/10/4/3

5 MIN S2O & CTB's=5/5/5/5/5/5/5 then 8/7/8/5/3 and fell 2 short of getting back to bike
5 MIN PSnatch & RPU's=Singles 3:27 then 10/10/5/3

Thursday: Complete rest!

9/14/2018 - 9/15/2018

Friday:

Every 6 minutes for 24 minutes:

amrap (-1) DB INCLINE Bench press 45-55/hand 

10 GHD sit ups

30s battle ropes or FLR on rings

+

30s AB @ mod pace

30s rest

30s Single unders

30s rest

30s Row @ mod effort

30s rest x 6 sets

Body is feeling normal again. I used 50lb DB's and did 13 every set, I did GHD's and FLR on ring holds.

I kept my bike from 450-489 watts

I used a Zeus rope for singles and felt great

I pulled around 1200 on the rower

Saturday:

Every 7 Minutes for 35 Minutes

400m Run

500m Row

+

100m Farmer carry ***If this bothers bicep then skip**

100m Sandbag bear hug carry x 2-3 sets

I only did 5 sets because I was feeling dizzy. Not sure what was going on with myself but felt ok when I cooled down. I did the farmers carry no issues but was at the other gym so I didn't have a sandbag. I just did some core work on my own.  

Monday:

A1. Back Squat @30x1; 6-8 reps; rest 10s

A2. DB Thrusters; 8 reps 50/hand; rest as needed x 3 sets

+

25 Minute EMOM:

1st: 10 Power snatch 75lbs

2nd: 100m AAR

3rd: 15 Wallball

4th: 100m AAR

5th: 10 Box Jumps 24"

A1: 225 tempos felt great!

A2: No issues with thruster's either

EMOM: Everything solid and I rebounded the box jumps.

Tuesday: 

30 Minute amrap @ 80%

20 Calorie AAR

20 Calorie Row

20 Calorie AB

+

Mobility

5 Rounds keeping a solid pace on AAR, 1000-1100 watts on rower.

Wednesday: 

A. Strict Deficit HSPU 4-6"; accumulate 15 reps for quality

B. Strict ring muscle ups; accumulate 10 reps for quality

+

5 Minute timer:

30 Shoulder to overhead 135lbs

30 Pull Ups

remaining time amrap burpees

5 minute rest

5 Minute timer:

30 Power cleans 135lbs

30 toes to bar

Remaining time amrap burpees

5 minute rest x 2 sets

A. No issues on HSPU's

B. 9 misses and then a coach from another gym dropped by and gave me some ques and I hit two in a row with only singles. I will send video but after all these years I think I got those finally.

5 Minute Timer:

I died on these sets! 

S2O & PU + 35 Burpees

PCLeans & T2B's 5 Burpees 
S2O & PU + 3 Burpees
PCLeans & T2B's 0 Burpees