AM
Row 250m @ 85-90% effort, rest walk 1 min x 8
averaged :50 – :52
PM
A – DB Lateral step ups x 8/leg, rest 1 min bt legs x 4
30 x 2, 40 x 2 @ 20″
controlling the negative was the hardest part in this. Might have been able to go heavier today but did not want to just drop the leg to the ground.
+
B – Banded lateral monster walks x15/direction, rest 2 min x 3
done
do these all the time in warm ups for sets of 10, and forward and backwards as well. so today to challenge myself more I used a thicker band and it sucked.
+
C1 – Sumo stance good mornings x 6-8, rest 1 min
95 x 8, 115 x 8, 115 x 6 x 2
C2 – Tucked ice cream makers x 4-5, rest 1 min x 4
5 reps across
tried a set from an untucked position but do not feel I did it correctly
+
D – Legless rope climb from seated, 2-3 reps every 2 min x 5 sets (be tight as possible with L-position
2 across
This might be my new least favorite movement! I do not have a ton of pulling endurance from this position at all. After round 1 I had to extend the work to close to EMOM just to be able to continue to pull effectively.
Tuesday – 9/8/2015 – TTT
Monday – 9/7/2015 – TTT
Due to coaching responsibilities had to split today into 2 sessions. I was not going to shirt change myself on my warm up just to get it all in before I had to coach.
A – Squat clean ladder – 1 rep every 30 sec @ 245,255,265,275. Rest 3 min x 4 sets
Done
Changing plates made this a big challenge from 255 to 265. Low back was tired going into today so I am very pleased with fighting for good position on 265 & 275. All loads except for 275 was able to be quick and explosive out of the hole. Always received 275 well just had to be patient before grinding to stand up.
+
B – 1-1/4 Front Squats – 4,4,4,4. rest 3 min
185-205-215-225
+
C1 – Hollow/arch rolls x 20, rest 90 sec
C2 – BB Hip thrusts x 8, rest 90 sec x 4
165 across
Same as last time but I elevated my feet.
+
D – Back rack reverse lunges x 10, rest 2 min x 3
135 across
Had this been in the first session I would have felt confident in my knees to add more load. But after cooling down and warming back up they were still a little tired. The next time these come up, I will be ready to challenge myself more.
+
E – KB high windmills x 7/arm, rest 2 min x 3
35 across.
This is the first time doing these that they felt really effective. I have always had a love hate with them, but today my focus was to execute them perfectly and I now will be looking forward to them the next time.
Saturday- 9/5/2015 – TTT
AM
35 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done
PM
A – Clean grip deadlift – 1 rep every 20 sec @ 285lbs x 25
Felt good here. The tempo the past couple of weeks I have felt weak with the clean grip but today felt quick and the way 285 should feel.
+
B – 6 rounds @ 90%
8 Power Clean singles @ 155lbs
8 Toes to bar
24 Du’s
10:37
Tried to remember round for round timing but lost it 1:27 – 3:20 – 5:01 found a good rhythm at this point with the cleans, getting set up to pull before the bar settled.
directly into
Air bike 50 cals for time (get faster as you go, empty the tank at the end)
Pretty pissed off here. 25 calories in (@ 1:23) was picking up my pace with a goal to hold 500+ watts before I was going to make the final push after that and the chain came off the air bike and the monitor stopped working.
Was nervous but ready to lay it all on the line for this challenge.
Friday – 9/4/2015 – TTT
AM
Bike 5 min @ 85%, rest walk 1 min x 5 sets
done
+
Hip/t-spine mobility
had to do in a separate am due to schedule conflict
PM
A – Below knee hang squat snatch – 1 rep every 30 sec x 20 @ 55-60%
135
+
B – Pressing snatch balance 5×5, rest 2 min
125 x 3, 130 x 2
was very determined to improve on last week. for one, all were pressing snatch balance. 1st set at 130 last rep was a struggle. lst set at 130 had to get more aggressive mentally and fight for all reps.
+
C1 – Narrow hand HSPU x 12, rest 90 sec
didn’t note all times here,
rd. 1 – 10 strict, didn’t trust myself so took a quick break on my head and had to kip the last two.
rd 2. – all strict. last one wasn’t pretty but I grinded through it.
rd. 3 – all strict. last two weren’t pretty but managed to grind through them as well
C2 – DB chest supported reverse flys x 12, rest 90 sec x 3
15
+
D – KB arm bar x 4/arm x 3, rest as needed
35 – 44 – 53
Wednesday- 9/2/2015 – TTT
AMRAP 4 min
Unbroken sets of 10 C2B pullups
5 sets
Goal was 5, first 2 didn’t have a lot of rest b/t. Want to be able to be consistent with that while short rest.
rest 2 min
AMRAP 4 min
Unbroken sets of 20 wallballs
4 sets
Wanted 5, rest was no more than 10-15 seconds, but to get 5 would’ve had to have shorten rest dramatically but didn’t think about this until after. Limiter here is shoulder fatigue.
rest 2 min
AMRAP 4 min
Unbroken sets of 40 DU’s
6 sets
No misses
Maybe could have snuck in one more set had I not planned it out prior.
rest 2 min
4 min row for cals
74
Came out too hot so I tried to slow it down. Tries to stay about 1050 cal/hr, dipped at the 3 min mark for 5-7 seconds and then tried to increase my stoke rate to finish out the last 30 seconds.
+ Rest 10+ min
B – Fat grip deadlift Hold ALAP @ 155lbs, rest 3 min x 3
:48 – :42 – :36.
Once again my right hand was the first to give out, even though I am right handed my left hand is noticeably bigger.
Tuesday – 9/1/2015 – TTT
AM
Row 250m @ 85-90% effort, rest walk 1 min x 6
Fastest round at :49 and slowest at :51
PM
A – DB reverse alternating lunges from deficit x 14 (7/leg), rest 2 min x 4
40 – 50 x 2 – 60
+
B – Goblet lateral lunges x 5/side, rest 30 sec bt sides x 4
Stayed at 53 wasn’t sure with the quick 30 second rest how my quality of movement would be throughout all sets.
+
C1 – Seated good mornings x 6-8, rest 1 min
95 across for 6-8-8
C2 – Negative body levers x 5 SLOW reps, rest 1 min x 3
Went to a negative tuck after the 2nd rep of each round
+
D – DB reverse flys x 8-10, rest as needed x 3
20 x 10, 25 x 8 x 2
Monday – 8/31/2015 – TTT
A – Hang Snatch – 3RM from above knee
185
Just a weird snatch day. Smoked 175 so u had big expectations and then rested too long before doing my 185. At 190 I missed my first attempt, missy hip extension went for it again and was under but didn’t stabilize and meet the bar aggressive enough overhead. Then hit it for a double and missed the 3rd overhead for another technical error. So I just called on a poor day and moved on.
+
B – OHS @ 22X1 – 3,3,3. Rest 2-3 min
215-220-220
The 3rd rep was the killer every time for me. Reps one and two felt strong and easy but after the 2 second hold on rep 3 it was a grind to drive up explosively.
+
C1 – Belly down chinese plank 30 sec full activation, rest 90 sec
Done
C2 – BB Hip thrusts x 6, rest 90 sec x 4
165
Controlled tempo on the way down and a pause before starting the next rep.
+
D – Tucked back lever ALAP, rest 2 min x 3.
Even from a tucked position the back lever has always scared the shit out of me. So Monday, just worked on getting comfortable in this position, it wasn’t pretty but a couple more days of forced work on this and I know I will see some improvement.
+
E – KB high windmills x 5/arm, rest 2 min x 3
Was pressed for time so I had to skip this today (Monday). The good thing is that I normally do 1 or 2 light sets in my warm up.
Saturday – 8/29/2015 – TTT
Poor night of sleep so I knew today would be a grind, but thankful for a little taper yesterday and today.
AM
30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done
+
PM
A – Single leg RDL @ 2121 tempo x 4/leg, 3 sets, rest 90 sec
115 – 135 x 2 sets
Weight was solid on left foot, ankle mobility and balance on right foot was a limiter in increasing load.
+
B – 5 rounds for time
10 deadlifts @ 225lbs
10 burpee over bar
30 DU
9:05.
A couple of things happened here today, I tried to slow the pace down on rounds 1 and 2. About 1:10 or so on round 1 started rd 2 at 1:25 finished around 2:54. In rd 3 the burpee started to take there toll on my breathing. Slowed down a little.
The other thing that happened was I did 3 rounds warm up of 5dl 5 burpee 15 dubs, felt I was really prepared with this warm up but I did not start the workout right away. The takeaway from this reminded me of the regional experience where you warm up and did not go until 15-20 minutes later.
Friday – 8/28/2015 – TTT
AM
Bike 5 min @ 85%, rest walk 1 min x 4 sets
Done
PM
A – Below knee hang squat snatch – 1 rep every 30 sec x 20 @ 50-55%
125
Felt good, quick through hips, good turnover.
+
B – Pressing snatch balance 5×5, rest 2 min
115 – 125 – 130 (last rep was more of a heaving snatch balance) – 115 – 120
+
C1 – Narrow hand HSPU x 10, rest 90 sec
:24 – :27 – :30
all strict
the inside heel of my hands were 21 inches apart, is this narrow enough? Last rep on set 2 and 3 had to take a quick 1-2 second rest in the bottom position.
C2 – DB chest supported reverse flys x 10, rest 90 sec x 3
15
Wednesday – 8/26/2015 – TTT
A1 – Wtd dip – 1,1,1,1,1. Rest 90 sec
53-68-78-98-108
A2 – Wtd pronated pullup – 1,1,1,1,1. Rest 90 sec
45-60-70-80-85
Lats were pretty smoked for an aggressive pull today.
+
B – Seated strict press @ 21X2 x 5-6, rest 2 min x 4
125 x 6, 130 x 5, 135 x 4 (almost killed myself), 140 x 5 (got a spot so I wouldn’t milk myself and had a little assistance on rep 5)
+
C1 – DB push press with 3 sec hold overhead x 10, rest 1 min
45
These sucked!!!! Felt grip here big time on last set
C2 – Fat grip deadlift hold @ 135lbs ALAP, rest 2 min x 3
:59-:57-:48
+
D – 15 min air bike, first 10 sec of each minute fast
Done.