April 18-21

Fri Apr 18

A- sc clusters- 1.1.1.1.1, 2min rest- 155/ 175/ 195/ 215/ 235lbs

B- 1.25 fs x3, 2min- 185/ 195/ 210/ 225/ 225lbs

+

for time-

7/ 6/ 5/ 4/ 3/ 2/ 1 hsc 185lbs

4 archer pull-ups (2ea)

~6:25

+

7 RFT

5 strict c2b pu

30 DU

5 strict t2b

10 burpees

~12:15

Sat Apr 19

A- heavy 3 tng ps- 175lbs

B- heavy 3 tng pj- 230lbs (240 x2)

C1- 3 tng DL- 365/ 375/ 385/ 395/ 405

C2- 3 fg cgbp- 245/ 255/ 260/ 265/ 270

D- 3 hpc 205lb EMOM x12

+

for time

100 2pd kbs

100 ring dips

~9:09 (4:28 kbs)

+

300s FLR- ~7:28

+

45min mobility/squat

Sun Apr 20

10 rounds 80%

15 Cals watt bike

100m 2 2pd kb farmer walk

30s ea sa handstand hold

~35:09

+

21/ 15/ 9

65lb scott curl

85lb skull crushers

~5:48

Mon Apr 21

part 1

30min watt bike, lvl 18

30s on- ~95 rpm / ~350 Watts

30s off- ~65 rpm / ~225 Watts

~505 Cals, 288 Watt avg, 80 rpm avg

part 2

A- squat snatch- 185lb, groin feeling a little better... it struggled with catch, so called it here...

B- FS- 185(4)/ 205(5)/ 225(4)/ 245(1)/ 260(1)/ 260(1)/ 275(1), feeling better, but not quite there yet...

C- slss-135lbs(4ea) x5, 90s

D- harop curls- 5x5, 60s

~gm2

April 1- April 17, 2014

Tues Apr 1

10min row acc, relax

~2760 (1:49.5- 1:55/ 1:45, felt great!)

+

10min sa plank

~6:50 (5min at 6:55)

+

10min ring support hold (on bars)

~6:50 (5min at 7:20, did tabata style with last set at 30s to finish... ouch)

+

10min squat/mobility

Wed Apr 2

ring work

3 incline pelicans x5

5 ring circles from support, ea x3

30s 1/2 straddle L-sit x3

20s German hang x5

5s straddle front lever x5

5 seated iron cross x5

5 straddle HS wall top to bottom x5

Thurs Apr 3

30min watt bike

- get off q 3min and do 30s ea (60s) single arm chest to wall handstand hold

~ 275 Cals... avg ~300 watts lvl 18

~ HS hold felt great today!... def improvement!...

+

mobility (pc) + squat

Fri Apr 4

5km run ~ 20:48 (7:25/ 6:30/ 6:20)

5min rest

5km row ~ 18:48 (1:52.8, 5320m 20min)

+

squat mobility

Sat Apr 5

for time

4, 5, 6, 7, 6, 5, 4

hpc&j 205lbs

hspu

~14:42

+

5 sets, 60s rest be exercises

1- ng fg sa db press @40x1- 30(8) ea

2- ng pull-ups @50x1- x8

Sun Apr 6

10min bike ez

+

5min sa hs hold acc

~7min (3on, 2min rest, 2on)

+

5x5 ring press outs, 60s rest

Mon Apr 7

20 min watt bike

30s 85-90%- 95 rpm / 350-400 watts

30s 60%- 70 rpm / 250 watts

~ 355 Cals (176/ 179)

+

A- squat snatch- 135lb

B- FS- 190(8)/ 225(4)/ 245(4)

C- bulg bb ss- 45lb x5(ea), 5 sets

D- harop curl / ghd- 5x5, 10lbs, 60s rest

groin really bothering today... def the limiter as the quads felt great on the front squats...

Tues Apr 8

part 1

30min row

~7950m (1:53.3... felt gd)

+

A1- cgbp fg 31x0, 185lb- 10/ 9/ 6,15s

A2- 1.25 dips x10/ 9/ 9, 3min

B1- laying oh (||) tri ext- 65(10) x3, 15s

B2- cable tri press down fg 30x1 x12, 3 sets, 2min rest

C- Scott curl- 85lb x 12/ 10/ 8, 2min

D- calf raises- 300lb x12/ 12/ 10 ,60s

part 2

A- SJ x1 EMOM x10- 225(5)/ 245(5)

B- 3ub (strict) MU EMOM x10

+

3 rounds, 3min rest

10 burpees

20 bj 20"

~ :47/ :43/ :41

+

3 rounds, 2min rest

10 ub ctb pu (strict)

40 ub DU

~ :41/ :42/ :40

+

mob/squat

Wed Apr 9

A- PS x3 tng EMOM x10- 135(5)/ 145(3)/ 155(1)/ 165(1)- felt awesome!!!

B- 5 DL @31x1 on 3min- 315/ 345/ 365/ 375/ 380lb

C- 3 tng DL 275lb EMOM x10- felt gd!

D- 10 gd am q 3min- 95/ 115/ 135/ 155/ 175lbs... last set really felt it in core!!!...

Thurs Apr 10

5 RFT

20 ub wallballs, 30lbs

20 ub kbs, 2pd (american)

50m bear crawl

~16:09

Fri Apr 11

A- squat clean clusters- 1.1.1.1.1, x4, 3min- 135/ 155/ 185/ 205lb, groin so-so, took it ez on groin...

B- 1.25 FS- 5x4- 135/ 155/ 185/ 205lb

+

3min AMRAP- 

6 thrusters 95lbs

6 c2b pu

3min rest, x2

~4+8 // 5+2

+

5 RFT

20 Cals watt bike

10 ghd (incline) sit-ups

10 bj 30"

~12:38

+

5 rounds, 60s rest bw sets

8 sa db press ng/fg 31x1, 35lbs

8 ng pull-ups 31x1

Sat Apr 12

A- PS- 185lbs

B- PJ- 250lbs

C1-DL 5x5- 315/ 365(2)/ 385(2), 60s

C2- cgbp 5x5- 225/235/245/255(2), 60s

D- 3 hpc 185lb q 40s x10

+

10min versa climber

~1226m

- first time trying this... felt ok...

notes- after a full day of work, workout then 20 hours of driving (1300mi), all lifts felt like a struggle/heavy...

Sun Apr 13

rest

Mon Apr 14

part 1

25min Versaclimber

30s on (150+ ft/min)

30s off (~110 ft/min)

~3282ft

- used this bc at the globo, it was this or a rower, and I don't get to have this option usually, so carpe diem...

part 2

A- squat snatch- 135lb, protect groin

B- FS- 135(6)/ 155(6)/ 165(6)/ 185(2)/ 205(2)/ 225(2), felt strong/quick, but top end from what I felt I could handle 

C- slss- 95lbs(5ea) x5, 90s

D- harop curls- 5x5, 60s

Tues Apr 15

30 min ski erg

~6850 (2:11.8 avg/500m)

~5km @22:20

+

A- SJ- 102kg x1 EMOM x10

B- 3 MU EMOM x10 (mix strict/kip sets)

+

4 sets on 3min

10 burpees

20 bj 20"

~:44/ :42/ :39/ :37

+

4 sets on 3min

10 ub c2b pu (switched grips ea set)

40 ub DU

~:39/ :39/ :42/ :39

Wed Apr 16

10min row

~ 2720m (1:50.9)

+

A- 4 DL 31x1- 335/ 335/ 345/ 365/ 385

B- hps 145lb x3 EMOM x10

C- 3 DL 295lb EMOM x10

D- 10 gd am- 135/ 155/ 165/ 175/ 185lb

+

5 rounds, 2min rest

10 OHS 95lbs

60s AMRAP mountain climbers (ea)

~ 70/ 80/ 83/ 86/ 100

Thurs Apr 17

rest/travel 

drive 1400mi (22 hrs)

... tired

~gm2

March 2014

Sat Mar 1

am

10min AB

~61

+

5min MU- 31

4min s2o 185lb- 22

3min legless RC 15'- 10

2min parallette hspu- 4

1min c2b pu- 36

pm

3 RFT 

30 DU

15 snatch 75lb

~2:50

+

100 FS 155lb

~8:19

Sun Mar 2

A- ngbp fg 31x1- 185(10)/ 205(10)/ 225(6)/ 255(3), 3min

B- Arnold press, fg 31x1- 40s(12) x2, 40s(10) x2, 3min

C- bb curl, fg 31x1- 75lb(12) x4, 2min

D- skull crushers- 105lb(10) x4, 3min

Mon Mar 3

A- heavy double hsc high blocks- 250lb

B- 10 145lb sntch- 1:40/ 1:30/ 1:15/ :50

C- 5 RFT

20 2pd kb snatch (alt from ground ea)

40 30lb wb

~18:46

+

mob

Tues Mar 4

5min MU- 27

4min hspu- 37

3min pull-ups- 47

2min hspu- 17

1min c2b- 27 (4 no reps bc of chest)

+

60s watt bike, lvl 20 x4 (Cals), 6min rest

~22/ 26/ 26/ 26

Wed Mar 5

rest

Thurs Mar 6

30min watt bike

- get off q 3min and do 3ea (6) 20" step ups with 2 40lb dbs oh, used fg

~335 Cals (160/ 175... felt gd)

+ (5 min rest)

15min bike

30s 90% - 100+ rpm

30s 50% - 65-70 rpm

~205 Cals total...

+ (5 min rest)

5 rounds ez pace 

20 (10ea) 205lb bb oh A drill steps

10 harop curls

30s straight line body drill

~11:25

+

30min squat / mob

Fri Mar 7

A- ps- 135(3)/ 155(2)/ 175(1) x3, 2min

B- pp/ pj/ sj 1.1.1 q2min x6- 185/ 195/ 205/ 215/ 225/ 240lb (fail jerks)

C- hsc mid thigh rack EMOM x8- 240(5)/ 250(1)/ 260(f)/ 260(1)

D- pendlay row- 185(9)/ 200(9)/ 215(9)

+

3 rounds, 90s rest

10 Cal watt bike (600-650 watts)

15 bj 24"

40 DUs

~ :88/ :78/ :68s

+

mob/squat

Sat Mar 8

15min AMRAP

20 Cals watt bike

15 npubbj 24"

10 ghd sit-ups

~5 rounds + 4 Cals

+

7 RFT

4 DL 365lb

100m farmer walk 2 2pd kb

~14:25

Sun Mar 9

rest

Mon Mar 10

A- OHS 33x1- 225lb

B- 30 FS 245lbs- 7:17

C- 60 OHS 95lb/ 30 DL 225lb- 4:36

Tues Mar 11

10min AMRAP

5 strict pull-ups

5 bar facing dips

5 strict t2b

5 pushups

~10 rounds + 2 t2b

+

2 cgbp 225lb EMOM x10

Wed Mar 12

rest

Thurs Mar 13

10min watt bike

30s 90% lvl 19 (400+ watts)

30s 50% lvl 16/17

~153 Cals

+

A- Arnold press 31x1- 50lbs x8 x5 (6 on last 2 sets), on 3min

B- pollequin raises- 15lbs x8 x5, 2min

C- cable YTM x7.5ea x5, 5 sets

D- 100 25lb plate frwd oh raises ~3:57

Fri Mar 14

A- BS 30x1- 275(2)/ 295(2)/ 295(2)

B- Press- built to 185(1)

C- paused push jerk x1 EMOM x5- 185/ 195/ 205/ 215/ 225lb

D- split jerk x1 EMOM x10- 225(5)/ 240(5)

E- sc- 245 ez, 275(f)

F- 5 tng pc, 1 paused pj e2mom- 185/ 195/ 205/ 215/ 225 (failed paused pj)

G- db row 100lb x6, 3 sets ea, 60s

Sat Mar 15

continuous clock for A/ B/ C/ D

A- 5 min max SJ- 265lb (fail 280lb)

B- 5 min c2w hspu 2" EROM- 16

C- 5 min cgbp 225lb, fg- 15

+

15min AMRAP

10 fg pull-ups

100m waiter walk 2pd kb (50m ea)

10 ghd sit-ups

~6 rounds + 10 + 50m (7 rnds in 15:58)

+

A- 1 sc 225lb EMOM x15

B- FS 3x3- 245(3)/ 265(3)/ 300(1) PR

+

for time:

10 ub squat 275lb

20 ub squat 205lb

30 ub squat 155lb

40 ub squat 115lb

~9:44

Sun Mar 16

30min watt bike lvl 19

- get off q 3min and do 35s FLR rings

~ 410 Cals, 305 watt avg, 79 rpm

- slight ha, but felt much better today relatively speaking... PR by 25-30 Cals

+

5 sets 

front lever lower

60s squat mob

+

30min mob

Mon Mar 17

1sc/ 2lhsc/ 3hhsc/ 4fs- 185lb

+

30min bike

- get off q 3min and do 15 sit-ups

~ 225 Cals (75/ 150)

+

3 sets

1- skull crushers- 115lb x8

2- reverse bbell curl- 75(8)/ 85(8)/ 95(8)

...

soooo sore, leg/adductor/hammy DOMS...

Tues Mar 18

3 rounds ez

60s bottom squat hold 135lb

5 bj 24"

+

3 snatch balance 135lb EMOM x10

+

for time with one bar:

30/ 20/ 10

95lb thruster

185lb pc

~12:49

+ (7min rest)

Cindy (strict, 20min AMRAP of:)

5 pull-ups

10 pushups

15 squats

~27 rounds

Wed Mar 19

10 sets watt bike:

30s 85%

30s 50%

~140 Cals... last 5min ezier bc of HA

+

A- press- 135(5)/ 165(5)/ 185(3) PR/ 155(9) PR, 3min

B- press x6 +15s rest then max reps x2- 

155- 6/1/1, 135lb- 6/3/2, 6/3/2, 3min

C- split press 5050- 95(6) x3, 3min

D- superset, 90s bw sets x3

1- Scott press- 20lb(10)/ 30lb(8) x2

2- DB pp same wt- 25/ 20/ 20

E- superset, 90s bw sets x3

1- lateral raise- 15lb x10, 10, 10

2- db press same wt- 15/ 15/ 15

F- superset, 90s bw sets

1- pollequin raise- 15lb(8)/ 20lb(6) x2

2- Arnold press- 15lb(15)/ 20(10) x2

Thurs Mar 20

A- DL- 315(5)/ 365(5)/ 405(10 PR!)/ 455(4 PR!)

B- RDL, 4" EROM- 225(5)/ 275(5)/ 325(5), double oh grip...

C- PC mod single- 250lb

+

5 rounds alt EMOM

1- 3 pull-ups 2pd kb

2- 3 pendlay row 225lbs

3- 10 harop curls (3 sets wt'd 10lbs)

Fri Mar 21

rest

OR late...

Sat Mar 22

part 1

10 ps 155lb

50m preacher bench push (5 x10, +65lb)

~32:36

part 2

60min AMRAP

400m run

100m OH carry (100 steps) 185lbs

15 Cals watt bike

100m farmers carry 2 2pd kb

100 DU

20 hspu

~5 rounds (62:00... finished hspu)

Sun Mar 23

30min bball

+

A- hip thrusts- 135(10)/ 225(10)/ 315(10)

B- 3 ea flag holds

C- 5 x3 strict t2b

Mon Mar 24

part 1

A- PC & J- 265lbs

B- sc- 265lbs

C- 30 sc 225lbs- 9:35 (pooooo)

+

10/ 20/ 30/ 40/ 50 ub oh lunges 45lbs

~7:50

part 2

A- FS x6/ BS narr x6/ BS reg x6- 185/ 205/ 225lbs, 15s/ 3min

B- bulg split squat 2020 x8ea- 45/45/65

C- do 3 sets of ea, complete in order

1- leg ext 2s at top x8- 80/ 95/ 110

2- leg ext x8- 125/ 155/ 185

3- leg ext 5050 x8- 65/ 80/ 95

Tues Mar 25

5 RFT

5 MU

60s rest

15 burpees

60s rest

~13:22

+

50 ring rows (3:00)

50 strict fg pull-ups (6:45; 9:45)

50 ring rows (3:45; 13:30)

50 t2b (4:25; 17:55)

~17:55

+

sa cable pull down x12, 4 sets- 25/ 32.5/ 32.5/ 35lbs

Wed Mar 26

part 1

60s watt bike

6min rest (ez peddle)

60s watt bike

4min rest (ez peddle)

60s watt bike

2min rest (ez peddle)

60s watt bike

10min watt bike cool down (ez)

~27/ 28/ 28/ 26

part 2

A- press- 145(5)/ 170(5)/ 190(2)

B- press x6 +15s rest then max reps x2- 

135- 6/4/2, 6/4/2, 6/4/2, 3min

C- Arnold press fg 31x1- 40lbs(10) x3, 3min rest

D- 100 30lb db front raise oh- 4:59

+

mob (squat and shoulder)

Thurs Mar 27

60min watt bike

-get off q 3min and do:

1st 10 sets- 35s elevated FLR 

2nd 10 sets- 15 sit-ups

~675 Cal (340/ 335)

+

A- squat 20x1- 275(1) x3, 90s

B- jerk squat x2/ pj x1, 90s- 185(2)/ 205(2)/ 225(1)

C- heavy pj double- 245lbs

+

mobility- pc/squat

Fri Mar 28

rest, OR late with flap

Sat Mar 29

rest

Sun Mar 30

20min row, ez, acc

~5300m (1:53.7), 1:46-1:47 last 1km

+

A1- db fg hammer curl 3x8, 32.5lbs, 15s

A2- db fg laying tri ext 3x12, 32.5, 60s

B1- bb preacher curl 3x8, 85lbs, 15s

B2- rope fg tri ext 3x15, 60/70/80, 60s

C1- db fg curl 3x8, 30lbs, 15s

C2- skull crushers 3x12, 105lbs, 60s

D- calf raises 3x8, 300lbs, 90s

+

5min 1-arm HS accumulation ~10min

+

mobility/squat

Mon Mar 31

30min row

~7955, felt gd, 1:53.7

+

5min sa hs accumulation

~9min (60 on / 60 off x5)

+

mobility/squat

3 x 10 v-sit pancake gd am- 25/ 45/ 45

~gm2

remainder feb 2014

Thurs Feb 20

'rest'- didn't get home from the OR till 03:00 fri am

30min squat day 25

Fri Feb 21

for time: 2/ 4/ 6/ 8/ 10/ 8/ 6/ 4/ 2

OHS 185lbs

MU

~23:37

+ (10min rest)

for time:

20/ 10/ 5

pCJ 135lbs

bar facing burpees

~ 5:43

+

A1- Arnold press, fg 31x1- 35lbs x10, 3 sets, 60s

A2- pollequin lateral raises, 10lbs x10, 3 sets, 3min rest

+

30min squat day 26

-felt weak and like moving through molasses in January today...

Sat Feb 22

part 1

5 sets, on 6min

10 ub DL 315 (felt stronger today)

10 bj 30" (better with rebound, 40-44s)

30s bike (14 Cals ea)

+

25min EZ bike cool down 

~9mi, 230 Cals

part 2

A1- db fg bp @22x1- 100lb x8/ 7/ 6, 10s

A2- 1.25 French press 65lb x8, x3, 3min

B1- ngbp fg 195lb x8/ 5/ ,10s

B2- 1.25 dips x8 x3 sets, 3min

C- Scott curl- 75lb, x3, 60s- 12/ 12/ 8

+

mob- mostly upper body- shoulders/lats

30min squat day 27

Sun Feb 23

20min row

30s 85%

30s 50%

~5326m, 18:47 5km, 1:52.7 avg

+

A- squat twists x10ea- 45/ 135/ 185lbs

B- 5 sets on 3min

1- 3 squat- 275(2)/ 285(2)/ 295lbs

2- 10 strict toes to bar

C- oh lunges- 135lb(3 ea), 5 sets, 60s

D- 5ea flag holds/reps (best 4R/ 1L)

+

mob

30min squat day 28

Mon Feb 24

A- snatch balance- 135(3)/155(2)/185(1)

B- sc- 205(5)/ 215(5)/ 220(5), 2min

C- ghd raises- 15 x3, 2min

+

3 RFT

30 goblet squat 1.5pd

15 power snatch 105lbs

~7:47

+

30min squat day 29

Tues Feb 25

for time

30 t2b

2/4/6/8/10/8/6/4/2- strict pull-up/hspu

30 burpees

~9:46

+

4 RFT

400m run

50 squats

~11:48

+

A- Arnold press, fg @31x1- 37.5lbs ea x 12/ 12/ 10, 3min rest

B- pollequin raises- 10(12)/ 10(12)/ 12.5(12), 2min rest

+

30min squat day 30

Wed Feb 26

20min ez row

~5230m, 1:54.7 avg, 19:07 5km

-13-27 spm, avg 19-21

Thurs Feb 27

rest

Fri Feb 28

3min squat hold 135lb

+

A- FS 30x1- 225lb(2) x3, 2min

B- pp- 185(2)/ 205(2)/ 225(2) (felt heavy!)

C- ps EMOM x8- 135/ 145/ 155(2)/ 165(2)/ 175lb(2)

D- pendlay row x9- 185/ 195/ 205lb (felt solid here)...

+

3 RFT

1km bike

12 burpee box jump overs 20"

~6:53

+

30min bike

- get off q 3min and do 15 sit-ups

~ 316 Cal, 81 rpm, lvl 16, 212 W, 10mi

~gm2

Feb 15-19

Sat Feb 15

20min

0.4mi watt bike

20 goblet squat 1.5pd

40 DU

~7 rounds + bike + 12 gs

+

5 rounds on 3min

8 squat- 225 x3/ 235/ 240lbs

20 incline sit-ups

+

30min squat day 20

Sun Feb 16

10 rounds relaxed

200m run

3 wall walks

~13:20 (6:55/ 6:25)

+

A1- Scott curls- 65(10)/ 85(10)/ 115(3)/ 65(15,fg)

A2- skull crushers- 85(10)/ 115(10)/ 135(3)/ 65(20,fg)

B1- alt seated db fg curls- 40s(6ea) x3

B2- seated oh tri ext fg- 40s(6ea) x3

C- 100 double crunches

+

30min squat day 21

Mon Feb 17

10min bike- lvl 16/17, 150 Cals 

+

A- sc- 270lb (5lb pr)

B- for time:

5/ 4/ 3/ 2/ 1 sc 225lbs

20/ 16/ 12/ 8/ 4 archer pull-ups

~10:57

+

30min squat day 22

Tues Feb 18

20min row Z1/2

~5400m

~18:33 5k

+

on gymnastic balance bars

A- strict toes to hands- 5x5

B- flag hold +dynamic- 5ea side

+

mob

30min squat day 23

Wed Feb 19

21/ 15/ 9

2pd kbs

hspu

~5:24

+

A- DL 5x5- 365/ 385/ 405/ 425/ 455(4)

B- grace- 1:38 (post chain, grip, pp hurt)

+

25min bike ez- 306 Cal, 75-80 rpm

+

mobility

30min squat day 24

~gm2

Feb 6-14

Thurs Feb 6

rest- OR till 2200

30min squat day 12

Fri Feb 7

part 1

A- 100 hspu- ~14:58 [50(5:10) c2w, 50b2w]

B- c2b pu clusters- 1.1.1.1.1, 10s/2min- 20/ 20/ 20/ 35/ 35lb

C- snatch x1- 135(10)/ 155(10)

D- snatch balance- 135(3) x2/ 155(2) x2

+

30 PC 225, 5 t2b EMOM

~8:57

part 2

A- alt e2mom x5 rounds

1- Arnold press 31x1- 40lb(10)

2- 1 strict archer pu, ea

B- alt E2MOM x5 rounds

1- 5 pendlay rows- 205/ 215/ 225/ 235/ 245

2- 15 db side raises- 15lb fg x5 sets

C- alt e2mom x3 rounds

1- Scott curls- 65(15)/ 75(12)/ 85(9)

2- 3 dragon flag pulls

D- alt e2mom x3 rounds

1- 8ea fg Arnold curls 20lbs

2- 5ea fg db ext rot @31x1 20lbs

+

20min 80%

20 (10ea) 185lb oh hold 'A' drill

15 incline sit-ups

7 harop curls

0.5mi watt bike

~6 rounds +20 +3

+

mob

30min squat day 13

Sat Feb 8

42 min-

6min jog

30min watt bike

6min jog

~watt bike, get off q 3min and do 35s FLR, pointed toes, pull hands back and supinate

- lvl 18, 80 rpm avg, 290 watts (most if peddling time spent ~310-325)

- 385 Cals

+

50/ 40/ 30/ 20/ 10

ub thrusters 45lb

back extensions

~13:27

+

mob

30min squat day 14

Sun Feb 9

20min ez row

~1:56 avg, 5150m (19:27 5km), on broken rower...

+

squat- 275(5)/ 295(5)/ 315(4)/ 275(5)

+

30min squat day 15

Mon Feb 10

A- alt e2mom x5 rounds

1- 2 1.25 FS- 225/ 235/ 245/ 255/ 265lb

2- pull-up clusters 1.1.1.1.1- 70/ 88/ 105lb x3 sets

B- 50 BS 265lb- 6:54

C- 100 strict pull-ups- 7:49

D- snatch- x1, 20sets, 135lbs

+

mob

30min squat day 16

Tues Feb 11

5km run- 19:43 (6:22/ 6:21/ 6:20)

5min rest

5km row- 19:10 (5200 20:00), ez recovery... felt better here... hammies/adductors limiter in run, breathing ez, hr only 140s

+

mob

30min squat day 17

Wed Feb 12

A- ps- 185lb- feeling crisper. high catch

B- 30 ps 165lb- 8:19, slow eccentric so no banging weights made this tough... all singles...

C- SJ- 260lb, better

D- PP- 240lb, eh

E- P- 205lb (15lb pr!)... happy here!...

+

30min squat day 18

Thurs Feb 13

rest

30min squat day 19

Fri Feb 14 (valentines)

part 1

A- 3rm ring dip- 135lb

B- 3rm bar dip- 160lb

C- strict L MU- 7 ub

D- 10min AMRAP

10 bar over burpees

10 snatch 165lb

~3 rnds +4

part 2

A- cgbp- fg, 185(10)/ 205(10)/ 210(9)

B- alt e2mom x5 rounds

1- Arnold press, fg 31x1- 40s(12)/ 45s(10) x2/ 45s(8) x2

2- 6 ring press outs

C- alt e2mom x3 rounds

1- 20 db lat raises, fg, 15lbs

2- 5 inverted pelicans

+

10 rounds 80%

11 watt bike Cals

3 ea leg 35lb fg oh step ups 20"

7 harop curls

~21:14

- first round ~3:00, then 2:15, then ~2min/ round for the last 8... comfy pace, hr, 160s

part 3

45min mobility

30min squat day 20

didn't realize it has been so long since a post... 

~gm2

Feb 1-5

Sat Feb 1

rest

30min squat day 7

Sun Feb 2

150 45lb thrusters, 5 burpees EMOM

~6:52

+

row 36min ez- 8500m (rower broke)

+

A- Arnold press 37.5ea, fg 31x1 x12, 5 sets on 3min

B- db side raises, 20lb ea x12, 3 sets

C- 50 25lb plate front oh raises~ 1:51

D- 5x5 heavy bag sit-ups

+

30min squat day 8

Mon Feb 3

A- 3x 1.25 FS, x5 sets- 205/ 215/ 225/ 235/ 245!!!

B- squat snatch- 135(1) x10, 145(1) x10, 155(1) x10... feeling better

C- pull-up clusters- 2.2.2 x5, 30s/3min- 72/ 77/ 82/ 87/ 92...

+

50 FS 225lb

~7:51

+

30min squat day 9

Tues Feb 4

rest/ present

 30min squat day 10

Wed Feb 5

A- heavy PS- 135(3)/ 145(3)/ 155(2)/ 165(2)/ 175(2)

B- heavy SJ- 255lb

C1- pp- 225(2) x3, 235(1) x3, 2min

C2- cgbp- 250(2)/ 260(2)/ 275(2)/ 285(2)/ 300(1)/ 315(1), 2min

D- 4" EROM DL @31x1, 365(3)/ 385(3)/ 405(3), 2min

E- laying db tricep ext- 25s(20)/ 30s(20)/ 35s(15), 2min

+

20min watt bike 

- get off q 2min and do 15 dips with 35lbs.

~ 85 rpm, lvl 17, 260 watts, 210 Cal

+

mobility

+

30min squat day 11

~gm2

Fri Jan 31

Thurs Jan 30

rest

long day in OR

day 5 30/30 squat...

Fri Jan 31

A- ps 135 x1 q 30s x20

B- snatch balance 3x3- 135lb

+

6 RFT

5 MU

10 hspu

~11:57

+

21/15/9

DL 315

bj 30"

~6:23

+

30min watt bike, lvl 17

- get off q 3min and do 3ea (6) db oh stepups, 40lbs ea, fat grip, 20" step

~ 315 Cal

- tough on shoulder stability/mob

+

mob / day 6 30min squat

Glute Lacrosse Ball Mobility; 2min
Hamstring Lacrosse Ball Mobility; 2min
+
3 rounds through:
Ginga Lunge Mobility; 60s ea
Elevated Glute Mobility; 60s ea
Bench Bootstrapper Mobility; 25 reps

long session but overall felt gd... mob was much needed... happy back/PC not wrecked (yet) from DL/bj... progress I think...

~gm2

Wed Jan 29

Wed Jan 29

A- ps- quick high catch- 165lb

B- DL 5" EROM @31x1- 335(5)/ 355(5)/ 365(5)

C- SJ 205 x15 singles

D- alt e2mom x5

1- pp- 205(3)/ 215(3)/ 225(2) x3

2- cgbp- x3- 245/ 250/ 260/ 265/ 275

E- 100 2pd kbs~ 3:48

+

30 day squat day 4...

need to find more room to squat... playing it safe

DL- EROM, felt left glute, area of old injury... not painful, but aware if this upon the extra range mostly... gd to know

SJ felt better, feet to narrow in AP dimension

pp felt light till 225... sticking point 

cgbp felt strong/stable

kbs- grip

~gm2

Tues Jan 28

Tues Jan 28

5 x800m run, 3min rest

2:44/ 2:42/ 2:41/ 2:41/ 2:41

+

3 x 10 hr wall walks 1:1 work:rest

~5:45 (:70/ :65/ :75)

+

mob

+

30min squat- day 3

wall walks felt ok... the stamina here is improving...

800m run- 75-80%, hr 140s, tried to relax, felt ez, breathing was never a issue, just sore/strained adductors/hammies as limiter and was mindful of these muscles... didn't want to push them or overdue it, being the first time I've really run in the last 4ish months (been getting aerobic work done on bike)...

~gm2

Mon Jan 27

Mon Jan 27

A- 1.25 FS 5x5- 185(2)/ 195(2)/ 205lb

B- 15 snatch 145lb

C- 30 clean 225lb~ 6:54 (pr by 4+ min)

D- pull-up 3.3.3 x3 (.5/3)- 35/ 53/ 53 (used fat grips)

E- 5 rounds

2min AMRAP archer ring pull-ups (21ea side in total)

1min bike (~25 cal/round), not an AD

+

mob

A. Lying Chest Opener Mobility; 5min

B. T-Spine Foam Roll Mobility; 3min

C. Lat Foam Roll Mobility; 2min ea

D. IT Band Foam Roll Mobility; 2min ea

E. Quad Foam Roll Mobility; 2min ea

F. Mountain Climber Twist Mobility; 30s ea + 5 dynamic reps per side

+

30min squat day 2

notes-

FS- felt gd to loosen up, doms from thrusters, felt better as sets went

snatches- felt quicker than last week, shoulders more stable/used to catch... felt better than last week, though 10lb heavier... 

cleans- felt ok... last 15 were a grind (quads/glutes standing up was limiter, breathing not a prob, drive off ground and pull never bothered)... started out in sets of 3, then after 5 sets went to singles (no dropping)... last time I did this over a year ago time was 11+... 

pull-ups- felt ok, activating grip helps me focus my scapular activation, which I need I think

archer pull-ups- also helped scapular position (feels better/easier on left side), slow eccentric phase...

bike felt gd... gd turnover...

~gm2

Sun Jan 26

Sun Jan 26

started 30/30 challenge...

30min squat x30 days- complete today (1)

+

30min watt bike

- get off q 3min and do 35s ring plank (FLR)... felt great!... on toes and more forward lean than ever with hands supinated...

~ 335 Cal

+

A- alt EMOM x5 rounds (15min)

1- 5 scott curl- 95lb 31x0

2- 12 tricep rope press down

3- 10 10lb ghd raises

B- 2 FS 225lb EMOM x10min

legs still sore from thrusters on Friday... mostly just quads...

~gm2

Sat Jan 25

Sat Jan 25

part 1

for time

30 MU (strict from seated~ 4:55)

60 hspu (~9:00, 14:00 on the clock)

90 sit-ups

~17:54

part 2

10 min AMRAP 155lb thruster

~ 72 (did sets of 6, roughly on 50s, 36 at 5:00)

+

mobility assess

A- ankle- 15cm (L)/ 13cm (R)

B- shoulder- 18cm (L)/ 16cm (R)

C- ginga lunge- low achilles just above heal bilaterally

D- seated glute- handspan above floor (L)/ handspan above ankle (R)

+

mobility-

A. Seated Neck Mob; 90s ea

B1. Bench Lat Mob; x10 x3

B2. Band Shoulder Rot Mob x5ea x3

B3. Ext Rot Wall Mob; x5 +10s x3

B4. Reaching Tricep Mobility x5ea x3

part 3

10 rounds

1min jump rope singles (100ea set)

1min 25lb db sa oh walking lunge (20ea set)

1min no push-up/no jump burpees (squat thrusts, 20ea set)

+

A- Arnold db press 31x1- 35lbs x10 x5 sets, 2:30 rest

B- cable face rows @3111- x12, 3 sets, 2min rest

notes-

- flew threw the first 1/2 of the MU, pulling fatigue set in around there...

- hspu- a weakness, first time doing more than a few in a workout in a long time... started with 7, then chipped away in sets of 3-4, shoulders

- sit-ups- slow and steady, unanchored, no abmat, felt good to do...

- thruster wod- doing my workouts in the med center gym limits the ability to drop anything, so wanted to attack this in larger sets, but not so large that I couldn't keep a pace... set out doing 6 EMOM, but at 50s, grabbed the bar and went and tried to keep this pace, got tough after set 7, but able to push...

- mob assessment- areas to improve, but this is an improvement of both shoulder and glute compared to a few months ago...

- last part felt gd- nice and ez pace, jumping was relaxed (my sub for run), and squat thrusts (row sub) felt controlled and smooth, lunging with oh db (AD sub for today), felt gd to get some non taxing shoulder stability work, as well as some light resistance on the legs... refreshing after earlier...

~gm2

Fri Jan 24

Thurs Jan 23

rest

Fri Jan 24

A- snatch x1 q 40s x15- 135lbs

B- OHS 22x1 x5, 5 sets, 2min- 135/ 155/ 175/ 185/ 195lbs

+

12min

24 PC 135

12 bj 24"

24 PC 185

12 bj 24"

+

AMRAP

12 PC 225

12 BJ 24"

~1 round + 7pc

shoulders sore... first time snatching (and OHS like this) in a long time...

happy abt PCs through!

~gm2

Wed Jan 23

Wed Jan 22

30min watt bike

- get off q 3min and do 3ea (6) db oh fg stepups 35lb dbs, 20"

~ 320 Cal, kept 85-90 rpm

- oh db stepups getting better/stronger, more stable...

+

A- alt EMOM x 10min

1- 5 sa fg db row 70lb dbs

2- 5 dips 90lbs, @31x1

B- 3 front lever incline pulls EMOM x10

C- 100 cable pull aparts~ 2:18

dips also felt solid and stable... fg rows were grip limited... getting better with grip though I think...

~gm2

Tues Jan 21

Tues Jan 21

A- hpc 185 x3 EMOM x10

B- DL 315 x3 EMOM x10

C- build to a heavy 5 DL- 425lb x5 (!!!)

D- incline pelicans 3x3

+

5 RFT

10m ub yoke walk 600lbs

5 ub pull-ups 70lbs

10 ub harop curls

~14:28

happy abt DL... def improving...

yoke walk (barbell- 75lb more than prior), felt ok... feeling more stable... but, difficult to keep walking back/forth in small space...

haven't done incline pelicans in over a year and excited to have stability, strength and lack of shoulder discomfort to be able to do them, and with the feet elevated on last set!...

most of time on 5 RFT was spent on yoke walk and breathing 30s prior... harop curls slow and controlled... pull-ups difficult... need more work here...

~gm2

Mon Jan 20

Mon Jan 20

am

watt bike, lvl 16

6 rounds

60s 90% (105 rpm)

60s 50-60% (75 rpm)

x3, 3min bw sets

~ 158/ 163/ 171 Cals

(89/ 90/ 91 rpm, 220/ 227/ 241 W avgs)

pm

A- alt q 90s x5 sets

1- squat 290lb x5

2- cgbp 235lb x5

B- sc 245lb

C- 5min AMRAP 155lb step ups 20" ~66

D- 1ea sa neg pu ASlowAP EMOM x6

squats felt ok

cgbp felt gd

sc poor/tweek

step ups felt gd- much more stability stepping up lately after doing the bb and db oh step ups... feeling awesome / stronger here...

~gm2

Sun Jan 19

Sun Jan 19

30min row ez/relaxed

~7954m, 1:53.1... felt gd and relaxed... happy abt this for not rowing in months... felt gd!

+

A- EMOM x12min

1- 5 YTM 20lbs

2- 5ea (10) plate oh torso side bends

~gm2

Sat Jan 18

Sat Jan 18

1min lunge- 32ea

1min hr wall walk- 6/ 6/ 7/ 7/ 9

1min jump rope- 80 ea

1min spider-man crawl- 30 yards ea

1min farmer walk- 2x 1.5pd kbs, fg, 75-100 yrds ea

1min plank- parallette, forward lean

1min skip- A/B sprint drills

x5, ez pace... gd flush...

+

1 parallette hspu EMOM x5

all felt gd to move... needed this today...

~gm2

Fri Jan 17

Fri Jan 17

10 RFT

25 ub 2pd kbs

6 (3ea) fb 35lb (ea) db step ups 20"

~18:28

+

alt EMOM x15min (5 rounds)

1- 7 db fg bp @32x1, 80lb dbs

2- 3 2-position sgdl- 225/ 245/ 265/ 285/ 305lbs

3- rest

+

alt EMOM x9min (3 rounds)

1- 3 fg press 155lbs

2- 3 72lb pull-ups @31x1

3- 15 sit-ups

first part was a grip burner... 

oh db step ups tough but getting better... 5 more lbs that last time I tried them... like the fat grip...

db bp felt solid

snatch grip DL felt stronger in paused positions (off floor, just above knee)

press very tough

pull-ups at tempo tough...

gd day, glad to get it in after a long day in the OR...

~gm2

Thurs Jan 16

Thurs Jan 16

5 sets on 5min

3 hhps- 135/ 145/ 155/ 165/ 165

10 npubbj 20"

21s watt bike- ~600 watts

+

A- 2 FS @33x1 e2mom- 225/ 235/ 245/ 255(!)/ 225(3)

B- alt EMOM x10min

1- 5 skull crushers- 105/ 115/ 125/ 135(3)/ 135(3)

2- 3 scott curls- 105lbs

C- 100 25lb plate frnt raises to OH- 5:45

hard to even hit 600 watts today... did not feel powerful...

snatches were ez till 165- this felt like a struggle, slow under... timid on being aggressive bc of working in the nook...

happy with FS- feeling stronger and more stable...

sc/sc felt ok

raises were new- unbroken (held plate in hand for 15s between sets of 10)... felt looser toward the end in the narrow OH position...

tired, lacked pop, but gd day... 

~gm2

Wed Jan 15

Wed Jan 15

A- 1 sc/ 5 fs/ 5 pj, on 3min x3- 185/ 195/ 205lb

B- 1 sc/ 2 fs/ 2 pj, on 3min x3- 225lb

C- 3 hhpc, blocks above knee, EMOM building- 185/ 195/ 205/ 215/ 225/ 235/ 245lbs... gd pop... slow under...

+ (5min rest)

10min 80%

20 (10ea) 'A' steps 225lb OH hold

15 hr pushups

10 Cals watt bike

~4 +2

+ (5min rest)

10min 80%

10 (5ea) 20" OH bb step-ups 105lbs

15 dips

10 Cals watt bike

~4 +2

+ (5min rest)

10min 85%

2 bar MU

7 back ext 53lbs

12 incline sit-ups

7 Cals watt bike

5 +2

weights moving better, stronger out if hole lately... PJ felt slow and sluggish under... need jerk work...

second part felt gd to move... OH hold getting better and OH step ups a lot stronger and more stable throughout movement... bar MU not taxing...  gd pull...

overall gd day...

~gm2

Tues Jan 14

Tues Jan 14

part 1

watt bike

36x

30s 90% - 100 rpm

30s 60% - 75 rpm

2min rest bw 12/13 and 24/25...

1] 177 Cal, 85 rpm avg, 233 W

2] 188 Cal, 88 rpm avg, 265 W

3] 185 Cal, 88 rpm avg, 263 W

felt ok, struggle to get moving, legs sore from yesterday and operating all day (tight), liked the sweat..

part 2- 

A- DL- 315(12)/ 365(8)/ 415(5), 4min

B- pendlay row- 225(5)/ 225(5)/ 235(5)

C- alt EMOM x10min

1- 5-8s split leg front lever, bar

2- 5 harop curls

happy with DL- didn't feel 'quick and snappy' but did feel solid and strong... was able to hit the 365 without belt and felt stable... used belt for 415...

pendlay rows getting stronger more consistently...

front levers improving...

overall gd day I think...

~gm2

Mon Jan 13

Mon Jan 13

am

60min hike

pm

A- 3 hpc fg EMOM x10- 135(5)/ 155(5)

B- hpc/ hsc/ pp 205lb EMOM x10

C- alt EMOM x10

1- squat 275lb x5

2- 3 strict MU

D- alt EMOM x10

1- cgbp 225lb x5, fg

2- 1ea archer sa pu with 10s neg

felt gd to move in the am

grip work feeling gd- weak link...

squat felt ok- better as sets went

nice to work on MU for a change...

bp felt strong!

pull-up sa neg felt great!... getting better 

~gm2

Fri Jan 10

Fri Jan 10

am

3 rounds ez

5min AD

5 FS 2x 1.5pd kb front rack

15s bridge up

(AD broke...)

pm

A- squat 20x1- 225 x10, 3 sets on 3min

B- DL- fat grip- 135(10)/ 155(10)/ AMRAP 185 in 2min- 12, on 3min

C- pull-ups- EMOM x3- 10/ 10/ 27 (2min fat grip AMRAP on last set)

D- cgbp- fat grip 185(10) x3, on 3min

E- seated press- 135(5) x3, FG, on 3min

+

30min LE mob

felt ok...

spent Sat and Sun sick with fevers/child, upper resp inf and dhad some emesis... starting to feel a little better and hopefully hit it again hard this coming week...

~gm2

Thurs Jan 9

wed jan 8

rest

Thurs Jan 9

30min watt bike

- get off q 3min and do 10 thick grip DB pp with 50lb dbs

~ 330 Cals, 230-260 W, 80-85 rpm

+

30min watt bike

- get off q 3min and do 6 (3ea) OH db step ups, 30lb dbs, thick grip, 20"

~ 330 Cals, 230-250 W, 80 rpm

all felt gd, didn't get any breathing difficulty till min 50... smooth...

could use more OH flexibility...

~gm2

Tues Jan 7

Tues Jan 7

alt EMOM x10min

1- 10 barbell supine rows

2- 10 leaning hr push-ups

+

30min 80%

20 bike cals

20 lunges

10 supine bb rows

~11 +11 cals

+

A- jerk balance- 3x3, 135lb, on 2min

B- 3 hhps (hips) 135lb EMOM x10

C- 5 ghd raises q 30s x10 rounds

D- 100 unanchored sit-ups~ 4:58

all felt gd and quick... 

relaxed day, not too much strenuous movement...

trying to deload a little this week...

~gm2

Mon Jan 6

Mon Jan 6

20min bike

- get off q 2min and do 5 scap retract pull-ups and 10 dips

~ 210 Cal, lvl 17, 90 rpm, 250-330W

- felt gd, recovery day, was planning on rest but happy to squeeze this in... had a job fair in providence, RI after work...

- pull-ups/dips felt so smooth today...

~gm2

Sun Jan 5

Sun Jan 5

am

5 sets on 4min

10s AD for max Watts

4 burpee wall hops

10s AD for max Watts

~1200+ first 10s all sets, last 3 sets hit 1400+, topped out at 1466, this is a best by 150+ watts... output improving

~ 1000-1100 roughly on 2nd 10s intervals... this was brutal, last 7s tough... 

+ (right into)

5 sets on 4min

8 ub wall walks

~ last set did hand release at bottom

~ happy with this many sets of 8 ub

+ (right into)

5 sets on 4min

100 ub DU

~ haven't done in awhile... felt gd...

pm

A- 3pc/ 3fs/ 3s2o 185lb EMOM x10

B- DL- built to a tough 5- 405lb

C- alt q 30s x10 rounds

1- 3 ngbp 185lb afap- felt sharp

2- 3 BS 225lb afap- felt quick out of hole

- on A- more there... could have kept going, and/or used more load... happy with how this felt... 

- DL- didn't feel sharp or powerful here today

- def felt much sharper here on C... felt gd to move this weight quickly... gd DE

~gm2

Sat Jan 4

Sat Jan 4

30s AD 97%, 4min rest, x10

32/ 35/ 33/ 32/ 28/ 30/ 29/ 29/ 28/ 32

- hard to recover after 2nd set (1200 W), but happy with this output... sets over 30 were 1000-1100, rest were 900-1000... 

- felt tough/lactate after ~19-22s... 

- needed that stimulus today

- hit the GI

- avg ~31

~gm2

Fri Jan 3

Fri Jan 3

am

40min AD ez

- get off q 4min and do 40s FLR on parallettes, feet elevated...

~ 561 Cal, felt gd, relaxed...

~ 225 avg Watts, 19.2 mph, 10.0 mets

- spent 15-20s ea round fixing AD part that keeps coming unscrewed... need to find a more permanent fix to this...

pm

A- heavy PC- 265lbs

B- 1 PC q45s x15- 240(5)/ 245(5)/ 250(5)

C- 1pc/2fs 225lb @22x1 EMOM x10

D- tough 5 split jerk- 225lb

E- lower from inv'd ASlowAP EMOM x10

PC felt gd... have not done this weight in awhile and caught it high with min fit movement... happy here... also happy abt volume with load in part b...

FS feeling stronger... PC ez part of this...

SJ- had more... have to b careful in the gym... same for PC- tried 275, but must be careful in little nook with mirrors... will take a pic of this sometime...

all in all- gd day!

~gm2

Thurs Jan 2

Thurs Jan 2

10min 80%

5 OHS 135lb

7 bj 24"

9 cal bike

~ 6 rounds +3

- OHS slow and controlled, felt stable, bj cycled, bike very ez pace...

+ (5min rest)

10min 80%

25m oh carry 185lb

12 kbs 2pd

12 incline sit-ups

~ 5 rounds + 25+ 2

- oh carry felt awesome, very stable today... 6-7m forward/back, 4 lengths

+ (5min rest)

10min 80%

14 step ups, 20"/135lb (back rack)

7 back ext 72lbs

14 Cals bike

7 hr pushups

~ 3 rounds + 14+ 7

- step ups felt so string/stable compared to last time I tried them from back rack- progress...

+ (5min rest)

A- 4 rounds on 3min

1- 5 press- 135/145/155/ 165lb (5rm pr)

2- 5 db row, 75lb dbs

3- 5 YTMs with 7.5lb ea

B- skull crusher- 105(5)/ 115(5)/ 125(5), on 2min

happy with new press 5 rm... need to work on getting it towards bw... getting there slowly...

haven't lifted this much on SC in a long time... getting this strength back slowly...

all in all, gd day...

~gm2

Wed Jan 1

Wed Jan 1

30min AD, acc

- get off q 3min, 3 ub wall walks, slow and steady... all controlled and felt stable

~500 Cal (230/ 270)

- nice recovery, felt strong and didn't breathe hard... encouraging... 71 Cals last interval...

~gm2