Tuesday- Bike 3 x 10 sec MAX EFFORT - note peak wattage, RPM, and/or Speed

+

6 min Bike Test

*record total Cals, Avg Watts, Avg RPM/Speed, Avg HR, Peak HR

+

16 min EMOM

1st- 7 CTB Pull Ups + 20 Double Unders

2nd- 15 Wallball, 20#

3rd- 20-30 sec HS Hold

4th- 30 sec Hollow Rock

10 sec AD

1350 watts; 130 kph

1500 watts; 134.5 kph

1500 watts

6 mins

93.1 cals

343 avg watts

39.2 kph

No HR metrics I couldn't find my Fitbit.

No EMOM. Haven't slept at all since Friday courtesy of life. Looking forward to a full night of sleep tonight. Feel like trash.

Monday-

Hip Flexor stretch

Glute activation work

+

A. 2 Snatch Pulls + Squat Snatch, build to tough complex in 15 min

B. Power Snatch, 5 @ 95#/min for 10 min **focus on efficiency and tech

C1. Back Squat, 3 x 12 reps, rest 2 min

C2. Strict Deficit HSPU’s, 3 x 5-6, rest 2 min

+

3 rounds

10 GH Raises @ 20X0

15 GH Sit Ups @ 2020

A. 195. And I was surprised. Felt in slow motion

B. Done

C1. 205, last set was super gnarly.

C2. 45# plate deficit.

Metcon

5:36

Saturday-

A. 2 Squat Cleans + Jerk, build to tough single in 15 min **drop bar b/w cleans

B. Front Squat, 3 x 7 reps @ 70ish%, rest 2-3 min

C. Single Leg BB RDL @ 20X1, 3 x 6/leg, rest 2 min

+

3 sets

Row 2 min @ 2k PR pace

AMRAP Unbroken Wallball, 20# **go to absolute failure, no pausing or rest.  As soon as you break rhythm, stop.

Rest 2 min

+

1 x Max Unbroken Muscle Ups

Rest as needed

1 Less rep than above

Rest as needed

1 less rep than above

**example- first set you do 7 unbroken, rest until you can get 6 unbroken then 5 unbroken

A. 245. The first 245 clean felt wicked good. The second was tougher. And the jerk was solid tho

B. 235 done

C. 75, 105, 105. Balance was the hard part. But once I had that it was ok.

Row 1:53; 1:54; 1:55

Wall balls 21; 21; 12

No hesitation just picked up the ball right after the row and went till I saw stars or the ball hit me in the face. Ugh.

MU- ironically I got 7 MUs then 6,5.

Friday-

3 sets

Row 3 min @ 2k PR pace, rest 3 min

+

A1. Push Press, 4 x 5, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min+

+

4 rounds for time:

Run 400m

12 KB Swings, 70#

12 Toes to Bar

Row done

1:53.3 794m

1:53.6 792m

1:54.6 785m

Ouch. Those rows were super tough to keep pace! Especially in this heat.

A1. 145# done

A2. Done

Metcon

14:21

I honestly think my calves are too weak for my new heavier body weight. Every time I run or do anything high impact they get trashed.

W1

Thursday-

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. High Hang Squat Snatch, build to tough single in 10 min

B. Squat Snatch, 1/min for 45 sec for 15 reps @ 80-95% of A

C. Back Squat @ 30X1, 5 x 5 reps, rest 2-3 min @ 75% 1RM

D1. Front Rack Step Ups, 2 x 10/leg, rest as needed

D2. Back Extensions @ 20X1, 2 x 20 reps, rest as needed

Did a mixture of Kossack squats and cross over step ups plus some serious k star mobility for my hip.

A. 165. And squeezed down in that hole by the skin of my teeth.

B. Done at 155

C. 285 done.

D1. 95# done. And those got tough on my shoulders front rack feels off. Lats could be tight.

D2. Done. Good burn.

Tuesday- Run + Clean + Long Aerobic

Run 2 x 200m @ goal mile pace, rest 1-2 min

Run 1 x 400m @ goal mile pace, rest 3-5 min

+

Run 1 mile for time:

+

Full Recovery

+

“Karen”

150 Wallballs for time:

Both 200 around :50 secs or so
400m around 1:30 was faster then what I thought I could sustain

Mile was 6:53 which is about average for me but considering how fat I am right now I'll take it!

Karen (I hate Karen with the passion of a thousand burning suns)

11:34 shoulders felt it worse than legs. And I looked up my old Karen PR was 11:30, 4 years ago. Those darn wall balls are my kryptonite!

Monday- Mvt warm up (glutes) + Position Snatch + Snatch/MU Density + SL/Pull Density

3 sets not for time:

20 Lateral Crossover Box Step Ups

5 KB Windmill each arm

10 Goblet Kossack Squat each side, focus on stretch at bottom

+

A. Squat Snatch, build to tough set in 12 min **if you’re feeling it, go for it, if not, stay light and get some reps in at lighter weight

+

“Isabel”

30 Power Snatch @ 135# for time:

Rest fully

+

30 Muscle Ups for time **no more than 5 unbroken

Warm up done

A. Practiced at 135-165# then gave myself 2 attempts at 200#. Missed both barely begins me. I caught both but the bar just kept creeping further behind me til I could not hold it any longer.

Power snatches- 4:47 quite sure that cut my old PR by half!

MUs- 7:22; quite sure that doubled my PR lol!

Ugh. Down side to having put on 15# since the open.

Saturday- Clean Density + Long MAP (squatting/bending)

A. Clean, 1/min @ 85-90% x 10 min

+

3 sets

Row 1000m @ Z2

5 Front Squats @ 72.5% *can take from rack if needed

Bike 40 Cals @ Z2

5 Deadlifts @ 70-75%

A 235# done. Felt kind of good for once.

Did not do the metcon correctly. Wrote it down wrong before going to the box. Did the following

3 sets

1k row

5 FSQ 235#

18:44

Rest

3 rounds

40 cal AD

5 DL 305

14:36

Friday- UB strength + UB Gymnastics stamina + short tester

3 sets

5 Hanging shoulder CAR’s each direction

10 Band Pull Aparts

5 Kneeling Thoracic Rotations each side- https://www.youtube.com/watch?v=aCEKBGRhSBQ

A1. Split Position BB Press @ 20X2, 4 x 3-4, rest 60 sec

A2. Single Arm Bent Row, 4 x 8/arm, rest 30 sec b/w arms

+

18 min EMOM

1st- 1 Legless Rope Climb

2nd- 2 Muscle Ups + 5 HSPU’s

+

For time:

50 Squat Snatch, 95#

Warm up done

A1. 135x 3 reps, last set did 4 reps

A2. 70#

EMOM 18 done

Snatches

9:44

Did the first 10 in under a minute. Then died. For the record it was 110 degrees inside the box tho. That heat was killer.

Thursday- Mvt warm up (glutes) + OHS + Snatch + BSQ + Core (bending)

3 rounds not for time:

15 Banded X-Walks each direction

10 Kip Swings on Bar with tight hollow/arch positions

10 Goblet Kossack Squat each side, 20-30# weight **focus on stretch at the bottom

+

A. Overhead Squat @ 12X1, 4 x 3, rest 90-120 sec

B. 3-Position Snatch (high hang, above knee, below knee), 1 set/90 sec for 7 sets

C. Back Squat @ 30X1, 5 x 3 reps, rest 2-3 min

D1. L-sit Hang- 4 x 20-30 sec, rest as needed

D2. Banded Good Mornings, 4 x 30 reps, rest as needed

Warm up done

A 195 all 5 sets. My left wrist and thumb are literally the limiting factor.

B. 145 4 sets 135 for last 3 sets.

C. 255, 285, 285, 315, 315

D1. :20 secs right hip feels pain when elevating my leg.

D2. Done

Tuesday- Run + Clean + Long Aerobic

Run- 4 x 400m, rest 60 sec **progress each one should be faster

+

A. Squat Clean, 3 @ 65%/min for 8 min

+

24 min EMOM

1st- 10 Wallballs + easy bike…

2nd- 20-25 sec Bottom of Ring Dip Hold + easy bike

3rd- 8 Muscle or Power Snatch, 65# + easy bike

4th- 30 DU’s + easy bike

Run done. And I think it's the first time I actually completed all 4 runs speeding up each round. Last one at 1:30.

A. Done at 175 in singles.
EMOM done.

Really achy today. And T Rex armed.

Monday- Mvt warm up (glutes) + Position Snatch + Snatch/MU Density + SL/Pull Density

3 sets not for time:

20 Lateral Crossover Box Step Ups

5 KB Windmill each arm

10 Goblet Kossack Squat each side, focus on stretch at bottom

+

A. Pause Squat Snatch, build to tough set in 12 min **3 sec pause in catch of snatch

B1. Snatch, 10 x 2 TnG @ 70%, rest 45 sec

B2. Muscle Ups, 10 x 3/4, rest 45 sec **alt each set b/w 3 and 4

+

16 min EMOM

1st- 10 Front Rack Walking Lunges, 115#

2nd- 6-10 CTB Pull Ups

+

2 min Wall Facing HS Hold for tim

Warm up done

A) 195. Pull was kind of weak but I was kind of surprised I got down quick.
B1) 6 complete sets at 150# then ripped my hands precisely were I grip the bar
B2) 6 complete sets stopped because of the tear. But these were a struggle today.

EMOM16. Done. Still feeling my right hip but not nearly as bad as going over head.
CTB 10,10,10,10,10,8, 10,8
 Luckily the tear on my hand is below my pinky so it didn't bother my CTB.

Saturday- Clean Density + Long MAP (squatting/bending)

A. Clean, 1/min @ 85% x 10 min

+

3 sets

Row 1000m @ 2:07/500m

5 Front Squats @ 72.5% *can take from rack if needed

Rest 60 sec b/w sets

+

3 sets

Bike 50 Cals

8 Deadlifts @ 70%

Rest 60 sec

A. Done. Felt much better than last week. Still feeling like I'm missing a little pop.

Row- took 235 off the floor
 1) 5:17
2) 6:39. Only because the bar slipped off my shoulders because I was so sweaty. That time includes me putting on a shirt. Lol!
3) 6:32. This time I was just tired. Lol!

Bike. At 300#
1) 5:37
2) 7:00
3) 6:38

Friday- UB strength + UB Gymnastics stamina + short tester

3 sets

5 Hanging shoulder CAR’s each direction

10 Band Pull Aparts

5 Kneeling Thoracic Rotations each side- https://www.youtube.com/watch?v=aCEKBGRhSBQ

A1. Split Position BB Press @ 20X2, 4 x 4-6, rest 60 sec

A2. Single Arm Bent Row, 4 x 10/arm, rest 30 sec b/w arms

+

18 min EMOM

1st- 1 Legless Rope Climb

2nd- 2 Muscle Ups + 4 HSPU’s

+

For time:

50 Squat Snatch, 95#

DNF

I put together a Vice Friday for Chris  event and by the time we were done I wasn't about to get started at 9 pm. Gona miss the big guy.

W4

Thursday- Mvt warm up (glutes) + OHS + Snatch + BSQ + Core (bending)

3 rounds not for time:

15 Banded X-Walks each direction

10 Kip Swings on Bar with tight hollow/arch positions

10 Goblet Kossack Squat each side, 20-30# weight **focus on stretch at the bottom

+

A. Overhead Squat @ 15X1, 4 x 3, rest 90-120 sec

B. 3-Position Snatch (high hang, above knee, below knee), 1 set/90 sec for 7 sets

C. Back Squat @ 30X1, 5 x 4 reps, rest 2-3 min

D1. L-sit Hang- 4 x 20-30 sec, rest as needed

D2. Banded Good Mornings, 4 x 25 reps, rest as needed

Warm up done
A. 185. Positions feel fine. Left wrist hurts. Only reason I couldn't go heavier. The time under tension really crushed it.

B. 145# done.
C. 275,275,275,300,300
D1. :20 secs these really made my right hip hurt. Pulling and holding my right leg up was really painful around my righ hip area.
D2 done

Monday- Mvt warm up (glutes) + Position Snatch + Snatch/MU Density + SL/Pull Density

3 sets not for time:

20 Lateral Crossover Box Step Ups

5 KB Windmill each arm

10 Goblet Kossack Squat each side, focus on stretch at bottom

+

A. Pause Squat Snatch, build to tough set in 12 min **3 sec pause on way up and 3 sec pause in catch of snatch

B1. Snatch, 10 x 3 TnG @ 65%, rest 45 sec

B2. Muscle Ups, 10 x 3, rest 45 sec

+

16 min EMOM

1st- 10 Front Rack Walking Lunges, 115#

2nd- 6-10 CTB Pull Ups

+

2 min Wall Facing HS Hold for time:

Warm up 2 done. Feeling s deep stretch in my right groin area still

A. 185. Surprised.

B1.140# got the first 2 rounds, then proceeded to fail 3 or 4 times so I dropped it to 135. Got the last 8 rounds.

B2. Done.

DNF the EMOM... Feel like I got hit by a truck. Everything is stiff and hurts. I honestly think it's because I'm getting sick. Everyone in my house has had a cold or flu for the last week or so. I think I'be been fighting it but today I felt rough.

Saturday- Clean Density + Long MAP (squatting/bending)

A. Clean, 2/min @ 85% x 8 min **doesn’t have to be TnG but you can try TnG

+

3 sets

Row 1000m @ 2:07/500m

7 Front Squats @ 70% *can take from rack if needed

Rest 60 sec b/w sets

+

3 sets

Bike 50 Cals

7 Deadlifts @ 75%

Rest 60 sec

Last night took more out of me than I thought. Could not clean 225 to save my life. Tried for 3 minutes of the EMOM and could barely deadlift it. No pop. Did it at 195 3 mins then started failing at that so I finished @ 165#

Took them all from the rack and went 4+3. These felt so heavy. I had no strength today.

1) 5:45

2) 5:24

3) 6:46

First round had to go singles. Next 2 rounds grip it and rip it.

1) 8:41

2) 6:41

3) 6:23

Friday- UB strength + UB Gymnastics stamina + short tester

3 sets

5 Hanging shoulder CAR’s each direction

10 Band Pull Aparts

5 Kneeling Thoracic Rotations each side- https://www.youtube.com/watch?v=aCEKBGRhSBQ

A1. Split Position BB Press @ 20X2, 4 x 6-8, rest 60 sec

A2. Single Arm Bent Row, 4 x 10/arm, rest 30 sec b/w arms

+

18 min EMOM

1st- 1 Legless Rope Climb

2nd- 2 Muscle Ups + 3 HSPU’s

+

For time:

5-10-15-20-25

Front Squats- start @ 205, drop 30# each set

Warm up done

Shoulder CARs yikes I have tight shoulders

Thoracic rotations were tough.

A1. 115#, 8, 7, 7, 6

A2. 75#

EMOM 18

Done

FSQ

6:22.

Pretty tough. By the time I finished my low back was toast!