8.22-8.28

Friday

A. Front Squat
 8x4 @ 285 …. @ 10 RPE … Struggle city, first two of each set were solid, second two were a grind

B. 6 x10 UB C2B … Really starting to feel myself improve a bit here and start to use my hips to improve cycle power

C. 3 RFT

800m Run
30 Squat Cleans @ 95

Just over 20 Mins here… Runs were decent but definitely on the slower side.

D. 20 Min :30/:30 On bike


Saturday

A. Front Squat

10 x 3 @ 300 …. Had to break into singles after the 6th set, form was getting severely compromised. But got the volume in

B. Power Snatch Cluster 1.2.3  Worked with 210, and felt good here.

Had the team together to see if a new girl would fit in so we did a team workout here ( I hate going off program but the situation warranted it)

Teams of 2:
300 DU
2k Row
100 Pullups
50 Ring Dips
25 Clean and Jerk (225)

Jon and I finished in just over 24 Mins…

Monday

AM

A. :25 Airdyne/ 2:30 Rest x8 …. Quad death

B. Squat Clean cluster 1.1.1 up to 285… Didn't feel super, legs a bit sluggish

C. 10 Min row around 2 min pace

PM

A. Front Squat

6x6 @ 257.5 (tiny jump since i haven't been thrilled with technique in later sets)

B.
20 MU
50 Burpees (5:23… Felt solid here)
 10 Min rest
50 Burpees
20 MU… Not so much here lol…. MU felt like a totally new movement, was so sweaty had trouble stabilizing on the rings, grinded through with a total time of 23:10

Tuesday

A. 400m Run x8 (OT3M) 1:29, 1:26, 1:24, 1:23, 1:25, 1:26, 1:27, 1:28

B. 3 Rounds (6 Min Rest Btwn)

5 B.O.B
10 Deads @ 315
15 HSPU

:52, :49, :55

Wednesday

AM

A. :20 Airdyne/ :90 Rest x 5

B. 300m Row x 5 (<:55)

C. OTM x15 Squat clean @ 225 (evens= 1 odds= 2)

PM

A. Front Squat

7x5 @ 275… Felt better here but still had to break the last 3 sets 3-2 to keep myself as upright as possible

AMRAPS + Strict Press to be made up saturday

Thursday

Active recovery today was assault bike assembly and horseback riding (harder than it looks!)

Friday 

AM

A. Front Squat
8x4 @ 285 (didn't increase the weight because last week was in shambles….today was MUCH better, all sets solid except the last rep of the last 3 sets in which I lost posture and had to fight it up)
Focusing on lifting the elbows as I descended was a big help, and although i felt a bit less drive it was easier to stay upright with a slightly wider stance.

PM

AMRAP 20
5 strict Pullups
10 4" deficit Pullups
15 Goblet Squats @70

Was in survival mode here after this morning… Made it though 12+16, but the squats were brutal. Great mix of muscular endurance and aerobic work for me, definitely something to improve.

8.18-8.21

First Week back after a vacation out in the mountains…

Monday

Don't know if it was vacation or something else..But I felt REAL rough today

AM

A. Front Squat 6x6 @ 255 … Felt real tough today, legs were definitely jet lagged

B. 500m Row @ <1:37 x5 (ran out of time for last 3)

PM

A. 3 RDS (10 Min Rest between)
10 Muscle Ups
12 Deads (165)
9 HPC
6 Push Jerk
….Very tough here, all BB sets UB except last set of HPC, grip felt horrendous.
First 2 sets of MU UB than rings started to sway a bit too much on the last set and broke 6-4

Tuesday

AM

A. Power Snatch + 2 OHS… Built up to multiple solid sets at 225

B. Power Clean + Push Jerk + 2 Split Jerk…. Up to 265 (shoulders traps were feeling SMOKED before this)

C. Butterfly C2B practice.. Good reps, Need to figure out perfect cadence to let my hips do more work so my arms/biceps are able to chill out a little more

D. 10 x5 Strict Pullups

E. 45 Minutes :30/:30 Bike trying to stay over 450-500 Watts on assault

Wednesday

AM

A. SqT Clean + PP + BS + JBN … Up to 255 probably could have hit a bit more, felt good here.

B. 10 RDS :30 Rest
10 Thruster
10 Burpees
Suck Fest central, goal was to stay within 1:30 per round including the rest, I was damn close finishing at 15:06 overall

PM

A. Front Squat 7x5 @ 270 … RPE @9 Felt decent compared to previous, but legs are nice and toasty from this week.

B. 30 Min Bike… Threw some pistols in to make my legs truly suffer

Thursday 

Active Rest/Some make up work

Going to get a nice aggressive deep tissue massage and eat some delicious food… Trying to boost fat intake on rest days to spur some hormonal recovery since my training days a bit lower in fat due to so much time training.

8.4-8.10

Tuesday

AM

A. Front Squat 5x9 @ 250 @ 10+ RPE

This was quite easily one of the hardest Front Squat workouts I have ever done…Simply brutal

B. 5 x10 UB C2B ~ 7:30 Very tough on sets 4-5, I have a hard time keeping a perfect butterfly after 30 or so total

C.  3 Rounds w/ 8 Min Rest Btwn

40 DU

30 KBS  @70

20 BBJ @20"

….Started to cramp unbearably bad during this

PM

A. 5x 640m Row <1:41 for all 

B. 10 Min AD :30/:30

Wednesday

A. Power Clean + PP + PJ + SJ up to 255.. Dropped a couple on shoulders that seized up my traps and T spine real good so I shut it down there

B. AMRAP 20

400m Row

.25 Mile Bike

400m Run

4Rds + 400m Row

Had to skip the MU work because I got a sizable palm rip despite grips on the C2B

Thursday

Was suppose to be a rest day but we had the whole team together and everyone wanted to do a team WOD so I sucked it up and got some nice "active recovery"

Friday

AM

A. Front Squat 6x6 @ 267.5

Yet again horrible as hell…First 4 reps each set were solid, last two were a total grind, felt my external rotators twitching and failing as the sets progressed.

B. Made up earlier week snatch work…Kept it real light, up to 185 snatch+ hang snatch + 2 OHS

PM

Starting Soon 

8.1

Friday

Travel Prep up to NY… Quick AM lung burning session to not feel stale

A. Airdyne Tabata

B. 3 Min AMRAP Burpees 

C. 20 UB Thrusters + 5 Burpees x 2 (1:15 Rest)

7.31

Thursday

A. Front Squat 

5x5 @ 80% (275)

These were tough.. Actually a new 5 Rep PR! 

Did the last set as a "minimal equipment" (no belt no sleeves etc.) cluster of 5 just to build confidence there, felt great!

B. 15 Min. Assault bike ride (time constraint) kept over 300 watts up to 13 min, then over 400 watts

C. Swimming practice (starting to get better! learning to breathe and get smoother)

7.29

Tuesday

A. Snatch High Pull

260 3x3
275 1x3
295 1x2

B. Pendlay Row
up to 205 x5

165 2x5

C.
5 Rounds w/ 5 Min Rest
:30 Thrusters @ 115 (13-14ea)
:30 Strapless Row
:30 TnG 20" BJ (25-30)

Felt Good to get that all out lung burn sprint, still don't feel great there, but my recovery with the rest is solid…definitely feeling the aerobic capacity