Friday June 30, 2017
1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/:45sec)
B. 2 Rounds, not for time
Row 500 meters
15 Goblet squats, 35#
Completed
2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 285, 285, 290, 290
3. Conditioning:
"Harper"
AMRAP 23 minutes
9 CTB pull-ups
15 Power cleans, 135#
21 Air squats
Run 400 meters with 45# plate
5 Rounds + 6 Reps
CTB pull-ups unbroken
Power cleans 1:10-1:15
Air squats fast and unbroken
Runs 2:10-2:25
This is a PR on this workout by almost a full round
4. Conditioning:
4 Rounds
21 Cal Ski
21 GHD sit-ups
8:24
Ski 18-20 cal/min pace
GHD sit-ups fast and unbroken
5. Accessory:
Strict pull-ups
5 x 10 with supinated grip
New set every 2:00
Completed, 10 reps x 5 sets
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Friday, June 30, 2017
Thursday, June 29, 2017
Thursday June 29, 2017
1. Warm up:
3 Rounds, not for time
Row 250 meters
30 Double unders
Completed
2. Conditioning:
4 Rounds
25 Cal Assault bike
100m D-ball carry, 100# (bear-hug)
100 Double unders
14:29
Assault bike :59, 1:17, 1:15, 1:14
D-ball carry unbroken
Double unders 1 trip up on each round (4 total)
3. Cool down:
A. 15 Minutes of Assault bike at easy pace
Completed
B. Mobility
Completed (hips, posterior, gluten, shoulders, t-spine)
1. Warm up:
3 Rounds, not for time
Row 250 meters
30 Double unders
Completed
2. Conditioning:
4 Rounds
25 Cal Assault bike
100m D-ball carry, 100# (bear-hug)
100 Double unders
14:29
Assault bike :59, 1:17, 1:15, 1:14
D-ball carry unbroken
Double unders 1 trip up on each round (4 total)
3. Cool down:
A. 15 Minutes of Assault bike at easy pace
Completed
B. Mobility
Completed (hips, posterior, gluten, shoulders, t-spine)
Wednesday, June 28, 2017
Wednesday June 28, 2017
1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/45sec)
B. 3 Rounds, not for time
20 Cal Assault bike (increase pace each round)
10 Air squats
10 Strict presses, 45#
Completed (1:11, 1:07, :51/AB)
2. Strength:
Dead-stop Deadlift
1 x 4 AHAP
345# x 4 w/ dead-stop
3. Conditioning:
For time
60 Wall balls, 30#
30 Sumo deadlift high pulls, 95#
40 Wall balls
20 Sumo deadlift high pulls
20 Wall balls
10 Sumo deadlift high pulls
11:16
Wall balls to failure every set
SDLHP 12-10-8, 12-8, 10
4. Conditioning:
"S**** PST"
For max meters
8 Minutes of Ski Erg at RPE 7-8
2073 meters (1:55.7 pace)
Rest 10 minutes
2 Minutes Push-ups (max set)
91 reps
Rest 2 minutes
2 Minutes Curl-ups (max set)
64 reps
Rest 2 minutes
2 Minutes Strict pull-ups (max set)
20 reps
Rest 10 minutes
For time
Run 1.5 miles
8:42
Total time 46:42
5. Accessory:
Front rack walking lunge with dumbbells
5 x 16 (8/leg)
New set every 3:00
55's x 16 reps x 5 sets
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/45sec)
B. 3 Rounds, not for time
20 Cal Assault bike (increase pace each round)
10 Air squats
10 Strict presses, 45#
Completed (1:11, 1:07, :51/AB)
2. Strength:
Dead-stop Deadlift
1 x 4 AHAP
345# x 4 w/ dead-stop
3. Conditioning:
For time
60 Wall balls, 30#
30 Sumo deadlift high pulls, 95#
40 Wall balls
20 Sumo deadlift high pulls
20 Wall balls
10 Sumo deadlift high pulls
11:16
Wall balls to failure every set
SDLHP 12-10-8, 12-8, 10
4. Conditioning:
"S**** PST"
For max meters
8 Minutes of Ski Erg at RPE 7-8
2073 meters (1:55.7 pace)
Rest 10 minutes
2 Minutes Push-ups (max set)
91 reps
Rest 2 minutes
2 Minutes Curl-ups (max set)
64 reps
Rest 2 minutes
2 Minutes Strict pull-ups (max set)
20 reps
Rest 10 minutes
For time
Run 1.5 miles
8:42
Total time 46:42
5. Accessory:
Front rack walking lunge with dumbbells
5 x 16 (8/leg)
New set every 3:00
55's x 16 reps x 5 sets
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Tuesday, June 27, 2017
Tuesday June 27, 2017
Session 1:
1. Warm up:
4 Rounds, not for time
Row 250 meters
15 Band pull-aparts
30 Second 'Nose and toes' handstand hold
Completed
2. Strength:
Power clean + Push jerk
6 x 5 at 75%+ (+157#)
New set every 2:30
160, 160, 160, 160, 160, 165
All sets took roughly 30 seconds
3. Conditioning:
2 Rounds
25 Cal Assault bike
25 Toes to bar
25 Clean and jerk, 115#
10:12
Assault bike 1:10, 1:36
Toes to bar 25, 12-8-5
Clean and jerk all fast singles
4. Conditioning:
10 Rounds
5 Strict HSPU
5 Kipping HSPU
10 Cal Assault bike
11:06
sHSPU and kHSPU unbroken
Assault bike 25-41 seconds
5. Accessory:
12 Rounds
10 Seconds ON, 50 Seconds OFF
L-Sit/Knee raise hang from pull-up bar
Completed, with knee raises (no full extension of the legs)
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Session 2:
7. Strength:
Pause Front Squat
5 x 3 at 205# (+5# from last week) (1-2 Second pause at bottom)
New set every 3:00
205# x 3 reps x 5 sets (1-2 Second pause)
8. Conditioning:
For time
100 DB burpee box overs, 35# DB's / 24" box
14:19
I kept a steady, fast pace throughout. I'm really happy with this. My goal was sub 15.
Session 1:
1. Warm up:
4 Rounds, not for time
Row 250 meters
15 Band pull-aparts
30 Second 'Nose and toes' handstand hold
Completed
2. Strength:
Power clean + Push jerk
6 x 5 at 75%+ (+157#)
New set every 2:30
160, 160, 160, 160, 160, 165
All sets took roughly 30 seconds
3. Conditioning:
2 Rounds
25 Cal Assault bike
25 Toes to bar
25 Clean and jerk, 115#
10:12
Assault bike 1:10, 1:36
Toes to bar 25, 12-8-5
Clean and jerk all fast singles
4. Conditioning:
10 Rounds
5 Strict HSPU
5 Kipping HSPU
10 Cal Assault bike
11:06
sHSPU and kHSPU unbroken
Assault bike 25-41 seconds
5. Accessory:
12 Rounds
10 Seconds ON, 50 Seconds OFF
L-Sit/Knee raise hang from pull-up bar
Completed, with knee raises (no full extension of the legs)
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Session 2:
7. Strength:
Pause Front Squat
5 x 3 at 205# (+5# from last week) (1-2 Second pause at bottom)
New set every 3:00
205# x 3 reps x 5 sets (1-2 Second pause)
8. Conditioning:
For time
100 DB burpee box overs, 35# DB's / 24" box
14:19
I kept a steady, fast pace throughout. I'm really happy with this. My goal was sub 15.
Monday, June 26, 2017
Monday June 26, 2017
1. Warm up
A. Crossover symmetry (3 x 12/12/12/:45)
Completed
B. Ski 2k at RPE 6
7:44.9 (1:56.2 pace)
C. Squat prep (glute activation)
Completed
2. Strength:
Back squat
6 x 5 at 80% (240#)
New set every 2:00
240# x 5 reps x 6 sets (no belt)
3. Conditioning:
For time
Run 1 mile
18 Front squats, 185#
18 CTB pull-ups
15 Front squats
15 CTB pull-ups
12 Front squats
12 CTB pull-ups
14:09
Run 5:49
Front squats 12-6, 9-6, 7-5
CTB pull-ups unbroken, unbroken, 9-3
4. Accessory:
Every 2:00 for 6 Rounds
3-10 Strict CTB pull-ups
*Slow and smooth on these
8, 7, 7, 7, 7, 7 (43 reps)
5. Conditioning:
Assault bike
5 x 30 Calories
Rest 2:00
1:08, 1:20, 1:20, 1:19, 1:18
Total time 14:25
Avg HR 174 bpm
Max HR 191 bpm
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
1. Warm up
A. Crossover symmetry (3 x 12/12/12/:45)
Completed
B. Ski 2k at RPE 6
7:44.9 (1:56.2 pace)
C. Squat prep (glute activation)
Completed
2. Strength:
Back squat
6 x 5 at 80% (240#)
New set every 2:00
240# x 5 reps x 6 sets (no belt)
3. Conditioning:
For time
Run 1 mile
18 Front squats, 185#
18 CTB pull-ups
15 Front squats
15 CTB pull-ups
12 Front squats
12 CTB pull-ups
14:09
Run 5:49
Front squats 12-6, 9-6, 7-5
CTB pull-ups unbroken, unbroken, 9-3
4. Accessory:
Every 2:00 for 6 Rounds
3-10 Strict CTB pull-ups
*Slow and smooth on these
8, 7, 7, 7, 7, 7 (43 reps)
5. Conditioning:
Assault bike
5 x 30 Calories
Rest 2:00
1:08, 1:20, 1:20, 1:19, 1:18
Total time 14:25
Avg HR 174 bpm
Max HR 191 bpm
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Saturday, June 24, 2017
Saturday June 24, 2017
1. Warm up:
A. Crossover symmetry
Completed (3 rounds of 12/12/12)
B. 4 Rounds, not for time
10 cal Assault Bike
10 Overhead squats, PVC
:30 Second handstand hold
Completed
2. Strength:
High-hang clean (mid thigh) + Jerk last rep
7 x 3 Start around 75% and work up
New set every 2:30
170, 180, 190, 200, 205, 210, 195
3. Conditioning:
AMRAP 20 minutes
12 Box jump overs, 24"
10 Alternating pistols
8 Deadlifts, 225#
18 Rounds + 8 Reps (548 Reps)
Box jump overs fast and unbroken
Alternating pistols steady
Deadlifts unbroken
4. Strength:
6 Sets
5 Bench presses (close-grip) (+145#)
Rest 1 minute
8 Strict pull-ups
Rest 2 minutes
CGBP: 145, 150, 155, 160, 165, 155
SPU: 8, 8, 8, 8, 8, 8
5. Conditioning:
AMRAP 12 minutes
8 Alternating DB snatches, 70#
10 Toes to bar
Rest :30 seconds
8 Rounds + 12 Reps (156 Reps)
Alternating DB snatches 1-1-1... x9
Toes to bar unbroken x5, 9-1 x1, 8-2 x2, 4-cap x1
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
1. Warm up:
A. Crossover symmetry
Completed (3 rounds of 12/12/12)
B. 4 Rounds, not for time
10 cal Assault Bike
10 Overhead squats, PVC
:30 Second handstand hold
Completed
2. Strength:
High-hang clean (mid thigh) + Jerk last rep
7 x 3 Start around 75% and work up
New set every 2:30
170, 180, 190, 200, 205, 210, 195
3. Conditioning:
AMRAP 20 minutes
12 Box jump overs, 24"
10 Alternating pistols
8 Deadlifts, 225#
18 Rounds + 8 Reps (548 Reps)
Box jump overs fast and unbroken
Alternating pistols steady
Deadlifts unbroken
4. Strength:
6 Sets
5 Bench presses (close-grip) (+145#)
Rest 1 minute
8 Strict pull-ups
Rest 2 minutes
CGBP: 145, 150, 155, 160, 165, 155
SPU: 8, 8, 8, 8, 8, 8
5. Conditioning:
AMRAP 12 minutes
8 Alternating DB snatches, 70#
10 Toes to bar
Rest :30 seconds
8 Rounds + 12 Reps (156 Reps)
Alternating DB snatches 1-1-1... x9
Toes to bar unbroken x5, 9-1 x1, 8-2 x2, 4-cap x1
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Friday, June 23, 2017
Friday June 23, 2017
Session 1:
1. Warm up:
30 cal Assault bike
20 Band pull-aparts
:45 Second handstand hold
500 meter Ski erg
20 Band pull-aparts
:45 Second handstand hold
Completed
2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 290, 290, 290, 290 x 2 reps
3. Conditioning:
"Daniel"
For time
50 Pull-ups
Run 400 meters
21 Thrusters, 95#
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups
12:01
Pull-ups 37-9-4, 20-10-10-8-2
Runs 1:36, 3:26, 1:49
Thrusters unbroken, unbroken
4. Strength:
Power snatch
7 x 3 TnG Power snatch at 80%+
New set every 1:30
135# across (84%)
Then...
6 x 2 Snatch lift-offs + 1 Snatch pull (pause for 3 seconds at knee cap on each of the lift-offs)
Use 90-95% of 1RM snatch
New set every 2:00
160# x 2+1 reps x 3 sets
165# x 2+1 reps x 3 sets
5. Accessory:
D-Ball Carry (bear-hug)
3 x 100 meters
Rest 2:00
Completed, 8:12 with 100#
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Session 2:
7. Conditioning:
Rowing intervals
4 x 750 meter Row
Rest 3:00
2:36.4, 2:36.0, 2:35.3, 2:32.8
Total time 19:20
Pace (500m) by interval 1:44.2, 1:44.0, 1:43.5, 1:41.8 (1:43.4 avg.)
Max HR 193 bpm, Avg HR 168 bpm
Session 1:
1. Warm up:
30 cal Assault bike
20 Band pull-aparts
:45 Second handstand hold
500 meter Ski erg
20 Band pull-aparts
:45 Second handstand hold
Completed
2. Strength:
Back squat
5 x 1 at 95%+ (285#)
New set every 2:00
285, 290, 290, 290, 290 x 2 reps
3. Conditioning:
"Daniel"
For time
50 Pull-ups
Run 400 meters
21 Thrusters, 95#
Run 800 meters
21 Thrusters
Run 400 meters
50 Pull-ups
12:01
Pull-ups 37-9-4, 20-10-10-8-2
Runs 1:36, 3:26, 1:49
Thrusters unbroken, unbroken
4. Strength:
Power snatch
7 x 3 TnG Power snatch at 80%+
New set every 1:30
135# across (84%)
Then...
6 x 2 Snatch lift-offs + 1 Snatch pull (pause for 3 seconds at knee cap on each of the lift-offs)
Use 90-95% of 1RM snatch
New set every 2:00
160# x 2+1 reps x 3 sets
165# x 2+1 reps x 3 sets
5. Accessory:
D-Ball Carry (bear-hug)
3 x 100 meters
Rest 2:00
Completed, 8:12 with 100#
6. Cool down:
10 Minutes of Assault bike at easy pace
Completed
Session 2:
7. Conditioning:
Rowing intervals
4 x 750 meter Row
Rest 3:00
2:36.4, 2:36.0, 2:35.3, 2:32.8
Total time 19:20
Pace (500m) by interval 1:44.2, 1:44.0, 1:43.5, 1:41.8 (1:43.4 avg.)
Max HR 193 bpm, Avg HR 168 bpm
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