Day 20

Day 20 

A. Deadlifts 5-4-3-2-1-2-3-4-5 Rest 2 min btwn sets 

395 x5

395 x4

405 x2

405 x2

415 X1

395 x2

385 x3

375 x4

365 x4 

I know this wasn't really how it was supposed to go but it's how it went. Oh well.  grip was an issue as I got further along. 

I didn't do the rest of this. Had to pick up Luca. Maybe fit it in some other time. 

 + 3 Rounds Not for time 

Accumulate 30 Seconds Lsit Hold on rings 50 UB Double Unders 

30 Second Wall Facing HS Hold

Day 19

Day 19 

A. 500M Ski erg 

Nope- 5 sets of 50 dbl unders. 

B. Barbell on trap 2 min each trap 

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

D2. Table to Stretch Fingers Facing feet 

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

F. Back Squat 10x3 @ 320lbs Rest 3 minutes btwn sets 

Yup- was pretty good

+ 

1 min 

15 front squats 155 

Remainder of min Burpees Rest 3 min x3

7, 7, 4. I was an idiot and spent about 5-7 seconds reracking the weight at the end instead of dropping. And it takes a while with the little squat rack at home. Not sure why I didn't think about that until after. 

Day 18

11:30 am

A. 1 hang Snatch + 2 Hang Snatch from Below the Knee 2 min x5 complexes 

155 x3

165 x3

Snatch is pretty good and strong. Shoulders a little tight in catch. Grip holding me back. I start to loose it on 3rd rep and don't set up properly cuz I rush and then my last snatch is forward. 

B. 6-8 Pause Snatch Grip Romanian deadlifts 3 second Pause below the knee 3 second pause @ top of knee 3 second Pause @ mid thigh Rest 2 minutes x4 

155 x7

155 x6

155 x6 not tng last 3. Grip

155 x6 grip

Back ok during but right after. 

+ Row 1k Rest 2 minutes Row 1k

3:26 death

3:51 hip flexor and but. Out of breath. 

Would like to pretend like this is ok. And is because I didn't sleep much or eat since sweat peas last night but I'm really not ok with it. 

Think I will buy a rower or start running sprints or something in addition to programming. Glad strength is good right now but my power output is terrible. 

Day 17

Day 17 

A. 8 Power Cleans off of Blocks: Bar @ top of the knee rest as need btwn sets 

235 for first 6

245 

255 missed

I was forward on all of them. 

B. Sqaut Clean clusters 1.1.1.1 Rest 30 seconds btwn reps Rest 2 min btwn sets 

245

245

255

255 missed one. Hurts my becept when I miss. I catch too far forward and it a lot of pressure on it. 

255 fairly solid. 

 C. Front Squat to a heavy Single Drop to 93% take 3 singles

295 and then singles at 275. 295 felt much easier then last time but I still missed 305. 

Day 16

Did at home in garage. Only slept 5hrs. All good. Took me a while for my body to start working. 

Day 16 

A. 500M Ski erg 

No ski erg, did 5 sets of 50 ub dbl unders

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

Yup

D2. Table to Stretch Fingers Facing feet 

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Drop to 70 % EMOM 12 min 3 TnG Split Jerks 

195 way harder then I think it should have been?? Tough to lock out, feel unstable in the lock out/catch. Sleep may have impact. 

G. Push Press 5-3-1-3-5 rest 2 min btwn sets 

185 x5

205 x3

220 x1

205 x3

195 x5

Felt pretty good. 

H. Seated Arnold Press 10-12 Reps Rest 2 min x5

No dumbells at home. Will try to remember to do these next time at gym. Forgot last time too. 

Day 15

It's 6am. 

A. Deadlifts 5-3-1-3-5 Rest 2 min btwn sets 

395 x5 pretty easy 

415 x3

435 x1- terrible for with very rounded back. 

395 x3 went down because last rep was so bad. I can hardly complete last two because of grip but dl form better. 

395 x2 - yes, I was supposed to do 5 but I cannot hang onto bar. Too much beating off I guess. 

B. Seated good Mornings 10-12 reps x4 rest 2 min btwn sets 

135 x12

135 x12

135 x12

+ 3 Rounds Not for time 25 GHD Sit Ups 25 Back Extensions

GHD- not bad, fairly quick and unbroken

Back extensions- fuck my life. Low back, ouch. Took a pause as 15 on each set. 

Day 14

Day 14 

A. 500M Ski erg 

Yup

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

Yup

D2. Table to Stretch Fingers Facing feet 

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Back Squat 10x3 @ 315lbs Rest 3 minutes btwn sets 

Yup

Third rep of every set is tough and I come forward a little. feel the weight transfer to my toes and my hamstrings kick in to pull me back. 

+ 1 min AB 15 Cals Remainder of min WB Tosses Rest 3 min x3

13 WB

12 WB

12 wb

All ab took about 27 seconds. A little transition time. 

Did at 6am. 5hrs of sleep with one wake up for Luca, feel surprisingly good. I'll fall the fuck apart later. 

Day 13

Day 13 

A. 1 snatch + 1 Snatch Below the Knee + 1 hang Snatch rest 2 min x5 complexes 

165 x5, 175 X1.  I should have done a bit more weight.  Didn't think my grip could handle it but then 175 was fine.  I don't have time to do more otherwise I would. 

B. 6-8 Pause Snatch Grip Romanian deadlifts 3 second Pause below the knee 3 second pause @ top of knee 3 second Pause @ mid thigh Rest 2 minutes x3 

155 for all. Really rough on grip. I should probably use straps for this. My grip is really limiting. 

+ Row 2k

I didn't have time for this, I really rushed through everything. 

I fucked up my schedule on everything today. I had something reset on my truck and it changes the clock. I was confused all fucking day on timing and then I finally realized why when I was on my was to the gym and thought I was 3:45 but it was really 4:30. 

Day 12

Day 12 

A. 6 Power Cleans off of Blocks: Bar @ top of the knee rest as need btwn sets 

225 for 10.  Not hard but I'm off balance and forward from that height. Would be worse if I went heavier so I worked on it at lighter weight. 

B. Sqaut Clean clusters 2.2.2 Rest 30 seconds btwn reps Rest 2 min btwn sets 

225,225 (missed one), 225,225, 225

These were ok. Weight was right. 

 C. Front Squat to a heavy Single Drop to 90% take 3 singles

295 for single. haven't I don't more?? Felt really hard. Missed 305

265 for singles. This was hard. I guess a did 30 squat cleans first. 

151031

Day 11 

A. 500M Ski erg 

B. Barbell on trap 2 min each trap 

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

D2. Table to Stretch Fingers Facing feet 

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

F. Work up to a Heavy single split Jerk 

275

 G. Drop to 60 % EMOM 12 min 3 TnG Split Jerks 

165

H. Seated Arnold Press 10-12 Reps Rest 2 min x5

Nope

151030

Day 10 

A. Deadlift Drop to 80% of Day 5 10x3 Rest 2 min btwn sets

255- 

B. Seated Good Mornings 10-12 Reps Rest 2 min x3 

135 x12

135 x10

135 x12

These always feel strange. Think I'm limited by my flexibility. 

+ 3

 Rounds For Time 

10 Deadlifts 225lbs 

10 thrusters 115lbs 

10 Bar Facing Burpees

6:40

Embarrassing, I got really tired. Had to break things up. My mental talk was not positive, just calling myself a pussy the whole time and getting angry. Haven't had to break up thrusters like that in a long time. Didn't eat much today and sleep has been minimal but whatever- I expected better. It's ok-

Did first set unbroken but traditions were too long, second set I had to break the thrusters 5,5. Third set I broke both thrusters and dl 5,5. I just get real tired and out of breath. Think it may be the cancer....

151028

Last two days. I did them in reverse order by mistake. 

Day 8 

A. Power Snatch off Blocks Top of the Knee 8 singles rest as needed btwn each 

185,185,185,195,195,195(squat), 185miss, 185squat. My body is kinda tired today. 

B. 6-8 Snatch Grip romanian dead lifts to top of the knee + 5 secon pause at top of the knee Rest 2 min x4 

155 x6 ouch. 

155 x7

155 x6

155 x7

+ For time 50-35-15 AD Cals Burpees. 

11:13 on AD . Burpees were ok. Ad sucks. I'm an old man

Day 9 

A. 500M Ski erg

Yup

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2

Yup

D2. Table to Stretch Fingers Facing feet

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Back Squat 8 Heavy Singles Rest as needed btwn singles 

355 for 6, 365 for last 2

G. Drop to 70 Percent of heaviest single and preform 6x3 preform the 3 reps AFAP rest 2 min btwn sets

255 this was ok

151026

Day 7 

A. Squat Clean 8 heavy singles rest as needed btwn attempts 

265,265,265,265,265,275,285

Tries 295 but failed. Wanted to try again but it hurt and I need to hurry up. Would be fun to hit 300 this year. I think some of my lifts are better because my body isn't so beat up since I'm not working out much. 

B. Front Squat 3x3 @ 93% of Day 2 

265

These were good, not to hard 

+ 

3 Rounds for Time 

Row 250M 

15 HPC 

 15 Toes to Bar

10:13

This was really hard for me but felt good to workout hard. Very out of breath, so that slowed me down a lot and then grip on the hpc and last round of t2b. 

I think I should do some cal rows. I'm not pulling very hard. 

Row: 1st 1:44, 2nd 1:50, 3rd 1:53

Hpc: 1st 8,7 probably could go unbroken but wanted to save grip, 2nd 8,7 but hardly made last reps with grip, 3rd 5,5,5

T2b: 1st 8,7. 2nd 8,7. 3rd 7,5,3. Was easy until last round. 

151021

Day 6 

A. 500M Ski erg 

Yup

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

D2. Table to Stretch Fingers Facing feet 

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Split Jerk 8 heavy singles rest as needed btwn attempts 

All at 255, just didn't feel very strong. Body not handling weight well. 

G. Push Press 5x3 rest 2 min btwn sets 

195

205

205

205

205

Doable. Probably should have gone heavies but just wasn't feeling it today

151020

Day 5 

A. Deadlift to a tough single 

445

B. Drop to 70% 10x3 Rest 2 min btwn sets 

315

These ok

+ 

For time 30 Deadlifts @ 225lbs 

30 Box Jumps 24" 

30 Power Snatches 75lbs 

30 Burpees

6:27

DL- was ok, 12,8,5,5

Box jumps were kinda slow and I missed a couple. Always hard after dl

PS- 10,10,5,5 these were hard. My pull was kinda gone at this point even though it was light

Did burpees

151015

2 days from last week. 

Day 3 

A. Power Snatch off Blocks Top of the Knee 6 singles rest as needed btwn each 

185,195,195,195,195,195 but missed last one. Lost the power and started to squat after 2/3rd at 195. But 195 is my power pr so it's ok. 

B. 6-8 Snatch Grip romanian dead lifts to top of the knee + 5 secon pause at top of the knee Rest 2 min x3

135 x8

155 x7

155 x7

Hard on hamstrings 

+ For time 

50 Chest to Bar Pull ups 

400M Farmers Walk 70lb KB's 

20 Muscle ups

16:43

C2b were good, better then expected

Farmer carry took me about 8mn but felt like an hour

Mups were impossible because I couldn't hold on to string then together. Took me 4 my for first 10 and then 2mn for second 10 as my grip recovered. 

Day 4 

A. 500M Ski erg 

Yup

B. Barbell on trap 2 min each trap 

Yup

C. Lax Ball in Pec Try and get into Pec minor 2 min each Pec 

Yup

D1 Table Top Stretch 20 seconds Fingers Facing away from feet x2 

Yup

D2. Table to Stretch Fingers Facing feet 

Yup

E. Facedown Arms from hips to overhead. Set up plates and pass over the plates. I can show you this one. 10 reps x3 

Yup

F. Back Squat 6 Heavy Singles Rest as needed btwn singles 

345 for all. 

G. Drop to 70 Percent of heaviest single and preform 5x3 preform the 3 reps AFAP rest 2 min btwn sets

245

151013

Day 2 

A. Squat Clean 6 heavy singles rest as needed btwn attempts 

265 for all. Started to loose form a little on last two reps and was catching a little forward 

B. Front Squat up to a heavy triple 

285-not sure what I have done in the past? This wasn't terribly hard, maybe could do a little more but I was really struggling to stay upright on last rep. 

drop to 90% and Preform 3x3

255- yup

+ For Time 

Row 500m 

30 Hang Power Cleans 

30 Toes to Bar

6:10

Rowed at 1:44

HPC's were tough for me. I'm not good at these. 8,6,6,6,4. Grip is a factor but not the total problem

T2B- 10,5,5,3,3,1,1,1,1

Did at 7am