Sunday
Day 1
A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3
+ A. Back Squat to a Heavy signle
365 felt hard. Didn't try more. Manny with more time.
rest exactly 10 minutes preform an AMRAP @ 80% of heavy single to the tempo 3 seconds down fast up 1 second pause at the top
This sucked. Only 4
+ 3 min AMRAP 3 Squat Santches 185lbs 3 Muscle ups rest 1 minute 3 Min AMRAP 3 Squat Snatches 165lbs 3 Msucle ups Rest 1 minute 3 Min AMRAP 3 Squat Snatches 135lbs 3Muscle ups
2 +2
3 + 2
4 + 2
Did the 135 unbroken. All other snatches as singles. No issues. Did all mups unbroken.
This was fun
Monday
Day 2
A. 5 min Assualt biek or Row at slightly above conversational Pace B1. 30 Second Thoracic Stretch with PVC foam roller and Barbell x3 B2. 45 second Lat Stretch each arm x3 B3. Twisted Cross Stretch from rom wod 1 minute each arm x3 C. 30 toe Elevated hamstring pulses each leg x3
Yup
+ A. Split Jerk 8 singles @ 80% Rest 2-3 Minutes btwn lifts
All at 230, feel a little unstable catching it but goes up easy.
B. Push Press Clusters 3.3.3 rest 2 minutes x 5 rest 20 seconds btwn sets
185 for all. Don't feel real solid
C. Deadlifts to a tough single not a true Max
425
Tuesday
Day 3
A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3 E. Ido Portal Shoulder routine +
Yes, did all this
A. EMOM 12 minutes 1 Squat Clean @ 225lbs to 275lbs
235-265. 255 for most of them. Tried 275 on the 13th mn but I failed
+
5 sets AB 5s AFAP
15 Wall Ball Tosses
12 Front Squats (from Rack) 225lbs
Rest 5 minutes btwn sets
2:56; 47 sec for ad+wb
3:17
Leg cramped in 3rd round. Squats were really hard but I was managing them. I may redo this. Don't like it but good for me.
Second attempt I Monday.
2:45 sets of 4
2:43 sets of 4
2:56 sets of 4 longer breaks I guess
3:10 sets of 4
3:14 sets of 4
Wednesday- Friday: snowboarding on Breckenridge
Saturday:
7k row. About 28mn, pace around 2mn
Day 4
A. 5 min Assualt biek or Row at slightly above conversational Pace B1. 30 Second Thoracic Stretch with PVC foam roller and Barbell x3 B2. 45 second Lat Stretch each arm x3 B3. Twisted Cross Stretch from rom wod 1 minute each arm x3 C. 30 toe Elevated hamstring pulses each leg x3 + A1. Bench Press 4-6 reps rest 2 minutes x5
185 x6
185 x6
185 x6
185 x6
185 x6
Probably should have done more considering I did 6 on all but the last one was really hard each time. Right shoulder hurts and is obviously weaker then left.
A2. Push Press 4-6 Reps rest 2 minutes x5
I didn't not push press for 2 reasons. A) time constraints b) shoulder hurts. Feel it on bench too
+ 5 Sets
Ski erg 500M
15 Burpee Box Jumps 24"
15 Toes to bar
Rest 2 min sets
3:50 T2b hurt shoulder too much.
4:10 not my day
4:47 my shoulder hurts when I Kip t2b
5:00 everything slow burpees slow, t2b really slow. Not singles but no Kip
5:00
Shit was hard today. Burpees slow- legs super sore from yesterday.
Couldn't Kip t2b, shoulder hurt too much.
Day 5
A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3 E. Ido Portal Shoulder routine
Yup
+
A. 1 Snatch Pull to top of knee + 3 second Pause + 1 snatch x10 complexes @60-70% 1rm rest as needed btwn complexes
135 for all
B. Front squat to a heavy single in 15 minutes
315 fairly easy. Missed 325
C1 Front Rack walking lunges 20 steps x2 rest 10 seconds
165. Think this is right. Maybe too light. Will try more next time.
C2. 200M Farmers Carry for Time 70lbs KBS each hand rest 3 minutes x2
Did inside. Snowing. Walk back and forth across back room 12 times. rest at 6,8,10.
Then did partner workout with jo. Was some 30mn thing.
Day 6 A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3
+ A. Back Squat Clusters 1.1.1 rest 2 minutes x5 rest 20 seconds btwn reps
325
+ 5 min AMRAP 3 Squat Santches 185lbs 3 Muscle ups rest 1 minute 5 Min AMRAP 3 Squat Snatches 165lbs 6 Chest to Bar Pull ups Rest 1 minute 5 Min AMRAP 3 Squat Snatches 135lbs 9 Pull ups
Day 7 A. 5 min Assualt biek or Row at slightly above conversational Pace B1. 30 Second Thoracic Stretch with PVC foam roller and Barbell x3 B2. 45 second Lat Stretch each arm x3 B3. Twisted Cross Stretch from rom wod 1 minute each arm x3 C. 30 toe Elevated hamstring pulses each leg x3
Yup
+ A. Split Jerk 6 singles @ 80% 2 singles @ 85% Rest 2-3 Minutes btwn lifts
225 for first 6
235 for 2
B. Push Press Clusters 2.2.2.2 rest 2 minutes x 5 rest 20 seconds btwn sets
185
185
195
195 getting tough
195
C. Deadlifts to a tough single not a true Max
Day 8 A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3 E. Ido Portal Shoulder routine
Yup- did all this
+ A. EMOM 12 minutes 1 Squat Clean @ 235-275lbs
Started at 245
Mainly at 255
265 for 2 of them
275 for last
+ 5 sets AB 5s AFAP 10 Thrusters 95lbs 5 Fronts Squats 255lbs Rest 5 minutes btwn sets
No AB available. Did 5 burpees to elevate heart rate instead.
1:46 FS- 3,2,1
1:58 FS- 2,2,1
1:48 FS- 2,2,1 shorter rest
1:58 FS- 2,2,1 getting really hard
Day 9 A. 5 min Assualt biek or Row at slightly above conversational Pace B1. 30 Second Thoracic Stretch with PVC foam roller and Barbell x3 B2. 45 second Lat Stretch each arm x3 B3. Twisted Cross Stretch from rom wod 1 minute each arm x3 C. 30 toe Elevated hamstring pulses each leg x3
Yup
+ A1. Bench Press 3-4 reps rest 2 minutes x5 A2. Push Press 3-4 Reps rest 2 minutes x5
205 x4 pretty easy
215 x3 not as easy
215 x4
215 x4
25 x4
+ 5 Sets Ski erg 500M 10 Burpee Box Jump Overs 30" 75 Double Unders Rest 2 min sets
3:59
3:56
3:54
3:55
Didn't do last round. Have to go
Day 10 A.5 min Assault bike @ 58-62 RPMs, B1.10 later leg lifts with therapy band around ankles x3 B2. 10 Air Squats with band Around Ankles x3 B3. 10 Air Squats with Band around Knees C. Pancake split against wall 2 minutes make sure low back is flat on the ground. D1. 10 Lunges to the front x3 D2. 10 Lateral lunges 5 each leg x3 E. Ido Portal Shoulder routine +
A. 1 Snatch Pull to top of knee + 3 second Pause + 1 snatch clusters 1.1 rest 2 minutes x5 rest 20 seconds btwn complexes
145
B. Front squat to a heavy single in 15 minutes
275 ouch. Back really tight from class workout yesterday. Not much sleep last night.
C1 Front Rack walking lunges 20 steps x3 rest 10 seconds
165 fucked up hip flexor on last one
C2. 200M Farmers Carry for Time 70lbs KBS each hand rest 3 minutes x3
Harder then last week because of class workout with deadlifts
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