Monday, June 27, 2016


Body was pretty worked and didn't have much time. Did the GG workout:

12 C2B
8 deadlift 245
12 hspu
8 deadlift 245

132 I stopped with 3mn left. My low back was fucked. If it actually mattered I could have kept going but it was super tight from deadlift on Saturday and running yesterday so I didn't want to push it. 

Did all C2b in as 2 sets of 6
All deads 4,4
Hspu unbroken. 

Felt pretty good besides my low back. Super duper tight and kinda painful on left side. 

Sunday, June 26, 2016

Sunday Run

4 mile slow run with Jo and Luca 

Saturday garage workout

5x5 deadlift

365 felt OK, felt like I should deadlift since I haven't all week

Was about to do 

250 row
7 power cleans 205

But I started fucking up my pc at #5. My body is super slowed and tight from yesterday. 

 So I rowed easyish 5k. 21mn. Really hot

Friday Class workout

With Patrice

As a team 
800m with Med ball overhead
50 ohs 135
50 front squats 135
50 back squats
800m with med on shoulder
50 pull-ups
50 shoulder to overhead 135
50 t2b
800m med overhead 


Shoulder is fucked. Couldn't overhead squat. So I front squares. Did all sets of 15 for all the squats

Sets of 15 for pull-ups
5's for push jerks. Could have done 10's but didn't want to push shoulder
7's for t2b but they hurt my shoulder to Kip 

Tuesday, June 21, 2016

Bunch of days

Some of this is from previous cycle too. Also did some other workouts not listed here. 

Will try to do a better job staying on top of blogging. 

Day 1 A. Every 30 seconds for 30 reps 1 Squat Clean @ 185lbs (+push press)

All good. I don't have bar at the cabin so I wanted to add some shoulders since I can't do there. So I added a push press. 

B. Front Squat Clusters 3.3.3 rest 45 seconds btwn reps rest 2 min btwn sets x5 

225 pretty easy. More weight??

+ For Time Run 800M 30 Burpees 30 Wall Ball Tosses

Day 3 A. Squat Clean Build to a tough single but not a true Max B. Front Squat 2-3 reps Rest 2 min x5 

275 x3 for all. 

+ For Time 30 Squat cleans 135lbs 20 Squat Cleans 185lbs 10 Squat Cleans 225lbs

12:00 total

3mn with weight change to 185 for first 30

3mn prior to weight change

6mn including weight change to 225
Singles but way slow. Longer break at 5

Day 1 A. Back Squat 4-5 Reps rest 2 min Btwn sets x5 B. Front Rack Barbell Step Ups 20 reps alt legs rest 2 minutes x4 + AB 5 Seconds 5 Power cleans 225lbs Rest 3 minutes x5

:57 ugly, 2 tng 
1mn I clearly should have warmed up more. 2 squat cleans
1:13 no squats
1:15 2 squats 
1:07 best form. All power

Takes about 10sec to get from ab to bare

Day 2 

 A. Push Jerk 2-3 Reps rest 2 min x5 
225 x3
235 x3
235 x3
245 x3
245 x2

B. Strict Press Build to a Max 

170 I probably held this an inch above my head for 5 seconds before finally finishing the lift.

C Drop to 90% of B Preform 1 rep EMOM till Failure rest 3 min x2 

Ha- I thought it was max set at 90. Only got 4. I'll do emom now

Fuck emom is hard now but I stopped at 18. I can't spend more time on these today

+ AB 30 min for Max Cals Record RPM"s every 5 minutes Max HR and AVG HR 

357 not much different then when I do 60sec at 65pace, 30sec slow

I probably took 4 30sec slow periods during this

0-5 65pace
6-10 61pace
11-20 60pace
21-27 58-60pace
27-28 61pace
29-30 65+pace

Day 3 A. Deadlift 3-2-1-3-2-1 try to build through each wave rest 2 min btwn deadlifts 

395 x3
415 x2
425 X1 ouch

405 x3 hard
415 x2 nope did 1
415 X1

B1. Single Leg Romanian deadlifts 8-10 reps rest 1 min btwn legs x3 

95 x10

B2. Single Leg Glute zBridges rest 1 min btwn legs x3 

45 x10

B3. 5 10 second Negative Glute Ham raises rest 3 minutes x3 


C. 3 x10 clean grip Axel bar Deadlifts rest 2 min btwn sets

Day 4 A. Split Jerk 10 Singles Build as you go rest as needed btwn singles 


B. For time 10 Push Press @ 205lbs rest 3 minutes x3 

+ For Time 50ft HS Walk 15 Muscle ups 50 ft HS Walk 20 chest to bar Pull ups 50 ft HS Walk 30 Strict HSPU 50ft HS Walk

Rested for over a MN at 9th muscle up. I missed and tweaked my shoulder. Was going to stop but decided to continue with singles. HS walk went ok, surprisingly. 

3,3,3,1,1,1,1,1,1 On mups
7,7,6 on c2b, these were easy and good
7,5's on hspu with 

Day 5 

 A. Front Squat 4-5 Reps rest 2 min x5 

245 x5
255 x5
255 x5
255 x5 

B. Clean Pull 3-2-1-3-2-1 rest 2 min btwn sets 

245,265, 285
245, 265, 285

Trying to focus on getting knees back and then standings straight up to make contact at thigh and not hip. Not hard weight but I think right for form. 

+ 3 Rounds for Time 12 Power Snatches 95lbs 12 Box Jump Over 24" 12 Cal Assualt Bike

6:41 felt pretty good

Ps- 12; 7,5; 7,5