Day 1/Wednesday

Day 1 

A. Make sure you have a really good warm up before you start this. Hit some 5 second AB sprints to get your HR up 

30 squat Cleans @ 205lbs for Time 

6:22 my low back is destroyed from Monday. Left side low back. Probably should have stopped. But I didn't. 

B. Tempo Zombie Squats 4-5 reps 3 seconds down no pause 3 seconds up no pause rest 2 minutes x5 

135 x5 Staying light to keep easy on back and keep good positioning 

155 x5

155 x5

155 x5

155 x5

Felt good.

+ 20 min AMRAP 

10 HSPU 

10 Dumbell Snatches 100lbs (did at 70)

10 Shoulder to OH 115lbs 

10 Chest to bar Pull ups 

5 round  + 20 reps

Everything unbroken. Transitions really slow. Dbs REALLY slow. By far, the most time on dbs.  Tried 100lbs and could not get one. Between my low back and poor shoulder stability, it wasn't happening. Felt low back a lot on dbs. 

Day 10/Monday

Day 10 

A. EMOM 10 min 3 Banded Deadlifts @ 75% 1rm Grn Band 

335 with purple 

B1. Seated Good Monrings 10-12 reps rest 2 minutes x3 

95 x12

95 x12

115 x12

B2. Glute Ham Bridges 10-12 reps rest 2 minutes x3 

+ 5 min AMRAP Ski Erg 50 Cals 100 Burpees Rest 45 seconds 5 min AMRAP AB 50 Cals 300 Double Unders Rest 5 minutes x2

Can't remember how many burpees first round. About 45ish??

77 dubs. Lots of mess up. 

Still really slow on AB

27 burpees

80 dubs

Slower on ski and bike. Fuck the bike. 

Quick Garage WOD/Sunday

It was a variation of something Rob @ SM had programmed on their blog

24 deadlift 135

24 Box Jump 24"

24 pull-ups

24 push jerk 135

24 box jump

24 pull-ups

24 power cleans 135

24 box jump

24 pull-ups

14:16

I'm in terrible metcon shape right now. 

DL unbroken

Box jumps kinda slow

Pull-ups- 1st round- 12,12. 2nd/3rd 8,8,8

Push jerk- 8,8,8

PC- 4,4,4,4,4,4. Didn't want to drop any too early on a Sunday in my garage so all touch n go. 

This was probably worse becaus wi didn't warm up at all. I also ate 20mn before I started. 

Whatever. Happy to have gotten a decent workout in. Will be a family filled Tay until this evening so I knew if I didn't do it now it wouldn't happen today. 

Day 9/Thursday

Day 9 

A. Strict PRess 6-6-6-4-4-4 rest 2 minutes btwn sets 

125,135,135,

145,145,145

B. 3 Rope Climbs AFAP rest 90 seconds x5 

34sec

30sec slow coming down

40sec screwed up feet 2x had to do 3 pulls

32sec

33sec

+ Sled Push 7 seconds @ 100% Rest 90 seconds x5

Did AB instead.  All about 8cals. 

Was supposed to be a rest day but.....ya know

Day 8/Wednesday

Day 8 

A. Every 90 seconds 1 Squat Clean Build until you reach a max from 185 10 lbs every 90 seconds Add 10lbs 

Missed 285. Caught it but was in bad position and didn't stand up. Should have. Thought I may pr but not today. Based on how 275 felt. 

 B. Zombie Squat @ 50% 1rm 5x5 rest 90 seconds btwn sets

165

Yup- felt good. Good positioning. 

+ 

10 min AB @85-90% 

AB wasn't available so I ski ergged 

2360m, 146 cal @ 2:08 pace

10 min Row @85-90% 

2480m, 161cal @ 2:01 pace

into For Time 

50 Toes to Bar 

50 Kipping HSPU 

50 Chest to bar Pull ups 

50 Box Jumps 24"

Not sure, clock got reset, about 15mn

Miserable. 

T2b in 7,s and then singles around 37

10's for hspu breaks too long

5's for c2b breaks too long

Bj slow

Day 7/ Tuesday

Day 7 

A. Split Jerk 4 Singles @ 83% 4 Singles @ 85% rest 2 minutes btwn singles 

230

235

Felt good

A1. Waiter Walk 100ft each arm heaviest possible KB rest 1 minute x3

70lb

A2. Single Arm Plank 30 seconds each arm rest 1 minute x3 

A3. Powell Raises 10-12 each arm rest 1 minute x3 

10x 12

Yup, yup, yup

+ Row 3 minutes for Max Cals Rest 45 seconds x4

71

57

54

55

That totally. crushed me and I don't think I did that well. First round of 71 was because I really pushed the first minute and half. Then slowed down. 

Day 6/ Monday

Day 6 

A. Every 90 seconds until Failure 1 back Squat Start @ 275lbs and build by 10lbs every 90 seconds 

Failed at 365 felt week today. Expected more. 

+ AB 10 Seconds @ 100% Rest 2 minutes x5

About 10cals on all felt good on this went hard.