Category: Uncategorized

1/21/22

1/21

AM

OFF

PM

Test Dball / run event

19:07 – felt terrible on my runs. Walked at one point on the 2nd run. Sandbag blew me up bad on the 21. I think covid lung is a thing

+

Alt EMOM 10 min:

min 1: 30 sec max TTB in sets of 6

2.5 sets average

min 2: 30 sec max DU

50-60 dubs

-rest 4 min-

Alt EMOM 8 min:

min 1: 30 sec max KHSPU

8-10

min 2: 30 sec max cal Echo bike

12-15 cals

-rest 4 min-

Alt EMOM 6 min:

min 1: 1.1 CJ @ 70-75%

min 2: 3 hang squat cleans @ same weight

215 – felt alright

1/19/21

1/19

AM

2000m row @ target 3k pace

*no sprint to finish- just hold pace. Goal here is to explore how different this will be compared to your 2k pace

-rest 5 min-

1000-1500m row @ target 3k pace

*same note

Definitely felt difficult to hold my paces today compared to pre covid. Hoping it gets a little better.

PM

Alt EMOM 24 min:

min 1: 10 CTB

min 2: 30 sec BS @ 115#

min 3: 10 CTB

min 4: 30 sec FS @ 115#

min 5: 12 pullups

min 6: 30 sec OHS @ 115#

min 7-8: Easy bike

Legs felt really weak compared to normal. Gymnastics felt great

1/17/22

1/17

*Light day – tomorrow will be back to normal

AM

25 min EASY run

PM

Squat Snatch

3 singles @ 70% 155

3 singles @ 75% 165

2 singles @ 80% 175

2 singles @ 82-87% 185

Took one single at 195 which felt really good! No misses tonight. Felt great.

+

Every 3 min x 5 sets:

2 box back squats

*mod-heavy across (heavier than last week)

Did not squat today.

Alt EMOM 10 min:

min 1: 2-3 UB RMU

min 2: 6 alt 1-DB squat snatch @ 60-70#

Moved through this pretty well. Some tricep fatigue towards the end.

+

Alt EMOM 10 min:

min 1: 3 rope climbs

min 2: 45 sec easy bike

I’m getting really good at going up the rope. Now I need to learn to be efficient at coming down.

1/11/22

1/11

3 DL x 4, rest 2-3 min

*start @ 60% and build to 85% EFFORT for the day

Built to 395. Felt really good.

+

Alt EMOM 12 min:

min 1: 1 push jerk @ 75-80%

min 2: 1 power clean @ 75-80%

*2 bars – take jerk from rack or blocks

220 & 215 – felt really good.

+

Alt EMOM 30 min:

min 1: 10 alt pistols

min 2: 10 thrusters @ 115#

min 3: 10 power snatch @ 115#

min 4: Rest

min 5: AMRAP BBJO @ 24″ @ smooth pace

min 6: Rest

Was moving well keeping the snatch unbroken until the final 2 rounds. Felt like I couldn’t breathe. Plot twist I had covid lol

1/7/22

1/7

AM

5 min easy run

+

3 sets:

1600m run @ 10k pace / effort

4 min easy C2bike btw sets

+

10 min easy bike

PM

For time:

50 cal row

50 1-DB OHS @ 50#

50 1-DB Hang CJ @ 50#

50 1-DB FS @ 50#

50 1-DB snatch @ 50#

50 cal row

*alt arms every 5 reps

18:55 – pretty mad at myself. I am mentally weak. My transition from snatch the 2nd row was pathetic. I stopped 7 cals in to breath. Very upset with my effort here

1/5/22

1/5

AM

1 mile easy run

+

*from elite endurance path

4-5x Sets;

30sec C2 bike, standing @ damper-10 / sprint effort

90sec C2 bike, seated @ damper-5 / cruise effort

3min Row @ maximal Recovery pace

1min Rest b/t rounds

+

1 mile easy run

PM

Build to a heavy double squat snatch

*not TNG – 15 sec rest cap btw reps

187 – couldn’t even hit 195 for 1 today. Chalking it up as fatigue

+

Alt EMOM 15 min:

min 1: 50ft HSW

min 2: 40 sec AMRAP DU

min 3: Rest

46, 55, 60, 58, 68

+

EMOM 6 min:

40 sec max wall walks

6,6, 5, 4, 4 ,5

-rest 2 min-

EMOM 3 min:

40 sec max BJO @ 24″

17, 15, 15 – my legs more than anything just felt heavy towards the end of each set. Full of lead feeling

1/4/22

1/4

5-5-4-4-3-3 BS

*building to a tough 3 without pushing to failure

*rest 2-3 min btw sets

352 – probably had about 360 in tank but followed directions 👍🏼

+

3 sets, each for time:

15 cal ski

10 DL @ 285#

-rest 2 min btw sets-

:52s, :49s, 1:17 – last round I couldn’t keep the deadlift unbroken unfortunately. Was happy with the first two.

+

For time:

100 alt box step ups unloaded @ 24″

80 WB @ 20# to 10ft

60 TTB

40 KHSPU

20 BBJO @ 24″

17:40 – broke the wall balls more than I wanted to. T2B & HSPU felt good

+

10 min easy bike

15 min self directed stretching / movement work

1/3/22

1/3

AM

*from Elite Endurance Path TTT Compete

2x Sets; rest 6-8min on C2 @ damper-0 / high RPM spin

1k Row @ target 2k pace

Rest 3min

1k Row @ target 2k pace

So hard this morning! Definitely not aerobic haha. – 1:47.6, 1:48.3, 1:47.4, 1:48.8 – goal was 1:47

PM

EMOM 10 min:

min 1: 3 UB HPC @ 70-75% 215

min 2: 1 LLRC

Struggled a bit with the legless.

+

EMOM 10 min:

min 1: 3 STOH from the ground @ 70-75% 215

min 2: 3 RMU

Rings felt really good today! Focusing on pulling a bit earlier and not letting my knees rise above my hips.

+

EMOM 10 min:

min 1: 3 CJ @ 205#

min 2: 16 GHD situps

This was my jam. I can move through stuff like this pretty well.

+

Alt EMOM 15 min:

min 1: 6-8 2-DB Z-press @ choice weight 50#

min 2: 6-8 pendlay rows @ choice weight 155#

min 3: 30 sec max wtd vest strict pullups – 20