31 July

Training (8a)


A. 50 Back Squats For Time @ 315#
*10:51
*Initially I thought this would be a little too aggressive but the first 20 or so didn't feel bad. Got a little tougher towards the end. Finished doing sets of 6. 

B. 50 Bench Press For Time @ 225#
*7:56
*This was tougher than the squats, probably because I did it second but had to drop to sets of 4 for the last 12 or so. 

C. Partner Workout
*50 DB Burpee Box Overs (24")
*50 Statue of Liberty
Rest 2m
*5m of Battle Ropes and WB. One partner does battle ropes while other partner does amrap WB. Can only do WB while partner is on the ropes. Finished with 110 or so WB. 

Not a bad workout, fun to get out of my routine but can't wait to get back to Vitality to train. I can't stand how globo gyms are run anymore. If I see one more person doing skull crushers or smith machine upright rows....

29 July

Travel Day Back To Michigan

28 July

Training (2p)

Friday Class WOD

400m Run
21 Thrusters (135)
15 Power Snatch (135)
9 Burpee Muscle-Ups
400m Run
*Any break in thrusters or power snatch, complete 10 pullups
*9:07

27 July

Training (2p)

A. 3 Heavy Complexes Of: 
1 Hang Snatch - 1 Squat Snatch - 1 OHS
*225
*240 (x)(x)
*225
*Shoulders just wouldn't open up so dropped back down and finished at 225. 

B. 5 Back Squats @ 315# OTM for 5m
*Complete

C. 
3 Rounds For Time:
30 Wallballs
30 SDLHP (75)
30 Box Jumps (20)
30 Push Press (75)
30 Cal Row
30 Pushups
30 Back Squats (245)
*30:45

*This was one of the biggest surprises I have had in a as long as I can remember. Usually I am pretty good at knowing what to expect before the workout starts but that wasn't the case at all today. I honestly thought I would be in the teens for this and ended up 30+...crazyness. 

25 July

Training (7a)

Hopper Hero WOD Saturday

Put all Hero WODs on Poker Chips and draw one out each Saturday. 30 minutes to prep and warm-up and then go. 

Week 1

"Roy"
5 RFT
15 DL (225)
20 Box Jumps (24")
25 Pullups
*13:24

DL were U/B - 10/5 - 10/5 - 10/5 - 11/4
BJ were all bounding
Pullups all U/B

24 July

Training (2p)

A. 12m EMOM
Min 1: 5 Burpees + Legless RC
Min 2: 12 Cal Row
Min 3: 5 KB Snatch Each Arm (2)

B. 
Class WOD
9-6-3
Power Cleans
Front Squats
(185)

Rest 2m

5-3-1
OHS (155)
Muscle-Ups
*5:19

22 July

Training (2p)

A. 21m EMOM
Min 1: 1 Muscle-up / 3 Dips / 1 Muscle-up / 3 Dips (U/B)
Min 2: 5 Strict Deficit HSPU (3")
Min 3: 7 DL @ 315#
*Complete


B. 15m AMRAP
12 T2B
AD until you are >1500 Watts
10 Hang Power Clean and Jerk (155#)
AD until you are >1500 Watts
25m U/B HS Walk
*3+10 HPC and Jerks
*This was the first time I have ever done this style with the AD and it got pretty tough. It turned into about 7 second sprint each time you got on. HR peaked and then had to get off and go do work. I like the concept and will continue to play around with this style. 

21 July

Training (5p)

A. 3x5 Moderate Back Squats
*225/275/315

B. Build to a tough Squat Clean in 15 Minutes
*Built to 285

C. In 12m, for max load, complete 1-1-1-1-1 Squat Clean
*305
*320
*330
*340
*350 (PR)
*This was the best my Clean has felt in years. Usually I get stuck in the bottom and have a hard time getting up, tonite felt so easy out of the bottom. Should have done one more set at 360 but was running out of time. 

D. Heavy "Karen" 
Must be 50 U/B - 40 U/B - 30 U/B - 20 U/B - 10 U/B For Time With 30# Slamball
*6:11

*This was the first class workout I have done in probably 2 years, it was a good time to get back in the class. Will definitely be doing a couple group workouts each week. 

20 July

Training (2p)

A. 1 PC + 2PP + 1PC + 4 PJ
*235
*240
*255

B. 5 Rounds:
10 C2B
5 Muscle-Ups
25 Cal Row
50 DU's
*17:12
*2:30 - 2:38 - 2:56 - 3:06 - 3:04

*This started day 1 of training for "fun". Definitely a different mindset than I have had in longer than I can remember. Even when I took a year off to heal up, I still had it in my mind that I was training for the following year. I am sure I will get used to it and fall into a routine that allows me to have more time over at the building but the feeling of wandering aimlessly through training has officially begun.

18 July

Training (7a)

A. 2 position pause isometric strict hspu (1 second in the concentric
1/3 and 2/3 of the way up) accumulate 25 doubles - rest as needed
*Complete

+

20 min amrap:
2 rope climbs
10 burpee box jumps 20"
4 strict 5" deficit hspu
10 calories assault bike
200m run
*5+2 HSPU
*Broke HSPU into 2/2 after 1st round. 

17 July

Training (2p)

A. Power snatch; build to a tough single
*240
*Didn't feel great today, shoulders a little tighter than usual. 

B. 10 power snatch for time 205# (film it)
*58 Seconds
*7 U/B then 3 singles

+

open workout 14.1 (ps/double under)
*7+34
*This felt pretty terrible today. Grip and back were weak from the start. 

+

Row 5k @19-20 min pace
*10 Minutes and stopped at 2,500m

15 July

Training (2p)

A. Clean grip deadlift; build to a tough single
*Built to 440

B. Clean grip deadlift; 5 on the min for 10 min 325#
*Complete

C. 10 min amrap KB snatch 1.5 pood (you can switch hands as needed and
rest on shoulders/hips, but if KB touches the floor, workout is over)

D. 14m EMOM
Even: 40 DU's
Odd: 6 KBS Each Arm (2)
*If u/b on DU's, add 5 next round. 
*No mistakes, ended on 70 U/B. 

*Did Gym WOD instead with a few other guys. 
Every 2m for as long as possible
10 DL (135 - 155 - 165 - 185 - 205 - 225 - 235 - etc)
10 Burpees
6 Front Squats (Same weight as DL)
*3 FS into 235# Round. 

14 July

Training (2p)

A. Muscle ups; amrap unbroken into 50 for time
*10:45
*13-18-23-28-33-38-43-47-50
*Frustrating I only got 13 to start with but my recovery was much better here being able to hit consistent sets of 5 all the way up. 

B. Strict press; 100 for time 115#
*10:26
*10-20-28-35-41-47-52-57-62-67-72-77-82-87-92-96-100
*Got really tough around 60, not sure what a great time is for this but probably around 9-930 I would guess. 

+

For time:
800m farmers walk
200m prowler push (4x45# weights on both sides *picked this weight so
that it is really tough and grinding/choppy.  But surfaces change this
so you might have to go lighter/heavier based on where you are)
*16:55
*Used 1.5 Pood KBs and did the 800m U/B. Took about 6:50. Sled was (3)55's on each side and it was heavy as shit. Took me 10:05 on the prowler. 

Hit a 1L HS Walk Post WOD in 1:24 for some skillwork. 

11 July

Training (7a)

A. 2 position pause isometric strict hspu (1 second in the concentric
1/3 and 2/3 of the way up) accumulate 20 doubles - rest as needed
*Complete

B1. Burpees; 15 AFAP x3; rest 30 sec
*Complete, around 27-29 seconds

B2. Legless Rope climbs; 2 reps x3; rest 30 seconds
*Complete, 25-30 seconds

B3. Kipping hspu; 20 reps x3; rest 3 min
*U/B, didn't see time

C. CTB pull ups; 30 reps AFAP x3; rest 4 min
*U/B - U/B - 16-5-1-x
*Stopped at 22, was crushed here. Never recovered after 2nd set of u/b. 

+

Row 20 min easy
*Complete

10 July

Training (2p)

A1. Power clean from high blocks; 1.1.1.1.1x5; rest 20 sec/rest 1 min
*245 - 255 - 265 - 275(-1) - 285

A2. Hurdle hop jumps; 5 consecutive jumps x5; rest 3 min (set the
hurdles at a place where you can rebound with minimized ground contact
time, no higher)
*Complete

B. Lateral slam ball toss into wall; 5 consecutive throws as hard as
possible x5/side; rest as needed to full recovery bw sides
*Complete

+

Run 1k @slightly faster than 5k pace
rest 45 seconds
x6
(rest 4 min bw sets 3/4)
*Used 3:40 as my pace. Pretty terrible but obviously running needs to improve and this is more than necessary. 

+

mobility work 20-30 min
*Complete

8 July

Training (2p)

A. Deficit snatch pulls; 1.1.1.1x5; rest 15 sec/rest 2min (2" deficit,
increase 10# from last week)
*165 - 215 for rest. Still tough for me to get into that bottom position. 

B. Sumo deadlift; 10, 10, 10, 10, 10; rest 90 seconds
*Used 275, wasn't sure how this was going to feel with limited rest. Wasn't bad. 

+

15-12-9-6-3
Deadlift 355#
kipping hspu (open standard)
assault calories
*9:54
*All HSPU and DL u/b. DL was tough, but not as bad as I expected it too feel. 



*For planning purposes, I leave for Michigan vacation July 29th - August 6th. 


29th - Travel Day
30th - Rest Day
31st - Training (Anything but bumper plates) Big Box Gym
1st  - Training (Anything but bumper plates) Big Box Gym
2nd  - Travel Day
3rd  - Training (Anything but bumper plates) Big Box Gym
4th  - Travel Day
5th  - Training (Anything but bumper plates) Big Box Gym
6th  - Travel Day
7th  - Rest Day
8th  - Back to Normal Schedule

7 July

Training (1p)

A. Strict muscle ups x2/Muscle ups x6 - accumulate 5 unbroken
complexes not for time
*Complete, took about 20m from start to finish. No misses. 

B. Strict press @3030; 5x5; rest 2 min
*115 for 4 sets, 135 for last set. 

C. Strict weighted CTB pull ups; 1-2x7; rest 2 min
*2 reps each, 20# vest

+

30 min amrap:
100m farmers walk for time 100#/hand
10 GHD sit ups
10 burpee box jumps
1K row
4+50m FW

6 June

Training (2p)

A. Squat snatch gauntlet - 2 tng reps beginning at 185# adding 10# per
min until failure
*Couldn't hang on to 255 after I hit the first rep, dropped it coming back down to hips. 

B1. OHS; 5, 5, 5, 5; rest 2 min
*260 - 275 - 295 - 305

B2. Front squat; 5, 5, 5, 5; rest 2 min
*285 - 300 - 305 - 310(-1)

B3. Back squat; 5, 5, 5, 5; rest 2 min
*345 - 355 - 365 - 375

C. 1 set amrap unbroken wall balls
*112
*Legs/shoulders, pretty much everything was crushed heading into this. I took the squats really aggressive because they are finally starting to feel better. 

4 July

Training (2p)

A1. Power clean from high blocks; 1.1.1.1.1x3; rest 20 sec/rest 1 min
*235 - 265 - 275

A2. Hurdle hop jumps; 5 consecutive jumps x3; rest 3 min (set the
hurdles at a place where you can rebound with minimized ground contact
time, no higher)
*Complete

B. Lateral slam ball toss into wall; 5 consecutive throws as hard as
possible x3/side; rest as needed to full recovery bw sides
*Complete

+

Run 5k for time
*23:19
*800m split times were (3:29 - 3:44 - 3:59 - 3:51 - 3:48 - 3:37)
*Feet were sore after this and can definitely tell it has been a year or so since I have gone this distance at that pace. 

3 July

Training (2p)

A. Banded strict hspu 2" deficit; 2 reps x14- rest as needed to recovery
*Did 8" deficit deadstop HSPU here. The band that we had was too tough for how tall I was stretched out. These seemed to be similar in concept. 

B1. Push press; 10, 10, 10, 10, 10; rest 1 min
*225 for all

B2. Kipping hspu; 15 reps x5; rest 4-6 min
*Complete

C1. Rope climbs; 3 reps AFAP x3; rest 1 min
*20 Seconds 

C2. CTB pull ups; 10 reps AFAP x3; rest 2 min
*Complete

+

5 sets:
20 burpees
20 TTB
20 box jumps 20" (step down)
rest 2 min bw sets
*2:08 - 2:30 - 2:40 - 2:50 - 2:56
*T2B fell apart in the final 3 rounds. This was really bad. 

1 July

Training (12p)

A. Deficit snatch pulls; 1.1.1.1x5; rest 15 sec/rest 2min (2" deficit)
*Stayed 215# as the bottom position was pretty shaky

B. Power snatch; 5, 5, 5, 5; rest 2 min (tng)
*185, pull felt weak

C. Single arm KB snatch; 10 reps heavy x5/arm; rest 1 min bw arms
*Complete with 2 pood. 

+

10 deadlift 335# AFAP
assault bike 2 min @250 watts
x6 sets (no rest bw)
*15:56
*DL got heavy but were all u/b