30 September

Training (2p)

A. Row Sprints
25 Seconds, rest 90s for max meters. Score is shortest distance covered in 5 rounds. 
*163m

B. T2B Pyramids
1-14+21 U/B
*Stopped after 14, rested 2m and then did max u/b set of 21. 
*Total of 125 Reps

C. 20m EMOM
-6 Hang Power Snatch @ 135#
-1T Prowler (140#)
-1/2T U/B HS Walk
-200m Run
*This was much harder than I anticipated. Just was never able to get fully recovered. 

29 September

Training (2p)

Powerlifting "Linda"

10-1 For Time Of:
*1.5 BW Deadlift (360)
*BW Bench (240)
*1.25 BW Back Squat (300)
*23:53
*This got pretty brutal right from the start. The Deadlifts and Back Squats were rough from 10-5. Everything was u/b and the biggest breaks were from the Squats to the DL. Bench wasn't bad. 

*I had done "Linda" 3 or 4 times and we wanted to do something similar but decided on adding the back squats in there. It made it way worse than the squat cleans. 

28 September

Training (2p)

A. 
12 Push Jerks
Rest 15s
10 Def HSPU
Rest 5m, x3
*205# - U/B
*215# - U/B
*225# - U/B
*All PJ were TnG, HSPU were tough

B. 3 Rounds For Time
20 Cal AD
21 KBS (2)
15 T2B
6 Muscle-Ups
*12:00
*KBS and Muscle-Ups U/B. 3rd Round of T2B were 10-5

26 September

Training (7a)

Hopper Hero WOD Saturday
"Glen"
30 Clean and Jerks (135)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
*26:22
*Rope climbs felt terrible, biceps were blown up. 

25 September

Training (1p)

A. Build to a 1RM Press
*230

B. Drop to 95% of A and complete 1 rep OTM for 8:00
*225
*225 - x
*225 - x
*215 
*215 - x
*205 
*205
*205
*Underestimated how hard it was going to be. Need to add some more of this back into the program. 

C. 5 Max Sets of T2B, rest 90 seconds b/w
*22/15/15/15/13
*80 Total

D. Every 3m for 15m
400m Run
Max Reps OHS @ 135 with remaining time
*102 Reps
*20-20-20-20-22

23 September

Training (2p)


A. 15m EMOM From Class
*8 (12') WB
*8 SB
*14 Cal Row

B. For Total Load
Front Squat (5-4-3-2-1)
*320
*330
*345
*360
*350
*1705 Total
*Backed off last set, my knee was feeling a little weird and just didn't have the confidence to go up. Feels fine now, just trying to be smart for once. 

C. In a Team of 3
200 Cal AD
100 12' WB
100 PJ (155)
100 Over The Bar Burpees
*17:06

22 September

Training (2p)

A. Build to a Tough 5RM Deadlift
*385x5 / 425x5 / 450x5
*Didn't feel bad at all for  not doing it for so long. 

B.  15m AMRAP:
50 U/B DU's
7 U/B Ring Dips
4 U/B Power Snatches (155)
*10+49 Reps
*No mistakes on DU's. 

21 September

Training (2p)

A. Build to a 1RM Snatch
*250
*Missed a few at 260 and stopped. First time snatching heavy in a few weeks, felt decent. 

B. 
For Time:
1k Row Buy-In 
Then:
15-12-9
Power Cleans
Pullups
Thrusters
T2B
*12:05

19 September

Training (7a)

Hopper Hero WOD Saturday

"Hamilton"
3 Rounds For Time:
1k Row
50 Pushups
1k Run
50 Pullups
*38:30
*Last set of pushups got brutal. Pullups were 35-15/25-15-10/20-10-7-7-6)

18 September

Training (2p)

Part 1: 
30 Thrusters 
30 Pullups 
20 Thrusters 
20 C2B
10 Thrusters
10 Bar Muscle-Ups
*95
*6:20
*Thrusters All U/B
*Pullups were: 30 - 13/7 - 4-3-2-1

Rest exactly 3m before starting Part 2. 

Part 2: 
90-60-30
Du's
30-20-10
DL (185)
*6:36
*DU's were 90 / 30-60 / 30
*DL were 12-10-8 / 14-6 / 10

Rest exactly 3m before starting Part 3. 

Part 3:
30-20-10
Calorie Row
90-60-30
HS Walk (Feet)
*7:57

16 September

Training

Legs are crazy sore still from Monday's squats. Decided to rest and went over to the site and hauled about 200 buckets of concrete to fill the stair platforms. Felt good to rest. 

15 September

Training (2p)

0:00 - 1:00 Max Trips Prowler (7 Yards Per Trip / 50 Pounds)
1:00 - 2:00 Max Reps BW Bench (240#)
2:00 - 3:00 Max Reps Strict HSPU
3:00 - 4:00 Max Reps BW Power Cleans
4:00 - 5:00 Max Reps T2B

9-8-8
17-12-9
9-7-5
6-5-6
23-25-26
*175 Total Reps

14 September

Training (2p)

A. Every Minute For As Long As Possible:  6 Back Squats @ 315#
*10 Rounds
*50 done at 7:15. This was a 5 minute PR from 3 months ago. 

B. Granite Games Workout 1
3 RFT:
100 Du's
10 OHS (175)
*5:40
*Wish I would have done this fresh, didn't realize how bad my legs were going to feel after the 60 reps at 315#.....Will test this again in 4 or 5 months and do it fresh. 

12 September

Training (7a)

Hero Hopper WOD

"Whitten"
5 Rounds
22 KBS (2)
22 BJ (24)
400m run
22 Burpees
22 WB
*33:30

*Everything was u/b but runs were slow because of it. I think that was the best strategy for me. I doubt smaller, faster people are going to go u/b on these styles of workouts which means it comes down to staying ahead on the runs. 
*BW was 244# Today. Getting a little soft now that I am not training full-time. 

11 September

Training (2p)

21 PJ                 15 PJ              9 PJ
21 C2B                15 C2B             9 C2B
21 WB                 15 WB              9 WB

15 PS                 12 PS              6 PS
15 HSPU               12 HSPU            6 HSPU
15 WB                 12 WB              6 WB

9 OHS                 9 OHS              3 OHS
9 MUPS                9 MUPS             3 MUPS
9 WB                  9 WB               3 WB

*115                  *135               *155
*REG WB               *OTL WB            *12' WB
*STRICT               *STRICT            *STRICT

*CHANGE YOUR OWN WEIGHT. WEIGHTS WERE ABOUT 50' FROM BARBELL. 

*33:01

9 September

Training (2p)

10 Rounds:
10 Calorie Row
5 KBS (1.5)**
2 Clean and Jerks (255)
50m Prowler Push
*43:30
**KBS increase 5 reps each round. 5-10-15-20-25-30-35-40-45-50
*Brutal workout, great grip training. No misses on Clean and Jerks. 

8 September

Training (2p)

Took an extra rest day to let my knee settle down a little bit. Was sore from all the running the previous two days and the knee just swelled up a bit. Felt better today but still wanted to stay away from squatting. Came up with this monstrosity with Jason and Bird. 

"Lactic Lynne"
0:00 - 1:00    (Max Reps Bodyweight Bench)
1:00 - 1:30    (Max Cals on Assault Bike)
2:00 -   ?       (Max U/B Muscle-Ups)

*177 Total Reps
*Bench Reps  (15 - 13 - 11 - 10 - 9) = 58
*Assault Cals (17 - 18 - 16 - 17 - 16) = 84
*MUps           (9 - 8 - 7 - 6 - 5)  = 35

5 September

Training (7a)

Hero WOD Saturday

"Lumberjack 20"
20 DL (275)
400m Run
20 Heavy Swings
400m Run
20 OHS (115)
400m Run
20 Burpees
400m Run
20 C2B Pullups
400m Run
20 Box Jumps (24)
400m Run
20 DB Squat Cleans (45#)
400m Run
*20:51

4 September

Training (2p)


A. Rene
7 Rounds For Time:
400m Run
21 Walking Lunges
15 Pushups
9 Burpees
*22:08

*Not another second to come up with in this one. Everything I had. 

2 September

Training (2p)

Back Squat (3x5)
*350
*365
*385

21-15-9
21 Weighted Pistols (blue KB)
15 Clean and Jerks (185)
9 Muscle-Ups
*4:44

Rest 15m

21-15-9
21 Deficit HSPU (Black Blocks/10")
15 Power Snatches (165)
9 Muscle-ups
*5:24

1 August

Training (2p)

For Time:
800m Run
50 T2B 
50 OHS (95)
800m Run
*11:31
*T2B were 10-20-30-40-46-49-50
*OHS were u/b