Friday

A. Back Squat @ 90-92%, 4 x 1 rep, rest 90-120 sec

285

B. Back Squat @ 75-80%, 4 x 4-5 reps, rest 2 min

255

C. Squat Clean Cluster, 5 x 1.1.1, rest 10 sec b/w singles, 2 min b/w sets **this is sets of 3 but not TnG, so you’ll do 1, drop, rest 10 sec, do 1, drop rest 10 sec, do 1 drop rest 2 min x 5

155, 185, 205, 205, 215 (in 5 attempts failed 1,2,4  I tried to get thee in a row it just wasn't happening my knees inside out side and right hip are hurting tightness and stiffness)

D. Clean Grip Romanian Deadlift w/ straps @ 22X1, 3 x 4 reps, rest 2 min  **to just below knee cap **2 sec down, 2 sec pause at bottom position

215, 225,255

E. Double KB Front Rack Carry, 3 x 150’, rest as needed

53 kb 

Today felt like a lot of my movement was off. Just technique wise wasn't moving as smoothly as I liked. 

Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec  *video

65,75,85

B. Snatch Balance- build to 3RM **2 sec pause in catch position **video

125 which was the video the rear part of my shoulder started hurting. 

C. Snatch Grip Deadlift @ 41X1, 4 x 5 reps, rest 2 min

155,185,215,245

D1. Front Rack RFE Split Squat @ 3030, 4 x 10/leg, rest 60 sec b/w legs

105,110,115,135

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec *video 

Last time I thought it was GHD back extensions not ham raises so when I found out what they were this was my attempt I had trouble getting full extension of hips and going fully down felt it a lot right behind my knee 

This was extremely difficult. 

Row @ 2k PR pace -2 sec/500m

250m x 4, rest 60 sec

375m x 3, rest 60 sec

500m x 2, rest 60 sec

152

Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 5, rest 60 sec  *no assistance, no failed reps

(135,155,155,160,165)

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 5, rest 90 sec **add weight if possible **1 sec chin above bar, 2 sec down, 1 sec at bottom, Xplode Up

Still no weight added

B1. Ring Dips @ 15X1, 4 x 5 reps, rest 60 sec **5 sec pause in the bottom

Kept failing sets had to use a red band still could only get 3 everytime. Tried stretching I just couldn't get them...

B2. Pendlay Row @ 20X2, 4 x 8-10, rest 60 sec **2 sec pause at top, 2 sec down

+ (75,85,85,95)

10 min AMRAP

7 Strict Toes to Bar

7 Box Jumps, 36”

8 and 3

Could not keep knees locked out for full strict toes to bar 

Monday

A. Back Squat @ 22X1, 5 x 5, rest 2 min **no failed reps

225,245,255,260,265 I failed the 4th again took a few minutes then completed the whole set of 5 I was smoked. 

B. Front Rack Step Ups, 4 x 7/leg, rest 60 sec b/w legs

145

C. Farmer’s Carry, 3 x 150’ unbroken, rest 90 sec

+ last week I thought it was meters and not feet so I started and someone said it was feet for distance so I had 65 again and that was a lot different. Will be heavier next time

15 min @ Z1 (recovery pace)

Bike 20 Cals

30 sec Hollow Rock

30 sec Arch Body Rock

Felt good just relaxing cruise got that air by the fan of the bike got about 5 rounds of each

Saturday

A1. Behind the Neck Press (normal narrow press grip) @ 20X2, 5 x 8 reps, rest 30 sec

75,75,85(form started looking scetchy,80,80

A2. Ice Cream Makers as Slow as Possible, 5 x 3-5 reps, rest 90 sec -https://www.youtube.com/watch?v=JmvqzvcY2Hs

+

3 sets

Row 1000m @ 2k TT + 15 sec (2:09/500m)

15 Wallball, 20#

Rest 60 sec b/w sets

+

3 sets 

Row 1000m @ 2k TT + 15 sec

15 Power Snatch, 55#

Rest 60 sec b/w sets

Friday

A. Back Squat @ 90%, 4 x 1 rep, rest 90-120 sec

285

B. Back Squat @ 75-80%, 4 x 4-5 reps, rest 2 min

250 

C. Squat Clean Cluster, 5 x 1.1.1, rest 10 sec b/w singles, 2 min b/w sets

135, 155, 175, 195, 215(pr) 

D. Clean Grip Romanian Deadlift w/ straps @ 22X1, 3 x 5 reps, rest 2 min  **to just below knee cap **2 sec down, 2 sec pause at bottom position

(135 to see what it was like never done them before, 185,205, 225, 245)

E. Double KB Front Rack Carry, 3 x 150’, rest as needed

2 53lbs kb this what a lot harder then I have it credit lol 

Wednesday

A. Pressing Snatch Balance, 3 x 3, rest 90 sec 

75,85 was really hard could only do 2 in set rested then did the 3rd, 80

B. Snatch Balance- build to 3RM **2 sec pause in catch position 

Had problems receiving the bar( don't really have a good idea how to) and I don't know why but right shoulder was hurting don't know what's wrong

( right in the deltoid area)

Stopped at 135 for a set of 1

C. Snatch Grip Deadlift @ 41X1, 4 x 5 reps, rest 2 min

135,155,175,205

D1. Front Rack RFE Split Squat @ 3030, 4 x 10/leg, rest 60 sec b/w legs

95,105,115,125

D2. Glute Ham Raise @ 50X1, 4 x 4-6 reps, rest 60 sec

Sets of 6

Row @ 2k PR pace/500m

250m x 4, rest 60 sec

375m x 3, rest 60 sec

500m x 2, rest 60 sec

1:54 pace 

Today's was just tough for some reason, physically mentally spiritually just put me through the ringer I think it was just an off day.

Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 5, rest 60 sec  *Xplode Up, 1 sec at top, 2 sec down, 1 sec on chest

115,115,135,155,165( had a spotter said about 10% helped last 2)

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 5, rest 90 sec **add weight if possible
 **1 sec chin above bar, 2 sec down, 1 sec at bottom, Xplode Up

(Goofed up and looked over this and had to do it at the end, ( no weight added had trouble getting over bar by the end of rounds)

B1. Ring Dips @ 15X1, 3 x 5 reps, rest 60 sec **5 sec pause in the bottom

B2. Pendlay Row @ 20X2, 3 x 8-10, rest 60 sec **2 sec pause at top, 2 sec down

+

(85,95,95) sets of 8

10 min AMRAP

7 Toes to Bar unbroken **must be unbroken, if you only get 6, rest till you can get 7 unbroken and start that set over

21 Unbroken Double Unders

10 and 2 reps of t2b if you ment unbroken without missing a rep I missed your point because I took it as 7 reps without letting go of the bar from the hang. 

And stringing those reps together where not very efficient. 

Monday

A. Back Squat @ 22X1, 5 x 5, rest 2 min **building **2 sec pause in bottom

                        185, 205, 225,245,265 set of 4 failed last attempt waited a minute or two            then did it to complete it

B. Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs

                         135 on a 20inch box

C. Farmer’s Carry, 3 x 150’ unbroken, rest 90 sec

+

                        70lbs db, was doing great then the last 35 meters my right hand gave out, didn't know what you expected when failed unbroken so quickly picked up to finish.

12 min @ Z1 (recovery pace)

Bike 20 Cals

30 sec Hollow Rock

            Boy did this feel great to finish with, just cruising felt so good after that got about 3 set of the calorie bike and two hollow rocks.

Saturday

“Helen”

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull-Ups

                                9:01

Friday

A. Overhead Squat @ 30X1, build to 1RM

                                       (185 pounds)

B. Back Squat @ 30X1, build to 1RM

                                        (295)

C. CG Bench Press @ 30X1, build to 1RM **Index finger where smooth part of bar meets the knurling

                                          (190)

D. Weighted Ring Dip, build to 1RM

                                             (35)

E. Eccentric Only Muscle Up, accumulate 5 perfect reps  ***use band assistance as needed

                                    I tried my best with these, I know they went wrong with the rings pulling away from my chest when I tried to descent don't k ow if it was strength or technique.

Wednesday

A. Front Squat, build to 1RM

(265)

B. Front Rack RFE Split Squat @ 3010 tempo, build to 5RM/leg

(140 ea. leg right was harder to do then left) *** I messed up and forgot the tempo...

Row 10 sec MAX EFFORT, rest 2 min x 3 **record high pace/500m reached

(Highest reached was 118/w500 pace)

Row 2k for time:

**record max HR, avg HR, avg pace/500m, time
(Do not have a heart rate monitor, avg pace 1:54, time to complete 8:28)

Tuesday

1 attempt Ring Muscle Up **video from side

A1. Standing Press, build to 1RM

(135#)

A2. Wtd Pull-Up, build to 1RM

(35 pound kettle bell,held by belt and chain)

B. CTB Pull-Ups- 1 x max unbroken **video

(I think that was 20 actual ones, verily new with them)

C. Strict HSPU’s- 1 x max unbroken **video

(In the video it should 1 had a video that showed 2 but the angle only showed waist.)

+

3 min AMRAP Toes to Bar

(46 reps 15 was Kipping, could not maintain kip afterwards)

+

50-40-30-20-10 Double Unders

**10 Burpees after each set

(Time: 5:31)