So after Friday’s workout my back was feeling really sore after those deadlifts. The workout for today didn’t seem too bad but I knew my back being sore was going to have an effect on it. Once I got started I realized how much harder it was though the first part was:

Part A.) Every Minute on the Minute, for 10 minutes

5-Thrusters (135lbs)

10rds (50reps) usually 15-18sec per round

This got harder as the workout progressed and even though I was finishing in around the same time each round it felt like the rest was getting shorter and shorter. The last three rounds I started to feel it in my quads. But, I was very happy to get all the reps in and in the time it was a good start.

Part B.) Every Minute on the Minute, for 10 Minutes

15-Wall Ball Shots

Since we only have a 12lbs medicine ball I decided to do 100 more reps since that would equal the total weight difference that I would’ve done if we had a 20lbs med ball. So i did 16rds plus +10reps on the 17th minute. So i did the same amount of work i would’ve done with a 20lbs ball but had to do more reps. After this my quads were shot though.

Part C.) 3 Rounds

350m-Row

20-Sit Ups

2min-Rest

1:49, 1:43, 1:44

These were suppose to be GHD Sit ups but we don’t have a GHD machine. So I just did ab-mat sit ups and made sure to reach back and touch all the way behind my head on the way down and touch the front of my toes on the way up. Still easier but it takes a bit longer. I kept my row pace a bit slow since my quads were shot, they were around 1:37-1:41. This was a real tough day on the quads but definitely some great work put it.

So after two really tough days we basically had a rest day for our third day. It was only:

6 Sets

3mins-Row @ 80-85%

2mins-Active Rest

We had a choice of swimming or if we didn’t have pool access to this workout. I actually did have pool access but i didn’t feel like swimming. I basically just rowed for about 15 mins and went for 3600m.

The next day was our actual rest day which was very much needed still. But then friday we were back to it with another good workout. It was 3 different heavy couplet workouts. The first was:

Part A.) 5 Sets

3-Snatch (80-85% of 1RM)

9-C2B Pull Ups

2min-Rest

48sec, 53sec, 49sec, 46sec and 46sec (170lbs)

I used 80% of my 1RM which was 170lbs. I wasn’t feeling to great today with my lifts so I went lighter for this. I was also not too comfortable with the Power Snatch with this weight so I went with full snatches. Its kinda ironic that I’m much better at full snatches then power snatches and its the complete opposite for cleans. Over all I was very happy with this workout.

Part B.) 5 Sets

3-Clean & Jerk (80-85% of 1RM)

6-Strict Ring Pull Ups

2min-Rest

55sec, 1:07, 1:10, 1:11 and 1:11 (225lbs)

I went heavier with this workout I used 85% of my 1RM, but I think I should’ve went with 80%. We were also supposed to do rope climbs but I didn’t have a rope to use. The jerks got real tough in the later rounds, and i think i would’ve move faster at 80% but still not too bad of an effort. I think it would’ve been much harder with rope climbs though

Part C.) 5 Sets

3-Deadlifts (80-85% of 1RM)

9-Pull Ups

2min-Rest

19sec, 19sec, 20sec, 21sec and 22sec (315lbs)

I used slightly over 85% of my 1RM, 85% would have been 310 but I wanted to get more comfortable moving 315 so I went up. My first 3 sets were pretty good. My last 2 rounds my technique was not very good at all. I know my back is going to be hating me for it as well. Other than that though I moved fairly quickly which I was happy with and I’m getting better at moving this weight for low reps so I’m getting stronger.

Today’s workout was fucking hard to say the least. It started out with some skill but just got harder after that:

Part A.) 3 Sets (not for time)

(10-15m) x Handstand Walk - 15,15,15

6-Strict Ring Pull Ups - 6,6,6 (subbed for Rope Climb)

30sec-L Sit - 30sec,30sec,30sec

I felt pretty good with my HSW today, my initial walks were almost all 15m. I actually got the 2nd set all in at once.

Part B.) 5 Sets for Max Reps

30sec-Pull Ups

60sec-Rest

31-28-25-21-23=128

This was annoying to do by myself for timing purposes. The last couple of rounds were real tough but I just made sure to get above 20. I was pretty happy with this effort. But I knew it was going to make the next part tough.

Part C.) 5 Sets

8-Handstand Push Ups

12-Ring Dips

16-Hand Release Push Ups

2min-Rest

1:02-2:15-2:33-3:04-3:16

Wow was this hard! This combination is just like the workout JT but those release push ups are always tougher. They put a lot of strain on the shoulders. I got my first 3 sets of HSPU unbroken and barely split the 4th round but the 5th was a mess. I was amazed how much harder the workout was from round one to round two. I’m definitely not too great at these type of workouts.

Part D.)

2K-Row @ 85%

7:39.6

I actually did this twice. I’m not really good with longer rows and especially hate the 2K row. My PR is 7:28.6 so an 85% effort was a 8:35 2K which was really slow and slower then my warm up pace. So I did it again later in the day and tried to stay at about 1:55 for my 500m pace. Probably a little too hard considering yesterdays workout crushed my quads and gluts but I need to get better at this.

Another week brings about a whole new cycle of workouts. The first two parts today were more strength and oly lifts:

Part A.) 5 Sets

3-Hang Power Snatches

125-135-145-155-160 (1/f/f)

I felt pretty good with my reps through 155 but after that 160 was real tough. I got my first rep but the next two ended up being full hang snatches.

Part B.) 5 Sets

1-Snatch Balance + Overhead Squat

165-190-210F-210F-210

I don’t what it was today but i just couldn’t get my snatch balances down. I kept leaving the weight out in front on the bottom of the snatch balance and would just lose it. Just not a good day for them I guess.

Part C.) 3 Sets

3-Muscle Ups

6-Overhead Squats (135lbs)

12-Toes 2 Bar

24-Walking Lunges (55lbs DBs)

4min-Rest

2:30-2:17-2:15

Wow were those lunges ridiculously tough. The first set I just was not prepared for them and dropped the weight about 3-4 times. After that I only put the weights down once. I was happy with everything else though. I cycled through my OHS pretty fast, 135 felt very light. 

Yesterday’s workout was a three part workout and it was actually a re-test of an earlier workout but unfortunately i never did it the first time.

Part A.) 4 minute AMRAP

1-Clean (205lbs)

1-C2B Pull Up

2-Clean (205lbs)

2-C2B Pull Up

N-Cleans (205lbs)

N-C2B Pull Ups

-8 minute Rest-

Part B.) 4 minute AMRAP

1-Clean (155lbs)

1-C2B Pull Up

2-Clean (155lbs)

2-C2B Pull Up

N-Cleans (155lbs)

N-C2B Pull Ups 

-8 minute Rest-

Part C.) 12 Minute AMRAP

250m-Row

25-KBS (32kg)

50-Double Unders

For Part A I was hoping to get the the 6th round. I first worked up to a heavy clean to get warmed up. I went up to 250 and the started my workout. I did all the cleans as singles, but it was C2Bs that were tough since I was still kinda sore from tuesdays workout. I did pretty well though and got 5.02rds.

For Part B I wanted to get to the 8th round. I flew through the first 4 rounds I think I did them in a little over a minute. The 5th round and on were tough the grip really started to go on this one. The 7th round took me a lot longer then I thought it would and I barely finished it in time but ill still take doing 7rds.

The last time I actually tried this workout my back was just not having it and this time same thing happened. My back was already pretty tight starting the day and the first two parts didn’t help. When I got to the KBS for for the workout in Part C my back was not happy and as I got through several reps it got worse and worse. So i just decided to stop. I was really disappointed about it but I was happy with the first two parts so not a bad day. 

So today’s workout was another all strength type of day. Although it did start with some skill movements first:

Part A.) 3 Sets (for speed and efficiency)

(8-10) x Butterfly C2B Pull Ups - 10,10,10

(8-10) x Burpees - 10,10,10

(6-12) x Handstand Push Ups - 12,12,12

The next couple of Parts were all strength

Part B.) 15-20mins work to a Heavy Snatch

135-165-185-200F-195

I didn’t feel too great with my snatches. I usually use 185 as my testing point if that feels good I will try to hit a PR if not I will just go for 200. I had a real good attempt at 200 but didn’t feel comfortable with going heavier.

Part C.) 15mins work to a Heavy Clean & Jerk

135-165-195-215-235-245

My first few sets felt good but then my jerk on 235 felt slow, so I decided to just do one more rep. 245 went really well so I could’ve gone heavier but decided to end on a good rep

Part D.) 3 Sets

2-Front Squats (90% of 1RM)

I used 225lbs for my 3 sets. I felt really good with my front squats and over all am feeling a lot stronger with them. I’m really happy with my progression with these during this programming cycle.