EMOM: Axle WL + Push Jerk, 100 DUs for time, 50 WBs for time, Split Press/ jerk footwork

Thurs Feb 27

A. EMOM 12 min

EVEN: Axle Walk Lunge x 10 80#

     ODD:     Axle Push Jerk     x 10 80# (if need push press with wrist, thats ok)

Complete

B.    Double Unders x 100 For Time - 1min (85/15 reps)

    Rest 3-4 minutes

Rested 3 mins

    Wall Ball x 50 For Time (1:32 UB was last PR) today did 1:37, 35/15 reps

C.    7-10 min Split Press/Jerk footwork to reinforce yesterday

Complete

Split Jerk Heavy Single, "Stone Grace", Back Extensions

Wed Feb 26

A.    Establish a tough Split Jerk in 10 minutes

150

B.    For Time

    “Stone Grace”

    30 x 80# Stone to Shoulder

2:50

C.    Back Extension 3 x 10 (Unloaded)   

Complete

BS 5x5, UB MU PR!, 1 arm DB Press & Row, 10 min AD

Tues Feb 25

A.    5 Rounds      Back Squat  185# x 5

Did 175 x5x5 instead to ensure good depth here and I felt better without lifting shoes and with adjustment of arms on the bar, video of set 1

B.    Establish a ME UB set of Muscle UP

9, PR - only did 1 set

C1.    3 Rounds    1-Arm DB Press    x 10 (add load as able; with fat grip)

20,25,30 - left arm was harder, right could have done more

C2.    3 Rounds    1-Arm DB Row    x 10 (add load as able; with fat grip)

20,25,30 - probably could have done more weight here

D.   10 MIN Z1 Airdyne   

6 min ski

4 min AD

EMOM: Snatch, T2B, Ring Dips + Snatch Grip Press

Sunday Feb 23

A.    21 MIN EMOM
    1st: 1 x Snatch 95# (can go up to 100 after first 4 rounds of snatches if no misses, or if feeling very confident) *Don’t feel that you have to hit this immediately after the front squats; take your time, get set, and hit it sometime in the minute (the rest of the movements do at the top of the minute) Did 3 sets of 95#, did 4 sets of 100#, no misses

looking here for 4 or more sets at 100!!

    2nd 7 x Strict T2B - complete

    3rd 5-8 x Strict Ring Dip (in terms of feel, I’d like for this to be an AMRAP -1 or 2)

6 ring dips all sets

B.    Snatch Grip Press (21X1)    3 x 6-8

45, 55, 55 all x8

DL, GH Raises, Sprints

Sat Feb 22   

Deadlift

** percentages are based off of 90% of 1RM

TRY BIOFEEDBACK HERE!!

A.    65% x 5 (if these sets feel light thats ok, they’re supposed to)

75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 5+ (AMRAP -1 or 2)

-then

.    go up from .05% from 85% as long as you feel you can confidently hit a set of 5

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 5, we go up .05% of most recent set of 5 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

65%x5x155

75%x5x175

85%Amrap -1 or 2 x200x11

5%x5x210

1x220

1x230

1x240

Biofeedback tests got worst into the singles

B.    Glute Ham Raise (add load as able) 3 x 10

Complete, no load today - right hamstring just not feeling it

C.    6-8 Rounds Sprint  x 50 x 2 meters (rest minimum 3 minutes)

Completed 6 sprints

Clean + FS (PR) and Row, CTB, FS, FC chipper

Thursday Feb 20

A.    7 x 1 Establish a heavy  Clean + Front Squat; Rest as needed btwn attempts

115, 125, 135, 145, 155 (video), 160 - decided to stop there - all felt good

 155#

B.     @ 85%: Goal is quality of movement with smooth transitions

Row 1 K - 2:22 pace

    20 x

    C2B Pull Up - 4 sets of 5

    Front Squat #95 - 10/10

    Farmer Carry x 40 meters (moderate-heavy; should be UB) - 45# per arm - UB

    Row 750 meters - 2:23 pace

    16 x

    C2B Pull Up - 4 sets of 4

    Front Squat #95 - 8/8

    Farmer Carry x 40 meters - UB

    Row 500 meters - 2:19 pace

    12 x

    C2B Pull Up - 3 sets of 4

    Front Squat #95 - 7/5

    Farmer Carry x 40 meters - UB

24:23

Pretty awesome workout - good mix of challenge and fun! I think if I had not been consciously staying at 85% I could have pushed and done all the front squats UB.

Log Cleans, 1 Leg DL, Max Height Box Jump (PR!), BE + Aerobic AD

Wed Feb19

A1.    Log Clean  3 x 8 (I wish we had a slightly smaller log as the goal for this is to be moderately heavy with a focus on global spinal action in both directions, not for it to feel maximal) if it does, or if the inner handles are bothering the wrists then let’s try Continental Clean

65 - Log

75

85 video where right heel was popping up

A2.    1-leg Deadlift 3 x 8 (add load as able; if I’ve done my calculations correctly-relative to the BS for a set of 8, we’d ultimately aim for ~100 x 8; you don’t have to achieve that today, but let’s get a good feel)

85,95,100

B.    Establish a 1-RM Box Jump (a few step start is OK for this test)

43 inches, PR!

C.    Back Extension 3x10 (unloaded)

Complete

PM *if your schedule allows (if not we’ll get this done sometime before Friday)

A.    Airdyne 8 rounds  30 sec  x 85% RPE work

                  30 sec  x 50% RPE recovery

                  x 2

            (rest 3 min btwn efforts 1 and 2)

Complete

BS, GH Raises, Sled Drag

Tues Feb 18

Yesterday did lots of self MT, massage and stretching on my left forearm for the wrist issue. Flexor carpi Ulnaris and pronator teres are jacked up!! Feels better today. Stretched a bunch this morning and to test it out I did 2 sets of 10 HSPUs UB with little to no wrist irritation. Also did some split jerk foot drills.

A.    Back Squat

65% x 5

75% x 5

85% x 5+ (AMRAP -1)

-then

up 5% for x 5 (as long as you confidently can)

    -then

    up 5% for singles

    Today, if all goes according to plan and your body is feeling good, then we’re looking for more reps on the AMRAP, and based on feel we may even get an additional round of 5 or 1=remember though, the goal is not to PR the single maximally here (though that may, and we’ve already seen happen, I would put more of a grind into the AMRAP and the 5s then into the single, though if the 200 feels light, go for another attempt)

    *Last Squat 5 Results:

65% x5 - 125

75% x5 - 145

85%x5 + Amrap -1 - 160 x8

up 5% - 167x5

up 5% - 175x5

up 5% - 182x5

up 5% - 190x1

up 5% - 200x1

Today went like this -first off Wendler # went up slightly to 194 based on 215# BS, so numbers are a bit different:

65%x5 - 126 (did 135 due to men’s bar on accident)

75%x5 - 145

85%x5 + AMRAP -1 - 165x11! (Possibly a PR) (Depth here feel good)

up 5% - 175x5

up 5% - 185x5

up 5% - 195x1

up 5% - 205x1 (depth not as good here) - no video

B.    Glute Ham Raise 3 x 10 (add load as able)

15, 18, 20# all by 10 reps

C.    Backwards Drag 3 x 60 feet (rest as needed) @ 60% of BS - 129#

100# added to sled (sled about 25-30#??)

110

110#

Hey sorry I have forgotten to put in notes on Sleep/Mood/Recovery stuff.

Overall I feel recovered from the workouts with the exception of my left wrist. Resting it from certain movements has helped and overall the last couple of day it is better than it has been but I am still protective of it. As such my mood has been a bit dampened. Trying to focus on the squatting and lifting gains I am making and that helps. Sleep has been pretty good and I am focusing on getting at least a short nap/meditation time each afternoon. Food, I just keep eating and that seems to help. I have been liking the PreWod supplement with creatine, I don’t feel any ill effects. 

Also finally got around to signing up for the Open today! Excited to see what this year brings!

EMOM: DB Press& Rope Climbs + (2) 3 min AMRAPs + Side Planks

Sun Feb 16

A.    EMOM 12 MIN

    Even: 8 x DB Press  *( tough, can adjust weight as rounds go on; use fat grip for wrist?) 25# DB, left wrist the limiter

    Odd: 2 x Rope Climb - each set did 1 set up with weird foot and 1 the usual way

    Rest to recover

    3 MIN AMRAP 3 rnds +17

    10 x Weighted Sit up 15# slammer held overhead

    5/5 x DB Plank Rows 20# DB

    Rest 1 min

    3 MIN AMRAP - 5 rnds + 15

    5 x Box Jump @ 24” - first time feeling confident and able to rebound on 24” - the jumping work you have programmed is really paying off!

    20 x Double Under

rested about 1 min then

Did side planks 2 mins each side in 1 min sets

EMOM: Snatch, T2B, FS + Snatch Grip Press

Sat Feb 15

A.    21 MIN EMOM
    1st: 1 x Snatch 95# (can go up to 100 after first 4 rounds of snatches if no misses, or if feeling very confident) *Don’t feel that you have to hit this immediately after the front squats; take your time, get set, and hit it sometime in the minute (the rest of the movements do at the top of the minute)

4 sets @ 95, 3 sets @ 100, no misses!! Snatches felt good, 'Big feet' cue helps me in catch position

    2nd 5 x Strict T2B

    3rd 4 x Front Squat @ 70% 1 RM 125# across, focused on depth

B.    Snatch Grip Press (21X1)    3x6 ~55#, complete 55 across, no lat/ nerve issue

MU/DL tester, Snatch Drills

Fri Feb 14th

A.    5-4-3-2-1

    Deadlift 225#

    Muscle Up

5:01- DLs UB!! Wow Deads felt great. Missed 2 MUs total. First set of 5 was UB.

B.    Snatch Drills

    Tall Snatch x 5-7 minutes with ~40% (keep feet in same place)

Complete

Cedar and us enjoying the snow yesterday!

EMOM-Pistols/Handstand Hold + Plyo Circuit

Wed Feb 12

A.    Skill Day + Jumping

    EMOM 10

    Pistols x 8 (alternating)

    Deficit HSPU x 6 *on 35# plates and red gymnastics mat in middle

Complete but subbed handstand hold on wall due to wrist

B.    “Plyometric Circuit”

Forward Roll                 From red mat

+

12” Box Jump

+

Tall Box Jump             @ 80-90% of Max height (increase height with each round)

  Sets not specified so I did 5 :   32 inches,34,36,37,38

Clean PR off blocks!!!! GM, FC + Wtd Pull ups

Tues Feb 11

A.     Establish a 1-RM Clean *From blocks at knee (NTE 7 attemps)

170!! Zoinks! 15 # PR

B1.     Good Morning (3011)            3 x 6-8

75, 95,95 all x 8

    Rest                    1 minute

B2.    1-arm Farmer Carry            3 x 50 m/arm (moderately tough; not too heavy where you can’t maintain space between arm and torso)

55# all sets

C.    Weighted Strict Pull Ups + ME UB Strict Pull Up x4x3+ME (place DB between your legs for 3 then drop for ME set)  (add weight as able; recommend starting at 25)

25#x3+10

30x3+6

30x3+4

30x3+4

BS 5x5, PP, AD

Sun Feb 9

A. 5 Rounds      Back Squat  180# x 5

Completed

B.  Establish a 3RM Push Press

Worked to a heavy set of 3, 115#, stopped there because of wrist, felt fine but just being cautious

C.   10 MIN Z1 Airdyne     

    Complete , between 120-145 watts

Snatch PR! 2 - 10 min Amraps

Sat Feb 8

Added in build to Heavy Single Snatch

A.    10 MIN AMRAP @ 85%

    Row x 250 meters

    Overhead Squat 85# x 10 *if wrist is bothering let’s make this a S2Oh?

    12 C2B Pull Up

3 rnds + 50m

    Rest 5 minutes

    10 MIN AMRAP @ 85 %

    Double Under x 40

    Walking Lunge x 16

    GHD Sit up x 14

    HSPU x 12

Subbed 8 HSPUs per round

3 rnds + 61 reps

I decided to build to a heavy single Squat Snatch today to start. Figured it was good warm up for the OHS. Hit 110 easily, attempted 115 2 times and failed, got under but wouldn't commit in bottom. Attempted 1 more and got it -115 PR.

Attempted 120 twice and had it overhead but didn't commit in bottom, felt good to have not overhead though