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Day 21

4x6 Sumo Deadlift 315. 335. 355. 365. 3 RFT 500MRow 12 DL at Bodyweight 21 Box Jump 24" 11:08. Slow on BJ. Bodyweight 173. Deadlift at 175. 3 sets Single leg step up 6/leg 10 GHR 20 Weighted Sit Up (50)

Day 20. Did this 7 Rounds each with E. Alternating (I did 5 cal. She did 5 cal. Etc.) 32:11 Cycled 185 Barbell well. All but 2 rounds UB on PC. All rounds 5 Touch and Go Push Jerk UB. C2B all UB except last round because I slipped off.

Day 19

5 Rounds 5 RMU 10 Deficit HSPU (45s and 25s to AbMat) 10 T2B 12 Ring Dips 3:26 3:56 4:12 3:45 4:32 MU UB in r1-4. 3/2 in 5 HSPU UB in 1-2. 5/5 in 3-4. 3/3/4 in 5 T2B all UB Dips UB 1-3. 6/6 in 4-5 EMOM15 15 Cal Row 15 AB 8 BBJO 20" uhhhh my weakness is this for sure.

Day 18.

1.) Build to a heavy Pause OHS single. (Send me this video) 135. 165. 185. 225. 245. 255. 265 ( fail jerk). 2.) (Add 5 lbs from last week) and complete every :30's alt one movement at a time (:00)1 snatch balance,(:30) 1 hang snatch, (1:00) full snatch, and so on for 12 min. (8 sets) Did all 8 sets at 155. ****Snatch Balance from the Rack**** 3.) 15 UB Power Snatch @ 75# 20 UB TTB Rest 60sec x5 sets Finished at 1:37 5:00 9:15 14:00 19:45 Forearms and grip all blown the fuck up. Did all Snatch UB. (Thanks for Randy) only first set T2B UB. Rest 10/10. It was grip but also getting my toes up got harder and harder. + 10 UB Power Cleans @ 115# 10 Bar facing burpees Rest 60sec x5 sets Splits- 1:15 1:26 1:14 1:11 1:00 All PC Ub. Felt fast. I did the lunge step in r1/2 for the Burpee. Went to a pop up hop over in 3-5. Realized 1:00 was plenty rest after r2 so stopped babying it.

Day 17.

1.) Build to a heavy single: Squat Clean+Hang Squat Clean+Front Squat 135/165/185/205/225/245/265 REST 5 min 25 min EMOM MIn-1 - 10 Thrusters @ 95# Min-2 - 10 CTB Pull-ups Min-3 - 30sec Row @1:40-1:42 pace Min-4 - 8 Overhead Squats @ 135# (perfect mechanics) Min-5 - 8 BBJO @ 20"" All felt great. Finished in sub :30. OHS feeling better. All mobility work and reps are helping. + 25 min EMOM Min-1 - 15 Wallball Min-2 - 48 DU Min-3 - 15 cal AB Min-4 - 15 Box Jumps @ 24"" Min-5 - 15 GHD Sit-ups Done. Done. Done. These are full of sweat and pain but I love it.

Day 16.

A.) Assault 10 min: Max effort for 8 seconds easy spin for 52 seconds.

These were my max Watt each interval. 1378 1252 1351 1173 1141 1278 1242 1278 1206 1351

121 Cals 142 avg Hr 161 max

B.) In 2 min: 250 meter Row (90%) AMRAP HSPU in the remaining time. REST 2 min

20/18/17/16/15

Day 15

6x4 banded FS

135x6. 185x6. 225x6. 245x4. 265x4. 275x4

10 min max cal assault bike

142 Cals.

5 rounds 15 C2B. 15 cal row 15 t2b 10 bar facing Burpee

25:01. Got Damn it's hot. 92 on the thermostat and raining outside so breathing at minimum. 5s on pull ups thru 3. 3/2/ and 10 singles in 4. 5/5/5 in round 5 5/5/5 on all 5 rounds of T2B.

Day 14

AM:

1.) Work up to a heavy Clean:

275. Stopped there. Knees felt tight. Didn't want to push today.

2.) @250# complete 1 Squat Clean every :30 for 10 min (+5lb from last week)

Smooth. Challenging. No misses.

PM:

Track workout

Dynamic warmup (running specific)

8 ROUNDS: 400m/100m No rest btwn 400&100 2 min rest b/t rounds***

Didn't watch split times because didn't want to look down at watch middle of run. but all runs under 1:45 total. Felt fast today. 100s are my happy place. <500 I feel strong. Felt fully rested each time.

Played about 2 hours of football afterwards. Still chasing that ring.

Day 13

3.) Conditioning: 15 min EMOM 1- 15 Cal row 2- 15 Cal assault 3- 8 Burpee Box jump over

Complete all row/bike sub :40. Most :30-:35

4.)

15 UB Power Snatch @ 75# 20 UB TTB Rest 60sec x4 sets

1:15 UB UB 4:10.UB. 14/6 7:39. UN. 10/5/5 11:18. UB. 12/6/6. (Yeah. Did 4 extra. Idiot.) Still struggling with that many T2B volume. TNG snatches.

+ 10 UB Power Cleans @ 115# 10 Bar facing burpees Rest 60sec x4 sets

1:14. 3:25 5:44 7:36 PC easy and smooth. Actually felt ok. Slow on. Burpees. I know I can be 1:00/round if it wasn’t 98 degrees. lol.

These sets are as fast as possible. Speed under fatigue****

MOBILITY

Day 12

Split Jerk- 15 singles @ 245-255#; rest as needed

255x15. All makes. Felt good.  

A. Push Press - 3 on the 90sec for 6 sets (heavy) 175. Went right into this from jerk. Sucked bad. But all makes.

B. Strict Wtd. Vest HSPU - 4 on the min for 10min (20#)

ugh. Disaster. 4/4/4/4/4/3/2/2/2/2. Gone after those other two presses.

 + Nasty Girls V1 3 Rounds for time 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans 135#

9:51. MU 7/7/4/3 Fuck. Just realized now it was HPC I did PC. That woulda helped with time for sure. Singles on PC except last round 5/3/2

Auxiliary Core Work: BB Hip Thrusts: 4 sets of 10 (185-205#) Hollow body rocks: 4 sets of 45 sec Side plank: 4 sets of 30 seconds  Straddle V-ups: 4 sets of 15 MOBILITY 30 MIN.

Day 11

Swapped days since couldn’t do MU at home and forgot weight vest.

1.) E2MOM-> 5 OHS building

Worked up to 205 no misses.

2.) (Add 5 lbs from last week) and complete every :30’s alt one movement at a time (:00)1 snatch balance,(:30) 1 hang snatch, (1:00) full snatch, and so on for 12 min. (8 sets)

Kept this at same weight since last week was shaky. Much better this week. I messed around with taking my grip a little wider and felt fast on turnover.

MOBILITY

Day 10

ROM WOD 2 - 30 Min walks with Carmella. 2 Hours Football Practice. Feeling great.

Day 9 PM

5 Rounds: 5 Ring MU 10 C2B 10 TTB 12 Ring dips :90 easy spin on AB between rounds Wow this sucked after this morning. Hands fell apart. All MU UB except last round strap fell and smacked me in face at 3. 5/5, 5/5, 5/3/2, 5/5, 4/2/4 for C2B 10, 5/5, 5/5, 3/3/3/1, 5/5 for TTB 12,12,6/6,6/6,6/6 for Dips My pullers were smoked and hands ripped so broke reps more than would have liked. Need to be mentally stronger. 2:11-2:40-2:23-3:00-3:02 were my splits. AB - 20min@ EN2 (300watts) ...every 4 min perform 30sec @ 95% effort (500-600W) Rest 5min Row - 20min @ EN2 ....every 4 min perform 30sec @ 95% effort (1:35-1:37) Bucket of Suck. Holding 300 was a challenge right after that other part. I only rested 3:00 between as open gym was going to start soon. I averaged 250-280 on the EN2. On the sprints I got into the 590-650 range. Rested 5:00 Onto rower. Torn hands and sore pullers still. Sucked it up. Stayed around 2:00 on the majority. sprints were easy. 1:32-1:35. Jamming two into one day is not ideal. But I'll be exercising tomorrow at practice so still. No rest day.

Day 9 AM

So I will be out of the gym tomorrow, that means today is a double day.... Here is Part 1

1.) Build to a heavy single: Power Clean+squat clean+ split jerk

Did this fast, only had 15 minutes before had to start EMOMS from Hell.

135/185/205/225/245/260

REST 5 min

20 min EMOM MIn-1 - 8 Thrusters @ 115# Min-2 - 10 CTB Pull-ups Min-3 - 30sec Row @1:40-1:42 pace Min-4 - 8 Overhead Squats @ 135# (perfect mechanics) Min-5 - 8 BBJO @ 20"" + 20 min EMOM Min-1 - 15 Wallball Min-2 - 48 DU Min-3 - 15 cal AB Min-4 - 15 Box Jumps @ 24"" Min-5 - 12 GHD Sit-ups

What this should say is 40 Min EMOM from the land of the What the FUCKS.

I was still a zombie for a solid 30 Minutes afterwards.

First EMOM, Thrusters all UB, actually felt good even after yesterday.

Pull Ups UB then all 5/5 just to save poor hands.

Rows all 1:40-1:42 Felt Easy.

8 OHS did first two from rack, did 2nd to as Squat Snatch +7 felt ok, ankle mobility getting better, right hip/glutes still super tight, shoulders felt better.

BBJO, Easy, just sucked under fatigue. Legs got heavy.

Second EMOM, I rolled right into this after last BBJO

Wall Balls all UB, in my head during EMOM one i was thinking about breaking this 8/7, but felt good stayed on heels and popped hips.

Dubs were mostly UB except one set 28/20

15 Cal AB, my nemesis, I need to figure out how to calibrate the bikes, some register, some don't, I pushed hard for :40 @ 500-700watts

BJ hit first set as step downs, rest as rebounding (much faster, just need to trust legs and BREATE)

GHD Sit Up were the break, if such thing exists.

now, Stretch, Eat, Emails, Carbs and recover for workout 2 today.

Day 8

July 18

1.) 5x5 FS w/band @2020 tempo. 185. 205. 225. 255. 275.

2.) Tester:

EMOM until failure- 7 Thrusters 75#/7 pullups/7 burpees

3.) At the end of the workout for every min that you do not complete under 10 min you must do 10 bar facing burpees AFAP. 9+19. 1 set, 10 Burpee over bar in :42 seconds at top of minute. All thrusters and PU unbroken.

4.) 12 min EMOM 1- sit in the bottom of a squat for :30 2- HS walk for :30 3- :30 max effort AB Squat was hard to keep chest up. Tight hips. 🙄 10-14-14-20 feet for HS Walks 19-15-14-16 cals Avg HR for EMOM 164. Max 211 148 Cals

MOBILITY. ROMWOD. Extra rolling of lats and shoulders.

Day 7

Track workout Dynamic warmup (running specific) 3 Rounds: 500m, 300m, 200m Rest 1 min between reps 4 min b/t rounds 1:42/1:48/1:51 - 500s 1:19/1:18/1:08 - 300s :34/:34/:32 - 200s Avg HR. 138 Max HR. 176 Cals 484 Mobility and recover the rest of the day to get ready for Monday.

Day 6

JULY 16

1.) Work up to a heavy squat clean Thruster single. 135/155/175/195/205/225/235/245(f)

2.) 8 min Amrap ascending ladder: Squat clean thruster 165# 30" Box Jump 7 + 2 SCT

3.) Conditioning: 15 min EMOM 1- 15 Cal row 2- 15 Cal assault 3- 2 rope climbs Finished rows sub 40. AB sub 50. Rope climbs in 15 or so seconds. AB Challenging on heavy legs. Rest felt smooth

MOBILITY Quick swim and foam rolling all night + ROMWOD

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