Baby Week 2
Friday
A. Power Snatch x 1/min *start @ 55% and add 5%/min.  if you hit every lift, continue off the clock for a max
- made it all the way through. Hit 220 for a PRB. Power Clean x 1/min *start @ 55% and add 5%/min.  if you hit every lift, continue off the clock for a max
Made it to 285C1. Front Squats w/ Chains, 2-3 reps x 5, rest 30 sec
245+ 60# Chains, 2, 2, 2, 2, 2C2. Banded GH Raises @ 20X0, 6-8 reps x 5, rest 2 min
Well you saw these, you know how they went. 6's+
Air Dyne 10 min @ Z1
Complete
Saturday
Run 400m x 6, rest 2 min
1:31
1:29
1:26
1:25
1:24
1:23
1:20**record HR and times, Didnt have HR monitor 
+
A1. Wall Facing HSPU’s @ 30X1, 4-6 reps x 5, RAN
A2. L-Sit Pull Ups, AMRAP Unbroken x 5, RAN
^ only thing i didn't get to this week.
Sunday- off

Monday
A. Snatch Pull from 2” deficit, 5 reps @ 92.5% x 3, rest 2 min
225#, Complete, felt ok, I aways feel a little awkward on snatch pullsB. Back Squat @ 22X1, build to 8RM
320C1. Seated DB Press @ 30X3, 8-10 reps x 5, rest 1 min
50's, 8-8-8-5-4. Just died hereC2. Tuck Front Lever Pull Ups @ 20X1, 6-8 reps x 5, rest 1 min
6-6-6-5-4

Tuesday
Row 4 min @ 2:05/500m
rest 30 sec
x 3
rest 2 min 
x 2
2:04.6
2:04.4
2:05.3
2:04.7
2:04.4
2:03.2

Wednesday
A. Clean + Front Squat + 2 Jerks, build to max
260, had 270, just missed the 2nd JerkB. DB Snatch, 100#, 40 reps alternating for time: 
6:30C. Wtd Back Extensions, 15 reps x 4, rest 1-2 min
25#D. 8 min AMRAP Strict Muscle Ups 
14 - 3 FailsE. 10 min AMRAP Turkish Get Ups, 70#, alternating
8

So on Wednesday, Hunter called me out for not have my name on the Gymnastics record board enough. So i PR'd a couple things. Good Times!
60 Pistols for time - 1:24
Weighted Dip - 135#
Max Set Chest to Bar Pull Ups - 40 Reps.

W4
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
A. Back Squat, build to 1RM

- 435 PR
B. Back Squat @ 85%, 1 x AMRAP Unbroken

- 370 x 4
C. CG Bench Press, build to 1RM

-310
D. CG Bench Press @ 85%, 1 x AMRAP Unbroken
- 265 x 3

Saturday- Mixed MAP Low Low Vol
90 min AMRAP
Row 1300m
200m Farmer’s Carry, 70#
15 Wall Walks
42 Double Unders
- 5 rounds even -

Sunday- off

Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Snatch Pulls + Power Snatch, build to a tough set -5% and -10% for a set
- 205, 195, 185
B. Halting Clean Dead Lift + Power Clean, build to tough set, -5% and -10% for a set
- 255, 245, 230
C. DB Z-Press @ 30X3, 10-12 reps x 3, rest 2 min *video one set from the back w/ shirt off
50# x 10, questionable tempo
+
Row 10 sec MAX WATTAGE, rest 3 min x 3
574, 595, 612
+
30 min Row for distance
**record pace/500m - 2:09.4
total distance - 6952
avg HR if possible

Tuesday- IWT (squatting)
Run 400m x 6
*increase speed/set
*record split times
*record peak HR for each split
1:18-197
1:19-192
1:20- 187
1:24-187
1:33-180
1:32-182
Came out WAY too hot. Should've been shooting more for 1:30 on the first one
+
100’ HS Walk for time: - :47, felt good hear was moving fast. Came down twice at about 60' and 85'.

Wednesday- Oly Int + Pulls + Access + Aerobic Core
30 Wall Facing HSPU’s for time: 3:28 PR
+
RAN
+
30 Squat Cleans, 225# for time: 6:08 PR

-- 

W3
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 70% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 70% + 20-40# of chains
+
For time: 5:49, this sounds about right, i forgot to write it down. got a lot on my mind right now know what i mean 
5-4-3-2-1
Thrusters, 205#
53# Wtd Pull Ups


Saturday- Mixed MAP Low Low Vol
10 min @ 80% aerobic - 4+200m
Run 200m
7 Burpee Box Jump Overs, 24/20"
21 Double Unders
3 Muscle Ups
rest 4 mn
Row 2000m @ 80% - 8:23
rest 4 min
10 min @ 80% aerobic - 4
Run 200m
7 Burpee Box Jump Overs, 24/20”
21 Double Unders
3 Muscle Ups
rest 4 min
Row 2000m @ 95% - 7:49

Sunday- off

Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. 2 Snatch Pulls + Power Snatch, build to a tough set -5% and -10% for a set
185 B. Halting Clean Dead Lift + Clean Pull + Power Clean, build to tough set, -5% and -10% for a set
245C. Incline Bench Press @ 33X1, build to 1RM, -20# for 3 x 3
+
16 min EMOM- Completed
1st- Row 12 Cal
2nd- 8 Hang Clean & Push Press, 55#

Tuesday- IWT (squatting)
3 sets @ high effort - 2:03 2:04, 1:58
8 TnG Squat Snatch, 135#
Run 400m
rest 2 min b/w sets
+
3-5 min rest
+
3 sets @ high effort - 25, 25, 27
16 Steps OH Walking Lunges, 135#
Air Dyne 2 min
rest 2 min b/w sets
+
3 sets @ high effort - 4:28
25’ HS Walk
20 Back Extensions
15 Toes to Bar

Wednesday- Oly Int + Pulls + Access + Aerobic Core
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1, build to tough set then -5% and -10% for sets
200, 190, 180B. Jerk from the Blocks, 1.1, build to a tough set, drop each from the top
275, 260 (1/2) 245 (1/2)C. Clean Pulls @ 30X1, 1/min @ 110% for 8 min **warm up good to it first 
CompleteD1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
35'sD2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
25#+
5 rounds for time: Today got away from me wasn't able to get to this.
Row 500m
100’ Double KB Front Rack Carry, 70#

W2
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 65% + 40-60# chains
- 225 + 60# chains. Still feeling fast2nd- 4-6 GH Raises @ 20X1, use band if possible
- still working on technique here. not quite able to keep my hips straight through the full ROM+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 65% + 20-40# of chains
180+ 40# chains+
For time: 11:51
5-4-3-2-1
Front Squats, 250- taken from the ground
Strict Deficit HSPU’s, 8” deficit


Saturday- Mixed MAP Low Low Vol
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80% - 8:27
rest 4 min
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95% - 8:10, this was my 95% after all that. I'm getting a little frustrated with the rowing

Sunday- off

Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1 x 5, rest 2 min b/w sets all above 80%
- 175, 185, 195, 205 (1/2), 205B. Clean & Jerk Cluster, 1.1 x 3, rest 2 min b/w sets all above 80%
235, 245, 255 (1/2)C. Incline Bench Press @ 30X1, 3-5 reps x 5, rest 2 min
175 x 5, 185 x 5, 190 x 5, 195 x 4, 195 x 4 
+
16 min EMOM - COMPLETED
1st- 8 Russian KB Swings, 88#
2nd- 12-15 Ring Push Ups

so after all that I did Murph. Maybe not the brightest idea but hey. I was not happy with the lifting session and I really needed something to workout some frustration. I did well at least. 33:39. Felt it a little bit during the IWT's on Tuesday but I bounced back pretty good.
Tuesday- IWT (squatting)
3 sets @ high effort - 
8 TnG Squat Clean, 155#
15 Double Unders
Run 400m
rest 2 min b/w sets
+
3-5 min rest
+
3 sets @ high effort: 28, 28, 28
12 Wall Ball, 30#
Air Dyne 2 min
rest 2 min b/w sets
+
3 sets @ high effort
15 DB Push Press, 55#
10 Alt Pistols
20’ HS Walk

Wednesday- Oly Int + Pulls + Access + Aerobic Core
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets

B. Jerk from the Blocks, 1.1.1.1, build to a tough set, drop each from the top
- 225, 235, 245C. Clean Pulls @ 30X1, 3 reps @ 105% x 5, rest 2 min **warm up good to it first
- 330D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
25# KB's D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
20#+
10 min @ easy effort - 4 Rounds
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row 

W1 
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 60% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 60% + 20-40# of chains
+
5 rounds for time: 14:58
4 steps Front Rack Lunges + 2 Front Squats, 225#
5 Strict Deficit HSPU’s, 5” 

Saturday- Mixed MAP Low Low Vol - Had the boat regatta didn't get to this. Maybe we can do it this saturday. 
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80%
rest 4 min
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95%

Sunday- off

Monday - Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1.1 x 5, rest 2 min b/w sets all above 80%
175, 185, 195, 200, 205 (2/3)
B. Clean & Jerk Cluster, 1.1.1 x 3, rest 2 min b/w sets all above 80%
230, 245 (2/3), 245
C. Incline Bench Press @ 30X1, 4-6 reps x 5, rest 2 min 
135x6, 165x6, 180x6+
16 min EMOM - Complete
1st- 5 Power Clean @ 175#, drop each from top
2nd- 10-12 Ring Push Ups

Tuesday - IWT (squatting) I loved these but man they put a beat down on me. I rested 8 minutes after the first one, then it took me about 12-15 minutes after that to get where I felt alright to do the next. From what I read about IWT's thats way too long. Maybe I came out to hard i dont know.
3 sets @ high effort. 2:04, 2:11, 2:17
8 TnG Squat Clean, 155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
8 Thrusters, 135#, all unbroken
Air Dyne 2 min - 30, 28, 27
rest 2 min b/w sets
+
3 sets @ high effort- 5:34
12 Wall Ball, 30#
12 Box Jumps, 30”
20’ HS Walk

Wednesday - Oly Int + Pulls + Access + Aerobic Core
This day was an absolute train wreck. it was like nothing could go right. Shoulders felt week, no stability. Just an all around bad day. 
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets
- 135, 165, 185 (2/3), 205(2/3), 185 (2/3)
B. Jerk from the Blocks, 1.1.1.1.1, build to a tough set, drop each from the top
- 185, 215, 235 (3/5) 
C. Clean Pulls @ 30X1, 3 reps @ 100% x 5, rest 2 min **warm up good to it first
- 315. Tired to stop and refocus and really attack these. Probably the only good part of the day.
D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
- 25# KB's
D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
- 15# Plate, 12 each time
+
10 min @ easy effort
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row
- Didnt get to this. Had to take a call and that was all the time I had left this day. Like I said, one of those "character building days"

W5 - Offseason

Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core

I did A1 & 2 after the snatches. Hunter was snatching at the time so I figured I would work with him and get a little competition. The Press and pull up paid for it though. 

A1. Press @ 30X3, build to 1RM

-170

A2. Wtd Strict Pull Ups @ 20X1, build to 1RM **also note bodyweight

123 @ 178

B. Snatch, build to 1RM

-245 PR

C. Snatch, build to 5RM TnG

-185

D. 1—>10 Unbroken CTB Pull Up Ladder for time: 2:45

Saturday- Long Aerobic

Run 5k for time: 25:50

We did a "pregnancy WOD" for Katie on friday that had a lot of KB Squats in it. So my legs were pretty tired, but my breathing felt good. This was only about a minute off my PR. I ran the back half faster than the front.

Sunday- off

Monday- Oly Power + Jumping + Stage Squats + UB EMOM

A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball

B. Clean & Jerk, build to 1RM
-285 PR tie, 300 clean, just missed the jerk

C. Clean & Jerk, build to 5RM TnG
-205

D. Front Squat, build to 1RM
-345

+

1——>10 Strict HSPU Ladder for time: Got to the set of 9 in 7:00. Got 7 of the 9. then 4 on my next attempt. Just burned out couldnt get 2 after that 

Tuesday- Aerobic Intervals w/ Core

For time: 9:20

Row 250m

15 KB Swings, 70#

25 Burpees

15 KB Swings, 70#

Row 500m

15 KB Swings, 70#

25 Burpees

15 KB Swings, 70#

Row 250m

**sub 9:30

+

10 min easy bike

Wednesday- Squat Low Vol + UB Gym CP + Grinder

A. Back Squat @ 10X1, build to 1RM
- 425

+

5 rounds for time: got through 4 rounds at the 16:00 time cap, 21:04 through the whole workout. Hunter said i was coming off the wall on the lock out a good bit. but hell it was the best I could do. Better off than where I was.

Row 25 Cal

15 CTB Pull Ups

9 Strict Deficit HSPU’s, 4.5"

W4 Off-season
Friday- Press CP/Pull Vol + Oly Density + Tri’s/Core
A1. Behind Neck Press @ 30X3, 6-8 reps x 3, rest 30 sec 
95x6, 95x6, 95x6
A2. Wtd Strict CTB Pull Ups @ 22X1, 5-7 reps x 3, rest 2 min *pause 2 sec at chest
18x4, 10x4, 10x4
B. Power Snatch, build to 4RM TnG
190
C. Power Snatch, 1/min x 8 min @ 4RM weight
Complete
D1. Standing OH Tricep Extensions @ 30X1, 12-15 reps x 3, rest 30 sec
65x12, 65x12, 65x12
D2. Hollow Rock, 45 sec unbroken x 5, rest 30-45 sec
45, 45, 45, 25-15, 25-15

Saturday- Long Aerobic
30 min @ low effort
Row 1 mile Buy-In - 6:16
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 3 Rounds + Row + 14 KBS

rest 10 min
30 min @ low effort
Row 1 mile Buy-In - 6:40
+
Row 500m
20 KB Swings, 53#
15 Push Ups
10 Box Jump Overs, 30"
- 4 + 40m

Sunday- off

Monday- Oly Power + Jumping + Stage Squats + UB EMOM
A. Granny Toss, 1/min for 10 min, max hip extension *20-30# Ball
-complete
B. Power Snatch, build to 1RM, *after each rep do 1 Kneeling jump
-215 PR, kneeling jumps were fun. Haven't done those in a long time.
C. Power Clean, build to 1RM
-285 PR. Was also my squat clean PR this time last year.
D. Back Squat @ 92.5-95%, 1 rep x 3, rest 2 min
- 390, 395, 400
E. Back Squat @ 85%, max reps x 3, rest 2 min
- 355 x 4,4,3
+
30 Wall Facing HSPU’s for time: 4:33, pretty sure that a 4 minute and 33 second PR

Tuesday- Aerobic Intervals w/ Core
Run 400m @ 85% aerobic - 1:24, 1:21, 1:24, 1:24, 1:22
5 Toes to Bar
10-15 sec L-sit Hang
30 sec Front Plank
rest 2 min
x 5
+
Row 500m @ 1:47/500m - 1:47.3, 1:47.4, 1:47.9, 1:48.0, 1:45.3
rest 2 min
x 5
***last row at 95+% effort

Wednesday- Squat Low Vol + UB Gym CP + Grinder
A. Front Squat @ 10X1, build to 3RM
- 315x3, 330x2, 325x2
B1. Strict Deficit HSPU’s, 5 @ tough deficit x 5, rest 30 sec 
- all 5 unbroken each set, high temp 45+15 about 6.5" which is what I tried the first week of the cycle and had a lot of trouble with it. So we're getting better at those.
B2. Ice Cream Makers as slow as possible, 3-5 reps x 5, rest 2 min *try to keep body as tight and hollow as possible
- Completed
+
7 rounds for time: 11:49
3 Thrusters, 205#
3 Wtd Pull Ups, 53#