Thursday October 27th, 2016

Evening Session (5:15pm) 
1. rowing workout
    a. 1000m warm up
    b. rollout t-spine, lats, hamstrings, and glutes
    c. WZA team qualifier #3 -- 3000M row for time
    d. 1000m cool down

Wednesday October 26th, 2016

Evening Session (5:15pm)
1. warm up
    a.scap activation w/ crossover
    b. peanut in t-spine
    c. 3x 10sec AD sprint, 10sec freestanding HS hold, 10 russian KBS (heavy)
2. weightlifting
    a. WZA team qualifier #3 -- 3RM thruster (from a rack)
    b. optional -- front squats -- work to a heavy 5RM then 2x5 @ 80%
3. movement
    a. 4 sets of: H/A swings + 4 swings w/ pull (towel between feet)
    b. WZA team qualifier #7 -- 3:00 amrap burpee MU + 3:00 amrap burpee bar MU
4. Conditioning
    a. WZA team qualifier #5 -- 30 hang power cleans (165), 90 WBS (20), 180 double unders

Results 
1. a. done
    b. done
    c. done
2. a. 265
    b. did not do 
3. a. done
    b. 33 total reps (16 ring, 17 bar) 
4. a. 7:07 (20/10 HPC, 60/30 WBS, messed up 2-3x on dubs) 

Notes 
1. thrusters felt pretty good today. still lacked some pop but 265 was my goal so that was nice to hit. 
2. body was pretty tired for the metcons. just tried to keep moving best I could and just give out team some decent results.  

Tuesday October 25th, 2016

Evening Session (5:15pm) 
1. warm up
    a. roll out calves
    b. ball smash traps
    c. bird dog for activation
    d. 3x 12 goblet squats, 12 kb swings, 12 burpees over kb.
    e. 30 z-press w/ empty barbell
2. weightlifting
    a. press in split (EMOM) 6x3 building to heavy set
    b. jerk -- find 3RM in 10 minutes
    c. jerk -- 2x3 @ 80% of b
    d. every 2:00 x5 rounds -- 100M "sprint" + max rep unbroken jerks (from ground)
        -- weights: 155, 185, 225, 250, 275
3. movement
    a. WZA team qualifier workout #4 -- 30 deficit (6") HSPU for time
4. conditioning
    a. WZA team qualifier workout #9 -- 2 rounds: 25 burpees over rower + 25 calorie row

Results: 
1. a. done
    b. done
    c. done
    d. done -- 35, 35, 53 on KB
    e. done 
2. a. up to 175
    b. 300
    c. done @ 240
    d. skipped 
3. a. 1:10 (unbroken) 
4. a. 4:01 (ouch)

Notes:
1. jerks felt much better today. adjusted hand grip a little bit, and adjusted how the bar was sitting on my hands a little bit. I think each of those things puts me overall in a better position for the dip and getting under the bar. 
2. deficit HSPU felt good. was able to go unbroken, which was a big positive. wasn't quite sure how well that would go before I started, but was able to stay on it the whole time. 
3. the burpee and row was quick but hurt, a lot. this is the type of workout I used to struggle on quite a bit, but I think I have improved on them. 
4. skipped the run/STO due to running low on time, and I was not ready for a quick turn around from that workout into the run and STO if I wanted any intensity at all.  

Monday October 24th, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout lats
    b. rollout thoracic spine
    c. scap activation with crossover
    d. primer: 2x 50ft monster walk each direction, 10 strict TTB
2. weightlifting
    a. drop snatch (every 45sec) -- 3 reps @ light, fast weight x 5 sets
    b. 3-position snatch (2" off floor, above knee, mid quad) -- find max complex in 12 minutes
    c. every 2:00 x 6 rounds (increase weight per round) -- 15 calorie AD + max rep snatches.
        (95, 115, 135, 155, 185, 205)
3. movement
    a. hollow/arch warm up as desired
    b. 6 sets (all w/ towel between feet) -- 3 small circles. 4 pull ups, 5 ctbpu
4. conditioning
    a. 5 rounds of -- 9 deadlift (205), 6 front squats (205), 3 shoulder to OH (205) (rest 1:1)

Results: 
1. a. done
    b. done
    c. done
    d. done
2. a. 75, 95, 105, 125, 135
    b. 135, 165, 185, 205, 220, 235 (failed above knee), 235 
    c. 20 reps, 13 reps, 11 reps, 8 reps, 5 reps, 5 reps (used 3 bars -- had to add 10's 3x)
3. a. skipped
    b. done
4. a. 38sec, 34sec, 34sec, 35sec, 32sec (all unbroken)

Notes: 
1. weightlifting felt decent today. hit 225 a couple weeks ago on this, so was good to hit 10lbs above that. the miss at 235 was just poor technique. let it get out and stay out in front of me.
2. AD/snatch was pretty nasty. had to add 10's after 95, 135 and 185. made the transition to the AD a little slower. tried to stay on a pace on the AD and just stay on the work with the snatches. 185/205 felt good for where they were in the workout. 
3. the towel complex was a little weird using a towel for the first time on bar gymnastics. will post the video soon to get some feedback. 
4. this barbell cycling was dirty. unbroken rounds, which I am sure it was designed to be. the first round was slow as I didn't have a good rhythm going yet.
  

Sunday October 23rd, 2016

Rest Day

Notes: 
Out to breakfast, mop the gym, Trader Joes', mow, cook, relax

Saturday October 22nd, 2016

Late Morning Session (10:45am) 
1. warm up
    a. rollout lower back and IT band
    b. rollout traps and triceps
    c. scap activation with crossover
    d. primer: 3x 10 barbell good mornings, 10 alternating unweighted his thrusters, 15 jump squats
2. weightlifting
    a. deadlifts -- every 60sec x 10 sets -- 3 reps @ 70% of 3RM.
3. movement
    a. 3x10 ring kips only w/ towel between feet
    b. emom x 10 -- 3 ring muscle ups (focus on technique)
4. conditioning
    a. emom x 10 minutes
        odd) 20 calorie row
       even) 15 CTB pull ups

Results: 
1. a. done
    b. done 
    c. done (w/ floss bands) 
    d. done 
2. a. done @ 315lbs 
3. a. done 
    b. done 
4. a. done (row done between 1350-1400, CTB pull ups unbroken) 

Notes: 
1. these warm ups have been good this week. gets me going and allows for me to mentally check in to the workout. 
2. deadlifts went fine -- tried to focus on the set up each and every rep. 
3. muscle ups were tight but still not where they need to be. need to keep taking video and analyzing from there. 
4. EMOM got pretty nasty. the last set of ctbpu had some floppiness to it.   

Friday October 21st, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout pec minor/major
    b. rollout lats/rhomboids
    c. glute activation with forward + back monster walk
    d. primer: 3x DB alternating lat + front raise x8 (each), strict leg raises x10, 50ft HS walk
2. weightlifting
    a. muscle snatch + overhead squat (5x3)
    b. snatch heavy single in 12 minutes.
            (rest 2:00)
    c. hang snatch (4x2) every 60sec @ 80% of b
    d. snatch pull: 95/3, 98/2, 102/2 (x3 sets)
3. movement
    a. spend 3:00 stretching + rolling hamstrings
    b. 3x10 perfect H/A kips
    c. 6:00 amrap of: sets of 9 unbroken TTB
4. conditioning
    a. PG Community workout: 5-4-3-2-1 rope climbs, full clean (225)
    b. 4:00 tabata airdyne (rest 2:00) repeat

Results: 
1. a. done
    b. done
    c. done
    d. done (10lbs on raises) 
2. a. 95, 115, 135, 145, 155 
    b. 265 (135, 155, 175, 195, 215, 230, 245, 255 prior to 265 -- no misses) 
    c. 215
    d. 255, 265, 275 (x3 sets) 
3. a. done
    b. done 
    c. 10 sets of 9. 
4. a. 4:44 
    b. 340+ watts, 350+ watts (77 cals) 

Notes: 
1. weightlifting felt good today. snatches felt pretty flush, especially for not snatching heavy in quite a while. seemed to staying back and getting under the bar rather well. 
2. the sets of ttb were good, lots of reps. tried to keep my kip as tight as possible. 
3. the community workout turned into a bicep pump, and the grip definitely got rough. not jumping to start the rope climb makes it just a bit nastier. 
4. didn't look at the total cals for airdyne tabata 1, but it was a bit lower than go #2. wanted to stay consistent on those.   

Thursday October 20th, 2016

PM Session (4:45pm) 
1. Active Recovery EMOM
     30 minutes rotating thru:
       0:00 - AirDyne (150-210 watts)
       1:00 - Backwards Sled Drag (80lbs loaded)
       2:00 - Row (2:10-2:20/500M pace)
       3:00 - Single under jump rope
       4:00 - Slam ball front hold (50lbs)
2. 7:00 of Heaven (from yesterday's program)
       2:00 tabata - static hollow hold
       3:00 tabata - hollow hold scissor kicks
       2:00 tabata - static hollow hold
3. 10-15 minutes of mobility (rolling out, mashing, stretching)

Notes: 
1. Each week a variation of this will be used. Nothing difficult, but enough to get my blood flowing and sweat going. 
2. 7:00 of Heaven isn't much of a Heaven...  

Wednesday October 19th, 2016

PM Session (5:15pm)
1. warm up
    a. rollout and stretch calves/achilles
    b. rollout spinal erectors
    c. scap activation w/ crossover
    d. primer: 3x medball OH lunge 40ft + GH raise x 10 + backward sled march 50ft (load 75lbs)
2. Weightlifting
    a. front squat -- work to 75% of 5RM and complete 3 reps EMOM x 12 minutes
    b. 3x20 alternating DB reverse lunges
3. movement
    a. 3x6 perfect, violent H/A kips + pull to ribcage
    b. 30 muscle ups, for time
    c. 7:00 of heaven (as a finisher)
         1. 2:00 tabata static hollow hold
         2. 3:00 tabata hollow scissor kicks
         3. 2:00 tabata static hollow hold
4. Conditioning
    -- 7 sets of:
         50M sled push (AHAP w/o having to stop) + 300M run
         (rest 3 minutes between sets)

Results: 
1. a. done
    b. done 
    c. done (used floss bands) 
    d. 14-20-20lbs med ball, done, done (80lbs loaded) 
2. a. done @ 270lbs 
    b. done w/ 35, 45, 50
3. a. done 
    b. 4:21 
    c. skipped (will make up Thursday) 
4. a. done -- loaded 135lbs on the prowler. went every 4:00. all sled unbroken + 1:13-1:15 runs. 

Notes:  
1. muscle ups were meh. :35 PR but this needs to be sub 4:00 at the minimum. still lots of work technically to be done. 
2. the sled + running was tough. one way on the sled was slightly down an incline and the other way was slightly up, so alternating between the 2 made every other one nasty.   

Tuesday October 18th, 2016

PM Session (5:15pm)
1. warm up
    a. rollout quads
    b. rollout hamstrings/glutes
    c. glute activation with lateral monster walk
    d. primer: 3x db press in clean x8 + tempo pull ups x5 @ 51X1 + plyo push ups x8
2. weightlifting
    a. push press -- 4x8 @ 85% of 8RM
    b. power jerk (every 2:00) -- 50/2, 60/2, 70/2, 75/2, 80-85/2 (x3 sets)
3. movement
    a. 6 sets of: 30ft handstand walk to wall + 10 shoulder touches
    b. 3:00 tabata -- freestanding tripod hold
    c. EMOM x10 -- 12 handstand push ups
4. conditioning
    a. 9:00 AMRAP -- 45 overhead squats (95) + 30 GHD sit ups
    b. for time -- 50 ground to over shoulder (alternating) (150)

Results: 
1. a. done 
    b. done
    c. done
    d. 20, 25, 30 for the DB press, done, done w/ 45lbs bumpers 
2. a. done @ 205
    b. 170, 200, 235, 250, 270, 275, 275
3. a. skipped
    b. skipped
    c. done 
4. a. 2 + 45 overhead squats 
    b. 7:28

Notes: 
1. push press + push jerks were pretty solid today. still get my body too far forward instead of staying back. need to keep working on that. 
2. the AMRAP was rough. quads really felt it on that one. unbroken OHS first round, then 3x15, then 30/15. 
3. skipped the first 2 portions of the movement due to the way the shoulders felt after the 120 HSPU in the EMOM. hspu in general are feeling real good though. 
4. consistent pace on the d-ball. legs started to burn pretty bad during the last 10-15 reps.  

Monday October 17th, 2016

PM session (5:15pm)
1. warm up
      a. rollout deltoids with barbell
      b. rollout t-spine with peanut
      c. scap activation work with crossover
      d. 3x thru: 10 KB DL (alternating), 5 seated box jumps, 200m jog
2. weightlifting
      a. hang muscle clean (5x3) every 60sec
      b. 3-position clean (2" off floor, above knee, mid-quad) + 2 front squats
          -- work to 80% of 1RM from 2 weeks ago, then hit EMOM x 6-8 (as able)
      c. unbroken "Grace" -- every break = 6 FAST burpees over bar
3. movement
      a. 3-minute tabata
             - :00 hollow hold
             - :30 arch hold
      b. 14:00 EMOM -- odd 8 perfect butterfly CTB + even 3 H/A kips + 3 kipping CTB
4. 3 rounds, for time, of:
      50 unbroken wall balls (20) (penalty = 50 double unders)
    100ft backwards facing sled pull AHAP w/o having to stop

Results: 
1. a. done
    b. done
    c. done
    d. done (35-44-53lbs KB, 24-30-30" box)
2. a. 115, 145, 165, 175, 185
    b. 6 sets done @ 245
    c. unbroken in 1:23 
3. a. done 
    b. done
4. 7:51 (115lbs loaded on sled for 1st round, 140lbs loaded on the sled for final 2 rounds)

Notes: 
1. first day with written warm ups. need something to actually get me going because I suck at doing them myself. 
2. hot damn those complexes EMOM were pretty nasty. legs got tired and without realizing it much, it wore on the grip a bit too. 
3. unbroken Grace was much tougher today than in the past. grip was good and fried. 
4. the WBS and sled was a good workout. wall balls are feeling good. sets of 50 were pretty simple and unbroken without issue.