Tuesday November 12, 2024

A.

"Tabata Tuesday" Tabata OHS, 75/55 lbs. Rest 1 minute Tabata GHD Sit-ups Rest 1 minute Tabata DB CJ, 50/35 lbs. Rest 1 minute Tabata Row Calories 8x 0:20/0:10 each.

OHS: 74 Total reps.

GHD: 67 Total reps.

DB CJ: 64 Total reps.

Row Cals: 66 Total cals.

B.

2 Sets, as a cool down:

0:30 Row @ Easy Effort

0:30 Couch Stretch, per side

0:30 Box Shoulder Stretch

Throwing it back with the classic "tabata" work; man, this got tough. I tried to push each exercise with a consistent effort that got challenging the last 2-3 intervals. Starting to build back up some sort of capacity after a longer marathon focused schedule. Started eating "zone" this week as well, so we will see the impacts of focusing on that & focusing on intensity in a CF sense rather than the volume of it.

Performed pliability after the workout to get some good mobility in.

November 11, 2024

A. 

Partner "Chad"

For Time:

1,000 Box Step-ups, 20 in, 45 lb. Ruck

Done with Kory; 38:42. 1:00 on/off Format.

B. 

Front Squat

2-2-2-2-1-2-1

Every 90 seconds 

Built from 135 to 275 lbs (last double was 255).

November 9, 2024

A.

Partner Workout:

4 Rounds of:

35 Calorie Ski-erg, Split

25 Toes to Bar, Split

15 Synchro DB Snatch, 50 lbs. 

5 Wall Walks, each

Not sure on the time; split ski-erg every 30 seconds, Toes to bar completed 15 per round.

B. 

Tall Clean

EMOM 4:00:

3 Reps, building but light 

Built to 105 lbs.

C. 

Clean from Blocks, Below Knee

4x3, 5x2, building 

Built to 235 lbs.

November 8, 2024

A.

Deadlift: 6-5-4-3-2-1 Then: 3 Sets of: 3 Reps @ Heavy. --> Heavier than last week.

Built from 135 to 335; performed 3x3 @ 335 lbs.

B.

8 Rounds of: 8 Hang Squat Cleans, 95 lbs. 6 Burpee Box Get Overs, 48 in. Time Cap: 12:00.

10:17.

November 6, 2024

A.

Push Press 

Every 2:00 for 10:00:

6 Reps, building 

Built from 95 lbs to 175 lbs; performed as touch & go reps.

B.

12-10-8-6-4-2 Reps of: Back Squats, 185/125 lbs. 30 Double-unders

5:14; back squats were done unbroken; first time doing double-unders in a long while.

C.

Bike-erg: 30:00 @ Easy Effort.

Roughly 150 watt average; just over 13,500 meters in total; wanted to flush the legs after the conditioning.

November 5, 2024

A.

Brute Muscle-ups, Main: Four Sets of: 0:20 Max Strict Ring Pull-ups (Pull rings to armpits). 0:40 Rest 0:20 Max Strict Ring Dips 0:40 Rest 

--> Use band for Pull-ups & Ring Dips.

Used a green band for the pull-ups & a red band for the dips. Was getting 5 pull-ups per set & 8 ring dips.

B.

For Time: 25-20-15-10-5 Reps of: Calorie Row-erg 

DB Box Step Overs, 2x 50 lbs.

9:36. The row was 1000-1100 cals per hour & step overs done unbroken. The grip was fatigued quite a bit.

C.

Brute Muscle-ups, Accessory: 4 Sets of: 20 GHD Sit-ups to Parallel 10 DB Hammer Curls 

25 Deficit Push-ups 
DB Hammer Curls done with 25 lbs. Deficit push-ups broken into 3-4 sets each time.

Monday November 4, 2024

 A. 

Front Squat: 5x3, 3x2 Build as able.

Built from 115 to 245 lbs.

B.

6 Rounds of: 6 Strict HSPU 8 UB Snatches, 95/65 lbs. Rest 1:00 between Rounds.

Rounds ranged from 0:38 to 0:40.

C.

Muscle Snatch EMOM 5:00 of: 3 TNG Muscle Snatch

Built from 75 to 105 lbs. D. Snatch off Blocks, Below Knee 3x3, 5x2

Built from 95 to 155 lbs.