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.

Wednesday April 12, 2023

A. 

4 Sets of:

10/10 Alternating DB Incline Bench Press

10 Standing Barbell Curl

Rest 1:00 between Sets.

 

B. 

For Time:

3000 m. Bike-erg 

1500 m. Row-erg

1500 m. Ski-erg

 

C. 

Bench Press

5x10 @ 6-7 RPE

Rest 2:00 between Sets.

+

After the last set:

25 Deficit Hand-release Push-ups

(Hands on 45 lb. Bumpers)

 

D. 

4 Sets of:

12 Flat Bench DB Chest Fly

12 Single DB Waiter Hold Curls

Rest 1:00 between Sets

 

50 lb. DB's, 65 lbs.

17:03

165-165-185-185-165

Done

10-15 lbs., 25 lbs. 

Tuesday April 11, 2023

A.

High Hang Pause Power Snatch

Every 1:30 for 12:00

3-2-1-3-2-1-1-1

B.

For Time:

32-24-16 reps of:

Calorie Row-erg

Single DB Overhead Squats, 50 lbs. (Switch hands at halfway)

20 Toes to Bar after each Round.

C.

3x10 Banded Lat Pulldowns, Rest 1:00 between sets

4x10 Double DB Skull Crushers, Rest 1:00 between sets

5x10 Double DB Prone Row, Rest 1:00 between sets

D. (Evening)

EMOM 12:00

1. 12 Deficit Push-ups (hands on 45 lb. Bumpers)

2. 10 Seated Double DB Strict Press 

3. 4 Wall Walks

4. Rest

120-130-140-130-140-150-160-160

8:38

Green Band, 15-20 lbs., 35-50 lbs. 

Done, 30 lbs., Done.