June 26-30

 The intensity and volume is leaving me feeling good right now.  I think could experiment with adding a little more soon if it keeps up. I am sore from the gymnastic strength but much more motivated than a few weeks ago. 

Jun-26

Rest

Jun-27

Granite Games Workout

A. Snatch - 6min to find 1RM - 265

+

8min AMRAP

30 DU

15 CTB

30 DU

15 TTB - 353 reps

+

B. Snatch - 6min to find 1RM - 245

Jun-28

Gymnastics Skill

Free HS Hold / HSPU Progressions - 15min (start w/ tripod tuck-ups and progress into full HS holds / push-ups) - completed 

+

Gymnastics Strength

A. Wtd. Vest Strict Muscle-up - 4 x 2,2,2; rest 30sec + 2:30 (10#)

B. Wtd. Vest Strict 4"" Deficit HSPU - 4 x 2.2.2; rest 30sec + 2:30 (10#)

C. Wtd. Vest Rings Dip @21x2 - 4 x 10-12; rest 2min

D. Legless RC from seated (10-12ft) - accumulate 6 reps; rest as needed b/t

 - Completed, this version was more manageable but still very hard, I still ended up popping the hips to get over top of the rings for Mus. 

+

Mixed Cyclical / Trunk Stability @ EN1

3min AD/Row/Ski/Run (rotating by choice)

2min Ido Portal Locomotion / Isometric Midline (ex: hollow rocks)

x6 Rounds (30min total) - completed 

Jun-29

A. Power Clean - 1 reps on the min for 15min @ 245# (technique focus) - completed 

B. Front Squat - 3,2,1; rest 2:30 (build, heavy single) - 365lbs 

C. DB 1/2 Kneeling 2arm Neutral Grip Press @21x2 tempo - 4 x 6-8; rest 90sec (mod-heavy, squeeze glutes, brace core) - 60lbs for 6 reps per set 

+

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery 

+

90sec AD

15 Thrusters @ 95#

Rest 60sec

x4-6 rounds @ EN3/Threshold (160-180 BPM - 85-95% effort) 6 rds, my HR monitor went missing so I had to estimate. 

Jun-30

Choice Cyclical - 45min @ EN1/EN2 (120-160 BPM)

*include some light-effort running intervals @ 1:3 work/rest ratio, preferably on grass/sand to reduce foot-strike impact

+

Mobility - 30min - completed 

June 18 - 24

Jun-19

Rest

Jun-20

A. Power Snatch - 10min to build to tough single - 240lbs, 5 lb pr

+

Granite Games Workout

10min AMRAP

Hang Power Cleans @ 155#

BF Burpees 10 rds + 9 reps

Jun-21

Gymnastics Skill

Free HS Hold / HSPU Progressions - 15min (start w/ tripod tuck-ups and progress into full HS holds / push-ups)

+

Gymnastics Strength

A. Wtd. Vest Strict Muscle-up - 4 x 3.3.3; rest 30sec + 2:30 (15-25#) I Did first 15 reps with vest then Bw 

B. Wtd. Vest Strict 4"" Deficit HSPU - 4 x 3.3.3; rest 30sec + 2:30 (10-20#) I did the first 9 reps with vest then Bw

C1. Wtd. Vest Rings Push-ups - 4 x 10-12; rest 60sec -Completed

C2. Wtd. Vest Strict Lean-away CTB Pull-ups @3111 - 4 x 4.4.4; rest 20sec + 2min Completed with vest but not all reps were at 3111 tempo

D. Legless RC from seated (10-12ft) - accumulate 6-8 reps; rest as needed b/t - 6 reps, exhausted at this point 

+

Mixed Cyclical / Trunk Stability @ EN1

3min AD/Row/Ski/Run (rotating by choice)

2min Ido Portal Locomotion / Isometric Midline (ex: hollow rocks)

x6 Rounds (30min total) Did not complete core work, I had been at the gym for 2.5 hours and it was Fathers day. 

Jun-22

A. Power Clean - 1 reps on the min for 12min @ 225-245# (technique focus) - Completed at 245lbs 

B. Front Squat - 2,2,2; rest 2:30 (build, tough) 295,315, 335lbs 

C. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) 40lb db 

+

Plyo / COD #1

20x Single leg bounding ea leg

20x low-hurdle bounds (8-12in)

4x through T-sprint test; rest to complete recovery - completed

+

500m Row

30 Box Jumps @ 24"" (step-down)

Rest 60sec

x4-6 rounds @ EN3/Threshold (160-180 BPM - 85-95% effort) - 5 rds completed 

Jun-23

Choice Cyclical - 40min @ EN1/EN2 (120-160 BPM)

*include some light-effort running intervals @ 1:3 work/rest ratio, preferably on grass/sand to reduce foot-strike impact 

+

Mobility - 30min - completed mobility (mostly ankle and hamstring)  and some of the En1 but did not time it. 

Jun-24

A. Push Jerk x1.1 + Split Jerk x1 - in 6-7 sets, build to tough complex; rest as needed - 275lbs 

B. 2-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 3min (increase load 10-20# from Jun-17, focus on positioning/mechanics, film & review each set) 315lbs 

+

10-8-6-4-2 Reps of:

UB Strict HSPU -> Kipping (strict as many reps as possible then switch to kip)

UB Strict CTB -> Kipping (same)

Rest 5min

x2 Rounds

(60 total reps HSPU/CTB)

Rd 1 - 4:04 

Rd 2 -5:08

all reps strict and UB but I took slightly longer breaks between movements to make sure I could get it UB. I did end up hanging on the bar at the bottom between some reps to get them all. 

June 13- 17

Jun-13

A. Snatch Pull x3 + Snatch x1 - 5 sets of the complex; rest as needed (build)- 225lbs

B. Pause HB Back Squat - 3,3,3; rest 3min (mod-heavy across) - 335

C. Alt Grip Pull-ups - 4 x 4-5 ea arm; rest as needed (setup w/ one hand high and one hand at elbow of top arm) - Completed

D. Free HS Hold Practice - 5min -Completed

E. Free HSPU Practice - 5min - Completed

Jun-14

Row - 30min for max distance -DNF

*record: peak HR, avg HR, total distance, average pace/500m

Jun-15

A. Split Jerk - 5 x 1.1; rest 20sec + 2min (use final load from ""A"" on Jun-8 across)- 285

B. Front Squat - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) 

D. DB 2arm Seated Z-Press @31x3 tempo - 4 x 8-10; rest 90sec (mod-heavy) - completed

+

Sled Push - 5 x 10sec @ 100% effort (body-weight loaded); rest 90sec - Completed

+

400m Run

30 Wallball

Rest 60sec

x4-6 rounds @ EN3 (160-170 BPM / 85-90% effort) -completed 5 rds, by rd 4 my heart rate was at 185bpm when I finished the wall-balls, I paced out the run @ 1:40ish

Jun-16

Choice Cyclical - 30min @ Rec / EN1 (100-140 BPM) - run/ play with the kids

+

Mobility - 30min 

Jun-17

A. Power Clean - 2 reps on the min for 10min @ 205-225# (NOT TnG, technique focus) -

B. 1-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 2:30 (mod-heavy, focus on positioning/mechanics, film & review each set) - Completed @ 295lbs 

C1. Strict 4"" Deficit HSPU - 10 x 3-4; rest 60sec - 4 reps per rd @5'' deficit

C2. Strict Lean-away CTB Pull-up @3111 (rings) - 10 x 3-4; rest 60sec

D1. Wtd. Ring Row - 4 x 10-12; rest 90sec (tough)

D2. Wtd. Rings Push-ups - 4 x 10-12; rest 90sec (tough) 

Completed all upper body pulling/ pushing

Post regionals June 8-10

Jun-8

A. Split Jerk - 5 x 1; rest 2min (build to mod-heavy single) -315 felt good so I went heavy

B. Split Jerk - 3 x 1; rest 3min (use load from ""A"" across) I did this at 285

C. Front Squat @2020 tempo - 5,5,5; rest 2:30 (moderate, focus on positioning/mechanics, film & review each set) 

255lbs

D. DB 2arm Seated Z-Press @31x3 tempo - 3 x 10-12; rest 90sec (moderate, film from back @ shoulder height)

+

10min AMRAP @ EN2 (140-160 BPM / 75-85% effort)

10cals Ski Erg

10 Burpees

10 Wallball

10 Box Jumps @ 20""

Rest 3min

10min AMRAP @ EN2 

10cals AD

10 TTB

10 Snatches @ 75#

10 Alt Pistols

Jun-9

Choice Cyclical - 30min @ Rec / EN1 (100-140 BPM) -completed 

+

Mobility - 30min

Jun-10

A. Power Clean - 2 reps on the min for 10min @ 185-205# (NOT TnG, technique focus)

B. 1-Pause Halting Clean Grip Deadlift (below knee) - 5,5,5; rest 2:30 (moderate, focus on positioning/mechanics, film & review each set)

C1. Strict 4"" Deficit HSPU - 8 x 3-4; rest 60sec

C2. Strict Lean-away CTB Pull-up @3111 (bar) - 8 x 3-4; rest 60sec

D. Wtd. Ring Row - 4 x 10-12; rest 90sec (tough)

- completed