December 29th, 2015

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Drop Rebound Box Jumps x 1.1.1.1 (rest 5-7 seconds between jumps)
Muscle Snatch + Hang Power Snatch + OHS; 1+1+1 x 3-4 (start at empty bar and build slightly)

A. Power Snatch TnG Clusters; 2.2.2.2; Rest 10 seconds/Rest 3 minutes x 4
B. EMOM x 8 minutes:
3-4 Tough TnG Push Jerks
C. “Death by Strict HSPU”
+
3 sets @95-98%
5 TnG Power Cleans (tough but fast, build slightly each set)
5 Burpees AFAP
Assault Bike 20 seconds very hard
Rest walk 3-4 minutes between sets

Rest 5 minutes actively, then…

3 sets @95-98%
7 Deadlifts @225/155
7 No-pushup Burpee Box Jumps (20″ for everyone)
Row 30 seconds very hard
Rest walk 3-4 minutes between sets

+
10 Minute Bike @Z1 cooldown

—-
Notes:
-Build from last week on PS
-“Death by” format: 1 the first minute, 2 the second minute, etc., until failure
– Increase effort slightly on each subsequent set of the PC/Assault Bike, then again on the DL/row.  TRY to show an increase in cals/meters each set, but they should all be high turnover, fast-paced efforts.

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16 Comments

  1. Still in CA. Flying back to RI tomorrow.

    A. 73#, 83#, 93#, 98# Last set was challenging.
    B. Did 6 sets at 115# and 2 sets at 125#. Wrists really hurting this a.m.
    C. Got through round 6 plus 3
    D. Around 55 seconds a round. Cleans at 93#, 103#, 108#. Cals at 5 each. Had to jog across gym for bike.
    Open gym time was over, will make up second set of part D later in week.

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  2. Still feeling bamboozled from yesterday’s fun…
    A) 140-150-160-165 (these were rough today, lats are lit up)
    B) 185×3, 205×3, 215×2
    C) 6+3 (made it thru 4 UB then had to split them up and take the rest)
    D1) Used 185 across for the PCs and AD-
    :43-11cals, :45-10cals, :46-9cals
    (Did these on the 3min because I didn’t have the time for more rest. Wish I had)
    D2) 1:03-148m, 1:06-142m, 1:06-154m
    (Deadlifts and bbjo were both consistent and the fastest I’ve moved in a long while. The :30 on the rower was a struggle with my legs still smoked from yesterday.)

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  3. A. 75,80,85,90 snatches actually felt really good today!
    B. These felt awful today. Only worked up to 105. Last week did 125 for 5. Legs are smoked.
    C. 6+5
    Stayed UB through 5, then 4+2, then they started to go 2+2+1 and a fail on the last minute.
    +
    :52 (5 cals/105)
    :50 (8 cals/115)
    :52 (7/125)

    1:24 (7 cals)
    1:20 (8 cals)
    1:22 (8 cals)

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  4. Today felt terrible warming up after yesterday’s ripped hand and sore legs.. But then Sean and Matt fired me up with their rigs of steel and I just sent it for the boys.

    A. 115-125-135-145 no missed and a 10# improvement. Booyakasha

    B. 135-145-155-165-175-185 x4 all touch and go, 195-205×3 all touch and go (fired the fuck up right here)

    C. 5+3 in the round of 6. Okay effort.

    D. Forgot incremental increase in effort here.. Went at 165# for touch and go. 12/12/13 cals

    Then

    225# deads and 20″ box
    11/12/13 cals on rower.

    Solid soul session today for the boys.

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  5. A. 125, 135, 145, 155
    I felt pretty beat starting off but loosened up as I went. 155 felt surprisingly good.

    B. 135x4x2, 145x4x2, 155x4x2, 165x3x2
    Shoulder to OH staring to feel OK.

    C. 3 rounds complete. Scaled to kipping HSPU. Failed every attempt during minute 4.

    +

    165
    :50/13, :49/11, :51/11
    I forgot to do incremental effort here as well. Stuck to 165 for every round.

    +

    1:21/9, 1:21/11, 1:23/13 RX

    Pumped that Alyssa was late to workout today. I hate rolling solo Tuesday nights.

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  6. A. 135/155/165/185. Felt good
    B. 185×4 across. I never feel like a get a great lock out position overhead on this movement but with saying that I guess these felt ok
    C. 8+5
    D(1). 165/185/205. The cals 9/10/11. Assault bike blows up my quads with a quickness. 3min rest between sets
    D(2). Rx weight. Accidentally did cals on this too. 11/12/12

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  7. A. 135-155-165-175 missed the last 4 on 175 just wasn’t there

    B. 135-155-165-175-185-195-205×4 215×3
    *touch and go jerks are bad for me so this was pretty motivating.

    C. 8 +9 reps into 10

    D1. 165-175-185
    13/15/13
    D2. 13/13/13
    *these were great! The cleans felt good, I went no hook so that it would rip up my hand less. Deadlifts are my jam so I enjoyed those, plus we don’t deadlift often so I love to when it’s programmed.

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  8. A. 155/165/175/185
    B. 165-225×4 (there was one middle set where I only hit 3 due to a poor catch/re-rack.
    C. 5+4
    D. Cleans at 175– 9/11/11
    12/13/15

    -I haven’t felt this sore in a LONG time. Didn’t have it in all facets today, and probably felt it the most in the snatches and the assault bike. Sore lats made it hard to sweep the bar and my quads made the bike a struggle. Happy with the jerks! Although I was sore, I felt very strong on the deadlifts. Overall, good days work!

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  9. A. 73/83/88/88
    B. 103×6, 108×2
    C. Got 5+2
    D. Cleans @125 (:50/7cal, :47/6cal, :50/6cal)
    1:15/8cal, 1:15/9cal, 1:13/8cal
    -Felt super sore and unmotivated going into the day but once I got going (after those snatches) I felt much better to just be moving!

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  10. A: 68, 73, 78, 83
    B: (73, 83, 93, 98, 103, 108,) x4 (113, 118) x3
    C: Also scaled to kipping with the 25lb plates. Got 3, and then on the round of 4 got three and failed the fourth one 3 times
    D: Cleans at 103, then 113 for two
    :54/8 cal, :59/7 cal, :53/7 cal

    then
    1:11/6 cal (accidently did 20s for this row), 1:20/10 cal, and 1:34/10 cal (accidently forgot to turn the rower on for this one…)

    Also felt super sore today but like everyone else said, it felt much better once warmed up. Thanks for working out with me James! and thanks to Coop for sticking around to entertain us hahaha.

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