June 21, 2019

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Great team workout today

Walmart- 3 man teams

one partner working at a time

7 cal bike

10 med ball jumps

5 Clean and jerk

AMRAP 30 min

first 6 rounds @ 95

Second 6 @ 115

third 6 @ 135

Last 6 @ 155

Later today Ill hit this:

Using our recent wave scheme to build to a moderately heavy load, followed by a build to a heavy 3-Rep for the day. All repetitions come from the rack.

Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%

Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 following to build to a heavy triple for the day.

then

A revision of an event seen in the 2017 Games, 2223 Intervals is a work/rest effort of (4) intervals, resting 1:00 between. The task is 75 Power Clean and Jerks (135/95).

2:00 On, 1:00 Off
9 Wallballs (30/20) Females, 9' Target
9/7 Calorie Erg Bike
Max Clean and Jerks (135/95)

The fourth and final interval is extended to 3:00 of "work" time.
75 Clean and Jerks is the task - work until completion, or time capped.

In the absence of an Erg Bike, complete 7/5 calories on the Assault Bike or Rower.

This workout is 75 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a "buy-in", of wallballs and a calorie bike. This will challenge our conditioning for the clean and jerk cycling. 

Written out, it looks as follows:
Mins 1+2 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 3 - Rest
Mins 4+5 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 6 - Rest
Mins 7+8 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 9 - Rest
Mins 10+11+12 - Buy-In of WB+Bike, Max CJ in time remaining.

For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.

Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two "buy-in" movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let's dial back the volume a bit to ensure we are making our way to the barbell.

On the barbell, we are looking for a a moderate, if not slightly "light" clean and jerk barbell. One that we could cycle for near 20 reps unbroken, when fresh. Inside the workout, we are looking for a barbell that we could cycle for reps, in each interval. Lighter is better here.

Talking through an example round #1, let's say an athlete reaches the first 2:00 time cap with 15 clean and jerks. After the mandatory 1:00 rest, the second interval starts. He completes the buy-in of wallballs and biking once again, and when returning the barbell, he starts on rep 16.

Then a fire and ice session

June 20, 2019

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Yesterday I changed the workout to avoid some rain. Today started clear but a quick look at the radar showed a line of storms coming through. We ditched the deadlift portion of the workout and went straight to this

El Nino

Run 1 mile

50 DB Snatch @ 50lb db

Run 400 m with 45 lb sandbag

30 Pullups

20 Burpee Box Jumps @ 24

I finished in 17:02. Tim G did 25 snatches with a 75 lb db. Beastly

It was raining with lightning and thunder…good times

Finisher was

25 ski cal

50 foot Handstand Walk

x3

June 19, 2019

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With intentions of following my scheduled programming, I had to call an audible this morning as rain passed through the area. Rarely does it rain between the hours of 5 and 7 am for some strange reason but I can only think of less than a dozen times in the last 10 years that rain causes us to change our plans. Don’t get me wrong…we workout in the rain sometimes. The scheduled programming sometimes has us doing things that are just fine in the rain like running 5 miles or doing things with equipment that can get wet. I alter the plan when there is a safety concern. I don’t like heavy weights going overhead in wet and slippery conditions, I don’t like to have the guys climb wet ropes, not crazy about wet muscle ups and I don’t want anyone on the rig doing anything if there is lightning around. It is important for me to realize and remember that the goal is to leave better than we came and a needless injury caused by the conditions is not anything that I am interested in.

Today called for some OHS and snatches in my scheduled workout so I changed it to this:

Ergathalon

On the 2:00 switch stations for 30 minutes

Row

Ski

Bike

Then we finished with Bring Sally Up pushups

June 18, 2019

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Great start to an awesome week. Rusty, Chris and I went to Bonnaroo with our kids. It was a blast. Even at Bonnaroo, we hit a deck of cards

Yesterday, Trevor came over at 5 with Rick and we hit this one

Back squat

3 then 1

x3 building to a heavy single

Escape from Wonderland

75 Double Unders

50 Air Squats

25 Row Calories

x3

11:47 for me

then

finisher

Tabata GHD

rest 1:00

Tabata Hip Extension

then

The Airdyne Timeline

20 cal on Schwinn

20 cal on Assault

20 cal on Echo

Today

Max Set strict HSPU

Max set strict pullup

Helen

Run 400

21 KB swings @ 53

12 pullups

x3

9:22 for me. Kind of slow today for some reason. Run mostly

June 11, 2019

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Fantastic start to the day. A cool breeze blew through and had the temperature about as low and cool as I can ever remember for a day in June. So nice and refreshing. It really feels like a fall morning.

Started the day as always with Wim Hof Breathing x3 + pushups

The a good warm up of all movements we will use today

Deficit Deadlifts 3”

6x2

The Good Life

500 m Row

12 Burpees

21 Box Jumps (step ups) 24”

x3 rounds

I finished this one in 11:18

Then some odd object training

Farmer Carry 100 m

Sled Drag 200m

rest 2:00

x3. Not for time

Good group, great friends, great training

June 10, 2019

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“Greatness is not for the chosen few

Greatness is for the few who choose”

Jonathan Metcalf - Chop Wood Carry Water

I read Chop Wood Carry Water this weekend and it is highly suggested. It is a simple book with an easy reading level that you could read or listen to in a few hours. One of the reasons that I liked it so much was that the author was able to bring together so many key ingredients to success and happiness into one simple story. He did not belabor these ideas for 20 pages like others, he simply told a story that has great meaning.

I highly suggest that everyone read this book. I plan on buying several copies and giving them to people that may find value in them. The audiobook is great because it is read by the author and I put it on 1.25x and breezed right through it.


Today

Wim Hof Breathing x3 + pushups

Warm up movements

From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

then

In a 10:00 Window starting immediately after the last part (10:00-20:00 on the clock):

3 Sets of 1:
Hang Squat Snatch

then

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

then

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 - 60%
Sets #4+5+6 - 66%
Sets #7+8+9 - 72%

then

For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

June 7, 2019

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AWESOME start to the day today. My high school friend, March, came by to see just what it is that we do at the garage in the morning. He tried the Wim Hof Breathing and then settled in for this one:

Power Snatch Primer
9 Sets: 
1 Tempo Snatch Pull
1 Power Snatch
Sets #1+2+3 - 60% of 1RM Power Snatch
Sets #4+5+6 - 65%
Sets #7+8+9 - 70%

Power Snatch
5 Sets of 1:
Set #1 - 74% of 1RM Power Snatch
Set #2 - 77%
Sets #3+4+5 - 80%

then

Team Gut Check (teams of 3)

Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Qualifier Weights:
Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

Open Weights:
Round 1 Barbell - 75/55
Round 2 Barbell - 95/65
Round 3 Barbell - 115/85

Then

Gratitude - 10 minutes

June 5, 2019

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Today

10 Sets for Time:
40% of Max Strict HSPU

Last week, we completed 12 sets at 30%, which build on the first week of 10x30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:
Today - 10 x 40%
Last Week - 12 x 30%
2 Weeks - 10 x 30%

5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Percentages:
Set #1 - 60% of estimated 1RM OHS
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Set #5 - 72%

Snatch Balance - Video
5 Sets of 2

Workout Definition

"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Qualifier Loads:
Part #1 - 95/65
Part #2 - 115/85
Part #3 - 135/95

Open Loads:
Part #1 - 75/55
Part #2 - 95/65
Part #3 - 115/85

Score will be total rounds of overhead squats and burpees in each part. The double-unders do not contribute towards the score in each round. 

June 4, 2019

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Its been a good start to this week! Great workouts, good turnouts and some Fire and Ice in the afternoon.

Today

Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Workout Definition

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Qualifier Rx - 155/105
Open Rx - 135/95

Click "Workout Prep Notes" for details and our primer recommendation.

Bike

:45 work/:45 rest x 10

Yesterday

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

then

2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat. 

then

Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips