AM
A. Squat Clean; 6 singles @90% 1rm; rest as needed - 265# for 5 reps and hit 275# for 1 rep. Pull felt strong. Bar was crashing on shoulders in catch. Had to fight to get up. 
B1. Clean grip deadlift @ 21x1; 5,5,5,3,3,3; rest 2 min - 295#, 295, 295, 315, 315. Felt strong. 
B2. Front Squat @ 21x1; 5,5,5,3,3,3; rest 2min - 225#, 225, 225, 245, 245, 245. Bottom position felt great. No aches and pain. Solid strength session. 
C1. Slideboard Hamstring Curls; 8 reps x 4 sets; rest 60 seconds (slow and controlled)
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 4 sets; rest 90 seconds - Done. Liked the hammy work. 
+
mobility work 20-30 min

PM
Row Sprints 15 Sec @ 100% effort
rest 2:15
x10 sets 
520watts, 520, 509, 516, 509, 536, 513, 520, 516, 520. 
+
mobility work 20-30 min

A. Push Press; 3 reps x 6 sets; rest as needed - 185#, 195, 205, 205, 215, 225 (tried twice and got 2 reps out of both). Elbow was a little achy OH today, but felt better after some OH mobility and serratus activation. Overall strength felt good. 
B1. Strict Behind the neck pull-up; 6-8 reps x 5 sets; rest 1min - 8 reps for each set. Still not my favorite exercise, but working on it. Elbow was a little aggrevated first couple sets up pull up, but started feeling a little better after working in pec openers and lat activation.
B2. Weighted Ring Dip; 2-3 reps x 5 sets; rest 2min - 65# x3, 65 x3, 70 x3, 75 x2, 80 x2. No problem on dips, felt strong. 
+
10 Sets: 
20 Sec Reverse Weighted Bear Crawl 
10 Strict HSPUs 
20 Sec Hand over Hand Sled Drag 
10 Ub C2B Pull-ups 
rest 2min 

Harder than last week. Shoulders hit the wall starting round 7. Bear crawl made it challenging. C2B was no problem. Used #135 for sled drag and 95# for crawl. Great shoulder endurance session. 

A. Plate Pinch Carry; 50' AHAP x 5 sets; rest as needed - 35# for all sets. Liking the grip training. 
B. Hanging Knee Tuck to Knee Extension; 8 reps x 3 sets; rest 1min - Hips felt great. Did slow and controlled negatives. 
C. Planche Lean (as aggresive as possible); 20 sec x 4 sets; rest as needed - Wrist and elbow were good. Liked midline work today. 
+
(2k prep) 
Row 1000m @ 1:51 pace 
rest 1min 
Row 750m @ 1:46 pace 
rest 1min 
Row 500m @ 1:41 pace 
rest 4min 
x3 total sets 

This tore my legs and lungs up. Held 1:56, 1:51, 1:46. Did this at home and it was super hot. This almost had me puking. Had to take little longer rest break between the last couple sets. Conditioning has not been feeling great on the rower lately. Trying to find my groove. 

A. Squat Snatch; 7 singles as heavy as possible - 205#, 205, 205, 215, 215, 215, 225 and failed a few times. Dropped to 220# and caught it, but elbow felt funny and bailed out. Frustrating because its there, but getting more consistent again. Just need confidence and build shoulders. 
B. Back Squat; 3 reps x 8 sets; rest 2:30 bw sets - 275#, 295, 295, 295, 305, 305, 305, 315. Little ran down from the weekend.  
+
3 Sets: 
30 DB Snatch @ 50# 
30 Cal Row 
30 Deadlifts @ 225# 
rest 5min bw sets 
*goal is all 3 sets are withing 10 seconds of eachother - be sustainable 

4:40, 4:48, 4:50. Was short on time. Only rested 3 min between sets. Low back got it good on this. UB on all DB snatches. Broke 5-8 reps tng on deadlifts. 

AM
A. Barbell Strict Press; 5x5; rest 2min bw sets 
B. Strict deficit (4") hspu; 15 for time x5; rest 3 min
C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 17 AFAP x6; rest 10 sec
C3. Muscle ups; 6 AFAP x6; rest 4 min

PM
A. Side to Side Line Hops; 20 reps AFAP x 3 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 3 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 3 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 3 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x20

Ended up having to skip today. Had a late night and no sleep. Want me to make up next Saturday? 

AM
A. Squat Clean; 7 singles @85% 1rm; rest as needed - 255#. Knee and hip felt good today catching. 
B1. Clean grip deadlift @ 21x1; 6,6,6,4,4,4; rest 2 min - 255#, 265, 275, 300, 315, 315. Back felt strong today. This complex was challenging and really had to push. 
B2. Front Squat @ 21x1; 6,6,6,4,4,4; rest 2min - 185#, 205, 205, 225, 225, 225. Loved the pause work. Hip and knee felt great on this. Was focusing on being explosive at the bottom.
C1. Slideboard Hamstring Curls; 8 reps x 3 sets; rest 60 seconds (slow and controlled) 
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 3 sets; rest 90 seconds - Completed. Liked these! 
+
mobility work 20-30 min - soft tissue work on quads and scap. Joint distractions and Pail/Rails on hips

PM
Row Sprints 15 Sec @ 100% effort 
rest 2:15 
x8 sets 
Maintained 500-540 watts per set. +
mobility work 20-30 min - worked hips and shoulders 

A1. Strict muscle ups; 4 reps x5; rest 1 min - All sets UB. Paused at the bottom to avoid swing and stick to "regional standards." Felt great here. 
A2. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min - 53# x4, 60 x4, 60 x4, 60 x4, 60 x3. 
B. Legless Rope Climb; 7 climbs for time - 1:57. Hit 5 reps first minute and arms blew up. Used leg drive till last two, then had to use kipping style. 
+
10 Sets: 
10 Strict HSPUs 
20 Sec Reverse Weighted Bear Crawl 
10 Ub C2B Pull-ups 
20 Sec Hand over Hand Sled Drag 
rest 2min 

Stayed with a good pace and held 2 min on/off. All movements UB. Used 70# ext load on bear crawl and 135# for sled drag. Good shoulder endurance piece. 

A. Plate Pinch Carry; 50' AHAP x 4 sets; rest as needed - 35# for each set. Just couldn't hold onto the 45# bumper for full distance. 
B1. Single Leg Supine Leg Whip; 10 reps/side x 5 sets; rest 45 seconds 
B2. Side Plank on Ring; 20 sec/side x 5 sets; rest 90 seconds - Done. Hips felt great after. 
+
(2k prep) 
Row 1000m @ 1:52 pace 
rest 1min 
Row 750m @ 1:47 pace 
rest 1min 
Row 500m @ 1:42 pace 
rest 4min 
x3 total sets 

1:52, 1:47, 1:42, 1:52, 1:50, 1:47, 1:57, 1:51, 1:47. This was rough today. Low back was a little jacked up from yesterday's sesh. Wanted to quit after the first set, but finished out and dialed it back on splits.  

A. Squat Snatch; 1.1.1 x 5 sets; rest 15 seconds; rest 2min - 185#, 195, 200, 205 (failed 3 rep), 205. Trying to get more consistent and confident. Little flat today. 
B. Back Squat; 4 reps x 6 sets; rest 2:30 bw sets - 275#, 275, 275, 275, 275, 275. Left hip was feeling wonky. Great strength sesh.  
+
10 Sets: 
10 DB Snatch @ 60# 
10 Deadlift @ 265# 
10 Cal Row 
rest 2min 
(rest 4min bw sets 5-6) 

1:20, 1:20, 1:30, 1:28, 1:35, 1:30, 1:34, 1:39, 1:40, 1:38. Was a eager in the begginning and should of pulled back. Tried holding consistent splits. Did some sets of deadlifts UB and broke most up b/c low back blew up. 

AM
A. Single Arm DB Push Press @ 41x1; 4-5 reps x 5 sets; rest 1min bw arms - 50# for 5 reps each set.
B. Strict deficit (2") hspu; 15 for time x5; rest 3 min - 1:10, 1:15, 1:30, 1:30, 1:45. This was rough today. Shoulders were just giving out and a little achy. Broke on all sets to avoid burning out. 

C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 15 AFAP x6; rest 10 sec
C3. Muscle ups; 5 AFAP x6; rest 4 min - Volume was challenging. Liked the push on this. Stayed UB for all sets and used 45# for weighted pull up. 
D. Bent Knee Hollow Rocks; accumulate 2min - Broke it up 40 sec, 30, 30, 20. Been adding these in a couple times a week for auxiliary work. 

PM
A. Side to Side Line Hops; 20 reps AFAP x 2 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 2 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 2 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 2 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 

x15 

Liked the agility work. Needed train at home today. Subbed row intervals 1:50 split on and slow spin off. 

A. Squat Clean x2 + Front Squat x2; 6 complexes; rest as needed - 225#, 225, 245, 245, 255, 255 failed squat clean catching at the bottom. Legs got toasted!
B. Deadlift; 3 reps x 5 sets; rest 3min - 335#, 365, 365, 385, 385, 415 for two reps because back was giving out. 
+
1 set, for quality: 
1k Row @ 1:50 pace 
20 burpees
100 wall balls
rest 6min
1 set, for quality: 
1.5k Bike @ 350 watts 
12 burpees
30 thrusters 135#
rest 6 min
1 set, for quality: 
150 Double Unders 
50 OHS 75# 

Focused on just moving and maintaining quality movement. Legs felt fatigued, but was a good breather and squat piece. 

A1. Weighted pull up; 2-3 reps x 5 sets; rest 2min - 55# x3, 60 x3, 60 x2, 60 x2, 65 x2. 
A2. Legless Rope Climb; 2 ascents from short rope x 5 sets; rest 2min - Done. Worked leg drive tech. 
B1. Strict muscle ups; 4 reps x4; rest 1 min - All sets Ub.  
B2. Strict 2" deficit hspu; amrap unbroken x4; rest 3 min - 13 reps, 12, 12, 10. Shoulders were smoked!
+
3 sets:
7 muscle ups
14 TTB
18 HR push ups
22 CTB
26 kipping hspu
rest 4 min bw sets - 3:30, 3:40, 4:00. Good sweat and gymnastic local muscular end. piece. 

A. Hanging Straddle Leg Lift; 8 reps x 5 sets; rest 90 seconds 
B1. Single Leg Supine Leg Whip; 8 reps/side x 5 sets; rest 45 seconds 
B2. Side Plank on Ring; 15 sec/side x 5 sets; rest 90 seconds 
+
Assault 90 Seconds @ 390 watts 
rest 90 seconds 
Row 90 Seconds @ 1:43 pace 
rest 90 seconds 
x4 sets 
+
Assault 60 Seconds @ 440 watts 
rest 60 seconds 
Row 60 Seconds @ 1:40 pace 
rest 60 seconds 
x6
+
Assault 30 Seconds @ 500 watts 
rest 30 seconds 
Row 30 Seconds @ 1:35 pace 
rest 30 seconds 
x8

Mind and body felt better than last week. Pace was tough to hold but doable. Lungs and legs burnt up. 

A. Squat Snatch; 1.1.1 x 4 sets; rest 15 seconds; rest 2min - 185#, 205#, 205, 205, 215 (missed last rep). Was missing some attempts out in front. 
B. Back Squat; 6x6; rest 1min - 225#, 225, 225, 225, 245, 245. - Got nasty on legs with short recovery time. Are we working absolute strength endurance? 
+
8 Sets: 
10 DB Snatch @ 60# 
10 Deadlift @ 265# 
10 Cal Row 
rest 2min 
(rest 4min bw sets 4-5) 

1:21, 1:30, 1:31, 1:30, 1:29, 1:30, 1:40, 1:48 
Blew up my low back! Had to break deadlifts because back was sore from Fridays session. 

A. SA DB Push Press @ 41x1; 6/arm x 4 sets; rest 1min bw arms - Used 50# DB. 
B. Strict Lean Away Pull-ups (lean all the way back to straight arms, if possible); 3-4 reps x 4 sets; rest 2min (slow and controlled) - Great lat work. Love these!
C. Bar Muscle Up Negative; accumulate 15 reps (slow and controlled) - Struggled. Tried to stay as controlled as possible, but transition was rough. 
D. Negative body levers; 12 slow controlled reps - Done
+
10min Row 
10min Bike 
10min (cyclical of your choice) 
*all at En1 pace keep HR below 135 BPM 

Chose TruForm for last 10 min. Held 135-140 BPM. Great sweat and breathing work. 

A. Hang Squat Clean + Squat Clean + Front Squat; 6 complexes; rest as needed - 225#, 235, 245, 245, 255, 260 (failed squat clean). Loved this complex. Was fighting getting out of the hole last couple sets. 
B. Deadlift; 5x5; rest 3min - 315#, 335, 355, 365, 385. Back felt strong and leg drive was fatigued. 
+
2 sets:
300m Row @ 1:45 pace/500
12 burpees
50 wall balls
rest 4 min 
+
2 sets:
1k Bike @ 400 watts 
12 burpees
15 thrusters 135#
rest 4 min
+
2 sets:
100 Double Unders 
12 burpees
30 OHS 75#
rest 4 min

Great session on legs. This piece got me fighting for a breath. Stayed UB on thrusters and OHS. 

A1. Weighted pull up; 3-4 reps x 4 sets; rest 2min - 53# x4, 53 x4, 60 x3, 60 x3. Pull felt weak at the top. 
A2. Legless Rope Climb; 2 ascents from short rope x 4 sets; rest 2min - Done. Finished each set under 20 sec. 
B1. Strict muscle ups; 4 reps x3; rest 1 min - Unbroken on all sets. 
B2. Strict 2" deficit hspu; amrap unbroken x3; rest 3 min - 15 reps, 13, 10. Shoulders blew up. Went to complete failure. Was recovering well between sets.  
+
3 sets:
6 muscle ups
12 TTB
16 HR push ups
20 CTB
24 kipping hspu
rest 4 min bw sets - Great gymnastic session. Density made it super challenging on shoulders and pecs. Was averaging 3 min each sets. Put emphasis on breathing and movement efficiency. 

A. Hanging Straddle Leg Lift; 8 reps x 4 sets; rest 90 seconds - Done. 
B1. Single Leg Supine Leg Whip; 8 reps/side x 4 sets; rest 45 seconds 
B2. Side Plank on Ring; 15 sec/side x 4 sets; rest 90 seconds - Nice complex on hips. 
+
Assault 90 Seconds @ 390 watts 
rest 90 seconds 
Row 90 Seconds @ 1:43 pace 
rest 90 seconds 
x3 sets 
+
Assault 60 Seconds @ 440 watts 
rest 60 seconds 
Row 60 Seconds @ 1:40 pace 
rest 60 seconds 
x5
+
Assault 30 Seconds @ 500 watts 
rest 30 seconds 
Row 30 Seconds @ 1:35 pace 
rest 30 seconds 
x7 

Held pace throughout. Second piece got me lungs and legs burnt up the most. 

A. Squat Snatch; start at 165, add 10# each min until failure - Completed at 215#. Went up pretty easy. Missed 225# overhead. That wonky catch is still in my head from open event every time I get here.  
+
Regional Event 6 - Didn't have sandbag. Tried making one at home and didn't work very well. Did some assault bike sprints and BBJO's 
+
20min Cooldown - assault bike easy spin. 

Regional Event # 2 - 4:18. Was conservative on ring dips. Broke the ring dip sets ups straight out the gates to keep it safe. Focused on making up time during transition with a jog to DB and Tng across. 
+
Regional Event #4 - 10:55. Went UB on the HS walks and broke up the TTB after set of 12 to conserve grip. Put a make-shift 150# KB together and didn't got as planned. Weight got lopsided and fell off during second round. Switched to a 100# DB with fat grip handle. Found it to much more challenging grip and low back due to increase ROM. 

A. Squat Clean; 2 on the min for 10min - 225#. Hit quick singles in the minute. Speed and technique felt dialed in. 
B1. Axle Front Rack Reverse Lunge; 8 steps/leg x 3 sets; rest 45 seconds - 145#, 155, 155. Axel bar made it tougher to stabilize trunk. 
B2. Hanging Straddle Leg Lift; 8 reps x 3 sets; rest 90 seconds - Done. 
C1. Single Leg Supine Leg Whip; 8 reps/side x 3 sets; rest 45 seconds 
C2. Side Plank on Ring; 15 sec/side x 3 sets; rest 90 seconds - Great moment piece for hip.
+
Assault Sprint 10 Seconds @ 100% effort 
rest 1:50 
x8 sets - held above 1600watts each set.