Note: This is a scheduled deload week.

1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch High Pull
(80%/3)3
3. Front Squat
(65%/3)3

1: 95-100-110lb.
2: 125lb.
3. 165lb.

Workout was at No Excuses. Front Squat was taken from the ground.

 

Assault Oddysey
3 Rounds:
30 GTOH, 25lb. plate
15 v-ups
15 step-ups, 20" box
30 calories, assault bike

Notes: Ouch. This was no joke. I worked out mid-morning on a full stomach -- Lauren and I went for breakfast at Nottingham Inn. This was painful nonetheless -- lungs were on fire after the first set. Tried to pace the bike to finish each 30 calorie set between 2:30 and 3:00.

1. Snatch
a. Heavy Single (155)
Failed 160lb.

2. Clean & Jerk
a. Heavy Single (185)
Failed 195lb.

3. Front Squat
a. 155/2
b. 185/2
c. 205/2
d. (225/2)3
 

7 minute AMRAP
60/40 Cal. Assault Bike
Max Clean and Jerks (135/95)

Notes: Used women's cals/weight. Was off the bike at 3:01 and finished 24 reps @ 95lb.

10-round Tabata squat
  Then, 3 attempts at max handstand hold


This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.


Post number of squats completed, and time for each of the handstand attempts.

Squats: 150 reps
H1: 0:40
H2: 0:54
H3: 0:51

5RFT:
10 calories, assault bike
10 deadlifts, 165lb.

9:40

Gymnastics Conditioning
21 Strict HSPU (14/7)
Rest 1:00
21 Strict HSPU (11/10)
Rest :45
18 Strict HSPU (10/8)
Rest :30
15 Strict HSPU (8/7)
Rest :15
15 Strict HSPU (8/7)

Notes: Above is as RX'd. Scaled to rest as needed between sets.

1. Clean and Jerk
   a. Heavy Single
   b. 85% of HS
   c. 90% of HS

2. Clean Pull
(105%/2)4

1a: Best lift was 185lb. Failed at 195 twice.
1b. 155lb.
1c. 165lb.

2. 210lb.

Notes: Workout was at No Excuses. I wanted to use Rogue bar for the heavy singles. Will complete back squats at the Y tmrw.

Row
50-40-30-20-10-20-30-40-50 calories
Rest
:50-:40-:30-:20-:10-:20-:30-:40 seconds

Row was approximately 4500m and 19-20 minutes. This became tougher to hold the rest periods as it went along. The way back up the ladder I was constantly having to go to the towel.

For Time:
20 calorie bike (assault)
20 dumbbell snatches (50)
20 step ups (24)
20 calorie bike
20 step ups
20 dumbbell snatches
20 calorie bike

12:36

1. Snatch
Heavy Single
85% of HS
90% of HS

2. Snatch Pull
(105%/2)4

3. Front Squat
Heavy Single
85% of HS
90% of HS

Notes: When the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day and limit yourself to 2-3 attempts at heavier weights.

1: 145-125-130lb. Failed at 155 & 150lb.
2: 165lb.
3: 245-210-220lb. Probably could've pushed for heavier single -- work sets were 235 & 245. However, with yesterday's workout including 60 front squats, I didn't push it here.

Age Group Online Qualifier Workout 4
2 rounds for time:
10 deadlifts
20 handstand push-ups
30 front squats

255 lb. deadlifts & 75 lb. front squats

Notes: Workout was ta No Excuses -- no time kept as I only had access to one bar and changed my own weights. Above standards are for MASTERS 60+ -- as RX'd is 315lb. deadlift, 95lb. front squats and 4.5" deficit HSPU.

On the Assault Bike:

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

*score is total calories

145 Calories

Note: I messed up the ladder and began with 1 min on, 50 sec off. Completed all other intervals and ended with 1 min on, 50 sec off, 1 min on. Workout should be finished at 16:50.

1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2

3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2

1: 95-110-115-125-130-140lb.
2: 120-140-150-160-170-180lb.
3: 155-180-190-205-215lb.

A: 7 rounds, on the 2 minute start interval
-2 deadlifts
-increase load across all sets

225-245-265-285-305-315-325(f)

Notes: The plan was to increase by 20lb. with each set. The pull off the floor was SLOW at both 315 and 325 -- I bailed on 325 instead of pushing through.

B: 3X3:00 minute row (500m pace + 15-20 seconds) Try to hold same pace across all three efforts.

1: 2:00.3 (748m)
2: 2:01.1 (743m)
3: 2:00.3 (748m)

Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

190-220-235-250-265-285x2

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

2. Clean Pull
95%/3
(100%/3)4

1: 120-140-150-160-170-180-160lb.
2: 190-200lb.

Notes: All lifts were successful. Workout at No Excuses. Back Squats will need to be done at Y Wednesday -- a rack is needed. 

For time:
95-lb. thrusters, 15 reps
95-lb. sumo deadlift high pulls, 21 reps
95-lb. thrusters, 12 reps
95-lb. sumo deadlift high pulls, 15 reps
95-lb. thrusters, 9 reps
95-lb. sumo deadlift high pulls, 9 reps

Post time to comments.

8:02

30-20-10 reps of:
Calories, Assault Bike
V-Ups

Workout at No Excuses. Averaged 10 calories per :40 seconds on AAB.

A: Front Squat
60%/3
70%/3
75%/3
80%/3
(85%/3)4

155-180-190-25-215lb.

B: 27-21-15-9 reps of:
KB Swings
Pistols

Notes: Used 35lb. KB which was far too light. All reps were UB and easy on the KB; pistols were broken on 27/21 sets, UB on 15/9. This should  be performed with 44lb or 53lb KB next time out. Pistols were pretty smooth, I was worried because of internal pain in right knee during lateral movements in warmup. Knee held up fine with no pain during both front squats and pistols though.

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2

2. Snatch Pull
95%/3
(100%/3)4

1: 95-110-115-125-130-140-125lb.
2: 145-155lb.

Notes: All lifts were successful. Workout at No Excuses. Front Squats will need to be done at Y Monday -- a rack is needed.

Tabata (20 Rounds)
20 sec. Max Cals Assault Bike
10 sec. Rest
* Scored by total calories *

108 Calories

5 rounds, on the 2 minute start interval
-3 deadlifts
-increase load across all sets

225-255-275-295-315lb.

Three rounds, not for time:
25 v-ups
1-minute double KB overhead hold, 35kb

1. Snatch
95/1
100/1
110/1
(115/1)3

2. Clean and Jerk (squat cleans)
130/1
140/1
(150/1)3

3. Front Squat (bar must be taken from the ground)
(165/3)3

5 rounds, on the 3 minute start interval
-5 deadlifts
-hold same weight across for all sets

275lb.

4X12 Evil Wheels

1. Clean and Jerk
120/2
130/2
140/2

2. Clean Pull
(160/3)3

3. Front Squat (bar must be taken from the ground)
(165/3)3

Hollow Hold 4x0:45

For Time:
24 calories (airdyne)
32 step ups (24" box)
40 hand release push ups
32 step ups
24 calories (airdyne)

Notes: Hold a 30lb slam ball on shoulder during step ups.

Stretched and then finished with a 50 calorie sprint on the airdyne.

10 Rounds: 
6 HSPU
0:15 frog hold

Notes: The planche hold went well -- kept low and focused on leaning forward. As RX'd this workout is EMOM for 14 minutes or until failure. I attempted 1:30 intervals for first two rounds, but could tell that was a pace that was not going to be sustainable. Last eight rounds were E2M.


Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –  

Note: This is a scheduled back-off week.

1. Snatch
60%/2
65%/2
70%/2

2. Snatch Pull
(80%/3)3

3. Back Squat
(65%/3)3

1: 95-100-110lb.
2: 125lb.
3: 205lb.

Core: 3x15+12 hollow rocks+v-ups

Notes: There was some pain on inside of right knee when I was squatting today. The likely culprit is overuse and tight muscles around the knee. This is a scheduled back-off week, take advantage and stretch good every day.

1000m assault bike
30 HSPU
1000m assault bike

8:59

Notes: Bike was 1:33/24 cals and 1:46/21 cals. The HSPU were especially tough because my arms were so sore going into this. Sets of 10-8-6-6 reps. I had nothing in my arms for the 2nd bike, would like to do this again <8:00 .="" nbsp="" p="">

Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 2:00 between sets

Best Split: 44.0
Worst Split: 47.0

1. Snatch (155#)65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1

2. Clean & Jerk (200#)
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1

3. Back Squat (315#)
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

1: 100-110-115-120-130-140lb.
2: 130-140-150-160-170-180lb.
3: 260-270-260-280-260-290lb.

Note: 80% snatch should have been 125lb, not 120lb.

12 min AMRAP
18 Cal. Row
9 HSPU

5 ROUNDS + 4 CALORIES

Notes: Row was approximately 1400m and sub-1:00 per round. All HSPU were UB and easy. 

Complete as many rounds as possible in 15 minutes of:
21 v-ups
14 one-arm kettlebell push jerks

Notes: Use a single kettlebell and alternate arms each rep.

7 rounds 
21 v-ups
3 kb push jerks

1. Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4

2. Clean Pull
(105%/3)3
(110%/2)3

3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

1: 120-130-140-150-160lb.
2: 210-220lb.
3: 205-215-205-220-205-230lb.

Three Rounds For Time:
21 calories, assault bike
15 box step-ups (24)
9 deadlifts (155)

13:21 

Notes: assault bike was tough - each round was slower than the one previous.  Range was between 1:15 and 1:35 for the 21 calories.

On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Rest 5 minutes and repeat. 

1: 78 calories
2: 77 calories

Notes: This was brutal -- lungs and legs were on fire.

On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Note: As prescribed, workout was written with 5 minutes rest and repeat.

81 calories

1. Snatch (Based off 155lb.)
60%/2
65%/2
70%/2
75%/2
(80%/2)4

2. Snatch Pull (Based off 155lb.)
(105%/3)3
(110%/2)3

3. Back Squat (Based off 315lb.)
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

1: 95-100-110-115-125lb.
2: 160-165lb.
3: 250-265-250-275-250-285lb.

Notes: The 1st set of squats at 250 were tough -- these always are. I warmed up with 5 reps at 115, 4 reps at 165, 3 reps at 205 and then went into first work set. Perhaps another warmup -- 2 at 235 maybe -- would be beneficial in getting the legs warm for heavy squats.