For max reps at each station:
Tabata sandbag hold (100): full time across all intervals
Tabata sit-ups: 64 (held 8 reps per round)
Tabata pushups (hand release): 56 (held 7 reps per round)
Tabata assault bike (cals): 47

The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

A: Skill Work
-accumulate 3:00 in frog hold
-each time you come down, 15 weighted situps (10lb plate held overhead)

B: 2018 Team Series Event #7
1-rep max complex of:
Deadlift / hang clean / hang clean and jerk
Time Cap: 10 minutes

A: Hold was done in :30 segments
B: Best lift 190lbs 

To complete the complex, athletes must first verbally state the weight on the bar before deadlifting
the bar, reaching full extension of the hips and knees with  shoulders  behind  the  bar.  The  athlete  then  can  hang clean (either power or squat), again reaching full extension  of  the  hips  and  knees,  this  time  with  the  barbell  on  the  shoulders  with  elbows  in  front  of  the  bar at the top of the movement. After lowering the barbell to the hang position with arms straight, the athlete must again perform a hang clean (either power or squat), reaching full extension of the hips and knees at the top with the barbell on the shoulders and elbows in  front  of  the  bar.  Finally,  the  athlete  must  perform  a  jerk  (split  jerk  or  push  jerk),  finishing  with  arms locked  out  and  barbell  over  the  center  of  the  body when  viewed  from  the  side.

Recovery Bike
3 Rounds:
5:00 Light Pace
3:00 Moderate Pace

No rest between. 24 minutes straight.

3 rounds of 5 mins light, 3 mins moderate

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: Did this with the Hades weighted rope. There was a lot of rest between the sets of 80, 90 and 100.

19:01

CashOut: 100 Back Ext.

Handstand skill work courtesy of CF Gymnastics

1. Handstand Complex
20s Hold + 10 straight arm side taps
Repeat for a total of 4 sets 

2. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.

Maintain hollow body while inverted - toes are pointed
Straddle if you need more stability 
For conditioning purposes TRY:
3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This is much harder right now with PVC especially when my left arm is the base and I am bringing the right arm to a narrow position. Was able to get approx. 7-9 reps in each of the 3 sets. 

3. Handstand Complex
1 Shoulder Tap (right/left)
1 straight arm side tap (right/left)
1 Strict HSPU

Repeat but add +1 rep to each skill until 4 reps -- then repeat again (rest about 90sec between sets)

Notes: Athlete should complete the entire sequence before increasing reps, i.e. shoulder taps into hip taps into hspu, then without coming off the wall go into another set (+1), etc..until 4 reps of each are finished.

This was difficult - especially at the end of all this other handstand work. First set I finished 3 reps of each before kicking down. I could only get 1 rep of each before coming off the wall for the second set.

1. Deadlift
On the Minute x 7
2 Deadlifts
Build each set

2. Midline
Accumulate 4:00 D-Ball Hold (90)
...
1. 315lb was best lift
2: 4:50 total time. Held a 40, 25 and 20-lb. sandbell at the Y -- broke once at the 2:00 mark.

Rode Precor upright bike at Y
Course: Touch The Sky
Distance: 10.65 miles
Duration: 40:15

50-40-30-20-10 reps of:
KB swings (44)
Abmat situps

4 rounds for time of:
20 one-legged squats, alternating
30 sit-ups

Notes: The goal here was to complete each round of each movement in 2 sets or less. Went UB on each round of the pistols. The situps were broken at 15 each round. For situps, hands touch ground behind head and in front of feet at top of situp.

A: Bench Press
10-5-3-1-1-1-3-5-10 reps

135-185-205-225-245-265-225-205-185lbs.

B: 7 rounds for time:
65lb shoulder press, 21 reps
back extensions, 21 reps

18:56

Notes: Warm-up with a PVC or an unloaded barbell prior to starting the workout. Focus on excellent mechanics and keeping the midline engaged throughout every portion of the press. Keep legs and torso rigid for each rep of the press and strive to complete each set in 1-2 efforts. Reduce load as necessary.

As Rx'd is 75/55-lb. shoulder press, split the difference and used 65-lbs. First set was unbroken on the press, split all others 11/10. For back extensions, I went unbroken on 4 of the 7 sets.

2018 Team Series Event #4
5 Rounds for time:
50 single unders (heavy rope)
50-ft overhead lunge

M 35-lb KB

Time Cap: 15 minutes

9:42

Accessory Work
3X20 DB Bicep Curls (15lbs)
3X15+0:15s Hollow Rocks + Hollow Hold
3X15 Back Extensions

For Time:
2 Minute Handstand Hold
60 Squats
40 Handstand Shoulder Taps
60 Squats
20 Handstand Pushups

11:58

compare to

Aug 5, 2017
Dec 14, 2016

50-35-20 reps for time of:  
Sit-ups

*100 Ft Sled Push after each set of sit-ups. Men use 4X45lb plates.

21:37 

Notes: I mixed up the workout in my head and did a set of 5, a set of 3 and a single prowler push after each set of sit-ups. Loaded the prowler with 202lbs (2X45, 1X25). This was a heavy load. I was walking the sled at a medium pace -- definitely could not have run with this load. Sit-ups were touch ground above head at bottom of rep and touch sandbag in front of feet at top of rep.  

5 rounds, on the 3-minute start:
20 push presses (75)
weighted dead hang for max time

Notes: held 25 sand bell between my legs as I hung from the pull-up bar. Bar has rubber handles that move slightly during max hang, would be better performing this from a steel bar. Most hangs were between 10-15 seconds - should be able to stretch this out closer to 30 seconds.

Assault Tosh
Assault Bike: 3x (1/2 Mile + 1 Mile + 2 Mile)

Rest the exact time it takes you to complete the interval in each set. Wheeled the AB out into the driveway for some assault intervals in the heat.

Bench Press
5-5-5-5-5

185-205-215-205-205lbs

After all the pressing this morning, the bar felt heavy at 215. I made all my attempts, but decided to go back down to 205 for last 2 sets.

12 Minute AMRAP
20 calorie row
15 hand release pushups

Finished 4 rounds + 3 calories. HR pushups were challenging after the bench press -- had to break each round into multiple sets.

STRENGTH/SKILL:
Strict Press
Based off of 185lb 1RM

9 x 66% (120)
7 x 71% (130)
5 x 76% (140)
9 x 69% (125)
7 x 74% (135)
5 x 79% (145)
9 x 72% (135)
7 x 77% (140)
5 x 82% (150)

CONDITIONING:
3 ROUNDS:
25 KB push press
50 singles (heavy rope)
25 weighted step-ups
50 singles (heavy rope)
*26lb KB and 18-inch box

5 rounds, on the 3 minute start interval
5 deadlifts
30 back extensions
-hold weight across all sets

275lb.

EMOM for 20 minutes:
50 ft. prowler push
-empty sled weighs 87lbs 
-each set should be for max effort and speed
-workout in hallway at Airport Rd. YMCA

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Was finally able to complete this complex! The last few times I had failed the set of 10 HSPU.

Midline
50 singles (heavy rope)
25 situps
*repeat for 5  rounds

Recovery Bike
3 Rounds:
5:00 Light Pace
3:00 Moderate Pace

No rest between. 24 minutes straight.

Recovery Bike 11.6KM

BACK SQUAT
3 sets of 9 (64-68-72%)
*after each set, :30 unbroken hang from pull-up bar followed by a pull-up (do not come off bar)

200-215-225lbs

CONDITIONING
3RFT:
9 DB thrusters (30)
8 jumping lunges
7 burpees
time cap: 9 minutes

6:15

MIDLINE
2 sets:
20 hollow rocks
20 back extensions
:20 hollow hold

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.

Snatch: 145lbs
Clean: 185lbs
Deadlift: 315lbs

Notes: Did not go to failure on the deadlift. I have been tentative about going real heavy on the deadlift because of all the back pain I had in the SPRING from heavy deadlifts. Really tried to focus on my setup for each rep, even at the lighter weights.

As for the snatch and cleans, I am not pleased with those totals, especially the clean. I have been experiencing pain in my right forearm (extensor) since using the d-ball more often. It has a definite impact on my cleans. Still should be able to make the 195lb bar. Both lifts were 15lbs below a PR.

Strength
5 sets:
A1. 8/arm seated single arm DB press (30), rest 30 seconds
A2. 200ft single arm front rack hold + single arm farmer's carry (60lbs, switch arms at 100ft), rest 2 minutes

Conditioning
7 minute AMRAP of 2-4-6-8-10 reps...
Double KB deadlifts (35)
KB Swing (35)
Double KB push press (35)

Finished round of 12 + 6 push press

Precor Upright Bike
Course: Marmot
Time: 40 Minutes
Distance: 10.82 miles

2016 Regionals Event #2

Regional Nate
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

Scaled muscle-ups to TRX rows in order to keep moving. Better sub would be pull-ups. Used 35lb KB for snatches.

Bike 10,000 meters

Notes: Used Precor upright bike at the Y. Program was set at Rolling Hills and start at level 10.

Distance: 6.2 miles
Time: 22:05

Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Shoulder Taps

Midline
Not For Time:
30 Weighted Sit-ups (10lb plate)
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Back Extensions (25lb plate)
40 Empty Barbell Good Mornings (25lb curl bar)
50 Back Extensions

Notes: Used 185lbs for the tempo deadlifts, lowered at a five-one-thousand count to the ground. Reps were touch and go.

Back Squat
All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 76% (240lbs)
4 Reps @ 81% (255)
2 Reps @ 86% (270)
6 Reps @ 78% (245)
4 Reps @ 83% (260)
2 Reps @ 88% (275)
6 Reps @ 80% (250)
4 Reps @ 85% (265)
2 Reps @ 90% (280)

Midline
Not For Time:
3x20 weighted situps (10lb plate overhead)
1x50 glute bridge
1x100 abmat situps

Assault Bike Conditioning
3 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Fast
Rest 1 minute between sets

Midline
3 Supersets:
20 Weighted Sit-ups
1 Minute D-Ball Hold (100)
Rest as needed between sets 

Notes: For situps, I held a 15lb plate - must touch ground behind head and in front of feet at top of situp.