Nov 25th- Dec 1st

Monday

A. Snatch Grip Deadlift 40x0, 3-5 reps x 5 sets rest 4 min-sets of 5 with 215, again really trying pull my shoulders back and keeping a flat back and driving through my my legs. i did video on of my sets                           

B. Close Grip Bench Press 30x1, 8,6,4,2 rest 3 min-195(8), 205(6),215(4),225(2)                             

+                                        

4 min AMRAP -3 rounds- struggled on the Double unders alittle bit, the first and second round i stumbled a couple times                   

15 thruster @95#                        

30 double unders                        

PM                                    

4 min row @ 90%- 1st-1:52, 2nd-1:51, 3rd-1:52.7, 4th-1:51.2, 5th-1:51.4, 6th-1:52                

rest 4 min x 6 sets     

Tuesday 
       AM                                                        

A. Snatch. Pressing snatch balance. Snatch balance, 1 set every minute for 10 min-125# - pressing snatch balance was the limiting factor in this EMOM, weight was super light for the snatch/balance, i was able to hit a couple of sets with 135 to warm up but felt id burn out durning the EMOM

B. 3 touch and go above knee hang squat snatch every minute for 7 min-165# failed the last rep on sets 4 and 5              

C1. 20 CTB pull up , rest 10 seconds-unbroken sets                                      

C2. 20 hand release push ups, rest 2-3 min x 3 sets          

PM                                                  

30 min airdyne z1   

Wednesday

A. Back squat 6,4,2,6,4,2 rest 4 min-300(6), 305(4), 310(2), 310(6), 315(4), 325(2)- all sets with a belt, felt really good with these squats. kind of feel i have more in me                                        

+                                    

6,5,4,3,2,1  - 6:52- for the first time i passed on using the belt, felt really good, felt strong,                         

Power clean 225#        

40" box jump            

Rest 10 min

                                               

5 rounds for time:   - 15:48- airdyne was the killer here, all KBS were unbroken     

15 KB swings 32kg        

15 burpees to 6" touch                                      

15 cal airdyne                  

           Thursday

20 min z1 airdyne + mobility

Friday

A. Clean grip deadlift @ 41x1, 4-6 reps x 5 sets, rest 3-4 min-sets of 6 with 235,i really wanted to focus on keep form, keep good angle and keep shoulders pulled back                     

B. Push jerk. Split Jerk 2.2 x 5 rest 2, start @ 185- alls set with 205, was going to go up in weight but my shoulder is bothering me and didnt want to aggravate it more                                   

C. 3 bar muscle ups every minute for 15 min- again like a walk in the park, no failed rep, wasnt breathing hard at all                                    

PM                                  

Airdyne 20 seconds @ 97%      rest 2:40 x 8 sets, rest 10 min btwn sets 4& 5-cals per set- 21,21,19,21,21,21,19,20 

Saturday

AM                                          

3 TNG cleans every 30 seconds for 5 min, 185# -had to drop to single for the 3rd min, cause i was going to start failing reps, and the back to T&G for the 4th min and failed on my last set- struggle alittle bit with this one, back was alittle tight but kept good form, no belt     

+                                        

20 min EMOM -         

First minute: 3 burpee muscle ups- failed one rep towards the end of the emom, do to my shoulder is really flaring up,                                     

second minute: 12 TNG DL @ 135#- went very well with the dead lifts, made sure to keep good back angle, really tried to not rely on my lower back to do all the work, used my leg, drove through the floor, pulling my shoulders back                               

PM                                       

4 sets: 400m run        

25 unbroken pull ups , rest 3 min , take an extra 5 min btwn sets @& 3         

Nov 18th-24th

Monday

Am                                   

A. Snatch Grip Deadlift 40x0, 4-6 reps x 4 sets rest 4 min -sets of 6 with 215- really tried to focus on pulling my shoulders back and not rounding                     

B. Close Grip Bench Press 30x1, 10,8,6,4, rest 3 min - 165(10),175(8),190(6),205(4) 

                            +                                                

3 min AMRAP:  - 4 rounds                     

7 KB swings 32kg                       

7 no push up burpee box jump                              

PM                                              

3 min row @ 90% rest 3 min x 7 sets-all sets i pulled at least 800 meter + but my pace suffered as sets went on-  first few set were around a 1;45pace then faded off to a 1;52+ pace for the rest
- as we spoke durning the week about this, you dont want me using my mask for this and i wont from here on...
i wasent feeling good at all the whole day, and had on the mask for this cause i  remember from messing around in the past with it that im able to sustain my efforts, but however being sick and wearing it wasnt such a smart move

Tuesday

AM                                                                

 A. Squat snatch. Overhead squat 1.3, rest 2 min x 5( light loads here) - all sets with 175- no fails 

B. 3 Tng Above knee hang squat snatch,3 reps on the minute for 5 min- all sets with 165 ( only failed the last rep on my last set, drop it forward)- i think im capable of going heavier but im trying to train without it for a while                                              

C1. 15 CTB pull ups, rest 10 seconds- all set unbroken and within 15sec

C2. 15 ring dips, rest 2-3 min x 3 sets- all sets unbroken and wthin 16 sec

PM                                                        

30 min airdyne z1       

Wednesday

A. Back squat 8,6,4,8,6,4 rest 4 min-265(8), 275(6), 285(4), 285(8), 295(6), 300(4)                                

+  -the first 5 sets was all done without a weight belt and i definitely noticed how much it helps me. as the sets and weight increased, i noticed that i dont explode out of the hole as fast, and i drop my chest and shoot my ass up like a good morning. the last set i bitched out and put on my belt  for my last set with 300# and i swear i would of squatted all 6 sets with it 300 on my back                                             

5,4,3,2,1  - 3:20                          

thruster 155#                                          

Muslcle up                                    

rest 10 min                              

 7 rounds for time :   -17:35- i kind of feel this could of been better. wasnt really breathing to hard through it, however i was very fatigue on the push ups and the GHD's                    

15 HR push ups                              

15 Box jumps 24" step down                                  

15 ghd sit up

Thursday

20 min airdyne + mobility

Friday

AM                            

 A. Clean Grip Deadlift   @ 41x1, 6-8 reps x 4 sets rest 3-4 min  -sets 0f 6 225,255,275,285- started rounding as the weight increases- got to keep in mind that i should lighten the weight and focus on pulling my shoulders back more and maintaining a flat back  

B.. Push press. Push Jerk 2.3 x 5, rest 3  -205,205,210,210,215      

C. 3 bar muscle ups every minute for 10 min -no failed reps, like a walk in the park                               

PM Airdyne 15 seconds @ 97% rest , 1:45 , 10 sets, rest 10 min btwm set 5& 6- total cals per set- 20,18,20,17,17,17,16,16,13,17  

Saturday

AM                                      

3 TnG cleans every minute for 10 min 185# weight felt good, wasnt really breathing hard either. however i did put on my weight belt for this

+                                                  

20 min EMOM : - unbroken sets- had about 40+sec rest for every set                     

first minute:10 KB swings 32kg                                

second Minute: 10 burpees                                        

PM                                      

4 sets of the following:     1st- 1:54  2nd-1:55   3rd-1:57  4th-1:55                                                  

run 400m- 1:26,1:27,1:30,1:30                                

20 unbroken pull ups                  

rest 3 min btwn sets   

Sunday

OFF   Hey Ryan, you want to how how i was feeling by the end of the week since you up'd the volume. And to be honest im feeling real good. Eating and resting enough, and spending more time on mobility. Wednesdays workout was tough but nothing to bad. Legs and chest were pretty sore the last couple days. And it still looks like no work for the up coming week, so feel free to keep the volume coming. Enjoy your trip, have fun and happy thanksgiving 

Nov 11th- 17th

Monday - off

Tuesday -

5 min AMRAP @ 90%- 2 rounds + 20 wb+ 26 du
20 wall ball (broken in sets of 10)
50 double unders
5 min rest
5 min AMRAP @ 90%- 3 rounds
5/5 kb snatch 32kg
10 box jump 30"
5 min rest
5 min AMRAP @ 90%- 4 rounds
7 CTB pull up
100ft bear crawl
5 min rest
5 min AMRAP @90%- 5 rounds 
3 Kipping HSPU
3 muscle up
30 walking lunge
8/10- feeling good. not to sore, just the calfs alittle, and  tight in my mid back 


Wednesday

AM

A. Deadlift 5 touch and go reps x 5 sets, rest 90 seconds • keep perfect back angle on all reps- 305(5),325(5)x4
B. Push Press. Push Jerk 2.1 , every minute for 10 min-205- push press was getting tough after about 5 min, 
C. 80 2 pood KB swings for time-- 4:42

PM
7:30 airdyne @ 90%, 7:30 @ 50% x 2- total cals 467

Thursday

OFF

Friday

A. Build to a heavy single above knee hang clean - 300
B. Front Squat 3 x 3 @ 85% rest 3 min - -275
+
6>1
155# power snatch- 6:11
Muscle up

Saturday

AM

crossfit based tester

 21-18-15-12-9-6-3- 9:06

KB swing 32kg 

wall ball 

PM

20 min z1 run 

Nov 4th-10th

Monday

A. Front Squat 2 reps x 3 sets, rest 3 min , all sets about 90% 1RM- 285,295,295
B. Snatch, build to 90% for a single,-212.2
C. Clean and Jerk, build to 90% RM for a single- 265 
D. 1000m row @ 90%, rest 2-3 min , build to 80-85% c& J for a single- 3:35 on the row, 280 for the C&J

Over all for today thing felt pretty good, I got more in me for the row so that pace is def going to be lower. And I'm comfortable with the clean and jerk, I don't think ill pr but I'll defiantly be happy with 280/285. My only concern is with my left shoulder, it's extremely tight and I'm noticing now that it is effecting my jerk. 

Tuesday

AM

A. Press, build to a heavy single - 185

B. Kipping HSPU 1 set to failure, no more than 1 second rest on the head  - 30

C. 85# KBS 15 reps, rest 60 seconds x 3 sets - all unbroken

PM

row repeats 

500m row @ 1:45 

rest 2 min x 8 sets 

rest 10 min btwn sets 4 & 5 -  1:43.7, 1;44.1, 1:44.5, 1:45.3, 1:44.0, 1:45.0, 1:45.5, 1:46.6

Wednesday

AM

Southie WOD 4 - 7:53

PM

airdyne work - 1st- 137 cals, 2nd- 144 cals, 3rd-  157 cals- my 30 sec on was i held my watts around 311 and up, and then about the half way point i cranked it up toward 350±watts

30 seconds 

30 seconds 

x 10 sets

rest 5 min x 3 sets 

Thursday

15 min z1 airdyne

+

10 min double under practice

+

15 min power snatch tech work, doubles and triples keep the weight light

+

handstand walk tech work 

Friday
OFF

Saturday-Sunday

competition