2/17 Done On 2/18

2/17
12 minute amrap:
50 double unders
30 alternating DB snatch (50#) 
10 CTB pull ups
2 Rounds Plus 25 Snatches
We moved to a new facility and it took me a second to get acclimated to the new pull-up bars.  Brand new Speal bars from Rogue (bare steal) are more slippery when using grips than brand new powder coated bars from Rogue.  Funnily, over time, that reverses itself and Speals become more grippy and the powder coated ones smooth out.  So I lost some time finding the right pull-up bar.  I really enjoyed the workout, though.
+
4 rounds for quality:
50' horse walk
50' high hip bear crawl
25' crab walk
50' duck walk

2/16-2/17

2/16
A. Halted power snatch + hang squat snatch (both top of knee); 6 complexes; rest 2:00 - technique oriented
Worked up to 165 here and it felt great.  I'm finally feeling powerful coming out of the bottom of on OHS.
B. Squat clean + 2 jerks; 5 complexes; rest 2:00
Worked up to 250 here.  They weren't as snappy as I would have liked the to be but I still felt pretty strong here.
C. Weighted bar dip; 2-3 x 4; rest 3:00
I went unweighted on these.  Dips are hit and miss on the front of my shoulder and they were aching a little bit.  I kept them slow and controlled down and as explosive as I could be on the weight up.  I really like dips, though.  When they feel good they are one of my favorite movements.
D. Front squat; 5,4,3,2,1; rest 3:00
205, 225, 255, 275, 295
I'm really happy with these numbers.  295lbs is a PR without any assistance from sleeves or a belt. 
+
30 minute AB @ EN1
+
Turkish get up; accumulate 10/arm @ 20kg
Turkish get-ups are also one of my favorite movements.

2/17
I did however wake up this morning feeling like a truck hit me.  Achy and sore.  I got adequate sleep but was up late helping to finish getting our new gym ready to open today.  So I took today off and was going to do today's workout tomorrow (Sunday).  I think it was also partly because I didn't eat enough yesterday due to the hectic schedule.

2/14

Today was a rough day.  I woke up after what I thought was a sold 7 hours of sleep but I was feeling fatigued all day.  I forewent the conditioning as I was worried how it might effect my coaching later in the day.  I can sleep in tomorrow (Thursday) so let's hope that that will help.

2/14
A. Squat snatch clusters; 1.1.1 x 6; rest :20/3:00
Super stoked on this, hit 205 for the top set of the cluster.
B. Seated snatch grip behind the neck strict press; 8-10 x 4; rest 2:00
Wasn't sure where to start with this, it sort of is touch and go with how my shoulders feel.  I did 65lbs for all sets at 10 reps and it felt like a medium weight.
C. Clean grip deadlift; 4-6 x 5; rest 3:00
315x2x4 and then 345x3x4

4 sets, rotating order per set:
200m run
10 GHD sit ups
10 power clean (155) 
15 wall balls
40 double unders
rest 3:00 b/w sets
+
D1. Banded psoas march; 6/leg x 3; rest :30
D2. Side lying DB external shoulder rotation; 10/arm x 3; rest :30

I am happy with my performances on the strength portion.  I was conflicted on wether or not to do the conditioning but I was literally falling asleep after the deadlifts.  But I am bummed that I didn't do it.  It's always a tough call to make.  Looking forward to Friday.

2/12-2/13

2/12
A. Power clean + squat clean + 2 split jerks; 1 complex on the :90 x 8 @ 60-70% 1rm clean and jerk
165 for all sets.  
B. Paused push press (2s in dip); 2-3 x 5; rest 3:00
125, 135, 140, 145, 150
C. Back squat @50x1; 4-5 x 5; rest 3:00
185 for four reps for all sets
D. Half kneeling single arm DB press; 10-12/arm x 2; rest 1:00 b/w arms
35lbs
Shoulders in general were still a little jacked up after 14.1.  I did go at about 85% on that work out but the front of my shoulders are still pretty tender.
+
6:00 AB @ 85% 
rest 2:00 x 3-4
+
A1. Bottom's up KB single arm waiter's carry; 25'/arm x 4; rest :30
A2. Side lying hip adduction; 8/leg x 4 ;rest :30
A3. Side lying hip abduction; 8/leg x 4; rest :30 

 

2/13
A. Strict pull up; accumulate 50 reps; rest :90 b/w sets, alternate grip b/w pronated, mixed and supinated per set (make sure to do both mixed versions) 
7 Pro, 7 Sup, 7 L Pro/R Sup, 5 R Pro/L Sup, 5 Pro, 7 Sup, 6 Mix 1, 4 Mix 2, 2 Pro
B. Three point DB row @ 31x0; 8-10/arm x 3; rest 1:00 b/w arms
50lbs for all sets at 10 reps, Was definitely challenging on reps 9 and 10
C. FLR on rings; :20 x 6; rest :10
+
5 rounds for time:
25 cal ski
50m prower push (90# external load) 
100m farmer's carry (32kg) 
29:21
Breathing on the sled push and carry were limiting.  If I pushed it too hard I had to stop and catch my breath.  Tricep fatigue on the ski was limiting as well.
+
D1. Seated towel toe curl; 15/foot x 3; rest :30
D2. Bent over single arm trap 3 raise; 10/arm x 3; rest :30

Legs and gluten are still sore from the barbell lunges over the weekend.  Overall I would say I feel 8/10 though.  Sleep has been pretty good lately at 7-8 hours a night, and I feel like it has been high quality sleep.  Been eating roughly 3000 cals a day at ~175P, ~350C, ~95F.  Bodyweight is ~204 and still have some abdominal definition and vascularity is increasing so I am assuming the body fat is going down.

I'm having some medial epicondylitis in my left elbow that has been there off and on for almost a year now.  It's flared up a bit and thought you should know.

2/10

2/10
A1. Weighted pull up; 1-2 x 5; rest 1:00 (all sets at 2 reps and 30lbs)
A2. Push press; 4-6 x 5; rest 2:00 (125, 135, 140, 145, 150 all for 6 reps)
B. Alternating barbell walking lunge; 4-5/leg x 4; rest 2:00 (135, 155, 175, 195 all for 8 reps)
C1. DB bench press; 8-10 x 3; rest 1:00 (all sets at 50lbs for 10 reps)
C2. Prone DB batwing hold on bench; :30 x 3; rest 2:00 (25lbs)
+
15 minutes @ 80%:
20 cal AB
10 russian swings (32kg)
10 burpees
rest :30 after each round (include as part of the elapsing 15 minutes)

Today felt really good.  It feels great to move, get the heart rate up a it, feel like you did some work, but then be able to continue on about your day.)

2/11 Off
MOBILITY!

I was traveling this weekend so I did some mobility after some time in the car.

2/7

2/7
A. Deadlift; 5,5,5,3,3; rest 3:00
255, 275, 305, 345, 365, 375
Felt good about this having not deadlifted in a while.
+
3 sets @ 100% effort:
250m row
15 KBS (28kg) 
15 burpees
15 KBS
250m row
rest 10-12 minutes b/w sets
4:54, 4:34, 4:16
This one crushed me a bit.  Felt like I was going to throw up in the first round.

Since the Open is no longer a priority I would definitely like to move more toward general fitness, particularly strength.  I am definitely in the camp of wanting to be better at the Olympic lifts as well.  In general though I can feel the volume getting to me.  I also was sort of out of commission after todays metabolic conditioning.  I just don't think I can sustain that kind of intensity any more due to the physical nature of my job and wanting to do other things throughout the day. haha

All of this kind of hit me after seeing a video of Scott Panchik trying to hold his brother up after one of the Open workouts and he just kept flopping on to the floor like a hot sack of potatoes and I realized that that is not what I want.  I do want to increase my fitness but I am not interested in being a competitive CrossFitter right now.  I would still like to do the Open workouts and see how I do, I am just not in a place to put myself that far into a hole.  I hope this all makes sense.

In short, my priorities are to be stronger, move better, and not pass out while walking up a flight of stairs.

2/5

2/5
A. Snatch; build to a tough single for the day - 2 misses allowed
Hit 215 pretty smoothly and went straight to 225 and had two very close misses.  I'm super pumped about this.  It won't be long before I nail this one!
B. Clean and jerk; build to a moderate single - no misses, keep this sharp
Smooth and east 235 which is 85% of my PR of 275.
+
18 minute amrap: 
100 double unders
80 wall balls
60 cal row
40 burpees over rower
20 CTB

Completed 7 Chest To Bar pull-ups.  The burpees were the slowest part and the row was the second slowest.  Again it was the quads I felt that were holding me back but also just overall fatigue of the legs and I could really feel my abs burning up on the burpees.  The CTB were unbroken though which was nice.  Those felt good.

2/3

2/3
A. kipping hspu; max unbroken x 3; rest 3:00 15/20/13
B. Weighted pull up; 2-3 x 5; rest 3:00 45x2/35x2/35x3/35x3/35x3
+
20 minute amrap @ 85%: 3+1 Snatch
400m run
7 power snatch (135) 
10 bar facing burpees
rest 10:00
20 minute amrap @ 85% 3+262 Meters
500m row
14 alternating DB snatch (50) 
8 burpee box jump overs

All in all, felt really good today.  Shoulders are a bit tender but nothing was too painful.. Snatching took me a but longer to warm up to.  Really felt like 85% on the AMRAPS, but after a while it became 85% by default.  I feel that the general muscular fatigue was starting to limit going any faster really.  Definitely wasn't breath.

2/2

2/2
10 minute amrap: 1+36 Toes To Bar
40 toes to bar
40 OHS (95) 

This was really tough.  Shoulders have been really tight and painful in the front.  I felt it coming on for a while now but it's finally gotten to a pretty bad point.  Hanging from the bar was pretty painful today, as well as stabilizing the OHS.  This is a recurring thing and I've been doing a ton of soft tissue work on them and it helps but not enough to eliminate the pain.  It's usually rest that does the trick.  

To be honest, since we Skyped I've been thinking that competing in the Open is not the biggest priority for me.  I am stressing about my job/living situation and big changes might be needed very soon, like during or even before the Open.  I truly enjoy the personalized programming, thought, and  I've made so much progress. I am not sure what to do now.  For now I will proceed with the program as written.
+
A1. Band resisted single leg glute bridge; 8/leg x 3; rest :30
A2. Side lying hip adduction; 8/leg x 3; rest :30
B. Prone hip internal rotation; 8 reps x 4; rest 1:00

I really love the movement work.

1/23-1/29

1/23
20 minute AB @ 200 watts (This was tougher than I thought it would be.  Legs got little toasty, but not much.)
+
A1. Passive hang from bar; :20 x 6; rest :40
A2. Wall facing hs hold; :20 x 6; rest :40
B1. Yoga push up; 5 reps x 4; rest :30
B2. Assisted german hang; :30 x 4; rest :30
B3. Cossack squat; 3/side x 4; rest :30
C1. High hip bear crawl; 25' x 5; rest :30
C2. Crab walk; 25' x 5; rest :30
C3. Ostrich walk; 25' x 5; rest :30
C4. Duck walk; 25' x 5; rest :30
+
Mobility 

 

1/24
A. Power clean clusters; 1.1 x 5; rest :20/3:00 (hit 235 here pretty solidly.  Felt good about it.  Made one at 245.)
B. Front squat; 2-3 x 5; rest 3:00 (up to 275, no belt and no sleeves.  Felt good and probably could have done more but was running out of time.)
+
5 sets @ 100% effort: (This hurt.  HAHA.  First round was 1:42, 2,3,4 were all around 1:20, Last round was 1:35.  I realized I haven't been using my arms nearly enough on the bike.  That was a good takeaway from this.)
5 hang squat cleans (135) 
7 bar facing burpees
11 cal AB
rest 5:00 b/w sets 

 

1/25- OFF

 

1/26
9 minute amrap: (Three rounds plus 4 attempts at a muscle up.  Grip was a huge factor here as was trying to do the muscle ups under fatigue.  Power cleans were no problem.  Consistent with no more the 3 seconds between reps.)
4 muscle ups
8 power cleans (185) 
+
A1. Banded hip dissociation; 5/leg x 4; rest :30
A2. Banded X walk; 8/side x 4; rest :30
B. 90-90 hip switch; 3/side x 5; rest 2:00 

 

1/27
A. HS walk practice - 10 minutes (Felt great here.  Just more solid in the shoulders.  Matched PR from last time.)
B. Back squat; x3x5 @ 80%; rest 3:00 (This was a struggle.  315 with a belt.  Felt like Crap)
C. Double OH KB carry; 50' x 6; rest 2:00 (This felt better.  Used 2x53's)
+
10 minute amrap @ 85%: 5 Rounds
200m run
10 wall balls
7 toes to bar
rest 5:00
10 minute amrap @ 85%: 4 Rounds
200m run
10 OHS (95) 
7 CTB pull ups
rest 5:00
10 minute amrap @ 85%: 3 Rounds
250m row
7 thrusters (95) 
7 bar facing burpees
I see a pattern here.  Haha.  I don't know if I was at 85% or not.  I was hoping for 5 each time.  The OHS were harder than expected.  The leg pump was a bit too much after the wall ball I think.  Chest to bars were broken up early and often.  3/2/2.  The thrusters were just painful and I was hitting a breathing wall so I slowed down a lot here.

 

1/28 - OFF 

 

1/29
A. Squat snatch; 7 singles @ 80%; rest 2:00 Crushed this.  180 for all snatch sets.  Could have powered all of them.  Same with the Clean and Jerks.  220 for all sets.
B. Squat clean and jerk; 5 singles @80%; rest 2:00
+
15.5 11:00 flat on this, which is actually a PR from my last attempt in the open at 13 plus minutes.  Not super happy with it but I did not sleep well last night.  Sunday into Monday is always rough.
+
C. Incline DB powell raise @3011; 8-10/arm x 3; rest :30 b/w arms 

1/19-1/22

1/19
12 minute amrap: 1+1 CTB, This one was all lungs.  Breathing became the hardest thing as I tried to speed up.  I did feel a bit of fatigue in the lats during the CTB and had to come down simply to shake out my arms.  Mostly sets of 5 on the CTB.
100 double unders
50 wall ball
25 CTB pull ups
+
A1. Banded psoas march; 5/leg x 4; rest :30
A2. Quadruped fire hydrant; 5/leg x 4; rest :30
B1. Side lying hip external rotation; 8/leg x 3; rest :30
B2. Side lying hip internal rotation; 8/leg x 3; rest :30 

 

1/20
A. Kipping hspu; 12 for time x 4; rest 2:00 :41, 2 Sets of 6/:24 unbroken/:31 Unbroken/:38 Unbroken
B. Deadlift; 4-5 x 4; rest 3:00 Was feeling rough here, 275/305/324/345 all for 4
C1. Serratus anterior wall slide; 5 reps x 4; rest :30
C2. Bottom's up turkish get up; 2/arm x 4; rest 2:00
+
30 minute amrap @ 85%: 3 Rounds Plus 4 Box Jumps.  Started to feel more leg fatigue toward the end.  When I finished I felt like I could have hit one more round at the pace I had until I completely fell off.  I hope this was 85%.
500m row
15 burpees
500m ski
15 box jump overs (24") 

 

1/21- OFF 

 

1/22
A. Squat snatch + hang squat snatch + OHS; 5 complexes; rest 2:00 CRUSHED THIS!  I think, at least.  Completed the complex at 205 (sets were 155/175/185/195/205).  I could barely snatch 185 consistently when we started.  I hit the snatch at 210 but failed the hang so I called it there to move on.
B. Squat clean + push press + jerk; 3 complexes; rest 2:00 Sets at 205/215/225.  The push press was the limiting factor obviously, haha.
+
16 minute amrap: Time Capped at 41 toes to bar.  Paced it out, got a bit of back pump on the snatches that slowed me down.  Burpees were slow.  The jump over the rower was more taxing than expected.  Ab fatigue was the limiting factor on TTB.  I'd say muscular fatigue was the overall limiting factor here.  I couldn't get going fast enough before something started to pump too much and I had to slow down.
50 alternating DB snatch (50) 
50 cal row
50 burpees over rower
50 toes to bar
+
C. Prone single arm trap 3 raise; 8-10/arm x 3; rest :30 b/w arms 

1/16-1/17

1/16
A. Squat clean + jerk; build to a tough single (225,235,245x,245x,245x). Failed the jerk on all of 245.  Was feeling really crappy that day.  Just overall fatigued and my shoulders were pretty beat.
B. Clean grip deadlift; 4-5 x 5; rest 3:00 (315 for all sets, slow and grinding)
C. Single leg wall assisted good morning (PVC); 8-10/leg x 3; rest 1:00 b/w legs
+
5 minute row @ 1:55/500m
rest 3:00
5 minute AB @275-350 watts
rest 3:00
x 3
I was feeling okay on this until the second bike.  I couldn't keep it above 55 RPM with about two minutes left.  I chugged along but decided to stop after two rounds.

 

1/17
Felt better today overall.
A. Strict hspu; 30 for time (6:53)
B. Strict pull up; max unbroken x 2 (10/10 I was actually pretty happy with this.  Felt really strong.)
+
100 double unders
/
21-15-9
DB thruster (50#) 
Toes to bar
/
100 double unders

14:39
Heart rate/breathing was limiting factor.  Took plenty of rest to prevent blowing up.  Grip fatigue was evident as well.  Legs are sore already.
Broke everything up really quickly.  Two sets for each round DUs.

Thrusters
3/3/5/2/3/3
5/5/5
3/3/3

TTB:
6/6/5/4
5/5/5
5/4

1/15

1/15
A. Incline bench press; 6-8 x 4; rest 2:00 155 for all sets.  This weight was perfect, began to get sticky around rep 7.
B. Weighted pull up; 1 rep emom x 25 @ 55# Got 12 of these and then stopped when I failed.
+
5 rounds for time: 16:56
10 CTB pull ups
30 double unders
10 DB shoulder to overhead (50#) 
30 double unders
Broke up the CTB early 5,5/5,5/5,3,2/4,3,3/3,3,2,2
Broke up the S2O 5,5 every round.
Heart rate and breathing became limiters as well as grip and shoulder fatigue, but that sees obvious haha.  Tripped on the DUs a couple of times but mostly they were solid.  How do you know the difference between breathing being a limiter and heart rate being a limiter?  DO they always happen in pairs?  Can heart rate be an issue without breathing being an issue?
+
C. Great toe lift off practice - 10 minutes (5/foot) 
D. Incline bench powell raise (45 degrees) @3011; 8-10/arm x 3; rest 1:00 b/w arms

1/7-1/14

1/7 - OFF 

 

1/8
A. Close grip bench press @40x1; 6-8 x 4; rest 2:00 (135, This made my chest super sore haha)
B. Weighted pull up; 1 rep emom x 30 @ 45#  or failure (Began failing around 25 mins, but went down in weight to finish.)
+
21-15-9-6-3 (21:03)
Power snatch (75) 
Bar facing burpee
CTB pull up
+
C. Barefoot toe walking; 25' with feet internall rotated, externally rotated and neutral x 5; rest 2:00after all three orientations
D. Incline bench powell raise (45degrees) @3011; 10-12/arm x 3; rest 1:00 b/w arms 

 

1/9
A. Power clean + squat clean + jerk; 5 complexes; rest 2:00 (225, 235, 240, 240, 240)
B. Clean grip RDL @30x1; 6-8 x 4; rest 2:00 (185lbs)
C. Three cone hinge balance drill; 5x/leg
+
7 minute row @ 2:00/500m
rest 3:00
7 minute AB @ 250-325 watts
rest 3:00
x 3 

 

1/10
A. 2 strict deficit hspu + 4 kipping deficit hspu; 5 complexes; rest 3:00 (45lbs plates with an abmat in between, I fully depressed the abmat on the strict reps)
B. Archer ring row; 4-5/arm x 4; rest 2:00
C. Half kneeling single arm banded diagonal row; 8-10/arm x 3; rest 1:00 b/w arms
+
10 minute amrap: (6+1 BMUP)
2 bar muscle ups
4 alternating DB snatch (70#) 
6 burpee box jump overs (24") 

 

1/11- OFF 

 

1/12
A. 2 tng squat snatch + hang squat snatch; 5 complexes; rest 2:00 (135, 155, 175, 180, 190)
B. Ring muscle up; 3 emom x 10 (This went to hell.  I went for three every time but only got all three on the first minute.  I really tried to focus on some of the tips from the coaches eye video.
https://youtu.be/5zSha43orOM
C1. 90-90 hip switch; 3/side x 4; rest :30
C2. Wall slide + lift off; 5 reps x 4; rest :30
+
60 minutes @ EN2:
1000m row
15 burpees
1000m ski
15 box jumps (24") 
50 cal AB
15 walking lunge/leg 

 

1/13
Came in feeling super beat down today.  Tried the front squats, got to 245, and called it a day.  My work schedule has been rough lately since I am the only full time coach at the location.  It's been messing up my sleep.)
A. Front squat; build to a tough 3 from the ground
+
ttb, OH lunge, PS
8 minute amrap: 
10 toes to bar
10 hang power clean (95)
50' OH walking lunge 

 

1/14- OFF
Trying to take it easy today and just get as much rest as possible. 

1/3, 1/5, and 1/6

1/3
A. Wall facing strict deficit hspu; 2-3 x 6; rest 3:00 (3,2,2,2,2 on 25lbs plates)
B. Uneven ring pull up; 2-3/top arm x 4; rest 1:30 b/w top arms, - weighted (25lbs)
C. Standing hand over hand sled pull; 100' x 3; rest 2:00 - light to moderate and fast (2x45)
+
21-15-9 (12:43)
OHS (115) 
Toes to bar
Bar facing burpee
All the moves felt great and I broke all the sets early.  Breathing did become an issue during the burpees and I had some killer quad fatigue on the OHS but was manageable with the sets.  I've been trying to pace things out to where I feel I am only hitting 90-95%. https://youtu.be/efKWKDtVLz0)

1/5
A. Snatch pull + power snatch + squat snatch; 5 complexes; rest 2:00 (This went fucking great! 155, 175, 185, 195, 200. Depth on 200 power was questionable but the fact that I was able to hit another snatch right after it is a win in my book.  Shoulders are feeling STRONG!)
B. Ring muscle up; 2 emom x 13 (Again, I KILLED this!  Used the grips in a neutral grip for all sets.  So STOKED! https://youtu.be/QLfQ54jznQo)
C1. Quadruped fire hydrant; 5/side x 4; rest :30
C2. Quadruped scap push up; 8 reps x 4; rest :30
+
50 minutes @ EN2: 3 plus a Ski, I don't know if I stayed in EN2 but I didn't have to walk at all on the run and I kept the bike between 57 and 60 RPM the whole time.
1k ski erg
800m run
60 cal bike 

 

1/6
A. HS walk practice  - 10 mintues (Felt really good on this, 36 feet with legs together the whole time.  I will video next time.)
B. Weighted pull up; 1-2 x 3; rest 2:00 (50lbs for 2 for all sets)
+
12 minute amrap: Finished with 8 Clean and jerks.  And a PR Karen at 8:45.  Breathing and shoulder/leg stamina on the wall ball were the issues.
150 wall balls
90 double unders
30 clean and jerk (135) 

12/30

12/30
A. Power clean; build to a tough single - only 3 attempts above 135 (205, 230, 265x)
+
10 minute amrap: 4+9HSPU Video on YT
5 deadlift (225) 
10 hspu
30 double unders
+
20 minute walk to cool down
+
mobility

12/26-12/29

12/26
A. Squat clean clusters; 1.1.1 x 6; rest :20/3:00 (185, 205, 215, 235, 250, 255)
B. Snatch grip RDL @40x1; 6-8 x 3; rest 2:00 - use straps (all at 135)
C. Three cone hinge balance drill; 5x through per leg, alternate legshttps://www.youtube.com/watch?v=dX-cYXoK9Ak
+
Row @ 2:06/500m (:30 into 1:58 quads were limiting)
- every 2:00, decrease by 2s/500m
- row until it's uncomfortable 

 

12/27
A. Strict deficit hspu; 3-5 x 6; rest 3:00 (3/45, 3/45, 3/45, 2/45, 2/25, Failed last set.  This was super tough, put on some weight from holiday eating, but I'm back on track now)
B. Rope pull up; 2-3/top arm x 4; rest 1:00 b/w top arms (3 for all set)
C. Seated hand over hand sled pull; 50' x 4; rest 2:00 - heavy, but constant movement (4x45lbs)
+
3 rounds for time: 24:39, was shooting for sub 24.  Breathing really became the limiter, and grip of CTB.  I broke up all set of wall ball (10/10/10/10, 12/12/10/8, 10/10/10/5/5) and CTB (5/5/5/5, 5/5/5/4/1, 10/5/3/2).
40 wall balls
30 cal AB
20 CTB pull ups 

 

12/28- OFF 

 

12/29
A. Squat snatch + hang squat snatch + 2 OHS; 5 complexes; rest 2:00 (135, 155, 175, 185, 195)
B. Ring muscle up; 2 emom x 10 - kipping, film (had to break at round 7 to tape wrists due to a tear.  Tried grips on first round but couldn't get my hand to rotate around ring.  I still have to use almost a complete false grip.)
C1. Wall supported cossack sqaut; 3/side x 3; rest :30
C2. Quadruped segmented spine CARs; 3/directio nx 3; rest :30
C3. Standing scapul CARs; 2/direction x 3; rest :30
+
40 minutes @ EN2 (75% effort, very easy to sustain) (four complete rotations plus a row)
500m row
500m ski
30 cal AB 

12/22 and 12/23

12/22
A. Front squatl build to a tough 3 (295lbs)
B. Single arm DB row; 6-8/arm x 4; rest 1:00 b/w arms (80lbs for all sets)
C. Floor press; 6-8 x 4; rest 2:00 (165lbs, not the heaviest but it was a new exercise for me)
D1. Side lying hip external rotation w/ :10 hold; 3/leg x 4; rest :30 - unloaded
D2. Side lying hip internal rotation w/ :10 hold; 3/leg x 4; rest :30 - unloaded
D3. Hanging scap circle; 3/direction x 4; rest 100
E. Seated towel toe curl; 10-15/foot x 4; rest :30 b/w feet 

 

12/23
The gym I was suppose to go to for this wound up closing instead (I'm traveling currently). Luckily the friend I'm staying with has a rower and a bike so I was able to at least do some form of the EN1 work and I did some bodyweight exercises before that just to move around.  
16.1
+
3 rounds @ EN1: 
5 minute row
5 minute ski
5 minute AB
+
soft tissue for glutes and stretching 

12/20

12/20
A. Squat snatch; 12 singles @ 80-85%; rest 2:00 (175, 175, 180 for rest)
B. Deficit clean grip deadlift (3"); 3-5 x 5; rest 3:00
C. Banded face pull; 12-15 x 5; rest 1:00
+
:20 row sprint @ 100% effort
rest 2:00
x 12
- rest 8-10 after set 6
Seriously tough.  This rest day is needed.  I figured I'd post this even though you sent my new design already.  And I will still upload the  Snatch/BMUP workout to YouTube.  I've been traveling.

12/19/2017

12/19
A. Strict hspu; 5 reps every :90 x 12 - rest 5 minutes after 4 and 8
(This was harder than I thought it would be.  Got them all until I had a total of 8 HSPU left.  SO I did what I could to just finish those 8)
B. Ring push up @20x1; max unbroken x 2; rest 2:00 (12 and 10)
+
2 minute row @ 2:05/500m
1 minute row @ 2:00/500m
2 minute row @ 2:05/500m
1 minute row @ 1:50/500m
rest 2:00
2 minute AB @ 250 watts
1 minute AB @ 300 watts
2 minute Ab @ 250 watts
1 minute AB @ 350 watts
rest 2:00 x 4
(This was also way harder than I thought it would be.  Legs basically stated seeing up at the end and breathing started to become a problem in the third round.)