Just this...

Mobilize

Clean Progression Warm-Up

--------------------

REST STOP

(5 minute working Windows)

-------------- @ 0:00 begin...

600m Run + 1 Rnd Cindy

AMRAP Squat Cleans (135/95)

-------------- @ 5:00 begin...

400m Run + 2 Rnds Cindy

AMRAP Squat Cleans (155/105)

-------------- @ 10:00 begin...

200m Run + 3 Rnds Cindy

AMRAP Squat Cleans (185/135)

Change wt on your own... (or set 3-bars)

Stan ~ 6 / 0 / 4 (75-95-115 / changing wt cost him)

tb ~ 6(3-3) / 2 (1-1) / 3 (1-1-1)

600 @ 2:57 / Cindy @ 3:57 ...belted up and began @ 4:05 (should have been tougher (mentally)

400 @ 7:17 (2:17) / 2 Cindy's @ 9:12 ... changed wt + belted...started singles @ 9:48 (12s of work)

200 @ 11:22 (1:22) / 3 Cindy's @ 14:07 ... changed wt + belted...started singles @ 14:40 (20s of work)

No Time...

Against my better judgement...I did a real quick warm-up...

Literally arm circles, back roll-out and a few reps w/ bar...

Then right into this!!!

Now, I was running around for 10 minutes, activly moving and putting stuff away, etc so it's not like I woke up and did this, but no primer stuff...

Wanted to go with the kids group today...time-wise...I was still in my own rack

PRESS COMPLEX

Work to Heavy:

2 Push Press + 3 Push Jerks

-----------------------

OVERREACTION

For Time:

15-12-9

Push Press (115#/85#)

DB Box Step-Overs (50/35 & 24"/20")

directly into...

15-12-9

Push Jerk (115#/85#)

Box Jump-Over* (24"/20")

*Must use two-foot jump to box, but may step off

Stan ~ ??? / 10:50 (75# / 25# DB)

tb ~ 95-115-145-155-175-195 / 14:42 (Rx) ~ bar taken from ground for PP & PJ (all UB)

breakdown of Splits, Step-Overs & Jump-Overs

3:00 - 6 - 6 - 3

5:57 (2:57) - 6 - 3 - 3

8:30 (2:33) - 6 - 3

11:21 (2:51) - 6 - 6 - 3

13:33 (2:12) - 8 - 4

14:42 (1:09) - 9UB

I would say I rested 15-20s b/t rounds as well, thinking I was breathing moving into next one, I think I should have pushed this more! When I did those last 9 Box Jump Overs straight thru, I could not even breath... I would have never gotten 3 PJ in a row...but it felt GOOD to push the finish!!!

TIME...

It has been a while... Time...

We went "up north" (Rhinelander) for Thursday, Friday & Saturday...

Was going to workout up there with minimalist stuff, but just did some walking, swimming and sitting on the dock. Relaxing...

So, back at it today!

Warm-Up

Mobilize

then...

10m Row Progression (w/ running clock)

1m @ 16 s/m

1m @ 17 s/m

1m @ 18 s/m

1m @ 19 s/m

1m @ 20 s/m

30s @ 21 s/m

30s @ 22 s/m

30s @ 23 s/m

30s @ 24 s/m

30s @ 25 s/m

30s @ 26 s/m

30s @ 27 s/m

30s @ 28 s/m

30s @ 29 s/m

30s @ 30 s/m

3-5m Rest and then...

2K Row for Time

-----------------

SQUAT SNATCH COMPLEX

Every 90s x 5:

1 Pausing Hang Squat Snatch

1 Pausing Low-Hang Squat Snatch

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Stan ~ 7:51 AVE=1:57.9(24) // Splits= 1:56.3(23) / 1:55.1(25) / 2:01.6(24) / 1:58.9(24)

tb ~ 7:26.2 AVE=1:51.5(25) // Splits= 1:49.0(25) / 1:53.0(23) / 1:54.9(27) / 1:49.3(27)

Complex = 95-105-115-125-135

Row was good...did 3 Fast Pulls (shorter, quicker) then 3 Breathing Pulls (longer w/ breath b/t each) for 20 ish total sets before I even looked at the clock...400m to go...tried to sustian and with 250 left, I tried to just go hard...

Happy with time, but I know I can do better! Always room to improve.

PAST ROWING HERE

One More...

Here we go... Little Capacity Builder then a conditioner...

Capacity Builder

On the 2 minutes x 4:

7 Bar Muscle Ups

7 Dbl DB Power Cleans (50/35)

Max Dist. Dbl DB Front Rack Lungewalks

-------------------------

POKER FACE

AMRAP in 5min:

400m Run (Buy-In)

12 Front Squat (115/80)

6 Burpee Box Jump Overs (24/20)

--------5 MIN REST -----------

AMRAP in 5min:

400m Run (Buy-In)

9 Front Squat (135#/95#)

6 Burpee Box Jump Overs (24/20)

--------5 MIN REST -----------

AMRAP in 5min:

400m Run (Buy-In)

6 Front Squat (155#/105#)

6 Burpee Box Jump Overs (24/20)

Stan ~ (25# DB) - 60' / 20' / 30' / 35' / /// Poker Face - 37 Reps (2+1 / 95#) / 34 Reps (2+4 / 115#) / 24 Reps (2 / 135#)

tb ~ (35# DB) - 40' / 15' / 15' / 15' (BMU = 4-3 / 4-3 / 3-2 / 3-2 (had to scale to 5 reps on 3rd & 4th set...on 4th set, tried to do 1 BMU and failed and needed to rest more... This was good for me... had to push but get enought rest for the SKILL!!!)

Poker Face (Rx) ~ 34 Reps (1+4BBJO) / 30 Reps (2 Rnds) / 25 Reps (2+1)

Work it...

Strict JT was not so strict on the HSPU, but made the first Round all strict! Felt strong, then going to the 15's I inverted and got 1...could barely feel my arms...whew!

STRICT JT

21-15-9

Strict HSPU

Strict Ring Dips

HR Push Ups

-------------------

7 WONDERS

For Time:

3 Rnds: 7 DL + 7 TTB + 7 Push Press

700m Row

3 Rnds: 7 DL + 7 TTB + 7 Push Press

700m Row

3 Rnds: 7 DL + 7 TTB + 7 Push Press

115#/80#

Stan ~ XXX / 16:53 (95# for both)

tb ~ 18:10 (6:39 / 14:23 [7:44] / 18:10 [3:47]) / 16:37 (rows were 2:25ish / 2:55)

HSPU / Strict Ring Dips / HR Push Ups

21's = 9-3-5-4 / 5-5-5-4-2 / 8-8-5

15's = 1-2-1+2K - 5K - 4K / 6-3-3-3 / 6-3-3-3

9's = 5K - 4K / 6-3 / 9

K = Kipping (needed to convert to kipping or it may have taken an HOUR!!!

Had splits on 7 Wonders, but forgot them...

1st 3 rnds of 7's were just over 3m, 2nd 3 rnds of 7's felt REALLY GOOD, I was moving and paid for it on the rower and last round of 3's!!!

TTB & Push Press = UB / Most DL UB, but did a couple times of 4 + 3 singles to try to gain breath! 

Aches, Sore & Stiffness...

Dull ache and soreness...

Drake was sore on Saturday... 24hours after J.A.M.

OLD MAN starts getting sore 48+ hours after...

Sunday i was sore, today the low-back was stiff!

Loosened it up and then utilized a belt for Snatches... NO Front Squat!

Snatch Primer

On the 2minutes x 4 sets:

1 Low-Hang Snatch Pull (Shrug)

1 L-H Snatch High-Pull (Scarecrow)

1 L-H Squat Snatch

1 OHS

-------------------------

Snatch

On the Minute x 10:

L-H Squat Snatch - Build to a Heavy 1 Rep

---------------------------

UNICYCLE

Within a 10m Window:

2.5 K Bike

100 D/U

Max Reps Power Snatch (115#/85#)

tb ~ 75-95-95-115 / Snatch = 135-135-140-145-150-155-160-165-170 (Done...did not attempt 175).

170 felt good and did not want to push it today...

Unicycle = 37 Reps of Pwr Snatches / 2.5 in 4:17 / 70-30 D/U in 5:43 (1:26) / 6-3-3s-3-3s-3-3s-3-3s-7)

s = quick singles / the 7 left were with 20s left I just grabbed the bar and was going UB to finish!!!

So I had 4:17 left on the clock for Max PS... Probably took about 20-30sec before I even began that first 6 reps... Felt good and I am pleased with it...

Good start to the week!!!

J.A.M.

Tradition!!!

Just-A-Mile (J.A.M.) - this is a little workout that we have done for many summers. We have not done it EVERY summer but we have in 2014, 2016 & 2019

Today it was just Drake & I...good times!!!

JAM

For Time:

400m Backward Run

400m Lungewalk*

400m Burpee Broad Jumps**

400m Run

* No hands on knees!!!

**200m of strict bupree broad jump (no min. dist.) / 200m of Burpee Broad Jump + 3 steps

Drake ~ 34:24

tb ~ 35:33 / 400m = 2:30 / 16:54 (14:24) / 32:42 (15:48) / 35:33 (2:51)

No Sleeping In...

As promised... Slumber Party...

Did not do this yesterday, so I just added it today (Rest Day...No thanks!)

SLUMBER PARTY
2 Rnds:
20 Push Jerks (135/95)
4 Rnds Cindy
800m Run (School Lap)

tb ~ 12:00 first round / 26:56 Total...
Runs were 5ish minutes ...First Run-Walk was FASTER than 2nd when I jogged the entire 800m!

DID THIS LAST THURSDAY AND POSTED IT...no idea why it waited till now...

Rest Day... Coming...

Rest day coming...

Today was interesting...

Minute 2 Win It

5 Rnds of:

60s Max Rep Burpees

60s Max Rep Russian KB Swings (70/50 / Just above the eye-line)

60s Max Cal Bike

60s Rest...just enough to catch my breath!

--------------------------------

Capacity Builder

AMRAP in 2m x 5 (10m):

9 TTB

6 Pull Ups

3 C2B 

Max Reps of Wall Ball (20/14)

(there was no rest prescribed in this one so I just started every 2m)

tb ~ 

Burpees = 15-16-16-16-16

KB Swings = 25-21-25-21-21

Cal Bike = 9-9-9-9-10

--------------

TTB - UB / 6 Pull Ups + 3 C2B = 6-3 / 6-3 / 3-3-3 / 3-3-3 / 5-3-1

WB = 16 (8-4-4) / 12 (6-6) / 12(4-4-4) / 2 / 1

Those last two sets...sheesh...just gassed, took longer rests than I thought on TTB to Pull Ups

Stan

Burpees = 12-12-11-11-12

KB Swings = 26-21-21-21-26 (55#)

Cal Bike = 15-11-13-12-12

7.14.20

Quick Warm-Up...Quicker than I would like... Need to do the Mobilization early b4 kids get in!!

Gymnastics Capacity/Work
Alternating OT2M (3 Total Rounds):
A) 75 D/U
B) 25 Kipping HSPU (I scaled to 15's)
C) 3 High-Hang Power Clean + 3 Hang Power Clean + 3 Power Clean
---------------------------------
TRIPLE PLAY
AMRAP in 20m:
200m Run
# Box Jumps (24/20) + # Power Cleans (135/95)
Ascending Reps...see below
# = Reps each round ~ 3-6-9-12 (+3 each Round)

tb ~ 75's UB (42-38-38) / 15's all UB (55-60s each rnd) / 95-125-145
18's Completed and got 100m run in...finished the 200m and clock had stopped...
Started running the 200m at 19:15...
This was a really good one for me...really paced & pushed the PC's...
I really wanted to complete the 18's and did that, so I felt real good about that!

New Week...

Feelin' a bit of soreness... LONG Motorcycle Ride home from Rhinelander on Sat. evening, then a 2 hour Motorcycle Ride on Sunday Afternoon!

Mobilize ~ 5-10 min

SNATCH Primer

On the 2m x 4:

1 LH Snatch Pull
1 LH Snatch High-Pull

1 LH Squat Snatch

1 OHS

-----------------------

SNATCH COMPLEX

Every 90s for 7:

1 LH Squat Snatch

1 OHS

-----------------------

Front Squat

10-8-6-4 (Start on the 3m mark)

NO BELT

------------------------

JACKIE LEGS

For Time:

70/50 Cal Row

30 Bar Muscle Ups

50 OHS (115/80)

tb ~ Prime = 95-100-105-115 / Cmpx = 135-135-140-140-145-150-155 / FS = 145-165-195-215

Jackie Legs = 18:25 (3:33.3 Row / MU = 6-6-3-3-3-3-3-3 / OHS = 15-15-10-10)

Get Dirty

C&J Primer
Every 90s for 5:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
----------------------
C&J Complex 
Every 2m x 5:
1 Low-Hang Power Clean
1 Power Clean
1 Low-Hang Squat Clean
1 Squat Clean
-----------------------
DIRT NAP
3 Rnds for Time:
15 Hang Squat Cleans
15 Lateral BB Burpees

tb ~ 9:04
2:51 / 6:03 (3:12) / 9:04 (3:01)
HSC = 9-3-3 / 6-6-3 / 3-3-3-3-3
Burpees were all step-down / step-up, slow & controlled until the LAST 6 in Rnd #3!!!

STAMINA

Time to build!!!

Stamina/Capacity Builder

Every 2m for 3 Rounds:

21 Reps of each:

Power Cleans

Box Jump Overs

Front Squats

*95#/65# (Rx was 115#, but I thought I would lighten it up a bit...

tb ~ Done... Great workout... 3rd Rnd was mentally tough, but pushed thru and did not break....

All Box Jump overs were 21 strung together, fairly good pace

Rnd #1 ~ 15-3s-3 (60s) / 55s / 42s

Rnd #2 ~ 18-3s (52s) / 53s / 40s

Rnd #3 ~  18-3s (50s) / 1:10 / 59s

Front Squat for Round #2 & 3 I was counting in my head and going 3 Fast Reps and 3 reps where I took a breath on the top... That helped (my head) to do 7sets of 3 reps. Was UB, but in my head I had mental breaks!!!

Slumber Party tomorrow...

Day #2 in Wt Room

Here we go... Day #2 in LHS Wt. Room...
Working around the kids and the scheduled classes...
A bit different...

Warm-Up & Did this at 8am:

Gymnastic Lifting
AMRAP in 8m:
5 Burpees to 6" target
3 Kipping HSPU
5 Burpees to 6" target
6 Kipping HSPU
5 Burpees to 6" target
9 Kipping HSPU
5 Burpees to 6" target
Continue to add 3 reps each Round until time...
------------------
AMRAP in 3m:
HS Walking for distance...

tb ~ 5 Kipping HSPU on Round of 15 / 30 Feet (went for 10' segments, down and back 3' was max UB walk for me... usually 2-2.5 feet at a time...)

THEN at NOON, once all the session were done, did this:

DEADBOLT
AMRAP in 15m:
60 D/U
30/24 Cal Row
15 DL (185/135)

tb ~ 3 Rnds + 28 Cal Row (finished the 2 cals anyway)
Rows ~
1:46.8 / 438m / 964c/h / 24s/m
1:38.0 / 417m / 1042c/h / 23s/m
1:33.2 / 409m / 1114c/h / 23s/m
1:14.8 / 398m / 1425c/h / 30s/m (got on rower w/ 1:08...hit 28cals at beeper, then pulled 3 more pulls fast to get the last two calories

Back in the Wt. Room...

First day back with kids... WAS AWESOME!!!

Needed to be back with kids & coaching... I love it!!!

Seeing them work and get after it was great!

It drives me!

PLUS... Got to use a BB for the first time since MARCH!!!

(exept last week at Ryans Place...that was actually the first time!)

Snatch Primer

Every 90s x 5:

2 Tall Drops

2 Tall Snatches

-------------

Snatch Complex 

Every 2m x 5:

1 Low-Hang Power Snatch

1 Power Snatch

1 Low-Hang Squat Snatch

1 Squat Snatch

*Low-Hang = just below knees

----------------

Front Squat

On the 3m x 5:

10-8-6-4-2

(I nixed the 2-Rep...went to 4-Rep...DONE!)

-------------------------

STUB HUB

For Time:

21-15-9

TTB

Power Snatch (95#/65#)

into...

9-15-21

Cal Bike

OHS (95/65)

tb ~ Primer=45-65-75-95-95 / Snatch Cmpx = 95-115-125-135-145 / FS = 135-155-185-205 (no belt)

Stub Hub = 16:59

21's = 8-8-5 @ 60s / 7-3s-3s-3-2s-2-1 @ 3:25

15's = UB @ 4:05 / 3s-3-3s-3-3s @ 6:05 (2:40)

9's = UB @ ?? / 3-3-1-1-1 @ 7:39 (1:34)

9's = 55s / UB @ 9:45 (2:06)

15's = 1:50 / UB @ 12:51 (3:06)

21's = 2:30 / UB @ 16:59 (4:08)

Va-Ca

Well... Vacation in Rhinleander last week... 

Not many "real"workouts, but was able to go into a buddys house and we did two WOD's in his garage...

Monday (at Bob's)

30-20-10-20-30

Slamball Swings

Slamball Goblet Squat-Thrusters (not two squats...just Thrusters holding it Goblet style)

*40# Slamball

tb ~ 15:56 (3:45-6:42-7:55-11:35-15:56)

Tuesday (at Ryan's)

700m Row

10m to get 3-RM in OHS

700m Row

10m to get 3-RM Push Press

700m Row

tb's Row's ~ 1:48 / 1:42 / 1:45 / 1:50 / OHS = 185# / Push Press = 155# / DL = 315#

Wednesday

INTERVAL Workouts

6 Rnds of the following:

A1) 60s AMRAP:

10 HR Push Ups

10 DB Goblet Squat (55#)

60s REST

A2) 30s AMRAP:

Max Single-Arm OH Lunge Steps

30s REST

tb ~ 30/10 - 30/11 - 30/11 - 30/12 - 29/13 - 29/14