Wednesday, August 31

A1. Front Rack Step Ups, 4 x 7/leg, rest 30 sec b/w legs

A2. Kipping Pull Ups, 4 x 4-5 unbroken, rest 90 sec

+

20 min EMOM

1st- 14 Wallball, 20#

2nd- 5 Toes to Bar + 10 sec Hang from Bar

3rd- 14 Russian KB Swings, 70#

4th- 5 Burpee Box Jumps, 24”

A1: used 95#
A2: did all 5 reps without dropping off the bar, didn't do the butterfly technique tho.
EMOM:
Completed all seemed like in e beginning I was finishing it around 20 secs, towards the end it was 30 secs.

Tuesday, August 30

18 min EMOM

1st- 5 Hang Power Snatch, add 5# to last time

2nd- 5 Back Squat @ 65%, drive as fast out of the whole as possible

+

4 sets

Row 3 min @ 2:00/500m

Rest 2:30

EMOM: 115 on Snatch, 225 on BSQT, got hard around the 10 minute mark on both. Felt it in my lower back.

Couldn't keep hook grip between sets, kept have to take it to the ground reset grip and then hang it. 

Took a little bit to try and keep it a consistent 2:00 seemed like it kept wanting to fluctuate between 1:57 and 2:04

Monday, August 29

Monday- LP + UB Strength + Easy Aerobic

Sled Push, 6 x 10 sec MAX effort, rest 60 sec

+

A1. CG Bench Press (16” grip) @ 20X1, 4 x 3 reps, rest 60 sec

A2. Pendlay Row @ 20X2, 4 x 8 reps, rest 90 sec

+

20 min @ 70%

25 Double Unders

50’ Heavy Single Arm Farmer’s Carry

2 Wall Walks

20 sec Chin Over Bar Hang

20 steps Walking Lunges

Used 2 45 plates on the sled

A1: final set was 170

A2: 115

20 min:

Completed all and then repeated until time ran out, went at a steady pace used 70# KB's on the farmers carry. Bar hangs were a lot better.

Saturday, August 27

Saturday- CF Metcon + Squatting

5 min AMRAP Double Unders

+

3 rounds for time:

Bike 60 sec hard

20 DB Thrusters, 20#/H

7 Toes to Bar

15 Russian KB Swings, 53#

7 Clapping Push Ups

+

A. Front Squat @ 13X1, 4 x 4 reps, rest 2 min

Dubs: 113 couldn't get a good rhythm going

3rds: 11:09, didn't feel heavy, wasn't out of breath but legs were hurting from Friday's extra work

A: 175

Friday, August 26

Friday- UB Push/Pull + Density + Run Intervals

A1. Strict Pull Up w/ 5# added, 4 x 1.1.1.1.1, rest 10 sec + 45 sec

A2. 4 sets of 2 Wall Walks + AMRAP Unbroken Push Ups in 30 sec, rest 60 sec

+

10 min EMOM

1st- 8-10 Inverted Bar Rows w/ 2 sec pause at top

2nd- 8 Push Press @ 125#

+

Run 5 min @ 9:30 min mile pace, rest 2 min x 4

A1: 4th and 5th rep was hard, when I added the 5 pounds I used the belt with the chain which felt like another 5 pounds.

A2: 28, 25, 26, 23

EMOM: 125 felt heavy but I finishe it

Run: felt fine no issues

Did the above in the afternoon
Did the below in the morning:

Neighborhood WOD

5 min to get a 1 RM Clean ( each # is 1 rep)

Then 12 Min AMREP

200m Run (20/10pts)

5 Bar Over Burpees

10 AbMat Sit-ups

20 Air Squats

I got a score of 464 with a 215 # clean 

Wednesday, August 3

Wednesday **record bodyweight
A1. Press @ 20X1, build to 1RM
A2. Wtd Pull Up, build to 1RM
+2k row time trial.

Total time.

Avg pace/500m

217 pounds

A1: 185

A2: added 5 pounds each time got up to 20 pounds strict pull up. Most I've ever done.

2k: 8:06

Averaged between 2:07 and 1:50 pace 

Really felt my legs the past two days. I can tell I have not done heavy squats lately.  

Tuesday, August 2

Tuesday

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull Ups, kipping

Time: 14:54

Monday, August 1

Monday

A. Strict Pull Ups, AMRAP in 5 min, all singles *ensure perfect reps

B. CG Bench Press @ 30X1, build to 1RM

C. CG Bench Press @ 30X1, 1 x max reps w/ 85% of B

D. Front Squat @ 30X1, build to 1RM

E. Front Squat @ 30X1 @ 85% of D, 1 x max reps

A: 22

B: 195

C: 4

D: 235

E: 5

Friday July 28

Did Thursday through Tuesday's workout:
Warmed up as stated in email Thursday morning before pt test

Pull-ups: 4
Five min break
Sit-ups: 50
Five min break
300m sprint: 55 secs
Five min break
Push ups: 45
1.5 mile run: 13:08

Wednesday, July 20

Wednesday

A. 2 Negative Pull Ups w 5-10 sec decent every OTHER min for 8 min **add 25-45# weight

B. 2 Push Ups/min for 2 min @ 8 sec eccentric

C. 6 Push Ups/30 sec for 5 min

D. Janda Sit Ups, 4 x 5, rest as needed https://www.youtube.com/watch?v=TqdA_61zD2k (skip to bout 60 sec into video) if you can’t do them at all, just do negative portion

E. Sit Ups- 4 x 15 reps As fast as possible, rest 30 sec

+

Run 20 min easy pace

A: completed all secs with no weight, couldn't get to 10 secs with 25#'s arms still sore from Monday.

B: completed all reps and secs

C: started getting slow on the reps at 4 mins and beyond.

D: Janda sit-ups: completed

E: completed all reps

Tuesday, July 19

Tuesday

Run 10 min easy jog warm up

+

Run 1200m @ 8:20/mile pace

Rest 4 min

Run 600m @ 8:15/mile pace

Rest 3 min

Run 300m @ 8:00/mile pace

Rest 2 min

Run 200m @ 8:00/mile pace x 4, rest 60 sec b/w sets

+

5 min easy jog cool down

Completed all was really hard to keep pace was up on my feet for almost two days straight

Monday, July 18,

Monday

A. Eccentric Pull up, 7 reps w/ 60-90 sec b/w sets going as slow as possible on the way down **I want you trying to control each rep for 20-30 sec even

B. Push Ups @ 10 sec eccentric- 3 x 3-6 reps, rest as needed

+

5-10 min easy jog warm up

+

Run 800m in less than 4:05, rest 2:30 x 3

+

2 sets  **note reps each set

20 V-Ups

20 Sit Ups

20 sec Hollow Hold

60 sec rest

30 Push Ups

60 sec rest

A: completed around the 5th one I was getting around 18 secs

B: completed around the 6th reps arms were shaking

Run: completed

V-ups completed all straight through got tough around 18

Sit ups completed all straight through

Hollow hold completed all the secs

30 push ups went straight through on the first set broke them up by 10 rep sets on the second.

Monday - Friday week of July 10

Was out of town working in Central America and could not run around the neighborhood. Was confined to using the hotel gym.

I did push ups, sit-ups on the incline bench. They didn't have a place where I could do pull-ups even checked the stairs in the stairwell They did have a pull down machine so I used it.

I ran a little every day on the trewdmill and did pull downs starting heavy and working lighter till failure every other day. The days I did pull downs I did sit ups and push-ups.

I didn't have a lot of time but got something done each day.

Got back this morning (Saturday July 16) and did Monday's rookie due to it have more of the pull ups in it.

Monday

A. Speed Deadlift w/ bands if possible, 3/min @ 55% bar weight (65% if no bands) x 9 min **come to complete stop at bottom each rep and focus on driving bar up as fast as possible squeezing glutes

C1. Bench Press @ 5050, 3 x 6-8 reps, rest 20 sec **start light, w/ tempo and reps, that’s over a minute of time under tension

C2. 1 strict Pull Up/15 sec for 5 min

+

Run 15 min moderate pace

**fartlek style, mix in 60 sec or so bouts of running at faster than 8 min/mile pace

A: used 235 with no bands, how did you want me to set up the bands. I found several different ways it could be set up.

C1: 135-145-155 had trouble getting to 6 reps on the last set

C2: got to 4:15 and had trouble getting all the way up. Seems like I couldn't get higher than my nose.

Friday, July 8th

Friday

A1. CG Bench Press @ 5031, 5 x 5, rest 20 sec

A2. DB Bench Press @ 3020, 5 x 6-8, rest 20 sec

A3. Push Ups @ 1010, 5 x 10-12, rest as needed

B. Strict Pull Up, 3/min for 6 min  *shooting for more sets of 3

C. Eccentric Only pull up, 3 x 10 sec eccentric, rest as need to get 10 sec

E. Supinated Grip Pendlay Rows, 2 x 12, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 6 x 15 sec uphill sprint (light sled sprint w/ harness around waist if no hill), walk down hill is your rest

+

Run 15 min @ HR 150-160

A1: used 135

A2: used the 53 KB

A3: completed

B: couldn't get all sets of three but better than last time

C: completed

E: used 115

Run: used empty sled again

Wednesday, July 6

Wednesday

A. 2 Negative Pull Ups w 5 sec decent/min for 8 min **add 25# weight

B. 10 Clapping Push Ups/min for 2 min **continue into C

C. 10 Push Ups/min for 6 min

D. Janda Sit Ups, 4 x 5, rest as needed https://www.youtube.com/watch?v=TqdA_61zD2k (skip to bout 60 sec into video) if you can’t do them at all, just do negative portion

E. GH Sit Ups (just back to parallel, not all the way extended)- 4 x 10 reps, rest as little as possible but keep the sets of 10 fast.  I don’t want you to just grind through 40 reps.

+

Run 20 min easy pace

A: completed these couldn't use 25# was at a planet fitness in Georgia
B: completed had really hard on the last set
C: completed hard on the last set
D: completed these didn't seem as hard as the guy in the video
E: completed these on an incline bench but didn't go below parrelle. Rested for 5 secs then 20 secs in the middle then did 5 sec rest again.

Tuesday, July 5

Run 10 min easy jog warm up

+

Run 1000m @ 8:15/mile pace

Rest 4 min

Run 600m @ 8:15/mile pace

Rest 3 min

Run 300m @ 8:00/mile pace

Rest 2 min

Run 200m @ 8:00/mile pace x 4, rest 60 sec b/w sets

+

5 min easy jog cool down

Completed all the 1000m was a few secs slower

Monday, July 4

Monday

A. Speed Deadlift w/ bands if possible, 3/min @ 50% bar weight (60% if no bands) x 9 min **come to complete stop at bottom each rep and focus on driving bar up as fast as possible squeezing glutes

C1. Bench Press @ 5050, 3 x 8-10 reps, rest 20 sec **start light, w/ tempo and reps, that’s over a minute of time under tension

C2. 1 strict Pull Up/15 sec for 5 min

+

Run 15 min moderate pace

**fartlek style, mix in 60 sec or so bouts of running at faster than 8 min/mile pace

A: 195#

C1: 120#

C2: kept the 15 sec pace till I got to 3 mins started missing the height by a few inches at the top. Kept glinting as high as I could get.

Run: completed think I got down to a 7:30 pace.

Saturday, July 2

Saturday

5-10 min easy jog warm up

+

Run 800m in less than 4:05, rest 2:30 x 4

+

2 sets  **note reps each set

20 V-Ups

20 Sit Ups

20 sec Hollow Hold

60 sec rest

40 Push Ups

60 sec rest

Completed all the above except the push ups I had to break them up couldn't get 40 in a row. At the end I had to do sets of 5.

Friday, July 1

Friday

A1. CG Bench Press @ 5031, 5 x 4, rest 20 sec

A2. DB Bench Press @ 3020, 5 x 6-8, rest 20 sec

A3. Push Ups @ 1010, 5 x 10-12, rest as needed

B. Strict Pull Up, 3/min for 6 min

C. Eccentric Only pull up, 10 sec negative, max weight added for 10 sec negative, make sure it’s controlled all the way to bottom.  10 sec should be equally distributed over ROM

E. Supinated Grip Pendlay Rows, 2 x 15, rest 2 min

+

5-10 min Dynamic Run Warm Up

+

Run 5 x 15 sec uphill sprint (light sled sprint w/ harness around waist if no hill), walk down hill is your rest

+

Run 15 min @ HR 150-160

A1: 160#

A2: 53# KB better control but hard at 7 and 8

A3: hard at 10-12

B: 3, 2, 3, 2, 2 couldn't get 3 on some of them

C: got the 1st with 10#'s added, only got 8 secs on the 2nd and 6 on the 3rd set

E: 95#

Ran with an empty rogue sled, think the sled weights 45#'s

15 min: a little over a mile

Wednesday, June 29

missed Saturday and Tuesday's due to work and family in town.

Did the pt test this morning as follows:

Warmed up like you said

Pull-ups: 5 dead hangs
5 min rest
Sit-ups: 40 (in 1 minute)
5 min rest
300m run: 55 secs
5 min rest
Push-ups: 33 ( felt like I could have done a few more but when I switch hand movement my butt went in the air so I ended it)
5 min rest:
1.5 mile run: 14:11 ( legs were spent, felt like I was exhausted and could have been the food I ate the night before. I really need to dial in dinner before the test.) heart rate for up to 196. It dropped down to 125 within 3 minutes.

According to the scoring chart I need a 70 overall to pass without dipping below 55. I scored a 60 in the pull-ups and a 67 on the run but I scored a 73 overall which is still passing but its the bare minimum which isn't good even tho I passed. I feel like I can get even better. I'm 29 days out from the test and I really believe and trust in the training program we have going.