Tuesday, Feb 16

Tuesday, Feb 16
A1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec 

-completed with no problem 
A2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec 
-completed no problem 

A3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec 

-so hard but amazing!
A4. Hand Stand Walk; 40' AFAP x 4 sets; rest 10 sec 

-3/4 full lengths dropped once on 4th
+
5 Sets: 
Row 500m @ 1:58 pace
12 Burpee Box Jumps (20") 
rest 3min 

-found it hard to stick with a slower pace. Got better every round. First one my average was 1:56 then 1:58 average for the rest. Box jumps all unbroken and rebounded. felt super easy on 20" since I usually train 24 or 30. Got super sweaty

Monday Feb 15th

Monday, Feb 15
A. Squat Clean and jerk; 10 singles @ 85%; rest 2min bw sets 

170lbs (felt good) Missed ONE bottomed out
B. Front Squat; 6,6,6,4,4,4; rest 2:30 bw sets 

-155 (felt SO heavy but didn't miss any)
C1. False Grip Weighted Pull-up @ 21x1; 5-6 reps x 4 sets; rest 60 sec 

-10lb DB tough but got it done
C2. Bent over Thumbs down Reverse Flys; 10-12 reps x 4 sets; rest 90 sec 

-10lb DB good, I've never done anything like this before 
+
Assault Sprint 20 Sec @ 100% 
rest 3min 
x3

1- 12 cal

2- 13 cal

3- 12 cal
rest 5min 
Open Workout 13.4 
7min AMRAP: 
3,3...6,6...9,9 and so on
Clean and Jerk (95#) 
TTB 

-Finished round of 15 with 2 secs lefts on clock (definitely had more in the tank) my left teres minor is still giving me issues. I don't think it is too much to worry about but I definitely feel it, it's painful. Once I'm warmed up I'm okay but I can tell its there. 

Thursday Feb 11th

Thursday, Feb 11
A1. False grip supinated isometric hold (if you attain >10 seconds with the rings touching and bottom of the rings below clavical move to A2, if not, move to B)

-25 seconds
A2. Amrap unbroken strict muscle ups (if you attain 1 rep AND you also were able to perform 5 unbroken dips, move to A3, if not, skip to B)

-3 
A3. 3 min amrap muscle ups (start with big unbroken set)

-6 😣 set of 5 then kept failing. I think I have figured out the issue. 
+
B. Row - 500m rest 10min x2
(film the first 500m)

1- 140.3

2- 141.2

Snatch heavy single

Tuesday, Feb 9
A. Snatch - Build to tough but perfect single

-145
B. Thruster - Build to tough single from rack

-155
C1. 3 min AMRAP thrusters @ 65 (if score > 45, rest 1 min and move to C2. otherwise done for the day)

-54
C2. 3 min AMRAP thrusters @ 95

-23

Day 4 tests Monday Feb 8th

B1.

Max Handstand Hold

-90 seconds

B2.

Max strict HSPU unbroken

-3 

B3.

Max Kipping HSPU in 5 mins

Min 1- 22

Min 2- 11

Min 3- 10

Min 4- 8

Min 5- 8

Total:59

C1. 

-Pronated grip above bar 

40 seconds

C2.

-50lb weighted pull up

C3.

AMRAP unbroken strict pull ups

-13

C4. 

5 min max c2b 

(Opened with a set of 24)

90 total

D1.

Dip position support hold 

-43 seconds 

D2.

weighted strict dip

-25lb (shoulders are fried)

D3.

Max strict ring dips

-10 (holy shit)

30 Min Row

2K Row

7:35.2 feb 6th

Day 3 tests

Saturday Feb 6th Macros

Fri Feb 5th Macros

Day Two Tests

Thursday Feb 4th Macros

Day 1 Tests