Yeah, this was nice.

7/31/20 

16kg 2H+1H/1H 

1-3

1-4 

1-5

9:55 

24kg 2H+1H/1H 

20x1 

26:22 

Never stopped the clock 

32kg 2H swing+1H DL/side 10 count neg. 

1 1 1 

rest ~4:00 

EMOM

100lb SB Shoulderx1/1 

+ 

Static dynamic PU, 3 count bottom pause on first rep and then 3 count pause mid ascent second rep, all reps finished dynamically is 1 rep 

25 rounds of each, alternating 

Very nice! Stopped before these became "hard", challenging but firmly executed but not hard reps 

rest ~3:00 

16kg suitcase march 30 seconds on, 30 seconds off, alternating sides 

5 reps on each side 

rest ~6:00 

Deck squats, many tension pause squat descents in there and eventually tension wall squats 

1, 2, 1, 2, 1, 2, 1, 2, 1, 2* wall squats start here, 1, 1, 1, 1, 

Wall sq 

1, 1, 1, 1, 1 

16:19 

Buncha crunch movements 

3:16 

Hips and low abs burned, excellent. Maybe up down planks later? and 16kg cleans? for singles? EMOM? hmm.

Late logging and today logging

7/28/20
Workers in the garage so went to the park and did

Dips, 3 count bottom pause, 3 count mid pause on ascentx1
23 sets
Alternated with
Burpeesx2
23 sets

7/29/20
2H swings
16 kg
1-6
1-6 4:49
No rest
24kg 2H swing
1-3x3
8:37

EMOM
32kg DS+2H swingx2
10 rounds
Bird dog, 10 count iso/side+5 count iso/side, same iso count but fewer reps than last time
10 rounds

Here's what I did last time
EMOM
24kg DS+2Hx1
10 rounds
32kg
10 rounds
40kg
30 rounds
32kg
10 rounds
120 total swings, 60 total rounds
Bird dog 5 countx2 alternating sides
15 rounds  
Did the same amount of swings but with out the 40kg and in half the rounds, not bad!

EMOM
Uneven Dl 32kg+24kg, 3 count pause at the bottomx1/1
With
1 leg push up 10 count bottom isox1/1
5 rounds each

Rest ~5:00

20 min thing
Alt lunge (counting both sides)
26, 14, 14, 20, 10, 10, 15, 12, 10, 12, 14, 7, 12, 10, 10, 14, 10
220 reps total
110/side
I feel like these movements paired well, hoping to start swinging the 40kg regularly but was surprisingly beat up, upper back wise, from the dips.

Day off and I feel much better

Shitty diet and sleep
Late logging again
7/26/20
All done with max tension, EMOM
1 leg pu, 5 count bottom positionx1/1
Rev. lunge, 5 count bottom holdx1/1
Plank, 10 countx1
Wall sq, 10 count bottom pause
15 rounds each, Hour total

Uneven swing, EMOM
24kg+16kgx1/1
+
Uneven bent row
24kg+16kgx1/1
5 rounds each, 10 rounds total between the two

rest ~2:00

24kg 2H swingx1
+
Suitcase DL, bottom 3 count pause on the ascent
24kgx1/1
10 rounds each, 20 rounds total Not done EMOM just catch as catch can, took me 17 minutes

Late logging, yesterday and today

7/23/20
16kg 2H swingx5
10 rounds EMOM
With
1 leg Par PUx1/1
10 rounds

Rest 2:00

Frog jumpx2
5 rounds EMOM
Bird dogx3 5 count hold on last rep
10 rounds

7/24/20
2H 16 kg swing
1-10
16kg snatch
1/1, 1/1, 2/2, 2/2, 3, 3, 4, 4

24kg 2H swingx5
15 rounds

Uneven deadlift 32kg+16kgx1/1
10 rounds
48:30 total

EMOM
Power Par. Pu
2x15 sets

Ow

7/22/20

EMOM
24kg 2H swingx3
5 rounds

32kg 2H swingx5
10 rounds

1:00 off

24kg+16kg Uneven DL x1/1
15 rounds

rest 5:00

Par PuX3
20 rounds

Ended with some bent rows with the yellow minis

This felt surprisingly productive

7/21/20
EMOM
Dynamic push upx1
Paused jump squatx2
16kg 1 arm bent rowx2/2
25 rnds each

Cardio was SOLID the entire time, honestly feel like I played this just right. Easy, but productive.

Felt like shit. Feeling was accurate.

7/20/20
Bang+2 cups coffee
EMOM
16kg DS+2Hx3
5 rounds
+
Yllw mini thumbs out pull apart and SS hinduo sqx1
5 rounds

24kg DS+2Hx3
5 rounds
+
Yllw mini thumbs out pull apart and SS hinduo sqx1
5 rounds

1 leg par. PU, bottom half,3 count pause at bottom and "top"x2/2
10 rounds
alternated with
32kg suitcase DLx1/1
10 rounds
rest 2:00

EMOM
16kg halox2/2
5 rounds
+
Up down plankx2
5 rounds

Rest ~5:00
40kg 2H DL AMRAP 20:00
23 (3 rep PR), 5, 5, 1, 2, 4, 4, 1, 2, 5, 4, 2, 6, 1, 2, 3, 2, 2

Top hold for 1:10

did 79 reps in 20 minutes... Did 86 in 10 minutes last week
Avg. 3.95 reps a minute this time
Avg 8.6 reps a minute last week...Fuck me.
Cardio was actually fine, just didn't have the muscular endurance (lumbar/sacral spine burned like crazy) lacked the berserker attitude, might be time for a day off.

Wrecked, had a protein shake, 3 fish caps, ginseng and royal jelly, 600 mg ibuprofen and a banana immediately afterwards.

Some stretching.

Easy but good

Surprisingly worn out from yesterday.

7/19/20
EMOM
Burpees
15 singles
11 doubles
5 triples
Done in a ladderish format, alternated with

BW wall squat, yllw band thumbs out
10x(1, 2, 3)
1
52 burpees
61 squats
in 62 minutes

Dumpster fire, but still did work

Was remarkably fatigued from yesterday, was supposed to do deadlifts but the sq thrusts felt hard but decent so just went with it

EMOM
Sq thrust
7x20 rounds
then did sets of 3 and then 7 reps on the 6th set
7x(5x3)+7)
300 some odd reps in an hour and change roughly ~80% of the 5/minutex80 minutes. Not bad for a days work.

Oof but with progress

7/17/20
EMOM
16kg snatchx1/1
5 rounds
16kg snatchx2/2
5 rounds
24kg snatchx1/1
50 rounds

Bw jump squat, 3 count bottom pausex2
10 rounds
+Updown squat thrustx2
10 rounds

Much later
2H 16kg swings+yllw minx5
20 rounds
2H Dl 16kg+yllw minix2
10 rounds

Easy but sweaty

Not bad!

7/16/20
EMOM
24kg DS+2Hx1
10 rounds
32kg
10 rounds
40kg
30 rounds
32kg
10 rounds
120 total swings, 60 total rounds
Bird dog 5 countx2 alternating sides
15 rounds

rest 4:00
8lb sledge front raise rev lunge
7x1/side
1 leg PU
7x1/side

OW

Was sure I wouldn't do anything serious. I was wrong

7/15/20
EMOM
2H 16kg x6
30 sets
Triples
25 sets
Singles
10 sets

Shoulder touch sq thrustx2
25 sets

SQ, 10 count pause on last rep
1-7
1-6
1-5
1-4
1-3
1-2
1

FIN

Progress is fickle

7/14/20
16kg 1H swing
1-5/side no rest

EMOM
24kg 1 hand swingx1/1
10 rounds
24kg 1 hand swingx2/2
10 rounds
24kg 1 hand swingx3/3
10 rounds
24kg 1 hand swingsx4/4
10 rounds
24kg+yellow mini DS+2Hx2
10 rounds
24kg+yellow min DS+ 2 2Hx2
10 rounds
Hips started to burn

270 swings total in 1 hour
rest ~7:00

1:00 On, 1:00 Off
Bttm Par Pu, 3 count bottom and "top pause
1 1
Alternated with
Top par Pu, 3 count "bottom" and top pause
1 1
Ow

rest ~5:00
100lb SB EMOM
Shoulderx2/2 alt with 1/1
2/2
1 1
1/1
1 1
DONE

3 hrs late
1:00 On, 1:00 Off
alternating up down planks
12, 12, 11, 10, 1+10kneeling, 8+2 kneeling, 2+10 kneeling
 and alternating reverse lunges
29, 27, 27, 26, 24, 22, 22, 23
in 32 min
Completely gassed after this.

blagh

7/13/20

EMOM
sq thrustx7
20 sets
rest 1:00

Ft together squat jump, 3 count pause at bottomx2
10 sets
+
Calf raise, 10 count hold on last repx10
19 sets
rest 1:00
16kg suit case march 1:00 on, 1:00 off
L42, 43, 40
R40, 41, 42

rest ~2:00
16kg front rock it
Some
When I got the groove down these were great...definitely going to include them often for a while


Later
45 minutes stretching

Thought this was going to be an easy one...

7/12/20
EMOM
16kg snatchx3/3x30 minutes=180 snatches total, 90/side
Rest 1:00
16kg cleanx3/3x17 minutes=102 cleans total, 51/side
rest ~5:00

BW squat, 10 count bottom pause on last rep of each set
1-14
105 total
+
1 leg pushup, 8 count bottom pause
1/1x10 sets
Switch to mid pause (on ascent)
1/1x4
39:23 for this madness

Burpees suck

EMOM
Burpeesx3
25 sets, legs started to burn so backed off
alternated doubles and singles
20x2
20x1
75+40+20=135 in 65 minutes (1 hour and 5 minutes)

Rest ~2:00
Legs up crunc-> Bird dog-> contra crunch->bird dog
Did ~6:37

~4 hours later
1:00 On, 1:00 Off , when reps drop below 80% of the first set, drop weight
40kg
20 (16 drop), 18, 19, 17, 12
32kg
12 (10 drop), 12, 11, 6
24kg
7 (6 drop), 8, 9, 5

4 sets per weight so 12 sets total
29 reps with 24kg
41 reps with 32kg
86 reps with 40kg
156 reps total

Next time start with the 24kg and move up

3 days worth

7/8/20
BW 220
16kg halos, RTW, fig 8's and scare crow GM's with red band

10:00

~4:00 rest

Par. PU, 10 count neg and 10 count bottom hold on last rep
1-9, 1-6
+
DS+2H Swing, 32kg x1
15 sets in 40:00
rest 5:00

16kg swings 1:00 On, 1:00 Off
10/side 1H+15 2H
12/side 1H+10 2H
10/side 1H+14 2H
13/side 1H+7 2H
8:00 total, including rest
45 1H/side 46 2H
136 total

7/9/20 
EMOM
squat thrustx5
80 minutes, 400 total reps

7/10/20
16kg DS+2H
6x(1-5)
20:00
60DS+60 2H=120 total

Rest ~5:00
EMOM, alternating between exercises
100lb SB shoulder (25+75)x10x(1/1)
Par. PU Bottom 3 count pause, mid 3 count pausex(10)x3

It begins again

7/3/20
16kg swings
2H  20 25
towel 10 15
1H 10x2, 5x2
Deadstop+2H
10x1 

Par. PU
5, 6, 6, 7, 7, 7
21:00

EMOM
25lb SB S&SQ
7x1

24kg deadstop swing +2H
7x1

14:00

24kg DL Complex 2H+ 1H/side+suitcase/side=1
1, 2, 3, 1, 2, 3
8:50
32kg 2H+1H dl
1, 2

Later

Par. Pu
7, 6x5
10 count negative and 10 second bottom hold on the fifth rep of every set

EMOM 16kg snatch
25x(2/2)

7/4/20 
16kg swings
2Hx1, 2, 3, 4, 5, 6, 7, 8, 9, 10
5:20
1H/side
2x(1,2, 3, 4, 5, 6)
10:20

So 15:20 at this point

Deadstop+2H swing
1, 2, 3, 4, 5
20:04

Hammer front raise lune, 8;b hammer
6x1
+
16kg 1 arm row
6x4
35:40

Later

Deadstop+2H w/ 24kg
63x1 in 1 hour

1leg par pu
1,2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
+
Uneven DL 16kg+24kg/side
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
19:15

7/5/20 
16kg halos and RTW and bottom bw squat work

16kg 2/2
EMOM
1Hx6
Switch to towel swing
25

16kg Windmill
2x(1, 2, 3)
7:30

75lb sandbag shoulder/side
3x(1,2,3,4) +1
+Rev. Lunge/side
1, 2, 3, 4, 5, 6, 7, 8
1, 2, 3, 4
20:00

BW=219
5'11
30.5 BMI
23.8% BF

Later
45 minute stretch

7/6/10
16kg halos, RTW and fig. 8's for 10:00

16kg Windmill
1 1
Left shoulder didn't like this

EMOM
Deadstop+2H swingx35x3
35:00

230 total swings

3:00 rest
Red band back pull hindu squats, slow negative
Did some, nixed them because I got a sharp pain in my left knee

8lb sledge bent row
8lb sledge OHP
calf raises
17:00

~6:00 abs and bird dog alternating for the full six minutes

7/7/20
16kg halos, RTW, fig. 8's x10:00

16kg 1 H swing
1-10 6:10
1-6
1-2
10:00 oof, not horrible but definitely worked

 EMOM
Alternating between the below
Burpee 4x(1-4) +1
Squat to kneel to squat
1, 2 starting off doing those per side, couldn't hack it
14x3