## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## Easy Easter

### Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• Bar Hang
• Close Grip Bench Press
• 8×45#
• 8×95#

### Strength – Accessory

4 Sets

• 8 Close Grip Bench Press (145#)
• 4/4 Bulgarian Split Squats (44# KBs)

### Conditioning

30:00 Aerobic EMOM (alt)

• 40s Plank (on hands, lean forward on wrists for bonus)
• 40s Row
• 15 Ring Curls
• Box step-overs (14″)
• 40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

### Midline

8 Rounds (Tabata)

• 20s Hollow Hold
• 10s Rest

Last 3 were a fight, but held on through each round.

### Shoulder Stability – Bamboo/Earthquake Bar

• 4 Sets – 10 Bench Press (26# KB on each side)
• 4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

## Shoulder Carnage

Feeling good again today, so glad the head cold moved through quickly. In around 5:30 to get half of the Team Series workouts done.

### Warm-up

• 3×8 Reverse Hypers (160#)
• Crossover Symmetry Activation
• Muscle Snatches

### Team Series #5

• Karen: 150 Wall Balls
• Grace: 30 C&J
• Diane: 21-15-9 Deadlifts & HSPU
• Randy: 75 Snatches (75#)

Each person on the team does one benchmark. I got to do my first Randy. Went 15-10-10-7-8-8-5-6-6. After 25 my shoulders felt like they were going to explode. Took me 5:01 in the splits (and 4:57 by video) but sure didn’t feel like that long. Our total time was 20:49 with splits of 5:47, 8:41, and 15:48.

### Team Series #8

• 200 shoulder-to-overheads (135/95 lb.), while 2 teammates hang from the pull-up bar

Horrible! For T2B I think I did 4 sets of 10 and then maybe 7 and 7, maybe? Not sure. We finished those at 7:41 and literally took about a minute to peel off wraps and shit before we started on the S2OH reps. We paired up doing 5 and 5 the whole way and then switched with the hangers. Just kept moving. Hanging wasn’t a big deal, especially using a mixed grip. We finished at 17:23.

Shoulders are absolutely destroyed! Events 6 & 7 tomorrow.

## Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

### Back Squat

• 20×45#
• 5×135#
• 5×225#
• 3×265#
• 2×295#
• 1×315#
• 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

### Push Press

• 10×45#
• 4×95#
• 4×115#
• 4×135#

8:00 EMOM

• 4 Push Press 155#
• 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

### Conditioning

2 Rounds

• 30 Russian KBS (70#)
• 30 Burpees
• 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

### Midline

3 Rounds

• 20 Russian Twists (53#)
• 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

### Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

## Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

### Warm-up

• Bottom Squat Hold
• Arm stretching
• Band pass-thrus
• 2 Rounds
• 20 Mountain Climbers
• 20 Jumping Jacks

### Strength

Shoulder Press

• 6×45#
• 6×95#
• 6×115#
• 6×125#
• 6×130#
• 6×135#
• 6×140#
• 6×145#

Meh. Would have liked to get 150 or 155.

### Midline

4 Sets

• 5 Evil Wheels
• 10/10 Side Bends (62# KB)

### Conditioning

12:00 AMRAP

• 50 Burpees
• 50 Wall Balls (20#, 10′)
• 50 American KBS (53#)
• 50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

### Back Squat

• 10×45#
• 5×135#
• 5×185#
• 3×225#
• 3×255#
• 3×275#
• 3×295#
• 3×315#
• 3×330#
• 3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

### Accessory

5 Rounds

• 30s OH Holds (15# Training bar w/ 15# plates on bands)
• 30s Rest
• 30s Hollow Rocks
• 30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

## Still Dark

Woke up at 4:30 and couldn’t get back to sleep. After an hour, I had enough. Got up and headed out to the garage.

### Ski Erg

• 3,000m @ 92% of 2k pace (2:09)

Ended up with an average pace of 2:07.9/500m for a total time of 12:47.6. Kind of nice to already have that done at 6am.

Had a chiropractor appointment and then went straight to the 4:30 class.

### Power Clean & Push Jerk

• 5×45#
• 5×95#
• 3×135#
• 3×165#
• 3×185#
• E20S for 4:00 (12x)
• 1×205#

Last 3 reps with 205# started to feel some fatigue. The bar was crashing a little and I couldn’t go right from the clean into the push jerk. Had to stand it up for a second and then get it. Felt solid though.

6 Rounds

• 5 Cleans (135#)
• 5 Evil Wheels
• 5 Burpees
• 30s Rest

All touch-n-go on the cleans and fast burpees. Evil wheels were a rest because they take me a long time with my height. Every round was under a minute for a total time of 7:58.

5 Rounds with partner (alternating with slam ball being the time for the OH hold)

• 20 Slam Balls (25#)
• OH Hold

Did the first two rounds of holds with the Earthquake bar and no idea how much hanging on it in KBs, then held a 45# overhead for the next 2 rounds, and back to the bar for the final round. Shoulders were smoked!

## 30 In The Hole

Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday.  Got in some squat holds this morning and then took the sled around the neighborhood.

1.43 miles in 29:13 with 70# on the 25# sled.

Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.

• Several sets of 3×75#
• 2x2x105#
• 2x2x135#
• 2x2x165#
• 5x2x195#

In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.

### Back Squats

• 10×135#
• 5×205#
• 3×235#
• 5x7x255#

Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.

5 Rounds NFT

• 10 Weighted GHD Sit-ups (holding 15-15-25-25-25 pound plate)
• 1:00 Bottom Squat Hold

Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.