Same for me. I usually will hit about half as many on second set and then pretty close to matching on 3rd set.
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Sunday 2.13.22 Upper
Explosive
A1. Med ball push press throw: 3x8 @ 20 lb
A2. Snatch high pull from hang: 3x5 @ 190 lb
Strength
B. Overhead press: 4x6 @ 150 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 17:19
C1. BTN snatch-grip press: 95 lb
C2. Muscle snatch from hang: 75 lb
Met con
3 rounds of 30:30 AMRAP intervals
D1. Battle ropes–alternating wave
D2. Double wave
D3. In and out wave
D4. Side to side wave
Today felt like a much more sustainable pace. Mentally, breaking workouts into 4 segments made a big difference, even if my over all workload is pretty much the same. Also ropes are so much fun. It’s really motivating to go all out when I’m distracted by hearing and seeing the cool wave patterns the ropes make!
Also, I went back to overhead press as main movement, since I’ll still be hitting push press on my full body circuit day. I decided that I want to keep my 4 main strength movements focused on raw strength. Strength gains from push press can come from technique. I’d like to get a mammoth strict press first.
3 Likes
Monday 2.14.22 Lower
Explosive
A1. Box jump: 3x8
A2. Jump squat from seated position: 3x5 w/ 30lb DB on chest
Strength
B. Front squat: 4x6 @ 240 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 17:38
C1. RDL: 225 lb
C2. Power clean from hang: 135 lb
Met con
3 rounds of 30:30 AMRAP intervals
D1. Bulgarian split squat left leg
D2. Bulgarian split squat right leg
D3. Wall sit
D4. Backward sled drag: +135lb
Definitely a much more sustainable set up this wave! I left the gym feeling taxed but not destroyed, and my appetite sky rocketed a few hours post workout. All good signs.
2 Likes
I ordered a few bottles of Alpha Male. Hate the name, but a friend’s been recommending tongkat ali for awhile now. Also, my libido has been a bit suffering. I’ll report back with any notable differences.
Tuesday 2.15.22 Upper
Explosive
A1. Med ball chest pass: 3x8 @ 25 lb
A2. Plyo pushup from bench: 3x5
Strength
B. Bench press: 4x6 @ 240 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 16:29
C1. Close-grip bench press: 190 lb
C2. Neutral-grip pullup: bodyweight
Met con
3 rounds of 30:30 AMRAP intervals
D1. Tire hammer strike
D2. Dip
D3. Blast strap inverted row
D4. Plate raise to overhead: 15 lb plate
I felt much fresher for bench press doing plyo pushups instead of push press before. I had to seriously rest-pause the intervals for the last few rounds of dips in the met-con. Next week I’ll switch to bench dips.
Wednesday 2.16.22 Lower
Explosive
A1. Broad jump: 3x8
A2. Power snatch from hang: 3x5 @ 115lb
Strength
B. Snatch deadlift: 4x6 @ 265 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 15:32
C1.Zercher squat: 185 lb
C2. Box jump
Met con
3 rounds of 30:30 AMRAP intervals
D1. KB swing
D2. Bodyweight squat
D3. Leg curl/hip raise w/ feet on bench
D4. Sled push: +180 lb
Power snatches at 115 lb felt super speedy today 
I think the few tweaks to my weekly workload are paying off. Snatch deads also felt solid every rep. It felt like acceleration off the floor improved with each set. Toughest part of this workout was actually the zercher + box jump countdown. Very pleased with my time, but this actually toasted me more than the actual met-con finisher.
1 Like
Friday 2.18.22 Strength-skill circuit
5 rounds of 5:
A1. Front squat: 225 lb
A2. Push press: 160 lb
A3. Power clean from floor: 150 lb
A4. Chinup: +45 lb
2 Likes
Monday 2.21.22 Upper
Explosive
A1. Med ball push press throw: 4x6 @ 25 lb
A2. Snatch high pull from hang: 4x4 @ 200 lb
Strength
B. Overhead press: 5x5 @ 155 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 15:13 (down 2:06 from last week!)
C1. BTN snatch-grip press: 95 lb
C2. Muscle snatch from hang: 75 lb
Met con
4 rounds of 30:30 AMRAP intervals
D1. Battle ropes–alternating wave
D2. Double wave
D3. In and out wave
D4. Side to side wave
One day late this week since I went to Michigan for the weekend with some friends for a long overdue getaway 
1 Like
Tuesday 2.22.22 Lower
Explosive
A1. Box jump: 4x6 (incrementally increasing height on these.
A2. Jump squat from seated position: 4x4 w/ 40 lb DB on chest
Strength
B. Front squat: 5x5 @ 250 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 15:51 (awww yeah, beat last week by 1:47)
C1. RDL: 225 lb
C2. Power clean from hang: 135 lb
Met con
4 rounds of 30:30 AMRAP intervals
D1. Bulgarian split squat left leg
D2. Bulgarian split squat right leg
D3. Wall sit
D4. Backward sled drag: +135lb
Quads status: 
1 Like
Wednesday 2.23.22 Upper
Explosive
A1. Med ball chest pass: 4x6 @ 25 lb
A2. Plyo pushup from yoga blocks (maybe 8in lower than last week): 4x4
Strength
B. Bench press: 5x5 @ 250 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 15:52 (down 0:37 from last week)
C1. Close-grip bench press: 190 lb
C2. Neutral-grip pullup: bodyweight
Met con
4 rounds of 30:30 AMRAP intervals
D1. Tire hammer strike
D2. Bench dip
D3. Blast strap inverted row
D4. Plate raise to overhead: 15 lb plate
Damn, I was a little greedy at the start of the hypertrophy countdown and didn’t rest enouh before the set of 9, or the set of 8 and paid for it. Tris were definitely toasted, but I still beat last week’s time!
1 Like
Thursday 2.24.22 Lower
Explosive
A1. Broad jump: 4x6
A2. Power snatch from hang: 4x4 @ 125 lb
Strength
B. Snatch deadlift: 4x6 @ 270 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 12:51 (2:41 better than last week!)
C1.Zercher squat: 185 lb
C2. Box jump
Met con
4 rounds of 30:30 AMRAP intervals
D1. KB swing
D2. Bodyweight squat
D3. Leg curl/hip raise w/ feet on bench
D4. Sled push: +180 lb
Today felt all around great.
2 Likes
Friday 2.25.22 Strength-skill circuit
6 rounds of 3:
A1. Front squat: 240 lb
A2. Push press: 170 lb
A3. Power clean from floor: 160 lb
A4. Chinup: +60 lb
Tough since I didn’t have my typical rest day before.
1 Like
Sunday 2.27.22 Upper
Explosive
A1. Med ball push press throw: 5x5 @ 25 lb
A2. Snatch high pull from hang: 5x3 @ 215 lb
Strength
B. Overhead press: 6x3 @ 160 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 14:33 (down 0:40 from last week)
C1. BTN snatch-grip press: 95 lb
C2. Muscle snatch from hang: 75 lb
Met con
2 rounds of 45:30 AMRAP intervals
D1. Battle ropes–alternating wave
D2. Double wave
D3. In and out wave
D4. Side to side wave
Interestingly, 87.5% of TM for OHP was exactly the same weight as last phase 6x3 even though I bumped it a bit. So it felt very solid. Also, 45 sec of battle ropes is alot! Those intervals toasted my arms and lungs.
1 Like
Monday 2.28.22 Lower
Explosive
A1. Box jump: 5x5
A2. Jump squat from seated position: 5x3 w/ 50 lb KB on chest
Strength
B. Front squat: 6x3 @ 265 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 14:33 (beat last week by 1:18)
C1. RDL: 225 lb
C2. Power clean from hang: 135 lb
Met con
2 rounds of 45:30 AMRAP intervals
D1. Bulgarian split squat left leg
D2. Bulgarian split squat right leg
D3. Wall sit
D4. Backward sled drag: +135lb
Wow, met con killed my quads again. 45 sec of split squats and wall sits…I didn’t think I was gonna make it.
1 Like
Tuesday 3.1.22 Upper
Explosive
A1. Med ball chest pass: 5x5 @ 30 lb
A2. Plyo pushup from 1 yoga block: 5x3
Strength
B. Bench press: 6x3 @ 265 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 14:52 (down 1:00 from last week)
C1. Close-grip bench press: 190 lb
C2. Neutral-grip pullup: bodyweight
Met con
2 rounds of 45:30 AMRAP intervals
D1. Tire hammer strike
D2. Bench dip
D3. Blast strap inverted row
D4. Plate raise to overhead: 15 lb plate
A little more patient on the hypertrophy countdown in the beginning and it paid off on the improved time.
1 Like
Wednesday 3.2.22 Lower
Explosive
A1. Broad jump: 5x5
A2. Power snatch from hang: 5x3 @ 130 lb
Strength
B. Snatch deadlift: 6x3 @ 290 lb
Hypertrophy countdown
10, 9, 8, …, 1 for time: 11:55 (0:56 better than last week)
C1.Zercher squat: 185 lb
C2. Box jump
Met con
2 rounds of 45:30 AMRAP intervals
D1. KB swing
D2. Bodyweight squat
D3. Leg curl/hip raise w/ feet on bench
D4. Sled push: +180 lb
This week has been brutal. Oof. 2 weeks in a row now I’ve beat the previous week’s time. I may just do an easy 3x10 next week wtihout the timer. Clusters and the met-con will be plenty tough.
1 Like
Friday 3.4.22 Strength-skill circuit
6 rounds of 5:
A1. Front squat: 235 lb
A2. Push press: 165 lb
A3. Power clean from floor: 155 lb
A4. Chinup: +55 lb
1 Like
Sunday 3.6.22 Upper
Explosive
A1. Med ball push press throw: 6x4 @ 30 lb
A2. Snatch high pull from hang: 6x2 @ 225 lb
Strength
B. Overhead press: 3x6(1) clusters @ 165 lb
Hypertrophy
C1. BTN snatch-grip press: 3x10 @ 100 lb
C2. Muscle snatch from hang: 3x10 @ 80 lb
Met con
3 rounds of 45:30 AMRAP intervals
D1. Battle ropes–alternating wave
D2. Double wave
D3. In and out wave
D4. Side to side wave
I decided to skip the countdown challenge this week and did a 3x10 5% heavier instead. It’s “peak” week, so I want to prioritize cluster performance without destroying myself. Met con is still gonna be hardest this week too.
1 Like
Monday 3.7.22 Lower
Explosive
A1. Box jump: 6x4 (been adding about 3in height per week)
A2. Jump squat from seated position: 6x2 w/ 60 lb DB on chest
Strength
B. Front squat: 3x6(1) clusters @ 270 lb
Hypertrophy
C1. RDL: 3x10 @ 240 lb
C2. Power clean from hang: 3x10 @ 145 lb
Met con
3 rounds of 45:30 AMRAP intervals
D1. Bulgarian split squat left leg
D2. Bulgarian split squat right leg
D3. Wall sit
D4. Backward sled drag: +135lb
Damn, I survived the extra round of met con. I guess my quads were more up for the challenge after last week.
1 Like
Tuesday 3.8.22 Upper
Explosive
A1. Med ball chest pass: 6x4 @ 30 lb
A2. Plyo pushup from floor: 6x2
Strength
B. Bench press: 3x6(1) clusters @ 270 lb
Hypertrophy
C1. Close-grip bench press: 3x10 @ 205 lb
C2. Neutral-grip pullup: 3x10 @ BW +15 lb
Met con
3 rounds of 45:30 AMRAP intervals
D1. Tire hammer strike
D2. Bench dip
D3. Blast strap inverted row
D4. Plate raise to overhead: 15 lb plate
1 Like