Kranks Log

[Krankenstein]

4/27

conditioning
50-40-30-20-10
Double unders
25-20-15-10-5
Hang Power Cleans @95#
15-12-9-6-3
Strict pullups

strength
8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*After the last set, perform 35 Hand Release Deficit Push Ups

4 Sets
10 Barbell Incline Bench Press @RPE 7
-rest 0:30-
10 Seated Alternating Dumbbell Hammer Curl @RPE7
-rest 0:90-

-then-

4 Sets
12 Incline Dumbbell Chest Fly @RPE7
-rest 0:30-
10 Standing Kettlebell Crush Grip Bicep Curl @RPE7
-rest 0:90-

comments
- I took it VERY easy on the conditioning.  Especially with the pullups.  The hang power clean is easy for me and I can cycle the hell out of them...but there still is some tension on the bicep tendon.  I broke the strict pullups up A LOT just be slow and steady.  DO NOT need to blow a bicep tendon out.

- The strength stuff was ok.  I hate benching...so I didn't go very hard on it.  The crush grip KB thing was not as easy as you would think.  I do not think I would do it again as I do not see the point of it other than for a grip builder...but there are other ones I would do.  Seems like something someone came up with just for some variety. 

- Felt good after training, now home with ice on shoulders and air compression sleeves on legs.  Need to pump up the recovery for myself.

[IroNat]

Excellent report.

[Krankenstein]

(done on Concept2 BikeErg)

Lactate Threshold
2 Min at RPE3 (or 75 RPM),
1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 85-95 RPM)
2 Min at RPE1-2 (Any RPM)

4 Sets
3 Min at RPE3 (or 80 RPM)
45 Sec at RPE8 (or 100-110 RPM)
1 Min at RPE5 (or 80-90 RPM)
*No rest between sets.
Total: 30 Min

[comments]

That SUCKED on my legs....pain in the ass moving the damper up and down.  Won't be doing that shit again.

[Krankenstein]

4/29

Conditioning
5 rounds
15 Calorie Echo Bike
12 GHD Sit Ups
-then-
40 Dumbbell Snatches @50#
-then-
5 rounds
15 Calorie Echo Bike
8 Burpee Pull Ups
-then-
40 Strict handstand Push Ups

prep
3 Sets
20 Barbell Back Rack Step Ups (10 each side)
14 Dumbbell Single Arm Strict Press (7 each side)
10 Dumbbell Single Arm Bent Over Row

weightlifting
2 Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

accessory
3 Sets
50 ft Bell up single arm KB walk
:30 Double Kettlebell Overhead Flutter Kicks
50 ft Sled pull @150#

comments

[Krankenstein]

4/30

conditioning
4rds
20 cal AAB
15 dual KB front squat @ #35 ea
50ft sled push @150#
50ft sled pull @150#
15 dual KB front squat @35# ea

strength
5 Wide Stance Parallel Box Squats @ 6.5/10 RPE
5 Wide Stance Parallel Box Squats @ 7/10 RPE
5 Wide Stance Parallel Box Squats @ 8/10 RPE
5 Wide Stance Parallel Box Squats @ 9/10 RPE
5 Wide Stance Parallel Box Squats @ 10/10 RPE

accessory
4 rounds:
10 Deficit Pushups
10 Chin-Ups
10 Tricep Push down RPE 7
10 Seated Curl RPE 7
15 GHD Sit ups
10 inchworm abs with sliders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

comments
- hamstrings had NOTHING in them on the second set of squats after the sled
- went lighter on box squats and did not do wide stance.  Supra-patellar tendon pain...not gonna fuck with it.
- the accessory reminded me of boring BBing work
- glad to have day off tomorrow

[Krankenstein]

5/1

- Recovery - normally do some active recovery work but was not in the mood. 

5/2

strength
5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE

*Tempo: 3 seconds down, 2 second pause

5 Strict Barbell Press @ 6.5/10 RPE
5 Strict Barbell Press @ 7/10 RPE
3 Strict Barbell Press @ 7.5/10 RPE
3 Strict Barbell Press @ 8/10 RPE
1 Strict Barbell Press @ 9/10 RPE
1 Strict Barbell Press @ 10/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55# for set #6

5 Deadlifts @ 7/10 RPE
5 Deadlifts @ 7.5/10 RPE
5 Deadlifts @ 8/10 RPE
5 Deadlifts @ 8.5/10 RPE
5 Deadlifts @ 9/10 RPE
*5 Sit to Jump Tall Box Jumps after each set.

**Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box

conditioning
8 Rounds - 1 round every 3 mins
In 2:00 window
200m Run
odd rounds : In remainder of time: Max Pull ups
even rounds : In remainder of time: Max Push Ups
-rest 1 minute-

*Complete all with a (20/14) vest

comments
- I did not do the 2 sec pause at bottom.  I like the slower tempo front squats to help with some patellar tendonitis going on.  Felt good enough to put #30 more on bar than last week

- Strict press was good.  Shoulders feeling better as well.  Could have gone maybe 10 - 20# heavier on set #5.  Set#6 was allllll mental.  That burn set in VERY bad

- Deads felt good.  I am about #100 under where I should be.  Haven't been training them in a while so need to slowly increase.  The box jumping was a mind fuck between sets.

- That conditioning SUCKED.  By the 3rd round my calves were on fire and blown up.  I hate running so much.  I did better with pushups than I thought.  That vest wrecks you quickly

[Krankenstein]

5/3

weightlifting

3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch

*pause 1 - 2 sec in catch

strength
4 sets
10 Low row @RPE 7
-rest 60-90 seconds b/t sets-

4 sets
15 tricep pushdown @ RPE 7
-rest 60-90 seconds b/t sets-

4 sets
1-2 Legless Rope Climbs
-rest 60-90 seconds b/t sets-

conditioning
3 sets
8 Devil’s Press (2x50)
80 Double Unders
8 Devil’s Press (2x50)
-Rest 1:1 b/t set-

comments
- been a bit since I have done some full snatching.  Felt good...but was about 30 - 40# under what I should have been using

- I did not do legless rope climbs.  Just working back into rope climbs with the bicep tendon

- fucking double unders.  The cap for each round on the conditioning was 4mins.  I snuck in there only 2 of the 3 rounds.  I get too damn gassed when doing them.  A lot of people talk about how they are used to catch breath.  Don't see how that is possible

[Krankenstein]

5/4

strength
6 Bench Press @ 6/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
2 Bench Press @ 9.5/10 RPE
*After the last set, perform 40 Hand Release Deficit Push Ups (these are the last week of these)

4 Rounds
10 Alt. DB Tempo Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality RPE 7
-rest 30-60 seconds-
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-rest 30-60 seconds-
12 Incline DB Fly @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-

conditioning
3 Rounds:
30/24 Calorie Bike Erg*
400m run
30/24 Calorie Ski Erg*
25 Toes to bar
30/24 Calorie Row*
18 Burpee Box Get Over (48)

comments
- First off I HATE benching.  Shit fucks with my shoulders like nothing else.  I kept it on the lighter side because of this.  Just left it at 225# for 2 and called it a day.  The alternating into full DB was kind of a mind fuck.  Its basically 5 per side, then 10 with both.
- The second section of strength was so damn boring to me.
- The conditioning was SHIT.  More fucking running.  All sections should have only taken about 2 mins max.  My bike, row, and ski were 1:30 - 1:40.   The run was 2:30 - 3:00...fucking calves blow up so badly.  The burpee thing took longer than expected too.  Was drenched after this.  Thank god for rest day tomorrow.

[AbrahamG]

Every time this thread pops up and I see "Kranks Log", I chuckle aloud. 

[ThisisOverload]

Like a machine.

[Krankenstein]

Every time this thread pops up and I see "Kranks Log", I chuckle aloud.

Never in the history of my life has it ever been referred to as a log...   

[Krankenstein]

5/6

strength
4 JUST BELOW Parallel Wide Stance Box Squats @ 6.5/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 7/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 8/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 9/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 10/10 RPE

accessory
3 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Rope Tricep Extension@ moderate weight RPE 7
10 Bar Curl @ moderate weight RPE 7
15 Abmat Sit ups
30 sec Parallette L-sit hold
30 Flutter Kicks (each side)
30yd Offset Overhead KB Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead KB Farmer Carry (right overhead/left farmer hold)
-Rest 3 minutes b/t rounds-

conditioning
5 rounds:
2 Wall Walks
3 Power snatches (115)
4 Wall Facing Strict Handstand Push Ups
5 Clean and Jerks (115)
-then-
4 rounds:
15 Hang Power Cleans (85)
10 Box Jumps (24#)
-then-
3 rounds:
25 Overhead Squats (45#)
25' Handstand Walk

comments
- never have been a fan of box squatting.  I would always prefer to just a tempo or a pause squat.  Also not sure of the purpose of the wide stance for crossfit. 
- That accessory stuff should NOT have been done before conditioning.  That smoked the arms and shoulders WAY TOO MUCH.   I felt like I was moving through mud on the conditioning.  The time cap was 25 mins...I exceeded it...didn't care.  Headband and shirt were SOAKED.  Guess this is what sweating to the oldies feels like. 
- Have a HUGE bowl of cereal in front of me...and can't wait to take a nap.  Tomorrow is gonna have to be a bit easier...need to be able to recover.

[Krankenstein]

5/7

weight lifting

3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause in the receiving position of jerk for 3 seconds.

Accessory Work
3 Sets
:45 Double Kettlebell Overhead Flutter Kicks
50ft Sled Push Sprint

conditioning
2 sets
40 Chest to Bar Pull Ups
40 Bar Facing Burpees
40 Thrusters (95)
-rest 5 minutes b/t sets-
*Split all reps as desired

comments
- legs were toast from yesterday, as were the shoulders.  Took it easy on the clean today.
- the dual KB flutter kick was no joke.  Did this all with a friend.  One partner flutter kicks while other partner does the sled.  I fucked up and we pushed the sled for 100ft instead of 50ft.  Took the :45 regardless.
- the conditioning was good.  They were not good at pull ups, so I took the bulk of them.  the bar facing burpees was a low number for me so I cruised through them.  The thruster sucked after the first two pieces...very Fran-like in the intensity.
- Thankfully tomorrow is off day

[Krankenstein]

Conditioning
Hero WOD - Ill Will

Ill Mill (Time)
5 Rounds for Time:

500 Meter Row
20 Kettlebell Swings (70 / 53 lb)
20 Push-ups
20 Wallballs (20 / 14 lb)
20 Pull-ups

History:
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor’s degree in Political Science in 2004

Weight lifting
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

Accessory
3 Sets
10 Weighted Hanging Knee Raises
100ft Heavy Sandbag Carry @ 125# (perform 1 squat every 20 ft) (total of 5 squats)

Notes:
- Getting back after having PRP done.  Felt good to push myself a little bit.
- Trying to decide if I want to compete again.  The shoulders have been beat to shit over the years and I think its catching up to me
- Was in Orlando for the Semi-finals for CF.  I swore of competing...but being around the competitors did something (not sure thats a good thing).
- We'll see in 3 mos how the body is doing.  Taking off of shoulder for a few weeks I was forced to focus on legs....hit a 255 for 20 on squats

[oldtimer1]

Everyone has to find their own path and I respect your crossfit approach to working out. When I watch the championship on tv it appears to me that both the women and men could be on supplements. It's so impressive watching those top athletes compete.  I sometimes wish as a young man I would have gotten into Olympic lifting instead of following bodybuilding type routines. Those glossy Weider magazines got me. I think it's great that cross fit puts a lot of emphasize on the quick lifts. I just recently got back to doing power cleans to give myself a break from grinding deadlifts.  My rack is terrible due to arthritis and now my shoulder is bugging me. I think it's from using bad form catching the weight. Anyway impressive workouts of your doing and keep up the good work and watch those shoulders. So easy to damage them.

[Krankenstein]

06/06/23

Conditioning
Sesame Street
3 Sets:
3 Rounds
200m Run
Yoke Carry
-rest 5 minutes b/t sets-
*Round 1: 100ft with empty yoke
*Round 2: 50ft (120# added)
*Round 3: 25ft (180# added)

(Yoke weight is 185# empty)

Strength
In The Hole Front Squat 3-3-2-1-1-1
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE

Behind the Neck Barbell Strict Press + Barbell Strict Press 6-6-4-4-2-2
3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6/10 RPE
3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6.5/10 RPE
2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 7/10 RPE
2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 8/10 RPE
1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 9/10 RPE
1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 10/10 RPE

Sumo Deadlift + Deadlift 5x6
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE

notes:
- That yoke carry was shitty.  Couldn't believe how hard it was just doing the 25ft section.  On the flip side, coming back to the empty one felt lighter and lighter.
- Not a fan of the "in the hole" front squat.  I don't feel that you have as much tension to push the weight...kind of like starting a bench in the hole.  Positive here is that I am doing better with the front rack
- Its been a fuck-ton long time since I have done sumo deads.  Kept this light because of it.  No need to blow an adductor
- Shoulders are feeling better from the PRP....still taking it easy for it to take effect

[Krankenstein]

Everyone has to find their own path and I respect your crossfit approach to working out. When I watch the championship on tv it appears to me that both the women and men could be on supplements. It's so impressive watching those top athletes compete.  I sometimes wish as a young man I would have gotten into Olympic lifting instead of following bodybuilding type routines. Those glossy Weider magazines got me. I think it's great that cross fit puts a lot of emphasize on the quick lifts. I just recently got back to doing power cleans to give myself a break from grinding deadlifts.  My rack is terrible due to arthritis and now my shoulder is bugging me. I think it's from using bad form catching the weight. Anyway impressive workouts of your doing and keep up the good work and watch those shoulders. So easy to damage them.

Thank you...I was a bodybuilder for 20+ years.  I had always wanted to do the weightlifting...but never got a chance.  I think bodybuilding messes with the shoulders big time.  No one preaches mobility and warming up for lifting.  I think doing that people would have a lot more longevity.  A lot of people throw the weight out in front of themselves and turn it into a deadlift reverse curl.

[Krankenstein]

6/7

Conditioning

SemiFinals 23.7
15 Cal Echo Bike
15 Toes to Bar
60' sandbag carry @125#

Weightlifting

Snatch Balance 3-3-2-2-1-1
3 Snatch Balance @ 7/10 RPE
3 Snatch Balance @ 7.5/10 RPE
2 Snatch Balance @ 8/10 RPE
2 Snatch Balance @ 8.5/10 RPE
1 Snatch Balance @ 9/10 RPE
1 Snatch Balance @ 9.5/10 RPE

Power Snatch 3-2-1-1
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE

Snatch Deadlift to Mid Thigh + Snatch High Pull + Snatch 4x3
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE

Accessory
3 Sets
10 Double Kettlebell Front Rack Hold Lateral Box Step up (5 each leg)
10 Barbell Good Mornings
20 med Ball Rotational Twists (10 each side)

[Krankenstein]

6/8

Conditioning

"Cookie Monster"
8 Rounds
1000m Bike Erg
18 Dumbbell Hang Clean and Jerks (50/35)
18 Push Ups

Strength

Wide Grip Bench Press 5-5-3-3-1-1
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
*5 Chin Up after each set.

Weightlifting

Snatch Pull 5x3 (w/ straps)
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 105% 1RM Snatch
3 Snatch Pulls @ 105% 1RM Snatch

Accessory

Mini-Pump – Upper Body
3 sets
10 Seated Neutral Grip Cable Row @RPE 7
-rest 30 seconds-
15 Standing Tricep Extension @RPE 7
-rest 30 seconds-
15 Incline Dumbbell Hammer Curls @RPE 7
-Rest 2 min b/t sets-

[IroNat]

Impressive, Krankster.

[ThisisOverload]

Impressive, Krankster.

Very impressive training.

[oldtimer1]

You wrote, "A lot of people throw the weight out in front of themselves and turn it into a deadlift reverse curl." I know what you mean.  My form is terrible. When I lift I do a bodybuilding type routine then throw is a few sets of something like power cleans. Last decade I barely did them staying with simple to do deadlifts. For many decades though I always threw in power clean and push presses or even snatches.  Always would do the last set in with around 230lbs.  Now I can't imagine doing that today. Maybe if I specialized in it for weeks. Now on the rare occasion I throw some Power cleans in my and my form is terrible. The arthritis I got limits my mobility.   No amount of stretching is going to get my arms to bend for a proper rack. I should stick with split snatches.

[Krankenstein]

6/9 - active recovery

conditioning

5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2
*No rest between sets.

-Rest 1 Min-

4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)

-Rest 1 Min-

5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
Total: 30 Min

Total meters = 12020

comments
- The standing with the Bike ERG and high damper was a bitch.  I was soaked by the end of this.  Top guys were getting 14,000+ meters

[Krankenstein]

6/10

Movement Prep
3 Sets
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
50ft / arm Heavy Single Arm Kettlebell Farmer Carries
10 Double Dumbbell Chinese Row

Weightlifting
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE

Accessory Work
3 Sets
4 Half kneeling kettlebell windmill
:30-:45 Hanging Knee raise hold
:60 Sandbag Bear Hug Hold @125#

Conditioning
"Bert & Ernie"

2 sets:
300m Row
12 Thrusters (95#)
80 Double Unders
12 Thrusters (95#)
300m Row
-Rest 5 minutes between sets-

[Krankenstein]

6/11

Strength
Tempo Heel Elevated Back Squat 5x3
3 Tempo Heel Elevated Back Squats @ 6/10 RPE
3 Tempo Heel Elevated Back Squats @ 7/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause in bottom

Back Squat 1x10
10 Back Squat @ 9/10 RPE

Conditioning
"Oscar the Grouch"
40 Goblet Step Back Lunges (53#)
40 Kettlebell Swings (53#)
40 Burpee over Kettlebell (53#)
40 Toes to Bar
-rest 3 minutes-
20 Toes to Bar
20 Burpee over Kettlebell (53#)
20 Kettlebell Swings (53#)
20 Goblet Step Back Lunges (53#)

Accessory
3-4 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
30 Alternating V-Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Single KB OH Carry (left)
30 yd Single KB OH Carry (right)
-Rest 2-3 minutes b/t rounds-

Comments
- Squats felt WAY lighter than they did two weeks ago.
- The set of 10 wasn't as heavy as I wanted it to be.  Feeling an odd 'pulling' above the knee cap on the side of my replacement.  Won't fuck with it.
- The conditioning went slow.  That pull above the knee reared its head on the step back lunges.  Also, fuck burpees over a kettlebell.  What a shit-show that would be to judge.  I won't be doing those again.  The toes to bar gassed me...they are NOT things that I get gassed on.  I should have done a set of 20 easily.  I had to break at 15.  I nearly time capped on both sections.
- The accessory was also a shit show.  I only did 2 rounds.  I was mentally done at that point.