A. Squat Clean + Hang Squat Clean + 2 Front Squats + 2 Jerks; 5 complexes to a max; rest as needed
+
Open 16.2
(but want you only going through the 225# bar)
rest 7min
Then:
10 Squat Cleans for Time @ 245#
+
20min Easy Row/Bike
A. 235. Prob could have done 245.
Finished the 225# bar at 11:40. About the same maybe 5sec faster than last year. I finished 135# bar :15sec faster. Finished 185# bar :35 sec faster, compared to last year. I probably eased that last bar knowing I was gonna stop. But I was hurting. Still though, super pleased with this result.
10 Cleans @245 - 8:15... hit first rep, failed next 2 reps, took some time finished the 10. Way to long, but it best I could do.
Wednesday, December 28, 2016
December 23rd 2016
Friday, Dec 23
A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 175#
rest 4min bw sets
+
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/
+
15min Easy Row
15min Easy Bike
NO ACCESS TO GYM. MISSED WHOLE SESSION. WOULD LOVE TO REDO ON SAT 12/31.
December 22nd 2016
A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
B1. Ring FLR w/ ext rotation bias; 35 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 35 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 24 sec x3, rest 1m
C2. False Grip ring to chest hold; 24 sec x3, rest 1m
+
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders
rest 4min
4min Assault Bike for Max Cals
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
Completed A-C
Amrap 1 - 1:38ish row. 3rds + 4 burped
Amrap 2 - no assault back so ran, hard
Amrap 3 - 1:40ish row. 3rds....I went faster on this but had to transition more than 1st amrap
Amrap 4 - ran farther than 1st amrap
Wednesday, December 21, 2016
December 21st 2016
A. Split Jerk; 10 singles @ moderate to tough load; film a few and rest as needed
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
B. 20min focus that ed on Thoracic Mobility
+
2 Sets:
Row 750m @ 90+%
30 Strict HSPUs for Time
rest 5min bw sets
+
2 Sets:
Bike 1.5k @ 90+%
15 Muscle Ups for Time
rest 5min bw sets
+
2 Sets:
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now.
https://youtu.be/BDMbiZxQNks
Intervals were:
3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts,
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set
Definitely got lactic, I was drunk on the ground.
Tuesday, December 20, 2016
December 20th 2016
A. Squat Clean; build to a single (film and text to me, want to see positions)
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
B1. 50 Double Unders x 4 sets; rest 20 seconds
B2. Squat Clean @ 225#; 5 for time x 4 sets; rest 20 seconds
B3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
B1. Single leg wall assisted good mornings; 6/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 2 sets; rest 60 seconds https://www.dropbox.com/s/
+
For Time:
12 Dball over Shoulder @ 150#
24 Burpee Box Jumps @ 24"
36 Cal Row
A. worked up to 275, no misses. failed 285. Here is video:
https://youtu.be/6mIZwQ-8qZU
B1-B3 - All set were 3:35-3:40. Much more consistent. All thrusters unbroken. Used my lifting shoes today. Probably helped.
C1-C2 - Completed. Butt Burn
No access to dball. Not a lot of time. Might try to do it at home.
Monday, December 19, 2016
December 18th, 2016
For time:
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
40-30-20-10
Row calories
25-50-75-100
double unders
Did this Monday 19th. Sunday was busy.
8:30....needs to be faster. Stayed at 1350-1400 on rower whole time. Wasn't to difficult. gotta push and then just hang on. Dos were fine. missed on 75 once and 100 once.
December 17th, 2016
A. Squat Snatch; build to a tough, but perfect single (only what technique will allow)
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 165#
rest 4min bw sets
+ (rest to full recovery, if you have time)
(make-up from Tuesday)
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A. 200.... Worked up to 195 no misses. missed 200 twice, hit it the third. Wasn't forward. I think form was good. Most I've snatched since April.
AB/Snatch
Set 1 - 6:12....missed 1 rep. didn't do first snatch until 2:30ish.
Set 2 - 5:30....no misses. started about same time
11:56..... Definitely thought I had another set of 20PC at the end. Definitely would have pushed more if I didn't think that. That is first HS Walk I'd done since April as well, pretty rusty. I know thats not a priority now. If we throw them in during training here and there, It will come back quick I think. I just need to pick up the bar faster. I felt good on MU(9-6), HSPU(8-7-7-4-4), and TTB(can't remember). It's starting to come back, learning to not stand around as much I mean.
+
2 Sets:
Assault Bike 2min @ 400 watts
Then, For Time:
15 Squat Snatch for Time @ 165#
rest 4min bw sets
+ (rest to full recovery, if you have time)
(make-up from Tuesday)
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A. 200.... Worked up to 195 no misses. missed 200 twice, hit it the third. Wasn't forward. I think form was good. Most I've snatched since April.
AB/Snatch
Set 1 - 6:12....missed 1 rep. didn't do first snatch until 2:30ish.
Set 2 - 5:30....no misses. started about same time
11:56..... Definitely thought I had another set of 20PC at the end. Definitely would have pushed more if I didn't think that. That is first HS Walk I'd done since April as well, pretty rusty. I know thats not a priority now. If we throw them in during training here and there, It will come back quick I think. I just need to pick up the bar faster. I felt good on MU(9-6), HSPU(8-7-7-4-4), and TTB(can't remember). It's starting to come back, learning to not stand around as much I mean.
Friday, December 16, 2016
December 15th, 2016
A1. Smash Medial Quad (middle of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
Assault Bike 5min @ 300 Watts
Then, for time:
Row 500m
25 Burpees over the Erg
rest 6min
Assault Bike 5min @ 300 watts
Then, for time:
Run 800m
25 Burpees AFAP
The following was completed on December 16th. Everything has been pushed back a day.
A thru D completed. Some of that smashing kills me. I think it helps though.
I made this up from Sunday.
20 Push Jerk 225 for time
60 TTB for time
1:42 on the PJ. Went 15-5. Way more on first set than I though I could do. Just amrap'ed it to see what I could get.
2:01 on TTB. Went 17-18-15-10. Not too bad. Stomach started to cramp.
The conditioning I missed/skipped I will try and make up at the house. That is the perfect kind of session I can do at home. allows me to keep garage closed to keep warm.
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
Assault Bike 5min @ 300 Watts
Then, for time:
Row 500m
25 Burpees over the Erg
rest 6min
Assault Bike 5min @ 300 watts
Then, for time:
Run 800m
25 Burpees AFAP
The following was completed on December 16th. Everything has been pushed back a day.
A thru D completed. Some of that smashing kills me. I think it helps though.
I made this up from Sunday.
20 Push Jerk 225 for time
60 TTB for time
1:42 on the PJ. Went 15-5. Way more on first set than I though I could do. Just amrap'ed it to see what I could get.
2:01 on TTB. Went 17-18-15-10. Not too bad. Stomach started to cramp.
The conditioning I missed/skipped I will try and make up at the house. That is the perfect kind of session I can do at home. allows me to keep garage closed to keep warm.
December 14th, 2016
A. Ankle Work (spend 15-20min on this)
B1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
C2. False Grip ring to chest hold; 20 sec x3, rest 1m
+
30min AMRAP @ smooth manageable pace:
Row 250m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 1min @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
I had to skip Wed, I had car trouble so this was done Thursday the 15th. Started w/30MU for time. Finished 3:14. Went 5-5-5-5-3-1s to finish. PR is 2:47 from about a month ago. You had me do:
For time:
30MU
30 Snatch 135
30 PC 135
I did that first 30 in 2:47. total time for that was 11:50. Barbell was killing. But that was a month ago. Don;t know what happened today, just hit a wall and had to hit singles.
A thru C completed. Not too much report.
30min AMRAP did just over 4rds. Steady pace with 88KB. Dragged 35KB on the bear crawl.
B1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
B2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked)
C1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
C2. False Grip ring to chest hold; 20 sec x3, rest 1m
+
30min AMRAP @ smooth manageable pace:
Row 250m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 1min @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
I had to skip Wed, I had car trouble so this was done Thursday the 15th. Started w/30MU for time. Finished 3:14. Went 5-5-5-5-3-1s to finish. PR is 2:47 from about a month ago. You had me do:
For time:
30MU
30 Snatch 135
30 PC 135
I did that first 30 in 2:47. total time for that was 11:50. Barbell was killing. But that was a month ago. Don;t know what happened today, just hit a wall and had to hit singles.
A thru C completed. Not too much report.
30min AMRAP did just over 4rds. Steady pace with 88KB. Dragged 35KB on the bear crawl.
Tuesday, December 13, 2016
December 13th, 2016
A1. 50 Double Unders x 4 sets; rest 20 seconds
A2. Squat Clean @ 205#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
+
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A1 thru A3 - Took 3:10 - 3:57. Harder than last week w/cleans. Cleans took 1:05-1:40. thruster was 9/6, 10/5, 6/5/4, 11/4.
No time for tester and I was very messed up. I would need 40-60min to recover to do a big tester like that. Might try to sneak in later in week. Or maybe we can make up.
A2. Squat Clean @ 205#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 16 for time x 4 sets; rest 3-4min
+
For time:
20 power clean 115#
15 muscle ups
20 power clean 115#
30 strict hspu
20 power clean 115#
45 TTB
100 foot hs walk
A1 thru A3 - Took 3:10 - 3:57. Harder than last week w/cleans. Cleans took 1:05-1:40. thruster was 9/6, 10/5, 6/5/4, 11/4.
No time for tester and I was very messed up. I would need 40-60min to recover to do a big tester like that. Might try to sneak in later in week. Or maybe we can make up.
December 11th, 2016
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; 20 for time @ 225#
B. Muscle Ups; 30 for time in sets of 5 UB
C. TTB; 60 for time
+
30min Easy Row/Run/Assault Bike
+
30min Mobility Work
Missed. Had garage sale and a going away party for someone that we hosted. FML. gonna work mobility in this week. Might try to steal these testers in as well. Spread them out.
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; 20 for time @ 225#
B. Muscle Ups; 30 for time in sets of 5 UB
C. TTB; 60 for time
+
30min Easy Row/Run/Assault Bike
+
30min Mobility Work
Missed. Had garage sale and a going away party for someone that we hosted. FML. gonna work mobility in this week. Might try to steal these testers in as well. Spread them out.
December 10th, 2016
A. Squat Snatch (from ground); 10 for time @ 155# x 4 sets; rest 3-4min bw sets
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 105#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 145#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 295#
A. 1:20, 1:28, 1:12, 1:48. Had 2 misses on the last.
Row/Snatch - still tough. gotta keep moving the bar. took right at 11min
AB/PC - AB was steady as was PC. right at 10min to complete
Run/DL - Again, easiest. 9min
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 105#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 145#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 295#
A. 1:20, 1:28, 1:12, 1:48. Had 2 misses on the last.
Row/Snatch - still tough. gotta keep moving the bar. took right at 11min
AB/PC - AB was steady as was PC. right at 10min to complete
Run/DL - Again, easiest. 9min
December 8th, 2016
A. Power Clean; 2.2 x 4 sets; rest 20 seconds; rest 2:40 bw sets
B. Push Jerk x3 + Split Jerk x3; 5 complexes to a tough complex; rest as needed
+
3 Rounds for Time:
21 C2B
15 Strict HSPUs
9 Squat Snatch @ 155#
+
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. 225, 225, 235, 245. Numbers starting to go up more. Just gotta keep hitting it.
B. Took from the ground. Finished at 235 or 245. Limiter is definitely the push jerk.
No time for tester. I need more crossover sym
B. Push Jerk x3 + Split Jerk x3; 5 complexes to a tough complex; rest as needed
+
3 Rounds for Time:
21 C2B
15 Strict HSPUs
9 Squat Snatch @ 155#
+
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
A. 225, 225, 235, 245. Numbers starting to go up more. Just gotta keep hitting it.
B. Took from the ground. Finished at 235 or 245. Limiter is definitely the push jerk.
No time for tester. I need more crossover sym
December 7th, 2016
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
20min AMRAP:
500m Row
30 Double Unders
500m Ski
10 Burpees over Erg
Smashing/Strecthing complete. Hurt so bad. Did smashing with barbell on bench, horrendous.
Amrap - 3rds + 267m ski. I was pretty steady throughout. Rows were 1:52-1:53. DUs unbroken. Ski was 1:58-2:02. Ski got tough. I tried to do burps fast to get them over. Didn't stand up just quick hop over erg.
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch
+
20min AMRAP:
500m Row
30 Double Unders
500m Ski
10 Burpees over Erg
Smashing/Strecthing complete. Hurt so bad. Did smashing with barbell on bench, horrendous.
Amrap - 3rds + 267m ski. I was pretty steady throughout. Rows were 1:52-1:53. DUs unbroken. Ski was 1:58-2:02. Ski got tough. I tried to do burps fast to get them over. Didn't stand up just quick hop over erg.
December 6th, 2016
A1. 50 Double Unders x 4 sets; rest 20 seconds
A2. Squat Clean @ 185#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 15 for time x 4 sets; rest 3-4min
+
5 Rounds for Time:
6 DBall Over Shoulder @ 150#
9 Burpee Box Jumps
12 Strict HSPUs
A1 thru A3 - total time was between 2:35-3:20. Hurtin. did all singles on cleans, took :42-1:00. thrusters we unbroken, 10/5, 11/4, 9/6.
No access to DBall. so did the burpee BJ and SHSPU. 9:30. HSPU got tough. I was breaking those up.
A2. Squat Clean @ 185#; 8 for time x 4 sets; rest 20 seconds
A3. Thrusters @ 115#; 15 for time x 4 sets; rest 3-4min
+
5 Rounds for Time:
6 DBall Over Shoulder @ 150#
9 Burpee Box Jumps
12 Strict HSPUs
A1 thru A3 - total time was between 2:35-3:20. Hurtin. did all singles on cleans, took :42-1:00. thrusters we unbroken, 10/5, 11/4, 9/6.
No access to DBall. so did the burpee BJ and SHSPU. 9:30. HSPU got tough. I was breaking those up.
December 4th, 2016
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; build to a heavy triple
+
20 Cal Skierg
20 GHDSUs
20 STOH @ 165#
Rest 2min
x3 Sets @ fastest sustainable pace possible
+
20 Cal AB
20 TTB
20 Strict HSPUs
Rest 2min
x3 Sets @ fastest sustainable pace possible
Could not find an open gym the times I could get there. Missed completely.
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Push Jerk; build to a heavy triple
+
20 Cal Skierg
20 GHDSUs
20 STOH @ 165#
Rest 2min
x3 Sets @ fastest sustainable pace possible
+
20 Cal AB
20 TTB
20 Strict HSPUs
Rest 2min
x3 Sets @ fastest sustainable pace possible
Could not find an open gym the times I could get there. Missed completely.
December 3rd, 2016
A. Squat Snatch from blocks (at knee); 1.1.1.1.1 x 5 sets; rest 10 sec; rest 3min
B. Hover Squat Snatch (2" off ground); 1.1.1 x 5 sets; rest 10 sec; rest 3min
C. Deadlift @ 31x1; 2-3 reps x 5 sets; rest 2:30
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 95#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 135#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 275#
B. Hover Squat Snatch (2" off ground); 1.1.1 x 5 sets; rest 10 sec; rest 3min
C. Deadlift @ 31x1; 2-3 reps x 5 sets; rest 2:30
+
5 Rounds:
Row 1min @ 1:55 pace
10 UB Power Snatch @ 95#
+
5 Rounds:
Assault 1min @ 375 watt pace
10 UB Power Cleans @ 135#
+
5 Rounds:
Run 1min @ moderate pace
10 UB Deadlifts @ 275#
A. Worked from 155-180. Didn't feel great at 180, just felt off.
B. 165-185. A little heavier than last week.
C. 385-415. Starting heavier than previous weeks and finished heavier as well.
Row/Snatch - Rowing wasn't as bad as I thought. Snatched were tough but unbroken.
AB/PC - Same here. I thought AB would be harder but maintained well. PC done.
Run/DL - Easiest of the 3.
Saturday, August 6, 2016
Aug 3 - Aug 6
Scap Routine: go through this 3x https://www.youtube.com/watch?
+
A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
+
5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
+
Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
Thursday, Aug 4+
A. Split Jerk; build to a tough single (but something that your wrist is okay with)
B1. Close Grip Bench Press; 6-8 reps x 4 sets; rest 1min
B2. Strict C2B Pull-ups; accumulate 8 reps x 4 sets; rest 2min
+
5 Sets:
3 Weighted Pull-ups
3 Strict Chest to Bar Pull-ups
9 Chest to Bar Pull-ups
rest 30 seconds
5 BMU
rest 3min
+
Assault Bike 10 Seconds @ 1100 watts
rest 1min
x25 sets
*if you fail to hit 1200 watts, rest 3min and start back where you left off
A. Work to 285. Didn't feel powerful, no pop.
B1. 205 and 8 reps for 3 sets. 215 last set
B2. Completed
Pull up sets were ok. did 55# WTD. Hand tore on last set of BMU so only did 2.
Assault Bike crushed me. Did 15 sets, then was dropping below 1100. waited did 2 sets, was done, had to leave. Brutal.
25min EMOM:
Min 1: 40 Sec Assault @ 350-400 watts
Min 2: 10-15 Toes to Bar
Min 3: 100' Reverse Sled Drag
Min 4: 15-20 Sit-ups
Min 5: 40 Sec Row @ 1:55 pace
+
25min EMOM:
Min 1: 100' Farmers Carry
Min 2: 45 Sec Arch Body Hold
Min 3: 100' Sled Push
Min 4: 45 Sec Bent Knee Hollow Hold
Min 5: 100' Waiters Carry
Completed both of these. I think the waiters carries are nothing neck/shoulder. Anything single arm overhead is bothering it.
Friday, Aug 5
A. Squat Clean + 2 Hang Squat Cleans + 3 Front Squats; 6 complexes @ moderate load; rest as needed
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
+
For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
B1. Deadlift; 2 reps x 5 sets; rest 60 seconds (heavier load than last week)
B2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds
C1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds
C2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds
D1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds
D2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds
+
For Time:
100 Wall Balls
75 Cal Row
50 Thrusters @ 95#
25 Cal Assault
A. No cleans, wrist.
B1. 405 for all sets. last week I worked up to a final set of 415. So 405 for all is decent.
B2. DoneC1.
C2.
A1. L-Sit on Rings; 30 sec x 5 sets; rest 40 seconds
A2. Tuck-ups; 20 reps x 5 sets; rest 40 seconds
+
Row 500m
*Row paces are adjust as follows:
100m @ 1:50
100m @ 1:45
100m @ 1:40
100m @ 1:35
100m @ max effort
rest 3min
x7 total sets
A1. Completed. Very difficult, can really feel these.
A2. Completed. Tough.
Completed. But went 1:55, 1:50, 1:45, 1:40, 1:35. That last 100m is super tough to get under 1:35. 500m is ending 1:45-1:46
Thursday, June 16, 2016
Movement and Recovery
Tuesday, Jun 7
A1. Band resisted partial pistols to bench; 3 slow controlled repsx3/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 3 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 3 sets; rest 1min https://www.youtube.com/watch?
B1. 1/4 squat walk w/ band @ knee for 15m x 3 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 3 sets; rest 0
B3. Banded Side Lying Clamfor 15 reps x 3 sets; rest 0 https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations 15 reps x 3 sets; rest 0 https://www.youtube.com/watch?
+
Assault Bike 10 Sec @ 100%
rest 2min
x8 sets
+
Row 15 Sec @ 100%
rest 2:45
x8 sets
Completed. AB wasn't too bad, was getting up to 100-103rpm. Didn't really know how to gauge. Row, again didn't really know what to look at. was able to get to 1:18-1:20 most of the time.
Wednesday, Jun 8
A1. Hanging Alternating Leg Raise; 8 reps/side x 4 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 4 sets; rest 1min
B. Negative body levers; accumulate 10 slow controlled reps not for time
C1. GHD sit ups; 20 reps x3; rest 1 min
C2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 10min @ 250 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)"
A2. Hollow Rocks; 30 seconds continuous x 4 sets; rest 1min
B. Negative body levers; accumulate 10 slow controlled reps not for time
C1. GHD sit ups; 20 reps x3; rest 1 min
C2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 10min @ 250 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)"
Surprisingly tough core work. Rows completed, forgot to take 3min rest between 3 and 4. Rough. I will not make that mistake twice. AB was tough but bearable.
Thursday, Jun 9
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
6min Row (heart rate bw 120-130)
6min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
6min Row (heart rate bw 120-130)
6min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
Not too much to report other than i almost have all the cars memorized. Yay!
Friday, Jun 10
A1. Goblet Tempo Squats @ 3030; 10 reps x 3 sets; rest 30 seconds
A2. Sled Drag; 2min continuous x 3 sets; rest 30 seconds
A3. Rear Foot Elevated Split Squat w KBs in Front Rack @ 2020 tempo; 6-8 reps/side x 3 sets; rest 30 sec (light load)
A4. Assault Active Recovery for 3min x 3 sets; rest 30 sec
+
Assault 5 Sec @ 100%
Assault 55 sec easy
x8
rest 3min
x 3 total sets
A1. Goblet Tempo Squats @ 3030; 10 reps x 3 sets; rest 30 seconds
A2. Sled Drag; 2min continuous x 3 sets; rest 30 seconds
A3. Rear Foot Elevated Split Squat w KBs in Front Rack @ 2020 tempo; 6-8 reps/side x 3 sets; rest 30 sec (light load)
A4. Assault Active Recovery for 3min x 3 sets; rest 30 sec
+
Assault 5 Sec @ 100%
Assault 55 sec easy
x8
rest 3min
x 3 total sets
Good work for the legs. Used 70KB for goblet. 50# on sled. Used 2 35KB for RFESS. AB all good. Gonna start trying to track how high i can get Watts and cals.
Saturday, Jun 11
"* https://vimeo.com/
https://vimeo.com/
(go through 2x)
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Ring Support Hold in Full External Rotation; 20 sec x 4 sets; rest 40 seconds
B2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 40 sec
C1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec
C2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec
C3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds
"* https://vimeo.com/
https://vimeo.com/
(go through 2x)
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Ring Support Hold in Full External Rotation; 20 sec x 4 sets; rest 40 seconds
B2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 40 sec
C1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec
C2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec
C3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds
Completed. The face down pass throughs irritate my shoulder, gonna leave those out. No pain from leg work yesterday. Positive.
Sunday, Jun 12
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Shin Box Switches w Hip Extension; 5 res/side x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Pigeon Walk; 6 steps/leg x 4 sets; rest 10 sec
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec
B3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
C. Banded Ankle Distraction Stretch; 3-4min/ankle
+
45min Easy Row/Run/Bike (keeping HR bw 130-140)
A2. Shin Box Switches w Hip Extension; 5 res/side x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Pigeon Walk; 6 steps/leg x 4 sets; rest 10 sec
B1. Bent Knee Hollow Hold; 45 sec x 4 sets; rest 10 sec
B2. Side Plank Holds; 20 sec/side x 4 sets; rest 10 sec
B3. Stability Ball Stir the Pots; 10 reps/each way x 4 sets; rest 10 sec
B4. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
C. Banded Ankle Distraction Stretch; 3-4min/ankle
+
45min Easy Row/Run/Bike (keeping HR bw 130-140)
Complete. I hate Pigeon walk. Still no pain in hips/legs from Friday.
Monday, Jun 13
off
Tuesday, Jun 14A1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 4 sets; rest 1min
A4. Supine Leg Whip; 8 reps/leg x 4 sets; rest 1min https://www.youtube.com/watch?
B1. 1/4 squat walk w/ band @ knee for 15m x 4 sets; rest 0
B2. 1/4 squat walk w/ band @ ankle for 15m x 4 sets; rest 0
B3. Banded Side Lying Clam; 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?
+
Assault Bike 10 Sec @ 100%
rest 2min
x10 sets
+
Row 15 Sec @ 100%
rest 2:45
x10 sets
Complete. AB and Row is getting rough. AB was up to 1456 Watts every set. total cals 118. Rows were about the same as last week. More powerful though first few sets.
Wednesday, Jun 15 A1. Hanging Alternating Leg Raise; 8 reps/side x 5 sets; rest 1min
A2. Hollow Rocks; 30 seconds continuous x 5 sets; rest 1min
B. Negative body levers; accumulate 14 slow controlled reps not for time
C1. GHD sit ups; 20 reps x4; rest 1 min
C2. Arch body complexes; 4 reps x4; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
+
Row 1k @ 1:56/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
+
Assault 12min @ 260 watts
+
Spinal Movement Work:
A1- Iron Cross; 20 reps x4; rest 20 seconds
A2- Rollovers; 20 reps x4; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x4; rest 20 seconds
A4- Supine windshield wipers; 10 reps x4; rest 20 seconds
A5- Inch worm walks; 3 reps x4; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x4; rest 20 seconds
A7- Standing torso twists; 10 reps x4; rest 20 seconds
A8- Bent over torso twists; 10 reps x4; rest 20 seconds
A9- Arch body hold; 30 seconds x4; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x4; rest as needed
(get as much of a deep flex of the lower spine as possible)"
Serious AB destroyer. Rows were rough but i survived. 1:55.8 about each time. AB was a mental game really above 260-270 whole time. So hot in the gym.
Thursday, Jun 16 A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 5 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 5 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 5 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 5 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
7min Row
7min Locomotion work (watch video: https://www.youtube.com/watch?
x3 sets
Sunday, May 29, 2016
TTT Assessment
Tuesday, May 24
A. Assisted german hang
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang
B. Prone pass throughs with PVC
notes: begin with hands at a comfortable distance apart. maintain full grip on the PVC and only move your hands in if you can maintain perfect mechanics. get your hands as close as you will allow. Then repeat the process in eagle grip)
C. Face down PVC lifts from prone position
notes: Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoudlers.
D. Planche lean - 10 seconds
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.
E. Push ups
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
F. Reverse wrist plank holds
notes: begin on wall, progress to kneeling, progress to floor
G. KB bent press
notes: 3 moderate load reps on each side maintaining straight legs through the movement
H. Back to wall shoulder flexion
notes: Slide your hands up the wall as high as you can get them while maintaining contact with low back against the wall
I. Single arm waiters Carry
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
J. Back bridge attempt
notes: begin with feet elevated and get into as deep of a bridge as you can
+
30 min time trial row (record peak and average heart rate, record total meters and average 500m pace)
https://youtu.be/p8MFYRZ3XEs
30min row - 7568m
6min - 1:55.6 pace
12min - 1:58.9
18min - 2:00.2
24min - 2:00.3
30min - 1:59.6
Notes: No HR monitor. Tried not to pace and just went off feel. 60min row test this time last year was 14190m
Wednesday, May 25
A. Sorensen Hold: AMSAP (no film)
B. Standing single leg good morning with knees touching
notes: Use PVC, ensure working leg stays completely locked out, and ensure no lumbar flexion
C. Seiza sit
notes: from a rear 45 degree view. Ensure that your heels are touching and sit down as deep as you can maintaining that position. Do not let your heels come apart
D. Barefoot caveman squat
E. Cossack Squat
notes: Maintain a neutral working foot and neutral hips through the movement
F. Active straight leg raise
notes: Ensure both legs are completely straight and dorsiflexed through the movement
G. Hawaiian Squat
notes: go as deep as you can and film both legs
H. In-line Lunge
notes:
I. Elevated Step Down
notes: Film from front view. Step down to the side of the box with your foot landing directly next to the elevated foot
J. Lateral Crossover Step Up
notes: Take the movement to the highest box you can get to while only using the top leg. Lift the toe of the non working leg to ensure only your high leg is doing the work
K. Lateral Crossunder Lunge
notes: Go as deep into the lunge as you can and use a furniture slider or frisbee to allow your leg to slide easily on the floor
https://youtu.be/HBOwzRmsCRo
Sorensen Hold - 2:47. Hold from this time last year 3:31.
Thursday, May 26
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
5min Row
5min Locomotion work (watch video: https://www.youtube.com/watch?v=ufAUAYrxfIY)
x3 sets
Notes: Not to much here, other than I REALLY feel those stall bars. I've also been hitting some extra CARs each night. Not the whole thing, but maybe 6-8 movements.
Friday, May 27
A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg)
C. Box Jump w/ step down: 5 reps @ each height: / 20" / 24" (side)
D1. Hanging L hold; amsap unbroken (rest 1min)
D2. 5 min amrap TTB (record total reps and reps per min)
E. Bent knee Hollow Hold
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+
2k row time trial (record split per 250m, record peak and average heart rate)
https://youtu.be/2iHCTugkqvo
Parallette Hold - :58(video)
Hanging L Hold - :52
TTB - 96 total reps....was stopping to write down as i went
1min - 24
2min -20
3min - 19
4min - 15
5min - 18
2K Row - 7:08.7....definitely a PR. My best 7:14-7:16. Tried not to pace, just went for it.
500m - 1:44.9
1000m - 1:46.2
1500m - 1:48.6
2000m - 1:49.0
Saturday, May 28
A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form
C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 - film 1 light complex from the side emphasizing perfect form
E. Wallball: 15 reps unbroken from 45 degree rear view
F. Perform 10 unbroken thrusters @(45/95/135)
notes: Only go up in weight if the 10 reps are easy to do unbroken and you're sure that you can get the next 10 unbroken as well
G. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)
H. American KB Swing - perform 10 UB reps @ 53#
I. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine
J. 1- Arm KB OH Squat - perform 2 reps per side with moderate load from front and side view
K. 2- arm KB OH squat - perform 2 reps from front and side view
https://youtu.be/pjh-UJAyaoI
https://youtu.be/fPj0omSwqbY
https://youtu.be/s2FrnEYean8
https://youtu.be/pxPVFe1_qIQ
https://youtu.be/2TKvQ6DuVXQ
Sunday, May 29
A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders
B2. Max reps strict hspu; rest 1min
B3. Max reps kipping hspu in 5 min (record number of reps in each min)
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)
C2. Wtd pullup - build quickly to tough single.
C3. Amrap unbroken strict pull ups; rest 1min
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set)
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day)
D2. Wtd ring dip - build quickly to tough single
D3. Amrap unbroken strict ring dips
Haven't done yet. Probably won't be able to do for a little bit. Shoulder/collarbone issue
A. Assisted german hang
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang
B. Prone pass throughs with PVC
notes: begin with hands at a comfortable distance apart. maintain full grip on the PVC and only move your hands in if you can maintain perfect mechanics. get your hands as close as you will allow. Then repeat the process in eagle grip)
C. Face down PVC lifts from prone position
notes: Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoudlers.
D. Planche lean - 10 seconds
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.
E. Push ups
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
F. Reverse wrist plank holds
notes: begin on wall, progress to kneeling, progress to floor
G. KB bent press
notes: 3 moderate load reps on each side maintaining straight legs through the movement
H. Back to wall shoulder flexion
notes: Slide your hands up the wall as high as you can get them while maintaining contact with low back against the wall
I. Single arm waiters Carry
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
J. Back bridge attempt
notes: begin with feet elevated and get into as deep of a bridge as you can
+
30 min time trial row (record peak and average heart rate, record total meters and average 500m pace)
https://youtu.be/p8MFYRZ3XEs
30min row - 7568m
6min - 1:55.6 pace
12min - 1:58.9
18min - 2:00.2
24min - 2:00.3
30min - 1:59.6
Notes: No HR monitor. Tried not to pace and just went off feel. 60min row test this time last year was 14190m
Wednesday, May 25
A. Sorensen Hold: AMSAP (no film)
B. Standing single leg good morning with knees touching
notes: Use PVC, ensure working leg stays completely locked out, and ensure no lumbar flexion
C. Seiza sit
notes: from a rear 45 degree view. Ensure that your heels are touching and sit down as deep as you can maintaining that position. Do not let your heels come apart
D. Barefoot caveman squat
E. Cossack Squat
notes: Maintain a neutral working foot and neutral hips through the movement
F. Active straight leg raise
notes: Ensure both legs are completely straight and dorsiflexed through the movement
G. Hawaiian Squat
notes: go as deep as you can and film both legs
H. In-line Lunge
notes:
I. Elevated Step Down
notes: Film from front view. Step down to the side of the box with your foot landing directly next to the elevated foot
J. Lateral Crossover Step Up
notes: Take the movement to the highest box you can get to while only using the top leg. Lift the toe of the non working leg to ensure only your high leg is doing the work
K. Lateral Crossunder Lunge
notes: Go as deep into the lunge as you can and use a furniture slider or frisbee to allow your leg to slide easily on the floor
https://youtu.be/HBOwzRmsCRo
Sorensen Hold - 2:47. Hold from this time last year 3:31.
Thursday, May 26
A. CARs (full body...follow video I sent)
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec
C. PAILs/RAILs of Hips (do both front and back leg)
+
5min Row
5min Locomotion work (watch video: https://www.youtube.com/watch?v=ufAUAYrxfIY)
x3 sets
Notes: Not to much here, other than I REALLY feel those stall bars. I've also been hitting some extra CARs each night. Not the whole thing, but maybe 6-8 movements.
Friday, May 27
A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg)
C. Box Jump w/ step down: 5 reps @ each height: / 20" / 24" (side)
D1. Hanging L hold; amsap unbroken (rest 1min)
D2. 5 min amrap TTB (record total reps and reps per min)
E. Bent knee Hollow Hold
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+
2k row time trial (record split per 250m, record peak and average heart rate)
https://youtu.be/2iHCTugkqvo
Parallette Hold - :58(video)
Hanging L Hold - :52
TTB - 96 total reps....was stopping to write down as i went
1min - 24
2min -20
3min - 19
4min - 15
5min - 18
2K Row - 7:08.7....definitely a PR. My best 7:14-7:16. Tried not to pace, just went for it.
500m - 1:44.9
1000m - 1:46.2
1500m - 1:48.6
2000m - 1:49.0
Saturday, May 28
A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form
C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)
D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 - film 1 light complex from the side emphasizing perfect form
E. Wallball: 15 reps unbroken from 45 degree rear view
F. Perform 10 unbroken thrusters @(45/95/135)
notes: Only go up in weight if the 10 reps are easy to do unbroken and you're sure that you can get the next 10 unbroken as well
G. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)
H. American KB Swing - perform 10 UB reps @ 53#
I. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine
J. 1- Arm KB OH Squat - perform 2 reps per side with moderate load from front and side view
K. 2- arm KB OH squat - perform 2 reps from front and side view
https://youtu.be/pjh-UJAyaoI
https://youtu.be/fPj0omSwqbY
https://youtu.be/s2FrnEYean8
https://youtu.be/pxPVFe1_qIQ
https://youtu.be/2TKvQ6DuVXQ
Sunday, May 29
A. With a 95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders
B2. Max reps strict hspu; rest 1min
B3. Max reps kipping hspu in 5 min (record number of reps in each min)
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)
C2. Wtd pullup - build quickly to tough single.
C3. Amrap unbroken strict pull ups; rest 1min
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set)
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day)
D2. Wtd ring dip - build quickly to tough single
D3. Amrap unbroken strict ring dips
Haven't done yet. Probably won't be able to do for a little bit. Shoulder/collarbone issue
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