August 22nd, 2017

A. Squat Snatch; accumulate 10 singles (choose load based on feel - be patient) 
B. Hang Squat Clean; 6 singles accumulated based on feel
C1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 4sets; rest 1min bw sides - https://www.youtube.com/watch?v=i3jP1t2-ngo
C2. KB Front Rack Cossack Squats; 8/side x 4 sets; rest 90 seconds 
+
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
9 Thrusters @ 95# 
6 Burpees Over Bar 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
12 Wall Balls @ 30# 
6 Burpee Box Jumps (20")
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
10 Alt Db Snatch @ 70# 
6 DB Walking Lunge Steps @ 70# 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
5min AMRAP: 
5 UB Deadlift @ 275-335# (based on feel) 
6 KB OH Walking Lunge Steps @ 53/hand

A. 115,135,145,155,165,175,175,185,185,190.....unless it felt perfect i redid the weight. all felt good. 
B. 165,185,205,215,215,225.....definitely don;t have the pop coming out of the hole like i use to. felt good to get under some weight though.
C1. Completed
C2. Completed.....I did this first as I was warming up

AMRAP 1 - 3rd + 9+2
AMRAP 2 - 3rd
AMRAP 3 - 3rd + 10
AMRAP 4 - 5rd

I did same time domain as last week. It totally kicked my ass last week and only did 3 amraps so wanted to build on it. Shockingingly I felt really good. Was able to stay more aerobic this and got more reps than last week. Feels good to seemingly make some progress. 

August 20th, 2017

A. Strict MU Practice; accumulate reps based on how you feel
B. Snatch Pull + 2 Snatch RDL @ 32x1; 5 complexes; rest 2min 
+
3 Sets: 
10 DB Power Cleans @ 60# 
30' WalkingLunge in Front Rack 
15 TTB 
rest 60 seconds
10 DB Power Snatch (alt arms) @ 60#
30' Walking Lunge in Front Rack 
15 BMU
rest 4min bw sets to ensure quality reps 
+
C. Shoudler extension plank hold; 20 seconds x3; rest as needed
D. Assisted german hang; 20 seconds x3; rest as needed
+
20min of Shoulder Mobility work 

A. Just did 12-15 while I warmed up. doubles and singles. 
B. 205,225,235,235,245......might have bothered the thumbs more than anything. tried to hit good positions. 

1st set - 1:15, 1:06 (5 BMU)
2nd set - 1:09, :59 (6 BMU)
3rd set - 1:04, :59 (7 BMU)


did this on monday 08/21. full truth, I went to Braves game with some buddies and got college drunk Saturday night. I mean i t was bad. Took all day Sunday to recover. Still wasn't totally right, thats why I lowered the BMUs. Pray for me. 

August 19th, 2017

A. Landmine Rotations; 8 reps/side x 5 sets; rest 60 seconds 
B. Plank Cone Reach; 6/arm x4 sets; rest 90 seconds 
C1. Band Resisted Leg Scissors; 8 reps/side x 4 sets; rest 1min - https://www.youtube.com/watch?v=N_e42OX6blU
C2. Groin Rocks w Int Rot; 8 slow controlled reps x 4 sets; rest 1min https://www.youtube.com/watch?v=6yef5dangSs
+
3 min Row @ 2:00
3 min Bike @ 275 watts 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
4 sets:
2 min Bike @ 425 
1min Row @ 2:02 
1min Ski @ 2:07 
+
2 sets:
1 min Bike @ 600 watts 
1 min Row @ 2:02 
1 min Ski @ 2:07 
+
5 min Bike @ 275 watts


A. Just used a 25# plate. Tony helped me a bit. 
B.
C1.
C2. will do these later this week. 


The intervals were better than last week. Found a good pace on the bike. These were just right, anymore I might have blown up. Recovered well on the other pieces. 

August 18th, 2017

A. Clean Pull; 8 signles at tough lload 
B. Back Squat w Chains from Box; 5,3,1, 5,3,1; rest 3min 
+
Row 1k, into: 
6 Rounds for Time: 
10 Clean and Jerks @ 115# 
15 Wall Balls @ 30# 
+
C. Elbow to Knee Rolls; 6 reps/side x 3 sets; rest as needed https://www.youtube.com/watch?v=yDVIcEVSAkk
D1. Single Leg Hip Thrust w Iso Hip Flexion; 8 reps x 5 sets; rest 45 seconds - https://www.youtube.com/watch?v=UEneS5faHhI
D2. Groin Shifts; 8 reps/side x 5 sets; rest as needed - https://www.youtube.com/watch?v=bu9v_GSotew


A. 275, 295, 295, 305, 305, 315, 325, 335....feeling it out
B. 275, 305, 335, 305, 335, 365......felt good, more each week

Tester - 17:04. I used a 20# ball. 30# would have made it 25+ minutes. Wanted to stay moving. Did WB unbroken. C&J doubles the whole way.

Didn't have time for movement work. Will work it in later in the week.

August 16th, 2017

A. Push Press; 5x5; rest 3min bw sets 
B. Strict Supinated Grip Pull-ups @ 21x1; 4-5 reps x 4 sets; rest 2min 
+
3 Rounds: 
Run 200m 
12 C2B Pull-ups 
12 STOH @ 135#
rest 5min 
3 Rounds for Time: 
12 Cal Row 
6 Ring Muscle Ups 
6 STOH @ 165#
rest 5min 
3 Rounds for Time: 
12 Cal Ski
6 BMU 
6 STOH @ 195#

A. 165,185,195,205,205.....good working weights felt good
B. 35,40,45,50.....didnt really know what weight to use. probably 50-60

1st - 6:33
2nd - 6:04
3rd - 5:37

all of these kicked my ass. Heat/humidity. I'm not that bad out of shape. I promise. 

August 15th, 2017

A. Low Hang Squat Snatch; accumulate 8 singles (choose load based on feel - be patient) 
B. Squat Clean; 6 singles accumulated based on feel
C1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - https://www.youtube.com/watch?v=i3jP1t2-ngo
C2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds 
+
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
9 Thrusters @ 95# 
6 Burpees Over Bar 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
12 Wall Balls @ 30# 
6 Burpee Box Jumps (20")
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
10 Alt Db Snatch @ 70# 
6 DB Walking Lunge Steps @ 70# 
rest 4min 
Assault 2min (increase pace every 30 sec - 250, 300, 350, 400), into: 
4min AMRAP: 
5 UB Deadlift @ 275-335# (based on feel) 
6 KB OH Walking Lunge Steps @ 53/hand


A. 145,145,155,160,165,170....all these felt good
B. 1165,185,195,195,205,205......first sq clean since January, felt good

Nothing too heavy on A or B but good working weights. 

C1. Complete - Feel the burn
C2. Complete used 25# KB, No hip, leg, or back pain. 

AMRAP 1 - 3rd + 9......didnt feel terrible on bike, then this kicked my ass
AMRAP 2 - 2rd + 12.....the 30# is killing me, can't stay aerobic with that thing, unbroken, SLOW on bbj
AMRAP 3 - skipped, time
AMRAP 4 - 4rd....used 275 for dl and 25# KB in each hand. Definitely need some thoracic work to get ready for weight and movement like double OHS KB. 

Hard to tell if heat/humidity is just kicking the shit out of me or the training. probably a combo now that we getting more barbell work involved. 

Still, feeling ok. 

April 26th 2017

AM 
30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x10 sets 
(40 total min) 

PM 
For Time: 
50 TTB 
50 SHSPUs 
50 C2B 


Left leg really started bothering me last night. Sharp pain in left leg/hip. Don't want to do any form of squatting. Not gonna lie, I'm pretty bummed and deflated. 


AM

COMPLETED!!! total mental warfare. Hit all my numbers though. Row was 1:39.7-1:40.9. The first 2 pulls determined where I finished. AB was good. DUs fine. 10 burpees each time, 13 last set. 

April 25th 2017

A. Power Clean; 1.1.1.1 x 4 sets; rest 15 sec; rest 3min (keep load moderate and focus on quality reps) 
B. Squat snatch; 6 singles @ light load; rest 2min 
C. Squat clean; 10 reps @225# - rest 2 min
D. Back Squat; 2 reps @ 41x1 tempo x 4 sets; rest 3min 
+
4 Sets: 
Assault Bike 15 Seconds @ 1000 watts 
rest 45 seconds 
9 Thrusters @ 115-135# 
rest 90 seconds 
+
4 Sets: 
Assault Bike 15 Seconds @ 1000 watts 
rest 45 seconds 
9 UB Deadlifts @ 275# 
rest 90 seconds 


A. Didn't want to clean. Want to wait longer on wrist. Clean Pulls 265, 275, 275, 285
B. Power Snatch w/bar
C. No squat clean
D. Tried Box squats 225, 255, 275, 275

1st interval sets:
Did 70# KBS instead of thruster, didn't want to squat. These were good. Recovered pretty well in between 

2nd interval sets:
Done. Felt decent. Recovered just enough each time. 

April 23rd 2017

A. False Grip WEIGHTED Ring Pull-up; 2.2.2 x 4 sets; rest 20 sec; rest 2:40min 
B. Weighted Ring Dip; 4.4 + 6 sec support hold on last rep of second cluster x 4 sets; rest 20 sec; rest 2:40min 
+
Run 800m @ 3:30 total pace
directly into: 
5 Rounds for Time (you can use weighted vest if you'd like): 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
rest 6min 
x2 sets (record total time for both sets for me)

A. 26, 35, 40, 45.....didnt really know what to use. 
B. 45, 50, 55, 61

1st interval set - 7:45 total time. It started downpour so I did AB for 3:30 @ 340watt. started pull-ups at 3:40

2nd interval set - 8:02 ran 800m finished 3:39. Started pull-ups at 4:10. 

Felt good on these. 

April 22nd 2017

Row 1k @ 1:47 pace
rest 1min
Ski 1k @ 1:55 pace
rest 1min
Bike 50 Cals @ 440 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x5; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 25 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 30 seconds x4; rest 1 min

Hip/Left leg bothering me. Pain in left leg is back. 

I did conditioning from Friday morning. the 10/10/10/10. Then did all movement work from Friday and AM and today. All good, upper body feeling good. 

April 21st 2017

AM 
A1. Tuck Front Lever Negative; 6 seconds x 2 sets; rest 45 seconds 
A2. Single Arm Waiters Carry; 20 sec/side x 2 sets; rest 45 seconds 
A3. Side Plank Rotations; 8 reps x 2 sets; rest 90 seconds 
B1. Single Arm Bridge Hold; 20 sec/side x 2 sets; rest 45 seconds 
B2. Shoulder Extension Plank Hold; 20 sec x 2 sets; rest 45 seconds https://www.youtube.com/watch?v=LlZ5NsJzw5s
B3. Weighted Shoulder CARs; 6/side x 2 sets; rest 90 seconds https://www.youtube.com/watch?v=CLWFwun1BfQ
+
10min Bike 
10min Row 
10min Run 
10min Bike 

PM
A. Power Snatch; 10 singles slowly building based on feel
B. Clean Grip Deadlift @ 41x1; 5,4,3,2; rest 3min bw sets (work on perfect positions and neutral spine) 
C. PRI Wall Squat; 5 reps slow and controlled x 4 sets; rest as needed https://www.youtube.com/watch?v=SZzER7l8dpA
+
3 Sets: 
10 TnG Power Cleans (you choose load based on feel) 
200m Row @ 95% effort 
rest 3min 
+
3 Sets: 
30 UB Wall Ball
15 Cal Assault Sprint @ 95% effort 
rest 3:30 




PM

A. Only did 75#. I feel a pinch in the wrist. Not bad, but I feel something, so stopped. 
B. 275-315. Felt good. 
C. Done. I think I felt a stretch, I don;t know. 

Did S2O with 95# instead. Felt good, no wrist pain. Wasn't comfortable with turnover on wrist. Going directly up and down I can control better. Row was 1:32-1:35/500. 

WBs Unbroken....surprised I did so well with these. Haven't done one wince early March. 
AB tough....:35 to complete the 15 each time. 


I felt very good going in to this session. 

April 19th 2017

AM 
30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x9 sets 
(36 total min) 
(we are going to 40min, keep pushing these) 

PM 
A1. Strict Muscle up; 5 reps x 5 sets; rest 1min 
A2. Strict Weighted Vest HSPUs; 10-12 reps for time x 5 sets; rest 2min 
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x5, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x5; rest 2m 
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x5; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 5; rest 2
D1. Bent Arm Shoulder Extension Stretch; 40 sec x 4 sets; rest 10 sec (bottom of korean dip hold) 
D2. Tuck Front Lever; 18-20 sec x 4 sets; rest 90 seconds


AM  

Really feeling good after seeing Tony on Monday, best I have felt in months. 

Completed. Tough, but best I felt on these. Did 15 burpees last :30, 10 the rest of the sets. 

PM

A1. Done. Unbroken
A2. No Weight Vest, done all from the ground. felt pretty good on wrist, no pain. 
B1. done. 
B2. Complete. Had to break last 2 sets
C1. Had to omit due to time
C2. Omit
D1. big stretch. feels good. 
D2. Done no prob. 

April 18th 2017

A. RDL/Deadlift Combo; 4-5 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
B. KB Front Rack Low Box LATERAL Step Ups (12"); 6-8 reps/leg x 5 sets; rest as needed (work on neutral pelvis and upright posture) 
C1. Uneven Stance RDL @3131; 5-6/leg x 5 sets; rest 30sec 
C2. KB windmills; 5 reps x5/side; rest 1 min bw sides
D1. Split stance KB snatch; 6-7 reps x4/side; rest 1min bw sides
D2. Weighted Back extensions;6-8 reps x 4 sets; rest 120 sec 
+
Assault Bike 15 Seconds @ 1050 watts 
Assault Bike 45 Seconds easy 
x8 
rest 5min 
x3 total sets (24 total min) 

A. Worked up to 315. Leaves feel good. 
B. Used 35 for all sets. 
C1. 135 for all sets
C2. Used 25#, when I go down to the right side, left side is tighter
D1. Used 53# for all
D2. Used 10# plate, felt good. 

AB did 2 sets of 7. Brutal. Its hurting me. 

April 16th 2017

A. Weighted pull; build to a max 
+
10 Rounds: 
10 Ring Push-ups 
10 Strict Pull-ups 
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
2 Rounds: 
1 x 150 / 30sec rest - Swim w/ paddles @ moderate effort, 
1 x 100 / 30sec rest - Kick w/ board (head-down)
1 x 150 / 30sec rest - Swim @ moderate effort,
1 x 100 / 30sec rest - Kick w/ board (head-up)
+
10min easy continuous kick w/ fins

A. 6-7 sets. finished at 120. Pretty good for steer clear of weighted for several weeks. 

Tester - 12:13

Push ups were unbroken. broke pull ups in 4th set and just chipped away. 

Swimming was awesome again. Felt so much better than last week. Did a couple 25m underwater as well. 

April 15th 2017

Row 1k @ 1:48 pace 
rest 1min 
Ski 1k @ 1:56 pace 
rest 1min 
Bike 50 Cals @ 420 watts 
rest 3min 
x2 total sets 
+
A1. Feet elevated back bridge hold; 15 secodns x5; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 25 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 30 secodns x4; rest 1 min



After last weekend I knew to gear down the AB. 

1st set
Row - on pace
Ski - 1:57ish....hard
Bike - prob 350, finished 3:45.....still hurt but wasn't destroyed

2nd set
Row - on pace
Ski - 2:01....still hard
Bike - 3:35.......wanted to finished stronger. 

A1. Moved down to just a 45lb plate and was able to do them, drastic change on these from a 10 months ago
A2. done
B1. done
B2. done
C1. done
C2. done
C3. finally figured these out. huge stretch on the inside off shoulders. 

April 14th 2017

AM 
A1. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 10 sec 
A2. Band Distracted Ankle Flexion; 30 sec/leg x 5 sets; rest 10 sec 
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 5 sets; rest 10 sec 
A4. Seated 90-90 Hip Rotations; 6/side x 5 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 5 sets; rest 10 sec 
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec 
+
20min Bike @ 225 watts 
20min Row @ 2:10 pace 

PM
A. Clean Pulls; 3,2,1; rest 2min 
B. DB russian step ups; 14 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 6-8 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 8-10x4/side; rest 1 min
C3. Single leg RDL; 6-8x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x5; rest 1 min
D2. Natural knee extensions; 5 reps x5; rest 1 min

AM 

Completed all movements. Handstand trap done for the first time from the ground. Never done before. 

Finished aerobic all on pace. Row was about 2:07. Bike was right on. 

PM

A. 285, 305, 315, 325....these felt very good today. nothing weird. 
B. Bothers my leg didn't do it
C1-C3. Butt burn
D1-D2. Done. 

April 12th, 2017

30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x8 sets 
(32 total min) 


Started off feeling great. Burpees get my heart rate up, bike, i maintain, DUs and row bring it down a bit. these are gonna get for real when we get to 36 and 40. Completed 10 burpees each round. 12 last round. 55-57 DUs 

A1. Strict Muscle up; 4 reps x 5 sets; rest 1min 
A2. Strict Weighted Vest HSPUs; 10 reps for time x 5 sets; rest 2min 
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x4; rest 2m 
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x4; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 4; rest 2
D1. Bent Arm Shoulder Extension Stretch; 35 sec x 4 sets; rest 10 sec (bottom of korean dip hold) 
D2. Tuck Front Lever; 17 sec x 4 sets; rest 90 seconds

A1. Complete
A2. Did all these from hands, no vest. no pain in wrist, just felt tight
B1. done
B2. Only finished 3 rds. 8 an then 7 in 4th and 5th round
C1. Completed
C2. Completed
D1. These are hard. BIG stretch here. really feel it. 
D2. Done. 

April 11th, 2017

A. RDL/Deadlift Combo; 6 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 5 sets; rest as needed (work on neutral pelvis and upright posture) 
C1. Uneven Stance RDL @3131; 6-8/leg x 5 sets; rest 30sec 
C2. KB windmills; 4 reps x5/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x4/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 4 sets; rest 120 sec 
+
Assault Bike 15 Seconds @ 1000 watts 
Assault Bike 45 Seconds easy 
x10 
rest 5min 
x2 total sets (20 total min) 

A. Worked up to 275, no pain really. 
B. Used 35#, 45# for last set
C1. 135 for all
C2. used with 25#, left side tight
D1-2. Worked up to 53#. felt good, back extensions felt fine 

AB

Had to bring it down to 7 sets and then rest then another 7. Totally brutal. these are killing me. I hate tuesdays. thank you.