February 28th, 2017

A1. Back Squat; 3-4 reps x 4 sets; rest 1min
A2. Push Jerk; 2-3 reps x 4 sets; rest 1min
B. Muscle Ups; 5 on the for 5min
+
5 Sets:
Row 250m
12 C2B Pull-ups
12 Thrusters @ 95#
40 Double Unders 

 rest 2min bw sets
+
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4

A1. 225 for 2 sets. 245 for 2 set - kept it light. didn't want to irritate back or legs

A2. Did strict press so wouldn't make wrist worse. 145 for all, 3 reps each

B. Complete. Got talked in to doing 11 on last set. We'll just call it a dare. 

Intervals 2:21, 2:24, 2:31, 2:39, 2:30.....row was about 1:45-1:47. Everything unbroken. Used 35# DB instead of barbell. On my ass at the end of these. 

February 27th 2017

AM
Open 17.1 Retest (if you want, otherwise I will write up a new session for you here) 


I was able to icebox cryo yesterday. So just stretched and did low level aerobic and stretched some. Practiced burpee bj and pace. 


14:22 on retest. :38 faster, but disappointed. My back got extremely tight 50-60 reps in to snatch. Switch DB at top and TnG whole way. Burpee BJ were much better paced and better technique. Pace was 1:00-1:25 at slowest. Made up all my time here and actually did snatches slower because I had to break ALOT more due to my back. I think my best right now is low 13s. This was the best I had today though. 

February 25th 2017

A. Front Squat; 4-5 reps x 4 sets; rest 2min bw sets 
B. Strict Weighted Pull-up; 2.2.2 x 3 sets; rest 10 sec; rest 3min 
+
20min EMOM: 
Min 1: 10 C2B Pull-ups 
Min 2: 12 Cal Row 
Min 3: 12 K HSPUs 
Min 4: 10 Cal Assault 
+
Assault Sprint 5 Seconds @ 100% effort 
Assault 55 Seconds @ easy pace 
x12-15 sets based on how you feel

A. Didn't do because of wrist. 
B. 70, 80, 95.....felt good, strong

EMOM - complete. Everything felt good smooth. Not too hard. 

AB Sprints - did 13 sets. Would get up to 1300-1400 Watts in 5sec. 

Back/hamstrings were a little sore. Felt good overall though. 

February 24th 2017

10min Wattbike @ progressive warm-up pace
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 17.1 
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath


14:58..... switch db on ground, came out too hot on burpees. Both mistakes. 

February 22, 2017

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
+
Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x4 sets 
+
For Time @ 100% pace: 
12 Cal Assault 
12 Burpees over Erg
12 Power Snatch @ 75# 
+
20min Easy Bike/Row 

A1-C3. Completed. Not a lot to report. Used a little weight on OHS today. 

AB Sprint - same as sunday 1600+ rest was just right amount

For time - 1:04....this was fun. AB took like :10, just had zero pace. Was total ludicrous speed. 

Irritated my wrist a bit on the HSPU yesterday. Just gonna have to see what shows up.

February 21st, 2017

A. Tall kneeling bottoms up KB strict press; 6-8x4; rest 1 min bw sides
B. Strict Muscle Up; 4-5 reps x 3-4 sets; rest as needed (base on feel, just want you to get touches on these) 
+
(same as last week, work on being crisp with movements and gaining exposure to DBs) 
12min EMOM: 
Odd: 4-6 DB Burpees to Box Step Over @ 50#/hand 
Even: 6 Muscle Ups 
+
12min EMOM: 
Odd: 8 DB OH Walking Lunges 2 arm w 50# DBs
Even: 12-14 UB C2B Pull-ups 
+
12min EMOM: 
Odd: 4-6 Burpee to Squat Clean to Thruster w DB @ 50#/hand 
Even: 12-15 K HSPUs 
+
Shoulder/Scap Work
Include the following: 
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4


Started the day really stressed cause i had jury duty. Was worried I could be stuck there all day or even for several days. Luckily got out at 12:45pm. Boom!


A. Used 25lb never done these. This was moderate load for reps.
B. Complete did 4 reps for 4 sets.

Had time crunch so did 8min for each EMOM. Everything felt very good except the OH walking lunge. It was better than last week but is hard. If that shows up, ouch.

B1-B2. Complete.

February 20th 2017

AM
A. Squat Snatch; 4 singles @ moderate load
B. Squat clean; 4 singles @ moderate load
C. Front Squat; build to a tough triple w perfect form
D. Turkish Get-up Tech Work w 35# DB; accumulate 10 side (this week work on speed of movement - just in case this is part of an open workout)
+
2 Rounds for Time @ faster than game pace:
12 Cal Row
6 Squat Snatch 105#
6 Burpee Box Jumps @ 20"
rest to recovery
2 Rounds for Time @ faster than game pace:
12 Cal Row
6 Squat Cleans @ 135#
6 Burpees Over Bar AFAP
rest 3min
+
Self directed 20min cooldown (include box breathing work)

PM1 hour of movement and mobility work (it may be worth booking a spot with Tony) 


Couldn't do AM, I have both the kids Mondays. Does some low level aerobic work, 15min mobility. Tony ended up being all booked up. 

February 19th 2017

A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
+
Assault 30 Seconds @ 85% 
Assault 30 Seconds @ 50% 
x15 sets 
+
Assault Sprint 10 Seconds @ 100% effort 
rest 1:50 
x4 sets 

A1-B3. Completed. I feel like the Plate Squat Flow is getting easier and opening me up more. woking my hands in more on tempo OHS as well. Neck, shoulder, back feel very good. 

AB 30/30 - stayed at 500 watts for almost all 490 for some. Probably more than 85% though, but I was able to maintain. 

AB sprint. got up to just over 1600 on these. Most I've ever done. 1:50rest was full recovery. 

February 18th, 2017

14 min amrap:
20 deadlift 225#
12 muscle ups
100 double unders
20 deadlift 275#
12 muscle ups
100 double unders
20 deadlift 315#
12 muscle ups
100 double unders
20 deadlift 365#
12 muscle ups
100 double unders
(if you complete up to this point before the time cap, that is your score for the workout and do not go back to the top)
+
A. Single arm farmers walk; 20 steps x2/side; rest 1 min
B. Single arm waiters carry; 20 steps x2/side; rest 1 min
C1. Single arm plank; 30 seconds x2; rest 30 sec
C2. Elbow side plank powell raises; 10-12x2; rest 30 se
C3. False grip ring to chest isometric hold; 20 seconds x2; rest 30 sec
C4. Hanging L hold; amsap x2; rest 30 sec


AMRAP.....1 DU in the round of 315#. Had to do this again really early, 7:15am, not optimal. Actually felt better than last week. Wasn't as efficient in changing weights so lost some time and MUs we hung from high so kip was off, had to break more. I know my score wasn't as good as last week. But I felt like I did better and handled the DL much better. 

A-C completed. L-Sit were :44 and :31. 

February 17th, 2017

A1. KB Arm Bar; 3-4 reps x 5 sets; rest 30 seconds 
A2. Shoulder Extension Stretch; 45 sec x 5 sets; rest 30 seconds 
A3. Turkish Get-up; 2 reps/side x 5 sets; rest 30 seconds 
A4. GHD Thoracic Stretch; 45 seconds x 5 sets; rest 90 seconds 
+
15 min amrap:
6 clean and jerk 165#
9 TTB
12 box jumps 24"
… immediately following completion of the workout 5 min to establish a
1rm snatch (not maximal effort here, again just build comfort with the
short time frame and load selection)
+
20min Easy Cooldown including Box Breathing Work:


A1 - A4. Completed. I feel that KB arm bar stretch in my back, probably the point. Shoulders are feeling flexy. 

15min AMRAP.....did 30# WB instead of C&J. I know its not the same but wanted something with weight that I'm not great at. 10rds + 2BJ. Same pace throughout the whole thing. Unbroken on everything, Felt solid. 

5min to max snatch....only did power to protect wrist. 95, 125, 145, 165, 185. I felt it in the wrist but didn't hurt it. Definitely a confidence booster heading in to open. Have been worried about this wrist. I stopped there even though I had another 1:10 to go, didn't want to push. HR was down to normal level at 17:00 mark. 

February 13th, 2017

A1. Back Squat; 3 x 3; rest 1min 

A2. Push Jerk; 3 x 3; rest 90 seconds
+
12min EMOM:
Odd: 4-6 DB Burpees to Box Step Over @ 50#/hand
Even: 6 Muscle Ups
+
12min EMOM:
Odd: 8 DB OH Walking Lunges 2 arm w 50# DBs
Even: 12 UB C2B Pull-ups
+
12min EMOM:
Odd: 4-6 Burpee to Squat Clean to Thruster w DB @ 50#/hand
Even: 12-15 K HSPUs
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4

A1. 275 for all. Back pain and some leg pain. Not even heavy

A2. Just did 135 from behind the neck. 

EMOM1 - Tough movement with DB, did 4 each minute. did MUs unbroken. 

EMOM2 - Extremely hard movement with 50# for me on the OH Lunge. only did 8min. C2B unbroken. 

EMOM 3 - did 4 each minute, took :30. 12 KHSPU off parallettes. only 8min

These emoms were toooooouuuuuuuuuugh. Pushing the envelope. 

February 11th, 2017

A1. Hanging Alternating Leg Lifts ; 8/leg x 2 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
A3. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
+
11 min amrap:
7 strict hspu
11 CTB pull ups
14 cals rowing
+
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

A1. Done
A2. Done, i like these, don't know why. 
A3. These are harder than they look

4rds + 3 cals. Screwed this up and did 7 CTB and 11 strict HSPU off parallettes, idiot. Hit a wall in that fifth round on the strict hasp, slowed me down. 

B1. Done
B2. Done......video https://youtu.be/Xr45LK63_kI
B3. Done, felt good, have bringing my hands in closer to increase mobility. it also is less weight/pressure on my wrist. 
C1. Done. 
C2. These are tough. Bad with my hand behind my back. 
C3. Done. 

February 10th, 2017

20min Open Style warm-up

+ 

14 min amrap: 20 deadlift 225# 10 muscle ups 100 double unders 20 deadlift 275# 10 muscle ups 100 double unders 20 deadlift 315# 10 muscle ups 100 double unders 20 deadlift 365# 10 muscle ups 100 double unders
+
20min Cooldown and Recovery work + Box Breathing for 5min

67 DUs in 2nd to last round. So didn't do any 365# DL. Did sleep normal because of driving down to FL. Felt off a bit, back was bothering me. DLs hit me hard, just had me really breathing hard. Did MUs 6/4, 6/3, 4/3/3. DUs were unbroken. Broke the DLs a whole bunch on the 315. Not a great performance. At least I didn't feel like it was. 

February 8th, 2017

A1. KB Arm Bar; 3-4 reps x 4 sets; rest 30 seconds 
A2. Shoulder Extension Stretch; 45 sec x 4 sets; rest 30 seconds 
A3. Turkish Get-up; 2 reps/side x 4 sets; rest 30 seconds 
A4. GHD Thoracic Stretch; 45 seconds x 4 sets; rest 90 seconds 
+
10min Row @ 2:02 pace 
10min Bike @ 275 watts 
10min Easy Run

A1-A4. completed. 

Row was fine. AB got tough on my legs, breathing was fine though. Easy run, like it said. 

February 7th, 2016

A. Squat Snatch + Hang Squat Snatch + OHS; 1 on the min for 10min 
B1. Squat Clean; 5 for time @ 205# x 4 sets; rest 10 seconds 
B2. Thruster; 15 for time @ 115# x 4 sets; rest 2:50 
+
10 Rounds for Time: 
10 Power Clean @ 115# 
6 Burpee Box Jump @ 20" 
10 OHS @ 115# 
+
15min of Breathing and meditation Work: try this (https://www.dartmouth.edu/~healthed/relax/downloads.html)
+
15min of Shoulder/Wrist Therapy

A. Only used a bar. Just wanted to do movement
B1. Used Safety Bar Squat @ 275 instead of clean......alot of tightness and pain in lower back on these. a little of the old leg pain in left leg as well. back been bothering me for weeks when under load. 
B2. 50# DBs for thruster......got tough, rest was just enough to recover. 

Only did 5rds at 75# because of wrist. Wanted to get the movements in. 8:20 

this back thing is just a continuation upstream of the legs. I know it. Never had bar issues, ever. It also does not bather be on a DL at all. 

February 5th, 2017

A. Single Arm DB Push Press; 6-8/arm x 2 sets; rest 60 seconds bw arms 
B. Strict Muscle Up; 2 on the min for 8 min 
+
3 Sets: 
1 Legless Rope Climb 
1 Regular Rope Climb 
5 BMU 
20 C2B 
spin easy on Assault Bike 3min bw sets 
+
3 Sets: 
3 Push Jerk @ 225# 
3 Strict Deficit HSPUs (4") 
8 Strict HSPUs 
16 K HSPUs 
spin easy on Assault Bike 3min bw sets 
+
C1. Bent Over Reverse Fly; 8 reps x 2 sets; rest 30 seconds 
C2. Hand Stand Trap 3 raise; 8 reps x 2 sets; rest 60 seconds

A. 70,80. Could have done more. 
B. Completed. Felt good. 

First 3 sets. 1:25, 1:48, 2:05...Got tough, the rc on the front end are game changer. Went unbroken first 2 sets. Broke last set of CTB 12/8. 

Second 3 sets. didn't keep a time. Used 90# DBs for push press. can't do barbell yet, wrist. First set was unbroken on all movements. 2nd set broke SHSPU in help and Kipping 10/6. Last set broke a lot more. All done a para-whatevers.

C1.Hit some Crossover Symmetry as well
C2. Did these off some dumbells. I actually did it! you may not remember, I couldn't do these at the beginning of our training.  

February 4th, 2017

A. Drop Snatch; 3 on the min for 6min 
B. OHS @ 95# @ 4221 tempo; 6 reps x 3 sets; rest 60 seconds 
C. Hang Squat Snatch; 4 singles @ 155; rest as needed 
D. Low Hang Squat Snatch; 4 singles @ 165#; rest as needed 
E. Squat Snatch; 4 singles @ 175#; rest as needed 
+
For Time: 
10 TTB 
30 Doubles 
30 Wall Balls @ 30# 
10 TTB 
30 Doubles 
30 Thrusters @ 115# 
10 TTB 
30 Doubles 
30 Front Squats @ 155# 
10 TTB 
30 Doubles 
30 Wall Balls @ 30# 

Did all my movement and mobility work from Thursday. 

A. Only used bar. 
B. Only used bar, felt good. 
C-E. Didn't do. 

Tester - 11:24.....only had a 25# WB. Did 45# DBs instead of 115# barbell for thruster. Did 185# back squat. Did first set of WB unbroken. was very surprised, didn't feel hard. Thrusters 12-10-8. Squats were 12-12-6. Last set WB 20-10. Breathing was good, I always had to stop more from leg/shoulder fatigue rather than dying of breath. Don;t get me wrong, I was breathing very hard, I just felt more muscle fatigue. Its now Sunday and my legs are sooooooore. Ha!

February 2nd, 2017

A1. KB Arm Bar; 3-4 reps x 3 sets; rest 30 seconds
A2. Shoulder Extension Stretch; 45 sec x 3 sets; rest 30 seconds
A3. Turkish Get-up; 2 reps/side x 3 sets; rest 30 seconds
A4. GHD Thoracic Stretch; 45 seconds x 3 sets; rest 90 seconds
+
30 Sec Row @ 1:36 pace
30 Sec Rest
30 Sec Bike @ 550 watts
30 Sec Rest
30 Sec Run @ 1mile pace
30 Sec Rest
x15 sets
+
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?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc

Doing A1-A4 tomorrow, Sat. 

Completed the 30/30. Rough. I misread the row, only did 1:38 pace. but that was plenty. I hit that and the 550 on AB. Ran suicides inside for :30. Runs were the same throughout. Don't know if its mile pace, but I'm hustling. 

February 1st, 2017

A. Behind the Neck Push Jerk; 3-4 reps x 5 sets; rest 2min bw sets 
+
13min AMRAP: 
13 Cal Assault 
13 Strict HSPUs 
13 Box Jumps 
13 C2B Pull-ups 
+
B1. Tuck Front Lever; 10 sec x 2 sets; rest 30 seconds 
B2. Standing Shoulder Extension Stretch; 45 sec x 2 sets; rest 30 seconds 
B3. Hanging Scap Circles; 4-5 slow and controlled x 2 sets; rest 60 seconds

A. Worked up to 205. Really light. Legs, hips, shoulder felt very good. Didn't want to irritate wrist. Got to get it better. 

AMRAP - 4rds + 10 HSPUs

HSPUs we done with parralletes(I have no clue how to spell that by the way) prob 2-3in deficit. Cals took 35-45sec each round. all my rounds stayed pretty consistent, C2B unbroken, felt good. BJ and stepped down every rep. jump kept moving on those. Was able to speed up a bit the last 2ish minutes. Good effort. 

B1, B2, B3.....Completed. B2 & B3 are very hard. I don;t feel like I am getting the proper movement/stretch that I should be getting. May too advanced right now? I dunno. I guess you;d have to see it. Will video if I do it again.