A. Rear Foot Elevated Split Squat; 8 reps/leg x 5 sets; rest 1min bw legs
B1. Front rack reverse lunges; 20 alt'ing reps x4; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 4 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 4 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x10
rest 3min
x2 total sets (20min)
A. 35# for all sets, no pain, started to squat faster each set
B1. used 25# for all
B2. felt better than last week, hips not as tight
C1. felt good. no pain
C2. these are feeling good on my back
AB sprints. total nightmare, these are hard. sick as shit.
Tuesday, March 21, 2017
March 19th, 2017
A. Weighted pull up clusters; 2.2.2x5; rest 20 sec/rest 2min
B1. Seated band single arm lat pull downs; 15 reps x4/side; rest 1 min
B2. Seated single arm DB arnold press; 12-15x4; rest 1 min bw sides/rest 3 min
C1. Ring Push-up @ 3112 tempo (turn out at top); 6 reps x 4 sets; rest 1min
C2. Ring Pull-ups @ 3111 tempo; 6-8 reps x 4 sets; rest 2min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Lat/arm pit still bothering me a bit. didn't do this.
B1. complete, no pain here
B2. used 35# and 15 reps for all sets
C1. did 8 reps for all sets. felt good
C2. 6 reps on these felt a little sharp pain in the lat
B1. Seated band single arm lat pull downs; 15 reps x4/side; rest 1 min
B2. Seated single arm DB arnold press; 12-15x4; rest 1 min bw sides/rest 3 min
C1. Ring Push-up @ 3112 tempo (turn out at top); 6 reps x 4 sets; rest 1min
C2. Ring Pull-ups @ 3111 tempo; 6-8 reps x 4 sets; rest 2min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Lat/arm pit still bothering me a bit. didn't do this.
B1. complete, no pain here
B2. used 35# and 15 reps for all sets
C1. did 8 reps for all sets. felt good
C2. 6 reps on these felt a little sharp pain in the lat
March 18th, 2017
5 Sets:
30 Sec Row @ 1:45/500m pace
30 Sec Rest
30 Sec Ski @ 1:50/500m pace
30 sec Rest
30 Sec Bike @ 400 watts
30 Sec Rest
+
A1. Feet elevated back bridge hold; 15 seconds x2; 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 x2; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x2; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x2; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x2; rest 1 min
C2. Assisted german hangs; 20 seconds x2; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x2; rest 1 min
D1. Side plank; 30 seconds x3; rest 30 sec
D2. Hollow body hold; 30 seconds x3; rest 30 sec
30/30s - good breathing. nothing hard
A1-D2. complete. everything feels good on these.
30 Sec Row @ 1:45/500m pace
30 Sec Rest
30 Sec Ski @ 1:50/500m pace
30 sec Rest
30 Sec Bike @ 400 watts
30 Sec Rest
+
A1. Feet elevated back bridge hold; 15 seconds x2; 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 x2; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x2; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x2; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x2; rest 1 min
C2. Assisted german hangs; 20 seconds x2; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x2; rest 1 min
D1. Side plank; 30 seconds x3; rest 30 sec
D2. Hollow body hold; 30 seconds x3; rest 30 sec
30/30s - good breathing. nothing hard
A1-D2. complete. everything feels good on these.
March 17th, 2017
AM
"https://vimeo.com/
https://vimeo.com/
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 Tall kneeling knee drives to half kneel; 6/leg x 43sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box; 6/leg x 3 sets; rest 30 seconds (~6"")https://www.dropbox.com/
C1. Single leg good morning to toe off; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds https://www.dropbox.com/s/
+
20min Bike
10min Row
*at easy pace
PM
A. RDL/Deadlift Combo; 6 reps x 4 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 4 sets; rest as needed
C1. Rear Foot Elevated RDL @3131; 8/leg x 4 sets; rest 30sec
C2. Single Leg Seated Goodmorning; 6/leg x 4 sets; rest 30 seconds
D. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/
AM.
A3. these are very difficult, I don;t feel like I get much movement
C2. These are hard as hell, gonna try and move the seat higher up toward ribs
PM.
A. Used 135 for all sets.
Not too much else to report
"https://vimeo.com/
https://vimeo.com/
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 Tall kneeling knee drives to half kneel; 6/leg x 43sets; rest 30 seconds https://www.dropbox.com/s/
B2. Single leg straight leg (slight bend) hip extensions from low box; 6/leg x 3 sets; rest 30 seconds (~6"")https://www.dropbox.com/
C1. Single leg good morning to toe off; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/
C2. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds https://www.dropbox.com/s/
+
20min Bike
10min Row
*at easy pace
PM
A. RDL/Deadlift Combo; 6 reps x 4 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 4 sets; rest as needed
C1. Rear Foot Elevated RDL @3131; 8/leg x 4 sets; rest 30sec
C2. Single Leg Seated Goodmorning; 6/leg x 4 sets; rest 30 seconds
D. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/
AM.
A3. these are very difficult, I don;t feel like I get much movement
C2. These are hard as hell, gonna try and move the seat higher up toward ribs
PM.
A. Used 135 for all sets.
Not too much else to report
Thursday, March 16, 2017
March 15th, 2017
AM
40min AMRAP @ smooth manageable pace (HR below 150bpm):
Row 500m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 90 seconds @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
PM
A. Hand Stand Trap 3 Press; 8 reps x 3 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 3 sets; rest 2min
C1. Planche Lean; 20 sec x 3 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 3 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 3 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 3 sets; rest 30 seconds
D3. Bent Arm Hang; 20 sec x 3 sets; rest as needed
Not gonna lie to ya. I combined these in the PM. Friggin coldest damn days of the year are first morning I'm trying to train. Couldn't do it, my Florida blood wasn't having it. also, I only have a small garage, so the AM as written is tough to do when its 20 outside, fine when it warms up.
40min AMRAP - used 70# KB. row was 1:58-2:00. went faster each time. did 4rds + :20 AB. constant movement good sweat.
A. Did off parallettes. felt very good. good movement in shoulder/scap. I think that is purpose of these?
B. did 7 each set, lat is feeling better from last week.
C1. completed, feeling a stretch in bicep and chest
C2. complete, not hard for 15sec
D1. used 5lb plate. burned the shoulders a bit
D2. completed. felt good
D3. done. supinated grip was in all videos, so thats what I did.
40min AMRAP @ smooth manageable pace (HR below 150bpm):
Row 500m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 90 seconds @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
PM
A. Hand Stand Trap 3 Press; 8 reps x 3 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 3 sets; rest 2min
C1. Planche Lean; 20 sec x 3 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 3 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 3 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 3 sets; rest 30 seconds
D3. Bent Arm Hang; 20 sec x 3 sets; rest as needed
Not gonna lie to ya. I combined these in the PM. Friggin coldest damn days of the year are first morning I'm trying to train. Couldn't do it, my Florida blood wasn't having it. also, I only have a small garage, so the AM as written is tough to do when its 20 outside, fine when it warms up.
40min AMRAP - used 70# KB. row was 1:58-2:00. went faster each time. did 4rds + :20 AB. constant movement good sweat.
A. Did off parallettes. felt very good. good movement in shoulder/scap. I think that is purpose of these?
B. did 7 each set, lat is feeling better from last week.
C1. completed, feeling a stretch in bicep and chest
C2. complete, not hard for 15sec
D1. used 5lb plate. burned the shoulders a bit
D2. completed. felt good
D3. done. supinated grip was in all videos, so thats what I did.
March 14th, 2017 - Official start of offseason/new year
A. Rear Foot Elevated Split Squat; 8 reps/leg x 4 sets; rest 1min bw legs
B1. Front rack reverse lunges; 20 alt'ing reps x3; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 3 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 3 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Second
A. 35# KB in front rack, didn't know if I should do this, felt ok
B1. used 35# first set, hurt legs, dropped to 25#KB felt good
B2. really felt these in hips, like I was stiff
C1. These felt great on legs, no pain anywhere, weight was more on the outside of my foot, i think that helps
C2. first time doing these, used 2 10# DBs, felt fine, no pain, good stretch in back
AB - these got pretty tough! I only did 12, wasn;t ready to hurt I guess, 12 sets were good though
B1. Front rack reverse lunges; 20 alt'ing reps x3; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x3; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 3 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 3 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Second
A. 35# KB in front rack, didn't know if I should do this, felt ok
B1. used 35# first set, hurt legs, dropped to 25#KB felt good
B2. really felt these in hips, like I was stiff
C1. These felt great on legs, no pain anywhere, weight was more on the outside of my foot, i think that helps
C2. first time doing these, used 2 10# DBs, felt fine, no pain, good stretch in back
AB - these got pretty tough! I only did 12, wasn;t ready to hurt I guess, 12 sets were good though
March 8th, 2017
A. Push Press; 3x3; rest 3min
B. Strict Weighted Pull-up; 3-4 reps x 4 sets; rest 3min
C. Hand Stand Walk; accumulate 150-200'
+
For Time:
20 C2B
20 S HSPUs
rest 7min
For Time:
20 C2B
20 K HSPUs
Assault Bike 8 Seconds @ 100% effort
rest 1:52
x8 sets
+
15min Easy pace Row
A. strict press - 165-175-185
B. worked up to 90, lat/arm pit bothering me some. might have pulled it a tad coming off a bar MU on 17.2
C. just did some wrist mobility
didn't want to do C2B because of lat. did 20cal assault. HSPU on parrallette.
1:50 had to break HSPU
1:30 HSPU unbroken
B. Strict Weighted Pull-up; 3-4 reps x 4 sets; rest 3min
C. Hand Stand Walk; accumulate 150-200'
+
For Time:
20 C2B
20 S HSPUs
rest 7min
For Time:
20 C2B
20 K HSPUs
Assault Bike 8 Seconds @ 100% effort
rest 1:52
x8 sets
+
15min Easy pace Row
A. strict press - 165-175-185
B. worked up to 90, lat/arm pit bothering me some. might have pulled it a tad coming off a bar MU on 17.2
C. just did some wrist mobility
didn't want to do C2B because of lat. did 20cal assault. HSPU on parrallette.
1:50 had to break HSPU
1:30 HSPU unbroken
March 7th, 2017
A. Squat Snatch; 3 on the min for 7 min
B. Hang Squat Clean; build to a moderate effort single
B. Hang Squat Clean; build to a moderate effort single
C. Deadlift; 3,2,1; rest 2min
D. Pistol Tech Work for 10min
+
For Time:
20 Cal Row
10 Squat Snatches @ 135#
+
For Time:
20 Cal Row
10 Squat Cleans @ 185#
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 275#
10 Thrusters @ 115#
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?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
D. Pistol Tech Work for 10min
+
For Time:
20 Cal Row
10 Squat Snatches @ 135#
+
For Time:
20 Cal Row
10 Squat Cleans @ 185#
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 275#
10 Thrusters @ 115#
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?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
A. Just snatch with barbell and up to 75#.
B. clean pulls 265-285
C. Clean grip for these 345-365-385
D. These hurt my legs more than anything. Not now.
1:15 - used 75# for snatch
1:15 - did 185# BS
2:54 - Ouch, did the WBs unbroken. most i have ever done before. DL was 6-5-5-4 probably took to much time here. 50# DB for thrusters, unbroken.
March 6th, 2017
AM
17.2 retest (or I will send over training for this session if first test goals well)
PM
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switches; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
+
15min Row
15min Bike
15min Locomotion
17.2 - 5rds + 10 lunges, 180. didn't break DB cleans but maybe once. Did smaller sets of bar MUs. Just kept moving. My legs were VERY sore over the weekend, but they felt better today, legs smoked by the end though.
Will post video of redo.
17.2 retest (or I will send over training for this session if first test goals well)
PM
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switches; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
+
15min Row
15min Bike
15min Locomotion
17.2 - 5rds + 10 lunges, 180. didn't break DB cleans but maybe once. Did smaller sets of bar MUs. Just kept moving. My legs were VERY sore over the weekend, but they felt better today, legs smoked by the end though.
Will post video of redo.
March 4th, 2017
A. Squat Snatch; 4 singles at tough load; rest as needed
B. Squat Clean and Jerk; 1.1.1 x 3 sets; rest 20 sec; rest 3min
C. Back Squat; 3x3; rest 3min
+
For Time:
80 Wall Balls
100 Double Unders
40 Thrusters @ 95#
100 Double Unders
20 Front Squats @ 135#
100 Double Unders
+
AB 10 Sec @ 90%
AB 50 Sec easy
x8 sets
+
30min of movement work
A. Can;t do, just screwed around with barbell
B. Can;t do
C. 265-285 for all sets. trying not to irritate back.legs
lowered reps in half on tester. 35# DB for thruster and did 185# BS instead of FS. did all unbroken 5:24.
AB felt good. 1300+ watts each set.
B. Squat Clean and Jerk; 1.1.1 x 3 sets; rest 20 sec; rest 3min
C. Back Squat; 3x3; rest 3min
+
For Time:
80 Wall Balls
100 Double Unders
40 Thrusters @ 95#
100 Double Unders
20 Front Squats @ 135#
100 Double Unders
+
AB 10 Sec @ 90%
AB 50 Sec easy
x8 sets
+
30min of movement work
A. Can;t do, just screwed around with barbell
B. Can;t do
C. 265-285 for all sets. trying not to irritate back.legs
lowered reps in half on tester. 35# DB for thruster and did 185# BS instead of FS. did all unbroken 5:24.
AB felt good. 1300+ watts each set.
March 3rd, 2017
10min Wattbike @ progressive warm-up pace
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 17.2
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
+
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 17.2
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
+
Meditation/Breathing Drills: https://www.dartmouth.
17.2 - 5rds + 1 lunge. Took too long on Bar MUs did them in sets of 4. Will post video.
March 1st, 2017
A. Squat Snatch; 2 on the min for 5 min @ 165-185#
B. Hang Squat Clean; build to a moderate effort single
C. Deadlift; 3x3; rest 3min
+
For Time:
20 Wall Ball @ 30#
10 Power Cleans @ 115#
20 TTB
rest 3min
For Time:
12 Thrusters @ 115#
12 Cal Assault
rest 3min
For Time:
21 Cal Row
14 Deadlifts @ 245#
7 Muscle ups
+
Movement on your own:
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.
B3. Low-rings Kneeling German Hang - 20sec x 2 sets; rest as needed (mild stretch)
A. Just did a little barbell complex. 1PS + 1Sn + 2 SN bal + 3 OHS. wrist was fine
B. Did some clean pulls up to 285
C. 365,375,385
1:25 all unbroken, did 2 53# KB for cleans
1:00 used 50# DB for thrusters
2:20 did 8-6 on DL, un broken MU
Completed movement work.
B. Hang Squat Clean; build to a moderate effort single
C. Deadlift; 3x3; rest 3min
+
For Time:
20 Wall Ball @ 30#
10 Power Cleans @ 115#
20 TTB
rest 3min
For Time:
12 Thrusters @ 115#
12 Cal Assault
rest 3min
For Time:
21 Cal Row
14 Deadlifts @ 245#
7 Muscle ups
+
Movement on your own:
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.
B3. Low-rings Kneeling German Hang - 20sec x 2 sets; rest as needed (mild stretch)
A. Just did a little barbell complex. 1PS + 1Sn + 2 SN bal + 3 OHS. wrist was fine
B. Did some clean pulls up to 285
C. 365,375,385
1:25 all unbroken, did 2 53# KB for cleans
1:00 used 50# DB for thrusters
2:20 did 8-6 on DL, un broken MU
Completed movement work.
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