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.
Thursday, April 27, 2017
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.
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.
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
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?
B3. Weighted Shoulder CARs; 6/side x 2 sets; rest 90 seconds https://www.youtube.com/watch?
+
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?
+
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.
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?
B3. Weighted Shoulder CARs; 6/side x 2 sets; rest 90 seconds https://www.youtube.com/watch?
+
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?
+
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.
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.
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.
+
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.
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.
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.
Monday, April 17, 2017
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.
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.
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.
April 9th, 2017
A. Weighted pull up clusters; 1.1.1.1.1x5; rest 20 sec/rest 2min
B1. Hand over Hand Sled Pull; 50' AHAP x 5 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 5 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 5 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 5 sets; rest 3min
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
1 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)
+
200m Time Trial
+
10min easy continuous kick w/ fins
A. 70, 70, 75, 80, 90....only second week doing weighted, easing back in
B1-2. weight up to 150 not counting sled. 12,11,11,11,10 on pull ups
C1-2. Same effort as last week on AB, 70ish. 34,22,20,17,21, better on the push ups
Swimming felt great. totally kicked my ass, i love swimming. Lets keep these up.
Completed all laps. Time trial on 200m was 4:08, like a snail in the water
B1. Hand over Hand Sled Pull; 50' AHAP x 5 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 5 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 5 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 5 sets; rest 3min
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
1 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)
+
200m Time Trial
+
10min easy continuous kick w/ fins
A. 70, 70, 75, 80, 90....only second week doing weighted, easing back in
B1-2. weight up to 150 not counting sled. 12,11,11,11,10 on pull ups
C1-2. Same effort as last week on AB, 70ish. 34,22,20,17,21, better on the push ups
Swimming felt great. totally kicked my ass, i love swimming. Lets keep these up.
Completed all laps. Time trial on 200m was 4:08, like a snail in the water
April 8th, 2017
Row 1k @ 1:50 pace
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; 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 x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 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; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 secodns x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
1st round
Row - done at pace, not too bad.
Ski - got tough, never gone that far before
Bike - completed at pace. total pain cave
2nd round
Felt like total shit after 1st round
Just survived it, went slower on all
A1. 12in box, getting pretty good extension out of these, really surprised
A2. complete
B1-2. Not too hard
C1-3. done. ripping the shoulders up
D1-2. done. Hollow body holds got tough.
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; 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 x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 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; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 secodns x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
1st round
Row - done at pace, not too bad.
Ski - got tough, never gone that far before
Bike - completed at pace. total pain cave
2nd round
Felt like total shit after 1st round
Just survived it, went slower on all
A1. 12in box, getting pretty good extension out of these, really surprised
A2. complete
B1-2. Not too hard
C1-3. done. ripping the shoulders up
D1-2. done. Hollow body holds got tough.
April 7th, 2017
AM
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 4 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
+
4min Bike
4min Row
4min Locomotion
x4 sets (keeping HR @ 140-155 BPM)
PM
A. Clean Pulls; 3,3,2,2; rest 2min
B. DB russian step ups; 16 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 12-15x4/side; rest 1 min
C3. Single leg RDL; 8-10x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x4; rest 1 min
D2. Natural knee extensions; 5 reps x4; rest 1 min
AM.
A1. - B2. Shoulders feel good.
Could only do 24min of low bpm work.
PM.
A. 265, 275, 285, 295
B. did;t do these again, been irritating hip/back
C1-3. Done. Butt burn
D1-2. these are both weird. not sure if i'm doing them right.
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 4 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
+
4min Bike
4min Row
4min Locomotion
x4 sets (keeping HR @ 140-155 BPM)
PM
A. Clean Pulls; 3,3,2,2; rest 2min
B. DB russian step ups; 16 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 12-15x4/side; rest 1 min
C3. Single leg RDL; 8-10x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x4; rest 1 min
D2. Natural knee extensions; 5 reps x4; rest 1 min
AM.
A1. - B2. Shoulders feel good.
Could only do 24min of low bpm work.
PM.
A. 265, 275, 285, 295
B. did;t do these again, been irritating hip/back
C1-3. Done. Butt burn
D1-2. these are both weird. not sure if i'm doing them right.
Wednesday, April 5, 2017
April 5th, 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
x7 sets
(28 total min)
PM (going back to some basic gymnastics work, if anything is bothering your wrist/shoulder let me know and we can find adjustments)
A1. Strict Muscle up; 3-5 reps x 5 sets; rest 1min
A2. Strict Weighted Vest HSPUs; 8-10 reps for time x 5 sets; rest 2min
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x3; rest 2m
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x3; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2
D1. Bent Arm Shoulder Extension Stretch; 30 sec x 4 sets; rest 10 sec (bottom of Korean dip hold)
D2. Tuck Front Lever; 15 sec x 4 sets; rest 90 seconds
AM. Toughest was the row. Just needed to toughen up. AB got easier as I went. DUs felt fine, about 55 each time. 10-11 burpees each set. It was challenging but not impossible. Probably just what we wanted.
PM.
A1. did 3 each set, just wanted to feel out armpit/lat, no pain.
A2. used parralletes for first 2 sets, then from floor last 3, no pain in wrist, just felt stiff, need to slowly work it in. 8 reps each set
B1. done, not that hard
B2. Complete. these were tough on the 10
C1. Weight vest was tough but I completed all these unbroken
C2. Same as above
D1. I think i did these right? Korean dips, i think i did these right, i got nothin
D2. Done. not hard.
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
x7 sets
(28 total min)
PM (going back to some basic gymnastics work, if anything is bothering your wrist/shoulder let me know and we can find adjustments)
A1. Strict Muscle up; 3-5 reps x 5 sets; rest 1min
A2. Strict Weighted Vest HSPUs; 8-10 reps for time x 5 sets; rest 2min
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x3; rest 2m
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x3; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2
D1. Bent Arm Shoulder Extension Stretch; 30 sec x 4 sets; rest 10 sec (bottom of Korean dip hold)
D2. Tuck Front Lever; 15 sec x 4 sets; rest 90 seconds
AM. Toughest was the row. Just needed to toughen up. AB got easier as I went. DUs felt fine, about 55 each time. 10-11 burpees each set. It was challenging but not impossible. Probably just what we wanted.
PM.
A1. did 3 each set, just wanted to feel out armpit/lat, no pain.
A2. used parralletes for first 2 sets, then from floor last 3, no pain in wrist, just felt stiff, need to slowly work it in. 8 reps each set
B1. done, not that hard
B2. Complete. these were tough on the 10
C1. Weight vest was tough but I completed all these unbroken
C2. Same as above
D1. I think i did these right? Korean dips, i think i did these right, i got nothin
D2. Done. not hard.
Tuesday, April 4, 2017
April 4th, 2017
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 (work on neutral pelvis and upright posture)
C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; rest 30sec
C2. KB windmills; 4 reps x4/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x3/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 3 sets; rest 120 sec
+
Assault Bike 15 Seconds @ 950 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. 185-245...pain on left side/back on concentric, nothing on eccentric
B. used 25# Kbs, felt fine
C1. Used 135# these felt fine
C2. I'd feel a little pain in back when left arm overhead
D1. 35#, everything felt good
D2. Complete. These felt fine
AB Sprints....Holy hell, for the love, I'm dying.
Completed. Got bike up to 900-950 each time, never got below 850 when it would float down. Pain.
I got an adjustment today back felt better immediately. Gonna try and get with Tony soon.
B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed (work on neutral pelvis and upright posture)
C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; rest 30sec
C2. KB windmills; 4 reps x4/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x3/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 3 sets; rest 120 sec
+
Assault Bike 15 Seconds @ 950 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. 185-245...pain on left side/back on concentric, nothing on eccentric
B. used 25# Kbs, felt fine
C1. Used 135# these felt fine
C2. I'd feel a little pain in back when left arm overhead
D1. 35#, everything felt good
D2. Complete. These felt fine
AB Sprints....Holy hell, for the love, I'm dying.
Completed. Got bike up to 900-950 each time, never got below 850 when it would float down. Pain.
I got an adjustment today back felt better immediately. Gonna try and get with Tony soon.
Monday, April 3, 2017
April 2nd, 2017
A. Weighted pull up clusters; 3.2.1x5; rest 20 sec/rest 2min (heavier than last week)
B1. Hand over Hand Sled Pull; 50' AHAP x 4 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 4 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 4 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 4 sets; rest 3min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Didn't do this part, just wanted to give armpit/lat a little more rest
B1. 135# not counting sled, will try heavier next time
B2. just did 10 each set, felt good, no pain, thats what I wanted to get out of it
C1. Man, these were tough, got up to and maintained 70-72 RPMs
C2 32, 22,18,18....these hit me, got tough
Did all this outside at the house. Good weather, felt good to be outside. Conditioning complete.
So, I have access to a pool now, if we wanted to work in any swimming, Sundays would be good days for it. I think I would like to do some swimming.
Also, wrist is 95-97%. No pain, just sticks more than the other, doesn't want to go in to full flexion.
B1. Hand over Hand Sled Pull; 50' AHAP x 4 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 4 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 4 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 4 sets; rest 3min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Didn't do this part, just wanted to give armpit/lat a little more rest
B1. 135# not counting sled, will try heavier next time
B2. just did 10 each set, felt good, no pain, thats what I wanted to get out of it
C1. Man, these were tough, got up to and maintained 70-72 RPMs
C2 32, 22,18,18....these hit me, got tough
Did all this outside at the house. Good weather, felt good to be outside. Conditioning complete.
So, I have access to a pool now, if we wanted to work in any swimming, Sundays would be good days for it. I think I would like to do some swimming.
Also, wrist is 95-97%. No pain, just sticks more than the other, doesn't want to go in to full flexion.
April 1st, 2017
Row 1k @ 1:50 pace
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; 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 x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds 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; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
Missed this training. Last minute day trip to Greenville to visit Lindsay's grandmother who is not doing well and is in the hospital. Really like the conditioning piece. Will try to make it up sometime.
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; 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 x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds 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; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
Missed this training. Last minute day trip to Greenville to visit Lindsay's grandmother who is not doing well and is in the hospital. Really like the conditioning piece. Will try to make it up sometime.
Subscribe to:
Posts (Atom)