Monday October 15th, 2018

Completed what I missed from Friday.

Friday, Oct 12 

A. Back squat; 10,8,6,4,2; rest 2 min
B. Reverse Hypers; 10-12 reps x 3 sets; rest as needed
C1. Supine Leg Whip; 8 reps/leg x 2 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 2 sets; rest 30 seconds
C3. Banded Side Lying Clam; 15 reps x 2 sets; rest 60 seconds
+
TTT Tester:
8 RFT:
20ft OH walking lunge (125/85#)
8 Front squats (125/85#)
12 BFB
*Lunge standard: Every 5ft = 1 rep
**20 min time cap 

A. 245, 275, 295, 315, 335....good working sets. Was a little lost on the 10 and 8, but those were good weights for this week. 

B. Don't have machine at gym

C1-C3 complete

Tester - 8:41 for 4 rounds. Used 155# for aback squat instead of FS. Wrist was ok to snatch and oh walking lunge weight. Felt it a little on the snatch not bad. Man, just didn't have it in me for 8 rounds, thats the truth. Last 2 weeks haven't been great with travel. Hoping to get back in a good rhythm. 

Saturday, October 13th, 2018

Wrist Warm-up 
+
A1. HS Trap 3 Press; 8 reps x 3 sets; rest as needed 
A2. GHD Thoracic Stretch; 45 sec x 3 sets; rest as needed 
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)
+
A. Swing Drill to MU; 8min EMOM follow video: https://www.instagram.com/p/BcCxw6uho_r/?taken-by=cfgymnastics
+
Last week on the EMOMs
EMOM 20 min:
Odd- 8 STOH @ 115# (with barbell) 
Even- 4-7 Muscle Ups 
+
EMOM 20 min:
Odd- 8-10 S HSPUs (be smart with these) 
Even- 8-12 TTB 
+
EMOM 20 min:
Odd- 8 Ring Dips
Even- 8-10 C2B Pull-ups


A1-B3. Completed. Everything feels good. Warming wrist up well but still a little bit of pain. 

A. MU Swing Drill - I like these. Makes me focus on form. 

Only did 18min of each EMOM. I had t skip the last one because I was out of town, so the last on one I completed was 16min. That said, could have done the 20min, but 18min was prob smart decision. Everything was unbroken, higher end of rep range for all movements. I only did 4 on MU though to focus on form and speed. Didnt have a lot of time to warm up, so I used 50# DB for S2O. 

Friday October 12th, 2018

A. Back squat; 10,8,6,4,2; rest 2 min
B. Reverse Hypers; 10-12 reps x 3 sets; rest as needed 
C1. Supine Leg Whip; 8 reps/leg x 2 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 2 sets; rest 30 seconds
C3. Banded Side Lying Clam; 15 reps x 2 sets; rest 60 seconds
+
TTT Tester: 
8 RFT:
20ft OH walking lunge (125/85#)
8 Front squats (125/85#)
12 BFB
*Lunge standard: Every 5ft = 1 rep 
**20 min time cap 

Had to skip this session. Lindsey got sick, not time between work and shuttling kids. Gonna try and fit in next week. 

Wednesday, June 20th 2018

A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
+
4 Rounds: 
50' HSW 
20 K HSPUs 
+
B1. Bent knee hollow body hold; 30 seconds x3; rest 40 sec
B2. Plank hold on rings in external rotation and full hollow; 30
second x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)

A. Completed. These 5 sets were the easiest they have been. 

8:00 even for the tester. Shockingly all HSW were unbroken. Haven't done any since the open i don't think. Did first 2 sets of HSPU unbroken. Decent showing, could have gone faster. 

B1. Complete
B2. Complete

Feeling really good. 

Tuesday, June 19th 2018

4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4RFT:
35 Double Unders
8 Burpees
8 TTB 

x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds 

1st set - 4:20

2nd set - 4:15

3rd set - 4:21.....last set was the fastest, i had to move equipment around and my transitions we farther apart. Al burpees are jump to touch 6"

running is feeling good, I'm trying to run slow, my "easy" runs are 800m for the 4min. 

Completed all movement work

Monday, June 18th 2018

A. Low Hang Power Clean + Low Hang Squat Clean; 1 complex on the min for 12min (increase load as you feel comfortable) 
B. Box Back Squat; 3 reps x 6 sets; rest 2:30 (as fast off box as possible) 
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
15 UB Thruster @ 115# 
12 Scissor Jumps (switching legs front and back- 6/leg) - https://www.youtube.com/watch?v=5VlnYBz64Pg
15 UB Deadlifts @ 225# 
30 cal Row *10 cals easy, 10 mod, 10 hard 
rest 2-3min bw sets 
+
mobility work 15-20 min

A. 165, 175, 185, 185, 185, 185, 195, 195, 195, 205, 205, 205, one extra at 215. Felt very good today. Very snappy. I was coming out of the hole fast on the sq clean. 
B. 225, 255, 255, 275, 275, 295....stayed very conservative as I did feel some pain in legs...As I'm writing this Wed night, I felt nothing lingering on Tuesday or today, wanted to be careful though as we feel it out. 

Set 1 - 6:30
Set 2 - 6:15

Had to stop here due to time. Thruster feel good, maybe even light. These sets hurt at the end though. 

Saturday, June 16th 2018

A. Close Grip Bench Press; 10---->1 @ 185#; rest only as long as it takes to do next set UB
B1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 4 sets; rest 1min https://www.youtube.com/watch?v=z_JVJSbrvcc
B2. Eccentric Only Banded Lat Pulldown; 10-12 reps x 4 sets; rest as needed (brind band to chest and then do a 4 sec negative back to full extension) 
C. TRX (or rings) Y to T; 6 reps of complex x 3 sets; rest 90 seconds

A. Skipped this part. Did the EMOMs from yesterday. PC and DL combined with running. Wanted to get that bb cycling in. 
B1. Done
B2. Done.....lat is feeling totally fine, by the time I come back from beach I'll be ready to start that overhead pulling
C. Complete. 

Friday, June 15th 2018

A. Power Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 15 sets (65-70% of 1RM) 
B. Front squat; 6,6,6,4,4,4; rest 3 min
+
10min EMOM: 
odd: 45 Sec Run 
Even: 10 Power Snatch @ 95# 
+
10min EMOM: 
odd: 45 Sec Run 
Even: 10 Power Clean @ 115# 
+
10min EMOM: 
odd: 45 Sec Run 
Even: 10 Deadlift @ 225-275#

A. 165 for all. everything feels good. i've been told i need to work on my footwork, as in i need to move them. i need to send some videos
B. 225, 235, 245, 255, 265, 275.....i was exhausted after these. no pain though. everything feeling good

Completed forst mom with snatches but had to stop because of time. will do others on Sat. snatch cycling good though, hot as hell in the gym

Wednesday, June 13th 2018

A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)

A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete

Tuesday, June 12th 2018

4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/BcIqXjJnylP/?taken-by=ando_pfs

1st AMRAP - 3rd + 2 T2B...had to stop and tie shoe
2nd AMRAP - 3rd + 4 T2B
3rd AMRAP - 4rd

Again, did run/row/AB to keep same as last week. Runs were consistent, row and AB slowed a little in 2nd and 3rd but only 5ish%. Wanted to build my speed and pace each round on the 4min AMRAPs. I have been burpees jump and touch 6in above head. so a little harder and slower. Legs feeling much better. Went and saw PT today, had some needle work and cupping done. trying to just get regular maintenance work and stay ahead. Lat is also feeling much better felt nothing today. would like to continue to rest it though.

Didn't have time for movement work. Will do tomorrow or on Thursday.

Monday, June 11th 2018

A. Jumping Clean pulls; 1.1.1.1.1x5; rest 10 sec/rest 2 min (build heavier than last week) 
B. Hang Power Clean + Low Hang Power Clean; 1 complex on the min for 10min (increase load as you feel comfortable) 
C. In Place Front rack Reverse lunges; 4 steps/leg x5 rest 2 min
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
12 UB Thruster @ 115# 
60' Walking Lunge (bodyweight) 
12 UB Deadlifts @ 225# 
30 cal Row *10 cals easy, 10 mod, 10 hard 
rest 2-3min bw sets 
+
mobility work 15-20 min

Very sore today still. Left leg more so than right. 

A. 215, 225, 235, 245, 255.....better idea of weight to use. focused a big jump and shrug. tried not to bend arms
B. 165, 175, 185, 195, 205.....probably stayed conservative again.
C. 155, 155, 155....only did 3 sets, left leg hurting and sore AF. 

did one interval - 6:12, not a lot of time, everything felt very good though. thruster were smooth. 

My warm ups are getting shorter and more concise. I can get in positions better and faster than before. Good stuff.  

Saturday, June 9th 2018

A. Split Jerk; build to a tough single for the day 
B. Close Grip Bench Press; 2 reps x 8 sets; rest 2min bw sets 
C1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 3 sets; rest 1min https://www.youtube.com/watch?v=z_JVJSbrvcc
C2. DB Push-up to Renagade Row; 8 reps/side x 3sets; rest 90 seconds https://www.youtube.com/watch?v=DwwMkJIvi6c
D. TRX (or rings) Y to T; 6 reps of complex x 2 sets; rest 90 seconds

Had to push to Sunday, family stuff Sat. Legs are pretty damn sore from Friday

A. 265, failed 275....not sure what has happened here. Def need work on jerk. Has always been a strength. Maybe leg soreness. Not worrying too much. 

B. 215, 235, 235, 235, 245, 245, 255, 255....i would say these were moderate. I didn't have a spotter. I am also still nervous after dropping bar on my chest 2 1/2 years ago. they were just good working sets, nothing heavy. 

C1. done. i like these

C2. Used 35# DBs

D. Done on rings. Watched a few vids. I was basically doing a T then a Y was a "complex"

Friday, June 8th, 2018

A. Power Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 12 sets (60-65% of 1RM) 
B. Front squat; 6x6; rest 3 min
+
10min EMOM: 
odd: 45 Sec Run 
Even: 8 Power Snatch @ 95# 
+
10min EMOM: 
odd: 45 Sec Run 
Even: 8 Power Clean @ 115# 
+
10min EMOM: 
odd: 45 Sec Run 
Even: 8 Deadlift @ 225-275#

A. 155 for all. Felt very snappy. 
B. 205, 225, 225, 235, 245, 245....really good working sets. 

EMOM1 - Complete. Ran outside. Hot. Snatches felt good. Good breathing. 

EMOM2 - Torrential downpour. AB for 45sec @ 300-315 Watt. cleans also felt good. Focusing on breathing through movement. 

EMOM3 - Didn't have time to complete

Wednesday, June 6th 2018

A. Weighted dip; 4-5x4; rest 2 min
B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x4 sets; rest 2 min
C1. Push press; 5 reps + 10 second isometric hold x4; rest 10 sec
C2. Kipping hspu; 15 reps AFAP x4; rest 3 min
D1. Bent knee hollow body hold; 20 seconsd x3; rest 40 sec
D2. Plank hold on rings in external rotation and full hollow; 20
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)

A. 35, 70, 80, 90....i can do a lot here. shut it down
B. Crazy complex! I was definitely feeling these. Very Cool. completed all
C1. 185 for all sets TnG style, hold is gamechanger transitioning to the HSPU
C2. All sets unbroken def go slower in sets 3 and 4, but not by much, just a few sec
D1. Done
D2. done and I think I actually did this correct. 

Tuesday, June 5th 2018

4min Easy Assault 
4min Easy Row 
4min Easy Ski (or Run) 
3min @ 95-100% AMRAP: 
35 Double Unders 
8 Burpees 
8 TTB 
x3 sets 
+
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds 
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/BcIqXjJnylP/?taken-by=ando_pfs

Set 1 - 3rds
Set 2 - 3rds
Set 3 - 3rds.....unbroken on all sets, really steady on all parts

I did run/row/ab in that order.


Movement work done as well. Lat felt fine on T2B, so def improving since I couldn't do it 3-4 days ago. More rest needed before more pulling though.

Monday, June 4th 2018

A. Jumping Clean pulls; 1.1.1.1.1x5; rest 10 sec/rest 2 min
B. High hang power clean; 3 reps x6; rest 2 min 
C. In Place Front rack Reverse lunges; 4 steps/leg x45 rest 2 min
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
12 UB Thruster @ 115# 
16 C2B Pull-ups (8, rest, 8, each set) 
12 UB Deadlifts @ 225# 
30 cal Row *10 cals easy, 10 mod, 10 hard 
rest 2-3min bw sets 
+
mobility work 15-20 min

A. 165, 185, 205, 225, 235.....really like these to teach that explosion needed. 
B. 155, 165, 175, 185, 195, 205....didnt know where to start here, but these felt great and snappy today
C. 135, 155, 165....good working sets, could prob do more. 


didn't have time for the rest. Wasn't gonna be able to do C2B anyway. Lat is feeling better though, staying off is the right thing. 

Saturday, June 2nd 2018

A1. Jerk Drive; 1.1 x 4 sets; rest 20 sec; rest 1min (110% of 1RM) 
A2. Split Jerk; 1.1 x 4 sets; rest 20 sec; rest 3min (85-90% of 1RM working perfect movement) 
B1. Close Grip Bench Press @ 21x1; 5-6 reps x 5 sets; rest 1min
B2. Bulgarian Pull-ups; 10-12 reps x 5 sets; rest 2min 
+
50 Cal Row Buy In 
into: 
5 RFT: 
12 TTB 
12 S HSPUs 
into
50 Cal Assault Buy Out

A1. Just worked up to 315
A2. Worked up to 255.....wasn;t feeling great/solid overhead. Just got some solid reps in and shut that down. 

Didn't do B1 & B2. I can get super jacked if I'm not careful with bench so cut it out today. Not doing the pull ups for now to let my lat rest. 


Total time for tester was 12:20

50 cal on row was right under 3:00

I did 12sec L hold from pull up bar instead on TTB. The TTb just puts more stress on lat

50 cal on AB was 3:00. 

Friday, June 1st 2018

A. SA DB Push Press @ 41x1; 6 reps/arm x 2 sets; rest 1min bw sides 
B1. Bottoms Up Kb Press; 8 reps/arm x 3 sets; rest 1min 
B2. Rope Pull-ups (low hand at elbow of high hand); 6/arm x 3 sets; rest 2min
+
Row 20min Easy

A. 60# felt good, solid on these. 
B1. 35# difficult but got better as I did more sets. 
B2. did bent over barbell row at 115 for 10 reps....my left lat is bothering me when I pull from over head, sharp pain close to arm pit. I've had this before and I just need to rest it. Will continue to report on this. 

Wednesday, May 30th 2018

A. Split DB Power Snatch; 6 reps/side x 3 sets; resst 1min bw sides 
B. SA DB OHS @ 21x1; 8 reps/side x 2 sets; rest 1min bw sides 
C1. Single leg barbell deadlift; 6-8 reps x2side; rest 1 min bw sides
C2. Slow and Controlled Back Extensions; 6-8 reps x 2 sets; rest 90 seconds 
D1. In Place Lunge w KB OH (opposite arm) and in Front Rack (same arm); 8 steps/leg x 2 sets; rest 60 seconds 
D2. Tall Kneeling Banded Hip Extensions; 10-12 reps x 2 sets; rest 30 seconds 
+
Core Complex: 
Starfish Side Plank; 25-30 sec/side
Hanging L Hold; 15 sec (tuck as needed)
Arch Body Raises; 15 reps w 3 sec pause in arch 
x4 total sets

A. Used 50, these are weird. 
B. Justed used 25#, not too bad. 
C1. 135 for all sets, booty burn. 
C2. Done
D1. Used 35#, didn't want to do anything crazy, really liked these, great movement
D2. Done. 

Monday, May 28th 2018

MURPH!!!!!!

Total time 41:57......Went smash town. Really happy with this. I wore Ben's 5.11 vest. Nice vest.

First mile was 8:00 exactly. This mile route is no joke, major hills, so a good time. Got a knot/cramp in left cramp like 800m in. what are the odds?

100 Pull ups - 13:15... all 5s
200 Pull ups - don;t have split but I was going 5s and 4s whole way
300 squats - 32:10.....did 60/90/150 sets....just kept pushing, got faster towards end

Last mile was survival with those hills, but really wanted to finish under 42min and did. I was very prepared and was able to push the pace. Feels great.

Saturday, May 26th 2018

A. SA DB Push Jerk; 8 reps/side x 2 sets; rest 1min bw sides 
+
Shoulder Series
A. Foam Roll: Lats / Pecs / Upper-back - 2min each (faster / lighter rolling)
B1. Back To Wall Shoulder Flexion - 2 x 5-6; rest as needed
B2. Yoga Push-up w/ exaggerated Shoulder Flexion - 2 x 5-6; rest as needed
B3. PVC Pass-through w/ progressively more narrow grip - 2 x 3-4; rest as needed
B4. Bar-hanging Scap Circles - 2 x 3-4 ea direction; rest as needed

A. 70# for all sets. Felt good. 

Movement work complete. Body feeling better, after a day off tomorrow I'll be ready for Murph. 

I also did 20min on the C2 Bike at 2:00/1000m. Very aerobic, just wanted to sweat and get some breathing in with no impact. 

Friday, May 25th 2018

A. Power Snatch + Squat Snatch + 2 OHS; 1 complex on the 90 seconds for 10 sets (50-60% of 1RM) 
+
40min @ Continuous Pace: 
2min Bike @ 275 watts 
3 Squat Cleans @ 225# 
50' Horse Walk (forward, then backward) 
30 Sec Hollow Hold
2min Row @ 2:05 pace 
8 Deadlift @ 225# 
50' Duck Walk (forward, then backward) 
20 Sec bent arm hold 
2min Run @ easy pace 
15 Wall Balls @ 30# 
5 Deck Squats 
30 Sec Arch Body Hold

A. 135 - 155 for all. these felt good today. shocking, upper body pretty sore from Wed. 

just kept moving. steady pace. used 60# DB for squat clean, right forearm bothering me in front rack. Was really tired after and during, didn't sleep well last night, thats prob why