Tuesday January 30th, 2018

A. Squat Clean; build to a tough single for the day 
+
20 min amrap @moderate sustainable pace
10 OHS 95#
20 double unders
10 thrusters 95#
20 double unders
20 wall balls @ 20# 
20 double unders
10 front rack walking lunges 95#
20 double unders
+
Movement Work: 
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

A. 265, legs felt good. Pull didn't feel great. Bar crashing on me.

Just went for 10min. 2rds + 10thrusters. Started to go faster as time went on. Just didn't have a lot of time.

I know I gotta get this movement work in. Gonna get it in no matter what the rest of week.

Sunday, January 28th 2018

A. Incline Bench Press; build to a tough triple for the day 
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
B2. 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
C1. 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
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
+
3 Sets: 
1k Bike @ 400 watts 
7 Ring Muscle Ups 
14 Power Snatch @ 95# 
21 C2B 
rest 3min 
+
3 Sets: 
500m Row @ 1:47 pace 
7 BMU
14 Power Cleans @ 95# 
21 STOH 95# 
rest 3min 



Got sick as hell Saturday night. Complete death. No training today. 

Saturday, January 27th, 2018

A1. Stability ball stir the pots; 4 slow controlled reps in both
directions with maximal core tension x5; rest 1min 
A2. Under switch; 3 slow controlled reps/ea way x5; rest 1min 
(keep hips as elevated as possible through the entire range of motion)
A3. Side Plank Arch w maximal core tension; 20 sec/side x 5 sets; rest as needed 
+
Side Lying Hip Series (follow full video): 
https://www.youtube.com/watch?v=OS-6Jmzodoc
+
2k Bike @ moderate effort, into: 
5min AMRAP: 
10 Cal Row 
10 TTB 
30 Double Unders 
rest 4-6min 
x3 sets 


A1-A3. Completed. 

Completed each 2k bike in 3:50. 

AMRAPS 
1st - 3rds + 9TTB
2nd - 3rds + 8TTB
3rd - 3rds + 8TTB

Happy with consistency. I really tried to push these. 

Friday January 26th 2018

AM 
A. OHS; build to a heavy triple for the day 
+

12min EMOM: 
Min 1: 6 DB Hang Squat Cleans @ 50# 
Min 2: 6 DB Burpee Box Step Overs 
Min 3: 5/5 SA OHS w DBs 
+
12min EMOM: 
Min 1: 8-10 DB Snatch w New Standard 
Min 2: 8 DB Thrusters
MIn 3: 8 DB STOH 
+
20min Easy Bike 


A. 245. This is basically a 3RM now. Not so much leg strength as it is wrist and shoulder stability. 

Complete both EMOMs. OHS w/DBs is very difficult. Best I could do was 20lbs. All over movements felt smooth. Breathing was fine. 

January 24th 2018

A. Strict ring dips; 50 for time 
+
3 SETS: 
30' HSW 
10 Strict Ring Dips
15 TTB 
22 SHSPU
100 Double Unders 
22 K HSPUs 
15 TTB
10 Burpees 
30' HSW 
rest 3min


So I noticed last week my left shoulder was feeling weird. Like when I would go over head or snatch, some pain. I think these ring dips and shspu have been taking a toll so I want to lay off a bit. 

A. Didn't do it. 

Instead did from last week.....
A. Ring Tick Tocks; 4 reps x 5 sets; rest as needed 
B1. Bent Over Reverse Flys' 10-12 reps x 5 sets; rest 30 seconds 
B2. Planche Lean w feet elevated; 20 sec x 5 sets; rest 30 seconds 

For the 3 sets above I took out the ring dips and did HR Push ups. I also just eliminated completely the hspus. 

Set 1 - 4:03
Set 2 - 3:39
Set 3 - 3:20

I thought I warmed up well. Maybe not well enough considering times. Everything felt good and was unbroken except first set of DUs. 

January 23rd 2018

A. Squat Clean; 1.1.1.1.1 x 5 sets; rest 20 sec; rest 2min 
B. Front Squat; build to a tough double 
+
Workout 1: 
10-8-6-4-2: 
Back Squat @ 275# 
Muscle Ups 
Deadlifts @ 315# 
rest 15min 
Workout 2
9-15-21
thrusters 95#
box jump overs 24"
bar facing burpees

A. 215, 225, 235, 245, 245......Numbers going up. I feel like the bar is crashing on me. 
B. 305.....this could be current 2RM, if not its 95-97%. This is the most Ive FS in about 18 months, maybe longer. 


Had to adjust this part for time purposes. Kind of stupid, but had to be done. 

EMOM for 15min
1min - 12 thruster 95#
2min - 8 bar facing burpee
3min - 6 BJ Step downs


Practiced the new burpee rules of not being able to step up in to jump. Went well, will continue to work on that. 

January 21st, 2018

4 Sets:
10 UB Back Squats @ 235#
60 Sec Assault 150 watts
12 Muscle Ups for Time
60 Sec Assault 150 watts
15 Deadlifts @ 235#
60 Sec Assault 150 watts
22 C2B
rest 4min on Assault @ 200 watts
+
B1. Tall Kneeling Banded Hip Extensions; 10-12 reps x 3 sets; rest 30 seconds
B2. Modifed Side Plank Clam Shells; 10-12 reps/side x 3 sets; rest 30 seconds 

This was actually from Tuesday but I had to cut the session short that day. Felt like I needed to this more than what was programmed for Sunday. 

Completed all sets at steady pace. Felt MUCH better than last weeks. My left hip/leg isn't killing me after these squats either which is good. Upper pulling feels really good/smooth on C2B and MU. 

January 20th, 2018

A1. Stability ball stir the pots; 4 slow controlled reps in both
directions with maximal core tension x4; rest 1min 
A2. Under switch; 3 slow controlled reps/ea way x4; rest 1min 
(keep hips as elevated as possible through the entire range of motion)
A3. Side Plank Arch w maximal core tension; 20 sec/side x 4 sets; rest as needed 
+
Side Lying Hip Series (follow full video): 
https://www.youtube.com/watch?v=OS-6Jmzodoc
+
For Time: 
3k Row 
75 TTB 
5k Bike 


I promise I have been training. You need a better client. I'm gonna do better. 

A1. Done - sore AF 1-2 days after these
A2. Done
A3. Done

Hip series - done. not sure if I feel much, but doing none the less

Total time 24:18, row was 11:48, TTB was 3:30, AB was 8:40. did this at 7:00am, it was cold. Not very fast but i was consistent throughout. steady on TTB too.