A. Clean and Jerk; 4 singles @ moderate load (working perfect technique)
B. HSW Practice for 10min
C. Strict MU Practice for 10min
+
For Time:
40 Double Unders
10 Deadlifts @ 225#
40 Double Unders
10 Power Snatch @ 115#
40 Double Unders
10 Power Cleans @ 115#
+
20min Easy Cyclical Cooldown
A. 245, 255, 255, 265...PC and SJ for all. Most I have powered in probably 18mo maybe longer.
B. Done. Feels really solid
C. Done. Just did like 12 reps
Tester - 2:34, unbroken, really pushed. Haven't pushed like that in loooooong time. Just haven't been doing a ton of TnG like that in a very long time.
Wednesday, February 28, 2018
Tuesday, February 27th 2018
A. Squat Snatch; 4 singles @ tough load
B. Hang Squat Clean + Squat Clean; 3 complexes quickly building to a tough complex; rest as needed
C. OHS; 10 for time @ 135# x 2 sets; rest as needed
+
6 Rounds for Time:
10 Thrusters @ 100#
10 BBJOs @ 24"
A. 205 for all. Felt better than last week
B. 255 for last. Still feel like its crashing on me. Need to address this next year.
C. done. bout :15 each. 2min in between sets, squat snatch first rep
Tester - Accidentally did 5 rounds 7:54. Unbroken, didn't stop. took the obj slow. hurt
B. Hang Squat Clean + Squat Clean; 3 complexes quickly building to a tough complex; rest as needed
C. OHS; 10 for time @ 135# x 2 sets; rest as needed
+
6 Rounds for Time:
10 Thrusters @ 100#
10 BBJOs @ 24"
A. 205 for all. Felt better than last week
B. 255 for last. Still feel like its crashing on me. Need to address this next year.
C. done. bout :15 each. 2min in between sets, squat snatch first rep
Tester - Accidentally did 5 rounds 7:54. Unbroken, didn't stop. took the obj slow. hurt
Sunday, February 25th 2018
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?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
C. HSW; 50' AFAP x 6 sets; rest 2min
D. Pistol Tech Work; practice to box but do not accumulate more than 15 rep/side
+
(all technique focused, adjust reps as needed to not over do this)
15min EMOM:
Min 1: 30' DB FRWL
Min 2: 4-6 Muscle Ups (ring and bar - mix them as you feel comfortable)
Min 3: 8-12 K HSPUs
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-10 C2B
MIn 3: 3 DB Devils Press
+
20min Easy Assault Bike @ 120 BPM HR
A1-B3. Completed all movement work and mobility.
C. HSW went really, felt super easy. I only did 25' X 6. First time doing them since jamming that finger.
D. Completed. I'm writing this on Wednesday and my left leg was definitely bothering me more than usual. could be from this.
EMOMs - Completed. All movements felt really good. The next 2 days I was definitely sore from MU/C2B.
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?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
C. HSW; 50' AFAP x 6 sets; rest 2min
D. Pistol Tech Work; practice to box but do not accumulate more than 15 rep/side
+
(all technique focused, adjust reps as needed to not over do this)
15min EMOM:
Min 1: 30' DB FRWL
Min 2: 4-6 Muscle Ups (ring and bar - mix them as you feel comfortable)
Min 3: 8-12 K HSPUs
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-10 C2B
MIn 3: 3 DB Devils Press
+
20min Easy Assault Bike @ 120 BPM HR
A1-B3. Completed all movement work and mobility.
C. HSW went really, felt super easy. I only did 25' X 6. First time doing them since jamming that finger.
D. Completed. I'm writing this on Wednesday and my left leg was definitely bothering me more than usual. could be from this.
EMOMs - Completed. All movements felt really good. The next 2 days I was definitely sore from MU/C2B.
Saturday, February 24th 2018
A1. Row 1min @ 1:53 pace x 4 sets; rest 20 seconds
A2. Squat Snatch; 5 for time @ 135-165# x 4 sets; rest 2min
B1. Bike 1min @ 400 watts x 4 sets; rest 20 seconds
B2. Deadlift; 15 for time @ 225# x 4 sets; rest 2min
+
Assault 10 Sec @ 100%
Assault easy 50 sec
x10 sets
+
Sled Push 12 Sec @ 100%
rest 48 sec
x10 sets
+
20min Easy Cooldown
A1. Complete
A2. 135(singles), 135(unbroken), 155(singles), 155(unbroken).
B1. Used AB
B2. Unbroken, complete
Assault Sprints - Complete stayed at about 1100 Watts for these
Didn't have access to sled, but did the cooldown.
A2. Squat Snatch; 5 for time @ 135-165# x 4 sets; rest 2min
B1. Bike 1min @ 400 watts x 4 sets; rest 20 seconds
B2. Deadlift; 15 for time @ 225# x 4 sets; rest 2min
+
Assault 10 Sec @ 100%
Assault easy 50 sec
x10 sets
+
Sled Push 12 Sec @ 100%
rest 48 sec
x10 sets
+
20min Easy Cooldown
A1. Complete
A2. 135(singles), 135(unbroken), 155(singles), 155(unbroken).
B1. Used AB
B2. Unbroken, complete
Assault Sprints - Complete stayed at about 1100 Watts for these
Didn't have access to sled, but did the cooldown.
Friday, February 23rd 2018
10min Cyclical @ progressive warm-up pace
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.1
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
+
Meditation/Breathing Drills: https://www.dartmouth.
18.1 - 11rds + 3cals. Executed like I wanted to was shooting for 1:45 rounds ended up :10 head of pace heading in to last round. In hindsight, I probably should have redone. Oh well, on to next week.
10min DROM / Joint Prep
10min Specific Prep
+
Open Workout 18.1
+
Self-directed Recovery - 20min That can include Easy Bike, Marc Pro, Massage. Contrast Bath
+
Meditation/Breathing Drills: https://www.dartmouth.
18.1 - 11rds + 3cals. Executed like I wanted to was shooting for 1:45 rounds ended up :10 head of pace heading in to last round. In hindsight, I probably should have redone. Oh well, on to next week.
Thursday, February 22, 2018
Wednesday, February 21st 2018
Assault Bike 10 Seconds @ 100% effort
rest 1:50
x4 sets
+
For Time @ 100% pace:
15 Cal Row
12 Burpees over Erg
9 Power Snatch @ 115#
12 DB Thrusters @ 50#
15 Cal Bike
+
20min Easy Bike/Row
AB - got it up to 1467 watts which might be the highest ever. did that for all.
Tester - 3:50. Really tasted it at the end. Don;t feel like we have done a ton of this lactic stuff, which is fine. I really wasn't at the point to push the envelope. did the snatches 3-3-3, but very short rest. rest unbroken. AB was like 500 watts.
Wanted to get this down before The open started. I feel like with my back and wrist injuries from early/mid 2017 we've done the best we could to prep. I could have eaten better, could have slept more and I probably missed a cumulative of several weeks of training days throughout the year. I will remember that over these next 5 weeks. I'll give it 100%.
rest 1:50
x4 sets
+
For Time @ 100% pace:
15 Cal Row
12 Burpees over Erg
9 Power Snatch @ 115#
12 DB Thrusters @ 50#
15 Cal Bike
+
20min Easy Bike/Row
AB - got it up to 1467 watts which might be the highest ever. did that for all.
Tester - 3:50. Really tasted it at the end. Don;t feel like we have done a ton of this lactic stuff, which is fine. I really wasn't at the point to push the envelope. did the snatches 3-3-3, but very short rest. rest unbroken. AB was like 500 watts.
Wanted to get this down before The open started. I feel like with my back and wrist injuries from early/mid 2017 we've done the best we could to prep. I could have eaten better, could have slept more and I probably missed a cumulative of several weeks of training days throughout the year. I will remember that over these next 5 weeks. I'll give it 100%.
Tuesday, February 20th 2018
A. Squat Clean; 3 singles to tough load
B. Squat Snatch; 3 singles to tough load
B. Back Squat; 5,3,1,10,10; rest 2min (10 is 65-70% of 1)
C1. Split Stance In Place RNT Squat; 10 reps/leg x 5 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 5 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 5 sets; rest 1min
D2. Stability Rolls; 6/side x 5 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. Worked up to 245, 255, 255. I feel disconnected from the bar, its slamming down on me.
B. 195, 195, 205...Felt goos here
C. 295, 315, 335, 225, 225.......these also felt good. Really not pushing it too hard on the lower reps.
C1,C2,D1,D2......completed. I did something a little different on C1 after meeting with PT Danny Matta again. I'll send to you in separate email.
B. Squat Snatch; 3 singles to tough load
B. Back Squat; 5,3,1,10,10; rest 2min (10 is 65-70% of 1)
C1. Split Stance In Place RNT Squat; 10 reps/leg x 5 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 5 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 5 sets; rest 1min
D2. Stability Rolls; 6/side x 5 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. Worked up to 245, 255, 255. I feel disconnected from the bar, its slamming down on me.
B. 195, 195, 205...Felt goos here
C. 295, 315, 335, 225, 225.......these also felt good. Really not pushing it too hard on the lower reps.
C1,C2,D1,D2......completed. I did something a little different on C1 after meeting with PT Danny Matta again. I'll send to you in separate email.
Monday, February 19, 2018
Sunday, February 18th 2018
A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed
B1. Med Ball T-Spine CAR; 3 eac way x 5 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 5 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 5 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 5 sets; rest 1min - https://www.instagram.com/p/Bd
+
*all at easy pace, just practicing the movement and ensuring efficient technique)
18min EMOM:
Min 1: 4-6 DB Hang Squat Cleans @ 50#
Min 2: 4-6 DB Burpee Box Step Overs
Min 3: 2-3 DB Devil Press
+
18min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH
+
10min Row
10min Bike
10min Run
*all at 120-145 BPM
Completed movement work. Everything feels good. Nothing hurting.
Completed both EMOMs. Again, that first EMOM kicks my butt. Second EMOM isn't nearly as bad. Definitely becoming one with the dumbbell.
Didn't have time for Row/bike/run, Will try to do some later this week.
B1. Med Ball T-Spine CAR; 3 eac way x 5 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 5 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 5 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 5 sets; rest 1min - https://www.instagram.com/p/Bd
+
*all at easy pace, just practicing the movement and ensuring efficient technique)
18min EMOM:
Min 1: 4-6 DB Hang Squat Cleans @ 50#
Min 2: 4-6 DB Burpee Box Step Overs
Min 3: 2-3 DB Devil Press
+
18min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH
+
10min Row
10min Bike
10min Run
*all at 120-145 BPM
Completed movement work. Everything feels good. Nothing hurting.
Completed both EMOMs. Again, that first EMOM kicks my butt. Second EMOM isn't nearly as bad. Definitely becoming one with the dumbbell.
Didn't have time for Row/bike/run, Will try to do some later this week.
Saturday, February 17th 2018
8 Sets:
50' Sand Bag Carry
10 Knees to Elbow
rest 30 seconds
40' HSW
50' OH Yoke Carry (or heavy barbell carry)
rest to recovery
Completed. Good weird movement day. 100# sandbag used. Did handstand hold for 25sec. Jammed finger 2 weeks ago, want to keep letting in heal, just gotta stay off. Jammed fingers are so annoying. Didn't put any weight on yoke, that was good enough. Never did those before.
Did 7min row, 7min bike, 6min run. Feel good.
50' Sand Bag Carry
10 Knees to Elbow
rest 30 seconds
40' HSW
50' OH Yoke Carry (or heavy barbell carry)
rest to recovery
Completed. Good weird movement day. 100# sandbag used. Did handstand hold for 25sec. Jammed finger 2 weeks ago, want to keep letting in heal, just gotta stay off. Jammed fingers are so annoying. Didn't put any weight on yoke, that was good enough. Never did those before.
Did 7min row, 7min bike, 6min run. Feel good.
Friday, February 16th 2018
A. Hang Squat Snatch; 4 singles to mod-tough load; rest as needed
B. Deadlift; 3x3; rest 2min
C1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 5 sets; rest as needed - https://www.youtube.com/watch?
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 5 sets; rest 1min - https://www.instagram.com/p/Bd
+
11min AMRAP:
50' DB FRWL @ 50#
10 DB STOH @ 50#
14 BBJOs @ 24"
A. Worked up to 205, last rep wasn't great, but surprised I even got that.
B. 365, 385, 405
C1. Complete
C2. Complete
AMRAP - 3rds + 4 BBJOs
Lunges were tougher than I thought. Should have gone right in to S2O but them down each time. Actually ended up going faster in rounds 3 and partial of the 4th.
B. Deadlift; 3x3; rest 2min
C1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 5 sets; rest as needed - https://www.youtube.com/watch?
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 5 sets; rest 1min - https://www.instagram.com/p/Bd
+
11min AMRAP:
50' DB FRWL @ 50#
10 DB STOH @ 50#
14 BBJOs @ 24"
A. Worked up to 205, last rep wasn't great, but surprised I even got that.
B. 365, 385, 405
C1. Complete
C2. Complete
AMRAP - 3rds + 4 BBJOs
Lunges were tougher than I thought. Should have gone right in to S2O but them down each time. Actually ended up going faster in rounds 3 and partial of the 4th.
Wednesday, February 14th 2018
A. Split Jerk; 2 every 90 seconds for 6 sets (slowly build)
B. 5 Legless Rope Climbs for quality
+
(I assume you did not complete this last week due to it being a PM - If you did, let me know the score for data and then I will rewrite this session)
15 min amrap:
15 HSPUs
10 power snatch 115#
15 bar facing burpees
10 power clean and jerk 115#:
A. Worked up to 265 and did 3 sets there. Not much of "pop" on the jerk.
B. Complete
AMRAP - 3rds + 8PS
Did singles on all barbell movements. HSPUs unbroken, steady movin on burpees, just worked on technique.
B. 5 Legless Rope Climbs for quality
+
(I assume you did not complete this last week due to it being a PM - If you did, let me know the score for data and then I will rewrite this session)
15 min amrap:
15 HSPUs
10 power snatch 115#
15 bar facing burpees
10 power clean and jerk 115#:
A. Worked up to 265 and did 3 sets there. Not much of "pop" on the jerk.
B. Complete
AMRAP - 3rds + 8PS
Did singles on all barbell movements. HSPUs unbroken, steady movin on burpees, just worked on technique.
Tuesday, February 13th 2018
A. Squat Clean; 6 Singles @ 75-80%; rest 2min
B. Back Squat; 6,4,2,15,15 rest 2min (15 is 55% of 2)
C1. Split Stance In Place RNT Squat; 10 reps/leg x 4 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 4 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 4 sets; rest 1min
D2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 215, 225, 225, 235, 235, 235, felt decent
B. 275, 295, 315, 175, 175, didn't want to push it to much, good working sets
C1. Complete
C2. Complete
D1. complete
D2. Complete
All movement work complete. Feel pretty good overall.
B. Back Squat; 6,4,2,15,15 rest 2min (15 is 55% of 2)
C1. Split Stance In Place RNT Squat; 10 reps/leg x 4 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 4 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 4 sets; rest 1min
D2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 215, 225, 225, 235, 235, 235, felt decent
B. 275, 295, 315, 175, 175, didn't want to push it to much, good working sets
C1. Complete
C2. Complete
D1. complete
D2. Complete
All movement work complete. Feel pretty good overall.
Monday, February 12, 2018
Sunday, February 11th, 2018
A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed
B1. Med Ball T-Spine CAR; 3 eac way x 4 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 4 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 4 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/Bd
+
*all at easy pace, just practicing the movememnt and ensuring efficient technique)
15min EMOM:
Min 1: 4-6 DB Hang Squat Cleans @ 50#
Min 2: 4-6 DB Burpee Box Step Overs
Min 3: 2-3 DB Devil Press
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH
+
10min Row
10min Bike
10min Run
*all at 120-145 BPM
A-D. Completed. I like the medball T-spine rotation.
Completed EMOMs. Feel really comfortable with DBs. HR just goes up on those burpee bj step overs. But comes back down during other movements. 2nd set of EMOMs is MUCH easier than the first.
B1. Med Ball T-Spine CAR; 3 eac way x 4 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 4 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 4 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/Bd
+
*all at easy pace, just practicing the movememnt and ensuring efficient technique)
15min EMOM:
Min 1: 4-6 DB Hang Squat Cleans @ 50#
Min 2: 4-6 DB Burpee Box Step Overs
Min 3: 2-3 DB Devil Press
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH
+
10min Row
10min Bike
10min Run
*all at 120-145 BPM
A-D. Completed. I like the medball T-spine rotation.
Completed EMOMs. Feel really comfortable with DBs. HR just goes up on those burpee bj step overs. But comes back down during other movements. 2nd set of EMOMs is MUCH easier than the first.
Saturday, February 10th 2017
A. HSW Practice; 50' (25 and back) AFAP x10 sets; rest as needed to ensure fast times
+
4 Sets:
25 Cal Row
25 Cal Ski
25 Cal Bike
25 Burpee
rest 6min bw sets
*goal is that each set is faster than previous - last set being fastest, pace as needed
A. Jammed my finger on these last weekend, so just did HS holds against the wall. back facing and stomach facing.
Intervals - 6:20, 5:45, 5:20, 4:59. Good session felt good throughout. I used the C2 bike, not AB. I hope that was right. When you say "bike" I think the C2 bike. So when I see AB, I know assault bike.
+
4 Sets:
25 Cal Row
25 Cal Ski
25 Cal Bike
25 Burpee
rest 6min bw sets
*goal is that each set is faster than previous - last set being fastest, pace as needed
A. Jammed my finger on these last weekend, so just did HS holds against the wall. back facing and stomach facing.
Intervals - 6:20, 5:45, 5:20, 4:59. Good session felt good throughout. I used the C2 bike, not AB. I hope that was right. When you say "bike" I think the C2 bike. So when I see AB, I know assault bike.
Friday, February 9th 2018
A1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 4 sets; rest as needed - https://www.youtube.com/watch?
A2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 4 sets; rest 1min - https://www.instagram.com/p/Bc
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/Bd
B2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/Bd
+
14.1 (PS/DU)
rest 8min
4min of 13.4 (Clean and Jerk/TTB - except perform Knee to Elbow in place of TTB)
+
Easy Spin Recovery for 10-15min
Completed movement work. T-Spine Reach always feels good.
14.1 - 365 8rd+5DUs, I was so happy with this. My 2014 score was 378, but I eased in to this one, steady pace the whole way 6-5-4 on snatches, didn't miss any on DUs. Could have done snatches faster obviously. But just felt really good through this whole thing. I mean, I was on my back at the end, but still felt good. This was the type of open workout I was worried about the most, the "no limiter, just gotta go" type. Def have some confidence when these show up now.
4min 13.4 - took about 5 more minutes to stretch good. finished through round of 12. Did singles on C&J and jump kept moving.
Good day.
A2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 4 sets; rest 1min - https://www.instagram.com/p/Bc
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/Bd
B2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/Bd
+
14.1 (PS/DU)
rest 8min
4min of 13.4 (Clean and Jerk/TTB - except perform Knee to Elbow in place of TTB)
+
Easy Spin Recovery for 10-15min
Completed movement work. T-Spine Reach always feels good.
14.1 - 365 8rd+5DUs, I was so happy with this. My 2014 score was 378, but I eased in to this one, steady pace the whole way 6-5-4 on snatches, didn't miss any on DUs. Could have done snatches faster obviously. But just felt really good through this whole thing. I mean, I was on my back at the end, but still felt good. This was the type of open workout I was worried about the most, the "no limiter, just gotta go" type. Def have some confidence when these show up now.
4min 13.4 - took about 5 more minutes to stretch good. finished through round of 12. Did singles on C&J and jump kept moving.
Good day.
Thursday, February 8, 2018
Wednesday February 7th, 2018
AM
3 Sets:
30 C2B
30 Wall Balls
15 Burpees
15 Muscle Ups
rest 5min bw sets
+
10min Row
10min Ski
10min Bike
*keep easy pace for all HR around 140-160
PM
15 min amrap:
15 HSPUs
10 power snatch 115#
15 bar facing burpees
10 power clean and jerk 115#
Just did the AM. I saw you programmed PM for next week, perfect.
Scale town, I'm the mayor. Just felt a little banged up in my upper body, mainly shoulder and chest area. did the following.
3sets
20 C2B
20 WB 10@30#, 10@20#
10 burpee
10 MU
sets were 3:40, 3:23, 3:12. Broke up things as needed. Like I said felt banged up so wanted to just ease in it.
Was able to get in 10 on bike and row.
3 Sets:
30 C2B
30 Wall Balls
15 Burpees
15 Muscle Ups
rest 5min bw sets
+
10min Row
10min Ski
10min Bike
*keep easy pace for all HR around 140-160
PM
15 min amrap:
15 HSPUs
10 power snatch 115#
15 bar facing burpees
10 power clean and jerk 115#
Just did the AM. I saw you programmed PM for next week, perfect.
Scale town, I'm the mayor. Just felt a little banged up in my upper body, mainly shoulder and chest area. did the following.
3sets
20 C2B
20 WB 10@30#, 10@20#
10 burpee
10 MU
sets were 3:40, 3:23, 3:12. Broke up things as needed. Like I said felt banged up so wanted to just ease in it.
Was able to get in 10 on bike and row.
Tuesday, February 6, 2018
Tuesday February 6th, 2018
A. Squat Clean; 6 Singles @ 70-75%; rest 2min
B. Back Squat; 5,5,5; rest 2min
C1. Split Stance In Place RNT Squat; 10 reps/leg x 3 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 3 sets; rest 1min
D2. Stability Rolls; 6/side x 3 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 215 for all reps. felt good here. Light, good pop.
B. 275 for all sets. Needed to stay at this weight to not bother left hip/leg. Not that heavy
Will have do all movement work on Thursday(off day).
B. Back Squat; 5,5,5; rest 2min
C1. Split Stance In Place RNT Squat; 10 reps/leg x 3 sets; rest 1min
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min - https://www.instagram.com/p/Bc
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 3 sets; rest 1min
D2. Stability Rolls; 6/side x 3 sets; rest 1min https://www.instagram.com/p/Bd
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 215 for all reps. felt good here. Light, good pop.
B. 275 for all sets. Needed to stay at this weight to not bother left hip/leg. Not that heavy
Will have do all movement work on Thursday(off day).
Sunday, February 4th 2018
A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
+
10min AMRAP:
7 Ring Muscle Ups
9 Power Snatch @ 95#
11 C2B
13 Cal Bike
rest 10min
10min AMRAP:
7 OH WL Steps @ 95#
9 Power Cleans @ 95#
11 K HSPUs
13 Cal Row
Completed movement work. Bear position ball shoulder reach is hard as hell. Pigeon T Spine rotation is get a good stretch.
1st Amrap - 3rds 7MU. Kept moving steady. Had some shoelace issues, Ha! I broke MUs up starting in 2nd round, quick break.
2nd AMRAP - 3rds + 8C&J. Accidentally did C&J instead of just clean, definitely made it tough. Everything was unbroken, OH WL felt solid.
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
+
10min AMRAP:
7 Ring Muscle Ups
9 Power Snatch @ 95#
11 C2B
13 Cal Bike
rest 10min
10min AMRAP:
7 OH WL Steps @ 95#
9 Power Cleans @ 95#
11 K HSPUs
13 Cal Row
Completed movement work. Bear position ball shoulder reach is hard as hell. Pigeon T Spine rotation is get a good stretch.
1st Amrap - 3rds 7MU. Kept moving steady. Had some shoelace issues, Ha! I broke MUs up starting in 2nd round, quick break.
2nd AMRAP - 3rds + 8C&J. Accidentally did C&J instead of just clean, definitely made it tough. Everything was unbroken, OH WL felt solid.
Sunday, February 4, 2018
Saturday February 3rd 2018
A. HSW Practice; 50' (25 and back) AFAP x8 sets; rest as needed to ensure fast times
+
30min AMRAP @ continuous easy effort:
20 Cal Row
20 TTB
20 Cal Bike
10 Burpees over DB (lateral, new standard)
40 Double Unders
A. Completed. SOOOOO cold in gym this AM. had to workout about 6:30. Warmed up good though. each set about :25-:30. Jammed my finger on 2nd to last set.
Completed AMRAP. Steady pace 5rds + 10cal on bike. Did TTB 12/8 all sets. Did burpees relatively fast at a pace. Good workout.
+
30min AMRAP @ continuous easy effort:
20 Cal Row
20 TTB
20 Cal Bike
10 Burpees over DB (lateral, new standard)
40 Double Unders
A. Completed. SOOOOO cold in gym this AM. had to workout about 6:30. Warmed up good though. each set about :25-:30. Jammed my finger on 2nd to last set.
Completed AMRAP. Steady pace 5rds + 10cal on bike. Did TTB 12/8 all sets. Did burpees relatively fast at a pace. Good workout.
Friday February 2nd, 2018
AM
7 rounds for time:
50' DB FRWL 50#
50 double unders
15 DB S2O 50#
*at completion of workout build to a moderate snatch in 7minutes (don't go crazy, but just get the feel of what this would be like)
PM
A1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 3 sets; rest as needed - https://www.youtube.com/watch?
A2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min - https://www.instagram.com/p/Bc
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
B2. Stability Rolls; 6/side x 3 sets; rest 1min https://www.instagram.com/p/Bd
+
15min 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
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 8 DB Thrusters
MIn 3: 8 DB STOH
+
20min Easy Bike
Again, no time for AM/PM.
Completed all movement work. The lunge rotation was tough, felt a very good stretch on those. I do the stability rolls everyday to warm up hips. been doing those for 6-8 months.
Completed both EMOMs. movements feel good, breathing good. Got up to 30# this week on OHS. Felt better, no after effects next day as well.
7 rounds for time:
50' DB FRWL 50#
50 double unders
15 DB S2O 50#
*at completion of workout build to a moderate snatch in 7minutes (don't go crazy, but just get the feel of what this would be like)
PM
A1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 3 sets; rest as needed - https://www.youtube.com/watch?
A2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min - https://www.instagram.com/p/Bc
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
B2. Stability Rolls; 6/side x 3 sets; rest 1min https://www.instagram.com/p/Bd
+
15min 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
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 8 DB Thrusters
MIn 3: 8 DB STOH
+
20min Easy Bike
Again, no time for AM/PM.
Completed all movement work. The lunge rotation was tough, felt a very good stretch on those. I do the stability rolls everyday to warm up hips. been doing those for 6-8 months.
Completed both EMOMs. movements feel good, breathing good. Got up to 30# this week on OHS. Felt better, no after effects next day as well.
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