A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec
A2. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 30 sec
B1. KB thoracic reach overs; 10 reps x 3 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec
+
A. Push Press x3 + Push Jerk x2 + Split Jerk x1; 4 complexes building each set (around 80% of 1RM Push press)
B1. Bar Muscle Ups; 8 for time x 3 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 3 sets; rest 2min (no deficit this week)
C1. K HSPUs; 12 for time x 3 sets; rest 30 seconds
C2. Chest to Bar Pull-ups; 12 for time x 3 sets; rest 30 seconds
C3. TTB; 15 for time x 3 sets; rest 30 seconds
C4. Hand Over Hand SLed Drag; 50' AFAP x 3 sets; rest 3min
+
On your own work:
A1. Scap Push-up; 10 reps x 3 sets
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets
A1-B2. Completed. No pain. first time doing the handstand trap not a parralettes. Last year wrist was hurt when we were doing these a lot. From ground, on wrist. doing complete movement. Felt good.
A. 185, 195, 205, 205....didnt really know good weight for this could have done 205 for more sets or maybe a little heavier.
B1-C4......Everything unbroken. Focused on relaxed breathing and crisp movements. Felt great. Not easy, but didn't tax me too much either.
Will do added work later. Feeling really good heading in to rest day and should feel very good fro Friday. Went and saw my chiro on Wed. He said its the best I've looked in 2 years.
Thursday, April 19, 2018
Tuesday, April 17th 2018
A1. Front Tuck Levers; 8-10 sec x 3 sets; rest 30 seconds
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 3 sets; rest 30 seconds
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 3 sets; rest 45 seconds
B1. Plate Squat Flow - 3 reps x 3 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)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 3 sets; rest 45 seconds - https://www.instagram.com/p/Bc
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 3 sets; rest 45 seconds
+
Row 500m @ 2:15-20 pace
Row 500m @ 1:45 pace
x4
+
Bike 1k @ 200 watts
Bike 1k @ 450+ watts
x4
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
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)
A1-B3. not a lot to report, everything felt good, no pain, even the slow pistols. I will say the feet elevated bridge felt better and I probably got more stretch than I ever have before. amazing what a healthy wrist and shoulder can do to that movement.
Rows - 1:46.5, 1:47.5, 1:48.5, 1:47.5......the prescribed 1:45 was a bit aggressive but I tried. Pleased with what I could get. The rest periods I did stay on goal at below 2:15.
AB - 1:31, 1:27, 1:26, 1:23.....again, the prescribed 450 watts was aggressive, I held between a 409-425. just wanted to be consistent and build faster if I could.
A1-B3. Completed. just trying to move better, no pain, so all good, keep it coming.
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 3 sets; rest 30 seconds
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 3 sets; rest 45 seconds
B1. Plate Squat Flow - 3 reps x 3 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)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 3 sets; rest 45 seconds - https://www.instagram.com/p/Bc
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 3 sets; rest 45 seconds
+
Row 500m @ 2:15-20 pace
Row 500m @ 1:45 pace
x4
+
Bike 1k @ 200 watts
Bike 1k @ 450+ watts
x4
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
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)
A1-B3. not a lot to report, everything felt good, no pain, even the slow pistols. I will say the feet elevated bridge felt better and I probably got more stretch than I ever have before. amazing what a healthy wrist and shoulder can do to that movement.
Rows - 1:46.5, 1:47.5, 1:48.5, 1:47.5......the prescribed 1:45 was a bit aggressive but I tried. Pleased with what I could get. The rest periods I did stay on goal at below 2:15.
AB - 1:31, 1:27, 1:26, 1:23.....again, the prescribed 450 watts was aggressive, I held between a 409-425. just wanted to be consistent and build faster if I could.
A1-B3. Completed. just trying to move better, no pain, so all good, keep it coming.
Monday, April 16th 2018
A. Power Clean x1/Split Jerkx1/Squat Cleanx1/Push Jerk x2; 5 complexes building in load each set
B. 1 1/4 Front Squats; 3 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
(c1-d2 all same - continue to focus on quality movement patterns)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj
+
3 RFT:
7 Hang Snatch @ 135
14 TTB
rest 1min
3 RFT:
7 BMU
9 BFB
11 Deadlifts @ 225
rest 1min
200 Double Unders for Time
A. 205, 215, 225, 235, 245......Failed one PJ @ 235. but hit all the 245. Not using lifters on anything yet, so all in normal training shoe. Push Jerk positioning is definitely most difficult. Thoracic work? Clean felts great. Hands still staying on bar. Working on pulling under the bar.
B. 205, 215, 225, 235, 245......Feeling good in these squats. warming up good. Not hurting leg/hip at all, not hurting in days following either. stay the course with what we are doing here.
C1-D2. Wasn't gonna have time, will make this up Saturday prob when i have more time
On the for time pieces, i felt like it might be too much to jump in to. So I did it with a partner(somewhat similar to how comp would be) Just did alternating unbroken rounds, only did 2 each though. Good response to keep intensity high and unbroken. Hang snatch pulled me around a bit. Everything else felt really good. rested 3min before DUs, 2:11 for the 200.
My forearms and biceps were a little sore coming to today from CTB on Sat. But overall, feeling really good.
B. 1 1/4 Front Squats; 3 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
(c1-d2 all same - continue to focus on quality movement patterns)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min https://www.dropbox.com/s/hszj
+
3 RFT:
7 Hang Snatch @ 135
14 TTB
rest 1min
3 RFT:
7 BMU
9 BFB
11 Deadlifts @ 225
rest 1min
200 Double Unders for Time
A. 205, 215, 225, 235, 245......Failed one PJ @ 235. but hit all the 245. Not using lifters on anything yet, so all in normal training shoe. Push Jerk positioning is definitely most difficult. Thoracic work? Clean felts great. Hands still staying on bar. Working on pulling under the bar.
B. 205, 215, 225, 235, 245......Feeling good in these squats. warming up good. Not hurting leg/hip at all, not hurting in days following either. stay the course with what we are doing here.
C1-D2. Wasn't gonna have time, will make this up Saturday prob when i have more time
On the for time pieces, i felt like it might be too much to jump in to. So I did it with a partner(somewhat similar to how comp would be) Just did alternating unbroken rounds, only did 2 each though. Good response to keep intensity high and unbroken. Hang snatch pulled me around a bit. Everything else felt really good. rested 3min before DUs, 2:11 for the 200.
My forearms and biceps were a little sore coming to today from CTB on Sat. But overall, feeling really good.
Saturday, April 14th 2018
A1. Weighted Deficit (4") HSPUs; 4 reps AFAP x 4 sets; rest 20 seconds
A2. Weighted HSPUs; 5 reps x 4 sets; rest 20 seconds
A3. Strict HSPUs; 6 reps x 4 sets; rest 3-4min
+
8 Sets:
20 Cal Row
10 C2B Pull-ups
rest 60 seconds bw sets
A1. Completed....20# weight vest
A2. completed.....20# weight vest
A3. Completed...... all these felt good not really any struggle, easy even.
Wanted to keep consistent pace, sets were:
1:31
1:28
1:28
1:29
1:26
1:28
1:25
1:23
Good working sets here.
A2. Weighted HSPUs; 5 reps x 4 sets; rest 20 seconds
A3. Strict HSPUs; 6 reps x 4 sets; rest 3-4min
+
8 Sets:
20 Cal Row
10 C2B Pull-ups
rest 60 seconds bw sets
A1. Completed....20# weight vest
A2. completed.....20# weight vest
A3. Completed...... all these felt good not really any struggle, easy even.
Wanted to keep consistent pace, sets were:
1:31
1:28
1:28
1:29
1:26
1:28
1:25
1:23
Good working sets here.
Friday, April 13th 2018
A. Hang Squat Clean + Squat Clean; 4 complexes to a mod-tough load
B. Deadlift; 5x5; rest 2min
+
3 Sets:
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into:
6 Squat Cleans @ 185#
4 Squat Cleans @ 205#
2 Squat Cleans @ 225#
rest 4min active walk bw sets
+
For Time:
40 Db Snatch @ 70# (alt - power)
80 Wall Balls
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
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. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 205, 215, 225, 235......Keeping the bar fully in my hand, not going to fingertips in the front rack. Really controlling bar. Slowly building in this new position
B. 315, 365, 385, 395, 395.....stayed double over hand until 385. good working sets, felt good.
Only did 2 sets, just ran out of time, but felt good. 3:55 total time first set. 3:45 second set. No touch and goes, all singles. Focusing on good position and keeping a good front rack keep hands fully on bar.
Only had time for tester or movement work so I chose the movement work. Everything felt good. Nothing hurting. worked up to 30# on the DB OHS.
B. Deadlift; 5x5; rest 2min
+
3 Sets:
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into:
6 Squat Cleans @ 185#
4 Squat Cleans @ 205#
2 Squat Cleans @ 225#
rest 4min active walk bw sets
+
For Time:
40 Db Snatch @ 70# (alt - power)
80 Wall Balls
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bc
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. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed
A. 205, 215, 225, 235......Keeping the bar fully in my hand, not going to fingertips in the front rack. Really controlling bar. Slowly building in this new position
B. 315, 365, 385, 395, 395.....stayed double over hand until 385. good working sets, felt good.
Only did 2 sets, just ran out of time, but felt good. 3:55 total time first set. 3:45 second set. No touch and goes, all singles. Focusing on good position and keeping a good front rack keep hands fully on bar.
Only had time for tester or movement work so I chose the movement work. Everything felt good. Nothing hurting. worked up to 30# on the DB OHS.
Wednesday, April 11, 2018
Wednesday, April 11th 2018
A1. Strict Deficit HSPUs (4-6"); 3 Reps AFAP x 10 sets; rest 1min
A2. Strict False Grip Ring to Chest PU; 3 reps (as high as possible) x 10 sets; rest 90 seconds
+
6 Sets:
8 Ring Dips
50' Hand Over Hand Sled Drag
rest 30 seconds
12 HRPUs
6 Muscle Ups
rest to recovery bw sets
A1. Completed, did 6", i'd even say these were easy
A2. I pulled all to below my sternum, or close to it
Completed. Just good "pump" here. took about 20 total minutes. Was also working out with kids so that took some time. Mackenzie was pulling the empty sled, so had to load and unload weights a few times. It was fun though.
A2. Strict False Grip Ring to Chest PU; 3 reps (as high as possible) x 10 sets; rest 90 seconds
+
6 Sets:
8 Ring Dips
50' Hand Over Hand Sled Drag
rest 30 seconds
12 HRPUs
6 Muscle Ups
rest to recovery bw sets
A1. Completed, did 6", i'd even say these were easy
A2. I pulled all to below my sternum, or close to it
Completed. Just good "pump" here. took about 20 total minutes. Was also working out with kids so that took some time. Mackenzie was pulling the empty sled, so had to load and unload weights a few times. It was fun though.
Tuesday, April 10th 2018
A. Power Clean x1 + Hang Squat Clean x1 + Front Squat x1 + Squat Clean x1; 5 complexes; rest as needed (focus on perfect catch position and good front rack - keep feet consistent in each catch)
B. 1 1/4 Front Squats; 4 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min
+
15 Sec Assault @ 90%
45 Sec rest
15 Sec Row @ 90%
45 sec rest
15 Sec Run @ 90%
90 sec rest
x8-10 sets
A. 165, 185, 195, 205, 205.....man, felt really great today. Everything really snappy. Could have gone heavier, just wanted to stay snappy and good form
B. 185, 195, 205, 215, 225.....again, these felt really good. No pain anywhere. Working on keeping man hands fully trapped around the bar, no fingertips
C1. 4,2, -, first time have done any form of "pistol" and not had pain in my left leg in almost 3 years. Only did the first set and then 1/2 on second set. Didn't want to push and just get out with the "W".
C2. 35KB - not really heavy, just good working weight. I know I'm gonna be sore.
D1. done
D2. I feel a stretch along sides, very low by my hips, I hope thats right.
B. 1 1/4 Front Squats; 4 reps x 5 sets; rest 2min (focus on perfect front rack and squatting mechanics - tech-focused first)
C1. Single Leg Deck Squats; 4 slow controlled reps x3/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x3; rest 2 min
D1. Single leg back extensions; 6 reps/leg x3; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x3; rest 1 min
+
15 Sec Assault @ 90%
45 Sec rest
15 Sec Row @ 90%
45 sec rest
15 Sec Run @ 90%
90 sec rest
x8-10 sets
A. 165, 185, 195, 205, 205.....man, felt really great today. Everything really snappy. Could have gone heavier, just wanted to stay snappy and good form
B. 185, 195, 205, 215, 225.....again, these felt really good. No pain anywhere. Working on keeping man hands fully trapped around the bar, no fingertips
C1. 4,2, -, first time have done any form of "pistol" and not had pain in my left leg in almost 3 years. Only did the first set and then 1/2 on second set. Didn't want to push and just get out with the "W".
C2. 35KB - not really heavy, just good working weight. I know I'm gonna be sore.
D1. done
D2. I feel a stretch along sides, very low by my hips, I hope thats right.
Monday, April 9, 2018
Monday April 9th, 2018
A1. Straight Bar Dips; 8-12 reps x 3 sets; rest 1min
A2. Wall Walk + 3 Wall Facing HSPUs + 6 sec hold at top; 4 reps x 3 sets; rest 2min
B1. Strict Pull-up; 3 reps x 3 sets; rest 40 seconds
B2. Banded S C2B Pull-up; 6 reps w 1 sec pause at top x 3 sets; rest 40 seconds
B3. Lat Pull-down; 12 reps w 3 sec pause at bottom x 3 sets; rest to recovery bw sets
+
4 Sets:
30 Sec AMRAP Burpees
30 Sec Max Cal Assault
rest 4min bw sets
This was suppose to be this past Friday. Got back in town Saturday late afternoon from beach. Just did some movement and mobility stuff in the garage. Decided I'd start my new weekly schedule this week.
A1. Done, kept it light and did 8 reps
A2. Totally messed these up, did 1 wall walk, 3 wall facing shspu with 6 sec hold after each rep. Idiot.
B1. Done
B2. Used very light band, still felt it with that hold at the top.
B3. Used same light band for these I used for S C2B.
Man got totally sick on these. Did bar facing burpees. I'm gonna practice those every chance I get. No reason for me not to be very good at those.
Burpees - 13,10,10,11
AB Cals - 15,13,9,11
A2. Wall Walk + 3 Wall Facing HSPUs + 6 sec hold at top; 4 reps x 3 sets; rest 2min
B1. Strict Pull-up; 3 reps x 3 sets; rest 40 seconds
B2. Banded S C2B Pull-up; 6 reps w 1 sec pause at top x 3 sets; rest 40 seconds
B3. Lat Pull-down; 12 reps w 3 sec pause at bottom x 3 sets; rest to recovery bw sets
+
4 Sets:
30 Sec AMRAP Burpees
30 Sec Max Cal Assault
rest 4min bw sets
This was suppose to be this past Friday. Got back in town Saturday late afternoon from beach. Just did some movement and mobility stuff in the garage. Decided I'd start my new weekly schedule this week.
A1. Done, kept it light and did 8 reps
A2. Totally messed these up, did 1 wall walk, 3 wall facing shspu with 6 sec hold after each rep. Idiot.
B1. Done
B2. Used very light band, still felt it with that hold at the top.
B3. Used same light band for these I used for S C2B.
Man got totally sick on these. Did bar facing burpees. I'm gonna practice those every chance I get. No reason for me not to be very good at those.
Burpees - 13,10,10,11
AB Cals - 15,13,9,11
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