Monday, May 14th 2018

A. Hang Squat Clean + Squat Clean; 6 complexes building in load each set; rest as needed 
B. Front Squat; 2.2.2 x4 sets; rest 30 sec; rest 3min 
C1. Single Leg Deck Squats; 4 slow controlled reps x5/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x5; rest 2 min
D1. Single leg back extensions; 6 reps/leg x5; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x5; rest 1 min https://www.dropbox.com/s/hszj55k441ycou6/MVI_5596.MOV?dl=0

Holy crap I was sooooooore after Saturday with that vest. Mainly lower body.


A. 205, 215, 225, 235, 245, 255.....Felt good. staying in good contact with bar, no fingertips.
B. 265, 275, 285, 290....really pushed these, interested to see how my left leg feels the next few days.
C1. I'm just doing negative to a low box and plates. only standing up from right leg, bothers left leg if i stand up
C2. 35 KB no pain on these
D1. done
D2. done

Saturday, May 12th 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 (75% of 1RM working perfect movement) 
B1. Close Grip Bench Press @ 21x1; 8-10 reps x 3 sets; rest 1min
B2. Bulgarian Pull-ups; 10-12 reps x 3 sets; rest 2min 
+
3 Rounds for Time: 
Run 300m 
6 Pull-ups 
12 Push-ups 
17 Air Squats 
rest 5min 
x3 total sets

A1. 275, 295, 305, 315, 315....never done these so was working my way up, also no chance to cluster these, so it was a double
A2. 225, 225, 235, 235, 245......same here, i was bringing these right back done and jerking so it was a double
B1. 155(8), 155(10), 165(10)......havent benched in while. 
B2. 10, 10, 7......Focused on pulling snaps back and then pulling. could really feel it. 


7:32, 7:19, 6:55.......felt better as I got deeper in these sets. Unbroken, I wore a vest. runs were 300ish. could have been a little more. 

Friday, May 11th 2017

A1. Snatch Grip Isometric Pull; 4-5 sec x 5 sets; rest 20 seconds 
A2. Power Snatch; 1.1 x 5 sets; rest to recovery (focus on as much speed as possible - start at 75% of 1RM and build as comfortable) 
B. In Place Front rack Reverse lunges; 5 steps/leg x3; rest 2 min
C. Low bridge hamstring curls; 10 slow controlled reps x3; rest 2 min
+
2 Sets: 
Assault Bike 2min @ 375 watts, into: 
5 Squat Cleans @ 225# 
20 Thrusters @ 105# 
rest 3min actively on bike bw sets (goal is that all thrusters are UB) 
+
2 Sets: 
Assault Bike 2min @ 375 watts, into: 
5 Squat Snatch @ 165# 
30 Wall Balls @ 30# 
rest 3min actively on bike bw sets (goal is WB remain UB for both sets - push yourself here)

A1. & A2. Used the same bar and weight. 155, 165, 175, 185, 195(1)....Felt decent on these. Was just holding the snatch grip mid shin. hope that was right. gotta remember to keep my user back tight on the snatch. Bar flies up when i remember. 

B. Used two Kbs in front rack, 53, 53, 60. 
C. Actually has a rolling machine for these and felt the burn real good. 

Only did the 2 sets of AB/Snatch/WB. Just not enough time to warm up and work up to 225 for clean. 

Held the 375watts well for both sets. Quick singles for snatches about :55 for the 6. Pushed it and went UB first set of WBs. Crushed me. the most I've ver done was 30, last year, right before my back and legs started hurting bad again. 2nd round of WBs was 6/6/6/12. 

My plan is to do the AB/clean/thruster next week. I just won't have time to do both. 

Wednesday, May 9th 2017

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. Split Jerk; 1.1 x 5 complexes building each set (around 80% of 1RM push jerk) 
B1. Bar Muscle Ups; 8 for time x 5 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 5 sets; rest 2min 
C1. K HSPUs; 15 for time x 5 sets; rest 30 seconds 
C2. Chest to Bar Pull-ups; 15 for time x 5 sets; rest 30 seconds 
C3. TTB; 15 for time x 5 sets; rest 30 seconds 
C4. Hand Over Hand Sled Drag; 50' AFAP x 5 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

Completed upper body movement work. 

A. worked up to 245, felt decent, was really focusing on punching out. 
B1. Complete, felt great
B2. Complete, unbroken consistent time
C1- C4. Unbroken on everything except last set of CTB. started to tear and called it on the 4th set. Been using 90lbs on the sled and trying to pull fast. 

Tuesday, May 8th 2018

A. Crossover Symetry Work 
B1. Starfish Side Plank; 20 sec/side x 3 sets; rest 30 seconds 
B2. Hanging Knee Tuck to Extension; 8 reps x 3 sets; rest 30 seconds 
B3. Sorenson Hold; 35-45 sec x 3 sets; rest 90 seconds 
+
AB 20 Sec @ 90% effort 
AB 2:40 @ threshold pace (faster than 30min pace) 
AB 3min @ easy recovery 
into: 
Row 20 Sec @ 90% effort 
Row 2:40 @ threshold pace (faster than 30min pace) 
Row 3min @ easy recovery 
x3 total sets

Complete. 600watt for 90% and then held at 300watt for remaining on AD. 1:33ish on row and then held 2:00 for remaining. Good breathing work, and felt good first day back. 

Saturday, May 5th 2018

Local Granite Games Team Comp

Workout 1 & 2

20 squat clean & jerks (185lbs)
15 squat clean & jerks (205lbs)
10 squat clean & jerks (225lbs)

5min rest

9 rounds
15 hang snatch (135lbs)
15 toes-to-bar

Went really well on workout 1. I ended up doing 2 sets of 4 TnG @ 185. I did a set of 3 and 3 singles @ 205. Then a set 2 @ 225. We got 2nd on this one with a time of like 4:15, only behind 1st place by like :07. We had a lot of rest before workout 2. We did 5 snatches each throughout and then each guy did 3 unbroken set of the 15ttb. We held our pace. everything felt good. We relaxed our transitions too much, finished like 10:30 which got us 3rd. We were 3rd overall after 2 workouts. 

My warm up was really good. Hips and shoulder were ready for both of these. I also felt really good afterwards. I need to work on a better cool down though. I mean I do stay moving, but I really never row for a few minutes or anything like that. 

Workout 3 & 4

6 rounds
12 bar muscle ups
16 synchro burpees over bar
16 partner deadlifts (405lbs)

Our original plan for workout 3 was to switch everything every 4 reps. constant rotation. Both the team ahead of us were in the last heat and we went before them so we were at a disadvantage. So we decided to bump it up and do 6/6 on bar MUs. Switch every 8 reps on burpees and still with every 4 on DL. It meant there were 2 rounds where you were doing all 16 of burpees that round but all the reps were still split evenly. Held our pace the whole time, But I ended up having to do almost all the burpees and DL in the final round, cause other guys were dying. 12:00 was time and we beat all the teams by over 1 minute on the workout. We were all crushed after trying to get our breathe before workout 4. But since we were behind we had to go all out. 

5min rest

200 double unders
75 single arm alternating dumbbell squat snatches (50lbs)
150 double unders
60 single arm alternating dumbbell squat snatches (50lbs)
125 double unders
45 single arm alternating dumbbell squat snatches (50lbs)
100 double unders

So the original plan was for me to not do any DB snatches and 90% of the DUs. Both my teammates looked at me right before the start as they were sucking wind and they were like "you gotta do some snatches". I had only warmed up a little for the snatches. Hilarious. I ended up doing a set of 10 in each round of snatches and they got better as I got deeper in the workout. DUs were perfect and I never tripped. We finished just under cap 14:20. I felt great afterwards, I recovered as the workout went on. 

We ended up tying for 1st overall but the put us second because the other team had more 1st place finishes. I didn't care too much as my goal for the day was see how how I felt throughout, test recovery and see how I would feel in the following days. I can say, writing this Monday that while I am definitely sore, I feel good. Definitely a success all around. Looking forward to a few easier days and just solid training and doing some prep for Murph. 

Friday, May 4th 2018

A. Power Snatch; build to a quick, moderate single 
+
1x 500m Row @1-2 sec faster than 2k pace
+
2x 16 cal AB @25-50w faster than 10m TT pace
Rest 60 sec b/w sets, then as needed before next part
+
For Time: 
6 BMU
9 Hang Snatch @ 135# 
12 TTB
+
10min Easy Bike Cooldown


A. 185.....havent done one in quite some time. felt good. good snap

1:42 on row. :58 and :55 seconds on AB. Was at 370-400 watts

For time piece was unbroken and 1:03. 

Ready for tomorrow!

Wednesday, May 2nd 2018

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. Split Jerk; 1.1 x 4 complexes building each set (around 80% of 1RM push jerk) 
+
any last minute touches you would like before your comp 
+
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 and feeling good. Feel like I'm getting more movement and ROM in shoulders. 

A. worked up to 225. feels ok. left shoulder just doesn't totally feel solid overhead

Worked some DB Squat Snatch, they feel good when I keep WL shoes on. TnG as well. 

Tuesday, May 1st, 2018

A1. Front Tuck Levers; 8-10 sec x5 sets; rest 30 seconds 
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 5 sets; rest 30 seconds 
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 5 sets; rest 45 seconds 
B1. Plate Squat Flow - 3 reps x 5 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 5 sets; rest 45 seconds - https://www.instagram.com/p/Bc8OOdZHSdo/?taken-by=ando_pfs
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 5 sets; rest 45 seconds 
+
C2 Bike 4min for Max Cals
rest 4min 
Ski 4min for Max Cals 
rest 3min 
Row 2min for Max Cals 
rest 2min 
Assault 1min for Max Cals 
rest as needed 
+
20min Easy Cooldown 
+
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?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

Cals were: 76, 58, 41, 22.....tried to push the pace from beginning but also allow myself to get faster. These were all good sustainable paces throughout for me. enough that i could recover by next effort. AB at the end ruined me though, felt terrible. 


Completed all other movement work. My range in the gymnastics bridge is shocking to me, in a good way. 

Monday, April 30th 2018

A. Squat Clean; 8 singles building to moderate load 
B. Front Squat; 3.3.3 x3 sets; rest 30 sec; rest 3min (goal is heavier than previous weeks) 
C1. Single Leg Deck Squats; 4 slow controlled reps x4/side; rest 1 min
C2. Two arm KB front rack Box Step Up; 6/leg slow and controlled x4; rest 2 min
D1. Single leg back extensions; 6 reps/leg x4; rest 1 min
D2. OH plate rotations wall assisted from RDL position; 10 reps x4; rest 1 min https://www.dropbox.com/s/hszj55k441ycou6/MVI_5596.MOV?dl=0

A. 165, 185, 205, 215, 225, 235, 245....someone kept talking to me so stopped there. felt good
B. 245, 255, 265...knew where to start from this week, all good working sets, getting stronger i think

C1-D2. Complete. I'm really not doing the deck squats on left leg. its bothering the leg, so just not doing it.

Saturday, April 28th 2018

3 rounds, resting 1:1 bw rounds: 
12 bar muscle ups
16 synchro burpees over bar
16 Deadlifts @ 245
5min rest
15min cap
100 double unders
30 single arm alternating dumbbell squat snatches (50lbs)
75 double unders
20 single arm alternating dumbbell squat snatches (50lbs)
50 double unders
10 single arm alternating dumbbell squat snatches (50lbs)
25 double unders
+
5min Row
5min Ski
5min Bike 
x2 sets
*keep HR bw 130-150 entire time

All rounds on BMU/Burpee/DL the same at 1:50. DL were actually toughest towards the end. 

I was able to hit 8-10 TnG on DB Snatch. gotta wear my WL shoes but I'll have time to take them on and off. 

Only completed 1 set of 5min/5min/5min.....Hr about 160 but felt comfortable. 

Friday, April 27th 2018

A. Squat Clean and Jerk; 1.1.1 x 5 sets; rest 20; rest 2-3min 
B. Deadlift; 3,3,3,1,1,1 rest 2min 
+
(rest 1 to 1 like you would at comp) 
10 squat clean & jerks (185lbs)
7 squat clean & jerks (205lbs)
5 squat clean & jerks (225lbs)
-5min rest
3 Rounds, resting 1:1 in between rounds: 
15 hang snatch (135lbs)
15 toes-to-bar
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BcFhzc-Hdhg/?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. 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
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed

A. 165, 185, 205, 225, 245....was trying to quick redip on the jerk. couple split jerks on the 245
B. 365, 395, 405, 445, 471.....starting get up there, most I've pulled in prob 2 years

Did some TnG, some fast singles. for C&J feeling it out, comfortable with both on 185, fast singles for 205 and 225. 

Was able to hang on for 5s on snatches and keep T2B unbroken. gotta get spicy on the day for sure. 

Didn't have time for movement work, will try to get in in the coming week. 

Wednesday, April 25th 2018

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 Jerk x2 + Split Jerk x2; 4 complexes building each set (around 75% of 1RM push jerk) 
B1. Bar Muscle Ups; 8 for time x 4 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min 
C1. K HSPUs; 15 for time x 4 sets; rest 30 seconds 
C2. Chest to Bar Pull-ups; 15 for time x 4 sets; rest 30 seconds 
C3. TTB; 15 for time x 4 sets; rest 30 seconds 
C4. Hand Over Hand Sled Drag; 50' AFAP x 4 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. Complete. doing really good on the handstand trap. If you remember, last year i could barely do it from paralletes. 

A. Worked up to 215. Left shoulder feels sticky overhead. like its not locking in to place
B1-B2 - Complete. smooth. not hard
C1-C4 - complete. a little tougher this week with the increased reps. major pump

Tuesday, April 24th 2018

A1. Front Tuck Levers; 8-10 sec x 4 sets; rest 30 seconds 
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 4 sets; rest 30 seconds 
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 4 sets; rest 45 seconds 
B1. Plate Squat Flow - 3 reps x 4 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 4 sets; rest 45 seconds - https://www.instagram.com/p/Bc8OOdZHSdo/?taken-by=ando_pfs
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 4 sets; rest 45 seconds 
+
Row 500m @ 2:15-20 pace 
Row 500m @ 1:40 pace 
x4 
+
Bike 1k @ 200 watts 
Bike 1k @ 500+ 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?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

A1-B3...Complete. Everything feeling good. I'm getting more range of motion in the Gymnastics bridge

Rows - I was able to hold 1:45-1:46 this week. Really didn't dip at all through the sets. 
Bike - NA

A1-B2. Complete. Working hard on these shoulders. I think the German hang gets me a really good stretch. need to constantly keep these in. 

Monday, April 23rd 2018

A. Squat Clean; start at 185#, add 10# every min until tough load or failure - base on feel for the day 
B. Front Squat; 3.3.3 x3 sets; rest 30 sec; rest 3min (tough, but base on how you feel) 
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/hszj55k441ycou6/MVI_5596.MOV?dl=0
+
3 Sets: 
8 UB Hang Snatch @ 135# 
rest 20 seconds 
12 UB TTB 
rest 20 seconds 
15 Cal Assault Bike @ hard effort 
rest 4min walking 
+
3 Sets: 
8 UB BMU 
rest 20 seconds 
12 BFB
rest 20 seconds 
18 UB Deadlifts @ 225# 
rest 4min walking 
+
SA DB Squat Snatch Tech Work

A. 285.....most in 2 years. but i'm doing it differently hand are in contact way more with the bar. did;t fingertip any clean until this last one. 

B. 205, 225, 245, 255.....didnt really know what to do here, i was working last 2 sets. 

C1-D2....Complete

Did have time for conditioning. Just worked SA DB Snatch, Kept WL shoes on, helped a ton. 

Saturday, April 21st 2018

A1. Weighted Deficit (4"") HSPUs; 4 reps AFAP x 5sets; rest 20 seconds 
A2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds 
A3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min 
+
5 Rounds for Time: 
30 Cal Row 
20 C2B Pull-ups 
+
20min of movement work 


A1-A3. same as last week. everything felt good. feel very strong on all these

Tester - 13:07....broke cab from beginning but kept moving. rows were steady around 1150cal/hr

Friday April 20th, 2018

A. Squat Clean and Jerk; 1.1.1 x 4 sets; rest 20; rest 2-3min 
B. Deadlift; 4,4,4,2,2,2; rest 2min 
+
3 Sets: 
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into: 
6 Squat Cleans AND jerks @ 185# 
4 Squat Cleans AND jerks @ 205# 
2 Squat Cleans AND jerks @ 225# 
rest 4min active walk bw sets 
+
For Time: 
100' FRWL @ 95# 
50 Thrusters @ 95# 
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BcFhzc-Hdhg/?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. 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
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed

A. 205, 215, 225, 235.....everything feeling good. 
B. 345, 365, 385, 405, 425, 435....strength really starting to come back. good working sets here, i think i did double overhand first 2 sets. 

Only did 2 sets. 5:32, 6:28...adding that jerk really slows it down, having to redip for the jerk taxes me. 

Only had time for all the movement work. Completed all, body feeling good.