February 10th, 2017

20min Open Style warm-up

+ 

14 min amrap: 20 deadlift 225# 10 muscle ups 100 double unders 20 deadlift 275# 10 muscle ups 100 double unders 20 deadlift 315# 10 muscle ups 100 double unders 20 deadlift 365# 10 muscle ups 100 double unders
+
20min Cooldown and Recovery work + Box Breathing for 5min

67 DUs in 2nd to last round. So didn't do any 365# DL. Did sleep normal because of driving down to FL. Felt off a bit, back was bothering me. DLs hit me hard, just had me really breathing hard. Did MUs 6/4, 6/3, 4/3/3. DUs were unbroken. Broke the DLs a whole bunch on the 315. Not a great performance. At least I didn't feel like it was. 

February 8th, 2017

A1. KB Arm Bar; 3-4 reps x 4 sets; rest 30 seconds 
A2. Shoulder Extension Stretch; 45 sec x 4 sets; rest 30 seconds 
A3. Turkish Get-up; 2 reps/side x 4 sets; rest 30 seconds 
A4. GHD Thoracic Stretch; 45 seconds x 4 sets; rest 90 seconds 
+
10min Row @ 2:02 pace 
10min Bike @ 275 watts 
10min Easy Run

A1-A4. completed. 

Row was fine. AB got tough on my legs, breathing was fine though. Easy run, like it said. 

February 7th, 2016

A. Squat Snatch + Hang Squat Snatch + OHS; 1 on the min for 10min 
B1. Squat Clean; 5 for time @ 205# x 4 sets; rest 10 seconds 
B2. Thruster; 15 for time @ 115# x 4 sets; rest 2:50 
+
10 Rounds for Time: 
10 Power Clean @ 115# 
6 Burpee Box Jump @ 20" 
10 OHS @ 115# 
+
15min of Breathing and meditation Work: try this (https://www.dartmouth.edu/~healthed/relax/downloads.html)
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15min of Shoulder/Wrist Therapy

A. Only used a bar. Just wanted to do movement
B1. Used Safety Bar Squat @ 275 instead of clean......alot of tightness and pain in lower back on these. a little of the old leg pain in left leg as well. back been bothering me for weeks when under load. 
B2. 50# DBs for thruster......got tough, rest was just enough to recover. 

Only did 5rds at 75# because of wrist. Wanted to get the movements in. 8:20 

this back thing is just a continuation upstream of the legs. I know it. Never had bar issues, ever. It also does not bather be on a DL at all. 

February 5th, 2017

A. Single Arm DB Push Press; 6-8/arm x 2 sets; rest 60 seconds bw arms 
B. Strict Muscle Up; 2 on the min for 8 min 
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3 Sets: 
1 Legless Rope Climb 
1 Regular Rope Climb 
5 BMU 
20 C2B 
spin easy on Assault Bike 3min bw sets 
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3 Sets: 
3 Push Jerk @ 225# 
3 Strict Deficit HSPUs (4") 
8 Strict HSPUs 
16 K HSPUs 
spin easy on Assault Bike 3min bw sets 
+
C1. Bent Over Reverse Fly; 8 reps x 2 sets; rest 30 seconds 
C2. Hand Stand Trap 3 raise; 8 reps x 2 sets; rest 60 seconds

A. 70,80. Could have done more. 
B. Completed. Felt good. 

First 3 sets. 1:25, 1:48, 2:05...Got tough, the rc on the front end are game changer. Went unbroken first 2 sets. Broke last set of CTB 12/8. 

Second 3 sets. didn't keep a time. Used 90# DBs for push press. can't do barbell yet, wrist. First set was unbroken on all movements. 2nd set broke SHSPU in help and Kipping 10/6. Last set broke a lot more. All done a para-whatevers.

C1.Hit some Crossover Symmetry as well
C2. Did these off some dumbells. I actually did it! you may not remember, I couldn't do these at the beginning of our training.  

February 4th, 2017

A. Drop Snatch; 3 on the min for 6min 
B. OHS @ 95# @ 4221 tempo; 6 reps x 3 sets; rest 60 seconds 
C. Hang Squat Snatch; 4 singles @ 155; rest as needed 
D. Low Hang Squat Snatch; 4 singles @ 165#; rest as needed 
E. Squat Snatch; 4 singles @ 175#; rest as needed 
+
For Time: 
10 TTB 
30 Doubles 
30 Wall Balls @ 30# 
10 TTB 
30 Doubles 
30 Thrusters @ 115# 
10 TTB 
30 Doubles 
30 Front Squats @ 155# 
10 TTB 
30 Doubles 
30 Wall Balls @ 30# 

Did all my movement and mobility work from Thursday. 

A. Only used bar. 
B. Only used bar, felt good. 
C-E. Didn't do. 

Tester - 11:24.....only had a 25# WB. Did 45# DBs instead of 115# barbell for thruster. Did 185# back squat. Did first set of WB unbroken. was very surprised, didn't feel hard. Thrusters 12-10-8. Squats were 12-12-6. Last set WB 20-10. Breathing was good, I always had to stop more from leg/shoulder fatigue rather than dying of breath. Don;t get me wrong, I was breathing very hard, I just felt more muscle fatigue. Its now Sunday and my legs are sooooooore. Ha!

February 2nd, 2017

A1. KB Arm Bar; 3-4 reps x 3 sets; rest 30 seconds
A2. Shoulder Extension Stretch; 45 sec x 3 sets; rest 30 seconds
A3. Turkish Get-up; 2 reps/side x 3 sets; rest 30 seconds
A4. GHD Thoracic Stretch; 45 seconds x 3 sets; rest 90 seconds
+
30 Sec Row @ 1:36 pace
30 Sec Rest
30 Sec Bike @ 550 watts
30 Sec Rest
30 Sec Run @ 1mile pace
30 Sec Rest
x15 sets
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smach Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/watch?v=GXf4FLBUnBI
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/watch?v=xku6HVmcuW0
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/watch?v=mhtdftg2BXc

Doing A1-A4 tomorrow, Sat. 

Completed the 30/30. Rough. I misread the row, only did 1:38 pace. but that was plenty. I hit that and the 550 on AB. Ran suicides inside for :30. Runs were the same throughout. Don't know if its mile pace, but I'm hustling. 

February 1st, 2017

A. Behind the Neck Push Jerk; 3-4 reps x 5 sets; rest 2min bw sets 
+
13min AMRAP: 
13 Cal Assault 
13 Strict HSPUs 
13 Box Jumps 
13 C2B Pull-ups 
+
B1. Tuck Front Lever; 10 sec x 2 sets; rest 30 seconds 
B2. Standing Shoulder Extension Stretch; 45 sec x 2 sets; rest 30 seconds 
B3. Hanging Scap Circles; 4-5 slow and controlled x 2 sets; rest 60 seconds

A. Worked up to 205. Really light. Legs, hips, shoulder felt very good. Didn't want to irritate wrist. Got to get it better. 

AMRAP - 4rds + 10 HSPUs

HSPUs we done with parralletes(I have no clue how to spell that by the way) prob 2-3in deficit. Cals took 35-45sec each round. all my rounds stayed pretty consistent, C2B unbroken, felt good. BJ and stepped down every rep. jump kept moving on those. Was able to speed up a bit the last 2ish minutes. Good effort. 

B1, B2, B3.....Completed. B2 & B3 are very hard. I don;t feel like I am getting the proper movement/stretch that I should be getting. May too advanced right now? I dunno. I guess you;d have to see it. Will video if I do it again.