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?v=OEwaGC-dbI8
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/Bc5CsODHz7a/?taken-by=ando_pfs
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
B2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/BdgBBScnzHy/?taken-by=ando_pfs
+
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. 

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. 

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/Bc5CsODHz7a/?taken-by=ando_pfs
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/BdgBBScnzHy/?taken-by=ando_pfs
+
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. 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/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
+
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. 

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. 

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?v=OEwaGC-dbI8
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/Bc5CsODHz7a/?taken-by=ando_pfs
B1. 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
B2. Stability Rolls; 6/side x 3 sets; rest 1min https://www.instagram.com/p/BdgBBScnzHy/?taken-by=ando_pfs
+
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. 

Wednesday January 31st 2018

AM
3 Sets: 
100' Farmers Carry 
8 Bar Muscle Ups 
12 SA OHS w DB @ 55# (6/arm) 
21 C2B 
rest 3min on Bike @ easy pace 
+
3 Sets: 
100' Waiters Carry 
40' HSW (20' and back) 
40' SA OH WL w DB @ 55# (switch arms at 20')
15 STOH @ 55# DBs (if shoulder feels okay) 
rest 3min on Bike @ easy pace 
+
Easy Cyclical Cooldown - accumulate 20min on machines 

PM
3 Sets: 
1k Assault @ moderate effort, into: 
10 Power Cleans @ 185# 
rest 2min 
+
3 Sets: 
500m Row @ moderate effort, into: 
10 Power Snatch @ 155# 
rest 2min 
+
3 Sets: 
400m Run @ moderate effort, into: 
10 Deadlifts @ 315# 
rest 2min 


No time for AM/PM. 

Did PM session. 

- AB was about 1:20 each set. Did single on PC, felt very good. :50 to do 10. I could do TnG. Just didn't want to risk a stupid injury this point in year. 
- Row 1:50, singles on PS. :50-1:00 to do the 10. Did feel as great as PC did, but felt better the more I did. 
- Had to leave, not time for run/DL