AM
A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 3 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 3 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 3 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 3 sets; rest 10 sec
+
3:30min Bike
3:30min Row
3:30min Locomotion
x4 sets (keeping HR @ 140-155 BPM)
PM
A. Clean Pulls; 3x3; rest 2min
B. DB Russian step ups; 20 alt'ing reps x4; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x3; rest 1 min
C2. Single leg hip thrusts; 12-15x3/side; rest 1 min
C3. Single leg RDL; 8-10x3/side; rest 1 min
D1. Wall Assisted Goodmorning to Extension; 3 reps/side x3; rest 1 min
D2. Natural knee extensions; 5 reps x3; rest 1 min
AM. Completed. Shoulders feel very good.
PM.
A. 265-285 for all sets. Felt left hip/back on these.
B. Used 20# DBs. Surprisingly tough. Left hip/back bothering me on these. It is definitely not my legs anymore and definitely only on the left side.
Completed the rest. Did use any weight just the barbell. No pain on any of these movements.
Monday, April 3, 2017
March 29th, 2017
AM
10min AMRAP:
15 Cal Row
30 Double Unders
rest 5min
10min AMRAP:
15 Cal Row
10 Box Jumps (step down each rep)
PM
A. Hand Stand Trap 3 Press; 8 reps x 5 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 5 sets; rest 2min
C1. Planche Lean; 20 sec x 5 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 5 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 5 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 5 sets; rest 30 seconds
AM.
AMRAP1 - 7rd +4DU....felt really good during this. 1300cal average throughout. NO misses on DUs
AMRAP2 - Accidentally went 9min 6rds+ 5cals. Felt good here too. Rowing was same, 1300cals, steady on BJs.
PM. Complete. Not a lot to report. Everything feels pretty good. Armpit/Lat almost completely pain free on pull ups.
10min AMRAP:
15 Cal Row
30 Double Unders
rest 5min
10min AMRAP:
15 Cal Row
10 Box Jumps (step down each rep)
PM
A. Hand Stand Trap 3 Press; 8 reps x 5 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 5 sets; rest 2min
C1. Planche Lean; 20 sec x 5 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 5 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 5 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 5 sets; rest 30 seconds
AM.
AMRAP1 - 7rd +4DU....felt really good during this. 1300cal average throughout. NO misses on DUs
AMRAP2 - Accidentally went 9min 6rds+ 5cals. Felt good here too. Rowing was same, 1300cals, steady on BJs.
PM. Complete. Not a lot to report. Everything feels pretty good. Armpit/Lat almost completely pain free on pull ups.
March 28th, 2017
A. KB Front Rack Rear Foot Elevated Split Squat; 6-8 reps/leg x 5 sets; rest 1min bw legs
B1. Front rack Walking lunges; 16 alt'ing reps x5; rest 1 min
B2. Side to side cossack squats w 1 sec pause in bottom; 10 slow controlled reps x5; rest 1 min
C1. Lateral Crossover Step-ups; 5-6/leg x 5 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 5 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. Went up to 45# KB, 8 reps for all
B1. Up to 35# on these.
B2. complete, hips feel good.
C1. Done. No pain.
C2. Done. Used 10# DBs
AB Sprints - Completed. Would always get it up to 900 but didn't maintain. floated down to 750 in early sets but then kept it higher and higher. Good session coming off the Vegas trip.
B1. Front rack Walking lunges; 16 alt'ing reps x5; rest 1 min
B2. Side to side cossack squats w 1 sec pause in bottom; 10 slow controlled reps x5; rest 1 min
C1. Lateral Crossover Step-ups; 5-6/leg x 5 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 5 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. Went up to 45# KB, 8 reps for all
B1. Up to 35# on these.
B2. complete, hips feel good.
C1. Done. No pain.
C2. Done. Used 10# DBs
AB Sprints - Completed. Would always get it up to 900 but didn't maintain. floated down to 750 in early sets but then kept it higher and higher. Good session coming off the Vegas trip.
March 22nd, 2017
AM
50min AMRAP @ smooth manageable pace (HR below 150bpm):
Row 500m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 90 seconds @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
PM
A. Hand Stand Trap 3 Press; 8 reps x 4 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 4 sets; rest 2min
C1. Planche Lean; 20 sec x 4 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 4 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 4 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 4 sets; rest 30 seconds
D3. Bent Arm Hang; 20 sec x 4 sets; rest as needed
AM. Complete
PM. B. Armpit/Lat is feeling better. 7-8 reps each set.
50min AMRAP @ smooth manageable pace (HR below 150bpm):
Row 500m
100' Single Arm Farmers Carry R ARM
100' Single Arm Farmers Carry L ARM
Assault Bike 90 seconds @ 250 watts
100' Reverse Weighted Bear Crawl
20 Sec side plank R side
20 Sec side plank L side
30 Double Unders
PM
A. Hand Stand Trap 3 Press; 8 reps x 4 sets; rest as needed bw sets
B. Strict Lean Away Pull-ups; 6-8 reps @ 3111 tempo x 4 sets; rest 2min
C1. Planche Lean; 20 sec x 4 sets; rest 40 seconds
C2. Tuck Front Lever; 10-15 sec x 4 sets; rest 60-90 seconds
D1. Weighted Shoulder CARs; 5 slow and controlled rotations each way x 4 sets; rest 30 sec
D2. Shoulder Extension Stretch; 60 sec x 4 sets; rest 30 seconds
D3. Bent Arm Hang; 20 sec x 4 sets; rest as needed
AM. Complete
PM. B. Armpit/Lat is feeling better. 7-8 reps each set.
Tuesday, March 21, 2017
March 21st, 2017
A. Rear Foot Elevated Split Squat; 8 reps/leg x 5 sets; rest 1min bw legs
B1. Front rack reverse lunges; 20 alt'ing reps x4; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 4 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 4 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x10
rest 3min
x2 total sets (20min)
A. 35# for all sets, no pain, started to squat faster each set
B1. used 25# for all
B2. felt better than last week, hips not as tight
C1. felt good. no pain
C2. these are feeling good on my back
AB sprints. total nightmare, these are hard. sick as shit.
B1. Front rack reverse lunges; 20 alt'ing reps x4; rest 1 min
B2. Side to side cossack squats; 10 slow controlled reps x4; rest 1 min
C1. Lateral Crossover Step-ups; 8/leg x 4 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 4 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x10
rest 3min
x2 total sets (20min)
A. 35# for all sets, no pain, started to squat faster each set
B1. used 25# for all
B2. felt better than last week, hips not as tight
C1. felt good. no pain
C2. these are feeling good on my back
AB sprints. total nightmare, these are hard. sick as shit.
March 19th, 2017
A. Weighted pull up clusters; 2.2.2x5; rest 20 sec/rest 2min
B1. Seated band single arm lat pull downs; 15 reps x4/side; rest 1 min
B2. Seated single arm DB arnold press; 12-15x4; rest 1 min bw sides/rest 3 min
C1. Ring Push-up @ 3112 tempo (turn out at top); 6 reps x 4 sets; rest 1min
C2. Ring Pull-ups @ 3111 tempo; 6-8 reps x 4 sets; rest 2min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Lat/arm pit still bothering me a bit. didn't do this.
B1. complete, no pain here
B2. used 35# and 15 reps for all sets
C1. did 8 reps for all sets. felt good
C2. 6 reps on these felt a little sharp pain in the lat
B1. Seated band single arm lat pull downs; 15 reps x4/side; rest 1 min
B2. Seated single arm DB arnold press; 12-15x4; rest 1 min bw sides/rest 3 min
C1. Ring Push-up @ 3112 tempo (turn out at top); 6 reps x 4 sets; rest 1min
C2. Ring Pull-ups @ 3111 tempo; 6-8 reps x 4 sets; rest 2min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Lat/arm pit still bothering me a bit. didn't do this.
B1. complete, no pain here
B2. used 35# and 15 reps for all sets
C1. did 8 reps for all sets. felt good
C2. 6 reps on these felt a little sharp pain in the lat
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