A. Weighted pull up clusters; 1.1.1.1.1x5; rest 20 sec/rest 2min
B1. Hand over Hand Sled Pull; 50' AHAP x 5 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 5 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 5 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 5 sets; rest 3min
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
1 Rounds:
1 x 150 / 30sec rest - Swim w/ paddles @ moderate effort,
1 x 100 / 30sec rest - Kick w/ board (head-down)
1 x 150 / 30sec rest - Swim @ moderate effort,
1 x 100 / 30sec rest - Kick w/ board (head-up)
+
200m Time Trial
+
10min easy continuous kick w/ fins
A. 70, 70, 75, 80, 90....only second week doing weighted, easing back in
B1-2. weight up to 150 not counting sled. 12,11,11,11,10 on pull ups
C1-2. Same effort as last week on AB, 70ish. 34,22,20,17,21, better on the push ups
Swimming felt great. totally kicked my ass, i love swimming. Lets keep these up.
Completed all laps. Time trial on 200m was 4:08, like a snail in the water
Monday, April 17, 2017
April 8th, 2017
Row 1k @ 1:50 pace
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 secodns x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
1st round
Row - done at pace, not too bad.
Ski - got tough, never gone that far before
Bike - completed at pace. total pain cave
2nd round
Felt like total shit after 1st round
Just survived it, went slower on all
A1. 12in box, getting pretty good extension out of these, really surprised
A2. complete
B1-2. Not too hard
C1-3. done. ripping the shoulders up
D1-2. done. Hollow body holds got tough.
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 secodns x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
1st round
Row - done at pace, not too bad.
Ski - got tough, never gone that far before
Bike - completed at pace. total pain cave
2nd round
Felt like total shit after 1st round
Just survived it, went slower on all
A1. 12in box, getting pretty good extension out of these, really surprised
A2. complete
B1-2. Not too hard
C1-3. done. ripping the shoulders up
D1-2. done. Hollow body holds got tough.
April 7th, 2017
AM
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 4 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
+
4min Bike
4min Row
4min Locomotion
x4 sets (keeping HR @ 140-155 BPM)
PM
A. Clean Pulls; 3,3,2,2; rest 2min
B. DB russian step ups; 16 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 12-15x4/side; rest 1 min
C3. Single leg RDL; 8-10x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x4; rest 1 min
D2. Natural knee extensions; 5 reps x4; rest 1 min
AM.
A1. - B2. Shoulders feel good.
Could only do 24min of low bpm work.
PM.
A. 265, 275, 285, 295
B. did;t do these again, been irritating hip/back
C1-3. Done. Butt burn
D1-2. these are both weird. not sure if i'm doing them right.
A1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec
A2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec
A3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec
A4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec
B1. Bent Arm Shoulder Flexion Stretch; 30 sec x 4 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 10 sec
+
4min Bike
4min Row
4min Locomotion
x4 sets (keeping HR @ 140-155 BPM)
PM
A. Clean Pulls; 3,3,2,2; rest 2min
B. DB russian step ups; 16 alt'ing reps x5; rest 90 seconds
C1. Sumo good mornings; 10 slow controlled reps x4; rest 1 min
C2. Single leg hip thrusts; 12-15x4/side; rest 1 min
C3. Single leg RDL; 8-10x4/side; rest 1 min
D1. Wall Assited Goodmorning to Extension; 3 reps/side x4; rest 1 min
D2. Natural knee extensions; 5 reps x4; rest 1 min
AM.
A1. - B2. Shoulders feel good.
Could only do 24min of low bpm work.
PM.
A. 265, 275, 285, 295
B. did;t do these again, been irritating hip/back
C1-3. Done. Butt burn
D1-2. these are both weird. not sure if i'm doing them right.
Wednesday, April 5, 2017
April 5th, 2017
AM
30 Sec Assault Bike @ 500+ watts
30 Sec Rest
30 Sec Double Unders
30 Sec Rest
30 Sec Row @ 1:39 pace
30 Sec Rest
30 Sec Burpees over Bar
30 Sec Rest
x7 sets
(28 total min)
PM (going back to some basic gymnastics work, if anything is bothering your wrist/shoulder let me know and we can find adjustments)
A1. Strict Muscle up; 3-5 reps x 5 sets; rest 1min
A2. Strict Weighted Vest HSPUs; 8-10 reps for time x 5 sets; rest 2min
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x3; rest 2m
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x3; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2
D1. Bent Arm Shoulder Extension Stretch; 30 sec x 4 sets; rest 10 sec (bottom of Korean dip hold)
D2. Tuck Front Lever; 15 sec x 4 sets; rest 90 seconds
AM. Toughest was the row. Just needed to toughen up. AB got easier as I went. DUs felt fine, about 55 each time. 10-11 burpees each set. It was challenging but not impossible. Probably just what we wanted.
PM.
A1. did 3 each set, just wanted to feel out armpit/lat, no pain.
A2. used parralletes for first 2 sets, then from floor last 3, no pain in wrist, just felt stiff, need to slowly work it in. 8 reps each set
B1. done, not that hard
B2. Complete. these were tough on the 10
C1. Weight vest was tough but I completed all these unbroken
C2. Same as above
D1. I think i did these right? Korean dips, i think i did these right, i got nothin
D2. Done. not hard.
30 Sec Assault Bike @ 500+ watts
30 Sec Rest
30 Sec Double Unders
30 Sec Rest
30 Sec Row @ 1:39 pace
30 Sec Rest
30 Sec Burpees over Bar
30 Sec Rest
x7 sets
(28 total min)
PM (going back to some basic gymnastics work, if anything is bothering your wrist/shoulder let me know and we can find adjustments)
A1. Strict Muscle up; 3-5 reps x 5 sets; rest 1min
A2. Strict Weighted Vest HSPUs; 8-10 reps for time x 5 sets; rest 2min
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x3, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x3; rest 2m
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x3; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2
D1. Bent Arm Shoulder Extension Stretch; 30 sec x 4 sets; rest 10 sec (bottom of Korean dip hold)
D2. Tuck Front Lever; 15 sec x 4 sets; rest 90 seconds
AM. Toughest was the row. Just needed to toughen up. AB got easier as I went. DUs felt fine, about 55 each time. 10-11 burpees each set. It was challenging but not impossible. Probably just what we wanted.
PM.
A1. did 3 each set, just wanted to feel out armpit/lat, no pain.
A2. used parralletes for first 2 sets, then from floor last 3, no pain in wrist, just felt stiff, need to slowly work it in. 8 reps each set
B1. done, not that hard
B2. Complete. these were tough on the 10
C1. Weight vest was tough but I completed all these unbroken
C2. Same as above
D1. I think i did these right? Korean dips, i think i did these right, i got nothin
D2. Done. not hard.
Tuesday, April 4, 2017
April 4th, 2017
A. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric)
B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed (work on neutral pelvis and upright posture)
C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; rest 30sec
C2. KB windmills; 4 reps x4/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x3/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 3 sets; rest 120 sec
+
Assault Bike 15 Seconds @ 950 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. 185-245...pain on left side/back on concentric, nothing on eccentric
B. used 25# Kbs, felt fine
C1. Used 135# these felt fine
C2. I'd feel a little pain in back when left arm overhead
D1. 35#, everything felt good
D2. Complete. These felt fine
AB Sprints....Holy hell, for the love, I'm dying.
Completed. Got bike up to 900-950 each time, never got below 850 when it would float down. Pain.
I got an adjustment today back felt better immediately. Gonna try and get with Tony soon.
B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed (work on neutral pelvis and upright posture)
C1. Uneven Stance RDL @3131; 6-8/leg x 4 sets; rest 30sec
C2. KB windmills; 4 reps x4/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x3/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 3 sets; rest 120 sec
+
Assault Bike 15 Seconds @ 950 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. 185-245...pain on left side/back on concentric, nothing on eccentric
B. used 25# Kbs, felt fine
C1. Used 135# these felt fine
C2. I'd feel a little pain in back when left arm overhead
D1. 35#, everything felt good
D2. Complete. These felt fine
AB Sprints....Holy hell, for the love, I'm dying.
Completed. Got bike up to 900-950 each time, never got below 850 when it would float down. Pain.
I got an adjustment today back felt better immediately. Gonna try and get with Tony soon.
Monday, April 3, 2017
April 2nd, 2017
A. Weighted pull up clusters; 3.2.1x5; rest 20 sec/rest 2min (heavier than last week)
B1. Hand over Hand Sled Pull; 50' AHAP x 4 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 4 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 4 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 4 sets; rest 3min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Didn't do this part, just wanted to give armpit/lat a little more rest
B1. 135# not counting sled, will try heavier next time
B2. just did 10 each set, felt good, no pain, thats what I wanted to get out of it
C1. Man, these were tough, got up to and maintained 70-72 RPMs
C2 32, 22,18,18....these hit me, got tough
Did all this outside at the house. Good weather, felt good to be outside. Conditioning complete.
So, I have access to a pool now, if we wanted to work in any swimming, Sundays would be good days for it. I think I would like to do some swimming.
Also, wrist is 95-97%. No pain, just sticks more than the other, doesn't want to go in to full flexion.
B1. Hand over Hand Sled Pull; 50' AHAP x 4 sets; rest 20 seconds
B2. Strict Pul-ups; AMRAP (-1) x 4 sets; rest 3min
C1. Arms only Assault Bike 20 seconds @ high effort x 4 sets; rest 20 seconds
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 4 sets; rest 3min
+
15min Row
15min Bike
15min Ski/Run
*keep HR bw 150-160 BPM
A. Didn't do this part, just wanted to give armpit/lat a little more rest
B1. 135# not counting sled, will try heavier next time
B2. just did 10 each set, felt good, no pain, thats what I wanted to get out of it
C1. Man, these were tough, got up to and maintained 70-72 RPMs
C2 32, 22,18,18....these hit me, got tough
Did all this outside at the house. Good weather, felt good to be outside. Conditioning complete.
So, I have access to a pool now, if we wanted to work in any swimming, Sundays would be good days for it. I think I would like to do some swimming.
Also, wrist is 95-97%. No pain, just sticks more than the other, doesn't want to go in to full flexion.
April 1st, 2017
Row 1k @ 1:50 pace
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
Missed this training. Last minute day trip to Greenville to visit Lindsay's grandmother who is not doing well and is in the hospital. Really like the conditioning piece. Will try to make it up sometime.
rest 1min
Ski 1k @ 1:57 pace
rest 1min
Bike 50 Cals @ 400 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 20 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 20 seconds x4; rest 1 min
D1. Side plank; 30 seconds x5; rest 30 sec
D2. Hollow body hold; 30 seconds x5; rest 30 sec
Missed this training. Last minute day trip to Greenville to visit Lindsay's grandmother who is not doing well and is in the hospital. Really like the conditioning piece. Will try to make it up sometime.
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