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
Sunday, February 4, 2018
Tuesday, January 30, 2018
Tuesday January 30th, 2018
A. Squat Clean; build to a tough single for the day
+
20 min amrap @moderate sustainable pace
10 OHS 95#
20 double unders
10 thrusters 95#
20 double unders
20 wall balls @ 20#
20 double unders
10 front rack walking lunges 95#
20 double unders
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 265, legs felt good. Pull didn't feel great. Bar crashing on me.
Just went for 10min. 2rds + 10thrusters. Started to go faster as time went on. Just didn't have a lot of time.
I know I gotta get this movement work in. Gonna get it in no matter what the rest of week.
+
20 min amrap @moderate sustainable pace
10 OHS 95#
20 double unders
10 thrusters 95#
20 double unders
20 wall balls @ 20#
20 double unders
10 front rack walking lunges 95#
20 double unders
+
Movement Work:
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?
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/Bc
A. 265, legs felt good. Pull didn't feel great. Bar crashing on me.
Just went for 10min. 2rds + 10thrusters. Started to go faster as time went on. Just didn't have a lot of time.
I know I gotta get this movement work in. Gonna get it in no matter what the rest of week.
Sunday, January 28th 2018
A. Incline Bench Press; build to a tough triple for the day
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
+
3 Sets:
1k Bike @ 400 watts
7 Ring Muscle Ups
14 Power Snatch @ 95#
21 C2B
rest 3min
+
3 Sets:
500m Row @ 1:47 pace
7 BMU
14 Power Cleans @ 95#
21 STOH 95#
rest 3min
Got sick as hell Saturday night. Complete death. No training today.
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
B2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/B
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/Bd
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/Bd
+
3 Sets:
1k Bike @ 400 watts
7 Ring Muscle Ups
14 Power Snatch @ 95#
21 C2B
rest 3min
+
3 Sets:
500m Row @ 1:47 pace
7 BMU
14 Power Cleans @ 95#
21 STOH 95#
rest 3min
Got sick as hell Saturday night. Complete death. No training today.
Saturday, January 27th, 2018
A1. Stability ball stir the pots; 4 slow controlled reps in both
directions with maximal core tension x5; rest 1min
A2. Under switch; 3 slow controlled reps/ea way x5; rest 1min
(keep hips as elevated as possible through the entire range of motion)
A3. Side Plank Arch w maximal core tension; 20 sec/side x 5 sets; rest as needed
+
Side Lying Hip Series (follow full video):
https://www.youtube.com/watch?
+
2k Bike @ moderate effort, into:
5min AMRAP:
10 Cal Row
10 TTB
30 Double Unders
rest 4-6min
x3 sets
A1-A3. Completed.
Completed each 2k bike in 3:50.
AMRAPS
1st - 3rds + 9TTB
2nd - 3rds + 8TTB
3rd - 3rds + 8TTB
Happy with consistency. I really tried to push these.
directions with maximal core tension x5; rest 1min
A2. Under switch; 3 slow controlled reps/ea way x5; rest 1min
(keep hips as elevated as possible through the entire range of motion)
A3. Side Plank Arch w maximal core tension; 20 sec/side x 5 sets; rest as needed
+
Side Lying Hip Series (follow full video):
https://www.youtube.com/watch?
+
2k Bike @ moderate effort, into:
5min AMRAP:
10 Cal Row
10 TTB
30 Double Unders
rest 4-6min
x3 sets
A1-A3. Completed.
Completed each 2k bike in 3:50.
AMRAPS
1st - 3rds + 9TTB
2nd - 3rds + 8TTB
3rd - 3rds + 8TTB
Happy with consistency. I really tried to push these.
Friday January 26th 2018
AM
A. OHS; build to a heavy triple for the day
+
12min 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
+
12min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 8 DB Thrusters
MIn 3: 8 DB STOH
+
20min Easy Bike
A. 245. This is basically a 3RM now. Not so much leg strength as it is wrist and shoulder stability.
Complete both EMOMs. OHS w/DBs is very difficult. Best I could do was 20lbs. All over movements felt smooth. Breathing was fine.
A. OHS; build to a heavy triple for the day
+
12min 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
+
12min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 8 DB Thrusters
MIn 3: 8 DB STOH
+
20min Easy Bike
A. 245. This is basically a 3RM now. Not so much leg strength as it is wrist and shoulder stability.
Complete both EMOMs. OHS w/DBs is very difficult. Best I could do was 20lbs. All over movements felt smooth. Breathing was fine.
Wednesday, January 24, 2018
January 24th 2018
A. Strict ring dips; 50 for time
+
3 SETS:
30' HSW
10 Strict Ring Dips
15 TTB
22 SHSPU
100 Double Unders
22 K HSPUs
15 TTB
10 Burpees
30' HSW
rest 3min
So I noticed last week my left shoulder was feeling weird. Like when I would go over head or snatch, some pain. I think these ring dips and shspu have been taking a toll so I want to lay off a bit.
A. Didn't do it.
Instead did from last week.....
A. Ring Tick Tocks; 4 reps x 5 sets; rest as needed
B1. Bent Over Reverse Flys' 10-12 reps x 5 sets; rest 30 seconds
B2. Planche Lean w feet elevated; 20 sec x 5 sets; rest 30 seconds
For the 3 sets above I took out the ring dips and did HR Push ups. I also just eliminated completely the hspus.
Set 1 - 4:03
Set 2 - 3:39
Set 3 - 3:20
I thought I warmed up well. Maybe not well enough considering times. Everything felt good and was unbroken except first set of DUs.
+
3 SETS:
30' HSW
10 Strict Ring Dips
15 TTB
22 SHSPU
100 Double Unders
22 K HSPUs
15 TTB
10 Burpees
30' HSW
rest 3min
So I noticed last week my left shoulder was feeling weird. Like when I would go over head or snatch, some pain. I think these ring dips and shspu have been taking a toll so I want to lay off a bit.
A. Didn't do it.
Instead did from last week.....
A. Ring Tick Tocks; 4 reps x 5 sets; rest as needed
B1. Bent Over Reverse Flys' 10-12 reps x 5 sets; rest 30 seconds
B2. Planche Lean w feet elevated; 20 sec x 5 sets; rest 30 seconds
For the 3 sets above I took out the ring dips and did HR Push ups. I also just eliminated completely the hspus.
Set 1 - 4:03
Set 2 - 3:39
Set 3 - 3:20
I thought I warmed up well. Maybe not well enough considering times. Everything felt good and was unbroken except first set of DUs.
January 23rd 2018
A. Squat Clean; 1.1.1.1.1 x 5 sets; rest 20 sec; rest 2min
B. Front Squat; build to a tough double
+
Workout 1:
10-8-6-4-2:
Back Squat @ 275#
Muscle Ups
Deadlifts @ 315#
rest 15min
Workout 2
9-15-21
thrusters 95#
box jump overs 24"
bar facing burpees
A. 215, 225, 235, 245, 245......Numbers going up. I feel like the bar is crashing on me.
B. 305.....this could be current 2RM, if not its 95-97%. This is the most Ive FS in about 18 months, maybe longer.
Had to adjust this part for time purposes. Kind of stupid, but had to be done.
EMOM for 15min
1min - 12 thruster 95#
2min - 8 bar facing burpee
3min - 6 BJ Step downs
Practiced the new burpee rules of not being able to step up in to jump. Went well, will continue to work on that.
B. Front Squat; build to a tough double
+
Workout 1:
10-8-6-4-2:
Back Squat @ 275#
Muscle Ups
Deadlifts @ 315#
rest 15min
Workout 2
9-15-21
thrusters 95#
box jump overs 24"
bar facing burpees
A. 215, 225, 235, 245, 245......Numbers going up. I feel like the bar is crashing on me.
B. 305.....this could be current 2RM, if not its 95-97%. This is the most Ive FS in about 18 months, maybe longer.
Had to adjust this part for time purposes. Kind of stupid, but had to be done.
EMOM for 15min
1min - 12 thruster 95#
2min - 8 bar facing burpee
3min - 6 BJ Step downs
Practiced the new burpee rules of not being able to step up in to jump. Went well, will continue to work on that.
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