A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
+
4 Rounds:
50' HSW
20 K HSPUs
+
B1. Bent knee hollow body hold; 30 seconds x3; rest 40 sec
B2. Plank hold on rings in external rotation and full hollow; 30
second x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. These 5 sets were the easiest they have been.
8:00 even for the tester. Shockingly all HSW were unbroken. Haven't done any since the open i don't think. Did first 2 sets of HSPU unbroken. Decent showing, could have gone faster.
B1. Complete
B2. Complete
Feeling really good.
Wednesday, June 20, 2018
Tuesday, June 19th 2018
4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4RFT:
35 Double Unders
8 Burpees
8 TTB
4min Easy Row
4min Easy Ski (or Run)
4RFT:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
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
+
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
1st set - 4:20
2nd set - 4:15
3rd set - 4:21.....last set was the fastest, i had to move equipment around and my transitions we farther apart. Al burpees are jump to touch 6"
running is feeling good, I'm trying to run slow, my "easy" runs are 800m for the 4min.
Completed all movement work
Monday, June 18th 2018
A. Low Hang Power Clean + Low Hang Squat Clean; 1 complex on the min for 12min (increase load as you feel comfortable)
B. Box Back Squat; 3 reps x 6 sets; rest 2:30 (as fast off box as possible)
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
15 UB Thruster @ 115#
12 Scissor Jumps (switching legs front and back- 6/leg) - https://www.youtube.com/watch?
15 UB Deadlifts @ 225#
30 cal Row *10 cals easy, 10 mod, 10 hard
rest 2-3min bw sets
+
mobility work 15-20 min
A. 165, 175, 185, 185, 185, 185, 195, 195, 195, 205, 205, 205, one extra at 215. Felt very good today. Very snappy. I was coming out of the hole fast on the sq clean.
B. 225, 255, 255, 275, 275, 295....stayed very conservative as I did feel some pain in legs...As I'm writing this Wed night, I felt nothing lingering on Tuesday or today, wanted to be careful though as we feel it out.
Set 1 - 6:30
Set 2 - 6:15
Had to stop here due to time. Thruster feel good, maybe even light. These sets hurt at the end though.
B. Box Back Squat; 3 reps x 6 sets; rest 2:30 (as fast off box as possible)
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
15 UB Thruster @ 115#
12 Scissor Jumps (switching legs front and back- 6/leg) - https://www.youtube.com/watch?
15 UB Deadlifts @ 225#
30 cal Row *10 cals easy, 10 mod, 10 hard
rest 2-3min bw sets
+
mobility work 15-20 min
A. 165, 175, 185, 185, 185, 185, 195, 195, 195, 205, 205, 205, one extra at 215. Felt very good today. Very snappy. I was coming out of the hole fast on the sq clean.
B. 225, 255, 255, 275, 275, 295....stayed very conservative as I did feel some pain in legs...As I'm writing this Wed night, I felt nothing lingering on Tuesday or today, wanted to be careful though as we feel it out.
Set 1 - 6:30
Set 2 - 6:15
Had to stop here due to time. Thruster feel good, maybe even light. These sets hurt at the end though.
Saturday, June 16th 2018
A. Close Grip Bench Press; 10---->1 @ 185#; rest only as long as it takes to do next set UB
B1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 4 sets; rest 1min https://www.youtube.com/watch?
B2. Eccentric Only Banded Lat Pulldown; 10-12 reps x 4 sets; rest as needed (brind band to chest and then do a 4 sec negative back to full extension)
C. TRX (or rings) Y to T; 6 reps of complex x 3 sets; rest 90 seconds
A. Skipped this part. Did the EMOMs from yesterday. PC and DL combined with running. Wanted to get that bb cycling in.
B1. Done
B2. Done.....lat is feeling totally fine, by the time I come back from beach I'll be ready to start that overhead pulling
C. Complete.
B1. Side Plank Banded Row; 10-12 reps/side (slow and contolled) x 4 sets; rest 1min https://www.youtube.com/watch?
B2. Eccentric Only Banded Lat Pulldown; 10-12 reps x 4 sets; rest as needed (brind band to chest and then do a 4 sec negative back to full extension)
C. TRX (or rings) Y to T; 6 reps of complex x 3 sets; rest 90 seconds
A. Skipped this part. Did the EMOMs from yesterday. PC and DL combined with running. Wanted to get that bb cycling in.
B1. Done
B2. Done.....lat is feeling totally fine, by the time I come back from beach I'll be ready to start that overhead pulling
C. Complete.
Friday, June 15th 2018
A. Power Snatch + Squat Snatch + OHS; 1 complex on the 90 seconds for 15 sets (65-70% of 1RM)
B. Front squat; 6,6,6,4,4,4; rest 3 min
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Snatch @ 95#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Clean @ 115#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Deadlift @ 225-275#
A. 165 for all. everything feels good. i've been told i need to work on my footwork, as in i need to move them. i need to send some videos
B. 225, 235, 245, 255, 265, 275.....i was exhausted after these. no pain though. everything feeling good
Completed forst mom with snatches but had to stop because of time. will do others on Sat. snatch cycling good though, hot as hell in the gym
B. Front squat; 6,6,6,4,4,4; rest 3 min
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Snatch @ 95#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Power Clean @ 115#
+
10min EMOM:
odd: 45 Sec Run
Even: 10 Deadlift @ 225-275#
A. 165 for all. everything feels good. i've been told i need to work on my footwork, as in i need to move them. i need to send some videos
B. 225, 235, 245, 255, 265, 275.....i was exhausted after these. no pain though. everything feeling good
Completed forst mom with snatches but had to stop because of time. will do others on Sat. snatch cycling good though, hot as hell in the gym
Wednesday, June 13th 2018
A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
B1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
B2. Kipping hspu; 15 reps AFAP x5; rest 3 min
C1. Bent knee hollow body hold; 25 seconsd x3; rest 40 sec
C2. Plank hold on rings in external rotation and full hollow; 25
seconsd x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)
A. Completed. Last 2 sets were tough, but done unbroken
B1. Used 185 again for all sets
B2. Unbroken for all. Last 2 sets were slower
C1. Complete
C2. Complete
Tuesday, June 12, 2018
Tuesday, June 12th 2018
4min Easy Assault
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
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
4min Easy Row
4min Easy Ski (or Run)
4min @ 95-100% AMRAP:
35 Double Unders
8 Burpees
8 TTB
x3 sets
+
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
1st AMRAP - 3rd + 2 T2B...had to stop and tie shoe
2nd AMRAP - 3rd + 4 T2B
3rd AMRAP - 4rd
Again, did run/row/AB to keep same as last week. Runs were consistent, row and AB slowed a little in 2nd and 3rd but only 5ish%. Wanted to build my speed and pace each round on the 4min AMRAPs. I have been burpees jump and touch 6in above head. so a little harder and slower. Legs feeling much better. Went and saw PT today, had some needle work and cupping done. trying to just get regular maintenance work and stay ahead. Lat is also feeling much better felt nothing today. would like to continue to rest it though.
Didn't have time for movement work. Will do tomorrow or on Thursday.
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