A. Rear Foot Elevated Split Squat; 5 reps/leg x 1 sets (film from 45 degree front view)

https://youtu.be/WMK2DwFruUA

B. Lateral Crossover Step Up; 5-6 reps/leg x 1 set (film from side view) 

https://youtu.be/V7KKdPrQAAo

C. Single Leg GoodMorning; 5-6 reps/leg x 1 set (film from 45 degree BACK view) 

*for this, the knees must be touching at all times. 

https://youtu.be/khO_wFo5_B4

D. KB Windmill @5131 - 5-6 reps/arm x 1 set (film from 45 degree front view) 

https://youtu.be/wNnt-0lRcKc

+

On the 90 seconds for 10 sets:

15 Calories Assault 

10 Burpees 

(record splits for each round and Avg HR) IF you can not complete the work in the 90 second time frame, stop and notate where you left off.

Results

Set #       Split       HR (bpm)

1.            1:09       160

2.            1:16       165

3.            1:14       169

4.            1:15       174

5.            1:14       174

6.            1:18       176

7.            1:20       176

8.            1:23       177

9.            1:25       178

10.          1:24       180

Lateral crossover step ups were challenging for me to perform. It didn't cause any hip/knee pain, but I found myself leaning foreword through the torso. I was trying to stay upright and focus on driving through the heel into the plyo box. 

I really liked today's conditioning piece! Found it to be very challenging around round 6. By that time in the workout it felt almost like an Open workout. Breath control was getting very challenging to maintain at that intensity. Was trying to hold 66-70 rpm's through each set. Stayed on pace all the way through! 

Rest Day

A1. Strict C2B Pull-ups; 3min AMRAP; rest 3min
A2. Kipping/Butterfly C2B; 3min AMRAP (rest as needed before 'B')
B1. Strict HSPU; 3min AMRAP; rest 3min
B2. Kipping HSPU; 3min AMRAP
+
Film the Following:
-Bridge Push-ups; 3-4 reps
https://youtu.be/RzYE215UdWs
-Double Arm Waiters Carry for 25m with Kbs
https://youtu.be/84TEnoUrQqA
-Ankle Flexion around the world; 1 rotation/leg x 1 set 
https://youtu.be/XD7iIHRidcM
-Wide Stance PvC Rotational Lunge; 3 reps/side x 1 sets 
https://youtu.be/VEqKgR2oYVk
-Natural Knee Extensions; 8-10 reps x 1 set 
https://youtu.be/oufxn3RNZxk
-Jefferson Curls (unweighted); 3-4 reps to end range
https://youtu.be/HGm3BsSfeeU

Results
A1. 47 reps
A2. 92 reps
B1. 54 reps
B2. 70 reps

Really liked todays workouts. I was happy with the outcome. My initial goal for part "A" was to hit 50 strict CTB pull ups and 100 Butterfly. Was not too far off! Right hand tore mid way through, so I was trying to focus on not ripping bad by the end of it haha. I set a similar goal for part "B." My shoulders were blown up after the strict HSPU. I think I opened too big and should of broke it up right away. I think I did 30 reps in 40 seconds. It made the kipping really difficult. Was a little bit off of what I was going for, but I did the best I could today.

30min Row for Max Meters (record avg HR, peak HR, wattage and total distance covered)
*If this bothers your hip, stop and we will adjust.

Results
169 bpm, 178 bpm, 205 watt, 7527m

Wow! Im not gonna lie... I was a little nervous before attempting this. This was my first attempt at hitting this. The only other time I have rowed for this long was about two years ago when I rowed a 10k, for time. I remember hating every minute of it haha. Plus, I haven't rowed this long since my hip injury, so I did not know how my hip was going to respond to the repetitive hip flexion.

Talk about embracing the suck! I was happy about overall outcome. Before going into the row I did not have a great idea on what to aim for, so I made short term goals to take my mind off of the clock and tune out. My initial goal going into this was trying to set a personal best on my 5k and suck it up the remainder of the time. Surprisingly, I easily set a new record on my 5k! And this was with a brief pause during the row (dog had to go to the bathroom). If I were to hit this tester again I would aim for 5700 meters. I was holding a 7800 meters for a majority of the row.

Wanted to work on my "mental game," so I decided to row out by the pool with no music and tune out. Focused on breath control, staying calm, and being consistent in each stroke.

No hip pain!

8:45AM- Breakfast
4 Eggs
3 Slices Bacon
2 Slices Whole Wheat Bread
2 tbs Peanut Butter
1/2 tbs Kerry Gold Butter
1 tbs Coconut Oil
20 oz Coffee

12:30PM- Lunch
2 1/2 cups homemade paleo chilli
1 Slice Whole Wheat Bread

3:00PM- Snack
20 oz Almond Breeze Milk
2 Scoops Whey Protein
1 Banana

7:30PM- Dinner
5 oz Top Sirloin Steak
5 oz Lobster Tail
2 Cups Mashed Potatoes
1 Cup Steamed Veggies

Water- 100 fluid oz
CHO- 28% (168g)
P- 30% (184g)
F- 42% (115g)
Total Calories- 2,522

Rest Day

4:45 AM- Snack
1 Nature Valley Bar w/ Dark Chocolate
16 oz Coffee

8:45 AM- Breakfast
4 Eggs
3 Slices Bacon
2 Cups Whole Foods Red Skin Potatoes
16 oz Coffee

2:00 PM- Lunch
5.5 oz Whole Foods Mediterranean Tuna Salad
5.5 oz Whole Foods Garden Potato Salad

7:00 PM- Snack
1 Whole Foods Granola Bar

8:00 PM- Dinner
2 1/2 cups homemade paleo chilli
2 slice whole wheat bread

Water- 120 oz
CHO- 31% (243g)
P- 23% (175g)
F- 46% (160g)
Total Cals- 3,137

A. Deadlift; build to a moderate effort with perfect hip/spine mechanics (film from side view at hip height)
B. Sorensen Hold - establish AMSAP UB (perfect position, if you lose it, stop)
C. 1 Leg Barbell RDL; 5/leg x 1 set (use light load and film from side view at hip height)
+
For time:
20cals Assault Bike
20 Burpees
20cals Assault Bike
Rest 10min
x3 sets @ 100% effort
*each time + HR data

Results 

A. 325# 

http://youtu.be/WU42RC0QUPc

B. 2:05

C. 95#

http://youtu.be/VUoIs7zGmVY

+

2:34/170 bpm

3:04/169 bpm

2:51/ 169 bpm

+
-Support Hold on Rings in Full external rotation; 15 sec hold:

https://youtu.be/ikOIzU6f2FQ

- Elevated Step Down: 

https://youtu.be/lzl1uRY_OXA

- In-Line Lunge: 

https://youtu.be/sxIZoYRkrc0

https://youtu.be/78WJUuWoZ8Q

Deadlift felt pretty good! Was surprised how 325# felt today. Had no pain through my right hip. Didn't use a belt today. At this point I don't know what a moderate load is for me. I built up on load based off of feel and speed of the pull.

This was probably the second time I have actually done a maximal effort Sorensen Hold. I do them occasionally in my warm ups to get posterior chain activation. This lit my back up. I felt like I could of held longer, but I called time once I felt my shoulders drop below my hip line.

These have always been difficult for me regardless of my hip impingement. I didn't feel any pain on my right hip, but I definitely felt restricted during hip flexion. I could feel my body rotating slighting to avoid creating impingement.

I guess I need to work on lactic repeatability. First set I came out of the gate quick. I was happy with the finish, but was hating life during the recovery. Quads were destroyed! By the time the second set rolled around I was not feeling completely recovered. Mental strength has always been a limiting factor for me. Something I hope to improve over time.

9:00- Breakfast

3 eggs

1 cup golden potatoes 

1 cups strawberries

1/2 tbs olive oil

1tbs kerry gold butter

1 tbs coconut oil 

20oz coffee 

1:00pm- Lunch

6oz turkey breast

1 oz tomato 

1/2 oz onion

5/8 tbs mayonnaise 

1 tbs Sierra Nevada mustard 

2 slices whole wheat bread 

3:00pm- Snack

2 scoops whey protein

20oz almond breeze milk 

1 banana 

8:00pm- Dinner

6 oz pork tenderloin

3/4 cup brown rice

1/2 cup green beans/mushrooms

1/2 cup cherries 

9:00pm- Snack

1 Nature Valley Bar

Water~ 80oz 

CHO- 32% (201g)

P- 23% (139g)

F- 45% (122g)

Total Cals- 2,432

A. Shoulder Press; build to a 1RM
B. Weighted Ring Dip; build to a 1RM
C. Weighted Pull-up; build to a 1RM
D. L-Sit Hold; establish AMSAP unbroken
+
https://youtu.be/w64LnkuAU0E

Results
A. 165#
B. 105# (PR)
C. 95# (PR)
D. 40 sec (had a 7" platform underneath feet) 

Really excited to start this new program! Today felt pretty good in regards to training. First thing I did before training was check my body weight. Weighed in at 169# with my gear on. My body weight has always fluctuated growing up. 

Strict press felt very weak today! Bar path was all over the place. Failed three attempts at 170#, which is my previous personal best. I have been stuck at this weight for a few years now. 

I was very surprised with my results on the ring dips. My previous best was 90#, so I was happy with the end result today. Really focused on warming up pecs and anterior delts before attempting any reps. Weighted ring dips tear up my shoulders and pecs during the descent of the movement. 

Almost hit 100# on my weighted pull up today. Got stuck right in the middle of the pull. I hate it when that happens haha. 

8:45am- Breakfast

5 eggs

2 cups strawberries

1/2 avocado

1/2 tbs kerry gold butter

1 tbs coconut oil 

20oz coffee 

1:00pm- Lunch

6oz turkey breast

1/2 cup cucumber 

5/8 tbs mayonnaise 

1 tbs Sierra Nevada mustard 

2 slices whole wheat bread 

3:00pm- Snack

2 scoops whey protein

20oz almond breeze milk 

1 banana 

8:00pm- Dinner

3oz grilled chicken

3oz steak

1 cup Brussels sprouts 

1/2 cup zucchini 

9:00pm- Snack

1 cup dried mango slices 

Water~ 80oz 

CHO- 34% (216g)

P- 28% (175g)

F- 38% (107g)

Total Cals- 2,556