AM
A. Power Clean Tech Work for 5min (just play around with pulling from ground and report back)
B. Hang Power Sntach Clusters; 2.2.2 x4 sets; rest 20 seconds; rest 2min 
C. Hang Power Clean; 3 on the minute for 10min @ 185# 
+
21-15-9:
TTB
Burpees 


PM
Row 2k for Time

Results
AM
A. 225#
B. 145#, 145, 145, 155
C. Completed 
+
3:05

PM
7:04 (PR) 

So stoked about today's session. Hip, knee, and ankle felt good during the barbell movements. Worked on adjusting my start position on the clean and snatch. Started to set my feet a little bit wider. Feel more explosive and most importantly my hip doesn't pinch pulling off the floor. Was conservative on the hang snatch. I tend to pull in a deep power position. Wanted to focus on catching the bar higher in the power position. 

Hips flexors gave out on the toes to bar/ burpee piece. Goal was to go unbroken. The only set I broke was 15. Didn't seem to slow me down too much. Towards the end of the workout I went to a step up/ down on the burpee to limit hip flexion. 

Can't believe that I hit a personal best on the 2k. Did not expect that at all! That is a 17 second PR for me. I was on the floor for probably 30 minutes rolling around afterwards. Right knee was a little tight after finishing. Did some mobility and seemed to fix the issue. I guess all of the rowing is paying off. Next time around I am gunnin' for that sub 7 haha. 

A1. Push Press; 5, 4, 3, 2, 1; rest 2min
A2. Close Grip Bench Press; 5-6 reps x 5 sets; rest 2min
B1. Weighted False Grip Lockoff; 12 seconds x 5 sets; rest 1min (holding false grip on rings with hands touching chest below collarbone)
B2. Strict Weighted Vest Ring Row @ 42x2; 5 reps x 5 sets; rest 90 seconds
C1. Face down incline Y raises; 10 reps x4; rest 30 sec
C2. Bent over thumbs up reverse flies; 10 reps x4; rest 30 sec
C3. Weighted (small load on PVC) dislocates - 4 reps both directions
and both grips x4; rest 2 min
+
Assault 5min @ 90%
rest 1min
x6 sets
(rest 3min bw sets 3/4)

*Goal is 75 cals + each set.

Results

A1. 200#, 210, 215, 225 x1, 225

A2. 185# (6), 185 (5), 185 (5), 185 (5), 185 (5)

B1. 25#, 35, 35, 35, 35

B2. 25# for all sets
C1. 10# per hand 

C2. 15# per hand 

C3. 5# for all sets both directions and both grips 

+

82 cals, 75, 72, 70, 70, 71

Push press/ bench super set was surprisingly tough! Pressing was fatiguing early overhead. Had a good drive through the legs, but was having a difficult time finishing the lockout. Didn't go as heavy as I wanted on both movements. Had a failed set on the push press. Was trying to not get frustrated. Focused on doing what I can and maintain a positive attitude. Really liked all of the pulling movements and lower trap strength work.

The assault bike was awful!! I went as hard as I could each set. Did not recover well during the 3 minutes. Quads were cashed out early on. This felt like doing an open workout for 6 sets haha. It was extremenlly mental for me towards the last couple sets. I think I involuntarily pissed myself after finishing...  HAHA

AM
A. Front Rack Rear Foot Elevated Squat @ 31x1 tempo; 8 reps/side x 4 sets; rest 1min bw sides 
B1. Banded Deadlift; 6,6,6,6; rest 1min 
B2. Single Leg Glute Bridge; 8 reps with 2 sec pause at top x 4 sets; rest 1min 
C. Slider Lateral to Crossover Lunge; 6 reps/side x 4 sets; rest 1min bw sides (https://www.youtube.com/watch?v=AlpMOidLC6k) Use a slider or frisbee on the turf at your gym.
D. Strict TTB with perfect control; 10 reps x 4 sets; rest as needed 

PM 
5 Sets:
50' Yoke Carry (moderate load, be smart with hip)
100' Single Arm Farmers Carry R Arm (see if you can go 90# + today)
100' Single Arm Farmers Carry L Arm
200m Sled Walk (pulling weight behind you)
rest 90 seconds bw sets 
+
Do banded Mobility/Rehab work sometime throughout the day

Results
AM
A. 55#, 55, 55, 55
B1. 205#, 225, 225, 225 (w/ green band for all sets)
B2. 25# med ball for all sets 
C. Completed 
D. Completed 

PM
275#
100#/ hand 
135# ext load 
4:40, 4:29, 4:09, 4:16, 4:11

Used a barbell for the rear foot elevated squats. Assumed that's the piece of equipment you wanted me to use... Kept the load lighter to focus on tempo and positioning. Banded deadlifts felt good on the hips and posterior chain. Crossover lunges bothered my hip. I completed all of the work, but didn't go deep on my right hip. Did ROM that I could handle without any pain. 

Increased the load on the farmers carry. Thumbs felt like they were going to fall of haha. Sled pull were tough after a couple sets. Glutes and hamstrings got spicaaay. Super grindy workout, but I like it! 

Rest Day 

A. Clean Pull; 3x3; rest 2min bw sets 
B. Clean Grip Deadlift; 100 for time @ 185# 
C. Wide Stance PVC Rotational Lunge; 8reps/leg x 4 sets; rest 1min bw sides
+
16min EMOM:
Odd: 7 UB Power Snatch @ 75# 
Even: 28 Double Unders 
rest 2min 
16min EMOM:
Odd: 10 Kettle Bell Swings @ 70#
Even: 28 Double Unders

Results
A. 305# for all sets (used straps)
B. 4:54
C. Completed 
+
Completed 

Body was feeling good! No pain through hip. Ankle was a little stiff in the AM, mobilized and felt like it fixed the issue. Deadlifts weight was light. Was a good opportunity to focus on hip positioning (clearing hip during hip flexion) and not relying on rebounding hard off of the ground. Opened with 30 reps, two sets of 10, and chipped away with sets of five with a quick recovery between sets. Paced by doing 20 reps OTM. EMOM was really easy. Didn't seem to have any issues with the movements. Overall, today was a good day of training. Didn't feel beat down at all. Although, I am glad tomorrow is a rest day. 

Rest Day

A1. Hang Power Clean; 5 reps x 5 sets; rest 20 seconds (play by feel, don't go crazy here)
A2. TTB; 15ub x 5 sets; rest 2min 
B1. Banded Lateral Hip Walk; 20m/side x 5 sets; rest 1min 
B2. Weighted Hip Extension; 10-12 reps x 5 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x5 sets; rest 3 min
+
Row 20min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)
rest 5min
x2sets 
(last week on this progression, stay focused on this.) 

Results 
A1. 185# for all sets 
A2. Completed 
B1. Completed (used sling shot)
B2. 60# (12), 75 (12), 75 (12), 75 (12), 75 (12) 
B3. 25# med ball for all sets 
+
1. 4831m
2. 4664

Awesome training session today! Body was feeling on point. No pain through hip/ knee. Been doing some Rom Wod post workout each day and its been helping out a lot with my recovery. 

I kept the load on the power cleans light and conservative. Dictated load off of feel. Could of gone heavier, but not worth the risk. It feels great getting back into some olympic lifting though. Love barbell movements. 

Rowing felt really good! You know how much I hate rowing, I am glad you make me do the things I hate haha. Learning to enjoy rowing now. The ultimate goal for me going into this pre-workout was hitting a 5k each set. Tried the best I could. That 10 damper setting is challenging. Start losing the drive out of my legs. Hands got so sweaty, was gripping has hard as I could. I was gripping so hard that post-workout my hands completely locked up for a while. Don't worry I am good now! I am glad to know that this is the last week on this progression haha.  

A. Push Press; 5x5; rest 2min (base weight off how hip feels) 
B1. Weighted Strict C2B Pull-up; 2 reps x 6 sets; rest 30 seconds 
B2. Strict Muscle-up; 3 reps x 6 sets; rest 30 seconds 
B3. Kipping Muscle Up; 5 reps x 6 sets; rest 3:30
+
Airdyne 5min @ 90%
rest 1min 
x4 sets
(rest 3min bw sets 2/3)

Results
A. 195#, 195, 200, 205, 215 x3
B1. 25#, 30, 30, 35, 35, 35
B2. Completed 
B3. Completed 
+
1. 76 cals, 75, 73, 72

Hip was feeling good during the push presses. Emphasized ankle and hip mobility prior to training session! Lots of voodoo band mobility. So far, its been the best tool for my ankle! Focused on basing weight off of my hip. Should of been able to do 215#, but strength is slowly coming back since I haven't done this movement in a while. I think the best I have done for a set of five is 225#. 

Weighted strict CTB pull ups were feeling better today. Added in some trap-3 exercised during my warm up. I think that helped out a lot. Is there anything I could do to improve low traps strength? 

Assault bike piece wasn't too bad. Blew up my quads after the first set. OUCH! I thought it was worse than the 10 minute tester. Wanted to hold 80 cals each set. Not too far off, but feel like I can improve over time. What should I be trying to reach? Been trying to find the best seat height to avoid too much hip flexion. Focused on keeping constant pressure in the pedals and driving hard through the legs. Definitely feeling more and more confident on the bike. 

AM
A. Single Leg Single Arm OH Split Squats @ 31x1 tempo; 8-10 reps/leg x 5 sets; rest 1min bw sides
B. Clean Stance Deadlift (with sumo grip, hands inside knees); 4,4,4,2,2,2 rest 2min bw sets (keep torso as vertical as possible
C. Single Leg GoodMorning w Knees touching; 8-10 reps/leg x 5 sets; rest 1min bw sides (add weight as comfortable)
D1. DB WindMill; 10 reps/side x 5 sets; rest 1min 
D2. Hanging Alternating Leg Lifts from L Hold; 11reps/side x 5sets; rest 1min 

PM 
4 Sets:
50' Yoke Carry (moderate load, be smart with hip)
100' Single Arm Farmers Carry R Arm
100' Single Arm Farmers Carry L Arm
200m Sled Walk (pulling weight behind you)
rest 2min bw sets 
+
Do banded Mobility/Rehab work sometime throughout the day

Results
AM
A. 70# (8) for all sets
B. 285#, 295, 295, 315, 315, 315
C. 45# (10/leg) for all sets 
D1. 44# for all sets  
D2. Completed 

PM
275# 
80# 
135#  
1. 4:54
2. 4:07
3. 4:22
4. 4:00

Feeling good getting back on the grind after a long/ hectic weekend. Hip, knee, and ankle were pain free during the entire session. None of the movements seemed to cause any pain. I like how the mobility was added into the program. Accumulated about 20-30 minutes of mobility. Sumo grip deadlift was challenging, but I know I can go heavier. Played it safe in regards to the load and focused on bracing. Tried to go slower on the eccentric portion of the movement and limited working off the ground going touch n' go. 

I had so much fun during the PM session. Never done those combinations of movements together. It was a challenge and a push. Dictated the load on each movement based on pain level and movement quality. Did not experience any pain. Definitely feeling the sled pulls through posterior chain. 

Rest Day

Wedding Day!

"Wedding Partner Wod"

Helen Assault Bike
10 Min AMRAP Cindy

Isabel & Grace 

Annie

100 Cal Assault Bike

Had a great time today hanging out with good friends and throwing down. We put together a longer workout. Everyone threw in a benchmarked and we rotated through each one with about 5 minutes of rest between each piece. All the work was split in half and we switched partners every workout. 

Rest Day

A. Power Snatch/Hang Power Snatch Tech Work for 10-15min
B1. Banded Lateral Hip Walk; 20m/side x 4 sets; rest 1min 
B2. Weighted Hip Extension; 10-12 reps x 4 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x4 sets; rest 3 min
+
Row 15min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)
rest 5min
x2sets 

Results
A. 155#
B. Completed
B2. 50#, 60, 70, 70
B3. 20# med ball each set 
+
3551m 
3527m 

Pulled from the floor today. Haven't done that in months. Super stoked to be able to do that pain free. Could of gone a lot heavier, but wanted to play it safe and stay at a weight that was pain free. It so hard not to want to push it, but its important to train smart. Concentrated on positioning and technique. Got plenty of reps in! Did a few reps on the minute. Weight was heavy enough to change any positioning in the lift. 

The first half of the row went good. Was pain free till the second set. Ankle was bugging me during the end of the second set. Did some mobility after the row, but not enough because I was pushed for time with all of the wedding set up. Post workout I had moderate pain through my right ankle. I find the row to be a push/challenge because the damper setting is a lot higher than what I am used to and <18 spm is difficult to hold. I am a shorter athlete and like to pull around 25-32 spm to compensate for the lack of ROM in each stroke. 

A. Weighted Strict C2B Pull-up; 1.1.1.1.1 x 6 sets; rest 20; rest 2min
B. Strict Muscle Up x2/ Forward Roll to support x 1/Kipping MU x 3; 7 complexes; rest as needed to ensure completion and crispness
C1. TTB; 15 reps x 5 sets; rest 1min
C2. Negative Tuck Front Lever on Rings; 4 reps x 5 sets; rest 1min 
D. Waiters Carry/Farmers Walk; 30 seconds continuous/arm x 5 sets; rest 1min bw arms 
+
Airdyne 3min @ 85% (push yourself but keep same pace)
rest 30 seconds
x12 sets 
(rest 2min bw sets 4/5 and 9/10) 

Results
A. 25#, 25, 30, 30, 30, 30 
B. Completed  
C1. Completed (all UB)
C2. Completed 
D. 53# for all sets 
+
485 calories 


Weighted strict chest to bar are still a struggle. Using a pronated grip is tough to get full shoulder retraction under load. Focused on mobilizing shoulders and pecs to increase ROM. I think that you are right though, I am definitely lacking low trap strength. 

Gymnastic complex went very well. Was still a challenge, but feel confident with these movements. Been enjoying all of the midline work. Midline strength feels like it is improving. 

Assault bike was grimy! Did it out in the sun to get some Vitamin D before the wedding. Was a bit humid out, so it made breathing difficult. Tried holding 60-66 rpm's. I don't know what I should be aiming for... I tried to hold 40-45 calories each set. It felt like 85% to me. Didn't put me on my back afterwards, but it did make it challenging.

AM
A. Single Leg Single Arm OH Split Squats @ 31x1 tempo; 8-10 reps/leg x 4 sets; rest 1min bw sides
B. Clean Stance Deadlift (with sumo grip, hands inside knees); 5,5,5,3,3,3; rest 2min bw sets (keep torso as vertical as possible
C. Single Leg GoodMorning w Knees touching; 8-10 reps/leg x 4 sets; rest 1min bw sides (add weight as comfortable)
D1. DB WindMill; 10 reps/side x 4 sets; rest 1min 
D2. Hanging Alternating Leg Lifts from L Hold; 11reps/side x 4sets; rest 1min 

PM 
15 reps each x 3 total sets, rest as needed bw movements: 
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 

Results
A. 70# (10), 75 (8), 75 (8), 75 (8)
B. 285#, 305, 305, 315, 315, 315
C. 35# (10), 35# (10), 45 (10), 45 (10)
D1. 44# for all sets 
D2. Completed 

PM
Completed 

Today was a long day! Teaching all day and feeling tired. Not to mention all of the wedding planning/ set up over the last couple of days. I can't believe how much wedding planning can take out of you. Movements felt good today. Was playing it very safe. Kept most of the movements lighter. I really like the hip protocol exercises. Feels great on my hip! Especially that internal rotation. Lacking internal rotation on both hips. Clean stance deadlifts feel so weird. Probably because its my second time actually doing them. Feels like my thumbs are going to rip off! Should I wear weightlifting straps? 

No ankle or hip today. Did a lot of mobilization prior to training. I'll start incorporating all of the ankle mobility you emailed me.  

Rest Day

A. Kettle Bell Hang One Arm Snatches; 10reps/arm x 5 sets; rest 1min bw arms 
B. Clean Grip Deadlift; 8 on the minute for 10minutes @ 185#
C. Wide Stance PVC Rotational Lunge; 8reps/leg x 4 sets; rest 1min bw sides
+
30 UB Power Snatch @ 75#
2k Row @ 1:58/500m pace 
rest 2min 
x3 sets 

A. 70#
B. Completed
C. Completed
+
1. 8:50 (Avg- 1:58/500m)
2. 9:35 (Avg- 2:00/500m)
3. 9:50 (Avg- 2:03/500m)

That last piece was rough. Had a difficult time staying on pace. Went UB on every set, but grip was completely shot by round two and it didn't help much that my hand was still pretty tender. Had some knee pain during the last set of the row. Adjusted my foot straps and knee felt better. I never realized it before, but I need to start placing the foot support at a one because I wasn't  getting enough heel drive before. Wore a heart rate monitor and I was averaging about 172 bpm per set. 

A. Shoulder Press; 3 reps x 10 sets @ 82% 1RM; rest2min
B1. Legless Rope Climbs; 3 reps AFAP x 5 sets; rest 20 seconds 
B2. Strict Deficit HSPUs (5"); 10 reps x 5 sets; rest 20 seconds 
B3. HandStand Walk; 50' AFAP x 5 sets; rest 3min 
C. Hand over hand seated rope pull/sled drag; 45 seconds continuous hand
over hand pulling; rest 2min x8 sets
+
10 Sets:
5 Muscle Ups
20 Double Unders 
10 C2B Pull-ups 
20 Double Unders 
rest 1min bw sets 
(rest 5min bw sets 5/6)

Results
A. 140#
B1. 30-45 sec 
B2. Completed (5/5, 6/4, 5/3/1/1, 4/3/3, 4/2/2/1/1)
B3. Completed (all sets UB)
C. 135# ext load
+
1. 1:08 (all UB)
2. 1:09 (all UB)
3. 1:06 (all UB)
4. 1:03 (all UB)
5. 1:02 (all UB)
6. 1:06 (all UB) 
7. 1:10 (all UB)
8.1:25 (hand ripped)
9. 1:25
10. 1:30

Holy biceps!! I feel like I have T-Rex arms. Pressing today was feeling weak, but pulling movements were feeling on point. I can't remember the last time I have done that many reps of pulling in a single session. I liked it, it was a good push! Could of maybe warmed up my shoulders a little bit more for the pressing movements.

The last piece was fun! Wanted to stay right near a minute. Hands were not holding up very well. Decided to continue on with the last few sets. Had to readjusted my grip a few times which made it difficult to stay unbroken on each set. Went on broken on muscle ups and double unders, but had to break the CTB pull up in two sets the last few sets.

No hip pain recently, some stiffness, but nothing bad. Minor ankle pain, on the same side of my bad hip (right side) recently. Been adding in some ankle mobility during warmups.

Rest Day 

A. Hang Power Clean tech work (stay light, no strain on hip and build to a moderate double)
B1. Banded Lateral Hip Walk; 20m/side x 3 sets; rest 1min
B2. Weighted Hip Extension; 10-12 reps x 3 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x3 sets; rest 3 min
+
Row 20min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)


Results
A. 225#
B1. Completed (used sling shot)
B2. 45# (12), 55 (12), 65 (12)
B3. Unweighted, 20#, 20 (used med ball)
+
4825 m

Hip was feeling good during the hang power cleans. I was surprised that 225# went up easy. I have always struggle with movements from the hang because grip seems to be a limiting factor for me. Could of built heavier, but didn't want to risk loading my hip in deep flexion. Focused on catching the bar high and not low above parallel.

Not gonna lie I had a difficult time staying under 18 spm. I think I went over 2-3 times (19 spm). This had me really focusing on pacing, which I liked because I need to get better at it on the rower. I was aiming for 5000 meters, but the damper took the drive out of my legs about half way through. Averaged about 159 bpm on my heart rate. Last two minutes of the row I was sitting around 163 bpm.

A. Weighted Strict C2B Pull-up; 1.1.1.1.1 x 5 sets; rest 20; rest 2min
B. Strict Muscle Up x1/ Forward Roll to support x 1/Kipping MU x 3; 5 complex; rest as needed to ensure completion and crispness
C1. TTB; 15 reps x 4 sets; rest 1min
C2. Negative Tuck Front Lever on Rings; 3 reps x 4 sets; rest 1min 
D. Waiters Carry/Farmers Walk; 30 seconds continuous/arm x 4 sets; rest 1min bw arms 
+
Airdyne 3min @ 85% (push yourself but keep same pace)
rest 30 seconds
x10 sets 
(rest 3min bw sets 5/6) 

Results
A. 30#, 35, 30, 30
B. Completed
C1. Completed (all UB)
C2. Completed 
D. 44#, 53, 53, 53, 53
+
443 calories

Had a difficult time making contact with weighted CTB pull ups. Used a pronated-grip each set. Felt like I was not getting enough shoulder retraction. Weight didn't feel heavy, must be lacking ROM or something. My guess is that I have gotten used to using a supinated-grip and I was lacking strength pronated.

The gymnastics complex was my favorite part of today's session. I have never actually done a gymnastic complex before, so this was new for me. Took me a couple practice attempts to get the hang of it, but didn't take long.

Assault bike piece was brutal! Legs were lit up. Felt good recovering during the 30 seconds. Kept a pace of 63-66 RPM's. I tried to average 45 calories every 3 minutes. Was aiming for a total of 450 calories. Pace felt solid till the last couple sets. Last couple sets took it out of me and fell back a bit.

AM
A. Single Leg Single Arm OH Split Squats @ 31x1 tempo; 8-10 reps/leg x 3 sets; rest 1min bw sides
B. Clean Stance Deadlift (with sumo grip, hands inside knees); 5x5; rest 2min bw sets (keep torso as vertical as possible
C. Single Leg GoodMorning w Knees touching; 8-10 reps/leg x 3 sets; rest 1min bw sides (add weight as comfortable)
D1. DB WindMill; 10 reps/side x 3 sets; rest 1min
D2. Hanging Alternating Leg Lifts from L Hold; 10reps/side x 3 sets; rest 1min

PM (I will send along video for this)
15 reps each x 3 total sets, rest as needed bw movements:
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 

Results
AM
A. 50# (10), 60 (10), 70 (10)
B. 275#, 295, 315, 315, 315
C. 35#, 45, 45
D1. 44# for all sets 
D2. Completed 

PM
Completed 

No hip or knee pain during todays session! Enjoyed the PM session. Felt good on my hip and knee post workout. Hip felt like they gained support and felt activated. Clean stance sumo deadlift-grip was different. I didn't know if I was suppose to use a mix grip or a clean/hook-grip, so I ended up using a clean grip to work on grip-strength. Felt like my thumbs were going to rip off!

Rest Day 

A. Kettle Bell Hang One Arm Snatches; 10reps/arm x 4 sets; rest 1min bw arms 
B. Clean Grip Deadlift; 5 on the minute for 10minutes @ 225# (report back on how this feel on your hip) 
C. Wide Stance PVC Rotational Lunge; 8reps/leg x 3 sets; rest 1min bw sides
+
30 UB Kettle Bell Swings @ 70#
2k Row @ 1:59/500m pace 
rest 2min 
x3 sets 

Results
A. 70# for each set
B. No hip pain
C. Completed 
+
8:48, 8:58, 8:59

I was happy to not experience any hip pain during the deadlifts. Focused on controlling the bar on the descent to avoid impingement and focus on positioning. Weight wasn't heavy, but it felt good to get some pulling work in today. Been warming up with the "Sling-Shot" lately and have been seeing positive results during my training sessions. 

KB swings were challenging for me! Completed all of the work and stayed a little under pace as prescribed on the row (7:50, 7:54, 7:53).  Getting comfortable with rowing, but I feel like I need to get better at pacing... Grip was blown up, ouch!

A. Shoulder Press; 3 reps x 10 sets @ 80% 1RM; rest2min
B1. Legless Rope Climbs; 3 reps AFAP x 4 sets; rest 20 seconds 
B2. Strict Deficit HSPUs (5"); 10 reps x 4 sets; rest 20 seconds 
B3. HandStand Walk; 50' AFAP x 4 sets; rest 3min 
C. Hand over hand seated rope pull/sled drag; 45 seconds continuous hand
over hand pulling; rest 2min x6 sets
+
12-9-6
CTB pull ups
airdyne calories
rest 90 seconds
x3 sets 

Results 
A. 135# 
B. 20-60s 
C. Completed 
D. Unbroken each set 
C. 90# ext load
+
2:20, 2:29, 2:33

Shoulders were feeling good today. Strict press load and volume was manageable. Didn't seem to have trouble completing each set. Focused on tight bar path and rebounding off of the shoulders. 

Enjoyed the gymnastics piece! First two sets of legless rope climbs were pretty quick, 20-30 seconds. Last two rounds I began to slow down, about 40-60 seconds to complete reps. Went unbroken for the first set of strict HSPU and then broke 6/4 for the last three sets. Was trying to go unbroken, but HS walk really fatigued my shoulders. Went unbroken each set for the HS walks though! 

Seated sled pull was fun! I have never done these seated before. I enjoyed the challenge and trying something new. My grip strength endurance sucks, so this was a great movement for me. Could of gone a little heavier, but did know how to gage it since it was my first time. 

Went unbroken on all of the CTB pull ups. Focused on driving hard with the legs on the assault bike to preserve upper body pull.  No hip or knee pain during training today!

Rest Day

Gonna go catch some rays and swim with the pup at the lake!

Off

Assault 10 sec @ 100%

rest 3minx3 sets (record highest wattage output + calories for each 10 sec split)rest 10minAssault Bike 10min for max Calories (first 5min is its own score, so be sure to notate cals at that point and then also notate total cals at 10min) 

Results

1430 watts/ 11 cals, 1426 watts/ 9 cals, 1435 watts/ 10 cals 

80 cals

153 cals 

Man this was rough today! Got terrible sleep last night, plus had to work the early AM classes. Probably got about 4 hours of sleep. Typically, I'll try to get about 8 hours of sleep daily.

My goal going into the 10 minute max calorie tester was 160+ calories. This was my second attempt at this on an assault bike, so I had good idea on how I wanted to pace and what I wanted to shoot for. My first attempt with this tester was 156 calories. This attempt I tried holding 16-19 calories per minute. Was feeling on point the first 5 minutes then fell off the second half. Quads were blown up!

Talked Randy Moss into training with me today. Much better suffering with someone else than alone haha.

A. Strict Defict HSPU - 3,3,3,2,2,1,1; rest as needed (increase deficit until max deficit / full ROM is achieved)
B1. Strict Rings Muscle-up - AMRAP in 3min; rest 3min
B2. Rings Muscle-up - AMRAP In 2min
*Film B's from 45deg angle from front
C1. Free HS Hold - establish AMSAP UB (film); rest 1min
C2. HS Walk - establish max distance UB

Results
A. 7.5", 9.5", 11.25", 13", 13", 17", 18"
B1. 15 reps 
https://youtu.be/ZlI_XFkVNiE
B2. 21 reps 
https://youtu.be/hhdOgbP0Xto
C1. ~30 sec (PR)

https://youtu.be/pUE0M6dMUE8
C2. ~140' 

First time I have ever done a max deficit strict HSPU. I was very happy with the end result. Maybe could of done 20", but it was my last set so I ended at 18"... Felt like a bicep curl into a press haha. 

Was a bit off pace on the strict MU. My goal was to get up to 18-20 reps. I wish that I had a strong enough pull to do a strict MU without a false grip. For the MU I was trying to get anywhere from 20-25 reps. Was very happy with the outcome. Should of opened with 15 reps and chipped away the remainder of the time. I could of definitely PR'ed on my 30 reps MU if I kept going. 

Today was my first time actually attempting a max HS hold. 30 seconds was a huge PR for me. I have always wanted to be able to do 60 seconds+ free HS hold. I'll get there one day! I am very comfortable with HS walks. Practiced them a lot leading up to 2014 regionals. One of my favorite movements.