AM
3 Sets
40 Cal Assault
40 HSPUs (kipping allowed)
40 TTB
40 Burpees
rest as needed bw sets
PM
Row 1k @ 3:57 pace
30 Deadlifts @ 255#
rest 2min
Row 1k @ 3:57 pace
30 Power Cleans @ 165#
rest 2min
Row 1k @ 3:57 pace
30 Power Snatches @ 95#
Results
AM
28:30
PM
25:11 (total time including rest)
Results
Started and finished with the same pace. Didn't come out too aggressive. Stayed with my plan from the start. Went three sets straight across. Stayed at 60-67 rpm, broke 20/10/10 on the HSPU's, chipped 5-10 TTB each set, and smooth tempo on burps.
Afternoon session went much better than last weekend. No sign of pain. Stayed on pace each set of the row. Deadlifts were the most challenging. I feel so weak during any type of slow pull.
Saturday, October 31, 2015
Friday, October 30, 2015
A. 15min of Movment Prep and quality work on Hip
+
20 Second Assault @ max effort
rest 3min bw sets
x4 sets
+
20 Second Row @ max effort
rest 3min
x4 sets
+
Assault Bike 5min @ 10min pace
rest 1min
x 4 sets (rest 3min bw sets 2/3)
+
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. Completed
17 cals, 16, 15, 14
+
11 cals for each set
+
77 cals, 76, 75, 73
+
Completed
Did some banded distraction pieces on hip. Worked on clearance of hip capsule. Lactic piece on the bike blew me up. Power output diminished each set. Im guessing I will need to work on this...? Hahah. Row lactic intervals don't create as much lactic build up compared to the bike. Is it because of speed and number of contractions?
Aerobic interval piece created some havoc. Took a different approach to see if it worked out. Sprinted 30 'on' and moderate pace 'off.' I stayed on pace better than last time. Definitely more consistent than before. Didn't work so much on the last set. I got lactic build up early on. Put my head down and grind through. These intervals tear me up more than the 10 max calorie tester. Put me on my back!
+
20 Second Assault @ max effort
rest 3min bw sets
x4 sets
+
20 Second Row @ max effort
rest 3min
x4 sets
+
Assault Bike 5min @ 10min pace
rest 1min
x 4 sets (rest 3min bw sets 2/3)
+
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. Completed
17 cals, 16, 15, 14
+
11 cals for each set
+
77 cals, 76, 75, 73
+
Completed
Did some banded distraction pieces on hip. Worked on clearance of hip capsule. Lactic piece on the bike blew me up. Power output diminished each set. Im guessing I will need to work on this...? Hahah. Row lactic intervals don't create as much lactic build up compared to the bike. Is it because of speed and number of contractions?
Aerobic interval piece created some havoc. Took a different approach to see if it worked out. Sprinted 30 'on' and moderate pace 'off.' I stayed on pace better than last time. Definitely more consistent than before. Didn't work so much on the last set. I got lactic build up early on. Put my head down and grind through. These intervals tear me up more than the 10 max calorie tester. Put me on my back!
Thursday, October 29, 2015
Wednesday, October 28, 2015
AM
A. Power Clean Clusters; 2.2.2x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets
B1. Box Squats Wall Ball Thruster (box set to just below parrellel) 15 reps x 7 sets; rest 30 Seconds
B2. Burpee Box Jumps to 24"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled)
C. Shrimp Squat; 10 reps/leg x 4 sets; rest 1min bw legs (attach band to rig and hold for support throughout the movement)
+
Banded Hip Work
PM
A. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min bw sets
B. Strict Muscle-up x2/Kipping Muscle-upx4 + 10 Sec Support Hold in full external rotation; 5 complexes NOT for time
C1. Push Press; 5x5 + 10 sec Isometric Hold OH on last rep; rest 10 sec
C2. Kipping HSPUs; 15 AFAP x 5 sets; rest 3min
Results
AM
A. 195#, 195, 205, 210, 215
B1. 30# for all sets
B2. Completed
C. Completed
+
Completed
PM
A. 60# (4), 70 (3), 70 (3), 70 (3), 70 (3)
B. Completed
C1. 185#, 185, 195, 195, 200
C2. 19-30 sec (all sets done UB)
Speed and power feels like it is gradually returning back to normal on olympic lifts. Plus explosive movements aren't causing any pain. Playing around with different foot positions during squatting. Didn't do many reps on the shrimp squats because it caused hip/knee pain. Completed all sets on my 'good' hip.
Been having a hard time holding full external rotation after a few sets in. Shoulders felt like lead after superset. Iso-hold OH was spicaay. Worked on kipping mechanics in HSPU. Bigger kip saved my shoulders.
A. Power Clean Clusters; 2.2.2x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets
B1. Box Squats Wall Ball Thruster (box set to just below parrellel) 15 reps x 7 sets; rest 30 Seconds
B2. Burpee Box Jumps to 24"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled)
C. Shrimp Squat; 10 reps/leg x 4 sets; rest 1min bw legs (attach band to rig and hold for support throughout the movement)
+
Banded Hip Work
PM
A. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min bw sets
B. Strict Muscle-up x2/Kipping Muscle-upx4 + 10 Sec Support Hold in full external rotation; 5 complexes NOT for time
C1. Push Press; 5x5 + 10 sec Isometric Hold OH on last rep; rest 10 sec
C2. Kipping HSPUs; 15 AFAP x 5 sets; rest 3min
Results
AM
A. 195#, 195, 205, 210, 215
B1. 30# for all sets
B2. Completed
C. Completed
+
Completed
PM
A. 60# (4), 70 (3), 70 (3), 70 (3), 70 (3)
B. Completed
C1. 185#, 185, 195, 195, 200
C2. 19-30 sec (all sets done UB)
Speed and power feels like it is gradually returning back to normal on olympic lifts. Plus explosive movements aren't causing any pain. Playing around with different foot positions during squatting. Didn't do many reps on the shrimp squats because it caused hip/knee pain. Completed all sets on my 'good' hip.
Been having a hard time holding full external rotation after a few sets in. Shoulders felt like lead after superset. Iso-hold OH was spicaay. Worked on kipping mechanics in HSPU. Bigger kip saved my shoulders.
Tuesday, October 27, 2015
Go through A1-4 4x* and B1-B4 4x
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Row 1k @ 3:55 pace
Assault Bike 2min @ 350+ watts
rest 2min bw sets
x4 sets
+
Assault Bike 30 Seconds @ 300+ watts
Assault Bike 30 Seconds @ 400+ watts
Assault Bike 30 Seconds @ 500+ watts
Assault Bike easy for 3min
x3 sets
Results
A1-4. Completed
B1-4. Completed
+
30 cals, 30, 31, 31
+
36-43 cals/ set
Banded hip capsule distraction is one of the best mob-pieces on my hip so far. helps create some clearance in my hip. Ankle and thoracic mobility has been a huge help when I squat. Not feeling any pain while squatting lately.
Maintained 358-375 watts each set. Went through each set feeling smooth and controlled over pace. Probably could of pushed a little harder, was worried about spilling over.
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Row 1k @ 3:55 pace
Assault Bike 2min @ 350+ watts
rest 2min bw sets
x4 sets
+
Assault Bike 30 Seconds @ 300+ watts
Assault Bike 30 Seconds @ 400+ watts
Assault Bike 30 Seconds @ 500+ watts
Assault Bike easy for 3min
x3 sets
Results
A1-4. Completed
B1-4. Completed
+
30 cals, 30, 31, 31
+
36-43 cals/ set
Banded hip capsule distraction is one of the best mob-pieces on my hip so far. helps create some clearance in my hip. Ankle and thoracic mobility has been a huge help when I squat. Not feeling any pain while squatting lately.
Maintained 358-375 watts each set. Went through each set feeling smooth and controlled over pace. Probably could of pushed a little harder, was worried about spilling over.
Monday, October 26, 2015
AM
A. Single Arm Front Rack Rear Foot Elevated Split Squat (opposite side); 10 reps/leg x 4 sets; rest 1min bw sides
B. Single Arm Front Rack Squat @ 5050 tempo; 6 reps/side x 4 sets; rest 1min bw sides
C1. Barbell 1 Leg RDL; 8 reps/leg x 5 sets; rest 1min
C2. Russian Step Ups; 6-8 reps x 5 sets; rest 1min
+
4 Sets:
6 Hang Power Clean (185#)
6 S2OH
10 Box Jumps (24")
rest 3min bw sets
PM
7min AMRAP:
7 S2OH @ 135#
7 Burpee
7 TTB
+
A1. Forehead on Bench Y raises; 10-12x3; rest 30 sec
A2. DB Reverse Flys with thumbs down; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec
Results
AM
A. 44# for all sets
B. 35# for all sets
C1. 115# for all sets
C2. 115# (8), 125 (6), 125 (6), 125 (6), 125 (6)
+
1. 50 sec
2. 45 sec
3. 49 sec
4. 50 sec
PM
7 rounds
+
A1. 10# for all sets (12)
A2. 10# (12), 20 (12), 20 (12)
A3. Completed
Took a while for hip to warm up today. Was a little stiff. Squats were pain free, but definite limitation in hip ROM. Didn't see much shifting in the bottom like you pointed out during my visit.
Did all set UB and step downs on the box jumps. Still not ready for bounding. Shoulders felt strong, push jerked every rep.
Kept pace smooth and controlled. Went UB on the S2OH and TTB, weight was light and TTB were easy to maintain. Slow on the burpees. Towards the end, used a step up to get back up because hip flexor was fatigued.
I liked finishing up with some shoulder/trap work. Difficult to do without any DB. All we have are 30#'s and up.
A. Single Arm Front Rack Rear Foot Elevated Split Squat (opposite side); 10 reps/leg x 4 sets; rest 1min bw sides
B. Single Arm Front Rack Squat @ 5050 tempo; 6 reps/side x 4 sets; rest 1min bw sides
C1. Barbell 1 Leg RDL; 8 reps/leg x 5 sets; rest 1min
C2. Russian Step Ups; 6-8 reps x 5 sets; rest 1min
+
4 Sets:
6 Hang Power Clean (185#)
6 S2OH
10 Box Jumps (24")
rest 3min bw sets
PM
7min AMRAP:
7 S2OH @ 135#
7 Burpee
7 TTB
+
A1. Forehead on Bench Y raises; 10-12x3; rest 30 sec
A2. DB Reverse Flys with thumbs down; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec
Results
AM
A. 44# for all sets
B. 35# for all sets
C1. 115# for all sets
C2. 115# (8), 125 (6), 125 (6), 125 (6), 125 (6)
+
1. 50 sec
2. 45 sec
3. 49 sec
4. 50 sec
PM
7 rounds
+
A1. 10# for all sets (12)
A2. 10# (12), 20 (12), 20 (12)
A3. Completed
Took a while for hip to warm up today. Was a little stiff. Squats were pain free, but definite limitation in hip ROM. Didn't see much shifting in the bottom like you pointed out during my visit.
Did all set UB and step downs on the box jumps. Still not ready for bounding. Shoulders felt strong, push jerked every rep.
Kept pace smooth and controlled. Went UB on the S2OH and TTB, weight was light and TTB were easy to maintain. Slow on the burpees. Towards the end, used a step up to get back up because hip flexor was fatigued.
I liked finishing up with some shoulder/trap work. Difficult to do without any DB. All we have are 30#'s and up.
Sunday, October 25, 2015
Saturday, October 24, 2015
AM
5 Sets:
20 Cal Assault
20 Strict HSPUs
20 TTB
20 Burpees
rest as needed bw sets
PM
A. Power Clean; build to a 'tough' single, then do 8 singles @ 90%
+
Row 1k @3:40 pace
15 power clean 165#
rest 30 sec
x2
+
Row 1k @3:40 pace
20 Deadlift @ 255#
rest 30 sec
x2
Results
AM
24:55
PM
A. 250# (225# for 90%)
+
5-6 min for each set
Great morning session! Went with no rest between sets. Was feeling good, so kept going. Kept a sub 5 min split across each set.
Weight was tough, had no fails, and worked on receiving the bar in a high power position. Not far off of my PR.
Maintained pace for first two set of row. Did quick singles on the power cleans and worked on being consistent with foot positioning in the start and catch. Was experiencing patellar femoral pain during the row/deadlift. Didn't hold pace. Wanted to get the work done.
What is the concept behind these row/pulling pieces?
5 Sets:
20 Cal Assault
20 Strict HSPUs
20 TTB
20 Burpees
rest as needed bw sets
PM
A. Power Clean; build to a 'tough' single, then do 8 singles @ 90%
+
Row 1k @3:40 pace
15 power clean 165#
rest 30 sec
x2
+
Row 1k @3:40 pace
20 Deadlift @ 255#
rest 30 sec
x2
Results
AM
24:55
PM
A. 250# (225# for 90%)
+
5-6 min for each set
Great morning session! Went with no rest between sets. Was feeling good, so kept going. Kept a sub 5 min split across each set.
Weight was tough, had no fails, and worked on receiving the bar in a high power position. Not far off of my PR.
Maintained pace for first two set of row. Did quick singles on the power cleans and worked on being consistent with foot positioning in the start and catch. Was experiencing patellar femoral pain during the row/deadlift. Didn't hold pace. Wanted to get the work done.
What is the concept behind these row/pulling pieces?
Friday, October 23, 2015
A. 30min of Locomotion Work: start by working through this: https://www.youtube.com/watch?
+
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)
Was caught up with applications for school and phone calls with advisors. Trying to balance out work, training, and now getting back into school. Very low energy and body is a little run down. Back on the grind tomorrow!
+
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)
Was caught up with applications for school and phone calls with advisors. Trying to balance out work, training, and now getting back into school. Very low energy and body is a little run down. Back on the grind tomorrow!
Thursday, October 22, 2015
Wednesday, October 21, 2015
AM
A. Power Clean Clusters; 3.3.3 x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets
B. Power Snatch; 3 on the minute for 10min @ 115-135#
C1. Box Squats Wall Ball Thruster (box set to parallel) 15 reps x 7 sets; rest 30 Seconds
C2. Burpee Box Jumps to 20"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled)
+
Banded Hip Work
PM
A. Kneeling Bottoms Up KB Strict Press; 8 reps x 5 sets; rest 1min bw sides
B. Strict Muscle-up x2/Kipping Muscle-upx4; 5 complexes NOT for time
C1. Ring Dips; 12 reps + 5 sec support hold in full external rotation x 5 sets; rest 1min
C2. C2B Pull-ups; 22 reps for time x 5 sets; rest 2min
Results
AM
A. 185#, 185, 185, 185, 195
B. 135#
C1. 30# med ball
C2. Completed
+
Completed
PM
A. 26#, 35, 35, 35, 35
B. Completed
C1. Completed
C2. 20-40 seconds
Feeling confident with my hip during these lifting pieces again. Working on different foot position in the start on my olympic lifts to see if I can fix that inverted foot. Didn't have any issues with my knee or hip during the power clean and snatch. Really pumped to not experience any type of pain during squat and receptive hip flexion movements. Its probably been six months, since I have been able to squat pain-free. Excited to see progress!
Triceps were fried towards the last couple sets of dips. Broke up more of my sets of CTB. Hands are still messed up, but getting back to normal. Worked on pseudo grip. Going to start using that grip to see if it will prevent the onset of tearing the pads of my hands. Went UB first set, then 11/11, 11/11, 11/6/5, 11/6/5.
A. Power Clean Clusters; 3.3.3 x5 sets; rest 10 seconds with barbell in Front rack position; rest 2:30bw sets
B. Power Snatch; 3 on the minute for 10min @ 115-135#
C1. Box Squats Wall Ball Thruster (box set to parallel) 15 reps x 7 sets; rest 30 Seconds
C2. Burpee Box Jumps to 20"; 10 reps x 7 sets; rest 1min (keep this smooth and controlled)
+
Banded Hip Work
PM
A. Kneeling Bottoms Up KB Strict Press; 8 reps x 5 sets; rest 1min bw sides
B. Strict Muscle-up x2/Kipping Muscle-upx4; 5 complexes NOT for time
C1. Ring Dips; 12 reps + 5 sec support hold in full external rotation x 5 sets; rest 1min
C2. C2B Pull-ups; 22 reps for time x 5 sets; rest 2min
Results
AM
A. 185#, 185, 185, 185, 195
B. 135#
C1. 30# med ball
C2. Completed
+
Completed
PM
A. 26#, 35, 35, 35, 35
B. Completed
C1. Completed
C2. 20-40 seconds
Feeling confident with my hip during these lifting pieces again. Working on different foot position in the start on my olympic lifts to see if I can fix that inverted foot. Didn't have any issues with my knee or hip during the power clean and snatch. Really pumped to not experience any type of pain during squat and receptive hip flexion movements. Its probably been six months, since I have been able to squat pain-free. Excited to see progress!
Triceps were fried towards the last couple sets of dips. Broke up more of my sets of CTB. Hands are still messed up, but getting back to normal. Worked on pseudo grip. Going to start using that grip to see if it will prevent the onset of tearing the pads of my hands. Went UB first set, then 11/11, 11/11, 11/6/5, 11/6/5.
Tuesday, October 20, 2015
Go through A1-4 4x* and B1-B4 4x
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 275 watts
1min Hollow Body Hold
1 Set max TTB
x7 sets
Results
A1-4. Completed
B1-4. Completed
+
53:26
20 TTB for each set
Since starting these mobility/activation pieces, shoulders, t-spine, ankles, and hip have been feeling stronger, stable, and a definite increase in ROM. Gonna keep incorporating some of these pieces into my warmup more regularly because they seem to be working well.
Aerobic/midline piece went better than last week. For one, hands didn't rip! Could of done bigger sets, but didn't want to risk tearing again. Transitioned from the hollow body to the TTB faster compared to last week. Focused more on breathing mechanics. I feel like sometimes when I get deeper into a workout I don't pay attention to my breathing. Not necessarily holding my breath, but not breathing fluidly.
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 275 watts
1min Hollow Body Hold
1 Set max TTB
x7 sets
Results
A1-4. Completed
B1-4. Completed
+
53:26
20 TTB for each set
Since starting these mobility/activation pieces, shoulders, t-spine, ankles, and hip have been feeling stronger, stable, and a definite increase in ROM. Gonna keep incorporating some of these pieces into my warmup more regularly because they seem to be working well.
Aerobic/midline piece went better than last week. For one, hands didn't rip! Could of done bigger sets, but didn't want to risk tearing again. Transitioned from the hollow body to the TTB faster compared to last week. Focused more on breathing mechanics. I feel like sometimes when I get deeper into a workout I don't pay attention to my breathing. Not necessarily holding my breath, but not breathing fluidly.
Monday, October 19, 2015
AM
A1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 5 sets; rest 1min bw legs
A2. DB Death March; 20m x 5 sets; rest 2min https://www.youtube.com/watch?
B1. Barbell 1 Leg RDL; 8 reps/leg x 4 sets; rest 1min
B2. Russian Step Ups; 6-8 reps x 4 sets; rest 1min
PM
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds
x2
+
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec
Results
AM
A1. 115#, 125, 125, 125, 125
A2. 45# for all sets
B1. 115# for all sets
B2. 105# for all sets (6)
PM
5:00-5:30 for each set (all sets UB)
+
A1. 10# for all sets (12)
A2. 10# for all sets (12)
A3. Completed
Wasn't able to come into the gym till the afternoon. Completed all of the work in one long session and took a short break between the AM and PM session. Body is feeling good today. Warmed up with the newer mobility exercises we went over. I am going to keep using these in my warm ups. Lunge/ Death March combo is spicey on posterior chain. Was off balance on RDL's. Haven't done them much. Step ups was bothering my right knee, so I kept the load lighter across each set. Afternoon session felt much better compared to last week. Focused on breathing mechanics that you showed me. Felt like I was in more control of pace. Stayed a couple seconds under 3:50 each set. Went unbroken on the push presses and muscle ups. Hands are starting to finally heal.
A1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 5 sets; rest 1min bw legs
A2. DB Death March; 20m x 5 sets; rest 2min https://www.youtube.com/watch?
B1. Barbell 1 Leg RDL; 8 reps/leg x 4 sets; rest 1min
B2. Russian Step Ups; 6-8 reps x 4 sets; rest 1min
PM
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds
x2
+
Row 1k @3:50 pace
12 push press 135#
6 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec
Results
AM
A1. 115#, 125, 125, 125, 125
A2. 45# for all sets
B1. 115# for all sets
B2. 105# for all sets (6)
PM
5:00-5:30 for each set (all sets UB)
+
A1. 10# for all sets (12)
A2. 10# for all sets (12)
A3. Completed
Wasn't able to come into the gym till the afternoon. Completed all of the work in one long session and took a short break between the AM and PM session. Body is feeling good today. Warmed up with the newer mobility exercises we went over. I am going to keep using these in my warm ups. Lunge/ Death March combo is spicey on posterior chain. Was off balance on RDL's. Haven't done them much. Step ups was bothering my right knee, so I kept the load lighter across each set. Afternoon session felt much better compared to last week. Focused on breathing mechanics that you showed me. Felt like I was in more control of pace. Stayed a couple seconds under 3:50 each set. Went unbroken on the push presses and muscle ups. Hands are starting to finally heal.
Sunday, October 18, 2015
Saturday, October 17, 2015
Friday, October 16, 2015
A. 20min of Locomotion Work: start by working through this: https://www.youtube.com/watch?
+
20 Second Assault @ max effort
rest 3min bw sets
x3 sets
+
20 Second Row @ max effort
rest 3min
x3 sets
+
Assault Bike 4min @ 10min pace
rest 1min
x 3 sets
+
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. Completed
+
17cals, 15, 15
+
11cals, 11, 11
+
62cals, 60, 56 (knee got really tight...)
+
Completed
Was dragging during today's session. Locomotion work was something new that I haven't done before. I really enjoyed it. What is the concept behind locomotion work anyways? Can't remember the last time that I did lactic power work. I didn't miss it at all haha, but I know that I probably need more of it. Was not feeling too good on the bike intervals. Was trying to hold 60+ calories each set. Knee was bugging me last set.
+
20 Second Assault @ max effort
rest 3min bw sets
x3 sets
+
20 Second Row @ max effort
rest 3min
x3 sets
+
Assault Bike 4min @ 10min pace
rest 1min
x 3 sets
+
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. Completed
+
17cals, 15, 15
+
11cals, 11, 11
+
62cals, 60, 56 (knee got really tight...)
+
Completed
Was dragging during today's session. Locomotion work was something new that I haven't done before. I really enjoyed it. What is the concept behind locomotion work anyways? Can't remember the last time that I did lactic power work. I didn't miss it at all haha, but I know that I probably need more of it. Was not feeling too good on the bike intervals. Was trying to hold 60+ calories each set. Knee was bugging me last set.
Thursday, October 15, 2015
Wednesday, October 14, 2015
AM
A. Power Snatch Clusters; 3.3.3 x5 sets; rest 8 seconds with barbell in OH position; rest 2:30bw sets
B. Power Clean; 3 on the minute for 10min @ 185# do this off floor this week and report back with how it feels
C1. Box Squats Wall Ball Thruster (box set to parallel) 15 reps x 5 sets; rest 30 Seconds
C2. Burpee Box Jumps to 20"; 10 reps x 5 sets; rest 1min (keep this smooth and controlled)
+
Banded Hip Work
PM
A. KB Bent Press; 5x5; rest 1min bw sides(keep load light, report back on your hip)
B1. Ring Dips; 10 reps + 5 sec support hold in full external rotation x 5 sets; rest 1min
B2. C2B Pull-ups; 20 reps for time x 5 sets; rest 2min
C. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 60 seconds x 10 sets
Results
AM
A. 135#, 135, 135, 135, 145
B. Completed
C1. 30# for all sets
C2. Completed
+
Completed
PM
A. 35#, 35, 44, 44, 44
B1. Completed
B2. 20-24 sec (all sets UB)
C. 185# ext load
Morning session went good, pain free. Hands are ripped from TTB yesterday. Had a hard time gripping. Was conservative on the snatches. The rest overhead was a game changer! Weight for the power cleans was not bad at all. Did singles on each set. Hip and knee didn't give me any problems. Box squats/ burpee box jump superset felt fine on hip. Right knee was a little tight on the last set of squats. Ran out of time, had to skip the banded hip because I had to coach class.
Was nice to have someone to train with. Its gives that little extra push. Hip was good on the bent press. Never have done them before. Ring dip/ CTB superset was tough on hands. Tapped the shit out of them. Went UB on all of the pull ups. External rotation is difficult. Upper body pull was thrashed after 10 sets of seated rope pulls. Was getting about two ascents (15' rope) each set. Feel like my grip strength is improving.
A. Power Snatch Clusters; 3.3.3 x5 sets; rest 8 seconds with barbell in OH position; rest 2:30bw sets
B. Power Clean; 3 on the minute for 10min @ 185# do this off floor this week and report back with how it feels
C1. Box Squats Wall Ball Thruster (box set to parallel) 15 reps x 5 sets; rest 30 Seconds
C2. Burpee Box Jumps to 20"; 10 reps x 5 sets; rest 1min (keep this smooth and controlled)
+
Banded Hip Work
PM
A. KB Bent Press; 5x5; rest 1min bw sides(keep load light, report back on your hip)
B1. Ring Dips; 10 reps + 5 sec support hold in full external rotation x 5 sets; rest 1min
B2. C2B Pull-ups; 20 reps for time x 5 sets; rest 2min
C. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 60 seconds x 10 sets
Results
AM
A. 135#, 135, 135, 135, 145
B. Completed
C1. 30# for all sets
C2. Completed
+
Completed
PM
A. 35#, 35, 44, 44, 44
B1. Completed
B2. 20-24 sec (all sets UB)
C. 185# ext load
Morning session went good, pain free. Hands are ripped from TTB yesterday. Had a hard time gripping. Was conservative on the snatches. The rest overhead was a game changer! Weight for the power cleans was not bad at all. Did singles on each set. Hip and knee didn't give me any problems. Box squats/ burpee box jump superset felt fine on hip. Right knee was a little tight on the last set of squats. Ran out of time, had to skip the banded hip because I had to coach class.
Was nice to have someone to train with. Its gives that little extra push. Hip was good on the bent press. Never have done them before. Ring dip/ CTB superset was tough on hands. Tapped the shit out of them. Went UB on all of the pull ups. External rotation is difficult. Upper body pull was thrashed after 10 sets of seated rope pulls. Was getting about two ascents (15' rope) each set. Feel like my grip strength is improving.
Tuesday, October 13, 2015
Go through A1-4 3x* and B1-B4 3x
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 275 watts
1min Hollow Body Hold
1 Set max TTB
x5 sets
Results
A1-4. Completed
B1-4. Completed
+
40:35
143 TTB (33, 30, 30, 30, 20)
I have been liking all of the mobility exercises. Making my hip and shoulders feel stable and aligned. Bike/hollow body/ TTB piece was challenging. Pace was easy to hold on bike. Did first set of hold UB and broke the rest of the sets 30/15/15. Did more of a bent knee hollow body towards the last couple sets. Was trying to keep low back pinned to the floor. Ripped my hands bad on the TTB. Would of gone 30+ on last set. Would of hit my original goal going into this if my hands didn't rip.
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 275 watts
1min Hollow Body Hold
1 Set max TTB
x5 sets
Results
A1-4. Completed
B1-4. Completed
+
40:35
143 TTB (33, 30, 30, 30, 20)
I have been liking all of the mobility exercises. Making my hip and shoulders feel stable and aligned. Bike/hollow body/ TTB piece was challenging. Pace was easy to hold on bike. Did first set of hold UB and broke the rest of the sets 30/15/15. Did more of a bent knee hollow body towards the last couple sets. Was trying to keep low back pinned to the floor. Ripped my hands bad on the TTB. Would of gone 30+ on last set. Would of hit my original goal going into this if my hands didn't rip.
Monday, October 12, 2015
AM
A. Clean Pulls; 3x3; rest 2min
B1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 4 sets; rest 1min bw legs
B2. DB Death March; 20m x 4 sets; rest 2min https://www.youtube.com/watch?
C. Russian Step Ups; 6-8 reps x 4 sets; rest as needed
PM
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds
x2
+
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass through; 5 reps both grips x3; rest 30 sec
Results
AM
A. 305#, 315, 315
B1. 95#, 95, 115, 115
B2. 45# per hand
C. 115# (8) for all sets
PM
Completed (sub 5 min/ round)
+
A1. 10# (12) for all sets
A2. 10# (12) for all sets
A3. Completed
Increased load from previous week on the Clean pulls. Used straps again. Liked reverse lunge/death march superset. Legs felt like the got some good work in. Death march lights up the midline. Great movement!
Went UB on all sets of push press and muscle ups. Was pretty smooth all the way through. Stayed on pace all throughout.
Shoulder accessory movements felt good on shoulder. Definitely need to be doing more. Don't have any small dumbbells, so I used plates. Smallest DB we have are 30#.
A. Clean Pulls; 3x3; rest 2min
B1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 4 sets; rest 1min bw legs
B2. DB Death March; 20m x 4 sets; rest 2min https://www.youtube.com/watch?
C. Russian Step Ups; 6-8 reps x 4 sets; rest as needed
PM
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds
x2
+
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass through; 5 reps both grips x3; rest 30 sec
Results
AM
A. 305#, 315, 315
B1. 95#, 95, 115, 115
B2. 45# per hand
C. 115# (8) for all sets
PM
Completed (sub 5 min/ round)
+
A1. 10# (12) for all sets
A2. 10# (12) for all sets
A3. Completed
Increased load from previous week on the Clean pulls. Used straps again. Liked reverse lunge/death march superset. Legs felt like the got some good work in. Death march lights up the midline. Great movement!
Went UB on all sets of push press and muscle ups. Was pretty smooth all the way through. Stayed on pace all throughout.
Shoulder accessory movements felt good on shoulder. Definitely need to be doing more. Don't have any small dumbbells, so I used plates. Smallest DB we have are 30#.
Sunday, October 11, 2015
Saturday, October 10, 2015
16min EMOM:
Odd: 7 UB Power Snatch @ 95#
Even: 28 Double Unders
rest 4min
16min EMOM:
Odd: 7 Deadlifts @ 225#
Even: 7 Burpees
rest 4min
16min EMOM:
Odd: 10 Kettle Bell Swings @ 70#
Even: 28 Double Unders
Completed everything with ease. Ended up skipping the 4 minute rest between emom's because work was easy. Had plenty of time to rest in each minute. Did some ghd sit ups and crossover symmetry after completing all of the emom work.
Odd: 7 UB Power Snatch @ 95#
Even: 28 Double Unders
rest 4min
16min EMOM:
Odd: 7 Deadlifts @ 225#
Even: 7 Burpees
rest 4min
16min EMOM:
Odd: 10 Kettle Bell Swings @ 70#
Even: 28 Double Unders
Completed everything with ease. Ended up skipping the 4 minute rest between emom's because work was easy. Had plenty of time to rest in each minute. Did some ghd sit ups and crossover symmetry after completing all of the emom work.
Friday, October 9, 2015
AM
Assault Bike
PM
A. Shoulder Press; build to a max
B1. Ring Dips; 10 reps + 20 sec support hold in full external rotation x 4 sets; rest 1min
B2. Supinated Grip C2B Pull-up; 6-8 reps x 4 sets; rest 1min
C. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 8 sets
Results
AM
165 calories
PM
A. 160#
B1. Completed
B2. 8 reps, 8, 6, 6
C. 190#
Morning session went well. Stayed on pace each set. Pace was easy to maintain. Body was feeling good as well.
I don't know what it is, but I feel so weak pressing now a days. Was 10# off of my PR. Felt a little discouraged after failing multiple times. Left shoulder (that I separated 8 years ago) has been bothering me lately. Mobility prior to training has been helping. Been paying close attention to it. It nothing serious, just wanted to keep you updated on how body was feeling. Ring dips/ C2B superset was fun. Have never done ring dips into static hold in support. Enjoy doing new things and having you continuously push me! Increased load from last week on the sled pull. Weight was challenging. Was still able to move just as fast as last week for each set.
Assault Bike
30 Sec @ 275 watts
30 Sec @ 350 watts
30 sec @ 425 watts
2min @ <100 watts
x5 sets
PM
A. Shoulder Press; build to a max
B1. Ring Dips; 10 reps + 20 sec support hold in full external rotation x 4 sets; rest 1min
B2. Supinated Grip C2B Pull-up; 6-8 reps x 4 sets; rest 1min
C. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 8 sets
Results
AM
165 calories
PM
A. 160#
B1. Completed
B2. 8 reps, 8, 6, 6
C. 190#
Morning session went well. Stayed on pace each set. Pace was easy to maintain. Body was feeling good as well.
I don't know what it is, but I feel so weak pressing now a days. Was 10# off of my PR. Felt a little discouraged after failing multiple times. Left shoulder (that I separated 8 years ago) has been bothering me lately. Mobility prior to training has been helping. Been paying close attention to it. It nothing serious, just wanted to keep you updated on how body was feeling. Ring dips/ C2B superset was fun. Have never done ring dips into static hold in support. Enjoy doing new things and having you continuously push me! Increased load from last week on the sled pull. Weight was challenging. Was still able to move just as fast as last week for each set.
Thursday, October 8, 2015
Wednesday, October 7, 2015
AM
A. Hang Power Sntach Clusters; 2.2.2 x5 sets; rest 20 seconds; rest 2min
B. Power Clean; 3 on the minute for 10 min @ 185# (or what ever is comfortable for this)
C. Box Squats Wall Ball Thruster (box set to parallel) 10 reps x 5 sets; rest 90 seconds (hold wall ball, squat back to a box and then press up like a normal thruster. Video a few for me. Make sure you're working perfect squats mechanics and that you are engaging your glutes and hamstrings as much as you can).
A. Hang Power Sntach Clusters; 2.2.2 x5 sets; rest 20 seconds; rest 2min
B. Power Clean; 3 on the minute for 10 min @ 185# (or what ever is comfortable for this)
C. Box Squats Wall Ball Thruster (box set to parallel) 10 reps x 5 sets; rest 90 seconds (hold wall ball, squat back to a box and then press up like a normal thruster. Video a few for me. Make sure you're working perfect squats mechanics and that you are engaging your glutes and hamstrings as much as you can).
PM
Row 1000m @ 4:00 pace
Row 1000m @ 3:40 pace
rest 30 seconds
x3 sets
Row 1000m @ 3:40 pace
rest 30 seconds
x3 sets
Results
AM
A. 155#, 160, 165, 170, 175
B. 195#
C. 30# med ball
PM
7:43, 7:44, 7:41
Hang power snatches felt good today. Hip wasn't giving me issues, so I decided to push it today. Increase load based off of last week. Could of gone heavier, but was trying to avoid pulling too low under the bar. Still not as confident as I used to be with my olympic lifts. Such a tard! I accidentally did HPC instead of off the floor. I obviously can't read haha. Went heavier than last week though. Center knurling sucks on our barbells. Eats up my collar bone. Felt really good squatting again! Had no pain whatsoever. Was really happy about that. Focused on keeping midline tight and staying upright through torso.
The row wasn't terrible. Seemed to have a hard time keeping up on this. Had low blood sugar and was feeling sluggish. I sucked down some BCAA's and ate a banana before. It seemed to bring energy levels back up. Was a little over on pace. Knee started to stiffen up midway through the second interval.
Tuesday, October 6, 2015
A1. Push Press; 3,3,3,3,3, rest 2min
A2. Close Grip Bench Press; 4-5 reps x 5 sets; rest 2min
B1. Weighted False Grip Lockoff; 15 seconds x 5 sets; rest 1min
B2. Strict Weighted Vest Ring Row @ 42x2; 3-4 reps x 5 sets; rest 90 seconds (heavier than last week)
C1. Face down incline Y raises; 10 reps x5; rest 30 sec
C2. Bent over thumbs up reverse flies; 10 reps x5; rest 30 sec
C3. Weighted (small load on PVC) dislocates - 4 reps both directions
and both grips x5; rest 2 min
+
Assault 30 min for Max Calories (record HR, avg wattage, peak wattage)
Results
A1. 205#, 205, 210, 215, 215
A2. 185# (5), 185 (5), 195 (4), 195 (4), 195 (4)
B1. 25#, 30, 35, 35, 40
B2. 35# (4), 45 (4), 45 (4), 55 (4), 55 (4)
C1. 10#, 10, 10, 15, 15
C2. 15#, 15, 15, 20, 20
C3. 5# for all sets
+
410 Cals
179 BPM
~ 315 Avg Watts
~ 450 Peak Watts
Pressing superset felt much better than last week. Triceps were getting burnt out last set. Increased the load from last week on the lockoff and ring row. Don't have a vest, so I put plates across the chest. Assault bike went a lot better than the last time I did it. Set a new record, 410! Still think I can do better. Slow down midway, picked up the pace during the begin and end.
A2. Close Grip Bench Press; 4-5 reps x 5 sets; rest 2min
B1. Weighted False Grip Lockoff; 15 seconds x 5 sets; rest 1min
B2. Strict Weighted Vest Ring Row @ 42x2; 3-4 reps x 5 sets; rest 90 seconds (heavier than last week)
C1. Face down incline Y raises; 10 reps x5; rest 30 sec
C2. Bent over thumbs up reverse flies; 10 reps x5; rest 30 sec
C3. Weighted (small load on PVC) dislocates - 4 reps both directions
and both grips x5; rest 2 min
+
Assault 30 min for Max Calories (record HR, avg wattage, peak wattage)
Results
A1. 205#, 205, 210, 215, 215
A2. 185# (5), 185 (5), 195 (4), 195 (4), 195 (4)
B1. 25#, 30, 35, 35, 40
B2. 35# (4), 45 (4), 45 (4), 55 (4), 55 (4)
C1. 10#, 10, 10, 15, 15
C2. 15#, 15, 15, 20, 20
C3. 5# for all sets
+
410 Cals
179 BPM
~ 315 Avg Watts
~ 450 Peak Watts
Pressing superset felt much better than last week. Triceps were getting burnt out last set. Increased the load from last week on the lockoff and ring row. Don't have a vest, so I put plates across the chest. Assault bike went a lot better than the last time I did it. Set a new record, 410! Still think I can do better. Slow down midway, picked up the pace during the begin and end.
Monday, October 5, 2015
AM
A. Front Rack Rear Foot Elevated Squat @ 31x1 tempo; 8 reps/side x 5 sets; rest 1min bw sides
B1. Banded Deadlift; 6,6,4,4,4; rest 1min (progressively load this)
B2. Single Leg Glute Bridge; 8 reps with 2 sec pause at top x 5 sets; rest 1min
C. Slider Lateral to Crossover Lunge; 6 reps/side x 5 sets; rest 1min bw sides (https://www.youtube.com/
D. Strict TTB with perfect control; 12 reps x 5 sets; rest as needed
PM
30min AMRAP:
50' Yoke Carry
100' Single Arm Farmers Carry R Arm @ 100#
100' Single Arm Farmers Carry L Arm @ 100#
200m Sled Walk
Results
AM
A. 65#, 75, 75, 75, 85
B1. 225#, 245, 265, 270, 275
B2. 25# med ball for all sets
C. 95#, 115, 115, 115 (BB Russian Step Ups)
D. Completed
PM
275#
100#
135#
6 Rounds + 50' yoke carry
Increased load on the RFES from the previous week. Resistance was good for the banded deadlift. Substitued BB russian step ups. Didn't seem to aggravate hip. Box height was about 18". AMRAP was long and grindy! Tried to pace on the 5 minute. Sled pull creates some havoc!
A. Front Rack Rear Foot Elevated Squat @ 31x1 tempo; 8 reps/side x 5 sets; rest 1min bw sides
B1. Banded Deadlift; 6,6,4,4,4; rest 1min (progressively load this)
B2. Single Leg Glute Bridge; 8 reps with 2 sec pause at top x 5 sets; rest 1min
C. Slider Lateral to Crossover Lunge; 6 reps/side x 5 sets; rest 1min bw sides (https://www.youtube.com/
D. Strict TTB with perfect control; 12 reps x 5 sets; rest as needed
PM
30min AMRAP:
50' Yoke Carry
100' Single Arm Farmers Carry R Arm @ 100#
100' Single Arm Farmers Carry L Arm @ 100#
200m Sled Walk
Results
AM
A. 65#, 75, 75, 75, 85
B1. 225#, 245, 265, 270, 275
B2. 25# med ball for all sets
C. 95#, 115, 115, 115 (BB Russian Step Ups)
D. Completed
PM
275#
100#
135#
6 Rounds + 50' yoke carry
Increased load on the RFES from the previous week. Resistance was good for the banded deadlift. Substitued BB russian step ups. Didn't seem to aggravate hip. Box height was about 18". AMRAP was long and grindy! Tried to pace on the 5 minute. Sled pull creates some havoc!
Sunday, October 4, 2015
Saturday, October 3, 2015
A. Clean Pull; 3, 3, 1, 1; rest 2min bw sets
B. Sumo Deadlift; 3x3; rest 2min
C. Wide Stance PVC Rotational Lunge; 8reps/leg x 5 sets; rest 1min bw sides
D. Cossack Squats Unweighted; 10 reps/side x 4 sets; rest 1min
+
20min EMOM:
Odd: 7 UB Power Snatch @ 95#
Even: 28 Double Unders
rest 4min
20min EMOM:
Odd: 10 Kettle Bell Swings @ 70#
Even: 28 Double Unders
Results
A. 295#, 305, 345, 245
B. 325#, 335, 335
C. Completed
D.Completed
+
Completed
Pulling felt good. Tried increasing load from last week. Used weightlifting straps today. Haven't had much exposure with sumo deadlifts. Probably only done them a few times. Cossack squats felt fine on hip. Took each rep slow! EMOM was pretty easy. Had lots of time to rest.
B. Sumo Deadlift; 3x3; rest 2min
C. Wide Stance PVC Rotational Lunge; 8reps/leg x 5 sets; rest 1min bw sides
D. Cossack Squats Unweighted; 10 reps/side x 4 sets; rest 1min
+
20min EMOM:
Odd: 7 UB Power Snatch @ 95#
Even: 28 Double Unders
rest 4min
20min EMOM:
Odd: 10 Kettle Bell Swings @ 70#
Even: 28 Double Unders
Results
A. 295#, 305, 345, 245
B. 325#, 335, 335
C. Completed
D.Completed
+
Completed
Pulling felt good. Tried increasing load from last week. Used weightlifting straps today. Haven't had much exposure with sumo deadlifts. Probably only done them a few times. Cossack squats felt fine on hip. Took each rep slow! EMOM was pretty easy. Had lots of time to rest.
Friday, October 2, 2015
AM
A. Shoulder Press; 7 singles @ 90+ %; rest 2min
B. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 6 sets
+
Assault Bike 3min @ 275+ watts
1min Max Strict HSPUs
1min rest
x5 sets
PM
2014 Regional Workout 5
1 Legless Rope Climb (14')
200' Sprint
(only run if you feel okay doing it, if it bothers you do a 5 Cal Assault bw each rope climb)
Results
AM
A. 150-155#
B. 185#
+
43 cals/22 reps, 43/19, 44/18, 44/ 18, 45/15
PM
5:39 (assault bike)
Morning session went well. Lately my shoulders have been feeling weak... Was tough to maintain singles at 90%. Increased the load on the sled pulls from the last time I did them. It started to fade a couple sets in, but was able to maintain continuous hand over hand pulling. That movement really works the grip! Didn't know if you wanted me to go all out and score the calories/round, so I did it anyway. Held 335-360 watts each round. I thought that the SHSPU went good. Wanted to accumulate 100 reps of volume. Was a little bit off of pace. Should of opened with a larger set the first couple sets. Was worried shoulders would fatigue early. You live and you learn.
Afternoon session was fun. Flashbacks to regionals haha. I remember practicing this workout like 100 times. This workout has always left a sour taste in my mouth. Wanted to avoid running for now. Still trying to gain confidence back in my hip. Last time I ran was practicing the 2015 regionals chipper. Hip felt good during the run, but as soon as I rested everything tightened up and was in serious pain. Used the assault bike as an alternative. Challenging workout! Pulling strength-endurance feels stronger. Was not afraid to rush the rope into each set. Assault bike was a game changer.
A. Shoulder Press; 7 singles @ 90+ %; rest 2min
B. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 6 sets
+
Assault Bike 3min @ 275+ watts
1min Max Strict HSPUs
1min rest
x5 sets
PM
2014 Regional Workout 5
1 Legless Rope Climb (14')
200' Sprint
(only run if you feel okay doing it, if it bothers you do a 5 Cal Assault bw each rope climb)
Results
AM
A. 150-155#
B. 185#
+
43 cals/22 reps, 43/19, 44/18, 44/ 18, 45/15
PM
5:39 (assault bike)
Morning session went well. Lately my shoulders have been feeling weak... Was tough to maintain singles at 90%. Increased the load on the sled pulls from the last time I did them. It started to fade a couple sets in, but was able to maintain continuous hand over hand pulling. That movement really works the grip! Didn't know if you wanted me to go all out and score the calories/round, so I did it anyway. Held 335-360 watts each round. I thought that the SHSPU went good. Wanted to accumulate 100 reps of volume. Was a little bit off of pace. Should of opened with a larger set the first couple sets. Was worried shoulders would fatigue early. You live and you learn.
Afternoon session was fun. Flashbacks to regionals haha. I remember practicing this workout like 100 times. This workout has always left a sour taste in my mouth. Wanted to avoid running for now. Still trying to gain confidence back in my hip. Last time I ran was practicing the 2015 regionals chipper. Hip felt good during the run, but as soon as I rested everything tightened up and was in serious pain. Used the assault bike as an alternative. Challenging workout! Pulling strength-endurance feels stronger. Was not afraid to rush the rope into each set. Assault bike was a game changer.
Thursday, October 1, 2015
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