AM
A. Hang Power Clean Cluster; 2.2.2 x 5 sets; rest 20 seconds; rest 2min 
B1. OHS; 3 reps x 5 sets; rest 10 sec
B2. Front Squat; 6 reps x 5 sets; rest 10 sec (use 145-185# for load for both FS and BS) 
B3. Back Squat; 9 reps x 5 sets; rest 3min 
+
10 Rounds for Time: 
15 Wall Balls 
30 Double Unders 

PM
A. Strict Press; build to a 'tough' single 
B. Strict Pull-up x4+ C2B x4 + BMU x 3; 8 complexes NOT for time 
+
Row 20min @ EN3 pace 

Results
A. 205#, 205, 215, 215, 225
B1. 135# for all sets 
B2. 145# for all sets 
B3. 145# for all sets 
+
9:40 (UB each set)

PM
A. 170#
B. Completed
+
Completed 

Had a great day of training! One of those days where everything went as planned. Body and mind were feeling on point. No aches and pains. Increased load on cluster sets and squats compared to last week. Gaining confidence in my hip during squatting movements. Went UB each round. Kept each round in the minute. Quick transitions between movements and rounds.

Hit my 1RM for the press. Second time I have ever put it up OH. Glad to be pressing over BW now. Weighing in at 164#'s. No failed sets. Was feeling good, so kept adding. Digging these gymnastic complexes. Rested 1 minute between sets. New HR monitor will be here on Saturday. Went off of 500m split for the row. Hit about 5,000m.

Rest Day

A1. Deadlift; 10 unbroken 275# x5; rest 10 sec
A2. Hang power clean; 10 AFAP 185# x5; rest 4 min
B. Glute Bridge; 10-12 reps x 3 sets; rest 2min 
+
8 Sets: 
10 Power Snatch @ 75-95# 
10 Box Jumps (with step down) 
rest 2min

Results
A1. Completed 
A2. 55 sec, 55, 55, 55, 55 (5/5, 5/5, 6/4, 6/4, 6/4)
B. Completed (12 reps, 12, 12) 
+
42 sec, 41, 41, 40, 42, 40, 42, 40


This got tough. Broke the HPC's up because foot work was getting sloppy. I need to get better from the hang. Grip burned out before anything else.

Did the flute bridge slow and controlled. Paused at the top of each rep for a 5 count.

Used 95# for all across each set. All snatches were done unbroken. Tried staying consistent and smooth each set. Did box jumps to a 24" height.

A. Push Press x4 + Push Jerk x3 + Split Jerk x1; 5 complexes to a 'max'
+
5 min amrap:
1 Legless Rope Climb
3 Power Clean and Jerk @ 165# 
-rest 5 min
5 min amrap:
5 Muscle Ups 
10 kipping hspu
rest 5 min
5 min amrap:
10 C2B 
5 S2O 185#
rest 15 min on Assault Bike 
x2

Results
A. 195#, 205, 205, 225 (f), 215
+
8 rds/6, 5/5, 4+5/5

Complex was tough. Still feel like my strength OH is getting back to what it used to be at. Couldn't put anything over 215# on this complex. Kept failing on the the last push press at 220# and 225#. Tried multiple attempts and had nothing left. Just wasn't there today.

This piece was challenging. Had a difficult time with the S2O. Weight felt heavy! Upper pull endurance was feeling good. Gonna push a little bit harder next week. Still got more left in the tank. 

Rest Day

A. Power Snatch; 5 for 5 minutes, 4 for 5 minutes, 3 for 5 minutes (increase load each time rep scheme decreases) 
B1. Snatch Grip Single Leg RDL' 6-8 reps/side x 3 sets; rest 20 sec
B2. Reverse Hyper; 10-12 reps x 3 sets; rest 20 sec
B3. Light Jefferson Curl; 10 reps x 3 sets; rest 3min 
C. Single Leg Sorenson Hold; 15 sec/side x 4/side; rest as needed (focus on complete hamstring contraction) 
+
20min of EN2-3 Work (row/assault/movement work) 

Results
A. 155#, 165, 170
B1. 95# for all sets 
B2. 140# ext load, 190, 190
B3. 45#, 45, 55
C. Completed 
+
Completed 

Trained at a different gym today to switch it up a bit. Plus they have a reverse hyper. We don't have one at the gym. Went 5 min back to back. Got tough towards the last few minutes. Knee was buggin' last couple sets. Had to do the 20 min based off of 500m split and wattage because HR monitor is broken. Need to go get a new one. Any suggestions on brands? Switched every 5 minutes from rower to assault. 

A1. KB thoracic reach overs - 3 x 10; rest 10
A2. Banded OH Distraction w/ ext rotation bias - 3 x 30sec ea arm; rest 10
A3. Prone Grip Passive Bar Hang - 3 x 20sec; rest 10sec (found this to be best on stall bars)
A4. Gymnastics Bridge - 3 x 15-20sec; rest as needed (focus on chest through, thoracic extension NOT lumbar)
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=2V8qrN9aCSs
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=cRfw5zIBqvI
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?v=0-ZxJv2uadU
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Assault Bike 5min @ 350+ watts 
rest 3min 
Assault Bike 4min @ 375+ watts 
rest 2min 
Assault Bike 3min @ 400+ watts 
rest 90 sec
Assault Bike 2min @ 425+ watts 
rest 60 sec 
Assault Bike 1min @ 450+ watts 

Results
A1-4. Completed
B1-4. Completed
+
77 cals, 63, 46, 30, 20

Quads and lats were super sore and tight today. Mobility piece was perfect! Body loosened up after finishing. Had a difficult time holding 400 watts for 3 min and 425 watts for 2 min. My quads were got lactic half way through. Power output diminished significantly. I did what I could on the pace. Everything else I stayed on pace.

AM
A. Hang Power Clean Cluster; 2.2.2 x 4 sets; rest 20 seconds; rest 2min 
B1. OHS; 3 reps x 4 sets; rest 10 sec
B2. Front Squat; 6 reps x 4 sets; rest 10 sec (use 145-185# for load for both FS and BS) 
B3. Back Squat; 9 reps x 4 sets; rest 3min 
+
6-8 Sets based on feel: 
15 Wall Balls (20#) 
30 Double Unders 
rest 2min bw sets 
(This is pretty aggressive so let feel dictate this. You can use a box to sit back on for the wall balls) 

PM
A. Strict Press; 7 singles @ 90%; rest 2min 
B. Strict Pull-up x4+ C2B x4 + BMU x 3; 6 complexes NOT for time 
C. FreeStanding Hand Stand; accumulate 2min AFAP in 3'x3' box
+
Shoulder/Scap/Pec Movement Work 

Results
A. 195#, 205, 210, 210
B1. 95#, 115, 115, 115
B2. 145# for all sets 
B3. 145# for all sets 
+
47 sec, 48, 47, 47, 46, 47, 45, 45

PM
A. 155#
B. Completed 
C. 2:45
+
Completed 

Feeling a little tight in the hip today, had to do about 45 minutes of mobility. Based everything off of feel. Dialed the weight back on the HPC. Didn't want to load hip too much. Felt comfortable where I finished at, but still a challenge. 

Kept the weight the lighter across each set. It felt good all the way across. Focused on perfect squatting mechanics. Beginning to gain confidence in my hip/knee again. Not experience any pain, just a little stiffness in my knee after each set. Gonna try to progressively load going foreword and build confidence.

Wall ball/DU piece went very well. Was feeling really good, so I decided to not use a box for the squat. Did each movement and all sets UB. Found it to be easy. Ventilation and HR didn't get super high. Felt in control of breathing mechanics. Was happy about this!

Hands have been holding up, finally. All sets were done UB with a minute rest between sets. 

Free Standing HS hold was fun! Haven't done a piece like this before. I liked the challenge.

Did some banded shoulder/scap work.

Rest Day

For Time:
50 Hang Power Snatch @ 95#
50 Lateral Burpees over Bar
50 Push Press @ 95#
100 Cal Row
50 Push Press
50 Lateral Burpees
50 Hang Power Snatch

(22:51)

Really liked this piece. Focused on breathing patterns and pacing. Stayed calm and smooth all the way across. Power output seemed to stay consistent. Tried to hold 20cals/min on the row. That was the only movement I fell off a bit. 

A1. Banded Distraction Hip Capsule Stretch; 1min/leg x5 sets; rest 0 sec
A2. Horse Walks; 50m x 5 sets; rest 0 sec
A3. Barbell Carry; 50m x 5 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 1min/leg x 5 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 5 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 5 sets; rest 0 sec (focus on neutral spine) 
+
5 Sets: 
30 Second Max Effort Assault
30 Seconds Max Effort Burpees 
rest 5min 

Results
AM 
A1. Completed 
A2. Completed 
A3. 225#, 225, 225, 245
B1. Completed 
B2. 35# for each set 
B3. Completed 
+

17 cals/15 reps, 15/15, 15/15, 15/16, 115/15

Kept the weight the same on the carry. Did it from the front rack again. Assault and burpees got spicy. Quads got super lactic. Seemed to be recovery well between sets. Burpees started to make my hips tighten up. Tried to stay consistent/ set. 

Rest Day

AM
A. Pause Deadlift (1 sec pause at 2" below knee, 2" above knee); 5,5,3,3; rest 2min 
+
Power Clean; 30 for time @ 205# 
+
Assault 30 Sec @ 85%
Assault 30 Sec @ 50%
x10 sets 

PM
5 rounds for time:
8 muscle ups
8 strict 5" deficit hspu
rest 12 min
5 rounds for time:
12 CTB pull ups
12 kipping hspu
rest 10 min
3 rounds for time
20 TTB
20 burpees

Results
AM
A. 245#, 255, 275, 295
+
4:21
+
120 Calories

PM
14:00
4:47
Skipped

Used a clean-grip for the deadlifts. Didn't go touch-n-go, paused on the floor between reps. Helps me focus on the first and second pull. Feel weak during battery type work. Did singles the whole entire time. Didn't leave the bar, just picked it up and dropped it.
  Was feeling a little run down and tired today. Had to coach early morning. Pressing was a little fatigued today. Had to break up the SHSPU early. CTB and HSPU went well. Just tried to stay OTM. Skipped the TTB and burps because I ran out of time. I think that Saturday's will work better now for double day because of time constraint. 

*New routine so make sure to read through this
A1. KB thoracic reach overs - 3 x 10; rest 10
A2. Banded OH Distraction w/ ext rotation bias - 3 x 30sec ea arm; rest 10
A3. Prone Grip Passive Bar Hang - 3 x 20sec; rest 10sec (found this to be best on stall bars)
A4. Gymnastics Bridge - 3 x 15-20sec; rest as needed (focus on chest through, thoracic extension NOT lumbar)
B1. Banded Ankle Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=2V8qrN9aCSs
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=cRfw5zIBqvI
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?v=0-ZxJv2uadU
B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)
+
Row 30min for max distance (record avg HR and peak HR) 

Results
A1-4. Completed 
B1-4. Completed 
+
7,786 m

ROM is getting much better OH, especially thoracic mobility. Was feeling real good during the row. I had my HR monitor on, but it must be broken because it stopped reading my BPM. Focused on breath control and breathing patterns. Really helped out and helped me pace more efficiently. Power in my legs gives out half way through. Getting closer to that 8,000m distance though. PR'd on my 5K! I wonder how I would do fresh... 

A1. Box Squat; 5x5; rest 2min (goal is heavier load this week, but let's talk about how last week felt before doing this) 
A2. Strict press; 5, 4, 3, 2, 1; rest 2min
B. OH Double KB Squat @ 5050 tempo; 4 reps x 6 sets; rest 2min
C1. Bent knee stall bar windshield wipers; 14 reps x5; rest 1 min
C2. Side plank on hand with top leg abduction; 20 seconds x5/side; rest 1 min 

Results
A1. 185#, 195, 205, 205, 225
A2. 140#, 145, 150, 160, 160
B. 18# per hand, 18, 26, 26, 26, 26
C1. Completed
C2. Completed 

Was feeling great today! Hip/Knee were felt good during squats. Went heavier than last week. Kept increasing the load. OH pressing strength feels stronger again. Body weight has been pretty low too... Sitting at about 162lbs. OH squat was tough! Had to really focus on staying upright and stabilize through midline/scap. Did a lot of thoracic prep before hand; seemed to help out. Really liked the midline work- helps stabilize my hips. 

AM
A. Strict pull up x4/pull up x3/CTB x2/bar muscle up x1 - accumulate
10 unbroken complexes not for time
+
15min AMRAP: 
15 Power Snatches @ 75# 
15 Burpees 
15 TTB

PM
A. 1 set amrap unbroken muscle ups
B. Weighted Ring Dip; 3-4 reps x 6 sets; rest 2min bw sets 
C. Strict Muscle-up x2/Kipping Muscle-upx4 + 10 Sec Support Hold in full external rotation; 7 complexes NOT for time 
D. Ring Dips; 3 bulgarian ring dips + 6 regular dips + 15 sec support hold on last rep; 5 complexes
+
3 Rounds: 
10 Muscle-ups 
15 S2OH @ 155# 

Results
AM
A. Completed (rest about 1 min bw sets)
+
6+3

PM
A. Skipped (hands are healing)
B. 70 (4), 70 (4), 75 (3), 80 (3), 80 (3), 80 (3)
C. Skipped Complex (hands are healing; accumulated 2 min in support hold full ext. rotation)
D. Completed 
+
Skipped (hands are healing)

Gymnastic complex was fun and challenging. Did each set UB with a minute rest between. 
Stayed consistent each round. My goal was 7 rounds (rounds/2min). Slowed down on the TTB because my hands started to re-tear. I ordered gloves to get rid of the problem. Never had my hands tear this much before. 

Bummed that I skipped the max muscle ups. I really want to see how many I can get because its been awhile. Increased load from last week on the ring dips. Pressing strength feels like it is improving. Did a few strict muscle ups. Decided to call it because tear was making gripping feel awful. Accumulated 2 min in full support AFAP.  Ring dip complex was really difficult for me. I could barely complete it. Had to break up a couple sets. Wasn't able to go UB on a couple of the sets. Couldn't keep lock out for the support hold. Triceps gave out! 

A1. Banded Distraction Hip Capsule Stretch; 1min/leg x4 sets; rest 0 sec
A2. Horse Walks; 50m x 4 sets; rest 0 sec
A3. Barbell Carry; 50m x 4 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 2min/leg x 4 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 4 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 4 sets; rest 0 sec (focus on neutral spine) 
C. Seated Straddle Leg Lifts; 22 reps x 4 sets; rest 1min bw sets (in seated position raise legs as high as possible and back down, goal is to control movement as best as possible) 
+
5 Sets: 
Assault 15 Cals AFAP 
15 Deadlifts @ 225# AFAP
rest 4min (base this off feel, goal is to keep each set within 15 seconds of the fastest set) 

Results
A1. Completed 
A2. Completed 
A3. 225#, 225, 225, 245
B1. 35# for each set 
B2. Completed 
C. Completed 
+
1:22, 1:20, 1:20, 1:18, 1:21

Did barbell carry from the front rack. Midline was toasted! 

Tempo is difficult to maintain for the squats. Keeping the weight light and the movement controlled. Beginning to squat below parallel, but can't rebound in the bottom yet.

Placed my hands behind my hips and shifted my weight back to get my legs to lift with control. Going to work on progressing this movement till I can get my hands between my legs.  

Stayed consistent each set. Could of gone UB on the deadlifts, but still trying to play it by feel. Legs got a little spicy by the third set. My pain tolerance on the assault feels like it's improving!

Rest Day

A. Power Clean; 5 reps on the min for 12 minutes (start with 190# and work to 200# this week)
B. Pause Deadlift (1 sec pause at 2" below knee, 2" above knee); 5x5; rest 2min 
C1. Single Leg Snatch Grip RDL; 8-10 reps x 4 sets; rest 20 seconds 
C2. Jerfferson Curls w Light Bar; 8-10 reps x 4 sets; rest 2min 
+
4 Sets: 
Row 500m @ 1:50/500m pace 
25 UB Wall Balls 
rest 2min bw sets 
+
Banded Hip Work

Results
A. 190# all the way across
B. 235#, 240, 245, 250, 250 (Clean-Grip and paused @floor)
C1. 95# (10) for all sets 
C2. 45# (8) for all sets 
+
2:58, 2:55, 2:59, 3:00
+
Completed 

I know you wanted me to increase load today, but I had a hard enough time at 190#. I don't think I would of been able to hold 5 OTM any heavier. Still feel like I am getting stronger. 

Used a clean-grip on the pause DL. Paused on the floor each set to eliminate momentum. Thumbs felt like they were going to fall off today haha. 

Don't seem to experience any pain doing wall balls. Squatted full depth, but avoided rebounding in the bottom. Kept each rep controlled and smooth across each set. Didn't try to attempt each set UB. Went 15/10 each set to insure proper mechanics and avoid impingement. 

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?v=2V8qrN9aCSs

B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=cRfw5zIBqvI

B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?v=0-ZxJv2uadU

B4. Banded lying prone hip internal rotations; RAN (band on ankles lie face-down, keep knees together and pull band apart)

+

10min Assault for Max Cals (give me feedback on how this feels and compare to the last time you did this) 

+

20min Slow Spin Assault

Results:

A1-4. Completed

A2-4. Completed

+

161 cals (PR)

+

Completed- VERY SLOW! Haha

Love the mobility pieces, but today it made me really sleepy going into the 10 min tester. Happy to see improvement from last time. Pretty sure I blacked out half way through. Probably the hardest I have pushed in a while! Definitely hurt a lot more than the last go around. 

AM

A. Box Squat; 5x5; rest as needed to ensure perfect technique

B. OH Squat @ 5050 tempo; 4 reps x 4 sets; rest 2min (stay light and work on perfect squat mechanics) 

+

5 Rounds for Time: 

6 Hang Power Clean and Jerks 

12 Burpee Box Jumps (20") 

PM

A. Strict press; 5, 4, 3, 2, 1; rest 2min

B. HS walk for endurance; 150' AFAP x 2 sets; rest exactly 2min bw sets (record times for both) 

C. Stall bar L hold to V sit (or raise your legs as high as they will

go); 12 reps with a 1 sec pause at the top of each rep x5; rest 2 min

D1. Forehead on Bench Y raises; 10-12x4; rest 30 sec

D2. DB Reverse Flys with thumbs down; 10-12x4; rest 30 sec

D3. Face down PVC pass throughs; 5 reps both grips x4; rest 30 sec

Results:

AM

A. 145# for all sets

B. 95# for all sets

+

10:39 (185#)

PM

A. 140#, 145, 150, 155, 160(fail)

B. 51 sec/ 1:08

C. Completed (w/ tuck to V)

D1. 10# (12) for all sets

D2. 10# (10) for all sets

D3. Completed

Played around with front and back-rack for the box squats each set. Back-rack felt better on hip and knee compared to front-rack. Kept squats light and controlled across each set. Starting to gain confidence in squatting again, which feels like a big step.

Knee started to bother me during the OH squats. I don't know if it was from the tempo, volume, or a combination of both... Kept the load light and controlled across each set. Didn't squat below parallel.

Figured you wanted me to use the same load for the HPC and jerk. Tried pushing on this one, but not past the point where I was losing focus on positioning and technique. Split time was consistent across. Broke up the reps on the bar (6UB, 3/3, 3/3, 3/1/1/1, 3/1/1/1) just to stay moving.

Pressing strength felt weak on the last set. Just kept getting stuck in the middle. Tried multiple times and failed :(

HS walk was on point. Went 90' down and 60' back. Did 90' UB each set and broke up the 60' in two sets to finish each set. Shoulders were gassed after this!

L-hold to V is really difficult for me to do for multiple reps. Hip flexors and midline endurance must need work or something. I did a seated hold to V each set and focused on pulling feet up as high as I could. 

Rest Day

For Time: 
100 C2B 
100 Cal Assault 
100 S2OH @ 115# 
100 TTB
100 Cal Row 
(29:38)

Love these type of workouts! Plans changed during the workout because my damn hand blistered up bad. Messed around with different grips to continue the workout without causing it to rip open. Went 30-10-10-10-5-5-6-4-6-4-6-4 on the CTB. Held about 60-64rpms on the bike. Took about 7:30 to completed cals. Went 15-15-15-10-10-10-10-8-7 on the S2OH. I took too long on the TTB. Did 5-10 reps each set. Was trying to figure out the best way to grip the bar because I was worried about tearing my hands bad. Put my head down and grit my teeth on the row. Midline was fried, I could feel it in each pull. 

By the way... How did I do?

A1. Banded Distraction Hip Capsule Stretch; 2min/leg x3 sets; rest 0 sec
A2. Horse Walks; 50m x 3 sets; rest 0 sec
A3. Barbell Carry; 50m x 3 sets; rest 0 sec 
B1. Banded Distraction Ankle Stretch; 2min/leg x 3 sets; rest 0 sec
B2. KB Goblet Squat @ 5050 tempo; 15 reps x 3 sets; rest 0 sec 
B3. Seated Pancake Stretch; 8 reps/leg x 3 sets; rest 0 sec (focus on neutral spine) 
C. Seated Straddle Leg Lifts; 20 reps x 4 sets; rest 1min bw sets (in seated position raise legs as high as possible and back down, goal is to control movement as best as possible) 
D. Hanging L to V; 8-10 reps x 4 sets; rest 90 seconds bw sets 
+
8 Sets:
Row 300m @ 1:46/500m pace 
15 KB Swings (53#) 
50 Double Unders 
rest 3min 
(rest 6min bw sets 5/6) 

Results 
A1. Completed 
A2. Completed
A3. 205#, 225, 245
B1. Completed 
B2. 35# for each set 
B3. Completed 
C. Only did 3 sets, movement was bugging my hip
D. Completed with strict TTB (10 reps/set)
+
2:05, 2:05, 2:09, 2:03, 2:04, 2:04, 2:06, 2:02

Did BB carry from the front rack. Wanted to load midline. Kept the weight light for the squat. Worked on perfect squat. I am gaining confidence in the bottom position again. Straddle leg lifts and hanging L to V was too difficult for me to perform. Was feeling some hip pain, so I substituted. 

Worked on consistency for the intervals. Power output was consistent each set. Was a little slower on some sets than others because of transition time and rope getting tangled up. 

Rest Day

AM
A. Power Clean; 5 reps on the min for 12 minutes (increase weight every 4 sets) 
B1. Shrimp Squat; 10 reps/leg x 5 sets; rest 1min bw legs (attach band to rig and hold for support throughout the movement) 
B2. Barbell RDL with slow eccentric; 6 reps x 5 sets; rest 1min 
+
20min EMOM:
odd: 10 Wall Balls (use a box if needed) 
even: 10 Burpee Box Jumps (20-24" you choose the height) 
+
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; 20 AFAP x 5 sets; rest 3min 

Results 
AM
A. 185#, 190, 195
B1. Completed 
B2. 115#, 115, 115
+
Completed 
+
Skipped 

PM
A.65# (4), 70 (3), 70 (3), 70 (3)
B. Completed 
C1. 185# for each set 
C2. UB each set 

Speed strength is feeling much stronger. EMOM was challenging. Completed the reps each set with plenty of time to recover. Was a good amount of volume, not too much that I couldn't handle. 

Shrimp squats didn't cause any pain compared to last week in my right knee/hip. Used the upright of the rig instead of a band. Tried to work on keeping hips neutral during RDL's. 

Was super pumped about doing the EMOM. Can't remember the last time I did wall balls. Used a 20# med ball (no box) for the WB's. Had to skip the hip work. Ran out of time, had to coach class. 

Couldn't go any heavier on the dips compared to last week. Gymnastics complex get tough towards the end. Mainly the static hold. Tough to hold in full external rotation. 

Kept the same load across each set. Went UB each set of the HSPU's. Used a big kip each rep to save my shoulders. 

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?v=2V8qrN9aCSs
B2. Banded Hip Capsule Distraction; 1min/leg; RAN https://www.youtube.com/watch?v=cRfw5zIBqvI
B3. Banded Side Lying Clam; 15 reps/side; RAN https://www.youtube.com/watch?v=0-ZxJv2uadU
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 @ 370+ 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 
x4 sets 

Results
A1-4. Completed
B1-4. Completed
+
32 cals, 32, 32, 32
+
158 cals 

As always, feel great after doing these mobility pieces. Stayed on pace for the row and maintained 378+ watts each set. 

Intervals on bike blew up my quads each set. Holding that 500+ watt is challenging, but doable. 

Overall, today was a good day of training. Body is feeling really good lately. 

AM
A. Single Arm Front Rack Rear Foot Elevated Split Squat (opposite side); 10 reps/leg x 5 sets; rest 1min bw sides 
B. Single Arm Front Rack Squat @ 5050 tempo; 6 reps/side x 5 sets; rest 1min bw sides 
C1. Single Arm Single Leg (same side) DB RDL; 8 reps/leg x 5 sets; rest 1min
C2. Single Leg Hip Thrusts; 8reps/leg x 5 sets; rest 1min 
+
6 Sets: 
6 Hang Power Clean (185#)
6 S2OH
10 Box Jumps (24") 
rest 3min bw sets 

PM
A. Strict press; 5x5; rest 2 min
B. HS walk for speed - 50 feet AFAP x6; rest as needed to recovery
C. Freestanding hs hold tech work 15-20 min
D. Stall bar L hold to V sit (or raise your legs as high as they will
go); 10 reps with a 1 sec pause at the top of each rep x5; rest 2 min
E1. Forehead on Bench Y raises; 10-12x3; rest 30 sec
E2. DB Reverse Flys with thumbs down; 10-12x3; rest 30 sec
E3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec

Results
AM
A. 44#, 50, 50, 50, 50
B. 35#, 44, 44, 44, 44
C1. 75# for all sets 
C2. 30#, 30, 30, 35, 35
+
50 sec, 49, 51, 49, 48, 

PM
A. 135#, 135, 140, 140, 140
B. 15 sec, 14, 14, 14, 13, 13
C. Completed 
D. Completed 
E1. 10# for all sets 
E2. 10# for all sets 
E3. Completed 

Increased weight for split squat. Feel limited ROM in my right hip. Went about parallel to avoid impingement. Squatting was pain free. Kept the depth parallel each set. 

Went UB each set of the HPC and S2OH. Did a step down for the box jump. HPC and S2OH was much easier compared to last week. Felt powerful and efficient each set. 

Shoulders are starting to feel stronger again. Shoulder mobility and accessory exercises are paying off. Did each set of the HS walks UB. Was playing with bent knee HS walk. I tend to overextend to increase speed. Bent knee felt good on my lumbar and more stacked because I didn't overextended through T-Spine. 

Rest Day