Off

A. Hang Power Snatch x2 + Power Snatch + OHS x2; 5 complexes; rest as needed 
+
8 Sets: 
10 Power Snatch @ 95# 
10 Deadlifts @ 225# 
10 Cal Row 
rest 2min 
(rest 4min bw sets 4/5) 
*goal is same score for all 8 sets, don't go out too hot and fall off, be consistent but fast
+
20min easy bike recovery

Results 

A. 155#, 155, 165, 165, 165

This went good. Probably could of gone a lot heavier. Tried a couple attempts at 175. OHS felt fine at these loads. Squatted to parallel. Didn't want to risk aggravating knee. Was being conservative. 

+

1:20, 1:17, 1:17, 1:20, 1:22, 1:25, 1:30, 1:30

Went UB on snatch across sets. Broke on deadlifts for a couple sets to avoid impingement. Didn't rest for very long. Quick drop, reset positioning, and right back on bar. 

+

Completed 

A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x3; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x3; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x3; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x3; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x3; rest 30 sec
+
Assault 2min @ 400 watts 
rest 1min 
x2 sets
rest 5min 
x3 sets 
+
TFL/Glute med smash with lacrosse ball; 60 seconds x3/side
Band distracted samson stretch with internal rotation bias; 60 seconds x3/side;
Posterior hip capsule band distraction stretch; 60 seconds x3/side
+
Achilles smash with lacross ball 30 sec x3/side
Foot roll with lacross ball; 30 sec x3/side
Calf smash with barbell; 30 sec medial/30 sec lateral x3/side

Results
A1. Completed 
A2. Completed 
A3. Completed 
A4. Completed 
A5. Completed (medball)
+
Completed
Held wattage across sets. Dipped a couple times under prescribed pace, but got back on immediately. This was spicey on the legs. No joint pain.
+
Completed
Hit this first today. Was really tight from the squatting yesterday. Felt fresh and ready to go afterwards. Really really diggin' these mobility pieces!

AM
A. Front Squat; 2.2.2 x 5 sets; rest 30 sec; rest 2min (add weight within the cluster) 
+
Row 500m @1:45 pace
rest 15 sec 
5min AMRAP: 
5 Thrusters @ 115#
5 Burpee Box Jumps (24") 
5 Power Snatch @ 115#
5 Burpee Box Jumps 
rest 5min 
x2 sets 
+
Row 500m @1:45 pace 
rest 15 sec 
5min AMRAP: 
10 Wall Balls 
10 TTB 
20 DU 
rest 5min 
x2 sets 

PM
A. Push Press @ 31x3 tempo; 4-5 reps x 5 sets; rest 2mn (heavier than last week) 
B1. HandStand Walk; 50' AFAP x 5 sets; rest 10 seconds 
B2. Strict HSPUs; 15 reps for time x 5 sets; rest 10 seconds 
B3. HandStand Walk; 50' AFAP x 5 sets; rest 4min 

Results
AM
A. 225#-230-235, 225-230-235, 225-235-245, 225-235-245, 225-235-245
Was having issues with my knee today. Mobilized for 40min before workout. Increased load across sets, but not by much from last time. Didn't want to blow out knee. Frustrating!
+
2+12, 2+10
Held split pace on row, not bad. Thrusters were a different story. Worked around knee pain. Contemplated substituting thrusters for wall balls because it was aggravating. Used a wider stance and it seemed to take care of the issue, so continued. Did quick singles on the snatch. Thrusters were the set back on this. 
+
4+10, 4+5
This was much better than the first. No pain, just fatigued. Went UB on most sets. Eventually broke on TTB. 

PM
A. 185# (4reps), 190 (4), 190 (4), 190 (4), 190 (4)
Eccentric portion is tough to control. Increase load based off of last week. Wouldn't be able to hold tempo any heavier. Middle range down is challenging to maintain. Shoulders just want to give out. 

B1. 14sec (UB), 14 (UB), 15 (UB), 15 (UB), 15 (UB)
B2. 20sec (UB), 20 (UB), 35 (10/5), 40 (10/5), 52 (9/3/3)
B3. 20sec (UB), 28, 38, 50, 50
Really liked this piece. Boulder shoulders! Last sets of HS walks were crazy hard to maintain. Broke it up to keep moving and survive haha. Didn't anticipate HS walks to be this difficult for me.

Off

AM
A1. Banded partial box pistols; 5 slow controlled reps x6/side; rest 30 sec (have band around yoru knees and work on activating glutes as you sit down onto box but keep box just at parralel) 
A2. X band lateral marches; 12 steps in both directions x6; rest 30 sec
A3. Single leg RDL (20 degrees of knee flexion); 8-10x6/side; rest 30 sec
+
For Time: 
50 Wall Balls 
50 C2B
50 Cal Row 
50 Thrusters @ 95# 
50 TTB 
50 Cal Assault 
(record HR, if possibe) 

PM
5 Sets: 
10 Muscle Ups 
10 Deadlifts @ 245# 
20 Kipping HSPUs 
rest 3min bw sets 

Results
AM
A1. Completed 
A2. Green Band across all sets 
A3. 115# (8) across all sets 

Kept intensity consistent to last week. Used 12in box for pistols. Low back pump on RDL. 
+
16:56

UB on wall balls. 30-15-8-7 on CTB. Sub 2:30 cal row. Thrusters were the set back. Rested a lot between sets. Broke 15-10-10-8-7. Played it safe. Knee was having some issues. Went 10-10-10-5's to finish and stay moving. Felt some impingement. Held 65+ RPM on assault. Overall, was happy with this. Need to get confident squatting. 

PM
1:24, 1:36, 2:29, 2:30, 2:00

Planned poorly today. Didn't get. Adequate rest btw sessions. I have family in town for the holidays, so trying to balance everything. Rested 10min then got after it. Grip set me back. Did what I could. Definitely could of used more rest btw sessions bc I was run down. Power output fell off each round. 

Merry Christmas!

A. Build to a tough Split Jerk in 10min
B. Split Jerk; 7 singles @ 85% of 'A'; rest 2min 
C. Strict C2B Pull-ups; 10 for time x 4 sets; rest 90 seconds bw sets 
+
Row 1k @3:40 pace 
rest 30 sec 
x 4 sets 
(do your best to maintain this pace, if you fall off, rest an extra minute before starting next set) 
+
B1. Band Pull aparts; 12-15 reps x 4 sets; rest 30 sec 
B2. Bat Wings; 10-12 reps x 4 sets; rest 30 sec 
B3. DB Arc Row; 10-12 reps/side x 4 sets; rest 30 sec 

Results
A. 295#

Failed at 300#. My footwork needs some work. Back foot wants to turn out and lockout when it gets heavier. 
B. 250#

Focused on catch position. Held OH for a couple sec to gain awareness. 
C. 25sec, 25, 24, 32

Did singles and dropped each set. Felt like it was faster and more efficient. 
+
3:36, 3:38, 3:39, 3:40

This was manageable set 1 & 2. Took extra min recovery for sets 2 & 3 because knee was giving me issues. Stayed on pace across sets. 

+
B1. Red Band (15reps) across all sets
B2. 26# (12reps) across all sets
B3. 20# (12reps) across all sets

Shoulder work was great! Loved finishing up with this.

A. Power Snatch; build to a 'tough' single 
B. Deadlift; build to a tough triple 
+
14min EMOM: 
Odd: 10 Power Snatch @ 95# 
Even: 10 Cal Row 
+
14min EMOM: 
Odd: 10 Power Clean @ 115# 
Even: 10 Cal Row 
+
A1. Light jefferson curls; 12 reps x4; rest 30 sec
A2. Reverse hypers; 12-15 x4; rest 30 sec
A3. Bent knee hollow body holds; 30 seconds x4; rest 1 min

A. 205# 

Built up quick without any fails. Missed 210#, squat snatched it... Getting confident with building heavier again. 
B. 365# 

Built up to what felt tough. Haven't pulled this heavy in a while. 
+
Completed
+
Completed 

Was a sweat fest on the EMOMS. Did them back to back. Had over 30sec rest each min. 
+
A1. 55# across each set 
A2. 65# (15) across each set

Substituted back ext. since I didn't have access to a RH today. 
A3. Completed 

A1. Side Plank Arch Ups; 14 reps/side x 5 sets; rest 30 sec 
A2. L hold on stall bars with flutter kicks; 25-30 seconds x5; rest 30 sec
A3. Stability ball stir the pots; 11 reps in both directions x5; rest 30 sec
A4. DB crunches; 14 slow controlled reps x5; rest 30 sec
A5. Stability ball pulls to pike HS hold; 14 reps x5; rest 30 sec
A6. Jefferson curls; 10 slow controlled reps x5; rest 30 sec
+
Assault 5min @ 390 watts 
rest to recovery 
x3 sets 
(same piece as last week, take longer recovery periods this week and make it your goal to hit 390 for each one....report back on exact wattage for each so I can progress you on this regardless of score) 
+
20min of Mobility Work

Results 

A1. Completed

A2. Completed 

A3. Completed 

A4. 75# across each set 

A5. Completed 

A6. 55#, 55, 55, 65, 65

Really really like these midline pieces. Core is feeling stronger. 

+

392-426watts (83cals), 376-406watts (78cals), 376-409watts (78cals)

Did the assault intervals first today because last week my hip flexors were tight from the midline work. Still dipped under prescribed wattage, but pushed as hard as I could. Increased recovery periods between sets to 10 minutes. Lactic acid took the best of me. Legs got super heavy and toasted. 

+

Completed 

Finished up with some hip, knee, and ankle mobility. Did a 20 minute AMRAP of soft tissue and banded distraction work. 

AM
A. Power Clean; build to a tough triple in 10min 
B. Front Squat; 2.2.2 x 4 sets; rest 30 sec; rest 2min (add weight within the cluster) 
C. Band Assisted Shrimp Squat @ 4040 tempo; 5-6 reps/leg x 4 sets; rest 1min bw legs 
+
(go through these movement pieces)
TFL/Glute med smash with lacrosse ball; 60 seconds x3/side
Band distracted samson stretch with internal rotation bias; 60 secodns x3/side;
Posterior hip capsule band distraction stretch; 60 secodns x3/side
+
Achilles smash with lacross ball 30 sec x3/side
Foot roll with lacross ball; 30 sec x3/side
Calf smash with barbell; 30 sec medial/30 sec lateral x3/side

PM
A. Push Press @ 31x3 tempo; 5x5; rest 2min 
+
7min AMRAP: 
2 Muscle Ups 
4 Deadlifts @ 315# 
6 Strict HSPUs 
(11 rounds was winning score) 
+
B. HandStand Walk; 100' AFAP x 5 sets; rest as needed bw sets 

Results
AM
A. 235#

Was a tough attempt. Knee was giving me issues. Didn't want to push too hard. 

B. 205#-225#-235#, 205-225-235, 215-235-245, 215-235-245 

Squatted deeper today without any hip pain. Mobilized knee btw sets. 

C. Completed (6 reps across each set/ leg)

These are tough. Limited range on injured side.

+
Completed
+
Completed 
Body felt great after mobility piece! 

PM
A. 165#, 175, 185, 185, 185

Eccentric part was tough to control mid range. Shoulders were feeling it!
+
10 rounds

I was happy with this. Stayed UB across workout. Deadlifts were a challenge. 
+
B. 29 sec, 32, 30, 35, 46

Did first three sets UB. Broke up 2-3 times on last two. Shoulders were dead. Recovery time of 2min/set. 

Off

AM

A1. Banded partial box pistols; 5 slow controlled reps x5/side; rest 30 sec (have band around your knees and work on activating glutes as you sit down onto box but keep box just at parallel) 
A2. X band lateral marches; 12 steps in both directions x5; rest 30 sec
A3. Single leg RDL (20 degrees of knee flexion); 8-10x5/side; rest 30 sec
+
3 Sets: 
25 UB Deadlifts @ 185# 
2k Row @ 8:00min pace 
rest 2min 

PM
"Isabel"

Results
AM
A1. Completed
A2. Green Band across sets 
A3. 115# across sets 
+
Completed (sub 9 across each set)

PM
1:53

No pain during pistols. Stayed slow and controlled across all sets. Was feeling hammies on RDL's. 

Deadlift weight wasn't bad. Completed each set with not having to fight a whole lot. Stayed consistent, smooth, and focused on row. 

Had fun with "Isabel!" Can't remember the last time I have done it. Went 15 UB then chipped away with 3's. Should of held on to the bar longer. Played it safe. Got more left in the tank. What's a good time anyway? 

A. Push Jerk x 2 + Split Jerk x1; 6 complexes; rest 2min 
+
For time:
15 muscle ups
20 box jumps 20" (step down on all of these) 
30 CTB pull ups
20 box jumps 20"
45 TTB
20 box jumps 20"
30 CTB pull ups
20 box jumps 20"
15 muscle ups
+
B1. Band Pull apart; 12-15 reps x 3 sets; rest 30 sec 
B2. Bat Wings; 10-12 reps x 3 sets; rest 30 sec 
B3. DB Arc Row; 10-12 reps/side x 3 sets; rest 30 sec 

A. 235#, 235, 245, 245, 255, 265 (failed; only completed 1 jerk)
+
9:29
+
B1. Red Band (15) across each set 
B2. 18# (12) across each set
B3. 20# (12) across each set 

Stability was weak OH today. Dropped a couple sets in catch. Was feeling off. 

Had fun with workout. Breathing was feeling comfortable. Lost somentime on the MU last set. Grip and pull were shot.

I really liked the upper pull piece at the end. Felt good getting that work in! 

Off

A. Snatch Pulls; 3,2,1; rest 2min
B. 3 Position Pause Snatch (below knee, above knee, mid thigh); 1.1.1 x 5 sets; rest 15 sec; rest 2min 
C. Banded deadlift; 4,4,2,2; rest 2min 
D. Deadlift; 5 on the minute for 10 minutes (heavier than last week) 
E. Single leg sorensen hold; 20 seconds x5/side; rest as needed bw sides
+
12min EMOM: 
Odd: 10 Power Snatch @ 95# 
Even: 10 Cal Row 
+
12min EMOM: 
Odd: 10 Power Clean @ 115# 
Even: 10 Cal Row 

Results
A. 245#, 255, 275 
B. 155#, 155, 155, 155, 165
C. 275#, 285, 315, 315 (green band)
D. 295#
E. Completed 
+
Completed (all snatches UB)
+
Completed (all cleans UB) 

Increased load from previous week on pulls. Used weightlifting straps on all sets. Pulls were slow and aggressive finish. 

Kept the load relatively the same across each set, until the last set. Last couple clusters were really challenging. Recovery was having a challenging time keeping up with work towards the end. 

Did all snatches and cleans UB. Wasn't too bad. Had over 30sec to recover across all sets. Hip/knee were feeling good during training. 

 

A1. Side Plank Arch Ups; 12 reps/side x 5 sets; rest 30 sec 
A2. L hold on stall bars with flutter kicks; 20-30 seconds x5; rest 30 sec
A3. Stability ball stir the pots; 10 reps in both directions x5; rest 30 sec
A4. DB crunches; 12 slow controlled reps x5; rest 30 sec
A5. Stability ball pulls to pike HS hold; 14 reps x5; rest 30 sec
A6. Jefferson curls; 10 slow controlled reps x5; rest 30 sec
+
Assault 5min @ 390 watts 
rest to recovery 
x3 sets 
+
20min of Mobility Work

Results
A1. Completed 
A2. Completed 
A3. Completed 
A4. 60#, 75, 75, 75, 75
A5. Completed 
A6. 45#, 45, 45, 55, 65
+
Completed
+
Completed 

Midline piece was just what I needed. Toughest movement for me was the L Hold. Had a difficult time maintaining position while doing kicks. Legs wanted to drop every time. Substituted a medicine ball for the stability ball. We don't have any at the gym. 

Wasn't super pumped about the assault today. I gave everything that I had, but wasn't enough. I had no drive in my legs. Could only maintain wattage for first set. Took 3 minutes recovery between sets. Felt recovered, but after the first minute in my legs hit the wall and had no gas left in the tank. Had me feeling a little discourage. 

One of the most important aspects I have learned over the years of training is that you have more good bad days than the good days. Shake it off and move on to the next one. 

AM
A. Hang Power Clean; build to a 'tough' double (go as heavy as you can without putting undo pressure on hip/knee) 
B. Front Squat; 2.2.2 x 3 sets; rest 30 sec; rest 2min 
+
Row 500m @ 1:45 pace
rest 15 sec 
4min AMRAP: 
5 Thrusters @ 115#
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 
+
Row 500m @ 1:45 pace 
rest 15 sec 
4min AMRAP: 
10 Wall Balls 
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 

PM
A. Single Arm Braced OH DB Press @ 20x1; 5-6 reps/side x 5 sets; rest 1min bw sides 
B. 30 Bar Muscle Ups for Time 
+
20min of EN2 Work 
+ 
Mobility 

Results
AM
A. 245#
B. 205#, 215, 230
+
5+7, 5
+
5+6, 5

PM
A. 45# (6), 45 (6), 50 (6), 50 (6), 50 (6)
B. 1:48
+
Completed on Assault

Increased weight based off of last week. Body is feeling good after having a couple days off. 

Could feel a little pinch in knee on squats. Still was able to increase load compared to last week and sit deeper in the hole. 

Held prescribed pace across each set on row. Tried being aggressive and quick on movements. Still trying to gain confidence in knee/hip. It seems to be improving each time. 

Tried to go UB on the bar MU. Failed at 25 and finished it out. I think I can get it doe if I were to try it again. First time doing 30 bar MU for time. Was feeling good till rep 20, then hit the wall. 

Did full 20 min on assault. Held an average of 160 bpm. 

Cooled down with some soft tissue work on calf, hamstring, and quads. Static stretching on hips and low back. 

Rest Day

Rest Day

TTT HQ

TTT HQ

30min of EN1-2 Work on Rower/Assault 
+
30min of Movement/Mobility Work

Results 
Completed (all on rower)
+
Completed (Hip, T-Spine, and Shoulder Mobility)

Held an average of 155 bpm on rower. Focused on posture and breathing mechanics.

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 2min @ 390 watts
rest 2min 
Assault Bike 2min @ 390 watts
rest 1:45
Assault Bike 2min @ 390 watts
rest 1:30
Assault Bike 2min @ 390 watts
rest 1:15
Assault Bike 2min @ 390 watts
rest 1min
Assault Bike 2min @ 390 watts
rest 45 sec 
Assault Bike 2min @ 390 watts
rest 30 sec
Assault Bike 2min @ 390 watts

Results

A1-4. Completed 

B1-4. Completed 

+

32 cals, 32, 32, 31, 31, 30, 31, 32

Bike put me on my ass. Had a difficult time holding 390 watts towards the last few sets. Extended the rest to 60 seconds for the last two sets. Lactic acid accumlated quick in quads. Legs blew up fast! Hip and knee were a little tight after yesterday's session. 

GAM
A. Hang Power Clean; build to a 'tough' double (go as heavy as you can without putting undo pressure on hip/knee) 
B. Front Squat; 2.2.2 x 3 sets; rest 30 sec; rest 2min 
+
Row 500m @1:47 pace
rest 13 sec 
3min AMRAP: 
5 Thrusters @ 115#
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 
+
Row 500m @1:47 pace 
rest 13 sec 
3min AMRAP: 
10 Wall Balls 
5 Burpee Box Jumps (24") 
rest 4min 
x2 sets 

PM
A. Single Arm Braced OH DB Press @ 20x1; 8 reps/side x 4 sets; rest 1min bw sides 
B. Strict Pull-up x4+ C2B x4 + BMU x 3; 10 complexes NOT for time 
+
Assault 20min @ EN2 pace 

Results
AM
A. 235#
B. 185#, 205, 225
+
3 rds +5, 3+5
+
3rds +10, 3+13

PM
A. 40#, 40, 40, 45
B. Completed 
+
Completed (Avg HR 164 bpm)

Increased load on bar based off of feel of hip/knee. No failed sets. Didn't catch bar low; worked on receiving bar higher. 

Squats went well. Better than expected! Never would of thought that I could be squatting over 200# without any pain this early on. Focused on control movement down, keeping midline engaged, and staying tall. 

Had a hard time with the thrusters. Was out of breath first couple sets in. Bugged my knee after a few sets too. Wall balls felt better on body. 

Took 30-60 seconds rest between sets on complex. Having fun with these!

 

Finally got my HR monitor. Averaged about 164bpm. Focused on breathing and tuned out on the assault. 

A1. Deadlift; 10 unbroken 275# x6; rest 10 sec
A2. Hang power clean; 10 AFAP 185# x6; rest 4 min
B. Glute Bridge; 10-12 reps x 4 sets; rest 2min 
+
10 Sets: 
10 Power Snatch @ 75-95# 
10 Box Jumps (with step down) 
rest 2min

Results
A1. Completed
A2. 23 sec (10 UB), 30 (10 UB), 33 (10 UB), 35 (10 UB), 34 (10 UB), 34 (10 UB)
B. Completed (12 reps across each set)
+
43 sec, 40, 43, 38, 39, 36, 38, 42, 39, 39

Messed up the load on the hang cleans. Didn't realize till after completed that I put 175#. Used women's bar bc our men's bars have a center knurling and it chews my neck up. That's my bad. 

Went UB on all snatches. Tried speeding up cycle time on bar. Used narrower grip than usual. Seemed to help increase grip strength and speed. Good amount of volume today!

A. Split Jerk; 3 TnG on the minute for 8 minutes 
+
6 min amrap:
1 Legless Rope Climb
3 Power Clean and Jerk @ 165# 
-rest 5 min
6 min amrap:
5 Muscle Ups 
10 kipping hspu
rest 5 min
6 min amrap:
10 C2B 
5 S2O 185#
rest 15 min on Assault Bike 
x2

Results: 
A. 225#, 225, 225, 225, 225, 225, 245, 245
+
7+1, 7
5+5, 5
6, 5+10

Picked load based off feel of hip/knee. Load was challenging, but tried increasing last couple sets. Maybe use 245# across each set next time.

Got super grippy towards the end. Shoulders/triceps fatigued the quickest. MU battery has been burning out quicker than usual. 

Rest Day

A. Snatch Pulls; 3x3; rest 2min 
B. 3 Position Pause Snatch (below knee, above knee, mid tigh); 1.1.1 x 4 sets; rest 15 sec; rest 2min 
C. Banded deadlift; 5x5; rest 2 min
D. Deadlift; 5 on the minute for 10 minutes @ 'tough w fast contraction speed load"
E. Single leg sorensen hold; 15 seconds x5/side; rest as needed bw sides
+
30min of EN2-3 work 

Results
A. 225#, 245, 245
B. 155# across each set 
C. 275# across each set (green band)
D. 275#
E. Completed 
+
Completed 

Used lifting straps for pulls. Weight was challenging each cluster set, so I kept the load the same across. Everything felt heavy today. I can't believe how much strength I have lost. Focused on speed of pull on deadlifts. Alternated between assault and row every 5 minutes. Held 275+ watts on assault and 1:55-2:00 split on the row. 

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 2min @ 375 watts
rest 2min 
Assault Bike 2min @ 375 watts
rest 1:45
Assault Bike 2min @ 375 watts
rest 1:30
Assault Bike 2min @ 375 watts
rest 1:15
Assault Bike 2min @ 375 watts
rest 1min
Assault Bike 2min @ 375 watts
rest 45 sec 
Assault Bike 2min @ 375 watts
rest 30 sec
Assault Bike 2min @ 375 watts

Results
A1-4. Completed 
B1-4. Completed 
+
280 cals

Intervals on bike went a lot better compared to last week. Was able to handle wattage and recovery rate till the last two sets. Listened to what you said after last week; rested for a full minute between the last two sets. Legs started to feel like led. Held wattage all across each set. Average wattage was 392.