Off

A. Banded Clean Pull; 3,3, 2,2,1,1; rest as needed
B. Power Clean from blocks (below knee); 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
+
10min AMRAP @ open game pace%: 
Row 300m 
10 Power Snatch 75# 
10 Burpees
rest 10min 
10min AMRAP @ open game pace%
Row 300m 
10 Power Clean 135#
10 TTB
rest 10min 
10min AMRAP @ open game pace%
Row 300m 
10 Deadlift 225#
15 Wall Ball

Results
A. 285#, 285, 295, 295, 305, 305
I like these! Getting better hip extension with band tension. Used weightlifting straps. 
B.225#, 235, 235, 245
Block work has been helping improve violent extension. Catching bar higher than normal, which has been saving my knees. 
+
4+303
4+30m
4 
This was a grimey little mash up. Feels good getting back on the grind. Row got slow towards the end. Posterior chain was fried after this piece. 

1 hour of movement work
+

30min Row

Stayed home to get settled in, unpack, and prep for work. Still feeling motion sickness. 

Off

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off

A. Power Snatch from Blocks (2" above knee); 2 on the minute for 10min 
B. Deadlift; 5 on the minute for 10 minutes @ 275# 
C1. Banded Skater Walks; 15m x 3 sets; rest 30 sec 
C2. Supine Leg Whip; 10 reps/side x 3 sets; rest 30 sec https://www.youtube.com/watch?v=kRSquvZfP0w
+
Open 15.4
(power clean/hspus) 

Results
A. 5min @175#/ 5min @185#
Warmed up for about 40min. Assault for 10min, Ido portal squat routine (need to work on this more), and a few movement pieces. Feeling great after warm up. Gonna make this a regular routine. Probably should of started at 185# and held across. Focused on violent hip extension and receiving bar in higher power position. A little stiffness, but no pain. 
B. Completed
Tng on all sets. Weight wasn't bad. Played with wider foot stance to clear hip. 
C1. Completed
C2. Completed 
Good hip/ core activation piece. Leg whip is surprisingly challenging to maintain hip extension. 
+
145reps (pr)

Did singles on all cleans. Went 3UB-6UB-9UB-12UB-15UB-18UB-11/10-14/5/5 on the hspu's. 

A1. Deadbug Anti Rotation Press; 10 reps/side x 4 sets; rest 30 sec 
A2. Turkish Get-up; 1 rep/side x 4 sets; rest 30 sec 
A3. Back Bridge Assisted on Box; 6 reps x 4 sets; rest 30 sec 
B1. Single Arm Bear to Bridge; 5 reps/arm x 4 sets; rest 10 sec 
B2. Band Distracted Ankle Flexion; 30 sec/leg x 4 sets; rest 10 sec 
B3. Shoulder Sleeper Stretch; 30 Sec/arm x 4 sets; rest 10 sec 
B4. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 10 sec 
+
3 sets: 
Row 1k 3:50 pace 
10 Box Jump Overs (20") 
15 UB TTB 
rest 3min 
+
3 Sets: 
Airdyne 35 Calories 
10 Box Jumps Overs (20") 
15 UB TTB

Results
A1. Completed 
A2. 70# across sets 
A3. Completed (12" box)
Been liking these movement pieces. Worked on maintaining neutral lumbar and lots of thoracic extension. Should I use these as my warm up? 
B1-4 Completed 
Really diggin' 90-90 rotation. Makes my hips feel good. Still have to put my hands on floor though. 
+
15:00
11:24
Held pace on row. Stayed on UB. And tried a few sets of bounding. No pain! Experimenting with intra-workout shakes (whey protein and dextrose) and I am feeling great during training now. Gonna continue doing this and eat a meal an hour after training.

AM
A. Power Clean; 1.1.1.1 x 4 sets; rest 10 sec; rest 2min 
B1. Cossack Squat w 1 sec pause at bottom; 6 reps/leg x 4 sets; rest 45 seconds 
B2. Front Rack KB Step Outs; 6 reps/leg x 4 sets; rest 45 sec http://www.mytpi.com/exercises#half-kneeling_step_outs_with_rotation
B3. Hollow Rock; 30 Sec continuous x 4 sets; rest 45 sec 

PM
6min AMRAP: 
10 UB Thrusters @ 95# (to box)
250m Row 
rest 3min 
6min AMRAP: 
15 UB Wall Balls 
10 Cal Assault 

Results
AM
A. 225#, 235, 235, 235
Clean pulls seem to be helping. Finishing pull has improved. 
B1. Completed
B2. 35#, 44, 44, 44
B3. Completed 
This was not bad. Like the variety of movements. Good midline work. 

PM
3+212m
4+15
This went good. Got a good warm up leading into this. Hip/knee mobilization. Should of pushed it a little harder on the row. Didn't know how I was gonna feel coming off. Dialed it up a bit on the second part. Used a box for the thrusters, but still below parallel. Used wide stance on squats. 

Off

AM
A. Banded Clean Pull; 3x3; rest 2min 
B. Power Clean from blocks (below knee); 2 reps x 7 sets; rest 2min 
+
For Time: 
10 Deadlifts @ 135# 
10 Burpees over Bar 
15 Deadlifts @ 185# 
10 Burpees over Bar 
20 Deadlifts @ 225# 
10 Burpees over Bar 
25 Deadlifts @ 275# 
10 Burpees over Bar 

PM
10 RFT: 
15 Wall Balls 
30 Double Unders 

Results
AM
A. 285#, 285, 295 (red band)
Never done pulls w/ band. Really liked it b/c increase band tension at the top helped w/ creating violent hip ext.
B. 225#, 235, 235, 235, 235, 240, 245 (1 rep)
Focused on finishing pull and catching higher.
+
5:39
This was nasty on posterior chain. Did quick weight exchanges, UB on most sets, and fast cycle rate on burpees. I knew that this was gonna be a quick workout, so I went in w/ out a strict game plan. Got after it and adjusted off of feel.

PM
8:48
This was faster than last time. Probably b/c I knew what to shoot for. Did all sets of WB and DU UB. Used wide stance for WB and still hit ROM requirements w/out any pain.

A1. Weighted Ring Dip; 2-3 reps x 4 sets; rest 30 sec 
A2. Ring Dip; 8-10 reps x 4 sets; rest 30 sec
A3. Kipping HSPUs; 20 for time x 4 sets; rest 4min 
B1. Power Clean and Jerk @ 135#; 10 for time x 3 sets; rest 10 sec 
B2. C2B Pull-ups; 25 for time x 3 sets; rest 3min 
C1.Turkish Get Up; 1/side x 4 sets; rest 30 sec 
C2. Seated 90-90 Hip Rotations; 6/side x 4 sets; rest 30 sec https://www.youtube.com/watch?v=nLuvQCTPrcY
C3. Stability Ball 'Y' Pass; 6 reps/side x 4 sets; rest 30 sec 
+
15min EN2 work /movement work

Results
A1. 75# (2), 80 (2), 80 (2), 85 (2)
A2. 10reps, 10, 10, 10
A3. 19sec, 17, 17, 19
Got through this with ease. Don't know if I can go any faster on Hspu's. That was full speed. 
B1. 25sec, 27, 27
B2. 37sec, 42, 45
Did all CJ UB. Broke all sets on Ctb (15/10, 15/10, 15/5/5). Butterfly was sloppy and not there today. 
C1. 70# across all sets 
C2. Completed 
C3. Completed w/ 10# medball
+
Completed 
Held 165-170bpm on assault.

Off

Open workout 15.1 (TTB/DL/Power Snatch) 
+
A1. Deadbug Anti Rotation Press; 10 reps/side x 3 sets; rest 30 sec https://www.youtube.com/watch?v=98jWDTVtE_o 
A2. Banded Skater Walks; 15m x 3 sets; rest 30 sec 
A3. Supine Leg Whip; 10 reps/side x 3 sets; rest 30 sec https://www.youtube.com/watch?v=kRSquvZfP0w

Results
205 reps
This was a PR for me. Happy about it, but I have more left in the tank. Grip was the limiting factor. No knee or hip pain, just forearm pump!
+
Completed
Liked these knew movements. Felt good on hips.

A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x5; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x5; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x5; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x5; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x5; rest 30 sec
+
Assault Bike 10min for Max Calories ( dont start too fast, pace this out to beat your last score) 
+ 
Assault Bike 10min @ cooldown pace 
+
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

Results
A1-4. Completed 
+
165 cals (Kind of...)
This was going good till my knee blew up. 5min in I was at about 90cals. Knee starting hurting around 7min. Hopped off of the bike at 8min for about a min then finished last two min. Bummed about this. I want redemption haha! Probably could of warmed up more. Do you have any suggestions for next time?
+
Completed 
+
Completed 

AM
A. Banded (band around knees) Goblet Squat @ 3030 tempo; 6-8 reps x 4 sets; rest 60 sec 
B. Front Rack Box Squat; 5x5; rest 2min (continue to work on wider stance for these and give me feedback, go up in weight slightly from last week, if possible without pain) 
C1. Banded Shrimp Squat (keeping knee at ankle joint so no pressure on knee); 6 reps/side x 4 sets; rest 30 sec 
C2. Single Leg Good Mornings; 10 reps/leg x 4sets; rest 30 seconds 

PM
20min AMRAP @ 175 BPM or less: 
Row 500m 
10 Burpees 
10 Power Snatch @ 95# 
rest 10 minutes 
20min AMRAP @ 175 BPM or less: 
Row 500m 
10 Burpees 
10 Power Cleans @ 155#

Results
AM
A. 70# (8) across all sets 
B. 205#, 205, 225, 225, 225
Starting to adjust to wide stance. Takes a bit to warm up hips and lengthen adductors. I have been finding that I can't go too wide b/c it impinges hip. Gonna keep working with this b/c it seems to be working. 
C1. Completed 
C2. 75# across all sets 

PM 
5rds+501
+
5rds
Did much better staying on pace this week. Didn't go over on HR. Stayed right at 175 bpm. Could hold higher pace, but this was still a fight. 

Off

A. Clean Pull; 3x3; rest 2min 
B. Power Clean from blocks (mid thigh); 2 reps x 7 sets; rest 2min (work on full, violent extension!) 
+
12min AMRAP: 
15 Power Cleans @ 95# 
30 Double Unders 
15 Power Cleans @ 115# 
30 Double Unders 
15 Power Cleans @ 135# 
30 Double Unders 
15 Power Cleans @ 155# 
30 Double Unders 
15 Power Cleans @ 185#
30 Double Unders 
AMRAP Power Cleans @ 205# 


PM
20min EMOM: 
Min 1: 15 Wall Balls (try wide stance) 
Min 2: 10 Cal Assault 
Min 3: 10 Deadlifts @ 225#
Min 4: 10 Cal Assault

Results
AM
A. 315# for all sets 
B. 225#, 225, 230, 230, 230, 235, 235
Focused on violent hip extension. Still turning under bar too low in power position. Need to work on finishing pull with shrug and high pull. 
+
243 reps (18 reps @205#)
This got spicy on posterior chain. Didn't have to really grind till 185#. Did all doubles UB and some sets on bar. Most sets I broke to keep pace throughout. 

PM
Completed 
Wasn't too difficult. Got through pretty easy. Wide stance is helping mitigate pain in knee/hip. 

A. Split Jerk; 12 singles @ 85% of last weeks tough single; rest 2min 
B. Strict C2B Pull-ups; 12 for time x 5 sets; rest 90 seconds bw sets 
+
Row 500m @ 1:56 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:54 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:52 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:50 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:48 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:46 pace 
5 Muscle Ups 
rest 30 sec 
Row 500m @ 1:44 pace 
5 Muscle Ups 
+
C1.Turkish Get Up; 1/side x 3 sets; rest 30 sec 
C2. Seated 90-90 Hip Rotations; 6/side x 3 sets; rest 30 sec https://www.youtube.com/watch?v=nLuvQCTPrcY
C3. Stability Ball 'Y' Pass; 6 reps/side x 3 sets; rest 30 sec

Results
A. 250#
Volume was good. Weight was going up easy. Footwork was on point. Spent an hour focusing on mobility. 
B. 25sec, 25, 38, 49, 49
Did singles the whole time. Pull started to fatigue last couple sets. 
+
Completed 
This went well. Really went after it today. Extended rest to about a min last couple sets. Split was getting difficult to hold. Pull felt strong. 
+
C1. 70# across sets 
C2. Completed 
C3. Completed w/ 10 V-Ups

Off

A. Hang Power Snatch + 2 Power Snatch; build to a max of the complex
+
10 Sets: 
10 Power Snatch @ 95# 
10 Deadlifts @ 225# 
10 Cal Row 
rest 2min 
(rest 4min bw sets 5/6) 
*be consistnet and get same or better scores that last week on all 10
+
20min easy bike recovery/Movement/mobility work

Results
A. 190#
Was happy with this. I almost had 195#, but failed last power snatch. Tried a couple attempts. No knee or hip pain. 
+
15sec, 15, 15, 15, 15, 20, 25, 29, 30, 16
First 5 sets were on point. Went UB on barbell. Times started dipping b/c broke on deadlifts. Grip was shot! Could barely hold onto bar. Even used a hook grip haha. 
+
Completed
20min recovery on assault and 10min of hip mobility. 

A1. Posterior hip capsule band distraction with ext rotation bias; 30
sec/side; x4; rest 10 sec
A2. V-ups (as much range as you can get trying to maintain neutral
spine); 10 reps x4; rest 30 sec
A3. Stability ball stir the pots; 12 reps in both directions x4; rest 30 sec
A4. Hanging Alternating Leg Raises; 10 reps x4; rest 30 sec
A5. Bridge hamstring curls from 'slideboard' or medicine ball; 10 slow controlled reps
x4; rest 30 sec
+
Assault 2min @ 425 watts (stay tough, grind these out!) 
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 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

Results
A1-4. Completed 
This was nice, quick, and easy. Used the mobility piece to warm up and jumped into this. 
+
Skipped assault intervals b/c not feeling 100%. Starting to feel like I caught something. Didn't have the mental or physical capacity to grind these out today. There has been a nasty bug floating around the gym recently. Gone try to get it out of my system before it gets worse. Flushing it out with water and get lots of sleep.Went 30 @85%/ /30 slow spin on assault for 15min.

AM
A. Banded (band around knees) Goblet Squat @ 3030 tempo; 6-8 reps x 3 sets; rest 60 sec 
B. Front Rack Box Squat; 5x5; rest 2min (keep weight moderate focusing on wider stance to alleviate knee pressure) 
C1. Banded Shrimp Squat (keeping knee at ankle joint so no pressure on knee); 6 reps/side x 3 sets; rest 30 sec 
C2. Single Leg Good Mornings; 10 reps/leg x 3 sets; rest 30 seconds 

PM
15min AMRAP @ 170 BPM or less: 
Row 400m 
10 Burpees 
10 Power Snatch @ 95# 
rest 10 minutes 
15min AMRAP @ 170 BPM or less: 
Row 400m 
10 Burpees 
10 Power Cleans @ 155#

Results
AM
A. 70# across sets 
B. 195#, 195, 195, 195, 205
Did an hour of mobility leading into this. Stance eliminated knee/hip pain. Gonna adopt this and keep working on improving mobility. Adductors are really tight! Was really stiff at first. 
C1. Completed 
This still feels awkward. Went slow and used upright for right leg across sets. 
C2. 75# across sets 

PM
5rds 
Avg bpm- 170
Max bpm- 177
+
5rds
Avg bpm- 170
Max bpm- 178
Held prescribed intensity. Spilled over a couple times. Wanted to go faster, but Hr would of increased. I liked being able to use my Hr monitor bc it provided a better gauge of pace. It was still a fight, but I was more consistent and controlled.

Off

For Time: 

100 Cal Assault
50 Kipping HSPUs
50 TTB
50 KB Snatches @ 70# (alt every 5 reps)
50 Burpee Box Jumps (24")
(18:20 best time)
+
1 hour of quality mobility work

Results

18:45

Had a good time with this! Got off bike in 6:10. Didn't want to come out too aggressive held 65+ rpm's. Went 30/10/10 on hspu's. Contemplated going Ub, figured it would be wiser to force quick breaks to control pace. Went 25/10/8/7 on ttb's. Rested 10-15sec between sets. Hip flexors felt good on this. No pain or feeling of hip impingement. Switched every 5 reps and held across. Used that as my rest. Burpee box jumps were a nasty way to finish workout. Had to focus on maintaining cycle rate and not wanting to flop on the ground./

+

Completed

Prioritized hour of quality adductor, hip, ankle, and shoulder mobility.

A. Split Jerk; 10 singles @ 85% of last weeks tough single; rest 2min
B. Strict C2B Pull-ups; 12 for time x 4 sets; rest 90 seconds bw sets
+
Row 500m @ 1:56 pace
rest 30 sec
Row 500m @ 1:54 pace
rest 30 sec
Row 500m @ 1:52 pace
rest 30 sec
Row 500m @ 1:50 pace
rest 30 sec
Row 500m @ 1:48 pace
rest 30 sec
Row 500m @ 1:46 pace
rest 30 sec
Row 500m @ 1:44 pace
+
C1. Band Pull aparts; 12-15 reps x 5 sets; rest 30 sec
C2. Bat Wings; 10-12 reps x 5 sets; rest 30 sec
C3. DB Arc Row; 10-12 reps/side x 5 sets; rest 30 sec 

Results

A. 250# 

Knee and hip were pain free. Focused on improving leading leg in catch and punching head through bar path. Tend to be shy with that. Technique was solid today.  

B. 25sec, 26, 45, 45, 44

This faded after second set. Used same strategy as last week, singles across each set and pronated grip each rep. 

+

Completed 

This went well. Had to really push by set 6. Increased rest to 60sec between last two sets to hold prescribed pace. 

+

C1. Green band (15) across sets 

C2. 18# (12) across sets 

C3. 20# (12) across sets