Warm-up: CARs + PAILs/RAILs+ Thoracic Extension Work (https://www.youtube.com/watch?v=vsiNm3WekCo)
+
A. Power Clean + 2 Hang Power Clean; 5 complexes; rest 2min 
B. OHS; build to a tough single in 5minutes 
C. OHS; 7 on the minute for 7 minutes @ 75# 
+
4 Sets: 
Row 500m @ 1:54 pace 
10 Hang Power Clean @ 155# 
15 Box Jumps (24") 
rest 2min bw sets 
+
15min easy bike

Results
Really like warm up routine!
+
A. 205#-225-225- 235- 235
Hips were so sore from workout. Could barely sit down on it. Knee was bugging a little today. 
B. 235#
Squatted wide, helped with knee pain. Was able to load hips more. Started with bar and worked up in time. 
C. Completed
Weight was light and easy. Was nice to move around. 
+
2:50-2:56
Stayed on row pace. Was easy to hold.  Went Ub on all cleans and bounded on all reps. Was nice to work on bounding skills. 

Off

A. Push Jerk; 3 on the minute for 8 minutes 
B. Strict Shoulder Press; 4-5 reps x 4 sets; rest 2min 
+
10 Sec Assault Sprint @ 100% 
50 Sec Assault Easy 
x10 
rest 5min 
x2 sets 
+
Recovery Modalities

Results
A. 225#
Speed under bar was good. Stability was off because shoulders were a little fatigued from open w/o.
B. 135# (5), 5, 4, 4
Shoulders were a little tight from open w/o. 
+
240cals 
Was hitting about 1100W and slow ride at 150W. 
+
Couch stretch (4min/side)
Pigeon stretch (2min/side)
Soft Tissue 

Open 16.1 + Recover well: marc pro, normatec, massage, etc. 

(277)

1 hour of movement prep
+

Send me pacing structure once you watch webinar

A1. Deadlft @155; 10 reps AFAP x 3 sets; rest 20 sec 
A2. Burpees over Bar; 10 reps AFAP x 3 sets; rest 2min 
B1. Power Clean @ 135#; 6 reps AFAP x 3 sets; rest 20 sec 
B2. TTB; 10 reps AFAP x 3 sets; rest 2min 
+
Row 10min 
10min Movement work 
Row 10min 
10min Movement Work

Results
A1. 10sec, 10, 10
A2. 20sec, 19, 18
B1. 10sec, 11, 10
B2. 15sec, 15, 14
Did both pieces back to back w/ 2min rest btw. Was nice to work on movement speed.
+
Completed 
Did 10 min emom Ghd sit up/wall ball and double under/barbell thrusters between row efforts. 

A. CARs (video that I sent with Max)
B. PAILs/RAILs of Hip, Knee, Shoulder (I will send over video) 
+
Assault 5 Sec @ 100% 
Assault 55 Sec @ easy pace 
x10
rest 3min
x2

Results
A. Completed 
Been using this almost every day. One of my favorite routines. 
B. Completed
+
250cals
This was a little leg burner. Was averaging 1100W and riding easy at 150-200W.

A1. Power Snatch @ 115#; 6 for time x 4 sets; rest 20 sec 
A2. Muscle Ups; 5 UB x 4 sets; rest 20 seconds 
A3. Wall Balls; 15 UB x 4 sets; rest 20 sec 
A4. Double Unders; 50 x 4 sets; rest 4min 
B. C2B Pull-ups; 7 on the minute for 7 minutes 

Results
A1-4. Completed 
Went straight through sets. Was super easy and light. Completed each set of snatches in 13 seconds. Did all doubles Ub. 
B. Completed 

Off

A. Seated Arnold Press; 4-5 reps x 5 sets; rest 2min 
B1. Muscle Up; 14 for time x 3 sets; rest 1min
B2. Kipping HSPUs; 28 for time x 3 sets; rest 3min 
C. Strict Weighted Pull-up; 1-2 reps x 5 sets; rest 2min 
+
Sled Push 12 Sec @ 100% 
rest 48 sec 
x12 sets 
+
15min easy row 

Results A. 50# (5) across all sets
Finally figured out how to do these correctly. Felt so weird in the beginning. 
B1. 40sec, 1:06, 1:20
First set was Ub. Broke up second set 10 & 4. Went 7 & 7 for the last set. 
B2. 30sec, 29, 30
Went Ub across all sets. Stayed smooth and consistent each set. 
C. 70# (1) across all sets 
Used pronated grip for weighted pull ups. I like doing these.  
+
110# ext load 
Increased load from previous week and hit the same amount of distance (30m). 
+
Completed 
Stayed at about a 2:00-2:05 split. 

A. Squat Clean and Jerk; build to a heavy single in less than 10min
B. Front Squat; build to a heavy single in less than 10min 
+
15-12-9: 
Assault Cals 
Box Jumps (24")
rest 6min 
15-12-9:
Row Cals
Burpees over Erg
Results
A. 255#
B. 275#
Squat felt like crap today. Hip capsule was stiff. Tried to work it out with some "hip spina mobility.' Did not feel comfortable going super heavy on front squats. Hip was impinging. On the positive side, pull speed strength felt easy. Just catching in squat is tough. 
+
2:54
Was a leg burner! Probably could of gone faster. Was feeling tired today. Maybe should of warmed up better. Knee felt good on box jumps. Bounded across each set. 

3:25

Feel like I suck at these anaerobic pieces. Need more power!

Off

A1. Strict HSPUs; 15 for time x 4 sets; rest 20 sec 
A2. Muscle Ups; 8 for time x 4 sets; rest 4min 
+
4 Sets @ moderate pace: 
15 Cal Assault 
15 OHS @ 75#
15 Cal Row 
15 C2B 
rest 1min 

Results
A1. 16sec, 15, 13, 15
A2. 25sec, 26, 28, 29
Went UB on all sets and movements. Great piece to focus on cycle rate. Wasn't too much of a challenge. Got through it somewhat easy. Wonder if the rumor is true about 16.1 being a 7min amrap of mup's... If so, I am stoked! Haha
+
15:37
Hit this like you said. Based it off of feel. Split times were relatively consistent 3+/- min. Hip/knee had some stiffness, but worked out the kinks during warm up. 

Here was my warm up for today. Let me know your thoughts.
CAR's routine
Spina Hip Mobility
Pails/Rails of hip and shoulder
5 min blood flow on assault
Voodo knees and groin
Locomotion work ~5min

1. Quadruped Walkouts; 10 reps x 5 sets; ran
A2. Side plank; 45 seconsd x5; rest as needed (feet elevated to a
bench with top leg on top and bottom below)
A3. Tuck Ups; 20 reps AFAP x5; rest as needed to recovery (full recovery)
B. CARs (video that I sent with Max)
C. PAILs/RAILs of Hip, Knee, Shoulder (I will send over video)
+
Spina Hip Mobility Work: https://www.youtube.com/watch?v=nLuvQCTPrcY
+

20min Row @ EN2 pace 

 rest 5min 

20min Row @ EN2 pace

Results
A1-4. Completed 
Finished up with this midline piece. I like those tuck ups they were surprisingly tough. Each set of tuck ups took 20-25sec.  
B. Completed
Diggin' this warm up routine. Been using it every training day.  
C. Never got a video for this, so I just looked this up online. I think I did it right...  
+
Completed 
This has been helping with hip mobility. Been seeing huge improvements in ROM. 
+
Completed
Forgot HR monitor at gym. Went off of feel. Getting better at feeling out these intensity zones.

A. Power Snatch; build to a heavy single in 5 attempts
B. Power Clean and Jerk; build to a heavy single in 5 attempts
+
15min Cap:
30 Power Snatch @ 95#
30 Burpees
30 Power Snatch @ 135#
30 Burpees
30 Power Snatch @ 185#
AMRAP Burpees
(*If you hip/knee bother you during this, scale weights as needed)

A. 205#  (185-195-205-210-210)

This went up easy. Keep pulling under too low though. Hit 210# twice, but caught at parallel. No pain, really happy with this. Speed strength seems to be coming back! 

B. 265# 
These felt good. Same problem as snatch, body just doesn't want to catch in a high power position. Jerk was going up easy, pull was feeling solid, but keep turning underneath too low. Can feel bar-body separation and crashing in catch. 

+

147 reps
Liked this workout. Reminded me of 13.1. Nasty low back pump last few minutes of workout. Pissed I didn't clear 185#, but then again didn't think I was gonna get this deep in the workout. Always wanting more! Should of picked it up at 135# to buy some time. Would of adjusted pacing next time. 

Off

A. Seated Arnold Press; 5-7 reps x 4 sets; rest 2min 
C1. Muscle Up; 12 for time x 3 sets; rest 1min
C2. Kipping HSPUs; 24 for time x 3 sets; rest 3min 
D. Strict Weighted Pull-up; 2-3 reps x 5 sets; rest 2min 
+
Assault 10 Sec @ 100% 
Assault easy for 50 sec
x10 sets 
+
Sled Push 10 Sec @ 100% 
rest 50 sec 
x10 sets

Results
A. 50# (7) across sets 
Would of gone heavier, but the next heaviest set of Db's we have are 75#. Couldn't do that much weight so I kept each set controlled and slow. 
B1. 40sec, 40, 55
B2. 25sec, 25, 25
Great gymnastic piece! Did 2 sets muscle ups Ub and all set of hasp's Ub. Broke on last set because blister from the other day ripped open. How do you prevent rings from swinging?
C. 60# (2) across all sets  
+
130 cals
1071-1200watts 
160-172 bpm 
Been wearing Hr monitor in most workouts usually. Is it ok to use it as a pacing guide? Today I wore it to warm up on bike (about 150 bpm) and to see where my Hr was during lactic sprints. Quads had lots of lactic build up post workout, so flushed out on bike for 10min. 
+
90# ext load
This was great! Quads were feeling it. Was pushing sled about 30m each set (on turf). Really had to grind this one out.  

For Time: 
21 Cal Airdyne 
15 ps (115#)
9 burpees over bar 
15 thrusters (115#)
21 Cal Airdyne 
-rest 20 min
21-15-9
Front squat 135#
bar facing burpees
-rest 10 min
15-12-9: 
Deadlift @ 275# 
Row Calories

Results 
4:19
Wow, that was nasty! Sprinted hard on assault first set and got off by sub 40sec. Went tng for 9 reps, then chipped the rest. In hindsight, should of held on for all 15. Went UB on thrusters, but slower cycle rate. I wanted to go faster, but I had to really concentrate on hip/knee positioning. Last set of assault was disgusting haha. I can't remember the last time my quads felt pain like that. Ouch!
4:49
Sad to say, but I was still feeling that chipper. Made squats difficult. Wide stance has really been helping mitigate pain. Still able to get below parallel without undo pressure on hip/knee. Went Ub for 21, 8/7 for 15, and Ub for 9. 
4:37
I thought this was gonna be easier than it looked. Was getting some pinching in hip when going tng off floor. Had to play around with foot positioning. Ub for 15, 6/6 for 12, and 5/4 for 9. 

Off

A. Split jerk; build to a tough single
+
20min AMRAP: 
40 Double Unders 
12 Burpees 
6 Muscle Ups 
+
20min AMRAP: 
20 Cal Row 
10 C2B 
10 Kipping HSPUs

Results
A. 300#

https://youtu.be/_QiWh2j33yY
Had a awesome training day! Spent 15min building up to tough single. Hit my goal! Built up with no fails. Hip and knee showed no sign of pain.
+
10+25
Paced round every 2min. Everything went according to plan. Love it when that happens. Did 8 sets of muscle ups UB. All double unders UB.
+
8+20
Should of got 10+ rounds. Palm blistered up about half way through. Started breaking up CTB to save hands from tearing. Did all Hspu's UB with ease.

A1. Stability ball stir the pots; 10 reps in both directions x4; rest as needed
A2. Side plank; 45 seconsd x4; rest as needed (feet elevated to a
bench with top leg on top and bottom below)
A3. GHD sit ups; 20 reps AFAP x4; rest as needed to recovery (full recovery)
B1. GHD Thoracic Stretch; 1min continuous (lean back on GHD and grab pads to stretch OH while actively pulling down chest)
B2. Band Distracted Supinated Shoulder Stretch; 45 sec/arm
B3. Foam Roller Thoracic Stretch; 1min continuous
B4. Band Distracted External Rotation; 1min/side
B5. Banded Internal Rotation Shoulder Stretch; 1min/side 
+
Spina Hip Mobility Work: https://www.youtube.com/watch?v=nLuvQCTPrcY
+
20min Assault @ EN2 pace 
20min Row @ EN2 pace

Results
A1. Completed 
A2. Completed 
A3. 20-25sec
Loved the midline piece. No pain on hip during ghd sit ups. 
B1-4. Completed 
Need to start adding this shoulder mobility pieces in during warm ups. Shoulders felt great after finishing three rounds of this.
+
Completed 
Been doing this everyday. By far the best my hips have felt. Gonna continue to add this in during warm ups. 
+
Completed 
Held 165 bpm on assault and row. Do you want me to use age predicted HR for training zones?

AM
A. Power Clean; build to a tough single (accumulate 12-15 singles doing so) 
B. Deadlift; 5 on the minute for 10minutes @ 'tough' load 
C1. Banded Partial Box Pistol; 6 reps/leg x 3 sets; rest 30 seconds 
C2. Low Bridge Single Leg Hamstring Curl; 6-8 reps/leg x 3 sets; rest 30 seconds 
C3. Front Rack KB Step Outs to lunge and press; 6 reps/leg x 5 sets; rest 45 sec 

PM
Open 13.4 
7min AMRAP: 
3,3...6,6..9,9 and so on
Clean and Jerk (135#) 
TTB
rest as needed to recovery 
Open 14.1 
10min AMRAP: 
30 Double Unders 
15 Power Snatch (75#)

Results
AM
A. 255#
Worked up to tough single in 15 singles. Started at 225# and gradually built up by 10#'s every few singles. Hit about 6 singles at 225# to focus on extension and shrug. Could of probably finished heavier, but was trying to keep my knee feeling good for this week. 
B. 295#
Pulling strength is improving. Wanted to go 315#, but would of been a push for me. 
C1. Completed 
C2. Completed 8 reps across all sets/leg 
C3. 26#, 35, 35, 35, 35
Could feel a little bit of pinching in right knee. Avoided too much knee flexion. Box helps with control. Went below parallel. Used rings for hamstring curls. Great hamstring activation! 
  
PM
100 reps 
Have not done this since the open. Didn't improve from previous attempt (103 reps). Felt like I sandbagged the pace because I had more left in the tank. Should of went tng longer on C&J. Started doing quick singles at round 9.  

391 reps
Rested about 12min then hit this because I was short on time. Was bummed that I didn't beat previous score (395 reps), but was only off by a few reps. Definitely wasn't recovered. Happy that I was close to my previous attempt with little recovery. I know I can get over 400 reps now.  

Off

A. Seated Arnold Press; 8-10 reps x 4 sets; rest 2min 
C1. Muscle Up; 10 for time x 3 sets; rest 1min
C2. Kipping HSPUs; 20 for time x 3 sets; rest 3min 
D. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 2min 
+
20 Rounds @ easy pace: 
Assault 10 Calories 
20 Double Unders 

*Keep HR under 160 BPMs 

Results
A. 40# (10), 45 (8), 50 (8), 50 (8)
Haven't done these since the globe-gym days haha. Had fun doing these again. 
B1. 29sec, 32, 30
B2. 18sec, 19, 16
Focused on movement efficiency and cycling technique. 
C. 60# (2) across each set
Feel like pull is coming from arms and no lats. 
+
21min
Went over on HR last 5min. Was sitting around 170bpm. Should of made the workout easier. Did all dub's UB. Quick transitions btw movements. 

A. Power Snatch from blocks (below knee); 2 on the minute for 10min
B. Power Snatch; build to a tough TnG triple
C. Front Squat (to box); 7 on the minute for 7minutes 
+
7min AMRAP: 
7 Power Snatch (135#) 
7 Deadlift (135#) 
7 Hang Power Cleans (135#) 
+
20min Mobility Work/Cooldown

Results
A. 185#
Working on driving the bar up and keeping back tighter in pull. I feel like I am not shrugging... 
B. 185#
Worked up to triple without any misses. Caught a couple low, but still above parallel. Hip/knee felt fine. 
C. 175#
Didn't know where to start. Squatted to box at parallel. Starting to get comfortable with wide stance. 
+
5+14
This was a fun piece. Posterior chain fatigued quick! Pull battery feels weak.
+
Completed

Off

A. 30 S2O from floor for time 185#
B1. Bench press; 5 reps x 4 sets; rest 10 sec
B2. Ring dips; 15 strict reps x4 sets; rest 10 sec
B3. Strict 3" deficit hspu; 12 reps AFAP x4 sets; rest 4 min
+ (space these out, if possible) 
1 min max cals Row
1 min max reps burpees
1 min max CTB
rest 1 min
1 min max cals assault
1 min TTB
1 min kipping hspu
rest 2 min
x3
(scored as total reps)
+
mobility work

Results
A. 1:09
Completed in two sets. Did 25 UB in about 37 sec. Shoulders were smoked! Was gunnin' for one set and done. 
B1. 185# across all sets
B2. Completed (broke on all sets)
B3. Completed all sets in 1-2min
Pressing piece was nasty. Broke on all sets. Shoulders/triceps were blasted. Had nothing left on the hspu's. Couldn't lock out two reps. Hit absolute muscular fatigue. Not a good day for hspu's for me. 
+
427 reps
Love this workout probably because it was all body weight movements haha. Had to really push on this piece. Third set was tough! Wanted to come out hot on first set, but dialed it back a little bit. Fell off pace a bit on ctb, assault, and burps. Should of pushed harder on the assault (20+ cals). Ctb battery is not like it used to be. Stayed 20+ cals on row, 26/24/21 on burpees, 30/24/21 on ctb, 19/20/17 on assault, 20 across on ttb, and 30/26/27 on hspu's 

A1. Deadbug Anti Rotation Press; 10 reps/side x 5 sets; rest 30 sec 
A2. Turkish Get-up; 1 rep/side x 5 sets; rest 30 sec 
A3. Back Bridge Assisted on Box; 6 reps x 5 sets; rest 30 sec 
B1. Single Arm Bear to Bridge; 5 reps/arm x 5 sets; rest 10 sec 
B2. Band Distracted Ankle Flexion; 30 sec/leg x 5 sets; rest 10 sec 
B3. Shoulder Sleeper Stretch; 30 Sec/arm x 5 sets; rest 10 sec 
B4. Seated 90-90 Hip Rotations; 6/side x 5 sets; rest 10 sec 
+
Assault 40 Sec @ 100% 
rest 20 sec 
Row 2k @7:20 pace 
rest 15min 
x2 sets

A1. Completed 
A2. 70# across all sets 
A3. Completed on 12" box 
B1-4. Completed 
Hip/knee were sore from training yesterday. Warmed up with some mobility for about 40min. Went through movement piece with ease. 
+
26 cals assault
Completed 1 set then called it a day. Wasn't able to stay on pace. Quads were screaming and tight (pulling on knee). Knee was aching and little bit of inflammation. Wanted to make sure I was feeling good the rest of the week, so I went home to rest, mobilize, and fuel up. I hate having to stop a workout, but need to remember to train smart.

AM
A. Power Clean; 1.1.1.1 x 5 sets; rest 10 sec; rest 2min 
B1. Cossack Squat w 1 sec pause at bottom; 6 reps/leg x 5 sets; rest 45 seconds 
B2. Front Rack KB Step Outs to lunge and press; 6 reps/leg x 5 sets; rest 45 sec (same as last week but now lunge up and press kbs overhead) 
B3. Bent Knee Hollow Rock; 30 Sec continuous x 5 sets; rest 45 sec 

PM
Row 40 Sec @ 100% (event 1)
rest 2min 
3 Rounds for Time: (event 2)
15 Thrusters 95# 
15 Burpees Over Bar 
-rest 20min
Assault 40 Sec @ 100% (event 3)
rest 2min 
3 Rounds for Time: (event 4)
15 OHS @ 95# 
50 Double Unders

Results
AM
A. 225#, 225, 235, 235, 235, 235 (2)
Was avoiding undo pressure on knee. Caught a couple too low and aggravated knee. Getting MRI on knee soon.  
B1. Completed
B2. 35# across all sets 
B3. Completed
Did this movement piece in the PM after conditioning because I was short on time. Been diggin' these pieces! 

PM
event 1- 22 cals
event 2- 4:48
All thrusters UB. Still gaining confidence in squat. This was tough for me. Had to really focus on positioning. Didn't feel like I was moving at 100% because hip/knee got stiff.
event 3- 22 cals 
I held back here. Should of gone harder. Was worried that I would redline. 
event 4- 3:29
All Ohs UB. All doubles UB.