Off

Off

A1. Seated Hip Rotations; 10 reps/leg x 3 sets; rest 30 seconds 
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 3 sets; rest 30 seconds 
A3. Banded Lateral Walk; 15m/each way x 3 sets; rest 30 seconds 
B1. ShinBox Switches; 6 reps/leg x 3 sets; rest 30 seconds 
B2. Side Lying Clams; 10-12 reps/leg x 3 sets; rest 30 seconds 
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 3 sets; rest 30 seconds 
+
5min Assault Bike 
5min Row 
x3 sets

Results 
A1-3. Completed 
B1-3. Completed 
+
Completed 

Open 16.5 retest

or

For Time: 

100 Cal Row 

100 Burpees 

100 Cal Assault 

(17:00)

My shoulders are so beat up from 16.5 friday haha. This was a good aerobic piece. Fell apart on the assault. 

Off

Happy Easter!

A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)
+
B1. 1/4 squat walk w/ band @ knee for 15m
B2. 1/4 squat walk w/ band @ ankle for 15m
B3. Banded Side Lying Clamfor 15 reps https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
+
Assault Bike 5 Sec @ 10% 
Assault Bike 55 Sec Easy 
x10

Results
A1-10. Completed 
This was a nice and easy movement piece. Used this as a warm up. 
B1-4. Completed 
+
125cals 

Open Workout '16.5'

1 Hour of Movement Work 
+ 
Send over Pacing Structure 
+
PMR

A. Hang Squat Snatch + Squat Snatch; build to a tough complex
B. OHS; build to a heavy single
+
For Time:
10 Squat Snatches @ 95#
10 Burpee Box Jumps
8 Squat Snatches @ 115#
8 Burpee Box Jumps
6 Squat Snatches @ 135#
6 Burpee Box Jumps
4 Squat Snatches @ 155#
4 Burpee Box Jumps
2 Squat Snatches @ 175#
2 Burpee Box Jumps

Results

A. 195#

Wasn't clickin' today. Was missing easy lifts. Kept failing squat snatch at 205#. Everything just felt heavy today. 

B. 255# 

Nothing in my legs today. 

+

6:37

Used one bar and changed loads intra-workout. Went 30" height. Accidentally did box jump overs... Woops misread workout! This was harder than I anticipated. Didn't miss any snatches. Tried catching squat w/ wider stance.

Did some scap work to finish out training. 

A1. Band Pull Aparts; 15 reps x3; rest 30sec

A2. Trap 3 Raise; 10 reps x3; rest 30sec

A3. Db Arc Row; 10reps/arm x3; rest 30sec

A. CARs
B1. TTB; 12 UB for time x 4 sets; rest 30 sec 
B2. Low Bridge Hamstring Curl; 10 reps x 4 sets; rest 30 sec 
B3. Stability Ball Stir the Pots; 10/each way x 4 sets; rest 30 sec 
+
Row 1min @ 30min Pace 
rest 30 sec 
x10 sets 
+
Assault 1min @ 30min Pace 
rest 30 sec 
x10 sets

Results 
A. Completed 
B1. 15sec across each set 
B2. Completed (on rings)
B3. Completed (sub med ball for ex. ball)
I need to get an exercise ball, so awkward w/ a med ball. 
+

 Stayed under pace. 30min pace was suppose to be at 1:55/500m.  +

Wasn't super difficult to hold 30min pace. I believe my pace was suppose to be 63rpms. I held 66+rpms across all sets. 

Starting to feel like I'm finally getting over this cold. Still a little congested and coughing up a lung, but better than last week. 

16.4 Redo

Results 

255reps 

* 7:45 tiebreak time

This hurt twice as much! I'm so over deadlifts haha. 

Off

Open 16.4!!
+
Active Recovery Modalities: Easy Bike, Marc Pro, PMR, Massage. Contrast Bath

Results 
247reps 
* 8:08 tiebreak time
This was nasty on the hamstrings. Second round of deadlifts were no joke. I am still feeling congested from this cold. 

A. CARs 
B. PAILs/RAILs
+
15min emom

1- 5 Deadlifts 225# + 10 Wall Balls 20#

2- 15 Cal Row 

3- 6-8 HSPU's
+

12 Sec Assault Sprint @ 100% 

 rest to recovery 

x6 sets

+

20min Assault @easy effort 

Went through this today to move around for a bit. Wanted to feel out movements for open workout and figure out pacing structure. 

Off

Off

Back to work. Coached a few classes, but taking another day off of training to feel better for next open workout.

Off

Taking a sick day from work and training. Sleeping all day and drinking plenty of fluids.

16.3 Redo
+
Active Recovery Modalities: Easy Bike, Marc Pro, PMR, Massage. Contrast Bath

Results
116reps 
* 8:15 tiebreak
Still sick! Of course it happens during the open. Just couldn't push as hard as I wanted to on this workout. Super congested and exhausted. I don't know how I got through this one without passing out haha. Gonna take it easy the rest of the week to get back to normal training. 

Off

A. Split Jerk; 10 tough singles; rest 2min (only if neck is okay...touch base with me on this) 
B. Push Jerk; 3 on the minute for 10 minutes @ 185#
C. Ring Dips @ 31x1; 10 reps x 4 sets; rest 2min 
+
6 Sec Assault Sprint @ 100% 
1:24 Assault easy 
x12 
+
12 Sec Assault Sprint @ 100% 
2:18 Assault easy
x4 sets 
+
20min Assault @ 250-275 watts 
+
Recovery Modalities

Results
A. 245x8, 255, 265
No pain in my neck today. Feeling much better OH now. Was careful working up on weight today to feel it out. 
B. Completed 
C. Completed 
+
189cals
+
102cals
+
212cals 
+
Soft tissue work and mobility

Open 16.3!!
+
Active Recovery Modalities: Easy Bike, Marc Pro, PMR, Massage. Contrast Bath

Results 
115reps

Unfortunately, caught a nasty cold. Its been roaming around the gym for the last couple weeks. Felt like crap in the workout. Feeling drowsy and congested from the medicine. Going to try to flush it out with fluids and rest. Possibly redo this on Monday if I am feeling better. 

1 Hour of Movement Work 
+ 
Send over Pacing Structure 
+
PMR 

A. Front Squat; 4,4,2,2; rest 2min 
B. Power Snatch; 5 on the minute for 6 minutes @ 115# 
+
4 Sets: 
Assault 12 Sec @ 100% 
5 Power Snatch @ 165# 
rest 3min 
+
4 Sets: 
Assault 12 Sec @ 100% 
10 Thrusters @ 95# 
rest 3min 
+
4 Sets: 
Assault 12 Sec @ 100% 
12 Deadlifts @ 275# 
rest 3min 

Results
A. 225#, 235, 255, 265
Having a hard time getting into that bottom position and feeling comfortably. 
B. Completed 
All sets Tng. Focused on Tng speed. 
+
1- 7cal/52sec
2- 8/50
3- 8/56
4- 8/57
+
1- 7cal/30sec
2- 8/32
3- 8/33
4- 8/31
+
1- 9cal/35sec
2- 8/45
3- 8/1:15
4- 8/45

A. CARs (video I sent) 
B1. HandStand Push Ups; 7 Strict + 12 kipping x 4 sets; rest 1min 
B2. Strict Muscle Ups; 2 for time x 4 sets; rest 20 sec
B3. Muscle Ups; 8 for time x 4 sets; rest 3min 
C. Bent Knee Hollow Body Holds; 45 sec x 4 sets; rest as needed bw sets 
+
Row 1k @3:55 pace 
rest 30 sec 
x3 
rest 3min 
x2 sets 
+
PAILs/RAILs

Results
A. Completed 
B1. Completed  
B2. 6sec, 5, 6, 5 
B3. 25sec, 24, 25, 25  
C. Completed 
Was feeling those TTB! haha
+
Completed 
Stayed under pace across sets. Posterior chain is a little sore from yesterday. Hip/knee were really tight this morning. 
+
Completed 
Really diggin these! Just to be clear, I'm contract for 10sec and passive stretch for 2min? 

16.2

(339/15:04)

Decided to hit this. Body was feeling better from rest. Pumped because I did exactly what I wanted. Went UB first set of TTB and Dubs (1:11). Wanted to buy some time. Quick singles on all cleans.Then 15-5-5 on second set TTB and UB Dubs (~4:00). Quick singles. 5-5-5-5-5 on third set TTB and UB Dubs (~9:00). Singles were slow (11:57). Hip was hurting! Took a quick break. Singles on TTB first few reps bc hip was gone. Started stringing to finish. Then 30/20 on Dubs bc I tripped up once. Had time to clean 275# a couple attempts, but listened to what you said. Didn't want to risk it. Really happy of my accomplishments, but bummed about overall standing after seeing scores. 

A. Split Jerk; 8 tough singles; rest 2min 
B1. Muscle Up; 8 for time x 4 sets; rest 20 seconds 
B2. K HSPUs; 20 for time x 4 sets; rest 3min 
+
6 Sec Assault Sprint @ 100% 
54 Sec Assault Easy 
x10 
rest 5min 
12 Sec Assault Sprint @ 100% 
2:18 Assault easy 
x6 sets 
+
Recovery Modalities

Results
A. Skipped 
B1. Skipped 
B2. Skipped 
+
Skipped 

Neck was giving me issues. Pinched a nerve or something bc neck locked up. 

16.2

Had to skip bc QL is really locked up. Hip is not feeling ready for this yet. I know myself to well now and I know that once I'm in the workout I'm going push way to hard. Listening to my body and training smart. It's taking everything out of me not to go for it now. Gonna see how I feel on Monday.  

This is what I did today:

1 hour mobility/ movement prep

+

5 squat cleans singles @225# (feel it out)

+

30sec @70+ rpm's

30sec slow spin

x20

(230 cals)

+

Mobility

Off

A. Deadlift; 3x3; rest 2min 
B1. Thruster; 8 for time @ 115# x 4 sets; rest 1min 
B2. Double Unders; 50 for time x 4 sets; rest 2min 
+
5 sets:
20 Cal Assault 
15 wall balls
10 toes to bar
rest 2 min bw sets

Results
A. 355#, 365, 365

Lower body pull feels week. Didn't go any heavier bc I was worried about lumbar. Had a hard time stabilizing spine. 
B1. 15sec, 15, 14, 14
B2. 25sec, 25, 23, 23

Good piece to focus on speed and movement efficiency. Thrusters cycle rate is getting back to normal! 

+
1:30, 1:45, 2:07, 2:09, 2:03

This got nasty on the legs! Not super consistent, but was aggressive on each set. Went Ub on all sets. Power fell off on the bike. Quads got super heavy and lactic. 

A. CARs (video I sent with max demo) 
B1. HandStand Push-ups; 15 for time x 3 sets; rest 1min 
B2. Muscle Ups; 6 for time x 3 sets; rest 2min 
+
Sled Push 20 Sec @ 100% 
rest 40 seconds 
Row 2k @7:40 pace 
rest 15min 
x2 sets 
+
PAILs/RAILs

Results
A. Completed
B1. 13sec, 12, 12
B2. 17sec, 18, 18
+
Completed (used 200# ext load on sled)
Stayed under row pace each set (7:35/7:35). Legs were heavy after sled push, made the row challenging. Cut the rest to 10min b/c I was short on time. Body is feeling good today. Finally getting over soreness from that open w/o. 
+
Completed