A. Split Jerk; 8 singles @ 88%; rest 2min - 285#. Missed one rep. Caught it weird in the split and bailed out. 
B. Bench Press; 5x5; rest 3min - 155#,175, 175, 175, 185. I am terrible at bench haha. Working on setting my upper back flatter into the bench during set up. 
C. Banded HSPUs; 5 UB reps x 10 sets; rest as needed - Used 30# of tension. Shoulders were smoked after bench. 
D1. Bar Muscle Ups; 12 UB x 3 sets; rest 1min
D2. Strict HSPUs; 18 UB x 3 sets; rest 2min
Done. Couldn't complete last set of hspu's UB. Broke 15 and 3 reps. 
+
3 Sets:
3min Assault @ 375 watts
2min Assault @ 450 watts
1min Assault @ 500 watts
rest 4min actively
Wattage was too difficult to hold. My legs are fried today. No power in them. Just tried to increase wattage each interval. 

AM
A1. Seated Hip Rotations; 10 reps/leg x 4 sets; rest 30 seconds
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 4 sets; rest 30 seconds
A3. Banded Lateral Walk; 15m/each way x 4 sets; rest 30 seconds
B1. ShinBox Switches; 6 reps/leg x 4 sets; rest 30 seconds
B2. Side Lying Clams; 10-12 reps/leg x 4 sets; rest 30 seconds
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 4 sets; rest 30 seconds
Done.
+
(all at 150-160 BPM)
15min Row
15min Bike
10min jog (40 sec jog/20 sec walk)
Done. Held 2min split on row, 12cal/min on bike, and a 80% intensity w/ run. Knee had no issue running today. 

PM
A. Squat Snatch; 6 singles @ 185-215#; rest as needed - 185#, 195, 195, 205, 205, 215(f). 
B. OHS; 3x3; rest 2min - 225#, 235, 245. 
C. 20 UB Deadlifts @ 225# x 3 sets; rest 2min - Done. Last set was a push!
D1. 10 Thrusters @ 105# x 4 sets; rest 30 seconds - Done. 
D2. Wall Balls; 40 UB reps x 4 sets; rest 30 seconds on - Done.
D3. Walking Lunges (holding WB); 15 steps/leg x 4 sets; rest 30 seconds - Done. 
D4. Sled Drag (continuous walking); 90 seconds x 4 sets; rest 30 seconds - 135# external load.
D5. Legs Only Assault; 2:30min @ 320+ watts x 4 sets; rest 4min - Super grimy piece. Quads were smoked! 

Off

AM
A. Push press; 3,3,1,1,1; rest 2 min - 210#, 215, 225, 230, 230. Missed 235 twice and dropped back to 230 last set. Body weight is slowly climbing back up. Feeling stronger than last week. 
B1. Strict 6" deficit hspu; 7 reps for time x5; rest 30 sec - 18sec, 16, 16, 17, 18. All sets were done UB. 
B2. Legless rope climbs; 3 reps x5; rest 30 sec - Done. Getting each set done under 45sec. 
B3. C2B Pull-ups; 20 for time x 5 sets; rest 3min - 19sec, 19, 20, 20, 30. Four sets UB. Last set had to break 15/5. 
C1. Strict hspu; 25 reps x3; rest 30 sec - UB, 20/5, 15/5/5. Shoulders got a little spicy after last piece. 
C2. Hang Power Clean @ 205#; 12 for time x 3 sets; rest 30 sec - 1:20, 1:35, 1:40. This went better than last week. Was stringing larger sets together, but taking too much rest between breaks. 
C3. Muscle ups; 10 for time x 3 sets; rest 4min - 40sec, 45, 60. Broke 5/5 each set. This was tough! Pull was tapped out. 


PM
For Time: 
100 Double Unders 
20 Power Snatches @ 95# 
75 Double Unders 
15 Power Snatches @ 115# 
50 Double Unders 
10 Power Snatches @ 155# 
25 Double Unders 
5 Power Snatches @ 185# 
Had to skip the PM session bc I need to spend some time reviewing for my exam for PTA school tomorrow. 
+
30min of Movement/Mobility
Did some hip, t-spine, and ankle mobility. 

A. Feet Elevated Planche Leans; 20 sec x 4 sets; rest 1:40 - Done. This was more challenging compared to last week. Used a 12in box. 
B. Frog Stand; 12-15 sec Holds x 4 sets; rest 1:50 bw sets - Done. These are not too difficult. 
C1. Good morning position hip rotations; 4 slow controlled reps x4;
rest 30 seconds
C2. Deck Squats; 10 reps x 4 sets; 30 sec
C3. KB Front Rack Carry; 120' x 4 sets; rest as needed
+
8 Sets (keep HR bw 150-170):
Row 150 sec
rest 30 sec
(rest 2min bw sets 4-5)
Averaging 650m each set. Focused on rhythmic and controlled pace. Did this outside and got some Vitamin D. 
+
8 Sets (keep HR bw 150-170):
Assault 150 sec
rest 30 sec
(rest 2min bw sets 4-5)
Averaging 35 calories each set. Stayed on the high end of training zone, but didn't go over. 
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
Was holding 10-11 calories each set. Hitting 1500 watts consistently now. 

AM
A. Squat Clean; 1.1.1.1.1x 5 sets; rest 20 sec; rest 2min (build to a max of the cluster this week) - Went through 225#, 225, 225, 235, 250.
B. Front Squat; 5,3,1,5,3,1; rest 3min bw sets - Only went through first wave. Knee was getting aggravated. Went through 225#, 250, 265. I cant squat with that wide stance in front rack. Drives me crazy!
C1. Glute Ham Raise; 6 reps x 3 sets; rest 10 sec - 25# each set. 
C2. Slide Board Hamstring Curl; 6 reps x 3 sets; rest 10 sec (place small ball between knees and squeeze) - Subbed out w/ 15 glute bridges. 
C3. Crossunder Lunge; 8 reps x 3 sets; rest 2min https://www.youtube.com/watch?v=4Ht_cpakbnE - Done
+
32min EMOM:
Min 1: 6 Power Snatch @ 135#
Min 2: 12 Box Jumps (20")
Min 3: 15 Wall Balls (30#)
Min 4: 30 Sec Assault Bike @ 400 watts
This was not as bad as last week. Breathing was feeling good. Moving through each set quickly. Held 10 cals on bike. 

PM
A1. Yoke Carry (or barbell); 20 sec continuous x 4 sets; rest 20 seconds - Used 275# across all sets.
A2. Hand Stand Walk; 100' AFAP x 4 sets; rest 20 sec - Done. 
A3. Deadlift @ 275#; 12 for time x 4 sets; rest 2min - Held about 22sec across each set. All done UB.
+
For time:
10 Muscle Ups
30 GHDSUs
10 Muscle Ups
30 GHDSUs
10 Muscle Ups
60 TTB
10:26. Great gymnastic piece! Midline got burnt out on the TTB. Did 5's across. 
+
B1. Quadruped Walkouts w Deep Breathing; 8 reps + 15 sec on last reps x 4 sets; rest 2min
B2. Standing Posterior Hip Stretch; 30sec/side x 4 sets (https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False)
B3. Kneeling Glute Mobilizations; 12 reps/side x 4 sets https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False
C. Seated 90-90 Front Leg PAILs/RAILs; 4 sets
Done.

Off

A. Split Jerk; 8 singles @ 85%; rest 2min - 275# across all sets. No misses. Felt smooth and strong in the catch. Bodies really good today. 
B. Banded HSPUs; 4 UB reps x 12 sets; rest as needed - This was interesting. Played around with different techniques w/ rapping the band. Used two separate bands both with 30# of tension. 
C1. Bar Muscle Ups; 10 UB x 3 sets; rest 1min - Done. Last set was a push. 
C2. Strict HSPUs; 15 UB x 3 sets; rest 1min - Done. This was not too difficult. 
+
"Nate" 
21+1. Love this workout. One of my favorites. 

AM
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 
Love these movement pieces! Lunge w/ rot. and seated hip rotations are my favorite exercises. 
+
(all at 150-160 BPM) 
15min Row 
15min Bike 
10min jog (30 sec jog/30 sec walk) 
Done. Only did 15 min row/bike each bc short on time and running had my knee/hip in pain afterwards. 

PM
A. Squat Snatch; 6 singles @ 185-205#; rest as needed - 185#,185, 195, 195, 195, and failed 205. Was feeling good in the catch. Pull was strong. 
B. Hang Squat Snatch + 2 OHS; 12 perfect complexes @ 95-135#; rest as needed - All done at 135#. 
C. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (heavier than last week)  - 295#, 295, 305 and 225# (used 65# of tension). 
D. 20 UB Deadlifts @ 205# x 3 sets; rest 2min - Done. This wasn't too bad.  
D1. Wall Balls; 40 UB reps x 4 sets; rest 30 seconds 
D2. Walking Lunges (holding WB); 14 steps/leg x 4 sets; rest 30 seconds 
D3. Sled Drag (continuous walking); 90 seconds x 4 sets; rest 30 seconds 
D4. Legs Only Assault; 2min @ 320+ watts x 4 sets; rest 4min
This was a push! Had fun with this. Assault got nasty on the legs. Was holding 365 watts most of the time.  Hit 25+ cals each set. Used 115# on the sled. 

Off

AM
A. Push press; 4,4,2,2; rest 2 min - 205#, 215 (3), 220, 215. Failed at 225# three times. Just couldn't press out last rep. So frustrating!
B1. Strict 6" deficit hspu; 7 reps for time x4; rest 30 sec - 17sec, 17, 17, 17. All done UB. 
B2. Legless rope climbs; 3 reps x4; rest 30 sec - Done. 
B3. C2B Pull-ups; 20 for time x 4 sets; rest 3min - 18sec, 18, 18, 28. Hands got a little raw last set, had to break. Went UB for 3 sets.  
C1. Strict hspu; 20 reps x3; rest 30 sec - Done. First two sets UB. Last set shoulders hit the wall. 
C2. Hang Power Clean @ 205#; 10 for time x 3 sets; rest 30 sec - 1:49, 1:30, 1:30. This was a shit show. Grip is gone and hands are so raw it made it crazy hard to string reps. 
C3. Muscle ups; 8 for time x 3 sets; rest 4min - 23sec (UB) , 40 (6/2), 40 (6/2)

PM
3 Sets: 
75 Double Unders 
15 Power Snatch @ 95# 
rest 2min 
1:33, 1:33, 1:42
+
2 Sets: 
50 Double Unders 
10 Power Snatch @ 135# 
rest 2min 
1:40, 1:41
+
2 Sets: 
30 Double Unders 
5 Power Snatch @ 175#
rest 2min 
Had to adjust weight for last set (165#). Was missing too many reps and pulling under too low for hip today. 2:00, 1:29. 
+
30min of Movement/Mobility

A. Planche Leans; 20 sec x 4 sets; rest 1:40 - Done. These were fun. First time doing them. Was a great stretch on wrists. 
B. Frog Stand; 10 sec Holds x 4 sets; rest 1:50 bw sets - Done. These were easy.  
C1. Good morning position hip rotations; 3 slow controlled reps x4;
rest 30 seconds - Felt good on my hips. Used box to support hands. 
C2. Deck Squats; 8 reps x 4 sets; 30 sec - Done. 
C3. KB Front Rack Carry; 100' x 4 sets; rest as needed - 53#/hand, 70, 70. Spicy midline. 
+
8 Sets (keep HR bw 150-170):
Row 120 sec
rest 30 sec
(rest 2min bw sets 4-5)
Held 355-370m each set. Avg HR was at 160 bpm. 
+
8 Sets (keep HR bw 150-170):
Assault 120 sec
rest 30 sec
(rest 2min bw sets 4-5)
20cals each set. Avg HR was 167 bpm.
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x10 sets
8cal, 10, 12, 9, 10, 10, 11, 10, 11, 12. Power was feeling at its best today. Still needs more, but glad to see improvement. Nasty on my quads!

AM
A. Squat Clean; 2.2.2 x 5 sets; rest 20 sec; rest 2min - Better feel than last week. 205#, 205, 215, 225, 230. This was causing knee pain. I am going to schedule an MRI in June.  
B. Front Squat; 3 reps x 5 sets; rest 3min bw sets - Been feeling these out. Wider stance makes it feel so much heavier, so its gonna take time to adjust. Went through 225#, 235, 245, 255, 260. Hesitant to rebound and get depth at the bottom. I remember when these weights used to light haha. 
C1. Low Bridge Hamstring Curl; 8-10 reps x 4 sets; rest 30 sec 
C2. Wide Grip Strict Weighted Pull-up; 5-6 reps x 4 sets; rest 30 sec - 35# across all set. 
C3. Glute Ham Raise; 6-8 reps x 3 reps x 4 sets; rest 2min - 25# for 8 across all sets. I like working in some of this hammy work. 
+
28min EMOM: 
Min 1: 6 Power Snatch @ 135# 
Min 2: 12 Box Jumps (20") 
Min 3: 15 Wall Balls (30#) 
Min 4: 30 Sec Assault Bike @ 400 watts 
Done. This was great. Love grindy EMOM's. 

PM
A1. Yoke Carry (or barbell); 20 sec continuous x 3 sets; rest 20 seconds - 275# across all sets. 
A2. Hand Stand Walk; 100' AFAP x 3 sets; rest 20 sec - Elbows are achy today... 
A3. Deadlift @ 275#; 12 for time x 3 sets; rest 2min - Went UB each set. Took about 20sec/set.
+
For time:
15 muscle ups
30 GHD sit ups
45 CTB pull ups
60 TTB
(9:08) - Adjusting to the volume. Took longer than I thought, but glad I got through it. Had a person drop in and it screwed up with the flow. 

+

B1. Quadruped Walkouts w Deep Breathing; 8 reps + 15 sec on last reps x 3 sets; rest 2min 
B2. Standing Posterior Hip Stretch; 30sec/side x 3 sets (https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False)
B3. Kneeling Glute Mobilizations; 12 reps/side x 3 sets https://www.youtube.com/watch?v=f28CoDlm3hw&nohtml5=False - Enjoyed doing this movement piece. Hips were feeling great afterwards. Hip/Knee flexion is really tight today. 

C. Seated 90-90 Front Leg PAILs/RAILs; 3 sets - Done. Use these in my warm ups too. 

Decided to flip AM/PM session because I didn't have much time in between classes. Wanted to be able to warm up hip/knee for all of the squats. 

Off

AM
A1. Seated Hip Rotations; 10 reps/leg x 2 sets; rest 30 seconds 
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 2 sets; rest 30 seconds 
A3. Banded Lateral Walk; 15m/each way x 2 sets; rest 30 seconds 
B1. ShinBox Switches; 6 reps/leg x 2 sets; rest 30 seconds 
B2. Side Lying Clams; 10-12 reps/leg x 2 sets; rest 30 seconds 
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 2 sets; rest 30 seconds 
Love these movement pieces! This was nice to move through. Body was a little stiff and hip was tender today.

+

(all at 140-160 BPM) 15min Row
15min Bike
10min jog (30 sec jog/30 sec walk)
Felt good breathing. Maintained training zone through each modality. Used TruForm for the run. Hip/knee are getting used to running again. 


PM
A. Squat Snatch; 6 singles @ 185-195#; rest as needed - This went well today. Hit 185#, 185, 190, 190, 190, 195. Missed one lift at 190#, but made it up. Stayed sharp and focused on catching without pain. Wide stance on snatches has been buggin' my hip. 

B. Hang Squat Snatch; 20 perfect reps @ 95-135#; rest as needed -  Done. This was light and easy.

C. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (fast explosive reps) - Low back was tight today. Worked up to 275#, 295, 305 and 225#, 225, 225 w/ 50# of tension. 

D. 20 UB Deadlifts @ 185# x 3 sets; rest 2min 
F1. Wall Balls; 40 UB reps x 3 sets; rest 30 seconds  
F2. Walking Lunges (holding WB); 14 steps/leg x 3 sets; rest 30 seconds 
F3. Sled Drag (continuous walking); 90 seconds x 3 sets; rest 30 seconds - Used 90# external load
F4. Legs Only Assault; 2min @ 320+ watts x 3 sets; rest 4min - Smoked my legs! Held 27 calories across each set. 

Off

A. Push Press; 4,4,4,2,2,2; rest 2min - This was much better than last week. Worked up to 205#, 205, 205, 215, 215, and 220 for one rep (did this a couple times and kept failing second rep). Still feels super heavy! 
B1. Weighted Ring Dip; 2-3 reps x 5 sets; rest 90 seconds - 75# (3), 80 (2), 85 (2), 85 (2), 85 (1)
B2. Strict Weighted Pull-up; 2-3 reps x 5 sets; rest 90 seconds - Love these, but they are a struggle for me. Hit 70# (2), 70 (2), 70 (2), 70 (2), 70 (2). Used pronated-grip each set bc I feel weak there. 
C1. Strict HSPUs; 17 reps x 3 sets; rest 20 sec - Went 17 reps, 17, 17 (all sets UB). 
C2. C2B Pull-ups; 22 for time x 3 sets; rest 20 sec - Went UB each set and stayed smooth on my mechanics. Did 18sec, 17, 17. 
C3. Hand Release Push-ups; 25 reps x 3 sets; rest 3min - Done. These smoked my shoulders good!
+
5 Sets: 
Run 200m 
6 Muscle Ups 
10 K HSPUs 
Run 100m 
4 Muscle Ups 
8 K HSPUs 
Run 50m 
2 Muscle Ups 
6 K HSPUs 
rest 3min

4min, 3:47, 3:47, 3:44, 3:45 - Stayed consistent. Went UB all sets. Running doesn't feel bad on my hip/knee until my body is at rest. There was a bit of inflammation at night. 

A. CARs (full body) - Done. Love doing this routine! 
B1. Double Unders; 120 for time x 4 sets; rest 20 seconds- Went UB on all sets and was getting 1:15, 1:14, 1:20, 1:20. 
B2. Farmers Carry; 120' x 4 sets; rest 2min (as heavy as possible) - 165#/hand for each set (went 60' down/back. I really had to grind through this! My grip strength is terrible, so this was great form me. 
C1. Strict TTB; 8-10 reps x 4 sets; rest 20 sec - Done. Did all sets of 10 reps. 
C2. Bent Knee Hollow Hold; 30 sec x 4 sets; rest 20 sec - Done. Smoked my midline. 
C3. Side Plank; 20 sec/side x 4 sets; rest 1min - Extended each set 30sec/side. Getting obliques activated really makes my hip feel stronger and stable. 
+
10 Sets (keep HR bw 150-170): 
Row 90 sec
rest 30 sec 

+

10 Sets (keep HR bw 150-170): 
Assault 90 sec 
rest 30 sec 

This wasn't super hard. Kept HR right at 170 bpm. Breathing felt good!

+

Assault 8 Sec @ 100% 
Assault easy for 1:22
x10 sets

Completed about 12 cals each set. Been diggin these power pieces! Still needs much work.

A. Squat Clean; 2.2.2 x 4 sets; rest 20 sec; rest 2min 
B. Front Squat; 5x5; rest 3min bw sets 
C1. Low Bridge Hamstring Curl; 8-10 reps x 3 sets; rest 30 sec 
C2. Wide Grip Strict Weighted Pull-up; 5-6 reps x 3 sets; rest 30 sec 
C3. Glute Ham Raise; 6-8 reps x 3 reps x 3 sets; rest 2min 
+
20min EMOM: 
Odd: 3 Thrusters @ 175# 
Even: 5 Box Jumps @ 36" 

Results
A. 205#, 225, 225, 225
Lumbar is still a bit sore from a couple days ago. Feels like I have no legs getting out of the hole. Had a hard time catching with wider stance bc it puts pressure on hip.
B. 225#, 225, 225, 225, 235  
C1. 10reps across each set
C2. 25# (6), 30 (6), 35 (5)
Love these! Need to work on that lat game haha. 
C3. 25# (8) across each set 
+
Done. Not too bad. Could feel knee getting tight towards the end. 

Off

A. Strict Press; 3 reps x 8 sets @ 85%; rest 3min
B1. Close Grip Bench Press; 6-8 reps x 5 sets; rest 1min
B2. Strict Behind the Neck Pull-up; 8-10 reps x 5 sets; rest 2min
C. Meadows Row; 10 reps x 3 sets; rest 1min bw arms (heavier load than last week)
+
7 Sec Assault Sprint @ 100%
Assault 1:23 easy
x10 sets
+
12 Sec Assault Sprint @ 100%
Assault 1:48 easy
x5 sets
+
20 Sec Assault Sprint @ 100%
3min rest
x3 sets

Results
A. 145#
Failed the last two sets. Strength in my shoulders is just not there. Dropped last two sets to 135# and was easy... 
B1. 155# (7), 165 (6), 160 (6), 160 (6), 160 (6)
I like CGB. Triceps were really having to work here.  
B2. 8reps, 8, 8, 8, 8
These were great. Definitely want more of these. Building those butterfly wings!
C. 50# (external load), 50, 50
Have never done these before. Great exercise! I really want to build a bigger upper back. 
+
156cals
+
101cals
+
45cals

This blew my legs up. Power needs some serious work! Kept watts over 1200 across all sets.

A. Squat Snatch; 6 singles @185#; rest as needed 
B. Banded Deadlift; 3x3 @ heavy load, 3x3 @ light load (fast explosive reps) 
C. 20 UB PS @ 75# x 3 sets; rest 2min bw sets 
D1. Max UB WB (-10) x3, rest 30s (10 away from failure) 
D2. 10 Burpee Box Overs (24") x 3 sets, rest 30sec
D3. Row 250m @85% x 3 sets, rest 3m
+
7min Assault Bike 
7min Row 
x2 sets (keeping HR bw 140-160)

Results
A. Done. No misses. Technique was sloppy and shoulders were tight. 
B. 295#, 295, 305(blue band about 50# tension), 225#, 225, 225 (blue band about 50# tension)
C. Completed
D1. 40 reps, 40, 45
D2. 23sec, 25, 23
D3. 45sec, 49, 53
+
Completed

Off

A. Push Press; 5x5; rest 2min 
B1. Weighted Ring Dip; 2-3 reps x 4 sets; rest 90 seconds 
B2. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 90 seconds 
C1. Strict HSPUs; 15 reps x 3 sets; rest 20 sec 
C2. C2B Pull-ups; 20 for time x 3 sets; rest 20 sec 
C3. Hand Release Push-ups; 25 reps x 3 sets; rest 3min 
+
(if running bothers you, do assault Bike legs only for 40 sec, 30 sec, 20 sec) 
4 Sets: 
Run 200m 
6 Muscle Ups 
10 K HSPUs 
Run 100m 
4 Muscle Ups 
8 K HSPUs 
Run 50m 
2 Muscle Ups 
6 K HSPUs 
rest 3min

Results
A. 195#, 195, 195, 200, 200
Everything was feeling heavy today! Failed two sets at 205#. Was only able to squeeze out 4 reps.
B1. 70# (3), 75 (3), 85 (2), 85 (2)
B2. 65# (3), 70 (3), 75 (2), 75 (2)
Used Pronated grip bc I suck at it!
C1. 15, 11/4, 10/3/1/1
C2. 20sec, 20, 20
All sets done UB. 
C3. Completed 
Done. Shoulders were shot after last set. 
+
4min, 4:08, 4:23, 4:18
Running went better than I thought on my hip/knee. Some tightness couples hours after finishing training. 

A. CARs (full body) 
B1. Double Unders; 100 for time x 4 sets; rest 20 seconds 
B2. Farmers Carry; 100' x 4 sets; rest 2min (as heavy as possible) 
C1. Strict TTB; 8-10 reps x 3 sets; rest 20 sec 
C2. Bent Knee Hollow Hold; 30 sec x 3 sets; rest 20 sec 
C3. Side Plank; 20 sec/side x 3 sets; rest 1min 
+
8 Sets (keep HR bw 150-170): 
Row 90 sec
rest 30 sec 
+
8 Sets (keep HR bw 150-170): 
Assault 90 sec 
rest 30 sec 
+
Assault 8 Sec @ 100% 
Assault easy for 1:22
x8 sets

Results
A. Done. 
B1. 53sec, 54, 56, 58 (all UB)
B2. 135#/hand across all sets 
Need to do more heavy carries. Like this grunt work. 
C1. 10 reps across all sets
C2. Done. 
C3. Done. I ended up doing 30sec/side. 
+
200cals  
+
150cals 
+
100cals

Today was a good session. Hip and knee weren't giving me any issues and was feeling ready to get after it! 

15 reps each x 3 total sets, rest as needed bw movements: 
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 
+
20min Easy Bike/Row 
*report back on how you feel after sweating a little bit. If you are still not feeling well at this point it may be good to take another day or two off.

Results
A1-5. Completed
B1-3. Completed
+
Completed on rower 

Felt good moving around today. Doctor said about a week off exercise should be fine. Ready to get back into it this week! Still gonna figure out what weekend to come out to HQ...

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