A1. Hand Stand Trap 3 Press; 8-10 x 4 sets; rest 30 seconds 
A2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 60 sec 
B. Banded Elbow Extensions; 15 reps x 4 sets; rest 60 seconds 
C. DB Bicep Curls; 12-15 reps x 3 sets; rest 90 seconds bw sets 
D1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec 
D2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec 
D3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds

Skipped out on today. Taking the day off to get my body to feel better. Mainly my right elbow. Don't know what I did to it. Been implementing more internal/external and thoracic ext. stretches pre/post workout. Rest and Stretches have been helping. 

A. Ring Support Hold in External Rotation; 25 sec x 4 sets; rest 1min bw sets - Done. Flared up my elbow. 
B. Bent Arm Hang from Pull-up Bar; 25 sec x 4 sets; rest 1min - Skipped b/c elbow. Really painful. 
C. Frog Stand Hold w 1 leg extended; 8-10 sec x 5 sets; rest as needed (arms straight, if possible) - Skipped b/c elbow. Bent arms hurt too. 
+
(all at EN2 pace ...130-150 BPM) 
20min AMRAP: 
30 Sec Reverse Weighted Bear Crawl (dragging sled backwards) 
100' Farmers Carry R ARM
100' Farmers Carry L ARM
30 Sec Sled Push
30 Double Unders 
100' Waiters Carry R ARM 
100' Waiters Carry L ARM 
30 Sec Hollow Hold 
rest 5min 
x2 sets
Done. Held a steady 150 bpm. Had to sub out ghd sit ups (20reps/set) for waiters carry. Trying to be careful of elbow. Gonna talk to my PT and see what he has to say about it. 

A1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min - Used a 35# KB. 
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 4 sets; rest 1min - These are really hard for me. I feel like I am twisting on my right leg. 
A4. Supine Leg Whip; 8 reps/leg x 4 sets; rest 1min https://www.youtube.com/watch?v=kRSquvZfP0w
Good knee flexion and core work. 
B1. 1/4 squat walk w/ band @ knee for 15m x 4 sets; rest 0 
B2. 1/4 squat walk w/ band @ ankle for 15m x 4 sets; rest 0 
B3. Banded Side Lying Clamfor 15 reps x 4 sets; rest 0 https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations 15 reps x 4 sets; rest 0  https://www.youtube.com/watch?v=ZNZFsYu7Fzc
Completed B1-4. Glutes got some good movement work in. Hip always feels good after these sessions. 
+
Assault Bike 10 Sec @ 100% 
rest 2min 
x10 sets 
Had to throw it back today and use an AD. It was the only bike available at my buddies place. Big difference on the feel. Was hitting around 1200 watts each set. +
Row 15 Sec @ 100% 
rest 2:45
x10 sets 
Done. Was holding 500watts each set. I never feel like I can go any faster on these. 

You have full Autonomy. Do whatever you'd like with the crew...have some fun, but be smart with your hip/knee/elbow

Was traveling today from Chico. Didn't have time to train. Probably a good thing to rest and let my elbow chill out for the next couple days. 

A1. Rear Foot Elevated Split Squats; 10 reps/leg x 4 sets; rest 30 seconds - 50# each set. Got my legs pumped! 
A2. Walking Lunge; 10 reps/leg x 4 sets; rest 30 seconds - Used a 20# med-ball. 
A3. Sled Drag; 2min Continuous x 4 sets; rest 30 seconds - 90# ext load. 
A4. Assault Bike (legs only); 3min continuous x 4 sets; rest 3min - 300+ watts each set. 
This one hurt, not in a bad way at all. My legs got worked. I like these giant sets. +
20min Row @ 2:00min pace - Skipped. Elbow was still feeling tight from training the other day and short on time.  

A. Single Arm DB Shoulder Press; 5-6 reps x 5 sets; rest 1min bw sides - 50# for 6 reps each set.  
B. Single Arm DB Rows; 5-6 reps x 5 sets; rest 1min - 70# for 6 reps each set. Feeling elbow pain on right side. 
+
10 Rounds for Time 
1 Legless Rope Climbs 
10 UB K HSPUs 
3 Strict Muscle Ups 
10 UB TTB 
5 UB Muscle Ups 
Ended up completing 6 rounds in 30min. Right elbow was giving me issues. Really flared up on this. Movement was getting sloppy, so I shut it down. I have no clue what I did to it... +
20min Cyclical EN3 work (you can choose the implements) - Used airdyne. My buddies place doesn't have any AB's. Held 165-170 ppm. Wasn't breathing super hard. Felt controllable. Could feel elbow from workout. 

A. Whatever movement work you want to do to get lose from travel/flight/etc. Spend a quality 30+min on this
+
A. Back Squat; 3 reps x 8 sets; rest 3min bw sets 
+
7 Sets @ 100% effort each: 
7 Hang Power Snatch @ 95# 
7 Power Clean @ 155# 
7 Deadlift @ 315# 
rest 3min be sets 

Skipped out on today. Ended up not having time. Was traveling to visit w/ family.

A. Bench Press; 3 reps x 10 sets; rest 3min bw sets - 185#, 195, 195, 205, 205, 205, 210, 210, 210, 210. Shoulder was feeling better on this. Working ext. rotation and lat activation. Hips came off bench for a couple reps.  
B. Strict Weighted Behind the Neck Pull-ups; 6-8 reps x 6 sets; rest 2min bw sets
10# (8reps), 10 (7), 15 (6), 15 (6), 15 (6), 15 (6). Able to pull to neck right now. Still working on ROM. 
+
7 Rounds for Time:
7 Muscle Ups
21 Wall Balls
11:20. Honestly think I did an extra round. Was super tuned out and lost count, but I know I did 7 rounds for sure. Did this one at home today. Nice and humid out! 

A. Squat snatch; build to max -215#. Feeling weak and super sloppy today. Missed 225 a couple times and sat in the whole with it. Elbows are achy today. 
B. Squat snatch; 1.1.1.1.1x3; rest 0-10 sec/rest 3 min (195# for all) - Done. Had a few misses. Mechanics are sloppy today. 
C. Hang Squat Clean; 3 on the minute for 12minutes (same load across) - 205#. Based weight off of feel. Legs got spicy. Knee/hip felt fine. 
D1. Band resisted partial pistols to bench; 3 slow controlled reps
x4/side; rest 1 min - Done.
D2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min - 35# kb. Felt good to stretch out groin. 
+
(same as last week, goal is better output on each effort this week)
Assault bike sprint 30 seconds @90-95% effort
rest 4-3:30-3:00-2:30-2:00 bw sets
x6
18 cals, 18, 19, 17, 16, 16. Legs were toasted. Was getting 900-1000 watts each set. 

A. Single Arm DB Shoulder Press; 5-6 reps x 5 sets; rest 1min bw sides - 45# (8reps), 50 (8), 50 (8), 50 (8), 50 (8). Focused on tight core and legs. 
B. Single Arm DB Rows; 5-6 reps x 5 sets; rest 1min - 50 (8), 75 (8), 75 (8), 75 (8), 75 (8). Had fun w/ with. Flash back to the globo gym days. 
+
10 Rounds for Time 
1 Legless Rope Climbs 
10 UB K HSPUs 
3 Strict Muscle Ups 
10 UB TTB 
5 UB Muscle Ups 
1:59, 2:02, 2:35, 2:38, 3:00, 3:00, 3:00, 3:00, 3:27, 3:30. Anterior shoulder was tight. Made strict mu's tough.  Trying to used regional standards, failed a couple reps. Stayed ub on ttb and hspu's. Much harder than I anticipated. 
+
20min Cyclical EN3 work (you can choose the implements)
Maintained 160-170 bpm on assault. Focused on breathing mechanics.

A. Ring Tick Tocks; 4 reps x 6 sets; rest 2min (pull to inverted, back tuck lever, front tuck lever = 1 rep) - Done. Tried to hold back/front levers longer than last week and pulling straight body inverted. 
B. Tuck Planche Holds; 12-15 sec x 4 sets; rest as needed - Done. Tough on the wrist today. Tough to hold w/out legs inside arms. https://youtu.be/a_cpiX3zLyg
+
Assault Bike 20 Sec @ 100% 
rest 3min 
x4
1100 watts across each set. 
+
Sled Sprint 20 Sec @ 100% 
rest 3min 
x4
90# ext. load
+
Row Sprint 20 Sec @ 100% 
rest 3min 
x4
441 avg watts, 466, 505, 496. 

Body is feeling good today. A little bummed after getting MRI results. Wondering if it would be smarter to schedule surgery sooner to get it over w/ and get back to training. I understand it is gonna be a set back for a short period, but hope this doesn't screw up training leading into the season next year. 

A. Power Clean; build to a moderate effort single in 10min - 265#. Probably a little heavier than I should of finished at. Worked up to finishing weight pretty quick w/ lots of time to spare. https://youtu.be/_QjEnLSMOZM (255)

https://youtu.be/jiYiuSn5jDM (265)
B. Back Squat; 5x5 @ 65% of 1RM; rest 2min bw sets - 250# across sets. Pecs/anterior shoulder tight today. Hip/knee felt good today. Weight didn't feel heavy. 
+
21-15-9:
Wall Balls @ 30#
Deadlift @ 225#
Burpees
4:59. This was harder than it looked. Probably should of turned it up a bit on burpee rate. Mentality felt good going into this. 30# med ball is a game changer haha. 
+
1 hour of movement work
Some CAR's, PAILS/RAILS on hip/shoulder, and banded hip/knee work. 

A. Bench Press; 3 reps x 8 sets; rest 3min bw sets - 195#, 195, 195, 205, 205, 205, 205, 205. Shoulder felt better today. Hard time keeping lats on and avoid shrugging.  
B. Strict Weighted Behind the Neck Pull-ups; 6-8 reps x 5 sets; rest 2min bw sets - 10# (6reps), 10 (6), 15 (6), 15 (6), 15 (6). These are tough, but doable. Are you suppose to hit the back of the shoulders?
C1. Shoulder to OH; 10 UB @ 165# x 10 sets; rest 1min
C2. C2B Pull-ups; 10 UB x 10 sets; rest 1min
This wasn't too bad. Stayed w/ it across. 
+
30min EMOM:
Min 1: 50' Front Rack Yoke Carry
Min 2: 30 sec Bent Knee Hollow Hold
Min 3: 100' Farmers Carry
Min 4: 20 sec/side plank
Done. This was a fun midline piece. Diggin' these yoke carries. Started w/ 200# on yoke and finished at 300#. Used 90# ext. load on farmers. 

AM
A. CARs (full body...follow video I sent) - Done.
B1. Good Morning Hip Rotations; 10 reps/side x 4 sets; rest 0 sec 
B2. Kneeling Glute Moblization; 6 reps/side x 4 sets; rest 0 sec 
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 4 sets; rest 0 sec 
B4. Shin Box Switches to Extension; 5 reps/leg x 4 sets; rest 0 sec 
Completed B1-4. Ran out of time in the morning used it to warm up in the PM. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. 
+
60min Continous Movement @ 120-150 BPM HR (you can choose how long you are on each implement) 
Row, Run, Bike, Locomotion, Carries, etc (just keep HR down and get quality movement in) 
Done. Loved this piece. Ran a 60min clock and switched btw movements every min. Did some light yoke and farmers carries. 

PM
A. Squat snatch; build to a heavy single - 220#. Missed a couple at 230, caught it a couple times in the bottom. 
B. Squat snatch; 1.1.1.1.1x3; rest 0-10 sec/rest 3 min (185# for all) - Done. https://youtu.be/kapeabz9ypY
C1. Band resisted partial pistols to bench; 3 slow controlled reps
x3/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min
Completed. Used a 35# kb for the cossack. Slow and controlled. 
+
Assault bike sprint 30 seconds @90-95% effort
rest 4-3:30-3:00-2:30-2:00 bw sets
x6
18cals, 19, 17, 16, 16, 16. This was nasty! Legs turned to lead.  

A. Strict Press; build to a max - Matched my previous PB at 170#. Not feeling strong on this today. Dropped down on weight after finishing to work on form for a few reps. Trying to eliminate that bounce. 
B1. Strict Muscle Ups; 5 reps for time x 4 sets; rest 10 seconds - 30sec, 32, 42, 40. 
B2. Strict Deficit HSPUs (6"); 10 reps for time x 4 sets; rest 3min - 1:50, 1:55, 1:57, 2:06. 
This combo was challenging for me, but doable. Tried to string most of the mu's together. Had chip away on the hspu's more than I anticipated. 
C. Legless Rope Climbs; 10 for time - 4:32. Not as fast as I wanted, but Ill take it. Upper pull faded quick! Knocked out first half in under 2min. 
+
21-15-9:
Row Cals
K HSPUs
3:10. Good sprint type piece. 

A. Ring Tick Tocks; 3 reps x 6 sets; rest 2min (pull to inverted, back tuck lever, front tuck lever = 1 rep) - Done. This was fun! First time giving these a try. 
B. Tuck Planche Holds; 10 sec x 4 sets; rest as needed - Done. 
+
Assault Bike 20 Sec @ 100% 
rest 3min 
x10 sets 
Held 1000-1200 watts each set. This crushed my soul! Legs felt like jelly. 

Did full body CAR's for a few reps and  PAILS/RAILS on hip today too! 

A. Back Squat; 10 tough singles as heavy as possible - 295-315-315-325-325-325-335-335-335-345(F). Last rep didn't feel good on hip. Overall feeling stronger and healthier. Hip/knee joint were feeling achy today. Just not confident enough to go heavier w/out excessively compressing joints. 
+
For time:
30 wall balls
60 double unders
60 wall balls
120 double unders
90 wall balls
180 double unders
9:20. Was super stoked w/ how this flowed. Went 30 and 60 reps UB on wall balls. Then broke up 30-20-20-20 for 90 reps. Tripped up a couple times towards the end of the double unders. Endurance in legs and ventilation felt great! Probably should of held to a bigger set through 90. 

A. Bench Press; 5x5; rest 3min - 185#, 190, 190, 200 (4), 190. I don't feel like my shoulder is in the correct position benching. Movement just doesn't feel strong. Left shoulder was feeling unstable off of chest. Some pain in the back of shoulder. 
B. Strict Weighted Pull-up; build to a max - 90#. All I had in me today. Wasn't feeling super strong on this. 
+
1min Max Effort Assault Time Trial - 34 calories. This was aweful. My legs hit the wall at 40sec. First time doing this. 

+

"Regional Events 3/4"

Finished event 3 in 3:45. All wall balls UB (huge PR for a maximal attempt!) and pull ups 46/6. Just couldn't hang on. I was surprised how quick I finished though! Finished event 4 in 9:25. Pistols did not feel good... My pace was slower/conservative than I wanted bc of pistols. Tng on some sets and quick singles on others. Singles felt just as fast! Overall, I was happy w/ my efforts. I didn't think that I was gonna be able to do pistols initially. 

AM
A. CARs (full body...follow video I sent) - Done. 
B1. Good Morning Hip Rotations; 10 reps/side x 3 sets; rest 0 sec
B2. Kneeling Glute Moblization; 6 reps/side x 3 sets; rest 0 sec
B3. Kneeling Stall Bar Leg ABduction; 5 rotations x 3 sets; rest 0 sec
B4. Shin Box Switches to Extension; 5 reps/leg x 3 sets; rest 0 sec - Completed B1-4. Love this routine! Been incorporating some of these movement pieces during warm up. 
C. PAILs/RAILs of Hips (do both front and back leg) - Done. Hips felt great afterwards!
+
All @ 85% effort:
Run 2k
Row 4k
Assault 8k
It was about 42min flat. Kept HR at a steady 160-165bpm. Was interrupted mid-way through w/ a drop in. Used Truform for the run. That is a nasty piece of equipment. Calfs were on fire! Was kinda slow on the row (16:40). 

PM
A. Squat Snatch; 8 singles @ as heavy as possible dictated by feel

https://youtu.be/Q78Ls40su3I
205#, 205, 215, 215, 215, 220, 220, 225. Was stoked about hittin 225. It been a while since attempting it. Got it first attempt! Everything just felt on point today. Great energy in the gym! 

A. Strict Press Clusters; 1.1.1.1.1 x 5 sets; rest 30 sec; rest 3min (heavier, if possible, than last week) - 150#, 155, 160, 160, 160. Working on a dead stop press and no bounce like you mentioned last week. This is the heaviest I can go w/in these clusters. 
+
10-20-30-40
Kipping hspu
CTB pull ups
Assault bike cals
13:14. Felt great on this one! One of those workouts where everything goes accordingly. Goal was sub 15. Went 10-20-20/10-20/10/10 on hspu's. Then 10-20-20/10-20/10/5/5 on ctb. Maintained 65+ rpm's on assault. Transitions were smooth. Efficiency was dialed in.