Woke up with some elbow inflammation and tightness during elbow flexion. Did some soft tissue work on triceps, biceps, and forearm. Voodoo floss elbow for 1-2min. Thoracic and shoulder mobility. Elbow felt great afterwards. 
  
A. Single Leg Barbell RDL; 5-6 reps x 5 sets; rest 1min bw legs - Done. Can feel some tension on medial epicondyle while gripping. Not painful, just gets tight.145# for 5 reps/leg each set. 
B. Parralel Box Squat @ 6111 tempo; 4-5 reps x 5 sets; rest 90 seconds bw sets - 165# for 5reps, 175, 185, 185, 185. Knee and hip had no sign of pain. Probably could go heavier, but want to focus on control and positioning. 
+ 
Swim Work: 
KickBoard Paddle: 25m x 6 sets; rest 1min bw sets 
+
Easy Cotniuous 10min Swim
+
Swim 100m on the 3min for 5 sets 
+
Swim 50m on the 90 seconds for 5 sets (fast as possible) 
+
Easy Cooldown

Completed. Had a difficult time maintaining continuous swim. Took quick breaks every 25-50m. Used a freestyle stroke the whole time. Was completing 100m in about 2min and 50m under 1min. 

Did some mobility and soft tissue work on shoulders, upper back, pecs and forearm. 

A1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 4 sets; rest 30 seconds
A2. Single Arm Banded Pulldown to rotation; 10 reps/side x 4 sets; rest 30 seconds
A3. Scap Retraction Ring Row; 15 reps x 4 sets; rest 30 seconds - Done. Felt great. Traps have been feeling tight lately, so it felt good 
A1. Ring Row Lock off; 20 sec hold x 4 sets; rest 40 seconds
A2. Push-ups; 30 for time x 4 sets; rest 1:20 - Done. No elbow pain. Focusing on keeping forearms vertical and controlling movement through shoulders/upper back. Last set of push ups were tough. 26sec, 32, 39, 60.  
+
30min Max Cal on Assault Bike
Really stoked to hit a PR on this! These endurance tests are one of my least favorites. Continuous and boring work. My struggle is staying focused the whole duration. My goal this time was to maintain mental acuity. Goal was to maintain 14cals/min. I front loaded the first 10min to give me some cushion if I fell off pace. Instead of holding a linear pace, I turned it into a 30sec interval to turn it into a game. Stuck to my plan and it ended up working smoothly, 421cals. Still think I can do better. There is some hold back with these nagging injuries. 

A. L-Sit Hold; 25 seconds x 4 sets; rest 1min bw efforts - Done. No elbow pain. Have a hard time keeping feet high. 
B. Planche Leans; 25 seconds x 4 sets; rest 1min bw efforts - Done. No elbow pain. 
C1. FLR Hold on Rings; 25 sec x 4 sets; rest 40 seconds 
C2. Ring Row @ 41x2; 10 reps x 4 sets; rest 1min - Done. No elbow pain, but could feel tightness if I go to terminal ext. on the holds. 
D1. Supine Leg Whip; 8 reps/leg x 3 sets; rest 1min 
D2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift, other arm/leg lift, upper lift only, lower lift only, superman hold 10 sec = 1 rep) - Done. Felt great 
+
Run 400m 
rest 3min 
x5-7 sets (base each on feel) 
*Each 100m increase your pace speed to a tough 100m. (send over pacing splits afterwards, if possible) 

Felt great! Still getting used to the TruForm runner. Splits were 7mph, 8, 8.5, 9 each set. Made sure to warm up my hip flexors, knees and ankles. 

 Is there a specific warm up you would recommend before these running training pieces?

30min EMOM: 
Min 1: 40 Sec Assault @ 400 watts 
Min 2: 10-15 TTB based on feel 
Min 3: 50 Double Unders 
Min 4: 10-15 GHDSUs based on feel 
Min 5: 40 Sec Row @ 1:55 pace 
+
30min EMOM: 
Min 1: 100' Farmers Carry 
Min 2: 45 Sec Arch Body Hold 
Min 3: 100' Sled Push
Min 4: 45 Sec Bent Knee Hollow Hold 
Min 5: 100' Waiters Carry

Liked both pieces. Felt good. Love being able to do these bc I can focus on technique and speed. Subbed 40sec on the TruForm for the row bc of elbow. Gonna do some mobility on elbow & shoulders. 

A. Power Clean; 1 rep every 20 seconds for 15-20 reps (you choose load and intensity based on feel) - 185# for 20 reps. This wasn't heavy. Was able to see how elbow would feel in the pull/front rack.  
B1. Deadlift; 5,3,1,5,3,1; rest 2min - 275#, 295, 315, 295, 315, 335. 
B2. Box Squat @ 5111; 5,3,1,5,3,1; rest 2min - 225#, 245, 265, 235, 255, 285. 
C1. Single leg RDL; 5-6x3; rest 1 min- Felt good on hip. Used 115# across all sets. 
C2. Single leg stability ball hamstring curls; 8 reps x3/side; rest 1 min
C3. Sumo stance seated good morning; 6-8x3; rest 1 min - Done. Felt great. Used 95# across all sets. 
+
Assault Bike 1min For max Calories
rest 10min
x3 total sets

This was killer! Didn't feel 100% on this, legs were feeling tired. Glad I got through it and gave everything I had for the day. 30cals, 30, 31. 

A. Single Leg Barbell RDL; 6-8 reps x 5 sets; rest 1min bw legs - This felt good on hip & knee. 145#, 145, 145, 155, 155. 
B. Parallel Box Squat @ 6111 tempo; 6 reps x 5 sets; rest 90 seconds bw sets - Felt good. 165# for all sets. 
+ 
Swim Work: 
KickBoard Paddle: 25m x 5 sets; rest 1min bw sets 
+
Easy Cotniuous 7min Swim
+
Swim 50m on the 90 seconds for 12 sets 
+
Easy Continuous 7min Swm 

Done. Enjoy being able to get in to the water. Need to get comfortable w/ cont. swim and work on technique. Felt good on body. 

A. Floor Press; 8-10 reps x 4 sets; rest 90 seconds bw sets (only if you can do these with no pain) - 135# x8reps (across all sets). I couldn't tell if it was the pain or just tightness. I kept the weight light, slow and controlled. 
B1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 3 sets; rest 30 seconds 
B2. Single Arm Banded Pulldown to rotation; 10 reps/side x 3 sets; rest 30 seconds 
B3. Scap Retraction Ring Row; 15 reps x 3 sets; rest 30 seconds 
Completed B1-3. C1. Ring Row Lock off; 20 sec hold x 3 sets; rest 40 seconds - Done. Focused on keeping upper back tight. No elbow pain. 
C2. Push-ups; 30 for time x 3 sets; rest 1:20 - 28sec, 26, 38. First two sets were UB and last set I broke 24/6. No elbow pain. 
+
Assault 10 sec @ 1200 watts 
rest 1min 
x30 sets 
*if you fail to reach 1200 watts, notate which set, rest 3min then continue to completion 
Failed to reach watts at set 23 and 30. My legs were on fire. Feel like this has improved a lot. Was surprised how long I was able to maintain. 

A. L-Sit Hold; 20 seconds x 4 sets; rest 1min bw efforts
B. Planche Leans; 20 seconds x 4 sets; rest 1min bw efforts
C1. FLR Hold on Rings; 20 sec x 4 sets; rest 40 seconds
C2. Ring Row @ 41x2; 8 reps x 4 sets; rest 1min
D1. Single Arm DB Bench Press; 8-10 reps/arm x 3 sets; rest 1min
D2. Single Arm DB Row; 8-10 reps/arm x 3 sets; rest 2min 
+
Row 1k @ 1:53/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)

Skipped training today. Want my elbow to get some rest. Had some stiffness and pain when waking up. Really want to maintain my training, but I know I need to really take care of my body. I am hoping some rest will do the trick. 

A1. Arch body complexes; 5 reps x5; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
A2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 2 min
Completed A1-2. +
Continuous work for 70min(record HR this week so I can see what is going on in this segment: 
40 Calorie Row 
100' Farmers Carry 
40 Cal Assault Bike 
100' Waiters Carry 
80 Double Unders 
100' Sled Push (grinding and heavy) 
80 Seconds continuous Backwards jog/walk on True form
5 Rounds. Avg. HR of 170 bpm. Did just over 60min of continuous work. My elbow was not feeling it after all of the rowing and farmers carries. Did what I could for the day, but listened to my body. 

A. Clean Pull; 3,3,1,1; rest 2min - 315, 315, 345, 345. Tried to focus on being as explosive as possible and driving from center of foot. 
B1. Deadlift; 3 reps x5 sets; rest 2min - Did one set at 315#. Decided to stop bc I could feel my elbow after each set, but doesn't aggravate my right elbow during movement...
B2. Box Squat @ 5111; 3 reps x 5 sets; rest 2min - 245#, 245, 255, 255, 255. Based weight off of feel today. Went as heavy as I could each set.  
C1. Single Leg Good Morning; 8-10 reps x 5 sets; rest 30 seconds
C2. Supine Leg Whip; 8-10 reps x 5 sets; rest 30 seconds
C3. Banded Hamstring Curl; 20 reps x 5 sets; rest 30 seconds
Completed C1-2. I like these giant set routines. Surprisingly was challenging on glute/hams. 
+
Assault Bike 20 Sec @ 100%
rest 3min
x6 sets
1100+ watts each set. This put a woopin' on my quads. 
+
Row 20 Sec @ 100%
rest 3min
x6 sets
500+ watts each set. Had a screaming headache while doing this. I don't how to go any faster on this. 

A. Single Leg Barbell RDL; 6-8 reps x 4 sets; rest 1min bw legs - 135# x8reps/leg, 145 x8, 155 x6, 155 x6, 165 x6. Could really feel my hamstrings being worked. 
B. Parallel Box Squat @ 6111 tempo; 6 reps x 4 sets; rest 90 seconds bw sets - Skipped. Was short on time today. 
+ 
Swim Work: 
KickBoard Paddle: 25m x 4 sets; rest 1min bw sets - Did not have a kick board. Need to go pick one up. Did 5 sets of 40 sec hard efforts of kick work w/ hands supported against wall. 
+
Easy Continuous 5min Swim - Completed about 300m on both sets. Had a hard time finding a controlled breathing pattern. Need to practice flip turns in the pool. 
+
Swim 50m on the 90 seconds for 10 sets - This harder than expected. Finished each set under a minute. Did some flip turns on a couple trips and grabbed onto the wall to push off on some others. 
+
Easy Continuous 5min Swim 

Overall swimming felt good on my right hip, knee and elbow. Was happy to not experience any pain. This definitely works w/ how my body has been feeling lately. 

A1. Push-ups; 25 reps x 5 sets; rest 1min (slow and controlled)
A2. Banded Face Pulls; 15 reps x 5 sets; rest 1min
Completed A1-2. Had to break last two sets of push ups. 
B1. Banded Neutral Grip "V" - 5 x 15; RAN (making v with arms while resisting band tension)
B2. Banded Neutral Grip "W" - 5 x 15; RAN (same thing as above with bent arms)
B3. Banded Single-arm External Rotations - 5 x 15; RAN
B4. Scap Push-ups - 5 x 15; RAN
Completed B1-4. One of my favorite scap routines. 
+
Assault 10 sec @ 1200 watts
rest 1min
x20 sets
*if you fail to reach 1200 watts, notate which set, rest 3min then continue to completion
Completed this all the way through. Last couple sets were a fight. 

A1. Hand Stand Trap 3 Press; 10 x 5 sets; rest 30 seconds - Subbed Trap 3 Raise on bench. Used 8# each hand for 5 sets of 10.
A2. Banded Elbow Extensions; 15 reps x 5 sets; rest 60 seconds - Done.
B. DB Bicep Curls; 12-15 reps x 5 sets; rest 90 seconds bw sets - 25# for 15 reps across each set.
D1. Elbow on Knee External Rotation; 10-12 reps x 5 sets; rest 20 sec - 12# across each set.
D2. Banded Ys; 12 reps x 5 sets; rest 20 sec - Done.
D3. Bat Wing Rows; 10 reps + 2 sec pause each rep x 5 sets; rest 60 seconds - 25# across each set.
Completed D1-3. Great scap routine. Always leaves my shoulders feeling bullet proof!
+
Row 1k @ 1:55/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
Completed. Held an avgerage of 1:52-1:53/500m. I was worried about not being able to maintain split, but this ended up being not as difficult as expected. Mind and body were feeling great through this. No pain in joints today. Happy with the outcome today!

A1. Arch body complexes; 5 reps x4; rest 1 min (opposite arm/leg lift,
other arm/leg lift, upper lift only, lower lift only, superman hold 10
sec = 1 rep)
A2. Side plank press ups; 10 reps + 10 sec isometric hold x4; rest 2 min
Completed A1-2. Great body weight superset. Really liked complex! 
+
Continuous work for 60min:
40 Calorie Row
100' Farmers Carry
40 Cal Assault Bike
100' Waiters Carry
80 Double Unders
100' Sled Push (grinding and heavy)
80 Seconds continuous Backwards jog/walk on True form
Felt good running through this. Elbow was tight during row. Used 90# for farmers carry, 30# per hand on waiters carry, and 225# external load on sled push. Backwards jog was really awkward at first on Trueform, but got the hang of it. 

A. Clean Pull; 3x3; rest 2min - 295#,  295, 315. Today was a good test for gripping. Overall wasn't terrible on right elbow. Could feel some tightness, but no pain. 
B1. Deadlift; 5x5; rest 2min - 295#, 295, 315, 315, 315. No issues here, body felt good. 
B2. Box Squat @ 5111; 5x5; rest 2min - 235# for each set. I could feel elbow here for first couple sets. Hit the sleeper stretch between sets and seemed to help get shoulder in better position, so elbow doesn't take the stress. 
C1. Single Leg Good Morning; 8-10 reps x 4 sets; rest 30 seconds -
C2. Supine Leg Whip; 8-10 reps x 4 sets; rest 30 seconds - Done.
C3. Banded Hamstring Curl; 20 reps x 4 sets; rest 30 seconds - Done.
+
(make-up from last week)
Assault Bike 10 Sec @ 100%
rest 2min
x12 sets
Held btw 1300-1400 watts. Feel like power is improving! 
+
Row 15 Sec @ 100%
rest 2:45
x12 sets
Held 500-600 watts. These felt good today. Better than last week. 

1. Energy level - 7/10
2. Hours of sleep - 9hrs  
3. Muscle soreness - 3/10 
4. General satisfaction with training - 8/10

A1. Push-ups; 20 reps x 5 sets; rest 1min (slow and controlled) 
A2. Banded Face Pulls; 15 reps x 5 sets; rest 1min 
Completed. No elbow pain. Like the face pulls, scap and shoulder movement felt great after finishing. B1. Banded Neutral Grip "V" - 4 x 15; RAN (making v with arms while resisting band tension) 
B2. Banded Neutral Grip "W" - 4 x 15; RAN (same thing as above with bent arms)
B3. Banded Single-arm External Rotations - 4 x 15; RAN
B4. Scap Push-ups - 4 x 15; RAN
Great scap routine!+
Assault 10 Seconds @ 95% effort 
Assault 50 Seconds @ easy pace 
x7 
rest 3min 
x4 total sets 
Honestly did not want to do this today. Glad I did it and got through it. Was averaging 1100-1200 watts each set. 

1. Energy level - 7/10
2. Hours of sleep - 8hrs
3. Muscle soreness - 3/10 
4. General satisfaction with training- 7/10

A1. Rear Foot Elevated Split Squats; 10 reps/leg x 5 sets; rest 30 seconds - 40#/hand, 40, 50, 50, 50. 
A2. Sled Drag; 2min Continuous x 5 sets; rest 30 seconds - 135# across each set. 
A3. Weighted Vest Air Squats @ 3030; 10 reps x 5 sets; rest 30 seconds - 20# vest. 
A4. Assault Bike (legs only); 3min continuous x 5 sets; rest 30 seconds - Done. 
A5. Hip Extension; 10 reps x 5 sets; rest 3min - 45# across chest. 
+
15min Row @ 1:58/500m pace
15min Assault Bike @ 250-275 watts
5-10min Easy True Form (light jog/walk)
Done. Held pace on row and bike. Did a 40sec jog and 20sec walk for 10sets on run. Knee was feeling good on all modalities today.  

A1. Hand Stand Trap 3 Press; 8-10 x 5 sets; rest 30 seconds - Done. Can feel it a little in the elbow, but not painful. Rested 1min btw sets. 
A2. False Grip Ring Lock Off; 20 sec x 5 sets; rest 60 sec - Skipped b/c vertical upper pull has been making my elbow cranky. 
B. Banded Elbow Extensions; 15 reps x 5 sets; rest 60 seconds - Done. Really liking these. 
C. DB Bicep Curls; 12-15 reps x 4 sets; rest 90 seconds bw sets - 25# for 15 reps each set. 
D1. Elbow on Knee External Rotation; 8-10 reps x 5 sets; rest 20 sec - 12# for 10 reps each set. 
D2. Banded Ys; 10-12 reps x 5 sets; rest 20 sec - Done. 
D3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 5 sets; rest 60 seconds - 25# each set. 
Love these scap routines. Makes my shoulders and elbows feel good!
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
Body was feeling good on this. Stayed well under pace each set. Breathing mechanics were dialed in today. Really think that the elevation/ventilation mask has been helping develop better breathing mechanics through diaphragm. 

A. Ring Support Hold in External Rotation; 25 sec x 5 sets; rest 1min bw sets - Done. Did not go in ext. rotation. Kept a neutral position bc it was causing elbow pain. 
B. Bent Arm Hang from Pull-up Bar; 25 sec x 5 sets; rest 1min - Skipped b/c elbow. 
C. Frog Stand Hold w 1 leg extended; 8-10 sec x 5 sets; rest as needed (arms straight, if possible) - Skipped bc elbow. 
+
(Steve said he will be meeting up with you for this....)
(all at EN2 pace ...130-150 BPM)
25min 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
4+30 DU 
4+30 DU
Used a 45# ext. load for crawl, 70# KB for FC's, 35# kb for WC's (did it bottoms up to keep wrist neutral), and 90# ext. load on sled push. Fun grindy piece. Held 150bpm throughout. Felt slow and was difficult to not push faster. 

"The Don"
66 Deadlifts 110#
66 Box Jumps 24"
66 KBS 53#
66 K2E
66 Sit Ups
66 Pull Ups
66 Thrusters 55#
66 Wall Balls 20#
66 Burpees
66 Double Unders 
23:40. This was a fun workout. Never get the chance to do the class programming, so I thought it would be fun to fun through this. Didn't hit it super hard. Was like 85% effort. Not gassed at all. Could feel elbow on pull-ups. Everything else was no problem. 
+
A1. Band resisted partial pistols to bench; 3 slow controlled reps
x5/side; rest 1 min
A2. Side to side cossack squats; 6 slow controlled reps per side x5; rest 1 min
A3. Band Assisted Shrimp Squat @ 3030; 8 reps/leg x 5 sets; rest 1min 
A4. Supine Leg Whip; 8 reps/leg x 5 sets; rest 1min https://www.youtube.com/watch?v=kRSquvZfP0w
B1. 1/4 squat walk w/ band @ knee for 15m x 5 sets; rest 0 
B2. 1/4 squat walk w/ band @ ankle for 15m x 5 sets; rest 0 
B3. Banded Side Lying Clam; 15 reps x 5 sets; rest 0 https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations 15 reps x 5 sets; rest 0  https://www.youtube.com/watch?v=ZNZFsYu7Fzc
Completed A1-4 and B1-4. Did this at home a couple hours later

20min 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
rest 5min 
x2 total sets 
Done. Used 140# on yoke and 135#/arm for the carry. +
30min of Movement and Mobility Work - Ran through a circuit of... 
- 10 good morning hip rotations
- 5/side seated hip rotations
- 6/side side lying thoracic rotations
- 1min/arm sleeper stretch
- 30sec/side pec fascial release w/ lacrosse ball

A1. Rear Foot Elevated Split Squats; 10 reps/leg x 5 sets; rest 30 seconds - 40# each set. These blew my legs up last week. 
A2. Walking Lunge; 10 reps/leg x 5 sets; rest 30 seconds - Used a 30# d-ball. 
A3. Sled Drag; 2min Continuous x 5 sets; rest 30 seconds - 90# ext. load on the grass. 
A4. Assault Bike (legs only); 3min continuous x 5 sets; rest 3min - Held 275-300 watts each set. 
Went really good this week compared to last week. Much more controlled and consistent. 
+
20min Row @ 1:58min pace - Done. This wasn't too bad beside the thick humidity. Did this in the garage at home. 

Wanted to make up from the other day. Figured this wasn't too much volume to add. 
A1. Hand Stand Trap 3 Press; 8-10 x 4 sets; rest 30 seconds - Skipped b/c elbow. 
A2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 60 sec - Skipped b/c elbow. Noticed Upper pull horizontally/vertically aggravates right elbow. 
B. Banded Elbow Extensions; 15 reps x 4 sets; rest 60 seconds - Done. Felt great on my elbows. Getting better terminal ext. Gonna do this in warmups occasionally. 
C. DB Bicep Curls; 12-15 reps x 3 sets; rest 90 seconds bw sets - 30# each set. Nice little bicep pump!
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
Great accessory piece on snap. Need to do this stuff more. Always makes me feel better afterwards.