A1. Weighted Ring Row @ 21x1; 6 reps + 8 sec Lockoff x 5 sets; rest 60 seconds - Done. Used a 25# vest.  
A2. Shoulder Extension Stretch; 60 seconds x 5 sets; rest 60 seconds - Done. Pecs, ant. shoulder capsule, and lat feel great! 
B1. Bent Over Barbell Row; 6 reps x 4 sec Hold at top on last rep x 5 sets; rest 60 seconds - 115#, 115, 115, 125, 125. Tried to keep bar pinned against chest. 
B2. Elbows on Bench Lat Stretch/T EXT; 60 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=5rY9ySQwiYk - Done. 
C1. Band resisted partial pistols to bench; 3 slow controlled reps x5/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x5; rest 1 min(only go to your end range, no pain)
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 5 sets; rest 1min bw legs - Completed C1-3. Knee and hip felt good!

A1. Sumo Deadlift; 4 reps x 5 sets; rest 60 seconds - 315#, 315, 315, 335, 335. This felt better on my hip than last week. Took a while to get hips warm and loose. 
A2. Shin Box Switches; 5 reps x 5 sets; rest 90 seconds - Done. 
B1. Rear Foot Elevated Split Squat; 6 reps/leg x 5 sets; rest 60 seconds - 70#/ hand. 
B2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 5 sets; rest 90 seconds - Done. Did off box.
C1. Single Leg Hip Thrusts; 8 reps/leg x 5 sets; rest 30 seconds - 50# dball. 
C2. Standing External Rotation Stretch; 30 seconds/leg x 5 sets; rest 60 seconds - Did off box. 

1. Bent Knee Hollow Hold; 40 seconds x 4 sets; rest 30 seconds Done - Done. 
A2. Ring Dips; 20 for time x 4 sets; rest 30 seconds - 18sec, 18, 19, 20. All sets UB. 
A3. TTB; 25 for time x 4 sets; rest 30 seconds - 35sec, 54, 46, 69.   
A4. Push-ups; 40 for time x 4 sets; rest 3min - 48sec, 69, 100, 112. 
Chest/ant. delts and core got wooped. Limiter was fatigue pressing. No elbow pain hanging or bending. 
+
(new paces, see if you can hit these!)
Assault Bike 30 Seconds @ 350 watts
Assault Bike 30 Seconds @ 450 watts
Assault Bike 30 Seconds @ 600 watts
Assault Bike 3min @ easy pace
x6 sets

Not gonna lie I hate these intervals. It is a solid grind fest for me. The last leg of the interval blows my legs up. Just can't hang on. Feels like my legs have no gas left to drive. All I had in me today was 350watts, 450, 500. 

A1. Power Clean; 5 singles @ 230# x 5 sets; rest 10 seconds - This felt good today. Was pulling and catching high power position. Trying to be more violent on each 2nd pull. 
A2. Wall Balls @ 20#; 40 WB for Time x 5 sets; rest 3min - 58sec, 57, 57, 56, 57. Went UB on each set. 
+
Sled Drag 5 min continuous
rest 2min
x4 sets
90#, 115, 135, 135. Posterior chain feels great. 
+
Assault Sprint 10 Seconds @ 100%
rest 1min
x4 sets
135# each set. 

A. Deadlift; 5 on the minute for 10 minutes @ 275# - Done. Posterior chain felt good today. Weight wasn't difficult. Clean grip the whole time. 
B1. Staggered Stance Single Arm Russian KBS; 10 reps x5/side; rest 1min bw arms https://www.youtube.com/watch?v=ioZwkSNqeY - 70# each set. 
B2. Terminal Knee Extension; 15 reps/leg x 5 sets; rest 1min - Done. Knees feel good. 
C1. GHD bent knee straddle hold; 20 seconds x4; rest 40 sec https://www.youtube.com/watch?v=qOHxqkvmRag - This was different... haha
C2. Side plank overarch; 5 reps + 10 sec isometric hold x4; rest 1 min bw sides - Done. 
+
3min Assault
3min Row
3min Jog/walk on trueform
x4 sets

This went good. Maintained pace on each implement. Knee and elbow felt good on everything.

A1. Weighted Ring Row @ 21x1; 6 reps + 8 sec Lockoff x 4 sets; rest 60 seconds - Used a 25# weight vest. 
A2. Shoulder Extension Stretch; 60 seconds x 4 sets; rest 60 seconds - Done. Felt great on scap, pecs and ant. delts. 
B1. Bent Over Barbell Row; 6 reps x 4 sec Hold at top on last rep x 4 sets; rest 60 seconds - Done. Used 115# each set. Trying to hold bar against chest last rep. 
B2. Elbows on Bench Lat Stretch/T EXT; 60 seconds x 4 sets; rest 60 seconds - https://www.youtube.com/watch?v=5rY9ySQwiYk - Done. One of my favorite stretches for shoulders. 
C1. Band resisted partial pistols to bench; 3 slow controlled reps x4/side; rest 1 min - Done. Knee had no pain. https://youtu.be/8ljGn6KrJgo
C2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min(only go to your end range, no pain) - Used a 35# kb each set. Feels good on groin. 
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 4 sets; rest 1min bw legs - Done. https://youtu.be/ns5q9BD7JC4

 Hips and adductors were so sore today from sumo deadlifts the other day. Can't believe that surgery is coming up. Super nervous!

A1. Sumo Deadlift; 4 reps x 4 sets; rest 60 seconds - 315, 345, 355, 355. Was pushing it a bit. Never do these, so it feels awkward setting up and always challenging. Reset on floor each rep. https://youtu.be/uQBANZ76sfI
A2. Shin Box Switches; 5 reps x 4 sets; rest 90 seconds - Done. Did w/ out hands for support. Hips feel great. 
B1. Rear Foot Elevated Split Squat; 6 reps/leg x 4 sets; rest 60 seconds - 70#/hand each set. Knee was good. 
B2. Standing Hip Internal Rotation Stretch; 30 seconds/leg x 4 sets; rest 90 seconds - Done.
C1. Single Leg Hip Thrusts; 8 reps/leg x 4 sets; rest 30 seconds - 135, 115, 115, 115. 
C2. Standing External Rotation Stretch; 30 seconds/leg x 4 sets; rest 60 seconds - Done. 

A1. Bent Knee Hollow Hold; 35 seconds x 4 sets; rest 30 seconds - Done. 
A2. Ring Dips; 17 for time x 4 sets; rest 30 seconds - 21sec, 21, 20, 18. All done UB.  
A3. TTB; 22 for time x 4 sets; rest 30 seconds - 30sec, 35, 30, 30. Three sets done UB. 
A4. Push-ups; 35 for time x 4 sets; rest 3min - 48sec, 48, 55, 60. Did not have elbow pain. Just pecs and ant delts were fatigued. 
+
Assault Bike 30 Seconds @ 400 watts 
Assault Bike 30 Seconds @ 500 watts 
Assault Bike 30 Seconds @ 800 watts 
Assault Bike 3min @ easy pace 
x6 sets 

Thought this went better than last week. My legs weren't as tired. Did same wattage (300-400-500). 

Warm Up: Soft tissue, CAR's, scap and glute activation. Elbow pain is gone!

A1. Power Clean; 5 singles @ 225# x 5 sets; rest 10 seconds - Done. Weight felt good. Each set was done in 30-50sec. 
A2. Wall Balls @ 30#; 30 UB x 5 sets; rest 3min - Done, but did not keep it UB after first set. 
+
Sled Drag 4 min continuous
rest 2min
x4 sets
Used 135# first set and was too grindy. Went 115# for the last three sets. This lit up my posterior chain. 
+
Sled Sprint 10 Sec @ 100%
rest 1min
x6 sets
Used 135# ext load

A. Deadlift; build to a 6rm (reset on the floor of each rep, take this to 95% effort so all the reps are clean) x3; rest 3 min (on the second set drop the load use to 95% of the 5rm, on the third set drop to 90%) - 335#, 315, 300. I think I did this right... Reset made it twice has hard. Notice I rely on rebound too much. No elbow pain gripping and pulling. 
B1. Bodyweight Walking lunges; 24 steps x4; rest 90 seconds
B2. Barbell hip thrusts; 10-12x4; rest 90 seconds - Completed B1-2. Used 225# x12, 225 x12, 245 x10, 245 x10.
C. Staggered Stance Single Arm Russian KBS; 10 reps x3/side; rest 1min bw sides https://www.youtube.com/watch?v=ioZwkSNqeY0 - Done. Never done these before, but I like them. Used 70# for each set. 
+
Swim Work:
Easy Continuous 8min Swim
+
Swim 100m on the 3min for 5 sets
+
Easy Continuous 8min Swim

Swimming capacity is improving. Able to swim more continuously now. Getting comfortable in the water again. Completed each 100m in under a minute. 

Today was the third day I woke up w/ no elbow pain! 

A1. Weighted Ring Row @ 21x1; 6 reps + 8 sec Lockoff x 4 sets; rest 60 seconds - Used a 25# weight vest. 
A2. Shoulder Extension Stretch; 60 seconds x 4 sets; rest 60 seconds - Did some distraction. 
B1. Bent Over Barbell Row; 6 reps x 4 sec Hold at top on last rep x 4 sets; rest 60 seconds - Used 115# across sets. Hold was hard to keep if I went any heavier. No elbow pain!
B2. Elbows on Bench Lat Stretch/T EXT; 60 seconds x 4 sets; rest 60 seconds  https://www.youtube.com/watch?v=5rY9ySQwiYk - One of my favorite stretches.
C1. Band resisted partial pistols to bench; 3 slow controlled reps x4/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min(only go to your end range, no pain)
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 4 sets; rest 1min bw legs - Completed C1-3. Went good!

Warmed up w/ some hip/posterior chain, wrist and ankle mobility, CAR's routine, scap activation, and posterior chain distraction. Elbow has felt the best it has been for the last month. Woke up w/ no pain!

A. L-Sit Hold; 30 seconds x 5 sets; rest 1min bw efforts - Done. This was harder this week for some reason. Hip flexors felt weak. Wasn't getting enough midline compression. Had to break up last two sets in half. 
B. Planche Leans; 30 seconds x 5 sets; rest 1min bw efforts - Done. Wrist flexibility is improving.  
B1. FLR Hold on Rings; 30 sec x 5 sets; rest 40 seconds
B2. Ring Row @ 41x2; 12 reps x 5 sets; rest 1min - Completed.  Felt good. No elbow pain!
C1. Supine Leg Whip; 10 reps/leg x 4 sets; rest 1min
C2. 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) - Completed. Hips and core feel good. 
+
Run 1mile for Time - 7:30
rest 5min
Run 800m for Time - 3:57
rest 3min
Run 400m for Time - 1:30
rest 3min
Run 1mile for Time - 8:10

Knee was a little tight on last mile. Dialed the pace down. TruForm has been a huge benefit to my running technique. 

A1. Bent Knee Hollow Hold; 30 seconds x 4 sets; rest 30 seconds - Done. Midline felt good.
A2. Ring Dips; 15 for time x 4 sets; rest 30 seconds - 15sec, 15, 16, 16.
A3. TTB; 20 for time x 4 sets; rest 30 seconds - 25sec, 25, 25, 33. Three sets were UB. 
A4. Push-ups; 30 for time x 4 sets; rest 3min - 33sec, 35, 64, 65. Pecs and ant. delts were feeling it!
+
Assault Bike 30 Seconds @ 400 watts
Assault Bike 30 Seconds @ 500 watts
Assault Bike 30 Seconds @ 800 watts
Assault Bike 3min @ easy pace
x5 sets

I got worked on this. Couldn't hold wattage. Went 350watts, 400+, and 500+ for last four sets. Quads were sore today. 

A1. Power Clean; 5 singles @ 215# x 5 sets; rest 10 seconds
A2. Wall Balls @ 30#; 25 UB x 5 sets; rest 3min
Completed A1-2. Did not go UB on wall balls bc I was hesitant w/ elbow. This gave me a chance to feel it out and assess movement quality. If body was feeling healthier I would be able to. Didn't experience any pain, but some discomfort. With surgery coming up I have been on the cautious side w/ things and not in the mental state to push past comfortability. 
B1. Single leg RDL; 5-6x5; rest 1 min
B2. Single leg stability ball hamstring curls; 8 reps x5/side; rest 1 min
B3. Sumo stance seated good morning; 6-8x5; rest 1 min
Completed B1-4. This went good. Posterior chain feels great! 
+
Sled Drag 4 min continuous
rest 2min
x3 sets
Posterior chain got worked. I like these!
+
Sled Sprint 10 Sec @ 100%
rest 1min
x5 sets
Used 95# ext load. Fast foot turnover.

A. Deadlift; build to a 6rm (reset on the floor of each rep, take this to 95% effort so all the reps are clean) x3; rest 3 min (on the second set drop the load use to 95% of the 5rm, on the third set drop to 90%)
B1. Bodyweight Walking lunges; 24 steps x4; rest 90 seconds
B2. Barbell hip thrusts; 10-12x4; rest 90 seconds
C. Staggered Stance Single Arm Russian KBS; 10 reps x3/side; rest 1min bw sides https://www.youtube.com/watch?v=ioZwkSNqeY0
+
Swim Work:
Easy Continuous 8min Swim
+
Swim 100m on the 3min for 5 sets
+
Easy Continuous 8min Swm

Had to skip today. My family surprised me w/ a trip to the Outer Banks for the weekend. I need make this up next week. 

Friday, Aug 5
A1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 5 sets; rest 30 seconds
A2. Single Arm Banded Pulldown to rotation; 10 reps/side x 5 sets; rest 30 seconds
A3. Scap Retraction Ring Row; 15 reps x 5 sets; rest 30 seconds - Scap is feeling stronger! There hasn't been as much elbow pain recently. 
B1. Ring Row Lock off; 20 sec hold x 5 sets; rest 40 seconds
B2. Push-ups; 30 for time x 5 sets; rest 1:20 - Completed. Each set took about 30-45sec.  
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(only go to your end range, no pain)
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 3 sets; rest 1min bw legs - Completed C1-3. Knee was feeling good today. Shrimp squats are getting better. Such an awkward movement for me for some reason. 

A. L-Sit Hold; 30 seconds x 4 sets; rest 1min bw efforts - Completed. These get tough. My hips do not stay in flexion. 
B. Planche Leans; 30 seconds x 4 sets; rest 1min bw efforts - Done. Felt good on wrists and elbow. Been doing more wrist mobility and elbow pain is slowly gone away. 
B1. FLR Hold on Rings; 30 sec x 4 sets; rest 40 seconds
B2. Ring Row @ 41x2; 12 reps x 4 sets; rest 1min - Done. Felt good during elbow flexion. 
C1. Supine Leg Whip; 10 reps/leg x 3 sets; rest 1min
C2. Arch body complexes; 5 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. Getting better at stabilizing leg whip. 
+
Row 400m
rest 3min
x7 sets (base each on feel)
*Each 100m increase your pace speed to a tough 100m. (send over pacing splits afterwards, if possible)

Done. Had some stiffness in knee later at home. This was after a couple hours of sitting. Gonna did some mobility before bed. 

35min 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 Trueform
+
35min 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 

Completed. This was fun and long! Elbow felt good gripping today. 

A. Power Clean; 1 rep every 15 seconds for 25 reps @ 185#-205# - No elbow pain w/ this so I was happy! Used 185# across. Didn't want to go any heavier this week. Was being cautious of how body was feeling today. This was a good weight to focus on positioning in the pull.
B1. Deadlift; 2 reps x 6 sets; rest 2min - Skipped. Gripping heavy weight above 275# today was bothering elbow. Its only after it tends to hurt. When I try to bend right elbow. 
B2. Box Squat @ 5111; 2 reps x 6 sets; rest 2min - 275# across all sets. Weight felt good on joints. Was definitely challenging each set. 
C1. Single leg RDL; 5-6x4; rest 1 min - Used DB's this week. Same leg and arm. 50# for 6 slow controlled reps.
C2. Single leg stability ball hamstring curls; 8 reps x4/side; rest 1 min - Done. 
C3. Sumo stance seated good morning; 6-8x4; rest 1 min  - Really have to warm up hips for this. Groin is always tight! 
+
Assault 3min @ 30min Pace 
100' Sled Push @ 100% effort 
rest 2min 
x6 sets 

Completed. This was spicier than I though it would be. Used 135# ext load on sled and 50' down/back. Held 63-65rpm's each set.