Used as warm up:
A1. Feet elevated back bridge hold; 25 seconds x5; rest 40 sec - Used a 12" box. Elbow felt good. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 17 reps w/ 2 sec hold at end range x5; rest 2 min - Used a 50# band tension. Lats felt engaged. 

A. Split stance two arm DB strict press; 5-6x5; rest 2 min - 40# (6reps), 40 (6), 40 (6), 45 (6), 45 (5). 
B. Weigthed pull ups; 2-3x6; rest 2 min - 55# (3 reps), 60 (2), 65 (2), 70 (2), 70 (2). Didn't feel super strong. 
C1. Bent over barbell rows; 10-12x5; rest 1 min - 115# for 10 reps each set. 
C2. DB floor press; 10-12x5; rest 1 min - 50# for 12 reps each set. 
D. L-Sit; accumulate 3min AFAP - Took about 10 min. Used 6" box under feet. 
+
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort):
15 Cal Row
15 Heavy KB Swings
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Swings, Row, Bike
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row

2:50, 3:00, 2:40, 2:45. Better than last time! 

A. Hang Power Snatch (very light knee flexion); 15-20 singles (film a few for me) 
B. Hang Power Clean (same as above); 15-20 singles (film a few of these, as well)
B. Deadlift; 5 on the minute for 10 minutes 
+
5 Rounds: 
3min Assault Bike @ 300 watts 
90 seconds Sled Drag @ continuous pace
90 seconds Sled PUSH @ continuous pace 

Skipped 

A. Split stance two arm DB strict press;7-9x5; rest 2 min - 95# for 7 reps each set. Used a barbell b/c my buddies gym doesn't have many Db's. Challenging on shoulders. 
B. Weighted pull ups; 2-3x5; rest 2 min - Used 55x3, 55x3, 60x2, 60x2, 60x2. Didn't feel strong here today. C1. Bent over barbell rows; 10-12x4; rest 1 min - Used 95# for 12 reps each set. C2. DB floor press; 10-12x4; rest 1 min - 53#x12, 70x10, 70x10, 70x10.  D1. L-sit; amsap x4; rest 1 min - 40sec, 30, 25, 25. These kick my ass. D2. DB rotational twists on stability ball; 20 reps x4; rest 1 min - Used 20# for each set. 

+
10min Assault Max - Skipped. Doesn't have assault bikes. Need to make this up. 

A. Split Squat; 15 reps/leg x 4 sets; rest 1min bw legs - Used 26# Kb's w/ rear foot elevated. B1. Birdog; 12 reps/side x 4 sets; rest 30 seconds - Done. Added a 30# band. B2. Natural Knee Extensions; 10 reps x 4 sets; rest 30 seconds - Substituted single leg TKE. Used 70# band tension. 
C1. Supine Leg Whip; 8 reps/leg x 4 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 4 sets; rest 30 seconds
C3. Lying Face Down Single Leg Banded Hamstring Curl; 20 reps x 4 sets; rest 30 seconds
C4. Banded Side Lying Clam; 15 reps x 4 sets; rest 60 seconds - Good routine. Hip/knee feel great afterwards. 


Side Note:
Been super busy in California! Haven't been doing much of my rehab exercises the last few days of traveling and visiting family/friends. Knee has been feeling good with some extra rest. Trying to sneak in rehab while traveling to keep it feeling good. Felt great to move around today and sweat a bit. Ready to get back on the grind! 

A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 17 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns x4; rest 2 min
+
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort):
14 Cal Row
14 Heavy KB Swings
14 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Swings, Row, Bike
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Skipped 

A. Deadlift; 4-5 reps x 5 sets; rest 90 seconds 
B. Hang Muscle Snatch; 1 rep on the 20 sec for 40 reps (light load but slightly heavier than last week) 
C. Hang Muscle Clean; 1 rep on the 20 sec for 40 reps (light load but slightly heavier than last week) 
+
5 Rounds: 
2:30min Assault Bike @ 300 watts 
2:30min Sled Drag @ continuous pace

Skipped, early flight out to California. 

A1. Standing Barbell Strict Press; 5x5; rest 90 seconds - 125#, 130, 135, 135, 140. Shoulders felt strong. 
A2. Strict C2B Pull-ups; AMRAP (-1) x 5 sets; rest 90 seconds (same as last week, goal is more reps/weight) - 10 reps, 8, 8, 6, 7. Felt stronger and better hollow body position. 
18min EMOM: 
Min 1: 8-12 Strict HSPUs 
Min 2: 4-5 Muscle Ups 
Min 3: 30 Sec Row @ moderate effort 
+
18min EMOM: 
Min 1: 8-12 K HSPUs 
Min 2: 10-12 C2B 
Min 3: 30 Sec Assault Bike @ moderate effort 

Movements felt smooth and controlled. Was hitting 10cals/set for row. Sets of 10 for hspu's. Sets of 12 UB for c2b. Held 425+ watts on assault. 

A. Split Squat; 15 reps/leg x 3 sets; rest 1min bw legs - 30# for all sets. Felt good on knee. Slow eccentric. 
B1. Birdog; 12 reps/side x 3 sets; rest 30 seconds - Completed. Tried some variations w/ band and weight. Made it more challenging on shoulders. 
B2. Natural Knee Extensions; 10 reps x 3 sets; rest 30 seconds - Did 2 sets and stopped the 3rd set b/c I felt a pinch in the knee. Decided to shut it down. Completed 4 reps on the last set. Used 30# band tension for assistance.
C1. Supine Leg Whip; 8 reps/leg x 3 sets; rest 30 seconds - Done. C2. Banded Forward/Backwards March; 15m/leg x 3 sets; rest 30 seconds - Used sling shot. C3. Lying Face Down Single Leg Banded Hamstring Curl; 20 reps x 3 sets; rest 30 seconds - Used 30# band tension.   C4. Banded Side Lying Clam; 15 reps x 3 sets; rest 60 seconds - Used sling shot above knee. Routine felt great on hips. 

A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - Used a 12" box. Upper back mobility is feeling more mobile. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs - Used 50# band tension. 
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min - Ended up doing 60 sec each set. Wanted to work midline more today. 
B2. Bent arm 90 degree isometric rope hang; 25 seconds x4; rest 2 min - Done. Elbow felt achy. Did each set on both side. Top arm at 90 and bottom hand at elbow, then switched per set. 
+
4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort): 
12 Cal Row 
12 Heavy KB Swings 
12 Cal Assault Bike 
rest 4min bw each set 
*Note: each set the order of the implement will change after the build up as follows: 
Set 2 = Swings, Row, Bike 
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Tried to stay relatively consistent 2:13, 2:09, 2:10, 2:10. Everything felt good on body. Third set was the hardest set. Legs got fatigued. 

A. Split stance two arm DB strict press; 10-12x5; rest 2 min - 30# (12reps), 40 (10), 40 (10), 40 (10), 40 (10). Split stance made it feel tough especially with core bracing. Elbow felt great though!
B. Weigthed pull ups; 2-3x4; rest 2 min - 53# (3reps), 53 (3), 53 (3), 55 (2). Felt tough. Hitting sticking spot through middle of pull. Did some weighted lean away pull ups after finishing to work on it. 
C1. Bent over barbell rows; 10-12x3; rest 1 min - 95# (12reps), 95 (12), 105 (10). Did all from the floor. Paused b/t reps and focused on fast/aggressive pulls. 
C2. DB floor press; 10-12x3; rest 1 min - Used 50# for 12 reps each set. Wasn't super heavy. Did reps slow and controlled. Focused on keeping shoulder retraction. 
D1. L-sit; amsap x3; rest 1 min - 35sec, 30, 28. Used a 6" box under feet. Midline felt strong.
Some cramping in quads. 
D2. DB rotational twists on stability ball; 20 reps x3; rest 1 min - Used 20#, 25, 25. Did 20 reps per side. 
+
(based on tolerance)
Assault 30 Seconds @ 350 watts
Assault 30 Seconds @ 400 watts
Assaut 30 Seconds @ 450-475watts
rest 90 seconds
x6 sets - This got tough! Held watts for first 3 sets. Last 30 sec watt increase kicked my ass. Dipped under on the 4th and 5th sets (legs were burning and was holding 425w). Held watts for most of the sets though. 

A. Deadlift; 4-5 reps x 4 sets; rest 90 seconds - 135#, 165, 185, 205. Did 5 reps each set. Knee felt great. Worked up as tolerated. Didn't feel heavy, but it was nice to test out the knee with some heavier weight. 
B. Hang Muscle Snatch; 1 rep on the 20 sec for 30 reps (light load) - Used 95# for first 10 reps and 115 for last 20 reps. Felt light and fast. Pulled from above the knee. 
C. Hang Muscle Clean; 1 rep on the 20 sec for 30 reps (light load) - Used 135 for first 10 reps and 155 for last 20 reps. Wasn't tough, but a good push. 
+
5 Rounds:
2min Assault Bike @ 300 watts
2min Sled Drag @ continuous pace
Felt aerobic and sustainable for a couple more sets. Breathing felt great. Used 95# external load. Kept feet turning over and pulled on gym floor, so it made the weight feel even heavier. 

A1. Standing Barbell Strict Press; 5x5; rest 90 seconds - 115#, 115, 125, 130, 135. Shoulders and midline felt stronger than before. Used no belt, no bounce, and didn't get toesy. 
A2. Strict C2B Pull-ups; AMRAP (-1) x 5 sets; rest 90 seconds - Completed 8 reps, 8, 7, 7, 7. Focused on maintaining hollow body. No elbow pain. Was tough. 
+
15min EMOM:
Min 1: 8-10 Strict HSPUs
Min 2: 4-5 Muscle Ups
Min 3: 30 Sec Row @ moderate effort

+
15min EMOM:
Min 1: 8-10 K HSPUs
Min 2: 8-10 C2B
Min 3: 30 Sec Assault Bike @ moderate effort 

Went UB on all movements. Felt smooth, fast, and efficient. Knee felt great. Hit 10 reps all hspu's, 5 reps for all mu's, and 10 reps for all ctb. Kept row pace at 1200cal/hr and 400+ watts on assault. 

A1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x3; rest 1 min
A2. Assisted german hangs; 20 seconds x3; rest 1 min
A3. Shoulder extension plank hold; 20 secodns x3; rest 1 min - Liked combination of movements. Gonna add these in more. 
B1. Side plank; 20 seconds x4; rest 40 sec - Done. Used a 15# db to held in starfish position. 
B2. Hollow body hold; 20 seconds x4; rest 40 sec - Done. Held 10# plate in hands. Wanted to put more demand on midline. 
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - These were great! Felt good on upper back. 
C2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min - Loved these. Lats felt turned on. 
D1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min - Done, elevated feet. 
D2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min - Done, felt great. 
+
28min EMOM: 
Min 1: 100' Sand Bag Carry 
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Yoke Carry (or barbell, weight should be light) 
Min 4: 20 Sec Side Plank/side 
Fun emom! Not super difficult, but a good midline piece. 

A1. Glute Bridge; 10 reps x 3 sets; rest 30 seconds - Used a 130# band tension to add more resistance. 
A2. Banded Lateral Walk; 15m/leg x 3 sets; rest 30 seconds - Done 
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 3 sets; rest 30 seconds - Used 65# band tension for 20 reps each set. Hamstrings are feeling stronger. 
A4. Banded Side Lying Clam; 12-15 reps x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Done. Used mini bands. 
B1. Single Leg RDL; 10 reps x 3 sets; rest 30 seconds - Used 50#, 50, 70, 70, 70. 
B2. Walking Lunge; 10 steps/leg x 3 sets; rest 30 seconds - Used a 26# kb to make it challenging and test knee. 
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 3 sets; rest 60 seconds - Used a 10" box.
C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 30 seconds
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 60 seconds - Done. Internal rotation is improving on right hip. Getting more functional ROM.
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Went 45min on assault. Held 150 bpm. Breathing felt good. Felt like a conversational pace. 

Used rehab routine for majority of warm up and added some shoulder mobility/activation drills. 

A. Single Arm Db Straddle Z Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - Used 45# (6 reps), 45 (6), 50 (5), 50 (5), 50 (5). Feeling strong OH. Bracing is improving in strict movements. 
+
5 Rounds for Time:
1 Legless RC
12 S HSPUs
12 C2B Pull-ups
8:10. Took a little longer than I wanted. Was gunning for sub 6min. Limiter was LRC. Upper pull got fatigued. Had to take longer transition time each set. Went UB for first three sets of ctb and hspu then broke to see if I could get into next round quicker. Body feels good getting into it, but see what I need to work on going foreword. 
+
(based on tolerance)
Assault 30 Seconds @ 300 watts
Assault 30 Seconds @ 375 watts
Assaut 30 Seconds @ 425watts
rest 90 seconds
x6 sets - Pace was tolerable. Was challenging to hold. Legs endurance was limiter. 

A1. Single Leg DB RDL; 8 reps/leg x 5 sets; rest 30 seconds - Used 50# for each set. Hips felt great, no pinching on right side. Better ROM and control. 
A2. Med Ball Hug Banded March; 90 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Used 50# dball for each set. First three sets was w/ 130# band tension. Glutes got a little spicy, so dropped the band tension to 65# last two sets to maintain march. 
B1. Terminal Knee Extensions with LIGHT band; 20 reps/leg x 5 sets; rest 30 seconds
B2. Single Arm Farmers Carry; 75'/side x 5 sets; rest 30 seconds
B3. Seated ShinBox Switches; 6-8/side x 5 sets; rest 1m - Great combo of movements. Wore training mask to focus on belly breathing. 
+
30min Assault Bike for Max Calorie but based on tolerance and feel - Completed 388 calories and held avg 178 bpm. Not happy with outcome, but I understand this is where I am at right now and focused on getting back on track.  Wasn't going full throttle, stayed back a little to feel it out. No knee pain just weakness. Limters felt like ventilation and muscle endurance in legs. Was having to pause a couple times just to gather myself in order to maintain work, breath, and reduce muscle burn in legs. In my mind I wanted to pick up the pace, but at the same time internal dialogue saying hold back. Mentally wasn't there today. Was also feeling really dehydrated. 

A. Muscle Ups; 3 on the minute for 10minutes (report back on how these feel) - Felt great! Was a good tester w/ dynamic work. No elbow pain. Did a lot of wrist, shoulder and upper back mobility/activation prior. 
+
4 Rounds:
12 Chest to Bar Pull-ups
12 S HSPUs
12 TTB
12 Cal Assault Bike
8:26. This was fun getting back into sports related activity. Felt like I pushed it, but probably had more in me. Breathing and movement economy felt good. No knee or elbow pain.  
+
1 hour of movement work - Did a mixture of rehab exercises and midline strength and endurance. Some slow cyclical work on assault. 

A. Medball hammer Throw; 5 reps x5/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Used 20# medball. 
B1. Banded Front Lever; 30 sec x5, rest 75-90s - Used a 100# band tension. 
B2. Dragon Flags; 6-8 (5 sec eccentric) x5, rest 75-90s - Done. Feeling stronger w/ dragon flags. Was keeping tension and connecting reps. Did 8 reps for all sets. 
C1. Reverse Grip wtd. Dislocated; 8x5; rest 1m (SLOW)
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x5 sets; rest as needed - Completed movements. Shoulder circles are challenging. Used 5# for dislocates. 
+
24min EMOM:
Min 1: 100' Sand Bag Carry
Min 2: 30 Sec Hollow Rock Continuous
Min 3: 100' Yoke Carry (or barbell, weight should be light)
Min 4: 20 Sec Side Plank/side
Completed. Used 95# for front rack carry. Midline felt good. Wasn't super difficult. 

A1. Glute Bridge; 10 reps x 4 sets; rest 30 seconds
A2. Banded Lateral Walk; 15m/leg x 4 sets; rest 30 seconds
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 4 sets; rest 30 seconds
A4. Banded Side Lying Clam; 12-15 reps x 4 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Completed all movements. Hips and legs are feeling stronger each week. 
B1. Single Leg RDL; 10 reps x 4 sets; rest 30 seconds - Used 45# db for each set. 
B2. Walking Lunge; 10 steps/leg x 4 sets; rest 30 seconds - Done.
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 4 sets; rest 60 seconds - Used a 12" Box. No knee pain. Knee flexion ROM is impoving each week. At full ROM now (heel to butt). 
C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 4 sets; rest 30 seconds
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 4 sets; rest 60 seconds - Done. Need to work on hip internal rotation ROM. 
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Assault bike for 40min. Held an avg. 150 bpm. Felt good and breathing felt easy.