A. Split Jerk; 8 singles @ moderate-tough load - 225#, 245, 245, 255, 255, 265, 265, 275. Stayed with more of a moderate load. Hammered technique. 
B. Muscle ups; amrap unbroken - 1 set - 20 reps. Rings started to swing and lost control. Goal is 25 to 30 reps in the future. 
C. Muscle ups; 5 EMOM for 7 min - Done. Did this directly after max set. Shoulders/pecs and tri's were fatigued. 
+
EMOM 20 min:
Odd- 8 S2O 155#
Even- 8 burpee box jumps 20"
+
EMOM 20 min:
Odd- 8 strict hspu
Even- 2 rope climbs (1 legless to start each min) 
+
EMOM 20 min:
Odd- 10 CTB pull ups
Even- 10 k hspu
Loved these emom's. Did each piece back to back. Was a good burner and sweat. Had plenty of time to rest each set. 
+
mobility work 20-30 min - Shoulder and hip work. 

AM
A. Front Rack Walking Lunge Steps; 8/leg x 5 sets; rest 2min - Used axel bar - 145#, 155, 155, 155, 165. 
Threw all of the priority pieces as activation/movement work prior to lunges. 
B1.Single Leg Iso Glute Bridge w Iso Hip Flexion; 20 seconds/side x 3 sets; rest 1min bw sides - Done. Great hip activation drill. 
B2. KB Front Rack Cossack Squats; 8/side x 3 sets; rest 90 seconds - Used 26# KBs for each set. 
C1. Standing active hip flexion from box; 10 reps x3; rest 30 sec
C2. Bridge hamstring curls from 'slideboard'; 10 slow controlled reps
x3; rest 30 sec - Completed both. Love both of them. Hip flexion lift off made my hips feel great in squats. 

PM
Row 1k, into: 
6 RFT: 
10 Clean and Jerks @ 135# 
15 Wall Balls @ 30# 
18:34. Great metcon, struggled on this one. Frustrating that it didn't go as planned, but did what I could for the day. Felt a little off and lungs felt gassed. Did quick singles on C&J, looking back I should of did some TnG on a couple sets. Did either 9/6 or 8/7 on wall balls. 

A1. Close Grip Bench Press @ 21x1; 5-6 reps x 5 sets; rest 1min - 185# x5, 185 x5, 185 x5, 190
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 5 sets; rest 2min - 50# x3 for all sets. 
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min - 26#, 35, 44. Love this mobility exercise on shoulders/pecs. 
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min - 44#, 53, 53. Great exercise.
D Shoudler cars; 5 slow controlled reps on each arm - Done; did these weighted. Felt great on shoulders. 
+
"Madison Triplet" 
16:31. This was fun! Great workout. Mostly breathing was tough. I tried to maintain a faster pace on the run, but slowed down. Focused on following a cadence for burpee sandbag clean. 

A. Plank Cone Reach; 6/arm x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=T4vxT6XBxzE
B1. Stability ball stir the pots; 10 reps in both directions x5; rest 30 sec
B2. Stability ball pulls to pike HS hold; 14 reps x5; rest 30 sec
C1. Band Resisted Leg Scissors; 8 reps/side x 4 sets; rest 1min - https://www.youtube.com/watch?v=N_e42OX6blU
C2. Groin Shifts; 8/side x4 sets; rest 1min - https://www.youtube.com/watch?v=bu9v_GSotew
+
5 min Row @ 2:00
5 min Bike @ 275 watts 
+
3 Sets: 
Row 8min @ 1:55, 1:53, and 1:51, respectively
Bike 2min Easy Recovery 
+
10min Easy Cooldown 

Skipped; been helping family move over the weekend. 

AM
A. Front Squat; build to a max - 315#. Built up to a heavy single. Knee and hip were tight today. On a good note, I haven't squatted this heavy in a few years. Glad to see my strength is improving. Looking foreword to working on this more. 
+
OHS/Rope Climb/Ski Interval From Games 
*follow all standards - 12:09. Had 9 OHSs left. This was a tough one to gauge. Came out reserve the first couple sets. Should of pushed earlier on to finish. 

PM
60min of Easy Movement Work
Hip, shoulder and ankle mobility. 

AM
A.Snatch High Pull + 3 Snatch Grip RDL @ 41x1; 5 complexes; rest 2min - 185#, 185, 205, 205, 205. Used straps each set. 
C. Push Jerk; 3 reps x5 sets; rest 2min - 255#, 265, 275. Felt sharp today. 
+
"Amanda .45" (follow all Games standards as best as you can) - 12:25. Muscle up went great. Snatch singles got slower towards the end. Came out a little aggressive on MUs. 

PM
Movement Work: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters"2

A. Axle bar push press @21x4; 3-4x5; rest 2 min - 195#, 205, 205, 205, 215. Axel bar was definitely a challenge, but liked it!
B1. Overhead barbell carries; 15 seconds x4; rest 40 sec
B2. HS walk; 60 feet AFAP x4; rest 10 sec
B3. Strict hspu; 20 reps AFAP x4; rest 4 min - Great shoulder endurance piece. OH carry was harder than expected. Used 225#, UB on all HSWs, and UB on some sets of HSPUs then went to 10s, 5s, and 3s. 
+
10 rounds for time:
200m Run
10 CTB pull ups
12:24. This was fun workout just to keep things moving at a solid intensity. Went UB on all CTB and tried to maintain initial pace. Running speed felt good, probably could of pushed the pace a little faster on a few sets. 

A1. Close Grip Bench Press @ 21x1; 6-8 reps x 4 sets; rest 1min - 175# for all sets. 
A2. Strict wtd Supinated Grip Pull-up @ 21x1; 3-4 reps x 4 sets; rest 2min - 50# for all sets. 
B. KB arm bar; 5 slow controlled reps x3/side; rest 1 min
C. KB windmills; 5 slow controlled reps x2/side; rest 1 min
D Shoudler cars; 5 slow controlled reps on each arm - Used shoulder movement work as part of warm up. Loved the movements. 
+
Assault Bike 15 Seconds @ 750 watts 
rest 1min 
Run 15 Seconds @ 400m PR pace 
rest 1min 
Row 15 Seconds @ 1:30 pace 
rest 1min 
x5
rest 3min 
x3 total sets - Held pace on each implement with no issues. 

AM
A. Squat Clean; 10 singles - heavier than last week; rest as needed - Used 265-285# for singles. Attempted 300# a couple times and missed. Was catching them in the hole, but fell of shoulders standing up. Feeling stronger and confident again. Been a few years since I pulled this. 
B. Front Squat; 2 reps @ 93% x "FS3"; rest 90sec (FS3 = to failure - but be smart and stop one rep short so you do not have to actually dump the bar) - 265# for 12 sets. Really like these self facilitated strength pieces. Felt like I got better strength work in. 
+
20min Bike/Movement Work - Light breathing work on bike for 20 min and hip work. 

PM
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Squat Snatch @ 155# 
6 Burpees - 4 Rounds
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Squat Clean @ 225#
6 Burpee Over Bar - 3 + 7
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Deadlifts @ 335# 
6 Burpee Box Jumps @ 20" - 4 Rounds
rest 4min 
Assault 2min (increase pace every 30 sec: 250, 300, 350, 400), into: 
4min AMRAP 
4 Thrusters @ 175# 
40 Double Unders - Skipped; ran out of time. 

AM
A. Snatch High Pull (work on vertical extension); 2,2,2; rest 2min - 185#, 205, 205. Used straps. 
B. Snatch Balance x1 + OHS x3; 3 complexes; rest 2:30 - 205, 215, 225. Felt smooth, could of went heavier but hip was a little achy. 
C. Push Jerk; 5x5; rest 2min - 225#, 235, 245, 245, 255 (missed last rep behind in catch)
+
4 Sets: 
Ski 15 Cals 
12 HSPUs 
30' Axle Bar Front Rack Lunge (140#) 
12 C2B 
rest 90 seconds 
Ski 15 Cals 
10 STOH w Axle (140#) 
30' OHWL w Axle 
6 Bar Muscle Ups 
rest 3min 
Subbed ski w/ row. Shoulders felt great, most of the fatigue was breathing.
PM
Movement Work: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters"2

AM
A. Snatch High Pull x1 + Klokov Pull x1; 6 complexes as warm-up - Liked that this was programmed. These pulling complexes have been helping with finishing pull. 
B. Hang Squat Snatch + Squat Snatch; 6 complexes building to a tough set - 185#, 185, 195, 195, 200, 205 (failed snatch), 210. Felt so much sharper and stronger during pull. 
C. Back Sqaut (no box/bands); 2 reps x 6 sets; rest 3min bw sets - 275#, 295, 315, 325, 335, 335. Feeling stronger but main issue is confidence with heavy loading on knee and hip.  
D. Isometric Glute Bridge w Hip Flexion Pulses; 8 reps/side x 3 sets; rest 90 seconds - Done. 

PM
21-15-9
Power snatch 115#
thruster 115#
30-30-30
Wall Ball @ 30#

15:48. This was a fun workout! Thought it was gonna go a little better. Redlined early because I pushed too fast on the set of 21. Low back and right knee got really tight. Was getting out of breath and really uncomfortable. Never felt like I couldn't breath in a workout. Need more if this barbell conditioning. Gonna start working in more wall balls during warm ups to get more energy efficient with the 30# med ball. 

A. SA Strict DB Press; 8/arm x 4 sets; rest 2min - 50# across sets. 
B. Strict C2b Pull-ups; 8 reps x 4 sets; rest 2min - Done. Last set I couldn't maintain 8 reps in a set. Was loosing ROM at the top. 
+
3 Sets: 
3min Row @ 2:00min pace 
15 Sec Hand Stand Hold, into: 
15 DB STOH @ 50# 
+
3 Rounds: 
3min Bike @ 275 watts 
15 Ring Dips 
+
3 Rounds: 
3min Run @ easy pace 
22 Seconds Support Hold 
12 Sec Bottom of Dip Hold 

Loved this piece. Shoulders got fatigued but was able to do movements UB. Breathing felt efficient and sustainable. 

AM
A. Hang Squat Clean and Jerk; 1.1 x 5 sets; rest 20 sec; rest 2:40 - 225, 245, 255, 265, 275. Felt dialed and sharp today. Missed 275# last week, so it felt good getting it up.  
B. Thruster; 2 reps x 5 sets; rest 2min - 205#, 215, 215, 225, 225. Missed 235#, felt like I had no speed coming out of squat.  
C. Banded HSPUS; 7 sets of 7 reps; rest as needed (ensure reps are FAST) - Used 30# band tension. Shoulders felt strong and positioning was great. 
D1. Squat Drop Catches w Bands; 3 reps x 4 sets; rest 30 seconds 
D2. Static Jump from High Box; 3 reps x 4 sets; rest 30 seconds 
D3. Band Assisted Jumps; 3 reps x 4 sets; rest to full recovery 
Liked plyo work. 
+
3 Rounds for Time
10 DB Power Cleans @ 60# 
30' OH Walking Lunge 
15 TTB 
4:54. Pushed the pace b/c shoulders weren't super fatigued. DB cleans got my grip. 
rest 1min 
3 Rounds for Time: 
10 DB Power Snatch (1 db, alternating) 
30' OH Walking Lunge 
15 BMU 
8:01. Broke BMUs to 3's to stay moving. Shoulder and tricep fatigue was limiter. 


PM
movement work: 
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through: 
C1. Handstand Walk; 12 meters 
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters
Loved all the movement work today. 

A. Single Leg Body Saw; 8/side x 3 sets; rest 90 seconds 
B. Forward Plank Rotations;8/side x 3 sets; rest 90 seconds - Like both midline pieces. Been trying to add more of this into some training days. 
C1. Tuck front lever hold; 20 secodns x3; rest 40 sec
C2. Assisted german hang; 20 seconds x3; rest 40 sec - Done. Loved this complex. 

+
3 min Row @ 2:00
3 min Bike @ 275 watts
+
2 sets:
1 min Row @ 1:33
1 min Bike @ 275 watts
1 min Ski @ 2:07
+
4 sets:
2 min Row @ 1:43
1min Bike @ 275 watts
1min Ski @ 2:05
+
2 sets:
1 min Row @ 1:33
1 min Bike @ 275 watts
1 min Ski @ 2:07
+
5 min Bike @ 275 watts 

Row pace got the best of me. Had to dial it back to 1:35 split and 1:50 pace because it wasn't sustainable. Legs got really fatigued and breathing was tough to maintain. Had to train at my buddies place and it was 100 degrees out. All other implements and paces went good 

A. Snatch High Pull x1 + Klokov Pull x1 + Snatch x1; 8 complexes adding load each set; rest as needed - 135#, 145, 155, 165, 165, 175, 175, 185. Liked the snatch work. Need to work upper back more. High pull was challenging. 
B. Box Back Squat w Chains; 6,4,2,1,1,1; rest 2-3min - 255#, 265, 275, 295, 305, 315. Used 60# band tension. Set box slightly below parallel. 
+
15-12-9: 
Power Clean @ 205# 
36-24-12: 
Wall Balls @ 30# 
30-20-10: 
Assault Cals 
13:48. Did singles across power cleans. Broke wall balls in sets of 2-3. Held 65+ RPMs on AB. Wall balls got my legs and breathing. Should of cycled singles quicker on BB. 

AM
A. Barbell Strict Press; 5,4,3,2,1; rest 2min bw sets (building close to max) - 135#, 145, 155, 160, 165. Need to work on creating more tension through midline and upper body. 
+
5 Rounds for Time: 
8 UB Axle STOH @ 165#
30' OH Axle Carry 
6 Muscle Ups 
50 DU 
12:13. Shoulders and breathing felt limited. Struggled with grip on Axle bar. Tried mix gripping on the last set to pull and it worked much better when grip was fatigued. 
PM
A. Jump Back Start; 3 reps; https://www.youtube.com/watch?v=RJVT4-g2Ju0
B. Half Kneeling Lateral Start; 3/ea way; https://www.youtube.com/watch?v=RQmXt8YteQI
C. Half Kneeling Bound to Stick; 3/ea way; https://www.instagram.com/p/856HxTzGne/
D. Half Kneeling Bound to Lat Jump; 3/ea way; https://www.instagram.com/p/9Bz6c8zGiG/
Like this speed and agility work!+
Assault 40 Seconds @ 500 watts 
Assault 20 Seconds @ easy pace 
x20 
Had to push everything to one big session. Held wattage to 400+ watts. 

A. Clean Pull; 3,3,2,2; rest as needed - 315#, 325, 345, 345. Used weightlifting straps. Back and pulling position felt strong. Did more glute activation and hamstring work. Setup felt better. 
B. Squat Clean from Blocks (at knee); 5 tough doubles; rest 2min - 225#, 245, 255, 265, 275. Catch felt better on knee this week. Spent more time warming up knee in bottom position. 
C1. Clean grip deadlift (no tempo); 6 sets of 2 reps; rest 2 min - 345, 355, 365, 375, 375, 385. Didn't use a belt. 
C2. Front Squat (no tempo); 6 sets of 2 reps; rest 2min 
+
3 Sets: 
6 UB Power Clean @ 205# 
12 Sec Assault Bike Sprint @100%
rest 3min bw sets 
+
3 Sets: 
6 UB Power Snatch @ 155# 
12 Sec Assault Bike Sprint @ 100% 
rest 3min 
Had to train at home today. Subbed the AB with row. Low back got spicy. Was able to do everything TnG, but got tough. 

AM
A. Hang Squat Clean and Jerk; 1.1 x 4 sets; rest 20 sec; rest 2:40 - 245#, 245, 255, 260, 265, (Failed 275#).
B. Thruster; 3 reps x 4 sets; rest 2min -185#, 205, 210, 215 (Failed 225# twice). Din't have enough speed coming out of squat. 
C. Banded HSPUS; 8 sets of 5 reps; rest as needed (ensure reps are FAST) - Used 30# band tension. Positioning in shoulders felt great today. 
(follow this video for B1-3: https://youtu.be/LYSgmXQILwM )
D1. Squat Drop Catches w Bands; 3 reps x 3 sets; rest 30 seconds
D2. Static Jump from High Box; 3 reps x 3 sets; rest 30 seconds
D3. Band Assisted Jumps; 3 reps x 3 sets; rest to full recovery
Like plyometric work. This was different and haven't tried these exercises before. +
3 Sets:
10 DB Power Cleans @ 60#
30' OH Walking Lunge
15 TTB
10 DB Power Snatch (1 db, alternating)
30' OH Walking Lunge
15 BMU
rest 4min bw sets to ensure quality reps
4:40, 4:45, 4:45. Was tougher than expected. Focused on smooth transitions and quality work. OH lunge was tough on shoulders.


PM
movement work:
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through:
C1. Handstand Walk; 12 meters
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters
Loved all this movement work. 

A. Hang Snatch Pull + Snatch Pull; 4 complexes; rest as needed - 225#, 235, 245, 245. Used straps on this. Pull and shrugs felt great. Definitely feel like I need more of this type of snatch pull work. 
B. Hang Squat Snatch x2 + OHS x3; 6 complexes; rest as needed - 185#, 185, 185, 195, 195, 195. Attempted 205# and failed 2nd snatch. Grip and finishing pull was an issue. 
C. Box Back Squat w Chains; 3-4 reps x 5 sets; rest 3min - 255#, 255, 265, 265, 275. Set box below parallel and used 130# band tension. 
+
6 Rounds: 
12 TTB 
30' UB HSW 
5:34. Limited with local fatigue in hip flexors during TTBs. HSWs felt fast and efficient. 

AM
A. Barbell Strict Press; 3 reps x5sets; rest 2min bw sets 
+
For Time: 
50 C2B
40 SHSPUs 
30 Muscle Ups 
8:58. Went 35/5/5/5 on CTB, 15/10/5/5/5/4/4/2 on SHSPUs, and 5/4/3s across for MUPs. Felt great up till MUPs. Delta and triceps were really fatigued at this point. Broke more on the MUPs than I had planned to. 

PM
A. Side to Side Line Hops; 20 reps AFAP x4 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 4 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 4 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 4 sets; rest as needed (be springy off feet, no dipping of shoulders) 
Completed. Love all the speed and agility work. Enjoy doing these athletic bounding pieces. 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x30
380 cals. Held wattage across. Was able to stay above for most of intervals. Breathing felt great. 

A. Squat Clean; build to a tough single, then perform 4 singles @ 95% - Built to 290# and performed singles @275#. Felt strong and sharp today. Haven't pulled this much in a while. No fails leading up to 290#. Missed 300# but was close. https://youtu.be/ud7-cdw5_Pw
B1. Clean grip deadlift @ 21x1;3,2,1,3,2,1; rest 2 min - 335#, 355, 375, 345, 365, 385
B2. Front Squat @ 21x1; 3,2,1,3,2,1; rest 2min - 245#, 265, 285, 255, 275, 285
+
Aerobic Maintenance Work: 
3min Row @ 130 BPM 
3min BIke @ 130 BPM 
3min Run @ 130 BPM 
3min Row @ 160 BPM 
3min BIke @ 160 BPM 
3min Run @ 160 BPM 
3min Row @ 1:30 BPM 
3min BIke @ 130 BPM 
3min Run @ 130 BPM
Great breathing and sweat session. Was averaging 150bpm. 

A. Push Press; build to a max - 250#. Its been a while since I've maxed out here. Felt great in and sharp today. Want to get my shoulders stronger going foreword. https://youtu.be/qOMuL5To09M (only got 245# on film)
+
(you've done this test before but I have changed the order to challenge the local systems more) 
10-20-30-40: 
Assault Cals 
C2B 
K HSPUs 
13:59. This was tougher test with the change of order. The last bike I had to back off a bit b/c I started to spill over. HR got jacked up and breath was limited. Came out a little aggressive and payed for it during the round of 40 was rough. Fun ventilatory gymnastic work. 

A. Strict TTB; accumulate 40 reps - Completed in sets of 8. Like these strict gymnastic pieces. 
+
(testing 2k next week) 
Row 1000m @ 1:53
rest 1min 
x3
rest 4min 
Row 750m @ 1:47 
rest 90 seconds 
x3 
rest 4min 
Row 500m @ 1:41 
rest 2min 
x3 sets
This went better than last week. Had to adjust 500s to 1:44. Legs got really fatigued and burning. 

A. Squat Snatch; 1.1.1 x 5 sets; rest 20 sec; rest 2:40 (all bw 215-225#) - 205#. Was really sloppy today. Elbow was tight OH. Focused on keeping shoulders active in catch position. 
B. Front Rack Walking Lunge; 12 total steps x 3 sets; rest 2min - 185#, 205, 225. This was tough on hips.
C. Deadlift; 3 reps on the min for 7min @ 315# + - 315#, 325, 335, 345, 355, 365, 375. Built 10# each min. Felt strong. 
+
(one that Ryan did - you can compete on - push yourself)
For time:
20 power snatch 95#
500m row
20 power clean and jerk 95#
500m row
5:36. This was a fun chipper and a little bit of a burner. I had more left in me, should of pushed a little harder on first 500 and went UB on to C&J. Was worried that I was gonna blow up lungs.  

AM
A. Squat Clean; 4 singles @93% 1rm; rest as needed - 275#. Knee was really tight. Getting confidence in the catch. 
B1. Clean grip deadlift @ 21x1; 4,4,4,2,2,2; rest 2 min - 315#, 315, 315, 335, 335, 335
B2. Front Squat @ 21x1; 4,4,4,2,2,2; rest 2min - 225#, 235, 235, 245, 245, 245. Been loving these strength pieces and tempo work. Legs and back are feeling stronger. 
C1. Slideboard Hamstring Curls; 8 reps x 5 sets; rest 60 seconds (slow and controlled) 
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 5 sets; rest 90 seconds - Loved this hip and hamstring work. 
+
mobility work 20-30 min - Hip and ankle mobility. 

PM
Row Sprints 15 Sec @ 100% effort 
rest 2:15 
x12 sets
(rest 4min after set 6) - 500-600 watts each set. 
+
mobility work 20-30 min - Shoulder and hip mobility. 

A. Push Press; 2 reps x 6 sets; rest as needed - 215#, 215, 220, 220, 225, 230. Was feeling great today. Had a solid warm up on shoulder/hips and was feeling sharp. 
B1. Strict Behind the neck pull-up; 8-10 reps x 5 sets; rest 1min - 10 reps, 10, 10, 8, 8. Elbow felt better this week. Worked on pinching shoulders and keeping lats activated. 
B2. Weighted Ring Dip; 1-2 reps x 5 sets; rest 2min (as heavy as you can go) - 80# x2, 90 x1, 95 x1, 95 x1, 95 x1. 
+
12min AMRAP: 
10 C2B 
50' Reverse Weighted Bear Crawl 
10 S HSPUs 
50' Hand over Hand Sled Drag 

4 rounds. Transitions and set up into weighted crawl took a lot of time away. Was a good shoulder endurance piece. 

A. Plate Pinch Carry; 75' AHAP x 5 sets; rest as needed - 35# for all sets. 
B. Hanging Knee Tuck to Knee Extension; 8 reps x 4 sets; rest 1min - Done. 
C. Planche Lean (as aggresive as possible); 20 sec x 5 sets; rest as needed - Done. Wrists were a light tight today. Elbow had no issues. 
+
Row 1000m @ 1:54
rest 1min 
x3
rest 4min 
Row 750m @ 1:48 
rest 90 seconds 
x3 
rest 4min 
Row 500m @ 1:42 
rest 2min 
x3 sets

500m split was tough to hold. Adjusted pace to 1:44. Paces were really challenging, but managed to hold a majority of it. 

A. Squat Snatch; 1.1.1 x 4 sets; rest 20 sec; rest 2:40 (all bw 205-215#) - 205 for all sets. Was missing some reps on each set out in front, but completed all 3 singles. Positioning felt like crap. Body feels good just felt off today. Positioning in catch was biggest issue. 
B. Back Squat; build to a tough triple - 315#. Worked up quick. Everything felt heavy today. 
+
For Time: 
30-20-10: 
Deadlift @ 60# 
Cal Row 
Deadlifts @ 245# 
10:10. Little slower than I was anticipating. Low back blew up and broke the deadlifts more than planned. 

AM
A. Barbell Strict Press; 5x5; rest 2min bw sets - 135# across sets. Shoulders were tight today. 
B. Strict deficit (4") hspu; 15 for time x5; rest 3 min - 90 sec each set. Broke 8/7 across sets.  
C1.Weighted pull ups; 2-3x6; rest 10 sec 
C2. CTB pull ups; 17 AFAP x6; rest 10 sec
C3. Muscle ups; 6 AFAP x6; rest 4 min
Good gymnastic session. Elbow felt good. All sets UB and used 60# for wtd. pull up. 

PM
A. Side to Side Line Hops; 20 reps AFAP x 3 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 3 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 3 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 3 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x20

AM
A. Squat Clean; 6 singles @90% 1rm; rest as needed - 265# for 5 reps and hit 275# for 1 rep. Pull felt strong. Bar was crashing on shoulders in catch. Had to fight to get up. 
B1. Clean grip deadlift @ 21x1; 5,5,5,3,3,3; rest 2 min - 295#, 295, 295, 315, 315. Felt strong. 
B2. Front Squat @ 21x1; 5,5,5,3,3,3; rest 2min - 225#, 225, 225, 245, 245, 245. Bottom position felt great. No aches and pain. Solid strength session. 
C1. Slideboard Hamstring Curls; 8 reps x 4 sets; rest 60 seconds (slow and controlled)
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 4 sets; rest 90 seconds - Done. Liked the hammy work. 
+
mobility work 20-30 min

PM
Row Sprints 15 Sec @ 100% effort
rest 2:15
x10 sets 
520watts, 520, 509, 516, 509, 536, 513, 520, 516, 520. 
+
mobility work 20-30 min

A. Push Press; 3 reps x 6 sets; rest as needed - 185#, 195, 205, 205, 215, 225 (tried twice and got 2 reps out of both). Elbow was a little achy OH today, but felt better after some OH mobility and serratus activation. Overall strength felt good. 
B1. Strict Behind the neck pull-up; 6-8 reps x 5 sets; rest 1min - 8 reps for each set. Still not my favorite exercise, but working on it. Elbow was a little aggrevated first couple sets up pull up, but started feeling a little better after working in pec openers and lat activation.
B2. Weighted Ring Dip; 2-3 reps x 5 sets; rest 2min - 65# x3, 65 x3, 70 x3, 75 x2, 80 x2. No problem on dips, felt strong. 
+
10 Sets: 
20 Sec Reverse Weighted Bear Crawl 
10 Strict HSPUs 
20 Sec Hand over Hand Sled Drag 
10 Ub C2B Pull-ups 
rest 2min 

Harder than last week. Shoulders hit the wall starting round 7. Bear crawl made it challenging. C2B was no problem. Used #135 for sled drag and 95# for crawl. Great shoulder endurance session. 

A. Plate Pinch Carry; 50' AHAP x 5 sets; rest as needed - 35# for all sets. Liking the grip training. 
B. Hanging Knee Tuck to Knee Extension; 8 reps x 3 sets; rest 1min - Hips felt great. Did slow and controlled negatives. 
C. Planche Lean (as aggresive as possible); 20 sec x 4 sets; rest as needed - Wrist and elbow were good. Liked midline work today. 
+
(2k prep) 
Row 1000m @ 1:51 pace 
rest 1min 
Row 750m @ 1:46 pace 
rest 1min 
Row 500m @ 1:41 pace 
rest 4min 
x3 total sets 

This tore my legs and lungs up. Held 1:56, 1:51, 1:46. Did this at home and it was super hot. This almost had me puking. Had to take little longer rest break between the last couple sets. Conditioning has not been feeling great on the rower lately. Trying to find my groove. 

A. Squat Snatch; 7 singles as heavy as possible - 205#, 205, 205, 215, 215, 215, 225 and failed a few times. Dropped to 220# and caught it, but elbow felt funny and bailed out. Frustrating because its there, but getting more consistent again. Just need confidence and build shoulders. 
B. Back Squat; 3 reps x 8 sets; rest 2:30 bw sets - 275#, 295, 295, 295, 305, 305, 305, 315. Little ran down from the weekend.  
+
3 Sets: 
30 DB Snatch @ 50# 
30 Cal Row 
30 Deadlifts @ 225# 
rest 5min bw sets 
*goal is all 3 sets are withing 10 seconds of eachother - be sustainable 

4:40, 4:48, 4:50. Was short on time. Only rested 3 min between sets. Low back got it good on this. UB on all DB snatches. Broke 5-8 reps tng on deadlifts. 

AM
A. Barbell Strict Press; 5x5; rest 2min bw sets 
B. Strict deficit (4") hspu; 15 for time x5; rest 3 min
C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 17 AFAP x6; rest 10 sec
C3. Muscle ups; 6 AFAP x6; rest 4 min

PM
A. Side to Side Line Hops; 20 reps AFAP x 3 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 3 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 3 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 3 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x20

Ended up having to skip today. Had a late night and no sleep. Want me to make up next Saturday? 

AM
A. Squat Clean; 7 singles @85% 1rm; rest as needed - 255#. Knee and hip felt good today catching. 
B1. Clean grip deadlift @ 21x1; 6,6,6,4,4,4; rest 2 min - 255#, 265, 275, 300, 315, 315. Back felt strong today. This complex was challenging and really had to push. 
B2. Front Squat @ 21x1; 6,6,6,4,4,4; rest 2min - 185#, 205, 205, 225, 225, 225. Loved the pause work. Hip and knee felt great on this. Was focusing on being explosive at the bottom.
C1. Slideboard Hamstring Curls; 8 reps x 3 sets; rest 60 seconds (slow and controlled) 
C2. Rear Foot Elevated Single Leg Squat Jumps; 6 reps/leg x 3 sets; rest 90 seconds - Completed. Liked these! 
+
mobility work 20-30 min - soft tissue work on quads and scap. Joint distractions and Pail/Rails on hips

PM
Row Sprints 15 Sec @ 100% effort 
rest 2:15 
x8 sets 
Maintained 500-540 watts per set. +
mobility work 20-30 min - worked hips and shoulders 

A1. Strict muscle ups; 4 reps x5; rest 1 min - All sets UB. Paused at the bottom to avoid swing and stick to "regional standards." Felt great here. 
A2. Weighted Ring Dip; 3-4 reps x 5 sets; rest 2min - 53# x4, 60 x4, 60 x4, 60 x4, 60 x3. 
B. Legless Rope Climb; 7 climbs for time - 1:57. Hit 5 reps first minute and arms blew up. Used leg drive till last two, then had to use kipping style. 
+
10 Sets: 
10 Strict HSPUs 
20 Sec Reverse Weighted Bear Crawl 
10 Ub C2B Pull-ups 
20 Sec Hand over Hand Sled Drag 
rest 2min 

Stayed with a good pace and held 2 min on/off. All movements UB. Used 70# ext load on bear crawl and 135# for sled drag. Good shoulder endurance piece. 

A. Plate Pinch Carry; 50' AHAP x 4 sets; rest as needed - 35# for each set. Just couldn't hold onto the 45# bumper for full distance. 
B1. Single Leg Supine Leg Whip; 10 reps/side x 5 sets; rest 45 seconds 
B2. Side Plank on Ring; 20 sec/side x 5 sets; rest 90 seconds - Done. Hips felt great after. 
+
(2k prep) 
Row 1000m @ 1:52 pace 
rest 1min 
Row 750m @ 1:47 pace 
rest 1min 
Row 500m @ 1:42 pace 
rest 4min 
x3 total sets 

1:52, 1:47, 1:42, 1:52, 1:50, 1:47, 1:57, 1:51, 1:47. This was rough today. Low back was a little jacked up from yesterday's sesh. Wanted to quit after the first set, but finished out and dialed it back on splits.  

A. Squat Snatch; 1.1.1 x 5 sets; rest 15 seconds; rest 2min - 185#, 195, 200, 205 (failed 3 rep), 205. Trying to get more consistent and confident. Little flat today. 
B. Back Squat; 4 reps x 6 sets; rest 2:30 bw sets - 275#, 275, 275, 275, 275, 275. Left hip was feeling wonky. Great strength sesh.  
+
10 Sets: 
10 DB Snatch @ 60# 
10 Deadlift @ 265# 
10 Cal Row 
rest 2min 
(rest 4min bw sets 5-6) 

1:20, 1:20, 1:30, 1:28, 1:35, 1:30, 1:34, 1:39, 1:40, 1:38. Was a eager in the begginning and should of pulled back. Tried holding consistent splits. Did some sets of deadlifts UB and broke most up b/c low back blew up. 

AM
A. Single Arm DB Push Press @ 41x1; 4-5 reps x 5 sets; rest 1min bw arms - 50# for 5 reps each set.
B. Strict deficit (2") hspu; 15 for time x5; rest 3 min - 1:10, 1:15, 1:30, 1:30, 1:45. This was rough today. Shoulders were just giving out and a little achy. Broke on all sets to avoid burning out. 

C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 15 AFAP x6; rest 10 sec
C3. Muscle ups; 5 AFAP x6; rest 4 min - Volume was challenging. Liked the push on this. Stayed UB for all sets and used 45# for weighted pull up. 
D. Bent Knee Hollow Rocks; accumulate 2min - Broke it up 40 sec, 30, 30, 20. Been adding these in a couple times a week for auxiliary work. 

PM
A. Side to Side Line Hops; 20 reps AFAP x 2 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 2 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 2 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 2 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 

x15 

Liked the agility work. Needed train at home today. Subbed row intervals 1:50 split on and slow spin off.