A1. Squat Clean; 5 reps @ 135# x 4 sets; rest 10 seconds
A2. Thruster; 15 reps @ 95# x 4 sets; rest 20 seconds
A3. Wall Balls; 25 reps x 4 sets; rest 3-4min bw sets - Forgot how it feels to have jelly legs. Need to get my muscular endurance back up on legs. Did first set tng on cleans and singles for last three sets. UB on all thrusters and wall balls. Knee didn't get aggravated from volume. Need to work on breathing w/ barbell movements. 
+
15min Row @ 2:00 pace
15min Run @ easy pace
15min Bike @ 275 watts
15min Row @ 2:00 pace - Breath felt heavy. Was low energy today. Wa able to maintain split on row last set. Was out of gas. 

TTT Camp

TTT Camp

TTT Camp

A. Power Clean; 3.1.1.1 x 4 sets; rest 5 sec; rest 2min - 185#, 205, 205, 205, 215. Pull felt fast and strong. Was receiving in a higher position. Focused on finishing pull. B. Cossack Squat (slow and controlled); 6-8 reps/leg x 3 sets - Used a 35# kb for sets of 8. 
+
8 Sets: 
10 Burpees 
15 Cal Assault 
10 Thrusters @ 65-95# based on how knee feels 
10 TTB 
40 Double Unders 
rest 60 seconds bw sets 
(rest 5min bw sets 4-5) - Maintained sub 3min each set. Stayed consistent pace throughout. Did thrusters at 95#. Fast transitions and good belly breathing. +
Knee Work/Breathing and Meditation work - Some PT work, midline strength, and mobility. 

A1. Bent Knee Hollow Hold; 20 sec x 5 sets; rest 40 seconds 
A2. Arch Body Hang from Pull-up Bar; 20 sec x 5 sets; rest 40 seconds - Done. 
B1. Tuck Front Lever; 12-15 sec x 5 sets; rest 45 seconds 
B2. Side Plank Arch ups; 10 reps x 5 sets; rest 45 seconds - Done. 
+
12min Row @ 1:56 pace 
12min Run @ easy pace 
12min Bike @ 300 watts 
12min Row @ 1:56 pace - Done. Didn't maintain pace on row. Legs and low back got fatigued. Ran on Trueform, blew up my hammies.

30min Warm-up - Done. Some mobility and dynamic movements. Did some barbell cycling practice. +
Open Workout 13.4 (TTB/CJ) - 97 reps. Barbell cycling felt sloppy and got me out of breath. Grip got fatigued too. 
rest 10min 
6 Rounds for Time: 
10 Power Snatch @ 75# 
12 C2B Pull-ups - 6:31. Broke all snatches 5/5 and UB on first set of C2B then broke 7/5 to keep it moving. Forearm pump on this.  

Knee PT Work + Jumping/proprioception work - soft tissue, joint mobilization, dynamic movements, and banded work. 
+
30 Sec Row @ 1:42 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pac 
30 Sec Rest 
x15 sets - Breathing felt great. Energy felt great today and held pace with no issues. Ran on Triform   

Participated in a rowing clinic after coaching today. Worked on efficiency, technique and breathing. 

A. Split Jerk; 10 singles @ slightly heavier load than last week - Started at 225# and worked up to 265# for some singles. 
B. Push Press + Push Jerk + Split Jerk; 6 complexes adding load each set; rest 2min - 165#, 185, 195, 200, 200,  205. Felt strong, probably could of kept building. 
C. Strict Muscle Ups; accumulate 20 for time - 4:07. Opened up with 6 reps and went to doubles and singles from there. Strength endurance was limiter. 
+
3min AMRAP:
3 Muscle Ups
6 CJ @ 135# - 4+3. UB on all mup's. Did fast singles on CJ. Weight was moving easy. Fast transitions. Should of went Tng on some sets.  
rest 4min on AB
5min AMRAP:
8 C2B
8 Strict HSPUs - 6 rounds. UB on all movements. Felt smooth and dialed in. 
rest 4min on AB
7min AMRAP:
6 Power Snatch @ 115#
12 TTB - 5 + 3. All singles on PS and broke 7/5 for all TTB. Got a little spicy. 
+
C1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec - 35# for all sets. 
C2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec - 53# for all sets. 
D. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3sets; rest 45 sec - 20# for all sets. 

Had a long day of coaching on Wednesday and had low energy, so pushed training to Thursday.  

A1. Front Squat @ 2020 tempo; 2-3 reps x 5 sets; rest as needed (slightly heavier than last week) - 185#, 195, 205, 215, 225 for sets of 3. Was tough, feeling stronger each week. No knee pain. 
A2. Stagered Stance Jump to Box; 5/leg x 5 sets; rest as needed (continue to aim to be more explosive on this) - 24" box for each set. 
B1. Single leg wall assisted good mornings; 6/leg x 5 sets; rest 30 seconds - 95# across sets. Was getting better ROM. 
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 5 sets; rest 60 seconds - Done. Held extension for 2-3 seconds/rep. 
+
10min Row @ 1:58 pace - Held on to pace. Averaged 1:57 split. 
into: 
10min AMRAP: 
30 Double Unders 
20 Wall Balls 
10 Deadlifts @ 225# - 4 + 45. Goal was 5 rounds, so not too far off. Broke deadlifts up 5/5. Didn't want low back to blow up going back on the rower. Should of pushed it harder. Wall balls felt smooth and was going UB. Transitions were slower than I wanted. Was trying to catch breath.
into: 
10min Row @ 1:58 pace - Fell off pace and averaged 2:00 split. Felt like I had no drive in legs. Pushed the last 5 min to a tough effort. Was just trying to catch breath and find power in legs first couple minutes rowing.  
+
Knee Work/Breathing and Meditation work 

A1. Bent Knee Hollow Hold; 20 sec x 4 sets; rest 40 seconds 
A2. Arch Body Hang from Pull-up Bar; 20 sec x 4 sets; rest 40 seconds - Done. Used 10# OH for hollow holds to make it more challenging. Still felt easy. 
B1. Tuck Front Lever; 12-15 sec x 4 sets; rest 45 seconds 
B2. Side Plank Arch ups; 10 reps x 4 sets; rest 45 seconds - Done. Was able to get 15sec each set and used 18" box. 
+
10min Row @ 1:56 pace 
10min Run @ easy pace 
10min Bike @ 300 watts 
10min Row @ 1:56 pace 
Low back was tight from last couple training sessions. Held 2min split on row. Pace was too aggressive to maintain. Ran outside today. Was definitely an easy pace. Pushed it on bike and held pace, was out of breath towards the end. Row felt crappy today. 

A. Power Clean from Blocks + Front Squat; 1.1 x 5 sets; rest 20 sec; rest 2-3min (heavier than last week) - 165#, 185, 185, 185, 205. Patella was a little tight today. Was feeling great today so pushed it on the weight this week. 
B1. Single leg power clean to toe off; 5/leg x 5 sets; rest 30 seconds - 95# for all sets. 
B2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 5 sets; rest as needed - 26# for all sets. Great stretch on pecs. 
C1. Single leg DB RDL to power snatch; 8/side x 5 sets; rest 30 seconds - 40# for all sets. Lighter on last week to work on better control and explosiveness. 
C2. Turkish Get-up; 1/side x 5 sets; rest 60 seconds - 70# for all sets. 
+
Open Workout 15.4 (power clean/hspus) 
*dont attack this too hard, just get a feel for everything and stay consistent...then give feedback on how this felt compared to when you did this originally so I know how to gauge where you are at in your training. 
135 reps. Was really happy with this. Kept it slow and steady in the beginning. Pushed a little harder towards the end, whoops. Felt that competitive edge. 

Knee PT Work + Jumping/proprioception work - Did some light 1 1/4 goblet squats, mini band work, box jump step downs, lateral hops over hurdle, and depth jumps. Focusing on eccentric quad strength and bounding to strengthen tendon. 
+
30 Sec Row @ 1:42 pace 
30 Sec Rest 
30 Sec Bike @ 500 watts 
30 Sec Rest 
30 Sec Run @ 1mile pace 
30 Sec Rest 
x12 sets - Breath and focus felt great. Stayed on pace the whole time. Used truform. No issues w/ knee during run. 

A. Split Jerk; 10 singles @ moderate to tough load based on feel - 225# for all reps. Felt real solid and was going up easy. Footwork was fast and felt great getting under some weight. https://youtu.be/3AdJDIcGI8w
B. Strict Muscle Ups; accumulate 15-20 reps - Completed 20 reps for sets of 2-3reps. 
+
15-12-9-6-3: 
Clean and Jerk @ 115# 
C2B Pull-ups 
Strict HSPUs - 9:10. Felt slow. First time doing this kind of work since surgery whooped me. Got a little frustrated b/c I feel like I am so far off, but reminded myself this is where I am at now. 
rest 10min 
3 Rounds for Time: 
15 K HSPUs 
10 Power Snatch @ 75# 
5 Muscle Ups - 4:56. Felt like I was moving slow and shoulder was getting aggravated. Finished and did what I could. 
+
C1. KB 1-arm OH Carry - 2 x 60sec continuous; rest 30sec 
C2. KB 1-arm Farmers Carry - 2 x 60sec continuous; rest 30sec 
D. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 2 sets; rest 45 sec
Skipped b/c of shoulder. Did some scap work and mobility. 

A1. Front Squat @ 2020 tempo; 3-4 reps x 5 sets; rest as needed (slightly heavier than last week) - 145# x4, 165# x4, 175# x4, 185# x3, 185# x3. Was feeling stronger today. Tough, but still got more left in the tank. Mainly getting confidence in knee.  
A2. Stagered Stance Jump to Box; 3-4/leg x 5 sets; rest as needed (continue to aim to be more explosive on this) - 20" box for all sets. 
B1. Single leg wall assisted good mornings; 6/leg x 4 sets; rest 30 seconds - 95# for all sets. 
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 4 sets; rest 60 seconds - Done. Like these super sets w/ unilateral work. Hamstrings been feeling stronger. 
+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders 
24 Wallball
12 Deadlifts @ 225-255# 
Rest 4-5min
x4 rounds - 1:56, 2:02, 2:10, 2:10. Was not able to hold prescribed RPM's after first set (did 58/60/62/64/66/68). Got toasted and HR was jacked up. Felt like I ran out of gas towards the end on the AB. Did all doubles and wall balls UB. Deadlifts smoked me the most. Haven't been pulling that weight with breathing rate, so I was feeling it. Happy to get back into it. 

A1. Shoulder Extension Stretch; 60 sec x 2 sets; rest RAN 
A2. Smash Medial Quad (midlde of thigh) - 60 seconds x 2 sets; RAN
B1. GHD Thoracic Stretch; 60 sec x 2 sets; RAN
B2. Couch Stretch - 60 sec/leg x 2 sets; RAN
C1. Shoulder Sleeper Stretch; 60 sec/side x 2 sets; RAN
C2. Twisted Lizard - 60 sec/leg x 2 sets; RAN
D1. TFL / Piriformis Smash; 60 sec/side x 2 sets; RAN 
D2. Seated Hip Ext Rotation Stretch - 60 sec/side x 2 sets; RAN - Loved this routine. Felt great. Hips have been feeling tight getting back into training. 
+
6min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders - 6 rounds 
rest 6min 
6min Assault Bike for Max Cals - 86 cals 
rest 6min 
6min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders - 5 + 2
rest 6min 
6min Assault Bike for Max Cals - 82 cals. Breathing was not dialed in today. Got out of breath and legs were fatigued. Pushed on each piece. 
+
PT work (light jumps, side to side work, etc.) - broad jumps, single leg line hops, skiers. 

A. Power Clean from Blocks + Front Squat; 1.1 x 5 sets; rest 20 sec; rest 2-3min - 135#, 135, 145, 155, 165. https://youtu.be/36Bon-9o6yA
B1. Single leg power clean to toe off; 4/leg x 5 sets; rest 30 seconds - 95# across sets. 
B2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 5 sets; rest as needed - 26# for all sets. 
C1. Single leg DB RDL to power snatch; 6/side x 5 sets; rest 30 seconds - 50# for all sets. 
C2. Turkish Get-up; 1/side x 5 sets; rest 60 seconds - 70# for all sets. 
D. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds - Done. 
+
10 Rounds @ easy pace: 
8 C2B 
8 HSPUs 
8 Cal Row - 11:48. Was trying to get under 11min. Breathing got me on the most. Was transitioning slow to catch breath. 

All at easy pace: 
2min Row 
12 Burpees 
2min Bike 
12 Box Jumps (step down) 
2min Run 
36 Double Unders 
x4 sets - Stayed steady and controlled. Breathing felt great. Didn't have issues with knee. 

A. Split Stance DB Push JERK; 3-4 reps x 5 sets; rest 2min (alternate stance each set) - Trained at home today. Didn't have access to DB's. Used 115# for sets of 4. Knee is feeling great in split stance. 
B. Split Jerk Tech Work; accumulate 10-12 reps @ slightly heavier load than last week - 135# for 3 reps and 165# for 9 reps. 
C. Strict HSPUs; 50 for time - 2:29. These felt tougher than usual today. Shoulder was really bothering me today. Broke it up 20/10/8/7/5. 
+
For Time: 
20-16-12-8-4: 
Power Snatch @ 75# 
C2B Pull-ups - Skipped, left shoulder hurting. Didn't want to aggravate it anymore. Substituted some scap work and shouler/hip mobility. 

A1. Front Squat @ 2020 tempo; 3-4 reps x 4-5 sets; rest as needed (light load) - 135#, 135, 145, 155, 165 for 5 reps each set. Legs are feeling stronger. Could go heavier, but easing back into it. https://youtu.be/bLCjglBwrPo
A2. Stagered Stance Jump to Box; 3-4/leg x 4-5 sets; rest as needed - Done. Used 20" box each set. Felt easy. 
B1. Single leg wall assisted good mornings; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0 - Done. Used 95# each set. 
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0 - Done. Good glute activation. 
+
16min AMRAP: 
500m Row 
20 Wall Balls 
10 Burpees 
1k Assault Bike 
10 Thrusters (KB or barbell, you choose load but keep it light) 
50 Single Unders 
3 + 10 burpees. Felt smooth and controlled with pace. Didn't push pace on rower. UB on all wall balls and thrusters. Used 75# for thrusters. Did doubles unders. No knee pain or aggravation. Feel like I am getting back into the swing of things.  

A1. Shoulder Extension Stretch; 60 sec x 2 sets; rest RAN https://www.youtube.com/watch?v=x1T_OG3ISbc&t=30s
A2. Smash Medial Quad (midlde of thigh) - 60 seconds x 2 sets; RAN
B1. GHD Thoracic Stretch; 60 sec x 2 sets; RAN
B2. Couch Stretch - 60 sec/leg x 2 sets; RAN
C1. Shoulder Sleeper Stretch; 60 sec/side x 2 sets; RAN
C2. Twisted Lizard - 60 sec/leg x 2 sets; RAN
D1. TFL / Piriformis Smash; 60 sec/side x 2 sets; RAN 
*https://www.youtube.com/watch?v=GXf4FLBUnBI
D2. Seated Hip Ext Rotation Stretch - 60 sec/side x 2 sets; RAN
*https://www.youtube.com/watch?v=xku6HVmcuW0
Completed. Shoulders and hips felt great warming up with this routine. 
+
5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders - 4+17. Felt smooth and fast. 
rest 5min 
5min Assault Bike for Max Cals - 80 cals. Pushed it on the pace. Felt solid and focused on this. 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders - 4+7. Tripped up on rope a couple times. 
rest 5min 
5min Assault Bike for Max Cals - 79 cals. Felt like max aerobic output. Put me on my back after. 
+
PT work (light jumps, side to side work, etc.) - Dids 3 sets of broad jumps, skiers, and single leg hops. 

A1. Single leg power clean to toe off; 4/leg x 4 sets; rest 30 seconds https://www.dropbox.com/s/87c99n5j9wjunrh/MVI_5615.MOV?dl=0 - 95# across all sets. 
A2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 4 sets; rest as needed - Didn't have a light KB at home gym, so used 25# plate. Good stretch on shoulders. 
B1. Single leg DB RDL to power snatch; 6/side x 4 sets; rest 30 seconds https://www.dropbox.com/s/7kjem2arhz69yf4/MVI_5595.MOV?dl=0 - 50# for all sets. 
B2. Turkish Get-up; 1/side x 4 sets; rest 60 seconds - 70# for all sets.
C. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0 - Skipped no ghd at home. 
+
16 min EMOM
Odd- 45 Sec Ski @ easy pace (or Row) 
Even- 10 unbroken CTB
+
16 min EMOM: :
ODd- 45 Sec Easy Row 
even- 10 unbroken TTB
Felt good on the breathing. Been nice getting some gymnastics exposure with breathing component. Pushed moderate pace on row and no problem going UB.