Assault 90 Seconds @ 390 watts 
rest 90 seconds 
Row 90 Seconds @ 1:43 pace 
rest 90 seconds 
x2 sets 
+
Assault 60 Seconds @ 440 watts 
rest 60 seconds 
Row 60 Seconds @ 1:38 pace 
rest 60 seconds 
x4
+
Assault 30 Seconds @ 500 watts 
rest 30 seconds 
Row 30 Seconds @ 1:33 pace 
rest 30 seconds 
x6 - Legs got smoked and couldn't hold 1:38 and 1:33 row paces. Was able to do 1:40 and 1:35. Assault bike was no issue, but got tough.  

30min of soft tissue/movement work 
+
10min Row
10min Ski 
10min Bike 
*keeping HR below 125 BPM - Subbed ski erg for trueform because I needed to stay on site. 

Spent time on opening shoulders, thoracic, and hips. Did some positional work. Felt great going into it. 

AM 
Regional Event #5 - 8:40. Broke up 21 of MU 14/4/3 and had dropped DB transition to last set of 7 because shoulder got wobbly, but UB on set 15 and 9. Used wide stance on squat to keep DB centered. Went 6/4/3/2 on set of 15 and 4/3/2 on 9. 

PM 
Regional Event #6 
Gonna make up events 2, 4, and 6 this weekend. 

AM 
Regional Event #3 - 15:35. Went UB on lunge and double unders. Broke wall balls 25/10/8/7. Lats and biceps were smoked on the rope. Used legless leg drive technique into foot wrap. Second set of wall balls went south. Couldn't keep bigger sets than 10. Broke up double unders 60 and 40. Broke distance up on lunge to finish. Tough workout!  

PM 
Regional Event #4 
Did not have all the equipment and work was busy with it being memorial weekend. Gonna make up next weekend. 

AM
Regional Event #1 - 15:48. Followed regional standards and set up. Got off trueform sub 5:30. Pushed the run for a little cushion. Stayed UB on HSPU and CTB. Legs got a little smoked on squats. Breathing was biggest limiter with armor plate in vest. Transitions was getting longer towards the end.
 
PM
Regional Event #2 
Was behind with work and had to skip today. Want to make this up. 

A1. 10 Alt Db Snatch x 3 sets; rest 20 seconds 
A2. 12 UB Ring Dips x 3 sets; rest 60 seconds - Used a shallow power snatch and worked cycling rate. Ring dips were no problem. Kip felt strong. 
+
3 Sets: 
20 Cal Assault Bike (1200 watts, 1000 watts, 800 watts) 
10 BBJOs
5 Sand Bag Cleans
rest 5min bw sets - Legs and lungs were smoked after first set. Used hand placement on box to give legs a break. Don' t have a 150# sandbag, so had to make-shift one.  

A TrueForm Run; 300m x3 sets; rest 3min bw sets - 30sec, 31, 31. Tinkered with some running drills and mechanics felt great. 
+
3 Sets: 
50' OH WL 
50 Double Unders 
30 UB Wall Balls @ 30# 
2 Rope Climbs 
rest 120 Seconds - 3:00, 4:10, 4:45. 

A1. HSW; 60' AFAP x 3 sets; rest 15 seconds 
A2. TTB; 15 AFAP x 3 sets; rest 15 seconds 
A3. KB Deadlift @ 150#; 10 reps + 20' Farmers Carry x 3 sets; rest 2min - Completed. Grip got smoked. Used 100# DB, which was really challenging bc they have bearings and are a fat grip. UB on gymnastic movements. 
+
3 sets: 
10 DB OHS @ 80# 
8 RMU 
8 DB OHS @ 80# 
4 RMU 
rest 3min on Skierg @ easy pace - Stayed under 2:30 each set. Tried OHS on both arms to let shoulders recover. 

Run 400m on TF
2 Rounds (w Vest): 
4 Strict HSPUs 
8 C2B 
12 Air Squats - 3:30. 
rest 4 min 
Run 800m on TF: 
3 Rounds: 
4 Strict HSPUs 
8 C2B 
12 Air Squats - 5:45
rest 4 minRun 1200m on TF: 
4 Rounds:
4 Strict HSPUs 
8 C2B 
12 Air Squats - 8:50. Fun training piece and got a good feel for pace. Vest made it challenging to breath. Breath control was limiter. Gymnastics were no issue. Was surprised how smoked my legs got.  

A. Squat Clean; build to a tough single (if you feel good go for a max) - 285#. Heaviest I have gone post-op. Right knee was a little tight in the hole today. Pulls felt strong, but catch was sloppy today. Was receiving out in front with shoulders foreword. 
+
For Time: 
150m TF Run 
15 TnG Power Snatch @ 115# - 1:30. Sprinted run and went UB. Barbell cycle rate slowed down drastically. 
rest 4min 
For Time: 
20 Cal Row 
15 TnG Power Clean @ 165# - 2:01. Pulled back on row to try to go UB on cleans. Had to break 8/4/3
rest 4min 
For Time: 
20 Cal Assault Bike 
20 Deadlifts @ 275# - 2:10. Sprinted on bike and popped off in under 25 sec. Legs and back were smoked. Broke up deadlifts 12 and 8. 
+
20min of active movement and mobility work 

A. Deadlift; build to a max (with perfect form) - Built up to 425# with perfect mechanics and called it a day because I was feeling a little flat today. Did not feel strong or powerful. 
+
21-15-9: 
TTB
Burpees
HSPUs 

4:39. Shoulders got smoked. Speed and mechanics felt good on the TTB and HSPU's. Paced slowed down too much on burpees. 

10min Assault for Max Cals - 189 calories. Layed it all out today. Breath control was really dialed in and felt like I had a good mindset going into it. Limiter was leg fatigue. Held 400-500 watts and sprinted the last minute hard. 

2 Sets: 
Row 60 Seconds @1:50 pace 
5 Squat Cleans @ 235# 
rest 2min - Row pace was easy to hold, wasn't super breathy. Legs just didn't feel strong. Each set was just over a minute. Did singles each set. IT band/Vastus Lateralis was super tight on right leg. 
+
2 Sets: 
Row 60 Seconds @1:50 pace 
5 Squat Snatch @ 165# 
rest 2min - This felt smoother than cleans. Missed a couple reps first set bc I rushed set up. Second set went much better. Finished each set in under a minute. Did singles across sets. 
+
2 Sets: 
Row 60 Seconds @1:50 pace 
15 Thrusters @ 115# 
rest 2min - All done UB. Felt breath and leg fatigue more on this piece. All under 45 seconds for thrusters. 
+
2 Sets: 
Row 60 Seconds @1:50 pace 
30 UB Wall Balls @ 30# 
rest 2min - Managed to stay UB each set. Last set was a push. Transition time off rower was a little slower than I wanted, but wanted to stay UB. 

A. Split Jerk; build to a tough double - Built up to 290# with no fails. Failed second rep at 295# then called it. Was really dialed in today. Definitely felt like I had more in the tank. https://youtu.be/lIGzGF52QH4
+
5 Sets: 
2 Legless Rope Climbs 
rest 20 seconds 
8 Muscle Ups 
rest 20 seconds 
16 Strict HSPUs 
rest 3-4min bw sets - Done. This went much better than last week. Went 3 sets UB on mup's and hspu's. Rested 3 minutes between sets. 
+
5 Sets: 
16 Sec L-Sit Hold 
rest 20 seconds 
20 TTB 
rest 20 seconds 
12 Burpee Box Jumps @ 20" 
rest 3-4min bw sets - Hip flexors were gone after second set. Tough going from l-sit to ttb. Broke all sets ttb 10/5/5. 
+
movement work 15-20 min

A. Squat Clean; 7 singles above 275# - Hit a 3 singles @275# and the rest at 265#. My low back was really tight from last session. Catch position was sloppy. Missed a couple reps, so dropped weight a little to tighten up technique. 
B. Box Back Squat @ 3030; 2 reps x 6 sets; rest 3min - 245#, 265, 275, 275, 285, 295. Legs felt good on this. Set box below parallel. Squat controll felt good, just a little stiff in hips. 
+
10 tng power clean 155#
Row 200m @90-95%
rest 3 min
x5 - Completed each set under 1:10. Low back was feeling it. 
+
10 tng deadlift 295#
Assault Bike 15 Cals @ 90-95% 
rest 3:30
x5 - Low back was so blown up. Managed to do 3 sets under 50 seconds then called it. Was just getting sloppy. 

AM
A. Deadlift @ 31x1 tempo; 2 reps x 4 sets; rest 3min bw sets - 265# for all sets. Clean grip and no belt. Posterior chain is feeling much stronger. 
B. Jerk stance strict press @21x2; 2-3x5; rest 2 min - 135# x3, 135 x3, 145 x2, 145 x2. 
C. Staggered Grip (low hand at elbow of high hand) rope pull-ups; accumulate 24/arm @ 31x1 tempo - Done
+
100 Strict HSPUs for time - 8:20. Was a little too aggressive opening with 32. Shoulders were fatigued little past halfway. Chipped with sets of 3-5 reps to finish. Was slower than I wanted, but elbow felt great and I was happy with it. 

PM
Assault Bike 1min @ 350 watts 
Assault Bike 1min @ 400 watts 
Assault Bike 1min @ 450 watts 
Assault Bike 15 Calories AFAP 
- Assault easy for 3min 
x4 sets - Last two sets got me good. Finished 15 calories in about 22-30 sec. Holding 450 watts got tough on the  last set. 

A1. Flow Underswitch; 10/side x 5 sets; rest 45 seconds (try to go into deep ranges opening up hips, ankles and knees) https://www.youtube.com/watch?v=l3S6qMmx63g
A2. Forward Plank With Underneath Reach; 8-10side x 5 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x5; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x5 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 5 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 5 sets; rest as needed - Great movement work. Not a big fan on tall kneeling sandbag (too much pressure on knee). Subbed out landmine rainbows. 
+
(not sure if you hit the paces I text last week, but see if these are manageable) 
Skierg 1k @ 2:02 pace 
rest 30 sec 
Skierg 1k @ 2:00 pace 
rest 30 sec 
Skierg 1k @ 1:58 pace 
rest 3min 
x2 total sets - Managed to hold paces. Had to rest 5 min between sets. This was really tough for me to hold, but it was an awesome push. Getting the hang of technique and little bit more comfortable. 

A. Hang Power Snatch + 3 OHS @ 31x1; 7 complexes @ moderate load; rest as needed - 175#, 175, 185, 185, 185. Elbow was a little tight holding weight OH. Was able to focus on driving armpits foreword and it felt better OH. 
+
2 Rounds for Time: 
30 Cal Row 
20 Bar Facing Burpees 
30 Cal Assault 
20 Power Snatch @ 95# 
30 Cal Ski 
20 Thrusters @ 95# - 21:25. This was tougher than anticipated. Ski erg was got the best of me. Feeling stronger on AB. Came out a little hot and got a little burnt on the first round. Split time was sub 9min. Fell off on the back end of the second round. 

A. Strict Weighted Pull-up; build to a tough triple - Managed to squeeze out 70#. Was a tough attempt. 
+
4 Sets: 
2 Legless Rope Climbs 
rest 20 seconds 
8 Muscle Ups 
rest 20 seconds 
16 Strict HSPUs 
rest 3-4min bw sets - Shoulders got really fatigued. Need to work in more muscle ups again. Felt like I was spending a lot of extra energy. First three sets were UB on all movements. Last set I broke up the muscle ups (5/3) and hspu's (11/5). 
+
4 Sets: 
16 Sec L-Sit Hold 
rest 20 seconds 
20 TTB 
rest 20 seconds 
12 Burpee Box Jumps @ 20" 
rest 3-4min bw sets - Hip flexors were gone on the l-sit. This wasn't as bad as the first piece. UB on first two sets of TTB, then broke 10/5/5. 
+
movement work 15-20 min - mobility work around hip

A. Squat Clean; 10 singles above 265# - Was sloppy today and not focused. 5 reps @ 270# and dropped to 255#, so I could focus on tightening up technique.  
B. Box Back Squat @ 3030;4,4,2,2; rest 3min - 245#, 245, 265, 265
+
10 tng power clean 155#
Row 200m @90-95%
rest 3 min
x4
+
10 tng deadlift 295#
Assault Bike 15 Cals @ 90-95% 
rest 3:30
x4 - Low back and legs were fatigued. 

AM
A. Deadlift @ 31x1 tempo; 4,3,2,1; rest 3min bw sets - 355#, 365, 365, 375. Clean grip and no belt. 
B. Jerk stance strict press @21x2; 3-4x5; rest 2 min - 135# x4 for all sets. 
C. Staggered Grip (low hand at elbow of high hand) rope pull-ups; accumulate 20/arm @ 31x1 tempo - No elbow pain. 
D1. Banded HSPUs; 8 reps for time x 5 sets; rest 20 seconds 
D2. Strict HSPUs; 12 reps for time x 5 sets; rest 3min - Went much better than last week. Getting in better pressing position. Went UB up to set 4. Was finishing banded hspu's in 20-30sec and strict hspu's in 30-50sec. Shoulders got fatigued on last couple sets. 


PM
(see if you can set aside time to hit this as prescribed) 
Assault bike 4 min @375 watts
rest 2 min
Assault bike 3 min @425 watts
rest 2 min
Assault bike 2 min @520 watts
rest 2 min
Assault bike 1 min @650 watts
rest 10 min
x2 - Held watts, but wasn't easy. Really had to push myself and stay on for last 3 minutes of work each set. Legs got the most fatigued.  
+
self directed movement work 45 min

A1. Flow Underswitch; 10/side x 4 sets; rest 45 seconds (try to go into deep ranges opening up hips, ankles and knees) https://www.youtube.com/watch?v=l3S6qMmx63g
A2. Forward Plank With Underneath Reach; 8-10side x 4 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x4; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x4 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 4 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 4 sets; rest as needed - Shoulders/scap were getting great ROM afterwards. Like the anti rotational core pieces. 
+
Skierg 1k @ 1:56 pace 
rest 30 sec 
Skierg 1k @ 1:54 pace 
rest 30 sec 
Skierg 1k @ 1:52 pace 
rest 3min 
x2 total sets - Sorry didn't getting your txt till after I finished. Attempted pace prescription and the wheels fell off. Was getting 1:56, 2:02, 2:02, 2:02, 2:00, 2:00. Rested 5 min between sets bc lats and midline were so fried. 

A. Power snatch - build to a max - 200#. Was catching too low once I started jumping up on weight. Was feeling great after warm up, but just wasn't feeling dialed in today. Feel like my upper back needs to get stronger or work more high pulls in. C1. Clean grip RDL; 2-3x5; rest 10 sec (build heavy) - 275# x3, 275 x3, 275 x3, 295 x2, 295 x2
C2. Broad jumps (as high and far as possible); 1.1.1.1.1x5; step down/rest 3 min - 24" box. For some reason I was thinking depth jumps. 
+
Assault 15 Seconds @ 1000 watts
rest 45 seconds
9 Thrusters @ 135#
rest 90 seconds
x5 sets - Got though during last couple sets. Had a buddy jump in with me and it was a good push. 
+
Assault 15 Seconds @ 1000 watts
rest 45 seconds
6 UB Squat Cleans @ 185#
rest 90 seconds
x5 sets - Knee was really tight today. Rushed through warm up and felt it today. 

+
30min of movement and mobility on your own