12/23/16 - 12/30/16

Hey LJ,

HUGE to hit 225 on a power snatch for 2 man.  In general looks like this week went really well, saw that there was some 'pressure' on the elbow but didn't seem like it was that bad.  Just keep me as informed as you can on this.  I wouldn't worry about the pop on the hang snatch, was at the end of the week and we are ramping up so could be just slightly under-recovered for that  CNS wise.  Keep your calories high and let me know if you need anything.

Friday:

A. Squat Clean; 1.1; rest 20s / 2 minutes x 3 setss **Every set at 275-285 based on feel for the day**

B. Back Squat; 4 reps @ 80% 1RM; rest 3 minutes x 3 sets

+

15 Calorie Assault Bike

10 Box Jumps 24" - step down

Rest 50s x 5 rounds (80-85-90-95-100% effort by round)

+

250m Row

15 Wallball

Rest 50s x 5 rounds (8-85-90-95-100% by round)

+

30 Minute Z1 of choice 

A. 285 all 3 sets no misses

B. 305 for 4x3 

Metcon was good

Saturday:

A1. Ring arch / hollow muscle up kipping work w/towell btw feet; 10 reps; rest as needed

A2. Muscle ups; 5 unbroken reps; rest 90s x 5 sets

B. Push Press; 3 Reps @ 185 EMOM x 6 Minutes

+

3 Rounds For time:

10 Power Snatch 115lbs

10 Burpee pull ups

500m Row

+

20 Minute Z1

A1. Held Hoodie all reps

A2. No misses on MU's was tough

I got talked into doing 12 days by my community but I worked at about 80% it was pretty easy but my lower back was tired from squats and MU's I think because it was burning a bit. 

Sunday: Rest

Complete rest day with a little mobility in my living room

Monday:

A. Power Snatch; 1.1.1.1; rest 20s / 2 minutes x 3 sets **205-225 based on feel for the day**

B. Banded Snatch Pull; 3 reps; rest 2 minutes x 4 sets - moderate bar/band tension

+

EMOM for 21min

1st: 12 Power Snatch @ 75#

2nd: 12 Box Jumps @ 24""

3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)

+

EMOM for 21min

1st: 10 DB Snatches @ 45#

2nd:10 BF Burpees

3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)

+

Mobility - 20min

A. 205 for all reps but mistakenly didn't rest 2 minutes. I rested 3 minutes and had NO MISSES but I think with 2 minute rest I would have missed 1 or 2. It got tough last set.

B. 195 Snatch Pull with orange bands

EMOM 21x2 Mental Grind and tired as shit afterwards but did everything with no regard for my body. Felt good when it was finished and then my back was on fire. I actually put some fancy ICY hot on it for the pain. It was some over the counter stuff that was super hot. I only did it because I knew I had Back squats the next day.

Tuesday:

A. Back Squat; 4 reps @80%; rest 3 minutes x 3 sets

+

Row 200m @2k pace; rest 30s x 14 sets

Rest 5 min x 2 sets

+

AB; 10s @ 100% effort; rest 3 min x 5 sets

+

Z1 30 minutes

A. Was super nervous thinking my back would be sore but really had no problems and it didn't hurt at all so I hit 305 again for all sets NO MISSES. You gave me this earlier in the week as well which I thought was weird.
ROW: Kept all rowing around 1:52 pace average
AB: Went hard as hell!

Wednesday:

A. Split Jerk - 10 moderate weight singles; rest as needed - lets start building up some exposure to these on that elbow...

B. Deadlift @20x1; 4 reps @80%; rest 3 mins x 3 sets

C. OHS from Floor; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - increase weight each set

+

12 Minute EMOM:

1st: 4 strict + 4 kipping HSPU

2nd: 2 rope climbs

A. 255 and had more but felt shaky and wasn't ready to push it yet.
B. 345 for all reps and it was easier than last time
C. 95, 115, 135, 155 in the end. Felt good!
EMOM: No issues. Some rounds I did legless and some I did with legs. It was pretty easy and no pain in my elbows.

Thursday: Rest 

12/17/16 - 12/22/16

I'm more or less assuming our LJ is close to 100% at this point with all the comps / etc.  If it's bothering you badly you need to email me so I can adjust training.  Don't tough it out, let me know.

Friday:
A. Squat Clean; 1.1; rest 20s / 2 minutes; build to a tough set for the day
B. Back Squat; 5 reps @ 75% 1RM; rest 3 minutes x 3 sets
+
15 Calorie Assault Bike
10 Box Jumps 24" - step down
Rest 60s x 5 rounds (80-85-90-95-100% effort by round)
+
250m Row
15 Wallball
Rest 60s x 5 rounds (8-85-90-95-100% by round)
+
30 Minute Z1 of choice
A. 285 then missed 295 on second rep
B. 295 Back Squat 
Metcon Stuff went well
Saturday:
A1. Ring arch / hollow muscle up kipping work w/towell btw feet; 10 reps; rest as needed
A2. Muscle ups; 3-5 unbroken reps; rest 90s x 4 sets
B. Push Press; 3 reps; rest 2-3 minutes x 3 sets - build ea set
+
For time:
15 Power Clean 135
250m Row
15 Bar facing burpees
500m Row
15 Shoulder to overhead 135
250m Row
15 Bar facing burpees
A1. Held hoodie on all swings from the rings for 3x10 swings
A2. 4x5 reps UB MU's form got a little loose on last set
B. 225 on Push press for 3 reps, elbow was feeling pressure but no pain.
Sunday: Rest

Monday:
A. Power Snatch; 1.1.1; rest 20s / 2 minutes x 3 sets
B. Banded Snatch Pull; 3 reps; rest 2 minutes x 3 sets - moderate bar/band tension
+
EMOM for 18min
1st: 12 Power Snatch @ 75#
2nd: 12 Box Jumps @ 24""
3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
EMOM for 18min
1st: 10 DB Snatches @ 45#
2nd:10 BF Burpees
3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)
+
Mobility - 20min
A. WOW! 175,195,210, then hit 225 twice CLEAN!  Barely missed the third.  Felt good on elbows too.  Booyah
B. 185 orange bands
EMOM: I literally almost threw up once during each EMOM. Not sure why but had no major problems completing these and all rows were 1300 cals/hr instead of 1200.  

Tuesday:
A. Back Squat; 5 reps; rest 3 minutes x 3 sets
+
Row 200m @2k pace; rest 30s x 12 sets
Rest 5 min x 2 sets
+
AB; 10s @ 100% effort; rest 3 min x 4 sets
+
Z1 30 minutes
A. 275, 305, 315
Row: all sets were kept around 1:52-1:55
AB: Good

Wednesday:
A. Deadlift @20x1; 5 reps @75%; rest 3 mins x 3 sets
B. Above knee hang squat snatch.Squat snatch; 1.1 - build to a tough set; drop each rep, 5s rest btw reps; full pause in above knee position
C. Thruster; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - increase weight each set
+
10 Minute EMOM:
1st: 4 strict + 4 kipping HSPU
2nd: 2 rope climbs
A. 345 last set almost made me regret that 75%
B. 195 for both before I stopped. I got sluggish or something but was struggling to get under the bar from the Dead stop pause at the knee. Even snatch felt slow at that point.
C. 115x2, 125x4, 145x6, 155x8
EMOM: Went well no issues I did some half of the rope climbs legless

Thursday: Rest

12/12/16 - 12/17/16

Going to take it easy on your elbows Mon/Tue while deloading and still getting some solid energy system work in.

Weds we will finish our upper body/elbow rehab we had been doing pre-galt games.  After this week we are going to start a new cycle where we will do 2 weeks of volume 1 week of intensity 1 week deload and repeat in prep for the open.  As we build volume please keep me updated on your elbows....I'm a little worried about them going into our next cycle but as long as you keep me informed I can control the # of contractions so that we keep you healthy.

Monday:

10 Minute timer:

Row 2k 

AMRAP Double unders in remaining time

**Score is double unders**

+

Rest 10 minutes

+

40s on 20s off for 6 mins at the following stations

1st: AB Cals

2nd: Row cals

3rd: Burpees

*Complete all 6 mins at 1 station before moving on - 18 minute workout - score is total reps at each station combined*

+

20 Minute Z1

Rowed 7:30 and started jumping with about two minutes to go.  135 total reps
1st. AB 77 Cals
2nd. Row 73 Cals
3rd. Burpees 77

Tuesday:

A. Zombie Squat; 6-8 reps; rest 2 minutes x 4 sets

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 3 sets

+

15 Calorie Assault Bike AFAP

15 Unbroken KBS 2pd

Rest 4 minutes x 3-4 sets by feel

+

20 Minute mobility / Z1

Worked up to 185 front squat for 8 reps
185 lb glute bridges for 8 reps each set
RAN OUT OF TIME and didn't get to AB work.  Pretty bummed but lower back was sore so I wasn't too upset.

Wednesday:

A. Half Kneeling DB press @20x2; 8 reps each arm; rest 60s btw arms x 3 sets

B1. Ring push ups @20x1; 6-8 reps; rest 30s

B2. Strict Pull Ups; 4.3.2; rest 10s/2 minutes x 3 sets

+

18 Minute EMOM:

1st: 10 toes to bar

2nd: 10 Unbroken Power snatch 75lbs

3rd: 40s Assault bike @ 350W

+

20 Minute Z1

45lb Half Kneeling presses
Ring Push Ups went well no pain
I did Strict Chest to Bar Pull ups instead
EMOM was really smooth all UB T2B's and Snatches kept AB above 400watts

Thursday: Rest

Friday: TBD - starts a new cycle

12/5/16 - 12/12/16

Monday:

27-18-9 For time:

Deadlifts 205

Bar facing burpees

+

20 MinuteAssault bike @ Z2

1. 6:05 and felt ok.  I wasn't comfortable stringing big sets.  10,9,8 for 27/ 6,7,5 for 18/ 3,4,2 for 9.  All burpees were a good pace.

Tuesday

2000m Row @ 4000m Pace

Rest 2 minutes x 3 sets

Wednesday:

Workout 2

+ Rest as needed

Workout 3

Thursday: Rest

Friday:

500m @ 4000m Pace

3-4 Minute Dynamic Mobility

x 4 sets

Saturday:

Galt games

Sunday: Rest

Monday: Active recovery TBD

11/29/16 - 12/4/16

Tuesday:

A. 1 1/4 Back Squat; Build to a tough triple for the day

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 5 sets

+

30s Assault bike @ 600 Watts

Banded Bear Crawl; 5 reps - https://www.youtube.com/watch?v=31_n01bjNwA

Rest 3 minutes x 4 sets

A. 295 probably had 1 more lift
B1,B2,B3: 185 Glute bridges
Ass Bike:  Kept a 622 or 644 pace all sets and decided to do sled pulls because it was 50 degrees out.  Three red plates and a yellow.

Wednesday:

A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 5 sets

B1. Ring Push Ups @20x1; 6-8 reps; rest 30s

B2. Strict Pull Ups; 3.3.3; rest 10s/2 minutes x 4 sets

+

24 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Power Snatch 115lbs + Shuttle run remaining time @ easy pace

3rd: 20s HS hold + Assault bike remaining time in minute @ easy pace

A. 45lbs popping in my elbows but no pain.  I feel like that is normal.
B1,B2: Same popping but no issues with these. On strict pull ups I was holding a hollow position.
24 min EMOM: No issues other than being tired.  Unbroken T2B's, and broke on two of the DU's.  
*After a 7 min cool down on Ass Bike I did 1000m row, rest 2 min, and another 1000m row.  First row was at a 1:52 and the second row was at a 1:53.  It burned on both.  

Thursday: Rest

Woke up and rowed 1000m Row at a 28-30 strokes per minute pace.  My pace time was 1:53 and I was 10 seconds faster than yesterday.  RESTED 4 minutes and did 1000m Row again this time slower at a 19-23 strokes per minute.  I rowed a 1:55.  Just getting in some rowing as practice.

Friday:

Every 2:30 for 10 Sets (25 minutes)

7 Overhead Squat 95lbs

7 Box Jumps - Step down 24"

7 Pull Ups

7 Power Clean 95lbs

+

25 Minute assault bike @ Z2

Done with no issues.  Each round in a minute

Saturday: TBD

11/14/16 - 11/21/16

Monday:

A. Back Squat; Build to a tough triple for the day

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 4 sets

+

30s Assault bike @ 600 Watts

100 FT Sled drag HEAVY

Rest 3 minutes x 4 sets

A. 295,315,335,355 and all felt really good.  Had more in me but I squeezed a little too hard on the 355 and my elbow felt it.  Left side which is weird because right is suppose to be worse.  Nothing major

Tuesday:

A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 4 sets

B1. Ring Push Ups @20x1; 10 reps; rest 30s

B2. Strict Pull Ups; 3.2.1; rest 10s/2 minutes x 3 sets

+

21 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Clean and Jerk 95-115lbs + Shuttle run remaining time

3rd: 20s HS hold + Assault bike remaining time in minute

A. 45lbs elbows felt pretty good
B1,B2B3: No pain is all I know!  lol 135 on glute bridges
Ass Bike went well and I kept the numbers.  Used 2 reds, blue, and yellow for sled
EMOM: I was winded today around halfway point.  Just felt tired but finished.  Wasn't happy with how gassed I felt.

Wednesday:

3 Rounds for time:

20 Box Jumps 24"

15 GHD Sit ups

10 Front squat 135lbs **Sub back squat if this hurts elbows**

+

Rest 10 Minutes

+

10-15-20-25 For time:

Burpees to 6" Target

Wallball

Deadlift 135lbs

+

15 Minute Z1 Cool down

3 RNDS: Felt solid, all unbroken and didn't feel like I was going fast but consistent.  Quads and Hip flexors were getting a great workout!  7:20.  Did best to recover in 10 min rest but then got ate up in the second workout.  My back was so LIT and I metally was out of it at that point.  I QUIT after 15 minutes.  I had the WB's and DL's left on the last set.  Honestly, I used a 25lb WB which was stupid as well.  Probably didn't help the workout.  Anyway, glad tomorrow is a rest day.  

Thursday: Rest - update on elbow and move forward

11/7/16 - 11/10/16

Monday:

3min AD @ 75-80%
2min Locomotion/DROM continuous (Ido portal locomotion or other dynamic movement)
*skip the components that bother your elbow
x5 sets
+
Row - 4 x 10sec @ 95-100%; rest 2min (
+
Airdyne - 20-30min @ (120-130 BPM / 65-75% effort)

Not sure what's going on here but I did 5x5 minutes on first part.  On AD I was riding at 70-75 RPM's per 3 min segment.  DROM stuff was great!
*I did 10 sets of 10 seconds just in case I was supposed to do more sets of that.
*I did 20 minutes at 120-130 BPM using my FitBit but that time period pretty much blowed. lol

Tuesday:

A. Back Squat; 3 reps @ moderate weight EMOM x 10 minutes

B. Upright ring hold; 20s; rest 60s x 3 sets

+

20 Minute EMOM:

1st: 10 Box Jump overs 24"

2nd: 10 KBS 55lbs

+

4 Rounds

35s Hollow body rocks

35s Arch Body hold

35s FLR on rings

Rest as needed btw movements/sets

A. 255 for 10 min EMOM and that was a little to heavy.  Should have done 225-245 but no issues just lower back was starting to burn.
B. No issues and felt good
EMOM: Awesome all sets under 25 seconds
Core: Burner

Wednesday: 

A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 3 sets

B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 3 sets

C1. Ring Push Ups @21X1; 10-12 reps; rest 30s

C2. Ring Rows @21x1; 10-12 reps; rest 2 minutes x 3 sets

+

10 Minute amrap:

20 Wallball

15 Calorie Assault bike

10 Toes to bar

A. 45lbs
B. 70lbs
C1,C2: No problem here
AMRAP: 4+5

Thursday: Rest - Should be back to normal at this point but lets check on soreness here.

My right elbow was SORE AS SHIT from something.  Got better as day went on but it's right around my joint.  Glad today is a rest.  I think it's from arm work yesterday. 

Friday:

A. Box Squat; 3 reps; rest 90s x 3 sets *Build each set*

B1. Snatch Grip Deadlift; 5 reps; rest 30s

B2. Feet in ring hamstring curls; 10 reps; rest 2 minutes x 3 sets

C1. Seated BB Good mornings; 8-10 reps; rest 30s

C2. Sled drag; 50m Heavy; rest 2 minutes x 3 sets

+

3 Rounds for time:

10 Deadlift 185

10 Box Jumps 24"

10 calorie row

+ Rest 5 minutes

3 Rounds for time:

10 Burpees

10 KBS 55lbs

10 Calorie Assault bike

Saturday:

Assault Bike - 10 Minute legs only building from Z1 - Z3

+

Assault Bike - 30s legs only @ 90%

Assault bike - 30s @ easy pace x 10 minutes/sets

Rest 5 minutes x 2 sets

+

Assault bike - 20 minutes @ Z2

Sunday: Rest - TBD

10/28/16 - 11/5/16

Friday:

A. Box Squat; 3 reps; rest 90s x 3 sets

B1. Snatch Grip Deadlift; 3 reps; rest 30s

B2. Feet in ring hamstring curls; 12 reps; rest 2 minutes x 3 sets

C1. KB Bottoms up 90/90 Carry; 30s; rest 30s btw arms/sets

C2. Strict Pull Ups; 3-5 reps; rest 2 minutes x 4 sets

+

6 Minute amrap:

8 Deadlift 195

10 Calorie Assault Bike

+ Rest 2 minutes

6 Minute amrap:

10 Calorie Row

10 KBS 55lbs

+ Rest 2 minutes

6 Minute amrap:

10 Burpees

10 Calorie Assault bike

A. 305 for all 3 sets

B1,B2: 205 snatch grip

C1,C2: 26KB building stability and singles on the 5 pull ups but no pain

Metcon: 5+8 rounds, 4+15 rounds, 4 rounds and felt sluggish today.  Had a lot going on because of Halloween party at the gym.

Saturday:

A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 5 sets

B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 5 sets

C1. Ring Push Ups @21X1; 8-10 reps; rest 30s

C2. Ring Rows @21x1; 8-10 reps; rest 2 minutes x 4 sets

+

10 Minute EMOM:

1 Power Clean + 3 Strict Press 115-125lb

20 Double Unders

*Both movements ea minute*

+

4 Rounds

35s Hollow body rocks

35s Arch Body hold

35s FLR on rings

Rest as needed btw movements/sets

A. 35lbs no issues 

B. 45lbs no issues

C1,C2: Not sure why but my left arm was hurting on push ups.  Repositioned and it was fine.  Pretty sure it was the angle of my elbow that was causing it.  Other than that elbow is getting better.  Excited as it gets better.

Sunday: Rest

DIDN'T DO ANYTHING

Monday:

A. Back Squat w/bands; 3 reps; rest 2 minutes x 3 sets - Build each set

B. Good mornings; 8 reps @20x1; rest 90s x 3 sets

C1. Sorensen Hold; 40s; rest 30s

C2. Strict toes to bar; 6-10 reps; rest 30s

C3. Alternating rotational plank; 24 reps; rest 90s x 3 sets

+

20s Assault bike @ 700 Watts

40s Assault bike @ 150 Watts

x 3 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. Increased to 315 and felt good.  Wanted to do another set but backed off.

B. 135lb GM were good to go

C1,C2,C3: All core work was solid except T2B's.  Getting them back though.  Being real careful when hanging just in case.  

RAN OUT OF TIME and had to coach so I wasn't able to do the ASS BIKE :(

Tuesday:

A. HS hold against wall; 30s; rest 60s x 4 sets - Try some eccentric only HSPU

B. Upright Ring Hold;30s; rest 60s x 4 sets - try some eccentric only dips

+

10 Minute Alternating EMOM:

1st: 3 Bar over burpees + 5 Wallball
2nd: 3 Bar over burpees + 5 toes to bar

Assault bike Legs only - 5 Minutes @ 80%

+

Assault Bike Legs only

20s @ 450-500 Watts

40s easy spin x 5 sets

+

Assault Bike legs only

10s @ 550-600 Watts

50s Easy Spin x 5 sets

+

Assault bike Legs only 5 minute Z1

Wednesday: 

A. Thrusters; 10 unbroken reps @ 95lbs; rest 90s x 3 sets

B. Rack Outs; HEAVY if it doesn't bother elbow..; 20s; rest 90s x 3 sets

C1. Sled drag forward 50m; rest 15s **Heavier on all sled drags**

C2. Sled drag backwards; 50m; rest 15s

C3. Sled drag laterally (left); 50m; rest 15s

C4. Sled drag laterally (right); 50m; rest 15s

C5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 2 sets

D1. GHD sit ups (keep arms at side); 15 reps; rest 30s

D2. Chinese face up plank; 30s; rest 30s

D3. Chinese face down plank; 30s; rest 90s x 3 sets

Thursday: Rest

Friday:

Movement + Mobility - easy

Saturday: Competition

Sunday: Rest

10/21/16 - 10/28/16

Everyday I want you to do the following exercises after training - this will be the start of 'PT':

Banded Tricep Push Downs w/10s eccentric; 10-12 reps for 3-4 sets **Elbow flexion/tricep extension**

Light DB neutral grip Bicep curls w/5s eccentric; 8-10 reps for 3-4 sets **Elbow flexion/bicep contraction**

Banded pull aparts; 10-12 reps for 3-4 sets

Friday:

A. Box Squat; 3 reps; rest 90s x 5 sets *Build each set*

B1. Snatch Grip Deadlift; 5 reps; rest 30s

B2. Feet in ring hamstring curls; 10 reps; rest 2 minutes x 3 sets

C1. KB Bottoms up 90/90 Carry; 30s; rest 30s btw arms/sets

C2. Skin the cats; 5 reps; rest 2 minutes x 3 sets

+

6 Minute amrap:

10 Deadlift 185

10 Box Jumps 24"

+ Rest 3 minutes

6 Minute amrap:

10 Calorie Row

10 Burpees

+ Rest 3 minutes

6 Minute amrap:

10 KBS 55lbs

10 Calorie Assault bike

A. 225,245,265,275,285
B. 135,165,185
C1,C2: I used 35 and could feel it in my elbow but it was good.  The skin the cats were rough and I could only do singles.
Metcon: 5+15, 5, 5.  Winded on the DL's but had a good steady pace.  All were 

Saturday:

A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 4 sets

B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 4 sets

C1. Ring Push Ups @21X1; 10-12 reps; rest 30s

C2. Ring Rows @21x1; 10-12 reps; rest 2 minutes x 3 sets

+

10 Minute EMOM:

1 Power Clean + 3 Strict Press 95-115lb

20 Double Unders

*Both movements ea minute*

+

4 Rounds

35s Hollow body rocks

35s Arch Body hold

35s FLR on rings

Rest as needed btw movements/sets

A. 30lbs for all
B. 45lbs for the row
C1,C2: These were tough but managed to get through it.  Good amount of pressure doing it slow.  Ring rows were the same but also go through it.

Sunday: Rest

Monday:

A. Back Squat w/bands; 285 + bands; 3 reps; rest 2 minutes x 5 sets

B. Good mornings; 8 reps @20x1; rest 90s x 5 sets

C1. Sorensen Hold; 40s; rest 30s

C2. Strict toes to bar; 6-10 reps; rest 30s

C3. Alternating rotational plank; 24 reps; rest 90s x 5 sets

+

20s Assault bike @ 700 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

I was sore early but warmed up after and it went away.  I did the video workout before noon and thought I did pretty well.  I took my time on the 1k and rowed a 3:36, had about 5 minutes left in workout and hit 225,245,255,275,295 to finish and it wasn't pretty easy. No pain but I kind of threw it a little.  lol
I did squats in the evening.  Band work went well.
A. 285 with bands
B. 135 on the Good mornings
C1,C2,C3: core work was good 
Ass Bike: I thought the bike was messed up because for some reason I couldn't keep the 700 the whole 20 sec.  First set I did but last two sets I couldn't.  I must have been fatiqued.

Tuesday:

A. 1 Power Snatch 115-135lbs every 20s for 5 minutes

B. HS hold against wall; 30s; rest 60s x 4 sets - Try some eccentric only HSPU

C. Upright Ring Hold;30s; rest 60s x 4 sets - try some eccentric only dips

+

Assault bike Legs only - 5 Minutes @ 80%

+

Assault Bike Legs only

20s @ 450-500 Watts

40s easy spin x 5 sets

+

Assault Bike legs only

10s @ 550-600 Watts

50s Easy Spin x 5 sets

+

Assault Bike legs only

5s ALL OUT

55s easy spin x 5 sets

+

Assault bike Legs only 5 minute Z1

A. I was sore as hell today.  More in my left arm but as day went on it went away.  I did the Snatches no problem.  Was cautious because I could tell my elbows were a bit soft.
B. HS holds weren't easy.  My shoulders were tired or fatiqued.  I did some eccentric but it didn't feel all that great so I was super cautious.  
C. Had a had time keeping upright ring row for a full 30 seconds.  20 was no problem but around 25 started to lose it.
D. All ASS BIKE went well!   

Wednesday: 

A. Front rack box squat - light/moderate - feel out elbow; 3 reps; rest 90s x 4 sets

B. Rack Outs; HEAVY if it doesn't bother elbow..; 20s; rest 90s x 4 sets

C1. Sled drag forward 50m; rest 15s **Heavier on all sled drags**

C2. Sled drag backwards; 50m; rest 15s

C3. Sled drag laterally (left); 50m; rest 15s

C4. Sled drag laterally (right); 50m; rest 15s

C5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 4 sets

D1. GHD sit ups (keep arms at side); 15 reps; rest 30s

D2. Chinese face up plank; 30s; rest 30s

D3. Chinese face down plank; 30s; rest 90s x 4 sets

+

20 Minute Z1

A. I only went 75 to stretch my arms.  I felt it too so that was enough for today.  I have never been good at these anyway.
B. 495 on the rackouts.
C1,C2,C3,C4,C5: 3 blue plates indoor because it was raining all day.  Walked with 155 on back rack carry's.  Only did 3 rounds.  Gym got crowded.

Thursday: Rest

Wednesday training day was a little off.  I was beat and ok with it.  I need Thursday to recover anyway.  This process is wearing on me.  I have NOT attempted any pull ups or gymnastics at all.  I know my elbows aren't ready.  I can feel it when I do light kipping swings.  I'm working on my patience skills and thinking about becoming a Buddhist so I can learn the art of meditation.  lol 

10/15/16 - 10/22/16

Saturday:

44 Minute EMOM:

1st: 10 Russian KBS 55lbs 

2nd: 12 Assault Bike Calories

3rd:  30s Sled Drag Heavy

4th: 180m Run

Never felt strong the entire 44 minutes.  It was hard work.  Conditioning is getting there though.

Sunday: Rest

Monday: Squat

A. Back Squat w/bands; 275 + bands; 3 reps; rest 2 minutes x 5 sets

B. Good mornings; 10 reps @20x1; rest 90s x 5 sets

C1. Sorensen Hold; 35s; rest 30s

C2. Hollow body rocks; 22 reps; rest 30s

C3. Alternating rotational plank; 22 reps; rest 90s x 5 sets

+

20s Assault bike @ 675 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. 275 wasn't too bad

B. 135 Good Mornings

C1,C2,C3: Core work was solid

Ass Bike: Met requirements

After all this I did a few sets of BB Strict Press, Barbell Strict behind neck and Push Jerks all tempo though for safety.

Tuesday: AB

Assault bike Legs only - 10 Minutes @ 80%

+

Assault Bike Legs only

20s @ 400-450 Watts

40s easy spin x 10 sets

+

Assault Bike legs only

10s @ 500-550 Watts

50s Easy Spin x 10 sets

+

Assault Bike legs only

5s ALL OUT

55s easy spin x 10 sets

+

Assault bike Legs only 15 minute Z1

Ass Bike: I was doing above 300 watts to 350 for first 6 minutes then from time to time I dropped back down to 288 but never lower than that.

Ass Bike: All other times were good to go!

Wednesday: Sled

A. Rack Outs; HEAVY if it doesn't bother elbow..; 18s; rest 90s x 4 sets

B1. Sled drag forward 50m; rest 15s **Heavier on all sled drags**

B2. Sled drag backwards; 50m; rest 15s

B3. Sled drag laterally (left); 50m; rest 15s

B4. Sled drag laterally (right); 50m; rest 15s

B5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 5 sets

C1. GHD sit ups (keep arms at side); 15 reps; rest 30s

C2. Chinese face up plank; 30s; rest 30s

C3. Chinese face down plank; 30s; rest 90s x 5 sets

+

20 Minute Z1

A. 475 lol, heavy stuff

B1,B2,B3,B4: All 3 blue plates

B5: I used the yoke with 4x25's on each leg.

Core work waws good

Mobility and walking and jogging for Z1

Thursday: Rest

*I have been testing my arms with BB this week.  I know this is the 4th week but want to do ok at the comp first week of NOV and felt it was necessary to see where I am at.  In fact, I put a little weight on my power cleans, squat cleans, and snatches on Tues.  Very minimal lifting but just wanted to see how it felt.  It was ok and I didn't have any pain when doing it but CAUTION is my middle name while I was doing it.

*Then, on Wed I decided to test out a WOD after the sled work and before the core work.

The workout was increasing snatches 75,95,115 and a lot of burpees.  I did almost all the burpees as step down and step up burpees with no issues and didn't go fast on snatches. Good thing is I'm fine on Thursday.  I went to Airrosti today and they said it's going to still take a while but stay away from things that cause pain and aren't manageable.   

10/07/16 - 10/13/16

Friday:

A1. Banded Marching; 60s; rest 15s

A2. GHD Sit ups; 15 reps; rest 15s

A3. Back Rack lunges; 10 alternating reps; rest 15s

A4. Wall sit; 30s; rest 3 minutes x 4 sets

+

12s Assault bike @ 90% effort

60s Rest

12 Box Jump over 24"

60s Rest

50 Double Unders (Sub 12s AB @ 90% effort if it hurts your arm)

60s Rest

12 Alternating Pistols

60s Rest

x 4 sets

A1,A2,A3,A4: Everything went well and did back rack lunges at 125.  I should have went heavier.  

Metcon Intervals: Over 650 watts on the 12 sec interval.  Box Jump overs felt good and I wasn't winded.  Stumbled a bit on DU's but no pain.  Pistols were slower than usual but good to go!

Saturday:

40 Minute EMOM:

1st: 10 Russian KBS 55lbs *IF this hurts your arm sub back extensions*

2nd: 15 Assault Bike Calories

3rd:  30s Sled Drag Heavy

4th: 200m Run

Around 5th round I dropped the cals down to 12 and the run to 180m.  I was fatigued and struggling a bit.

Sunday: Rest

Monday: Squat

A. Back Squat w/bands; 265 + bands; 3 reps; rest 2 minutes x 5 sets

B. Good mornings; 8 reps @20x1; rest 90s x 5 sets

C1. Sorensen Hold; 30s; rest 30s

C2. Hollow body rocks; 20 reps; rest 30s

C3. Alternating rotational plank; 20 reps; rest 90s x 5 sets

+

20s Assault bike @ 650 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. No problem with back squats
B. 115 on the GM's no issues
C1,C2,C3: All accessory work went well
ASS BIKE: I hit the points for this 

Tuesday: AB

Assault bike Legs only - 9 Minutes @ 80%

+

Assault Bike Legs only

20s @ 400-450 Watts

40s easy spin x 9 sets

+

Assault Bike legs only

10s @ 500-550 Watts

50s Easy Spin x 9 sets

+

Assault Bike legs only

5s ALL OUT

55s easy spin x 9 sets

+

Assault bike Legs only 15 minute Z1

Ass Bike for 9 minutes: I kept it around 300 watts and did that the whole way.  Have no idea if it was 80% but it didn't feel easy.  In fact it sucked!
**No issues with the rest of todays ASS BIKE work

Wednesday: Sled

A. Rack Outs; HEAVY if it doesn't bother elbow..; 15s; rest 90s x 4 sets

B1. Sled drag forward 50m; rest 15s

B2. Sled drag backwards; 50m; rest 15s

B3. Sled drag laterally (left); 50m; rest 15s

B4. Sled drag laterally (right); 50m; rest 15s

B5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 5 sets

C1. GHD sit ups (keep arms at side); 15 reps; rest 30s

C2. Chinese face up plank; 30s; rest 30s

C3. Chinese face down plank; 30s; rest 90s x 4 sets

+

20 Minute Z1

A. 455 on the rack outs
B1, B2,B3,B4: sled drug 2 blues and a yellow
B5. I used a yoke with two yellows so around 200lbs
Core work was solid
Did mobility for recovery but plan to row tonight as well

Thursday: Rest

Friday:

A1. Banded Marching; 60s; rest 15s

A2. GHD Sit ups; 15 reps; rest 15s

A3. Back Rack lunges; 10 alternating reps; rest 15s

A4. Wall sit; 30s; rest 3 minutes x 5 sets

+

12s Assault bike @ 90% effort

60s Rest

12 Box Jump over 24"

60s Rest

50 Double Unders (Sub 12s AB @ 90% effort if it hurts your arm)

60s Rest

12 Alternating Pistols

60s Rest

x 5 sets