2/19/16 - 2/26/16

Friday:

A1. Curtsi lunges; 20 alternating reps; rest 30s

A2. Lateral box step ups @40x1; 8 reps; rest 30s btw lets/sets

A3. Arch Body hold; 30s; rest 90s x 3 sets

+

Sled Drag; 100m HEAVY; rest 2 minutes x 4 sets

+

Airdyne; 10s ALL OUT; rest 2:50 x 3 sets

+

Row 500m @ 85%; rest 2 minutes x 5 sets

A1,A2,A3 Used 5 blue plates on the sled drag

Row: Kept my rows around 1:58 and was pretty good.  

Saturday:

15 Minute amrap:

10 Thrusters 95lbs

15 calorie row

12 box jumps 24"

15 calorie row

Rest 5 minutes

15 Minute amrap:

10 Kipping hspu

15 calorie row

10 burpees

15 calorie row

1st AMRAP: Made a mistake and cut off the last 15 cal row.  I did 6+10 for the 3 movements.  I moved at a reasonable pace.  I did not go 100%.  

2nd AMRAP:  I did the same thing with the row to keep my numbers the same.  I did 5+10 in this workout.  No hip pain or anything.  Felt great to start because I did YOGA on Friday night but hip tightened up pretty good later in the day.  

Sunday: Rest - check in with me this about how your hip is feeling...

FELT GOOD resting today and recovering. 

Monday:

5 sets @ high effort:

10 pull ups

10 Power Clean 115lbs

10 Step ups 24"

90s rest b/t sets

+

15 Minute EMOM:

3 Power Snatch 135lbs

1-2 Bar muscle ups

5 Sets: 

Tuesday:

A1. Thrusters; 10 unbroken reps @ 115lbs; rest 30s

A2. Burpees; 10 reps AFAP; rest 90s x 3 sets

+

24 Minutes @ moderate  effort:

10 Kipping HSPU

300m Row

10 tough ring rows

300m row

20 wall balls

300m row

Wednesday: Travel

2/12/16 - 2/18/16

Friday: Oly + Posterior END + amrap/CD

A1. Curtsi lunge; 16 alternating reps; rest 30s

A2. Lateral box step ups @40x1; rest 30s

A3. Fire hydrants; 10 reps each leg; rest 60s x 3-4 sets

***If anything bothers your hip shut it down and do more mobility (above) and some light airdyne and email me - will need to change the rest of the week accordingy***

B1. Deadlift; 10 unbroken reps @ 305; rest 30s

B2. Alternating step ups 24"; 10 reps AFAP; rest 2 minutes x 4 sets

+

For time:

Row 750m

25 Thrusters 105lbs - change this to CJ if hip is still bothering you

20 bar over burpees

+

15 Minute @ 70% (Cooldown)

20 alternating step ups

10 back extensions

10 calorie airdyne

15s hollow body rocks

A1 - A3.  Already updated you on my upper quad/hip situation.  I felt pretty good after the warm up and felt I could give the workout a go.  

B1 & B2. No problem on DL's, I didn't go 110% just to be cautious but all unbroken and Step ups were good.

Metcon: 5:58 and that was a good aggressive speed on rower.  Thruster reps were 10,7,8 to be safe on soreness of hip.  Cool down helped out as well.  

Saturday: Push / Pull - high density CTB

A1. Push Jerk; 10 reps @ 165+lbs; rest 30s

A2. Chest to bar pull ups; 20 unbroken reps; rest 2 minutes x 3 sets

B. 6 Minute EMOM: 5 muscle ups

+

22 Minute amrap @ 80% - keep this nice and steady:

250m Row

5 strict deficit HSPU

250m Row

10 Toes to bar

A1 & A2.  175 for Push Jerks and Unbroken C2B's.  

Metcon: I did 5 or 6 rounds.  Broke up my strict HSPU's and unbroken on T2B's. 

Hip felt ok after today's work.  I have Sunday off so I will be mobilizing and resting until Monday.  

Sunday: Rest

Monday: Oly skill + posterior end + pull

A. Squat Clean; EMOM 10 minutes start at 185lbs; add 10lbs a minute

B1. CTB Pull ups; amrap (-1); rest 30s

B2. Power Clean; 1 rep every 15s for 5 reps @ 235lbs; rest 2 minutes x 4 sets

+

Alternating 24 Minute EMOM:

1st: 10 Deadlifts 275lbs

2nd: 10 Box Jumps 24"

3rd: 150m Row

+

10 Minute Airdyne cool down

A. Completed all 10 lifts ending at 285 no problem from hip
B1 & B2 Did 16 reps for all C2B's hands were spent.  Power cleans were tough around set 4 but completed.
Metcon EMOM: Unbroken DL's and no problem on the rest.  WOW, that was a mind fuck!

Tuesday: KF + Push + cyclical

A. Back Squat; 2.2.2; rest 15s/3 minutes x 4 sets

+

Alternating every 30s for 10 Minutes

1st: 5 Thrusters 95lbs

2nd: 30 Double unders

+

22 Minute amrap:

15 calorie airdyne

10 OHS 125lbs

15 calorie airdyne

5 bar muscle ups

A. 225, 255, 285, then my hip was hurting again.  It's only on Back squats so I decided to chill on squats.  Would have hit 305 but didn't want to risk it.  

***Then, an old athlete of the gym stopped by and wanted to WOD.  I decided to do it but worked at 85-90%.  Here's what we did:  10 Min AMRAP; 5 Strict HSPU, 5 Front Squats, 5 Push Press, and 10 C2B's (8+5 reps) then.... 1 min rest then..... 5 Min Airdyne for Cals (85 Cals) then... 1 min rest then.... 10 Min AMRAP; 10 OHS 95lbs, 10 Burpees, 10 Pull Ups (4+20 reps)  SORRY COACH I know this was a lot but it was one of those poor decisions you can't take back after.  NO PAIN in my hip though.  Just heavy squats are tough on that muscle in my hip.  If you want me to do something different tomorrow text me please.  I think I will be OK either way but you know best.  

Wednesday:

6 sets @ high effort:

15 pull ups

15 Power Clean 115lbs

15 box jumps 24"

90s rest b/t sets

+

20 Minute EMOM:

3 Power Snatch 145lbs

1-2 Bar muscle ups

I was warming up and doing some basic air squats and was still a little tender in the muscle that's connected to my hip.  (Upper quad)  I then decided to chill out and rest today.  I spoke to a specialized hip DR that night and because the soreness comes when I am pushing out of the squat she says it's most likely muscle and not socket issues.  My left quad is super tight as well.  She says the heavy squats may have to be modified for a bit is all and she said keep mashing the muscles and icing along with Aleve.  

Thursday: Rest

Tight and sore today but I plan to loosen up at the gym stretch out a bit and what not to get some blood flow to the area around my hip.  May ride the bike and do some dynamic stretching but nothing major of course with it being a rest day.  

2/5/16 - 2/12/16

Friday: Oly + Posterior END + amrap/CD

A. Squat Clean; 1.1.1;rest 20s/3 minutes btw sets - build to a tough set

B1. Deadlift; 10 unbroken reps @ 275-295; rest 30s

B2. Box jumps 24"; 10 reps AFAP; rest 2 minutes x 3 sets

+

25 KBS 2pd

50 Wallball

25 KBS 2pd

+

10 Minute @ 70% (Cooldown)

20 alternating step ups

20s FLR on rings

10 calorie airdyne

10s hollow body hold

A. 255, 275, 305 missed #3 on set of 305.  Then, hit the 3rd rep after 1 minute.  

B1 & B2.  295 DL's Unbroken and the BJ sets were all around 15-17 sec long.

Metcon: 3:55 and I broke at 40 on the WB's.  Cool down was just that.

Saturday: Push / Pull - high density CTB

A1. Push Jerk; 10 reps @ 155+lbs; rest 30s

A2. Chest to bar pull ups; 18 unbroken reps; rest 2 minutes x 3 sets

B. 6 Minute EMOM: 4 muscle ups

+

20 Minute amrap @ 80% - keep this nice and steady:

250m Row

5 strict deficit HSPU

250m Row

10 Toes to bar

Forgot to metion, I was taking USAW Sports Performance Course this weekend but did the work on my lunch break!

A1. & A2. 155 & 18 C2B's all Unbroken for all 3 sets

B.  No Problem on the EMOM Unbroken and had about 40 sec of rest each minute

Metcon: Was only able to do 12 minutes because of seminar but Did around 5 rounds and broke all T2B sets up 5,5 just because my hands were getting close to tearing.  No gymnastics grips at the seminar. 

Sunday: Rest

Monday: Oly skill + posterior end + pull

A. Squat Snatch; EMOM start at 155lbs; add 5lbs a minute till a tough single

B1. CTB Pull ups; amrap (-1); rest 30s

B2. Power Clean; 1 rep every 15s for 5 reps @ 225lbs; rest 2 minutes x 3 sets

+

Alternating 21 Minute EMOM:

1st: 8 Deadlifts 275lbs

2nd: 10 Box Jumps 24"

3rd: 125m Row

+

10 Minute Airdyne cool down

A. worked up to 215 and quit with no misses
B1 & B2. 20,18,18 on C2B's could have pushed it but was concerned about hands.  Power cleans went well with no misses. 
Metcon: Unbroken on all DL's, 15-20 seconds on all BJ's, and roughly 30 sec rest each round or so.  Sometimes less towards the end of EMOM.

Tuesday: KF + Push + cyclical

A. Back Squat; 2.2.2; rest 15s/3 minutes x 3 sets

+

Alternating every 30s for 8 Minutes:

1st: 5 Thrusters 95lbs

2nd: 30 Double unders

+

20 Minute amrap:

15 calorie airdyne

20 wallball

15 calorie airdyne

5 muscle ups

A. 285, 305, 325 Back Squats and they felt HEAVY after all the DL's yesterday.  Hips weren't working with me.  
Metcon: Went fine, last two rounds I tripped up on my DU's once but it was all good.
Metcon amrap: 5+45 but had some issues.  On the first round of MU's, I tore so 2nd set tried to move my hands on the turnovers for MU's each time and was unsuccessful.  It was throwing me off the whole set of 5 so I changed to Ring Dips.  Unbroken on everything though.

Wednesday:

5 sets @ high effort:

16 box jump overs - 24"

12 calorie airdyne

8 toes to bar

4 Strict Deficit HSPU 2-4"

90s rest b/t sets

+

20 Minute EMOM:

3 Power Snatch 135

3 burpees to target

**Woke up with a really bad issue in my upper quad and hip.  I couldn't hinge my hips back or stabilize on a single leg RDL Left leg because their is a pain there.  Not sure what I did but it's a strain of some sort.  I can feel high tight the muscle is and when I push in at the top I can feel the issue.  I think it was either from my Back Squats or the 2nd round I came off the rings I landed awkward on my left leg and it may have jammed that muscle.  Regardless, I tested and the workouts for Wed were fine no pain.  BUT! the minute I tried something where the pain was being felt it was still there.  
Metcon: #1 1:46 / #2 1:59 / #3 1:47 / #4 2:01 so I didn't have too much trouble.
Metcon EMOM: No problem other than my core starting to burn around round 13 or so.  It was tough obviously but glad I completed this EMOM. 

Thursday: Rest

**Woke up still with pain but it's not as sharp today so I will be enjoying the rest today.  Also taking Ibuprofen, I put ice on it last night and will do the same today.  I will be lightly stretching today as well.  Will keep you posted 

1/29/16 - 2/3/16

Hey LJ,

Glad your arm is doing better and glad you took the time to warm up the joint wednesday.  What I sent you via FB is probably going to be 'best' for mobilizing the join more.  The other things that may help would be isometric holds in the plank position and OH position (single arm KB overhead walk, etc).  Typically isometric holds are the basis for all gymnastic progressions because that's what builds joint capsule stability.  Outside of scap work (x-over symmetry/banded rotation/cuban presses/etc) I don't think much else will help that specific spot, if it is the shoulder joint itself.  This is the last week of your cycle and we are going to focus on much more higher end aerobic output as well as olympic lifting w/'high output' movements and then last but not least Deadlift combos that i think will help give you some exposure before the open.  

No 'full' snatching this week but if anything bothers your shoulder stop immediately and email me.

Friday:

A. Back Squat; 10-8-6 reps; rest 2:00 btw sets build each set (start at 295 for first set of 10)

B1. BB Russian Step ups; 10 reps/leg; rest 10s btw legs/30s btw sets

B2. Med ball hamstring curls; 12-15 reps; rest 2 minutes x 3 sets

+

3 Rounds for time:

7 Muscle ups

35 Wallball

70 Double unders

A. 295, 305, 315 and it was tough but felt good. 

B1 & B2. 95, 105, 115 on Russian Step Ups, Med balls were good.

Metcon:  Round 1- Unbroken and tripped up on DU's (10, 35, 70 DU's), Round 2- Unbroken and broke on WB's (15,10,10), then same on DU's (10,30,50,70 DU's), Round 3- (4,3 MU's), (15,10,5,5 WB's), and (15,60,70 DU's).  I think the squats hurt my time (9:45) and I was off for some reason.  

Saturday:

30 Calorie airdyne @ 78--81 RPMs; rest 1:30-2:30s x 5 sets

*Can sub running; 200m @ 85-90%; rest 1:30-2:30 x 5 sets* - this will probably tighten your back up for the DL/BJ/Pull up triplet though...it would be preferable for you to run for 10-15 minutes as a cool down after you finish the DL/BJ/Pull up vs subbing out the airdyne

+

18 Deadlifts 295lbs

18 Box jumps 26" (put a plate on the 24" box)

18 pull ups

Rest 90s x 4 sets

+

Banded external and internal rotation; 10 reps each arm each movement; no rest btw arms 30s rest btw sets x 3 sets

30 Cal Row's: 78,79, and 80 RPM's all 5 sets.  Did not run outside because it got cold.  

Metcon: Set 1- 6,5,4,3 on DL's @ 2:55 / Set 2- Situation at gym needed to break to grab something but got right back at it @ 5:05 / Set 3- 4,4,4,3,3 on DL's @ 3:50 / Set 4- 5,4,4,3,2 @ 4:10 for the workout  

Sunday: Rest

Monday:

A. Power Snatch; EMOM; start at 155 - add 5lbs/minute till failure

B1. TGU; 8 unbroken each arm w/24kg; no rest btw arms; rest 30s

B2. Kipping HSPU amrap in 30s; rest 90s x 3 sets

+

For time:

30 Thrusters 95lbs

30 Calories Row

20 Thrusters 95lbs

20 toes to bar

10 thrusters 95lbs

10 burpees over bar

A.  5lb increase from 155, hit 210 and missed 215.

B1. & B2. Set 1- 8,8 TGU and 18 HSPU / Set 2- 8,6/2 TGU and 18 HSPU, Set 3- 5/3,5/3 TGU and 17 HSPU.  

Metcon: Took 1:31 to do 30 Thrusters 16,9,5 reps then 1:32 to complete 30 cals on rower, then 6,5,4,5 on 20 Thrusters with Unbroken T2B's, then 5,5 Thrusters final time was 7:11.

Tuesday: *This shouldn't be too terrible bud - just try to move at a moderate pace, don't push the pace for this day - this is the last week of this so enjoy .... :)*

70 Minutes (2 sets) @ MODERATE 75% pace:

10 Minute Row

10 Minute amrap 50 Ft HS walk + 20 alternating step ups + 5 push ups + 200ft Front rack carry 2x35lbs Kb's

10 Minute Airdyne

5 Minute Running

The 2nd set of HS Walks was tough.  Broke every 10-12 ft.  That was long but my body always appreciates it.

Wednesday:

A. Clean and Jerk; build to a tough single - not a max

B. 15 unbroken Chest to bar pull ups; rest 60s x 3 sets

B1. 8 unbroken power snatches 130-135lbs; rest 20s

B2. 18 unbroken deadlifts; same weight as B1 (snatches); rest 20s

B3. 20 lateral BB burpees @ 92% (Fast but sustainable - game day pace); rest 20s

B4. 40 Unbroken double unders; rest 2:00s x 3 sets

Thursday: Rest