3/28/16 - 4/1/16

Monday: Hip/unilateral rehab/strength + posterior accessory/str + core + Z1

A. Ring Muscle ups; 4 reps; 5 breaths as 'rest' x 4 sets; rest 2 minutes x 2 sets

B1. Crossover step ups 16" box; 8 reps each side; no rest btw sides; 30s rest

B2. Monster band walk forward; 30s; rest 30s

B3. FLE (2") Split Squats **Careful on these, i want to strengthen your hip flexor so while this increases ROM for that make sure the load is appropriate, warm up with no weight and if it bothers it at all skip it**; 8 reps each leg; rest 30s 

B4. Seated good mornings; 8-10 reps; rest 2 minutes x 4 sets

C. DB RDL @2020; rest 2 minutes x 3 sets

D1. BB Glute bridge @20x1; 10 reps; rest 

D2. Band Assisted natural Knee extensions; 10 reps; rest 60s x 4 sets

+

60s light sled drag

30s hollow body rocks

2 minutes Bike

30s arch body rocks

x 5 sets

A. Had no problem 1st set with all 4.  In the second set I failed on the 3rd set of 4.  Then, I took about 20 sec to finish those two sets.  
B1-B4. These movements went well.  I had no problems or pains in the hip.  Seated GM's were a stretch.
C. 245 on the BB RDL's.  Just realized I should have done DB's though.
D1 & D2. 135 Glute Bridges and used a band for the knee ext.
Sled Drag was around the parking lot with 45lbs.

Tuesday: Cyclical Aerobic Power intervals

Airdyne 60s @ 10 minute pace

Airdyne 60s @ high end recovery pace x 5 sets

+

Row 200m @ 2k pace

Airdyne 2 minutes @ high end recovery pace x 5 sets

+

Row 500m @ 85%; rest 2:30 x 6 sets

+

20 Minute Z1 flush of choice

I kept my AD pace at 67 RPM's and my recovery pace at 61 RPM's for the first 5 sets.
Rowing was at a 152 split time and my recovery pace at 61 RPM's again.
Only had time to get 4 of the 500m row's done before I had to coach.  Busy day 

Wednesday: UB Pulling END + Pressing abs + Unilateral rehab + clean tech under fatigue

A1. CTB Pull ups; 8 unbroken reps; rest 10s

A2. Chin over bar pull ups; 10 unbroken reps; rest 60s x 3 sets

B1. Strict Press; 3-5 reps; rest 20s

B2. Strict Press @ same weight as B1; 1.1.1; rest 20s / 3 minutes x 3 sets

C1. Band assisted shrimp squats; 6-8 reps each leg; rest 30s btw legs/sets

C2. Russian step ups; 6-8 reps each leg; rest 10s btw legs/60s btw sets x 3 sets

+

60s Airdyne @ 68-70 RPMS

1.1.1.1 Power Clean from high blocks (mid thigh); rest 10s / 3 minutes x 4-5 sets

A1 & A2. Unbroken set 1 & 2, broke on Strict for set of 3.

B1 & B2. Used 135lbs, I can feel the issue behind my tricep into my shoulder.  It didn't prevent me from pressing but it's still there and if I would have gone too much heavier I fear it may get aggravated again.  I am lining up an appt with Airrosti this week.  I was waiting to pull the trigger but I have to get one of these two issues (hip, tricep or rear delt issue) looked at.  I can work through it but I need to know what's the deal.  I had NO ISSUES with presses. 
C1 & C2. I barely used the band.  I could definitely feel my hip but It wasn't enough to make me use the band.  I for the most part did it without the band. 
AD & Clean from blocks:  I kept the 68-70 RPM's and increased my weight for Power Cleans.  135, 155, 175, 185, 205, 215

Thursday: Rest

Friday: Hip/Unilateral rehab/strength + Posterior END + Snatch  tech

A. Halting snatch deadlift; 3 reps; rest 2 minutes x 3 sets

B. Kang Squat w/2-3s pause in bottom; keep load light and stop if it bothers your hip; 6-8 reps; rest 2:30 x 4 sets

C1. Deadlift; 10 reps @ 245lbs; rest 30s

C2. Monster Band walk forward; 30s; rest 30s

C3. Sorensen hold; 30s; rest 2 minutes x 3 sets

+

10 Minute EMOM:

1st: 10-12 unbroken toes to bar

2nd: 45s Row @ 85%

+

10 Minute EMOM:

1st: 15 unbroken wallball - if this bothers your hip switch to 10 burpees to 6" target

2nd: 45s airdyne @ 85%

A. HSDL 185, 205, 205 my hands were hurting from the day before.  ON FIRE!
B. 65, 95, 105, 115 felt this for sure but managed with no real pain
C1,C2,C3. Unbroken with no major pain.  Could feel my hip but it was a lingering HELLO, not a painful STOP type of feeling. 
EMOM:  No problem Unbroken
EMOM:  No problem Unbroken

Saturday: Map scenarios - short + long

For time:

10-8-6-4-2

Unbroken Power Clean 135lbs

5-4-3-2-1

Unbroken Muscle ups

+

20 Minute amrap:

20 Calorie Row

10 strict HSPU

10 calorie row

10 ctb pull ups

+

20 Minute Z1 of choice

FT: 4:28 chest was burning and I felt winded.  Rested a little too long at times.
AMRAP:  Did 5+10 and for some reason had to break up all my SHSPU into 5's.  Also, broke my C2B's into 5's.  Just didn't have much pull in me after the workout.

Sunday: Rest

3/21/16 - 3/27/16

Monday:

Row 150m @ 1:35-1:38/500m - as soon as you get off go into the following cluster

Burpees 2.2.2.2.2; rest 10s/3 minutes x 4-6 sets depending on how you're feeling

+

30 Minute Airdyne Z1

+

20 Minute mobility

Did 6 sets at that pace and had some repeated coughing.  Phlegm coming up from my lungs but I was ok.  Had a sore throat most of the night but survived.  A.D. was good for me as well.

Tuesday:

A. Back Squat; 6-8 reps @60-65%; rest 2:30 x 3-4 sets

B. Good mornings @20x1; 8 reps @ LIGHT weight; rest 2 minutes x 3 sets

C1. Thrusters; 8 reps @ 95lbs; rest 45s

C2. 30s airdyne @ 75-80% depending on feel; rest 2:30 x 3 sets

+

12 Minute alternating EMOM:

1st:  6-8 Goblet squat 55lbs + 20 double unders

2nd: 10 Hollow body rocks + easy airdyne remaining time

A.  8 reps @ 255 x 4 on the back squats.  My hip or upper quad was sore again.  It wasn't as bad and felt better by Thurs but still a lingering issue.  
B.  95 lbs for 3 sets
C1 & C2.  Went well with thrusters and A.D.
EMOM:  No problems

Wednesday:

A. Push Press; 5 reps @ 65-70%% - go by feel; rest 2:30 x 3 sets

B1. 2-3 unbroken muscle ups; rest 30s

B2. 3-5 strict CTB pull ups; rest 2 minutes x 3 sets

C. 15 Box Jumps 30" for time - no rebounding; rest 2 minutes x 3 sets

+

60s Airdyne @ 85%

30s Step ups 20" 

30s rest/walk x 12 sets

A.  185lbs for 5 reps x 3 sets
B1 & B2.  Easy MU's, and no problem on Strict C2B's.  
C.  (38s, 40s, 39s)
Airdyne:  All 12 sets were ending the 60s around 76-79 RPM's.  Tough because I have't done it in a while.  No coughing until after I was done.  

Thursday: Rest

Friday: 16.5 is (14.5!)
What to say other than I felt like I had a good pace.  12:24 which is a PR from 2014.  I broke up my sets 12-9, 10-8, 8-7, 8-4, 9,6,3.  I could have done bigger sets I guess.  That's always a faster move. 

Saturday: Post 16.5:

A. Power Clean; 1.1.1; rest 20s/3 minutes x 4 sets - build each set so that only last set or last 2 sets are tough

B1. Archer Ring rows (ring rows if we cannot do this); 10-12 alternating reps; rest 30s

B2. Archer ring push ups (ring push ups or regular push ups if we cannot do this); 10-12 alternating reps; rest 30s

B3. toes to bar; 10-12 reps; rest 90s x 4 sets

+

30s Pull ups (Sub KBS 55/35 if you do not have at least 6+ unbroken pull ups)

90s Airdyne @ 85%

30s Hang Clean + Jerk 95/65

90s Row @ 85%

2 minute rest x 3 sets

Spent all day putting in a new rig at the gym.  Have to finish tomorrow as well.  I will post pics on facebook later so you can see.  I stretched a bit all day and was moving mats around and drilling and moving rig pieces but that's about it.  Still sore after 16.5 and my left hip is sore as well but I feel pretty good.  I am going to do something tomorrow as well after I am done finishing up the rig and flooring.  

Sunday: Rest 

3/12/16 - 3/19/16

111 is a GREAT score.  I personally wouldn't re-do it with that score man, but in the end it is up to you.  It would most likely ruin a day of training.  I know it's only 7 minutes but it is REALLY hard on our forearms and we need to be careful not to overwork those to avoid elbow issues - esp with the on and off shoulder issues. 

Monday: Posterior acc + active recovery

A. Deadlift; 5 reps @ 295; rest 90s x 4 sets

B1. Seated sumo stane good morning; 10-12 reps; rest 30s

B2. Hollow body rocks; 35s amrap; rest 90s x 4sets

+

20 Minute EMOM:

1st: 5 Power Clean 185lbs + Easy airdyne remaining time

2nd: 3 unbroken muscle ups + 5 box jumps 24"

SICK AS A DOG!  Cold sweats, fever but no throwing up or diarrhea so I WIN!  Trying to sleep it off.

Tuesday:

A1. Airdyne; 15s all out; rest 2:45 minutes

A2. Row; 30s all out; rest 2:45 minutes

A3. Airdyne; 3 minutes for calories; rest 4:45 minutes x 3 sets

+

20 Minute amrap:

20 calorie airdyne @ 85%

100 FT Farmer carry 70lbs each hand

10 ghd sit ups

100 FT double kb overhead carry 55lbs (if this bothers your shoulder go down in weight to 35s)

I thought fever broke last night but by the end of day I was thinking that wasn't the case. A1,A2,A3 I did half of what I normally do.  45, 42, 46 Cals on the first section and my chest hurt so bad.  I literally thought something was wrong.  #chestcoldproblems

AMRAP: I did 4 rounds and decided that was enough.  I just wasn't getting any output.  No energy and no effort but glad I was moving around.  

Wednesday:

A. Push Press; 5 reps @ 90% of last weeks weight; rest 2:30 x 4 sets

B1. 5 unbroken muscle ups; rest 30s

B2. 5-10 strict CTB pull ups; rest 2 minutes x 4 sets

C. 15 strict HSPU for time; rest 2 minutes x 4 sets

+

60s Airdyne @ 85%

30s Step ups 20" 

30s rest/walk x 12 sets

Woke up today in a pool of sweat like last night but I'm up and moving around.  I will still be doing today's work but we'll see what kind of results I get.  The hardest part will be conditioning I'm sure.  I'm off the meds though (NyQuill, DayQuill, and Aleve) 
A. SICK still and did 35 Minutes Zone 1 on A.D. and my chest was on fire!  Glad I did something though.

Thursday: Rest

I know it was a rest day but I did another 35 Minutes of Zone 1 A.D. to see how my chest would feel and it was still pretty tough.  Glad I did it though.  

Friday: 16.4

It was a long day and I decided to do the workout during FNL's.  Last minute decision and I'm glad I did because I wanted the opportunity to redo this if I didn't do well.  My score was 205.  My DL's scheme was 11,11,8,6,6,4,4,1,1,1,1,1 and my WB's were 15,10,10,10,5,5.  My row time took too long around 3:20 and I finished with the 40 HSPU.  I had a few no reps on my HSPU's as well.  If I am healthy I'd like to try 5's on the DL's.  :)  

Saturday: I actually think I set the chest cough part of my pneumonia back.  It's been a rough day so I wasn't able to train.  The Dr. said it may take a little longer to heal from this so I wanted to chill today.  Stretching and hydration is what I have been focusing on today.  My wife is in bad shape!  Geez, never seen her this sick.  My house needs to be bleached. lol, will do the same tomorrow.  Please program as if I'm not redoing this workout and I will see where I am at tomorrow.  Thanks, hope you had a good weekend! 

3/5/16 - 3/11/16

Saturday 3/5/16

A1. Push Press; 3-5 reps @ moderate-tough weight; rest 30s

A2. HS hold; 20-30s depending on feel - don't push this; rest 2:30 x 4 sets

B1. Lateral lunges; 20 alternating reps - no weight; rest 30s

B2. BB RDL @ 95/65lbs; 8-10 reps - slow reps; rest 30s

B3. Row 250m @ 75-85%; rest 2:30 x 4 sets

+

10 Minute airdyne cooldown

+

10-20 minute mobility

A1.  Push Press was only possible with light weight.  Not sure what happened on Friday night but woke up and felt like I pulled my right pec muscle and my tricep or shoulder.  Stupid really but could only do some of today's work. 

A2. HS holds weren't a problem

B1. Lunges where pretty easy 

B2. Just used the BB.  Didn't want to use weight. 

B3.  Rowing wasn't too bad and the airdyne was fine as well. 

Monday: Posterior acc + active recovery

A. Deadlift; 5 reps @ 275; rest 90s x 4 sets

B1. Seated sumo stane good morning; 8-10 reps; rest 30s

B2. Hollow body rocks; 30s amrap; rest 90s x 4sets

+

20 Minute EMOM:

1st: 10 Shoulder to overhead 115lbs + Easy airdyne remaining time

2nd: 4 strict pull ups + 8 kipping CTB pull ups + 5 box jumps 24"

A. DL's were no problem and I did 5 sets because I felt good
B1 & B2 were nice and it was a good stretch for my back
20 Min EMOM: Had issues with Push Press when I wasn't just right on elbow positioning.  It was painful but managed to stay in the EMOM.  Had to reduce the 2nd minute to 6 Kipping C2B''s.  Wasn't getting back to BJ's in time to do all 5.  Had no problem with hip but didn't do anything either.  :)

Tuesday:

A1. Airdyne; 15s all out; rest 3 minutes

A2. Row; 30s all out; rest 3 minutes

A3. Airdyne; 3 minutes for calories; rest 5 minutes x 3 sets

+

20 Minute amrap:

24 calorie row

18 wallball

12 box jump overs 24"

A1, A2, A3: Tough but I could feel my capacity burn!!!  74 cals, 64 cals, and 69 cals
20 MIN AMRAP:  6 Rounds Unbroken WB's.  

Wednesday:

A. Push Press; 5 reps @ 90% of last weeks weight; rest 2:30 x 4 sets

B1. 5 unbroken muscle ups; rest 30s

B2. 5-10 strict CTB pull ups; rest 2 minutes x 4 sets

C. 15 strict HSPU for time; rest 2 minutes x 4 sets

+

60s Airdyne @ 85%

30s Step ups 20" 

30s rest/walk x 12 sets

Mother in law is in town from FL and I wasn't able to get to the gym.  Didn't want to cause a stir with my wife about it.  I was at the museum etc.  Looks like I get extra rest before Friday night I guess.  Can I do some conditioning tomorrow?  Nothing too intense but I will be at the gym tomorrow.  

Thursday: Rest

Friday: 16.3

My score was 111 and I may do it again Mon.  Can we please plan as I am not doing it Mon and we can go from there.  I'm pretty happy with my score.  After looking at my times I was a little inconsistent and I wish I had done a better job at that.  With that being said how much better could I have done?  Finishing the 9th round would have been lovely but I'm pretty content.  Thoughts?

Saturday: A. Back Squat; 5 reps; rest 2:30 x 5 sets - build to a tough set of 5

B1. Glute Bridge @20x1; 8-10 reps; rest 30s

B2. BB front rack FLE split squat; 8 reps each leg; rest 30s btw legs/sets

B3. Sorensen hold; 30s; rest 3 minutes x 3 sets

+

15 Minute EMOM:

1st: 6-10 Thrusters 75/55 + easy row/AD remaining time in minute

2nd: 6-10 box jump overs + easy row/AD remaining time

3rd: 6-10 toes to bar + easy row/AD remaining time

*Reps will depend on your ability - make sure you can complete each within the minute - pick a rep range and stick to it*

A. 305 and my hip flexor was a little sore later in the day but it's fine.  
B1, B2, B3.  Used 225 for Glute Bridges, worked up 95,115,135 on split squat.
EMOM:  PERFECT RECOVERY!  I did 10's throughout and I'm pretty sore from 16.3 so rest day will be nice.

Sunday: Rest 

2/29/16 - 3/4/16

Monday:

16.1 Redo

+

20 Minute cool down airdyne Z1

Much better than last attempt on 16.1 with a score of 228.  Burpees hurt me again. Overhead mobility can always get better as well.  Never satisfied but will focus on major goals moving forward.

Tuesday: Posterior acc + active recovery

A. Power Clean; 10 Minute EMOM; start at 225 and add 5lbs a minute

B1. Seated sumo stane good morning; 8-10 reps; rest 30s

B2. Hollow body rocks; 30s amrap; rest 90s x 3 sets

+

20 Minute EMOM:

1st: 5 Deadlift 225 + Easy airdyne remaining time

2nd: 5 toes to bar + 20 Double Unders

A.  Felt heavy and actually missed 265 then hit it right after and finished the 10 min EMOM. 

B1 & B2.  Seated sumo GM's felt great!  Only used 75lbs because it was my first time ever doing these.  Core felt good on Rocks as well.  

20 Min EMOM was clean.  I was doing about 10-14 cals each time on the AD.  No problem with T2B's and a few stumbles on DU's.  Realized I was getting lazy with my hands and corrected the issue. 

Wednesday:

A. Push Press; 5 reps; rest 2:30 x 3 sets - build to a tough 5 rep for the day in 3 sets here

B1. 5 unbroken muscle ups; rest 30s

B2. 5-10 strict CTB pull ups; rest 2 minutes x 3 sets

C. 15 strict HSPU for time; rest 2 minutes x 3 sets

+

60s Airdyne @ 85%

30s Step ups 20" 

30s rest/walk x 10 sets

A. PP @ 225lbs for 5 reps
B1 & B2. Unbroken MU's, 8,8,8 on the C2B's 
C. 27 sec, 28 sec, and 40 seconds.  Shoulders gave out on me
Airdyne work: I kept the Airdyne around 78-82 RPM's the whole 10 sets.

Thursday: Rest

YES, I will be doing 16.2 on Friday unless things change.  I will let you but let's plan for that.  Thanks!

Friday: 16.2?

16.2 was a fun workout.  (260) but think I could have done a better job.  Went out with 8,7,5,5 T2B's and had a few stumbles on DU's.  I did my cleans 1:15 and had about a 30 sec head start into 2nd round.  Then, 7,5,5,5,3 on my T2B's, 2 breaks on my DU's and just finished my 185.  Then, did 5,5,5,3,2,1,1,1,1,1 T2B's and did too many DU's in a row to make time for my 225.  I was winded pretty good.  I'd like to try 5x5 T2B's on Monday and see if I can do better.  No bid deal either way, so I plan to recover Sunday.