5/2/16 - 5/9/16

Lat could be on fire from a combination of things...keep me updated on it - should probably change wednesday if it's still bothering you on Tuesday.  Keep me updated on the hip as well.  

Monday: Hip/unilateral rehab + posterior end + core + Z1 volume

A1. Single leg box squat w/monster or valgus band around knees; 10 reps; rest 30s btw legs/sets 

A2. BB Single leg Good morning (keep knees together); 10 reps; rest 30s

A3. Banded shrimp squat; 8 reps; rest 30s btw legs / 2 minutes btw sets x 5 sets

B1. Snatch Grip Deadlift; 3-5 reps; rest 30s

B2. Goblet squat @25x1 (5s pause in hole); 6-8 reps; rest 30s

B3. Feet in rings hamstring curls; 8-10 reps; rest 2 minutes x 5 sets

+

24 Minute Row

Every 4 minutes get off and complete 8-10 Unbroken Deadlift at 265 *Start with this, so at 0:00 you do it, then at 4:00, 8:00 and the last deadlift set will be 20:00*

A1,A2,A3: All went well with no pain or problems.  Great workout for my midline as usual.

B1,B2,B3: 255lbs for 3 reps each time singles on the Snatch Deadlift with no problem other than sore hands.  Probably from gymnastics work Saturday.  No big deal though.

Metcon: 265 for 8 reps.  Not easy by no means but all unbroken and did my best to keep my row pace around 2:05 

Tuesday: Row Progression + Map intervals short

Row 250m @ 2k pace

Rest 30s x 10 sets

Rest 5 minutes x 2 sets

+

20 wallball 20#

15 cals Airdyne

10 toes to bar

30ft HS walk *If this bothers your shoulder sub HS hold for 30s*

2 min rest x 6 sets

Row: Kept all rows both sets between 1:51.6-1:52.7
Metcon: All 6 sets unbroken 1. 1:25, 2. 1:33, 3. 1:30, 4. 1:28, 5. 1:26, 6. 1:30
Did some bench press after this workout.  5 sets of 8 pause presses at 185lbs

Wednesday: Shoulder structural + UB Pulling end + Press int + Clean MAP

A. DB Push Press @20X3; 6-8 reps; rest 2 minutes x 5 sets

B1. Strict press; amrap @ 115lbs; rest 30s

B2. Weighted pull ups; amrap @ 20lbs; rest 90s x 5 sets

C1. Hinge rows @20X2; 8-10 reps; rest 30s

C2. DB Cuban Press; 8-10 reps; rest 2 minutes x 5 sets

+

For time:

21-15-9

Power Clean 155

Bar facing burpees

*35 Double Unders after each set of burpees - if this bothers your hip then skip*

A. 60 lbs all 5 sets and backside shoulder/lat was feeling it.  It wasn't painful but almost felt weak in a way.  Hard to explain.  Either way, got through it.
B1,B2: (14,13) (12,11) (11,10) (9,9) (9,9)  All push press sets my backside shoulder/lat felt the same.  Not painful though.  All pull ups were strict as well.
C1,C2: No problems or pain 45lbs on Cuban Press
Metcon: 9:15 and it felt heavy and burpees felt slow as usual. My cleans were 8,7,6, then 5,4,3,3 then 5,4 on the end.  Second set of DU's I broke twice.  A good friend passed away from back home and that was on my mind.  I didn't think it effected because I don't even know if this is any good.    

Thursday: Complete rest

Friday: DL int + hip/unilateral rehab + aerobic EMOM

A. Deadlift; 5 reps; rest 2:30 x 5 sets

B1. DB RLE Split squat; 6-8 reps; rest 20s btw legs/sets

B2. Seated good mornings; 8-10 reps; rest 20s

B3. DB curtsi lunges; 8 reps each leg; rest 30s btw legs/2 mins btw sets x 5 sets

C. GH raises; 6-8 reps; rest 2 minutes x 5 sets 

+

20 Minute EMOM:

6 Alternating DB snatch 55lbs (3/arm)

4 burpees to 6" target

remaining time in minute recovery airdyne

A. 275, 315, 365, 395, 415 and that last set was a doozy
B1,B2,B3: 75lbs for RLE's and GM but 45 lb DB for curtsi lunges.  Honestly, didn't have a lot of time so I was trying to get through it quickly.  Did all work though here.  
C. No problem on GHD
EMOM:  RAN OUT OF TIME then, when I was coaching later in the night my biz partner said he'd coach so I could do community.  I decided that some work is better than nothing.  Tabata 4 movements by 8 rounds
1. Wall Balls 12,12,12,12,11,11,11,10
2. Toes to Bar 9,9,9,9,8,7,6,6
3. Cals on rower 6 to 7 cals a round
4. Cleans 135lbs 5,5,5,5,5,5,4,4 all singles

I was beat at the end and breathing really heavy T2B's felt good, rower felt tough along with cleans.

Saturday: Power Snatch mod + gym int + UB press/pull grinder

A. Power Snatch 1.1.1; rest 20s/2:30 x 5 sets *All sets @ 170lbs unless it bothers your shoulder - don't go heavier this week*

B. Banded strict HSPU; 3 reps; rest 90s x 8 sets

C. Every 30s 3 muscle ups for 4 minutes

D1. Hollow body rocks; 30s; rest 20s

D2. Arch body rocks; 30s; rest 60s x 4 sets

+

For time:

30 pull ups

30 burpee box jump overs 24"

30 power clean 155

30 bar facing burpees

30 calorie airdyne

A. 175lbs no problems but slow on the hip.  Need more speed but still a little rusty.
B. Couldn't find a band that I could get one with.  These seemed really tough.  I just did tempo HSPU because I couldn't get them.  
C. Not easy but finished with no misses
D1,D2: Core work was ok
Metcon: 10:40 and it felt pretty good.  

DID YOGA SUNDAY, and I am not too bad physically.  No issues with hip or shoulder.

4/25/16 - 1/1/16

Monday: Hip/unilateral rehab + posterior end + core + Z1 volume

A1. Single leg box squat w/monster or valgus band around knees; 10 reps; rest 30s btw legs/sets 

A2. BB Single leg Good morning (keep knees together); 10 reps; rest 30s

A3. Banded shrimp squat; 8 reps; rest 30s btw legs / 2 minutes btw sets x 4 sets

B1. Snatch Grip Deadlift; 3-5 reps; rest 30s

B2. Goblet squat @25x1 (5s pause in hole); 6-8 reps; rest 30s

B3. Feet in rings hamstring curls; 8-10 reps; rest 2 minutes x 4 sets

+

24 Minute Row

Every 3 minutes get off and complete 8-10 Unbroken Deadlift at 245 *Start with this, so at 0:00 you do it, then at 3:00, 6:00 and the last deadlift set will be 21:00*

A1, A2, A3:  I did Single leg squat on a wall ball with no pain.  Left leg is weaker though due to inactivity. Used 45lbs for Good Mornings.

B1, B2, B3:  I did 225 for snatch grip deadlifts, 70lbs for Goblet squats, and hamstring curls weren't too bad again.

24 Minute Metcon: Crazy with all these DL's.  I did 10 Unbroken each round and the rowing got tougher and tougher. I tried to keep my rpm's consistent.  

Tuesday: Row Progression + Map intervals short

Row 250m @ 2k pace

Rest 30s x 9 sets

Rest 5 minutes x 2 sets

+

25s HS Hold

8 CTB Pull ups

12 Goblet Squat 70lb

10 Burpees to 6" target

14 Calorie airdyne

Rest 90s x 5 sets

Row 250m : Kept all times for every row between 149.9 - 151.4.

Metcon: I felt so slow today in each round.  Two of the rounds I broke on Goblet squats (70lbs) and those times showed.  1. 2:45, 2. 2:55, 3. 3:25, 4. 3:02, 5. 3:27  You can see round 3 and 5 were way off.  Had no legs when I got on A.D.

Wednesday: Shoulder structural + UB Pulling end + Press int + Clean MAP

A. DB Push Press @20X3; 6-8 reps; rest 2 minutes x 4 sets

B1. Strict press; amrap @ 115lbs; rest 30s

B2. Weighted pull ups; amrap @ 20lbs; rest 90s x 4 sets

C1. Hinge rows @20X2; 8-10 reps; rest 30s

C2. DB Cuban Press; 8-10 reps; rest 2 minutes x 4 sets

+

For time:

21 Power Clean 135lbs

36 Calorie Row

15 Power Clean 135lbs

24 Calorie Row

9 Power clean 135lbs

12 Calorie row

A. 45x2 sets, 60x2 sets no pain in my shoulder but my a little in my LAT.  Again, rolling it out helped but it's doing weird stuff.  It felt better with the Strict Press, go figure.
B1, B2: (12,12) (12,10) (10,9) (9,8) no pain but LAT was on fire Right side.
C1, C2: No problems here
Metcon: 7:40 (7,7,7)/(5,5,5)/(9) second row of 24 it took me a while to get my output up to where it should have been to burn calories.

Friday: DL int + hip/unilateral rehab + aerobic EMOM

A. Deadlift; 5 reps; rest 2:30 x 4 sets

B1. DB RLE Split squat; 6-8 reps; rest 20s btw legs/sets

B2. Seated good mornings; 8-10 reps; rest 20s

B3. DB curtsi lunges; 8 reps each leg; rest 30s btw legs/2 mins btw sets x 4 sets

C. GH raises; 6-8 reps; rest 2 minutes x 4 sets *Should be using the GHD - most gyms don't have a hamstring curl machine and it wouldn't be nearly as good as the GH raises on the GHD :P*

+

20 Minute EMOM:

6 KBS 2pd

6 Burpees

remaining time in minute recovery airdyne

A. 345, 365, 385, 405 
B1,B2,B3: 45lbs for RLE's and Curtsi linges.  75lbs for Good Mornings, Core felt every bit of this. Lower back as well but needed it.  
C. GH were tough.  My GHD sucks!  I need a new one.
Metcon: WOW, mental anguish.  I honestly wanted to quit but pushed through it and finished.  

Saturday: Power Snatch mod + gym int + UB press/pull grinder

A. Power Snatch 1.1.1; rest 20s/2:30 x 4 sets *All sets @ 165lbs unless it bothers your shoulder*

B. Banded strict HSPU; 3 reps; rest 90s x 8 sets

C. Every 30s 3 muscle ups for 4 minutes

D1. Hollow body rocks; 30s; rest 20s

D2. Arch body rocks; 30s; rest 60s x 4 sets

+

For time:

20 bar muscle ups *If shoulder bothers you at all go to man makers @35lbs*

20 burpee box jump overs 24"

40 toes to bar *If shoulder bothers you at all go to GHD sit ups*

40 wallball

50 pull ups *If shoulder bothers you at all go to ring rows*

50 calorie row

Woke up pretty sore in the spot where my Lat meets my shoulder.  It was probably because of the KB Swings but it kind of went away once I got loose and did some mobility at the gym.
A. 170lbs all reps with no shoulder issues
B. Ran out of time and went straight to metcon because I had to coach at 9:30am.  
C.D1,D2 all got skipped
Metcon: 15:14 and it's obvious I haven't done most of this stuff since the open.  Geez it felt tough.  
MU sets (5,5,5,5) / Burpee BJ overs were fine / T2B's (10,10,10,5,5) / WB (15,10,10,5)
Pull Ups (15,15,10,5,5)  The row was probably the easiest part.  lol, I kept my pulls above 1100 watts most times over 1200.  
**THEN I HAD TO WOD because a girl needed a partner at 11.  I did her weight and it was like a conditioning workout.  We did all 6 girls and split up all the work.  So, I got some STRICT HSPU in and I did STRICT pull ups for the FRAN part.  We split everything up so it wasn't too bad.  

4/18/16 - 4/24/16

Monday: Hip/unilateral rehab + posterior end + core + Z1 volume

A1. Single leg box squat w/monster or valgus band around knees; 10 reps; rest 30s btw legs/sets 

A2. BB Single leg Good morning (keep knees together); 10 reps; rest 30s

A3. Banded shrimp squat; 8 reps; rest 30s btw legs / 2 minutes btw sets x 3 sets

B1. Snatch Grip Deadlift; 3-5 reps; rest 30s

B2. Goblet squat @25x1 (5s pause in hole); 6-8 reps; rest 30s

B3. Feet in rings hamstring curls; 8-10 reps; rest 2 minutes x 3 sets

+

20 Minute Row

Every 2 minutes get off and complete 8-10 Unbroken Deadlift at 225 *Start with this, so at 0:00 you do it, then at 2:00, 4:00 and the last deadlift set will be 18:00*

A1, A2, A3: This was all good work for my hip and a good comeback to get things going and warm for the rest of the work.

B1, B2, B3: Used 205 on the Snatch Grip DL, 53lbs on the Goblet Squats and hamstring curls were awesome.  Never done those before.  

Metcon: WOW!  thanks for bringing me back and having me do 84 DL's @ 225.  They were Unbroken like you asked.  They got pretty tough and I tried to keep my output high on the Rower.   10-8-8-8-8-8-8-8-8-10

Tuesday: Row Progression + Map intervals short

Row 250m @ 2k pace

Rest 30s x 8 sets

Rest 5 minutes x 2 sets

+

3 Bar Muscle ups

4 Shoulder to overhead 135

5 Front squat 135

6 Burpees

12 calorie airdyne

Rest 90s x 4-5 sets

WOW, Midday I was fine but started to get really sore from the DL's.  Row was tough on midsection and lower back but got through it and it was good.  I kept my first 8 sets between 153.2 - 155.2 towards the end.  The second set of 8 sets were 153.2 - 154.4.  After, I decided to do some light snatch stuff with Joey.  I basically did his first two complexes but didn't go any higher than 135.  Hip was sore but again no preventive issues because it was light weight.

Metcon Intervals: 1:35, 1:28, 1:30, 1:41, 1:37 and this got pretty tough on the 5th set.  Was breathing heavy.  Hip was sore but felt fine later tonight.  Looking forward to seeing how sore I am tomorrow.  So far, no issues with shoulder though.

Wednesday: Shoulder structural + UB Pulling end + Press int + Clean MAP

A. DB Push Press @20X3; 6-8 reps; rest 2 minutes x 3 sets

B1. Strict press; amrap @ 115lbs; rest 30s

B2. Weighted pull ups; amrap @ 20lbs; rest 90s x 3 sets

C1. Hinge rows @20X2; 8-10 reps; rest 30s

C2. DB Cuban Press; 8-10 reps; rest 2 minutes x 3 sets

+

For time:

15 Power Clean 155

50 Double Unders

10 Power clean 185

50 Double Unders

5 Power Clean 205

50 Double Unders

Today I woke up and I wasn't that sore but still felt achy.  Not sure if I am getting sick or just sore.  Either way, I got all the work done and it was up and down from a pain standpoint but all in all a good day.
A. 45lbs felt good
B1, B2: 1st set (10, 10), 2nd set (10, 10), 3rd set (9, 9) and I could have done more but wasn't comfortable pushing it 1 or 2 more reps.  I could have done at least 1 more across the board.  Here's how it went, I'd do a whole set and then grind out my LAT with a softball and it helped a lot but my LAT was trying to tighten up on me and there was a discomfort.  Nothing serious after each roll out session.  I'm sure there is some imbalance in there but everything felt good when I was done.  No pain
C1, C2: Loved these two movements for some reason because I know they are doing good.  
Metcon: 155 was 10 reps & 5 reps.  185 was 2-2-1 & Singles.  205 was all singles.  I broke at least once on all sets of double under's.  I just wasn't used to jumping as well because my hip was pretty sore after the workout.  After some mobility and what not it feels a lot better though.  

Thursday: Rest

Friday: DL int + hip/unilateral rehab + aerobic EMOM

A. Deadlift; 5 reps; rest 2:30 x 3 sets

B1. DB RLE Split squat; 6-8 reps; rest 20s btw legs/sets

B2. Seated good mornings; 8-10 reps; rest 20s

B3. DB curtsi lunges; 8 reps each leg; rest 30s btw legs/2 mins btw sets x 3 sets

C. GH raises; 6-8 reps; rest 2 minutes x 3 sets

+

20 Minute amrap:  IS THIS CORRECT?  EMOM or AMRAP?

5 Thruster 95lb

4 bar facing burpees

remaining time in minute recovery airdyne

A. DL 325, 375, 375 and was surprised how heavy 375 felt.  
B1, B2, B3: Used 35lbs for moves.  Only did 45lbs and kind of used the GM's as recovery.  I'm not comfortable using weight yet there.  It felt good though so if I get these again I will add weight.
C. Used GHD for these.  Wish I had a hamstring curl machine.  lol
Metcon: EMOM was tougher than I thought.  Tried to keep 72 RPM's, lost cause.  lol, by the end I was hanging out around 66-68 RPM's.  Was a good burn though.  Long

Saturday: Power Snatch mod + gym int + UB press/pull grinder

A. Power Snatch 1.1.1; rest 20s/2:30 x 3 sets (Build to a moderate set if shoulder feels good - but don't go 'heavy' today - test out shoulder)

B. Banded strict HSPU; 3 reps; rest 90s x 8 sets

C. Every 30s 2 muscle ups for 5 minutes

D1. Hollow body rocks; 30s; rest 20s

D2. Arch body rocks; 30s; rest 60s x 3 sets

+

For time:

21 pull ups

15 ring dips

9 man makers 35lbs

14 pull ups

10 ring dips

6 man makers 35lbs

7 pull ups

5 ring dips

3 man makers 35lbs

A. 165 for all Power Snatch.  No pain in shoulder/Lat wasn't clean though.  Haven't done those in a while so my technique was a little off.  No misses though.

B. I didn't use bands because I just didn't think it was necessary.  No pain and no problem.  I could feel it but it was fine.  

C. MU's were ok.  I felt my LAT.  It tightened up quick and for a second I thought it was aggravated but it was nothing.  Just got tight and after rolling it out I was good.  No misses.
D. Core work felt good
Metcon: Gymnastics felt good and I added Push Ups into the man makers because I wasn't sure if that was how it was supposed to be.  5:40 was my time.   

Sunday: Rest

4/10/16 - 4/16/16

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

A. Halting snatch deadlift; 3 reps; rest 2 minutes x 5 sets *If necessary use straps - esp if the hands are the limiter*

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 5 sets *Lets keep this at 105 this week*

C1. Deadlift; 10 reps @ 255lbs; rest 30s

C2. Monster Band walk forward; 35s; rest 30s

C3. Sorensen hold; 35s; rest 2 minutes x 4 sets

+

14 Minute EMOM:

1st: 12 unbroken Power Snatch 75lbs

2nd: 45s Row @ 85% *1200 cals / hr preferably*

+

14 Minute EMOM:

1st:  12 Bar facing burpees

2nd: 45s airdyne @ 85% *keep same pace as last week*

A. 225x2 & 255x3 for HSDL.
B. Kang Squats are taxing even though it's light weight.
C1,C2,C3.  Unbroken sets and everything felt good.
14 min EMOM:  Thanks for giving me more time and sets of 12.  Very nice!  This was tough but got through it.  Didn't have a lot of time so I rested 3 minutes and went to next EMOM.
14 min EMOM:  GOD AWFUL with a 3 min rest after the last EMOM.  Managed to keep pace though and laid on the ground for bit after.  

Tuesday: Cyclical Aerobic Power intervals

Airdyne 60s @ 10 minute pace *70-72 RPM's this week*

Airdyne 60s @ high end recovery pace *61 RPM's again this week* x 5 sets

+

Row 250m @ 2k pace 

Airdyne 2 minutes @ high end recovery pace x 5 sets

+

Row 500m @ 85%; rest 2:30 x 6 sets *1:46-1:48/500m each set if possible.  If it goes over 1:50/500m shut it down for the day*

+

20 Minute Z1 flush of choice

Kept pace on all A.D. work.  No problem on with RPM's.  
ROW TIMES: 1. 147.0, 2.  146.9, 3.  146.6, 4.  146.9, 5.  146.7, 6.  147.4
Did A.D. for flush.  Went to another Airrosti appt.  She gave me some more exercises to activate my right glute.  She says it's shutting  off because of my hip.

Wednesday-Sunday: Travel to Cancun

4/2/16 - 4/7/16

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 *Try to complete this as rx this week*

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 5 sets

C. DB RDL @2020; rest 2 minutes x 4 sets

D1. BB Glute bridge @20x1; 10 reps; rest  *Heavier this week 185+ as long as no pain*

D2. Band Assisted natural Knee extensions; 12 reps; rest 60s x 4 sets

+

60s light sled drag

30s hollow body rocks

2 minutes Bike

30s arch body rocks

x 6 sets

A. Unbroken RX until my last rep of 2nd set.  Failed on last rep.  Pretty frustrating

B1, B2, B3, B4.  Combination of the 3 went well.  If I went to low on Seated GM's on the coming up it hurt my hip so I didn't add any weight and monitored my depth a bit.  Everything else was ok. 

C. 70lb DB's and no pain 

D1 & D2. 185lbs on the Glute Bridges with no pain.  I did Knee Ext and I felt it the most actually in the muscle but no pain.  Used a small band for ext.

Sled Drag:  Went well no problems but my hip flexors were spent.  My core was as well.  This aggrivation in my hip is pissing me off.  Doing all this nonsense is pissing me off as well.  I want to train!  

Tuesday: Cyclical Aerobic Power intervals

Airdyne 60s @ 10 minute pace *68-70 RPM's this week*

Airdyne 60s @ high end recovery pace *61 RPM's again this week* x 5 sets

+

Row 225m @ 2k pace 

Airdyne 2 minutes @ high end recovery pace x 5 sets

+

Row 500m @ 85%; rest 2:30 x 6 sets *try to get all sets in this week*

+

20 Minute Z1 flush of choice

A.D. work: No problem keeping 69 RPM's and high end recovery rate was always 61 or 62 RPM's.  Overall, everything was sustainable. 
+
ROW @ 1:52-1:55 Split time for 500m Row's.  High end recovery rate was the same as above.
+
Rowing was consistent all the way.  1:53-1:55 all 6 sets.
Z1: was at a comfortable 51 RPM's for 20 minutes.

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

A1. CTB Pull ups; 9 unbroken reps; rest 10s

A2. Chin over bar pull ups; 11 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 4 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 4 sets

+

60s Airdyne @ 70-72 RPMS

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

*These should all be 205+lbs this week*

A1 & A2. (9 UB, 11UB) (9UB, 9-2) (9UB, 8-3)
B1 & B2. 140lbs for both all reps no problem on shoulder but could feel it.  Getting better I think.  
C1 & C2. Hip was feeling all this but getting better as well.  Just been treated by Airrosti and working the things they told me to do as a warm up and cool down.
A.D & Power Cleans: All 4 sets @ 70 RPM's and 215 for Power Cleans off the blocks

Thursday: Rest

Got Ancy and decided to do community WOD in the evening around 4:30.  Was sore next day but no hip or shoulder problems on Friday.
WOD:   3 Rounds: 400M Row + 20 Clean & Jerks 115lbs ( I did all singles and strung 5 together on last set of C&J's.  9:40 was my time.

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

A. Halting snatch deadlift; 3 reps; rest 2 minutes x 4 sets *If necessary use straps - esp if the hands are the limiter*

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 *Lets keep this at 105 this week*

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

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

C3. Sorensen hold; 30s; rest 2 minutes x 4 sets

+

12 Minute EMOM:

1st: 10-12 unbroken Power Snatch 75lbs

2nd: 45s Row @ 85%

+

12 Minute EMOM:

1st:  10 Bar facing burpees

2nd: 45s airdyne @ 85%

Was fairly sore from Thursday workout
A. 185 x2, 225 x2 for DL
B. 105 felt tough but good.  No major pain though.
C1 & C2 & C3. 245 DL's Unbroken and monster band walks felt great!  

12 EMOM: 10 Unbroken and 154 time on the row for 85%
12 EMOM: 10 Bar Facing Burpees always around 30 sec and 77 RPM's or higher on AD for
Should have done 12 but was just doing enough for the days work.   

Saturday: Map scenarios - short + long

For time:

10-8-6-4-2

Unbroken KBS 2pd

6-6-4-4-2

Unbroken Strict HSPU

+

22 Minute amrap:

20 Calorie Row

1 Muscle up + 4 ring dips

10 calorie airdyne

20 wallballs

+

20 Minute Z1 of choice

FT: 2:40 All Unbroken Strict HSPU
+
22 Min AMRAP: 6 RNDS  + 10 Cals and kept a steady pace.  Unbroken WB's.  Also did my 1 MU and then came down and walked over to different rings for ring dips.  Wasn't sure if you wanted me to stay on MU rings.

Sunday: Rest