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