5/17/16 - 5/22/16

Monday: Hip/unilateral + posterior END + Core

A1. Front rack BB Front leg elevated split squat; 8 reps; rest 30s btw legs/sets

A2. SIngle leg BB Glute bridge; 8 reps; rest 10s btw legs/30s btw sets

A3. Goblet Cossak Squat; 16 alternating reps; rest 2 minutes x 3 sets

+

10 Deadlifts 225

30 Double unders

5 Deadlifts 225

10 Box Jumps 24"

Rest 2 minutes x 4 sets

+

3 Rounds

10 BB Ab rollouts

30s hollow body hold

30s arch body hold

Rest as needed

**I went into the week feeling pretty good.  I wasn't having any shoulder or hip problems and felt like it was probably done.  I do know it will take some time to get back though where I was before these two issues.

A1,A2,A3: (75, 105, 105) Single leg and Goblets were tough.

Metcon: I did 5 rounds by mistake (1:22, 1:33, 1:30, 1:29, 1:27) but need a new rope. Haven't switched to a RPM cable rope yet but will be soon.  I just keep tripping up with the rogue and not sure when it started.

Core: Felt good

Tuesday: Shoulder structural + UB Pulling end + MAP

A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 3 sets

B. Press + PP + PJ + Sj; 1 + 2 + 3 + 4; build to a tough complex

C1. Deficit strict hspu; 4-6 reps; rest 10s

C2. Amrap kipping hspu @ deficit of C1; rest 2 minutes x 3 sets

D. 20 CTB Pull ups for time; rest 90s x 3 sets

+

3 Minute amrap

1 strict muscle up

2 kipping muscle ups

5 Thrusters 105lbs

6 bar facing burpees

Rest 1 minute x 3 sets

A. (35, 40, 45) felt good

B. (135, 145, 155, 165, 175) Winded but 50 reps felt good

C1, C2: I was spent but attempted these anyway.  (4,7)(4,7)(3,5)

I used paralletts  for HSPU's.  

D. (22, 23, 28 sec)  Last set I did 2 Kipping C2B's and tore in my palm a little. 

Metcon: I did strict the day before no problem and today didn't have it for some reason.  Especially with a torn palm.  I did 2 Ring 2 Chest's, then the other stuff.  I got almost (3 rounds each set.)  

Wednesday: Map short + long

5 Rounds for time

10 calorie row

10 toes to bar

10 KB swings 70lb

50 Double Unders

+

18 Minute alternating EMOM:

1st: 5 Power Clean 185

2nd: 20 ft HS walk

3rd: 40s Row @ 1:55/500m

4th: 5 Power Snatch 135

5th: 10 GHD sit ups

6th: 40s Airdyne @ 1100 cals/hr

+

20 Minute Z1

5 RND Metcon: 12:25 and kept tripping on DU's.  Unbroken T2B's, and KB swings.

18 MIN EMOM: I did unbroken Power Cleans, HS Walks, Power Snatch, and everything else was  good. 

I felt so beat up after this 3 days.  My muscles were really tight around my elbows, and tricep/shoulder on the right side.  I haven't felt like this in a while and was a bit nervous but after constant stretching an mobility I started to feel a little better come Thursday night.  In a sick way I liked that my body felt like it had actually been worked.  Will keep you posted on how tomorrow feels. I think I am good though.  

Thursday: Rest

MUCH NEEDED

Friday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 315lbs EMOM x 7 minutes

B1. Lateral box step ups @40X1; 8 reps ea leg; no rest btw legs/30s rest

B2. BB RDL @30X1; 8 reps; rest 30s

B3. natural knee extensions; 10 reps; rest 2 minutes x 3 sets

+

15 wallball

20 cals airdyne @ 85% effort

rest 60s x 5 sets

+

10 Power snatch 75lbs

20 cals row @ 85%

Rest 60s x 5 sets

+

20 minute Z1

A. No misses with 315
B1,B2,B3: BBRDL at 245 and everything went well.
Metcon: 25lb WB's unbroken
Metcon: All Unbroken with no pain or issues

Saturday: Split jerk + gym int + Grinder

A. Split jerk; build to 80% - feel out shoulder - shut it down early if it bothers you

+

4 Rounds for time:

500m Row

10 unbroken power clean 135lbs *must be unbroken*

+

18 Minute EMOM:

1st: 10 burpees over rower (perform as bar facing)

2nd: 40s row @ 1:55/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:55/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:55/500m

A. 245 felt heavy but hit it clean with no pain
Metcon: 13:22 rested too long before cleans.  Row pace was 1:48 ( too fast)1:57, 1:58, 1:57 felt better.  
EMOM: no problem but had trouble keeping the 1:55 row time last two rows.  I was just tired and my lower back was spent.  

5/9/16 - 5/15/16

DELOAD WEEK:
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

+

2 Rounds for completion:

1k row @ 2:05-2:10

8 UB Deadlifts 265lbs

+ rest 10 minutes

For time:

1k Row

30 Deadlift 225lbs

A1,A2: Used a wall ball for squats, and used 75lbs for single leg GM's.
B1,B2,B3: 245 on snatch DL with straps for form.  70lbs on Goblet squats.
Metcon: The first time was 6:33 and the second time was 6:38.  On the first time my pace for 1k was 1:47 but it was way too fast.  Hurt me on DL's.  Funny thing is on 2nd round my pace was 1:53 and I felt better on DL's but ended up with same time.  Good to know next time I will make sure I keep my pace closer to the second round.

Tuesday: Row Progression + Map intervals short

Row 250m @ 2k pace

Rest 30s x 12 sets

+

5 Toes to bar

10 Wallball 30lbs

40 Double Unders

Rest 60s x 10 sets

+

20-30 MInute Z1

All of my row times were 1:52 or better.
Metcon sets: Roughly all times were btw 1:09-1:15.  I broke once or twice on a few DU sets.  All unbroken Wall Balls and Toe 2 Bars.  Don't think I have ever done that many DU's before.  :0  Good shit!

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:

21-15-9

Power Clean 155

31-22-12

Airdyne calories

A. 60lbs x 8 reps
B1,B2: (14,13)(12,11)(12,10)
C1,C2: No problem with 45lbs on Cuban Press
Metcon: 7:14 burned good but I felt good.

Thursday: Complete rest

I got a little stir crazy today.  Needed some technique work and wanted to lift.  
A. Snatch worked up to 205 with about 10 lifts starting at 75.  No misses and hip felt pretty good.
B. 7 squat cleans starting at 115 and ending at 185.  Was very cautious and felt ok.  Didn't want to get to violent with cleans so I tried to stay smooth.  No pain

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 

+

15 Minute EMOM:

5 wallball 30lbs

5 KB Snatch each arm 55lbs

*Remaining time in minute recovery airdyne*

A. (315, 365, 415)
B1,B2,B3: Used 60lb DB's, did sets of 6 with those.  I used 95 for seated GM's.  
C. Did sets of 7 on the GH raises
Metcon: Had no problems.  I did hang KB snatches and around the 10th minute my lower back was on fire.  I decided to drop reps to 5 on KB.  I just had poor form with them which is why my back was on fire.  

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

A. Power Snatch 1.1.1; rest 20s/2:30 x 3 sets *165/175/180-185 for sets*

B. Banded strict HSPU; 4 reps; rest 90s x 5 sets

C1. Hollow body rocks; 30s; rest 20s

C2. Arch body rocks; 30s; rest 60s x 3 sets

+

For time:

30 HSPU

30 burpee box jump overs 24"

30 power snatch 135lbs

30 bar facing burpees

45 calorie airdyne

*I've had a few others do this one before they were 13-14 mins*

A. No misses ended with 185
B. Again, can't do banded so I did tempo HSPU's.
C1,C2: Good core work
Metcon: Unbroken HSPU's, 13:14 total and I took breaks at 10,20, and broke up the last ten of the power snatch.  Honestly, took too much time on those.  Should have stayed with all singles for all 30 consistently.  I didn't though.  45 Cals felt pretty good.