6/28/16 - 7/1/16

Tuesday:

A. Back Squat @30X1; 3-5 reps; rest 3 minutes x 3 sets

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Airdyne;

30s ALL OUT

Rest 5 minutes x 3 sets

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Airdyne

15s ALL OUT

Rest 3 minutes x 3 sets

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Row 20 minute Z1 - loosen that upper body up

A. 235x5, 265x5, 285x5 felt amazing to squat again.  Could feel some pressure on hip but felt solid.  
A.D. work actually made feel like I was going to vomit for a second.  That's a new fun feeling.

Wednesday:

A. Push Press; 5 reps @30X5 @ 135lbs; rest 90s x 3 sets

B1. Strict HSPU; 5-6 reps; rest 10s

B2. Kipping hspu; 6-8 reps + 20s HS Hold; rest 90s x 3 sets

C. Banded face pulls @2222; 10 reps; rest 90s x 3 sets

D. Powell Raises @40x1; 8 reps each arm; rest 30s btw arms x 3 sets

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For time w/one bar:

15 Power Clean 115

5 Strict pull ups

10 Power Clean 135

10 Strict pull ups

5 Power Clean 165

15 Strict pull ups

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Mobiity

A. My biceps were sore from comp today.  I think it was the 15x185 C&J's, or rope climbs or whatever.  It was a bit painful towards the end of the workout.  Did all Push Press with ease.
B1, & B2: 6 Strict HSPU, 7 Kipping HSPU's, and the hold was good.  
**Did powell raises with 15's.
Metcon: Fun sprint but was tough with sore biceps.  My time was 4:24 and everything was unbroken until last 11 Strict Pull Ups.  Those were singles and doubles.

Thursday: Complete Rest

Biceps felt pretty good.  Aggressive lacrosse ball today on biceps and it hurt but felt better towards the end of the night.  Also was rocking Icy Hot to see if that would speed up healing process.

Friday:

GG Wod #5

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15 Minute Row

60s @ 1:55/500m

30s walk/rest

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15 Minute Airdyne

20s @ 90%

40s easy spin

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10-15 minute Z1 of choice

GG WOD #5:  4+60 which is 196.  Should redo because I can easily get 5 rounds but just don't feel like it really.

6/13/16 - 6/19/16

Monday: 

A.  GG WOD 1 Redo

A. 88 reps!  I felt in control and comfortable with my pace.  Hit all 4 reps C&J at 275lbs then hit my 15 remaining burpees.  Needed more rest for 305 but made a good pull at it.  

Granite Games workout #1 

https://youtu.be/udKsO0j1Nj4

Tuesday: Map short + long

A. 30 CTB Pull ups for time; rest 90s x 3 sets

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5 Rounds for time:

15 wallbal

10 Box Jump overs

15 calorie row

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18 Minute alternating EMOM:

1st: 5 Deadlift 295

2nd: 25 ft HS walk

3rd: 40s Row @ 1:52/500m

4th: 5 Power Snatch 155

5th: 12 GHD sit ups

6th: 40s Airdyne @ 1150 cals/hr

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20 Minute Z1

A. 1:05, 1:40, 2:10 my shoulders weren't working or something.  Felt really heavy actually while swinging.  Broke up into sets each time and it got worse by the third set.
Metcon: 10:50 and was hitting about 2min a round until 4th round.  
18 EMOM: Felt good, all unbroken except the snatches.  Again shoulders were spent and then my lat started to hurt a bit so singles were my best approach.
Z1: Half A.D. and half Rower

Wednesday:  Shoulder structural + UB Pulling end + MAP

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

B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 3 sets *185 first set then build*

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

C2. kipping hspu @ deficit of C1; 4-6 reps; rest 2 minutes x 3 sets

Woke up today SUPER SORE!  Right arm and Lat were really sore.  Abnormally sore so I thing I pushed the C2B's a bit too hard and strained that lat a little.  I was real cautious with todays work and by the end of the day I was fine.  Still sore but all good.  I just think that many C2B's and me trying to push those times made me a little lazy with my form.  
A. 30, 40, 45 and again cautious to warm up
B. All Unbroken and felt pretty good with no pain.  185, 195, 205
C1,C2: Played it super safe (4,6) x all 3 sets

Thursday: Rest

Lots of mobility today! 

Friday:The Granite Games Workout #2 (Repeat 2015 GG workout #3)

A.  17 Minute AMRAP

     50 Cals on the Rower, 50 Wall Balls 20lbs, 50 S2O 115lbs, 50 Box Jumps

A. 307 
Rowed first 50 cals mostly between 1230-1400 cals/hr and finished in 2:30 which felt great actually then got over confident and did 30, 20 on WB's which impacted my dip and drive on 115 S2O.  I pushed press because of it and did 10 to start.  Then it got messy, I did a 9, then a 6, then 5's and what not to finish.  Should have done 5x10 on WB's with minimal rest but I didn't.  Second row was 3:05 and broke up WB's 15,10,10,10,5.  Was afraid of the pain cave!  haha

Saturday:

A1. Cossack squats; 18-20 alternating reps - no added weight; rest 20s

A2. Dead bugs; 18-20 alternating reps; rest 20s

A3. Body weight glute bridges @20x1; 10-12 reps; rest 20s

A4. Hollow body hold; 20s; rest 20s

A5. Ostrich walk; 45s; rest 20s

A6. Couch stretch; 60s ea leg; rest 90s x 4 sets

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10s @ 90% - NOT all out - just feel a little bit of power here

1:50 easy spin x 12 sets

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20 Minute Z1

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20 Minute mobility

Mobility work went well!  

Sunday: Rest Day

I did MOBILITY and rode the bike for 15 minutes casually

Monday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 335lbs EMOM x 6 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

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20 wallball

25 cals Row @ 85% effort

rest 60s x 4 sets

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15 Power clean 115lbs

25 cals Airdyne @ 85%

Rest 60s x 4 sets

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20 minute Z1

Sunday: Rest Day

Monday:

GG wod 2

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25 Minute airdyne

30s @ 85%

30s easy spin

Sunday: Rest

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ 265; rest as needed

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GG 2 redo ?

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18 Minute EMOM:

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

2nd: 40s row @ 1:52/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:52/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:52/500m

Wednesday: TBD

6/7/16 - 6/10-16

Wednesday:

A1. Cossack squats; 18-20 alternating reps - no added weight; rest 20s

A2. Dead bugs; 18-20 alternating reps; rest 20s

A3. Body weight glute bridges @20x1; 10-12 reps; rest 20s

A4. Hollow body hold; 20s; rest 20s

A5. Ostrich walk; 45s; rest 20s

A6. Couch stretch; 60s ea leg; rest 90s x 3 sets

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10s @ 90% - NOT all out - just feel a little bit of power here

1:50 easy spin x 10 sets

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15 Minute Z1

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20 Minute mobility

A1,A2,A3,A4,A5: All recovery went well and I am excited to hit the workout on Friday!

Spin was good as well.  Did a run and row for recovery!

Thursday: Rest

Friday:

Granite games wod 1

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20 Minute Airdyne

30s @ 85%

30s easy

GG WOD1: 71 reps, got to 275 10:46 and rested for 1:20 which might have been too long.  Hit 275 4 times on the clean and was good but was only able to lockout two of them.  It's been a while.  lol!  I am finishing the 275 and getting some burpees on MONDAY!

Saturday: 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

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5 Rounds for time:

12 Deadlifts 225

10 Calorie Row

8 Box Jumps 24"

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3 Rounds

10 BB Ab rollouts

25s hollow body hold

25s arch body hold

Rest as needed

A1,A2,A3: 125 for these and it was a good stretch out.

5 Round Metcon: I really felt sluggish for some reason.  I was just moving really and my time was 9:54.  Pacing really but my  body feels good so I'm happy.  

Sunday: Rest

5/23/16 - 5/26/16

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 4 sets

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10 Deadlifts 225

30 Double unders

5 Deadlifts 225

10 Box Jumps 24"

Rest 2 minutes x 5 sets

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3 Rounds

12 BB Ab rollouts

35s hollow body hold

35s arch body hold

Rest as needed

A1,A2,A3: 95lbs for everything and 35lbs for Goblet Cossak Squats.

Metcon: (1:12,1:09,1:11,1:11,1:13)  Unbroken DL's and DU's.

Tuesday: Shoulder structural + UB Pulling end + MAP

A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 4 sets

B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 4 sets

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

C2. Amrap kipping hspu @ deficit of C1; rest 2 minutes x 4 sets

D. 24 CTB Pull ups for time; rest 90s x 3 sets

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3 Minute amrap

1 strict muscle up

2 kipping muscle ups

5 Thrusters 105lbs

6 bar facing burpees

Rest 1 minute x 4 sets

Got all the work done but failed on Metcon Strict MU's.  Frustrated and tired.  Bad day!

Wednesday: Map short + long

15 Minute amrap

10 calorie row

10 GHD Sit ups

10 KB swings 70lb

10 Burpees

50 Double Unders

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24 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

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20 Minute Z1

Metcon: 4+70 kept a 3 min pace for first 3 rounds
EMOM: went well all unbroken no issues

Thursday: Rest

Friday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 315lbs EMOM x 8 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 4 sets

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15 wallball

20 cals airdyne @ 85% effort

rest 60s x 6 sets

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10 Power clean 115lbs

20 cals row @ 85%

Rest 60s x 6 sets

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20 minute Z1

A. No problem on 315.
B1,B2,B3: 255 RDL's and felt good
WB Sets: All sets were between 1:20 and 1:30
PC Sets: All sets were between 1:30 and 1:40
A.D. Cooldown

6/1/16 - 6/9/16

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ last weeks weight; rest as needed

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10 Minute amrap:

50 wallball 20lbs

50 Double unders

50 calorie airdyne

50 box jump overs 24"

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24 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

AMRAP: 1 + 40 and Unbroken everything
EMOM: went well no issues

This is week 3 so this will be your highest volume week before we deload you - which is perfect timing as granite games will be starting.  Pay close attention to your body and how you're recovering, if we need an extra day of rest or to alter things or up calories or whatnot we will.  Want to keep your hip/shoulder healing.  Let me know if you need anything.

Wednesday: 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 5 sets

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12 Deadlifts 235

15 Calorie Row

6 Deadlifts 235

10 Box Jumps 30"

3 Deadlifts 235

Rest 2 minutes x 5 sets

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3 Rounds

15 BB Ab rollouts

35s hollow body hold

35s arch body hold

Rest as needed

A1,A2,A3: 115 for both movements and 53lb KB for Goblet's

Metcon Sets: 1. 2:51 2. 3:00 3. 3:17 4. 3:22 5. 3:30

3 Rnds: PERFECT after 105 DL's! 

Thursday: Rest

Friday: Shoulder structural + UB Pulling end + MAP

A. Half Kneeling Press @21X2; 8 reps each arm; rest 60s x 5 sets

B. Push Press + Split Jerk; 3 + 3; rest 2:30 x 5 sets *195 min weight for each set*

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

C2. Amrap kipping hspu @ deficit of C1; rest 2 minutes x 5 sets

D. 30 CTB Pull ups for time; rest 90s x 3 sets

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3:30 Minute amrap

1 strict muscle up

2 kipping muscle ups

5 Thrusters 105lbs

6 bar facing burpees

Rest 1 minute x 4 sets *If you fail 2 reps on the strict muscle up change it to 3 kipping muscle ups for the remainder of that amrap*

A. 35,45,60,60,60 my right arm is weaker but not by much.  Assuming it's from the shoulder issue which wasn't hurting while I pressed.
B. 205 but broke up the two movements.  Just didn't have the energy or control to maintain 3+3.
C1,C2: (4,8 / 4,8 / 4,7 / 4,8 / 4,7 ) Just wanted to stay consistent probably could have done more but shoulder wasn't comfortable during strict.  It was bothering me a little but wasn't bad.
D. No problem on the C2B's, broke them up into 15's.  Didn't keep track of time by mistake.  
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Metcon: Ok, so this was interesting.  lol, I got the first strict and missed the second set.  Got the third and on the 4th my trap cramped and I felt like I hurt my shoulder again but it was fine.  Just spooked me for a second on both issues.  I stretched and was fine.  Just think it was a lot to endure.   

Saturday: Map short + long

15 Minute amrap

50 Power Snatch 75lbs

100 Double Unders

50 wallball 

100 Double Unders

50 KB Snatch 70lbs

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24 Minute alternating EMOM:

1st: 5 Power Clean 205

2nd: 25 ft HS walk

3rd: 40s Row @ 1:52/500m

4th: 5 Power Snatch 155

5th: 12 GHD sit ups

6th: 40s Airdyne @ 1150 cals/hr

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20 Minute Z1

AMRAP: 355 reps should have had at least 1 round.  My rope broke on first 15 reps DU's.  Then, I had to grab an RX smart rope.  Scrambled a bit to get that other rope.  Those things are heavy lol.  I couldn't do more than 15 reps at a time.  KB was heavy as well.  Sets of 5, because I haven't done those in a bit.  
EMOM: No problem on this.  I did first two sets unbroken on weightlifting but 2nd too sets all singles on weightlifting.  

Sunday: Rest

Monday: Posterior END / DL emom + hip rehab + 

A. Deadlift; 5 reps @ 315lbs EMOM x 10 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 5 sets

+

15 wallball

20 cals Row @ 85% effort

rest 60s x 8 sets

+

10 Power clean 115lbs

20 cals Airdyne @ 85%

Rest 60s x 8 sets

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20 minute Z1

I made a mistake yesterday.  I had 340 reps.  I didn't get out of the round.  Either way, it was a lot of reps.  
A. Deadlifts were good.  
B,B2,B3: 225 on the RDL's and knee was spent after all the extensions.
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Metcon: 
All 25lb WB/Row sets were 1:30-1:38 and my quads were on fire.  
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All Power Clean/A.D. were 1:35-1:47 and I was a mess after.  So tired and drained.

Tuesday: Split jerk + gym int + Grinder

A. Split jerk; 5 singles @ 255; rest as needed

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16 Minute amrap:

27 calorie Airdyne

21 Box jumps 24"

15 back extensions

9 GHD sit ups

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30 Minute EMOM:

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

2nd: 40s row @ 1:52/500m

3rd: 10 CTB Pull ups

4th: 40s row @ 1:52/500m

5th: 10 Kipping hspu

6th: 40s row @ 1:52/500m

A. 255 felt good.  I was shaky since I haven't done this in a bit but no misses and fairly clean with my lockouts.
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Metcon:
4 rounds + 37 reps  
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30 EMOM was good.  My heart rate felt good  with the little bit of rest after each row.  All unbroken on CTB's and HSPU.
******It has been a tough week.  I am pretty sore and doing as much mobility as I can.  My quads are really sore.  My back is pretty good, no pain in my hip and my shoulder is just ok.  It's one thing I have to pay close attention to always for now.  I kind of want to do the GG workouts on Friday if possible.  Depending on workout I'd like to do again before deadlines.  I'm not sure when those are though.  First workout comes out Thursday at 7pm.