So we are going to finish off your last cycle with a deload week here and we should be good to go. I am going to throw 1 or 2 testers into next week (Week 1 of our cycle) to see where we are at on a couple things but one at the least is decently shoulder intensive so keep me updated on how that is going. If you're not feeling up for some of the training auto-regulate and let me know. Hope you had a great trip - looked like a blast...I am jealous!
Monday:
A1. Strict toes to bar; 8-10 reps; rest 30s
A2. Face down chinese plank; 30s *Create as much trunk compression as possible*; rest 30s
A3. Face up chinese plank; 30s; rest 90s x 4 sets
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10 Minute Airdyne:
5s @95% - feel some power but don't go all out or fry your CNS
55 easy spin
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Prowler Push; Grinding effort but steady turnover - no stopping/breaks or lighten the load; 30s; rest 2 minutes x 3 sets **Moderate effort here**
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20 Minute Z
Everything as prescribed. Pushed a blue and yellow on the the prowler work. Was sore from sitting over the weekend at the CF Games. Ran 1 mile jog at an 8 min pace and rested 10 minutes, then ran another 1 mile at a 9 min pace for recovery.
Tuesday:
5 Deadlifts 225
5 Bar facing burpees
5 Deadlifts 225
Rest 60s x 4 sets
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15 Minute amrap:
350m Row
5 KBS 70lbs
6 Toes to bar
7 Box Jump overs 24"
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20 Minute Z1
Mistakenly, did 5 sets all with in 34 sec-37 sec and Unbroken DL's.
AMRAP: 6 rounds 1:51-1:56 on all row's for the amrap. Unbroken on all Toes 2 Bar and BJO's. I had about 10 sec to spare at the end.
Wednesday:
A. Push Press; 3, 2, 1; rest 3 minutes btw sets
A. 205 for 3, 215 for 2, and 235 for 1 set
+
For time:
15 Strict HSPU
15 Strict Pull Ups
30 Cal airdyne
30 Kipping HSPU
30 CTB Pull Ups
30 Cal Row
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Banded face pulls @2222; 10 reps; rest 90s x 3 sets
Powell raises @40x1; 8 reps each arm; rest 30s btw arms x 3 sets
FT: 7:56 Unbroken Strict HSPU & Pull Ups, 1 min to complete 30 cals, 15,5,5,5 on Kipping HSPU, 6,6,6,6,6 for all C2B's 2:30 to complete the 30 Cal Row.
Thursday: Rest
Friday
A. Back Squat; 3 reps; rest 3 minutes x 3 sets *Build so only last set is tough*
B1. BB Glute bridge @20x1; 8-10 reps; rest 30s
B2. GHD Sit ups; 10-12 reps; rest 2 min x 3 sets
+
15 Unbroken wallball
Rest 30s
15 calorie Airdyne
Rest 30s
x 5 sets
+
8 Burpees
Rest 30s
40 Double Unders
Rest 30s
x 5 sets
A. 295, 325, 345 and the 345 felt good. Tough but good.
B1,B2: 205 on Glute Bridges, and sets of 12 on GHD's.
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Metcon Sets: 25lb Unbroken no shoulder problems
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Metcon Sets: Broke on 2 sets on DU's but no problems
Saturday:
For time:
20 Clean and Jerks 95lbs
10 Clean and jerks 115lbs
5 Clean and jerks 135lbs
*You can use separate bars if you'd like - that's up to you*
+
15 Minute EMOM:
1st: 4 strict HSPU + 10s HS hold
2nd: Row 30s @ 80%
3rd: 10 KBS 2pd
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12 Minute EMOM:
1st: 8 CTB Pull Ups
2nd: Airdyne 30s @ 80%
3rd: 8 Power Snatch 75lbs
A. For Time: 2:55 and I used 1 bar. Changing weights I was moving at a good pace. 15,5 on 95lbs, Unbroken 10's at 115lbs, and unbroken at 135 for 5 reps.
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15 Min EMOM: I could feel my shoulder but it didn't hurt so I finished workout and had no problems
+
12 Min EMOM: I was concerned about C2B's but had no problems or pain but shoulder was sore.
Sunday: Rest
I was actually more sore from the squats than anything I think. Groin, hamstrings from the C&J's and quads from WB's but I decided to run a 9 min mile, rest 10 minutes, and then run another 9 min mile. It was good and felt good to loosen up.
Thursday, July 28, 2016
Sunday, July 10, 2016
7/8/16 - 7/14/16
Glad to hear biceps felt ok on weds! Going to keep ring rows in there one more week and try to really only hit your biceps once again and hope they're full recovered after this....keep me updated.
A. Thrusters; 8,6,4,2; rest 90s btw sets (145/165/185/195 weights each set as a goal this week)
B1. Strict toes to bar; 10 reps; rest 30s
B2. Face down chinese plank; 30s *Create as much trunk compression as possible*; rest 90s x 4 sets
+
Airdyne;
30s ALL OUT
Rest 5 minutes x 5 sets
+
Airdyne
15s ALL OUT
Rest 3 minutes x 5 sets
+
20 Minute Z1
A. Thrusters went well! No misses
B1, B2: Strict are always tough for me. Keeping my legs straight with my hamstrings can be a challenge but I managed. Broke them up into 5's because hanging for 10 was tough.
A.D. Work: 30s was tough as usual but better than last time. Both made me feel like some kind of way. lol
Mobility: running, walking, and A.D. work
Saturday:
8 Deadlifts 225
8 Burpee over bar
8 Deadlifts 225
Rest 60s x 5 sets
+
20 Minute amrap:
20 Minute amrap:
500m Row
2 wall walks
8 Box jumps 24"
A. DL workout: First 3 rounds unbroken and 4,4 on last two rounds. Mistakenly did 235 on DL's. Wasn't adding up the math properly. Ran out of time because I had to work the Saturday classes so I couldn't get the 20min AMRAP in.
B. NO TIME
Sunday: Rest
Monday:
A. Push Press; 5 reps @30X5 @ 145lbs; rest 90s x 4 sets
B1. Strict HSPU; 6-8 reps; rest 10s
B2. Kipping hspu; 6-8 reps + 20s HS Hold; rest 90s x 4 sets
C. Banded face pulls @2222; 10 reps; rest 90s x 4 sets
D. Powell Raises @40x1; 8 reps each arm; rest 30s btw arms x 4 sets
+
Amrap Unbroken ring rows @ steep angle (keep feet on floor but be 'close' to horizontal)
15 calorie airdyne
Rest 40s x 6 sets
A. Push Press felt good
B1,B2: 8 Strict, 8 Kipping all 4 sets (Holds are shaky around 20 seconds)
C, D: Done as prescribed
AMRAP: I was doing around 15-20 on ring rows at an angle. Bicep felt fine
B1,B2: 8 Strict, 8 Kipping all 4 sets (Holds are shaky around 20 seconds)
C, D: Done as prescribed
AMRAP: I was doing around 15-20 on ring rows at an angle. Bicep felt fine
Tuesday:
A. back Squat @30X1; 3-5 reps; rest 3 minutes x 4 sets *295lbs this week*
B1. BB Glute bridge @20X2; 8-10 reps; rest 30s
B2. GHD Sit ups; 10-12 reps; rest 2 minutes x 4 sets *205 on glute bridges)
+
20 Unbroken wallball
20 Calorie row @ 85% *1100-1200 cals/hour pace*
Rest 50s x 5 sets
+
10 Burpees
50 Double Unders
Rest 50s x 5 sets
A. 4 sets of 5 @ 295 tempo went well! Tough but good.
B1,B2: Glutes and GHD's were firing! haha
WB SETS: No problem with WB's or row all sets were to specified cals/hr
Burpees SETS: I did all sets 25,25 unbroken. Got a new rope and testing it. All sets were around 50 seconds to 1:10 or so.
B1,B2: Glutes and GHD's were firing! haha
WB SETS: No problem with WB's or row all sets were to specified cals/hr
Burpees SETS: I did all sets 25,25 unbroken. Got a new rope and testing it. All sets were around 50 seconds to 1:10 or so.
Wednesday:
15 Minute EMOM:
1st 6 minutes: 7 Unbroken Clean and jerk 95lbs
2nd 5 Minutes: 6 Unbroken clean and jerk 115lbs
3rd 4 Minutes: 5 Unbroken clean and jerk 135
+
18 Minute EMOM:
1st: 4-6 Strict HSPU + 10s HS hold
2nd: Row 40s @ 85%
3rd: 10 Alt DB snatch @ 55-65lbs depending what's available and by feel
+
18 Minute EMOM:
18 Minute EMOM:
1st: 8-10 CTB Pull ups
2nd: Airdyne 40s @ 85%
3rd: 10 KBS 70lbs
A. 15 EMOM (Felt good) Kept heartrate under control for as long as I could. Got a little spicy as usual at the end with 135.
B.18 EMOM
This was a sweat fest but did 6 UB Strict and hold was good. Did 70lbs for snatch which was a bit too much I think. Should have stuck with 60lbs
***RAN OUT OF TIME and couldn't do last EMOM. My biz partner is in the phillipines for 3 weeks so my plate just got loaded with responsibility. I may need to break up workouts during the day but I am fine with that. Just program me normal please BUT YOU SHOULD KNOW I am leaving to the CF GAMES on Tuesday night most likely or Wednesday. Thoughts on how I should handle working out? I plan to drop into a couple OPEN gyms though.
B.18 EMOM
This was a sweat fest but did 6 UB Strict and hold was good. Did 70lbs for snatch which was a bit too much I think. Should have stuck with 60lbs
***RAN OUT OF TIME and couldn't do last EMOM. My biz partner is in the phillipines for 3 weeks so my plate just got loaded with responsibility. I may need to break up workouts during the day but I am fine with that. Just program me normal please BUT YOU SHOULD KNOW I am leaving to the CF GAMES on Tuesday night most likely or Wednesday. Thoughts on how I should handle working out? I plan to drop into a couple OPEN gyms though.
Thursday: Rest
Super Sore! Legs are sore, lower back probably from 70lbs and my neck but I just woke up a couple hours ago. I think I will be good once I get to gym and do some mobility.Monday, July 4, 2016
7/2/16 - 7/6/16
The extreme soreness from last weekend has me a 'tad' worried so i'm going to do my best to lay off your biceps tillwednesday. If they are still really sore tuesday night shoot me an email and i will alter weds workout. For the ring rowstuesday i don't want you horizontal cause i don't want as much stress on your biceps, and as always focus on using your back/lats. Let me know if you need anything.
A. Thrusters; 8,6,4,2; rest 90s btw sets
B1. KB Single leg RDL; 8-10 reps ea leg; rest 30s
B2. Weighted single leg sorensen hold; 20s; rest 10s btw legs; rest 90s x 3 sets
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B1, B2: All went well with 185lbs on the Glute Bridges
Metcon:
Unbroken WB's and kept my row under 1:55
Airdyne;
30s ALL OUT
Rest 5 minutes x 4 sets
+
Airdyne
15s ALL OUT
Rest 3 minutes x 4 sets
+
20 Minute Z1
A. 95, 125, 145, 165
B1. 70 lb RDL kb weight
B2. I only used 10lb weight because it's been a while and just didn't have much strength in my back and glutes.
AD work: Again very tough and felt woozy but felt easier than last time.
Did some rowing and running for mobility.
Sunday: Rest
Monday:
A. Push Press; 5 reps @30X5 @ 135lbs; rest 90s x 4 sets
B1. Strict HSPU; 5-6 reps; rest 10s
B2. Kipping hspu; 6-8 reps + 20s HS Hold; rest 90s x 4 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
+
Amrap Unbroken ring rows @ steep angle (keep feet on floor but be 'close' to horizontal)
15 calorie airdyne
Rest 45s x 6 sets
A. PP felt good and strong
B1,B2: 6 reps strict and 8 Kipping. Holds were good as well.
B1,B2: 6 reps strict and 8 Kipping. Holds were good as well.
Red and Yellow face pulls
Biceps felt good today with ring rows and I was doing 15-20 ring rows each set.
Tuesday:
A. back Squat @30X1; 3-5 reps; rest 3 minutes x 4 sets
B1. BB Glute bridge @20X2; 8-10 reps; rest 30s
B2. GHD Sit ups; 10-12 reps; rest 2 minutes x 4 sets
+
20 Unbroken wallball
20 Calorie row @ 85%
Rest 50s x 4 sets
+
10 Burpees
50 Double Unders
Rest 50s x 4 sets
A. 5x5 275lbsB1, B2: All went well with 185lbs on the Glute Bridges
Metcon:
Unbroken WB's and kept my row under 1:55
Wednesday:
12 Minute EMOM:
1st 5 minutes: 7 Unbroken Clean and jerk 95lbs
2nd 4 Minutes: 6 Unbroken clean and jerk 115lbs
3rd 3 Minutes: 5 Unbroken clean and jerk 135
+
15 Minute EMOM:
1st: 4-6 Strict HSPU + 10s HS hold
2nd: Row 40s @ 85%
3rd: 10 Alt DB snatch @ 55-65lbs depending what's available and by feel
+
15 Minute EMOM:
15 Minute EMOM:
1st: 8-10 CTB Pull ups
2nd: Airdyne 40s @ 85%
3rd: 10 KBS 70lbs
A. Unbroken on all C&J and it went well.
+
B. No Problems or pain with bicep or arm
+
C. All Unbroken C2B's and no problem
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B. No Problems or pain with bicep or arm
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C. All Unbroken C2B's and no problem
Thursday: Rest
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