8/22/16 - 8/29/16

Tuesday: Vo2 Cyclical Volume

A. HSPU; 10 unbroken reps; rest 60s x 3 sets

+

15 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48

+ Rest 5 minutes

15 Minute Assault Bike 250 Watts; every 3rd minute complete 60s @ 310 Watts

+

30 Minute Z1

A. No Problems with shoulder all Unbroken
15 Minute Row: No problems most of the row and I stayed just around the numbers.  I think I am getting a little better or 15 minutes is a sweet spot time wise.
15 Minute A.B. Managed to keep pace until last end of workout.  I was struggling for a couple minutes but overall it was a good one.
B. Did some running, bear crawls, more jogging, and some more biking

Wednesday: Sled work + Grinder

A. Sled Push; 50s Heavy grinding load w/low turnover; rest 90s x 3 sets

B. Sled pull; 50s same as above; rest 90sx 3 sets

C. Weighted sorensen hold; 30s; rest 60s x 3 sets

+

3 Rounds for time:

21 Calorie Assault Bike

15 Pull Ups

9 Burpee Box jumps 24"

+

20 Minute z1

A. 375 was total weight including 75lb butcher
B. 315 was total weight including 15lb butcher
C. 15 lb weight sled
Metcon: 8:01 Unbroken pull ups and MISTAKENLY did Burpee box jump overs!!
Recovery: running, bike work, and SPIKE BALL! 

Thursday: Rest / Active recovery based on feel

Friday: Back Squat + MM MAP

A. Back Squat; 8, 6, 6, 6; rest 3 minutes

B. Banded Clean Pulls; 6 reps - moderate BB weight; rest as needed *BB weight 215**

C1. Banded Marching; 30s; rest 30s

C2. Sorensen hold; 30s; rest 30s

C3. Hollow body rocks; 30s; rest 90s x 3 sets

+

6 Rounds for time:

2 Power Clean 225lbs

4 Bar facing burpees

6 Strict HSPU

+

20 Minute Z1

A. 255,285,305,315 happy to deload
B. 215 good
C1,C2,C3: no issues 
Metcon: 5:07 but not sure if I did 6 or 7 rounds.  My fault!

Saturday:

A. Deadlift; Every 20s 2 reps @ 325lbs for 4 Minutes 

+

10 Minute EMOM:

1st: 10 KBS 2pd

2nd: 10 CTB Pull Ups

+

10 Minute EMOM:

1st: 12 KBS 1.5pd

2nd: 12 Pull Ups

+

25 Minute z1

A. DL were good!
B. 10 Min EMOM 7+5
C. 10 Min EMOM 8+3
Sunday: Rest

I had the bright idea to play 5 games of flag football with the SEC alumni club team for the Florida Gators.  I was so sore today and Monday but I don't think it effected my workout too bad.  I needed that!

Monday: 

5 rounds for time:

3 Muscle Ups

6 Box Jump Overs 30"

Rest 10 minutes

For time:

30 Thrusters 115lbs

1500m Row

+

35 MInute Z1

**Every 7 Minutes Complete 10 unbroken toes to bar**

A. 2:59 with no issues good pace as well.
B. 8:10 I did 8,7,6,5,4 on Thrusters 2:10 and the rest was rowing.  I kept a 1:52 for first 500 and fell to 1:55 for 2nd 500 and kept it below 2:00 for the last 500m row.
C. No problems on T2B's for recovery.  

8/16/16 - 8/22/16

Tuesday: Vo2 Cyclical Volume

21 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48

+ Rest 5 minutes

21 Minute Assault Bike 250 Watts; every 3rd minute complete 60s @ 310 Watts

+

25 Minute Z1

Row:  Did ok until 2nd half on row.  Times were off and at one point I had to take two 15 sec breaks because I was grinding so hard. 

Bike: Same as above this whole day might have been a lack of mental toughness or something.  I went in feeling good but just faded the 2nd half of both.

Wednesday: Sled work + Grinder

A. Sled Push; 50s Heavy grinding load w/low turnover; rest 90s x 6 sets

B. Sled pull; 50s same as above; rest 90sx 6 sets

C. Weighted sorensen hold; 30s; rest 60s x 5 sets

+

5 Minutes every 30s 1-2 strict HSPU **lets get these in this week**

+

2 Rounds for time:

21 Bar facing burpees

15 Alternating KB snatch 55lbs

9 Bar muscle ups

+

20 Minute z1

A. 3 blues, 1 green on both sides of butcher sled.  Stepped up 50lbs today. 

B. 6 blues and a green today again stepped up 25lbs and it was tough.  Felt nautious for a while during and after.  Good stuff though!

C. 20lbs on Sorenson

D. 3 Strict on HSPU with no problems

Metcon: 7:01 and unbroken MU's

Thursday: Rest / Active recovery based on feel

Friday: Back Squat + MM MAP

A. Back Squat; 8, 8, 6, 6; rest 3 minutes

B. Banded Clean Pulls; 8 reps - moderate BB weight; rest as needed *BB weight 205**

C1. Banded Marching; 30s; rest 30s

C2. Sorensen hold; 30s; rest 30s

C3. Hollow body rocks; 30s; rest 90s x 5 sets

+

3 Rounds for time:

250m Row

9 Burpees over bar

7 Power Clean 185lbs

+

20 Minute Z1

A. 285, 305, 315, 325 (Felt good.  Quad tightens up pretty fast but rolling it helps)

B. Singles on clean pulls

C1,C2,C3. All good

Metcon: 7:59 All singles on last set of Power cleans 4,4.

Saturday:

A. Deadlift; Every 20s 2 reps @ 315lbs for 5 Minutes 

+

For time:

50 Thrusters 95lbs

Rest 5 Minutes

50 KBS 2pd

Rest 5 Minutes

20 HSPU **assuming shoulder is healthy - sub in 15 ring muscle ups if HSPU bother it or if both ring mups and hspu bother it complete 30 CTB Pull ups**

+

20 Minute z1

A. All good on 315's

Metcon: 50 Thrusters @ 2:50, 50 KBS @ 2:10, and unbroken HSPU in 32 secSunday: Rest

Monday: 

5 Rounds for time:

10 Burpee box jump overs

10 Shoulder to overhead 115lbs

Rest 10 minutes

5 rounds for time:

10 CTB Pull Ups

15 Wallball

+

30 MInute Z1

**Every 5 minutes complete 10 unbroken toes to bar**

A. 7:05 UB Push Jerks
B. 6:58 UB C2B's & UB WB's 25lbs until 4th round 10,5 and 8,7
Recovery T2B's were UB
**Shoulder is good to go as of now!  

8/9/16 - 8/15/16

Tuesday: Vo2 Cyclical Volume

20 Minute Row @ 2:00; every 4th minute complete 60s @ 1:48

+ Rest 5 minutes

20 Minute Airdyne @ 1000 cals/hr; every 4th minute complete 60s @ 1250 cals/hr

+

20 Minute Z1

A. 20 min Row: Went well and was able to almost keep the two times for whole 20 minutes.  I got off by about 2 sec on the last set of 4 and 60 sec.  IT WAS TOUGH!
B. 20 min A.D: Went horribly wrong again.  I was able to keep first 1000 and 1250 but then for last two sets I was a little all over the place.  I would keep 800-950 for the last three and was only jumping back up to 1100.  Mentally wanted to quit the whole thing.  Had to rest twice for 30 sec because I was getting worked.  So hard to use my shitty A.D's.  I JUST BOUGHT TWO ASSAULT BIKES!! YES, let's incorporate those in the future.  I am done with A.D's!

Wednesday: Sled work + Grinder

A. Sled Push; 45s Heavy grinding load w/low turnover; rest 90s x 6 sets

B. Sled pull; 45s same as above; rest 90sx 6 sets

C. Weighted sorensen hold; 30s; rest 60s x 5 sets

+

5 Minutes every 30s 1-2 strict HSPU **Want to work these in and see how shoulder responds - just playing it safe and giving you some extra work for the day**

+

3 Rounds for time:

14 Wallball

250m Row

12 Toes to bar

250m Row

10 Pull Ups

250m Row

+

20 Minute z1

**Decided to do 7x3 Hang Power Cleans with Joey and worked up to 260 on my last set for 3 reps. 

A. Butcher sled 3 blues on each side (6 total) almost puked
B. Westside sled pull with 6 blues almost puked again
C. Sorenson went well 15lbs DB
I actually dropped the bar and just noticed the HSPU work so I guess we played it safe on accident.  
Metcon: 17:23 and I went unbroken on all sets.  I also rowed about a 1:55 so every 250 was just shy of 1 minute.

Thursday: Rest / Active recovery based on feel

Friday: Back Squat + MM MAP

A. Back Squat; 10, 8, 8, 6; rest 3 minutes

B. Banded Clean Pulls; 8 reps - moderate BB weight; rest as needed *BB weight 185+**

C1. Banded Marching; 30s; rest 30s

C2. Sorensen hold; 30s; rest 30s

C3. Hollow body rocks; 30s; rest 90s x 4 sets

+

3 Rounds for time:

200m Run

9 Burpees over bar

7 Power Snatch 155lbs

**Change to power clean if shoulder isn't feeling solid on snatch**

+

20 Minute Z1

A. 275, 295, 305, 315 WOW!  That was fun said nobody ever!
B. Clean Pulls felt ok at 185.
C1,C2,C3: No issues and I did 45 seconds instead of 30 seconds
+
Metcon: 7:56 all singles on the power snatch, which felt heavy because it's been too long

Saturday:

A. Deadlift; Every 20s 1-2 reps @ 295-315lbs for 5 Minutes **Reps depend on feel*

+

For time:

75 Wallball

Rest 5 Minutes

50 BBJO 24"

Rest 5 Minutes

25 CTB Pull Ups

+

20 Minute z1

A. 315 every 20 sec with no issues
Metcon: Unbroken WB's 2:37, I did 10 quickly and rest 10-15 seconds each set.  So 4 rests was about 45 sec or so.  Probably should have slowed it down and stayed consistent.  My time for BBJO's was 3:56.  Unbroken CTB's 

Sunday: Rest

Monday: 

5 Rounds for time:

5 Clean and jerk 135lbs

10 CTB Pull Ups

Rest 10 minutes

5 Rounds for time:

10 GHD Sit-ups

10 KBS 2pd

+

25 MInute Z1

**Get off every 5 minutes and complete 10 unbroken toes to bar**

5 Rounds: 5:54 nice pace didn't push it either (5,5)(4,2,4)(5,5)(4,2,4)(5,5) on C2B's.
5 Rounds: 5:30 nice pace as well wasn't sprinting to KB trying to crush a PR or something.
Did 4 sets of 10 on the unbroken T2B's.

Tuesday: TBD

8/1/16 - 8/8/16

I think an extra day of rest is going to be just fine.  I'll put down that you're going to run but again, 1 extra day of rest isn't going to hurt you so if you get bogged down on time don't stress about it.  Let me now how the nutrition is going with Jason when you can.

Monday: Vo2 Cyclical Volume

16 Minute Row @ 2:00; every 3rd minute complete 60s @ 1:48

+

16 Minute Airdyne @ 1000 cals/hr; every 3rd minute complete 60s @ 1350 cals/hr

+

20 Minute Z1

16 Min Row: I messed up and thought I switch at every two minutes.  Got my ass handed to me.  Couldn't keep pace with either times after the first round.  Need to read work better but was in a rush.

16 Min A.D.: I did it correctly but was destroyed from trying to keep pace on row.  You have to give me more of this because I need redemption.  A.D. pace I think may be too high anyway and my bikes suck as is.  1000 every 3rd 1250 might have been attainable.

Tuesday: Sled work + Grinder

A. Sled Push; 40s Heavy grinding load w/low turnover; rest 90s x 6 sets

B. Sled pull; 40s same as above; rest 90sx 6 sets

C. Weighted sorensen hold; 30s; rest 60s x 3 sets

+

3 Rounds for time:

100ft KB front rack carry 55lbs

15 GHD sit ups

100ft KB front rack carry 55lbs

10 KBS 70lbs

+

20 Minute z1

A. Sled Push was 2 blues each side and was tough.  Felt nautious which is a good thing I think.

B. Sled Pull was 4 blues and it was fun as well

Metcon: I don't have my numbers with me because I am in Texas still but it was quick.  Not bad at all on shoulders.

 

Wednesday: Back Squat + MM MAP

A. Back Squat; 10, 10, 8, 8; rest 3 minutes

B. Banded Clean Pulls; 10 reps - moderate BB weight; rest as needed

C1. Banded Marching; 30s; rest 30s

C2. Sorensen hold; 30s; rest 30s

C3. Hollow body rocks; 30s; rest 90s x 3 sets

+

3 Rounds for time:

250m Row

9 Burpees over Erg

7 Deadlift 275lbs

+

20 Minute Z1

A. 245, 275, 295, 305 and it got heavy quickly

B. I never did this before but 125 was a good start for a first timer

C1, C2, C3: All good

Metcon:  Rows took about 50 sec each, unbroken DL's and it was pretty fast.

Thursday:

5 Rounds for time:

10 Pull Ups

15 burpees

10 Minute Rest

5 Rounds for time:

10 TTB

40 DOuble Unders

+

20 Minute Z1

Pull Up workout: 6:15 Unbroken sets

TTB workout: 7:09 and broken on last 3 reps of TTB smh!  Just lost grip really but was fine.
Friday: Rest

Saturday: Running

Sunday: Rest