9/26/16 - 9/30/16

Monday:

Assault bike; legs only;

2 minutes @ 250-300 Watts

1 Minute @ 100-150 watts x 3 sets

Rest 3 minutes x 3 sets

+

20 Minute mobility

A. Awesome legs workout!

Tuesday:

A1. Sled drag forward 50m; rest 15s

A2. Sled drag backwards; 50m; rest 15s

A3. Sled drag laterally (left); 50m; rest 15s

A4. Sled drag laterally (right); 50m; rest 15s

A5. BB Back rack walk; moderate 30s; rest 3 minutes x 4 sets

+

30 Minute Z1

A.  Used two plates and did fine with BB Back rack walk
Z1 Rowing, walking, and jogging

Wednesday:

A. Back Squat w/bands; 225 + bands; 3 reps; rest 2 minutes x 4 sets

B. Good mornings; 8 reps @20x1; rest 90s x 3 sets

C1. Sorensen Hold; 30s; rest 30s

C2. Hollow body rocks; 20 reps; rest 30s

C3. Alternating rotational plank; 20 reps; rest 90s x 3 sets

+

20s Assault bike @ 600 Watts

40s Assault bike @ 150 Watts

x 4 sets

Rest 3 minutes x 2 sets

+

15 Minute Z1 / mobility

A. 245x7 reps
B. 105x3 reps
C1,C2,C3: Good stuff
Assault:  Tough but hit the numbers.  Burner!

Thursday: Rest

Friday: 

TBD - hopefully have more feedback on elbows

9/15/16 - 9/25/16

Friday:

A. Deadlift; 5 reps @ 335lbs EMOM x 8 minutes

B. Split Jerk; 8 singles @ 265lbs; rest as needed

D. 10 Strict pull ups for time; rest 60s x 3 sets

+

4 Rounds for time:

10 KBS 2pd

5 Strict HSPU

+ Rest 5 minutes

4 Rounds for time:

15 KBS 1.5pd

10 kipping HSPU

A. DL's went well but tough for sure

B. I did 5 and just felt too shaky.  I would have finished last 3 but form was in bad shape.  Just thought it was a safe move.

C. (14,14,16)  All Unbroken

Metcon: 4 Rounds @ 2:56, then 4 Rounds @ 5:00 flat.  

Saturday:

A. Front Squat; 8, 6, 6, 4 rest as needed - stop if any knee/elbow pain (Goal:265/285/285/305) 

B1. Double KB Front rack carry; 35s; rest 30s

B2. Hollow body rocks; 32 reps; rest 30s

B3. Alternating rotational plank; 25 reps; rest 90s x 4 sets

+

3 Rounds for time:

21 Calorie Assault bike

15 DB thrusters 40-45lbs / hand (If no DB's use 35lbs kb's)

9 burpee box jump overs 24"

+

15 Minute Z1 / mobility

A. (265,285,285,305)

B1,B2,B3: 70lb KB Carry lol, tough getting into the front rack.  No problem on others 

3 Rounds: Just around 10 minutes.  Honestly, lost track of my time.  First round was around 2:50 and second was around 3:20.  

Sunday: Rest

Worked in the new gym I am trying to salvage.  lol

Monday: 

A. Weighted pull ups amrap @ 25lbs; rest 2:00 x 3 sets

B1. Lying DB pull overs; 10-12 reps; rest 30s

B2. Close grip bench press; 8 reps; rest 30s

B3. FLR on rings; 30s; rest 2 minutes x 4 sets

+

Assault Bike 10s @ 95% - not all out

Rest 50s

Deadlift 10 reps @ 225lbs

Rest 60s

Double Unders 50 Reps

Rest 60s x 4 sets

+

Accumulate 54 TGU total (27/arm) w/35lb KB

A. 12 reps each set

B1,B2,B3: 60LB Pull Overs, 115,125,135,135 for close grip

Metcon Sets: 2:30, 2:45, 2:55, and lost track on last round but it was around the same time as last set if not faster.

KB not fun!!  lol

Tuesday:

A. Back Squat; 4, 4, 4, 2; rest as needed btw sets

+

250m Row

6 Thrusters 95lbs

6 Bar facing burpees

Rest 90s

200m Run

8 Alternating BB Front rack lunges 95lbs

8 Kipping HSPU

Rest 90s x 3 sets

+

Sled Drag; 110m; rest 3 minutes x 3 sets *moderate load/moderate turnover*

A. 275,305,335,365 felt good

Metcon: 3:25 including rest 1st set, 3:27 including rest 2nd set, 3:28 including rest 3rd set

Wednesday:

A. Strict Muscle up; 10 minute tech work

B. Freestanding HS hold; 10 minut tech work

C. TNG Push Jerk 3 reps 185lbs; rest 2 minutes x 3 sets - Make sure reps are clean/perfect/crisp

+

Every 2 Minutes for 8 minutes (4 sets)

9 Burpee box jump overs

3 Power Snatch 135lbs

9 Toes to bar

**If you fail to complete a set rest and try again**

+

20 Minute mobility

A. Strict is going really well from a tech perspective

B. Had an progression or PR today working on freestanding HSPU.  I was able to sustain for a bit.  Not long but better.

C. 185 felt great

EMOM's: All rounds under 1:10

Thursday: Rest

Friday: 

Wodapalooza Qualifier 1

+

30 Minute Z1

Saturday: Active recover or training TBD based on possible wodapalooza redo on Sunday afternoon?

Sunday: Rest or Re-Do wod 1?

STUPID WORKOUT WZA INJURED ELBOWS

9/7/2016 - 9/14/2016

Friday: 

A. Deadlift; 5 reps @ 325lbs EMOM x 10 minutes

B. Split Jerk; 10 singles @ 260lbs; rest as needed

D. 10 Strict pull ups for time; rest 75s x 3 sets

+

4 Rounds for time:

10 KBS 2pd

5 Strict HSPU

+ Rest 5 minutes

4 Rounds for time:

15 KBS 1.5pd

10 kipping HSPU

A. No problem on DL's

B. knocked out the SJ's with EMOM of every 45 seconds

C. 14, sec around all UB

METCON: RAN OUT OF TIME today and couldn't get a metcon in.  

Saturday:

A. Front Squat; 8, 8, 6, 6, rest as needed - stop if any knee pain

B1. Double KB Front rack carry; 30s; rest 30s

B2. Hollow body rocks; 30 reps; rest 30s

B3. Alternating rotational plank; 20 reps; rest 90s x 4 sets

+

2 Rounds for time:

20 Burpee Pull Ups

20 Front Squat 155lbs

20 Box Jumps

+

15 Minute Z1 / mobility

A. 225, 265, 285, Hit only 5 reps @ 305 because I was being cautious.  Form was getting  bad with regard to my elbows and shoulders caving in and didn't want any tricep issues.

B1, B2, B3: No issues with this stuff

Metcon: 10:17 on the metcon all sets of 5 on Front Squats and all rebounding BJ's.

Sunday: Rest

Monday: 

A. Weighted pull ups amrap @ 25lbs; rest 2:30 x 3 sets

B1. Lying DB pull overs; 10-12 reps; rest 30s

B2. Close grip bench press; 8 reps; rest 30s

B3. FLR on rings; 30s; rest 2 minutes x 3 sets

+

4 Rounds for time:

10 Deadlift 225

60 Double Unders

+

Accumulate 50 TGU total (25/arm) w/35lb KB

A. I did 11 each set 

B1, B2, B3: 60lb DB pull overs, 115 close grip bench, and rings were good.

Metcon: Almost UB with DU's but 5:21 on the time.

Tuesday:

A. Back Squat; 6, 4, 4, 4; rest as needed btw sets

+

5 Squat Clean singles 205

Rest 20-30s

10 Tng Squat Cleans @ 115

Rest 4 minutes x 3 set

+

Sled Drag; 100m; rest 3 minutes x 4 sets *moderate load/moderate turnover*

A. 255, 295, 325, 345  with no issues

Metcon: 1:21 (too fast), 1:32 (felt better), 2:01 (tired lol)

Wednesday:

A. Strict Muscle up; 10 minute tech work

B. Freestanding HS hold; 10 minut tech work

C. TNG Push Jerk + TNG Split jerk; 2 + 2; rest 2 minutes x 4 sets - All at heaviest weight of last week

+

Every 3 Minutes for 12 minutes (4 sets)

10 Burpee box jump overs

5 Power Snatch 135lbs

15 Toes to bar

**If you fail to complete a set rest and try again**

+

20 Minute mobility

A.  I think I might be getting stronger

B.  Had a spotter to stay upright  

C.  215 felt good not easy but good.  Getting back the technique

Metcon sets:  All sets ended with about 20-30 sec remaining.  All singles on 135 snatch

Thursday: Rest

8/30/16 - 9/7/16

Tuesday:

A. Clean deadlift + clean pull + Power clean, 1+1+1; in 5 sets build to a tough complex; rest as needed

B. 3 reps @85% of 'A'; rest as needed

+

20 Minute amrap:

10 box jumps 24"

10 KBS 2pd

10 Burpees

10 Pull Ups

10 calorie assault bike

A. 115,135,165,185,215 felt foreign because it's been so long using the bar.

B. 3 reps @ 185

+

Metcon: 7+10 rounds no step ups on the box.  All rebounding.  Knee was pretty sore after this workout (right knee) 

Wednesday:

A. Back Squat; 5, 5, 3, 3; rest as needed (5's moderate / 3's build)

B. Parallel box squat w/chains; 3 reps; rest 2 minutes x 5 sets (Moderate load - speed off of box focus)

+

3 Rounds for time:

30 Wallball

90 Double Unders

15 GHD Sit ups

+

C1. Single leg sorensen hold; 20s ea leg; 10s rest btw legs; rest 30s

C2. Hollow body to arch body Kipping work - perfect reps; 15 reps of each; rest 30s

C3. BB Glute bridge; 8-10 reps @20x1; rest 2 minutes x 3 sets

Some swelling behind my knee but didn't hurt at all.  Just couldn't lock my right knee out. Little muscle back there that may have gotten aggravated from all the football.  I will keep you posted on it though.

A. I did 225, 275, 305, 335, for my back squats.

B.  185 for box squats (Knee was sore after squats)

Metcon: 9:24 no pain in knee on WB's or GHD's or DU's so who knows.

Accessory work went well.   

Thursday: Complete rest 

in my house I rowed some to wake up.  4x1000 4:00, 3:50, 3:40,3:55.  My pace time was 1:55 or less for all the rows.  I rested 3 min btw each 1k. 

Friday: 

A. Deadlift; 5 tough reps EMOM x 8 minutes

B. Split Jerk; build to a moderate single for the day - not a maximal rep

C. Split Jerk; 10 singles @ 90% of 'B'; rest as needed

D. 10 Strict pull ups for time; rest 90s x 3 sets

+

3 Rounds for time:

10 KBS 2pd

5 Strict HSPU

+ Rest 5 minutes

3 Rounds for time:

15 KBS 1.5pd

10 kipping HSPU

A. 325 with no problem

B. 275 which felt heavy but only because I haven't done this for a while. 

C. 250 for 10 singles every 30 sec and got heavy with minimal rest.

Metcon:  3 Rnds with strict HSPU 1:50 UB

                 3 Rnds with HSPU 2:44  UB

Saturday:

A. Sled Push; 55s; Heavy load/grinding effort/low turnover; rest 90s x 4 sets **Subbing squats out for this week b/c of your knee - this will still carry on our LB adaptations though - want to try a lower weight squat in the metcon today but don't want your muscle contractions through the roof if knee isnt 100%**

B1. Double KB Front rack carry; 30s; rest 30s

B2. Hollow body rocks; 30 reps; rest 30s

B3. Alternating rotational plank; 20 reps; rest 90s x 3 sets

+

For time:

10-8-6-4-2 Squat Clean 165lbs **If this hurts your knee sub 25-20-15-10-5 Calories on the Assault bike and email me**

100-80-60-40-20 Double Unders

A. 2 Blue's and a yellow on the Sled each side

B1,B2,B3.  Went well 

Metcon: No pain in knee (All Singles) 5:35Sunday: Rest

Monday: 

A. Weighted pull Up; build to a 1RM

B. Weighted pull up; amrap @ 50% of 'A'; rest 2 minutes x 3 sets

+

7 Minute amrap:

2 Muscle Ups

4 Deadlift 275lbs

6 Strict HSPU

+

Accumulate 40 TGU total (20/arm) w/35lb KB

A. 105 lbs for 1 rep

B. 53lbs for a set of 8, 5, 6 reps.  No pain after but could feel the pull on my right lat leading into my shoulder joint.  No pain though after. 

7 Min AMRAP: 6+2 but did not string strict pull ups.  Didn't want to because I was nervous about the combination of MU's and Strict pull ups.  I was fine after with NO PAIN so I probably could have gotten more than 7 rounds had I not played it safe. 

Tuesday:

A. Back Squat; 6, 6, 4, 4; rest as needed btw sets

+

8 Squat Cleans @ 115lbs - Does not have to be TNG

8 Unbroken thrusters @ 115lbs

8 Front Squats @115lbs

Rest 4 minutes x 5 sets

+

Sled Drag; 100m; rest 3 minutes x 3 sets *moderate load/moderate turnover*

A. 285, 305, 325, 345 Felt good heavy
5 SETS: 
1:20 with 4,4,8,8
1:19 with singles, 8,8
1:31 with 4,3,1,8,8
1:48 with 4,3,1,8,8
1:51 with 4,3,1,8,8 I wish I could have kept the 1:20 range..
Sled Drag was good

Wednesday:

A. Strict Muscle up; 10 minute tech work

B. Freestanding HS hold; 10 minut tech work

C. TNG Push Jerk + TNG Split jerk; 2 + 2; rest 2 minutes x 4 sets - ok to build each set - do not go to a 'maximal' set.

+

2 Rounds for time:

21 Calorie row

15 pull ups

9 burpee box jumps

Rest 10 minutes

21 Calorie AB

15 burpees

9 Power snatch 75lbs

+

20 Minute mobility

A. Used Ring Thing from power monkey fitness
B. Was able hold a few seconds at a time
Metcons:
3:51 as hard as I could go
5:12 and died the 2nd round.  Struggle bus, went too hard on AB probably.  Or I was dead from first workout.  SORE AS SHIT TODAY!  lol

Thursday: Rest