Everyday I want you to do the following exercises after training - this will be the start of 'PT':
Banded Tricep Push Downs w/10s eccentric; 10-12 reps for 3-4 sets **Elbow flexion/tricep extension**
Light DB neutral grip Bicep curls w/5s eccentric; 8-10 reps for 3-4 sets **Elbow flexion/bicep contraction**
Banded pull aparts; 10-12 reps for 3-4 sets
Friday:
A. Box Squat; 3 reps; rest 90s x 5 sets *Build each set*
B1. Snatch Grip Deadlift; 5 reps; rest 30s
B2. Feet in ring hamstring curls; 10 reps; rest 2 minutes x 3 sets
C1. KB Bottoms up 90/90 Carry; 30s; rest 30s btw arms/sets
C2. Skin the cats; 5 reps; rest 2 minutes x 3 sets
+
6 Minute amrap:
10 Deadlift 185
10 Box Jumps 24"
+ Rest 3 minutes
6 Minute amrap:
10 Calorie Row
10 Burpees
+ Rest 3 minutes
6 Minute amrap:
10 KBS 55lbs
10 Calorie Assault bike
A. 225,245,265,275,285
B. 135,165,185
C1,C2: I used 35 and could feel it in my elbow but it was good. The skin the cats were rough and I could only do singles.
Metcon: 5+15, 5, 5. Winded on the DL's but had a good steady pace. All were
B. 135,165,185
C1,C2: I used 35 and could feel it in my elbow but it was good. The skin the cats were rough and I could only do singles.
Metcon: 5+15, 5, 5. Winded on the DL's but had a good steady pace. All were
Saturday:
A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 4 sets
B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 4 sets
C1. Ring Push Ups @21X1; 10-12 reps; rest 30s
C2. Ring Rows @21x1; 10-12 reps; rest 2 minutes x 3 sets
+
10 Minute EMOM:
1 Power Clean + 3 Strict Press 95-115lb
20 Double Unders
*Both movements ea minute*
+
4 Rounds
35s Hollow body rocks
35s Arch Body hold
35s FLR on rings
Rest as needed btw movements/sets
A. 30lbs for all
B. 45lbs for the row
C1,C2: These were tough but managed to get through it. Good amount of pressure doing it slow. Ring rows were the same but also go through it.
B. 45lbs for the row
C1,C2: These were tough but managed to get through it. Good amount of pressure doing it slow. Ring rows were the same but also go through it.
Sunday: Rest
Monday:
A. Back Squat w/bands; 285 + bands; 3 reps; rest 2 minutes x 5 sets
B. Good mornings; 8 reps @20x1; rest 90s x 5 sets
C1. Sorensen Hold; 40s; rest 30s
C2. Strict toes to bar; 6-10 reps; rest 30s
C3. Alternating rotational plank; 24 reps; rest 90s x 5 sets
+
20s Assault bike @ 700 Watts
40s Assault bike @ 150 Watts
x 4 sets
Rest 3 minutes x 3 sets
+
15 Minute Z1 / mobility
I was sore early but warmed up after and it went away. I did the video workout before noon and thought I did pretty well. I took my time on the 1k and rowed a 3:36, had about 5 minutes left in workout and hit 225,245,255,275,295 to finish and it wasn't pretty easy. No pain but I kind of threw it a little. lol
I did squats in the evening. Band work went well.
A. 285 with bands
B. 135 on the Good mornings
C1,C2,C3: core work was good
Ass Bike: I thought the bike was messed up because for some reason I couldn't keep the 700 the whole 20 sec. First set I did but last two sets I couldn't. I must have been fatiqued.
I did squats in the evening. Band work went well.
A. 285 with bands
B. 135 on the Good mornings
C1,C2,C3: core work was good
Ass Bike: I thought the bike was messed up because for some reason I couldn't keep the 700 the whole 20 sec. First set I did but last two sets I couldn't. I must have been fatiqued.
Tuesday:
A. 1 Power Snatch 115-135lbs every 20s for 5 minutes
B. HS hold against wall; 30s; rest 60s x 4 sets - Try some eccentric only HSPU
C. Upright Ring Hold;30s; rest 60s x 4 sets - try some eccentric only dips
+
Assault bike Legs only - 5 Minutes @ 80%
+
Assault Bike Legs only
20s @ 450-500 Watts
40s easy spin x 5 sets
+
Assault Bike legs only
10s @ 550-600 Watts
50s Easy Spin x 5 sets
+
Assault Bike legs only
5s ALL OUT
55s easy spin x 5 sets
+
Assault bike Legs only 5 minute Z1
A. I was sore as hell today. More in my left arm but as day went on it went away. I did the Snatches no problem. Was cautious because I could tell my elbows were a bit soft.
B. HS holds weren't easy. My shoulders were tired or fatiqued. I did some eccentric but it didn't feel all that great so I was super cautious.
C. Had a had time keeping upright ring row for a full 30 seconds. 20 was no problem but around 25 started to lose it.
D. All ASS BIKE went well!
B. HS holds weren't easy. My shoulders were tired or fatiqued. I did some eccentric but it didn't feel all that great so I was super cautious.
C. Had a had time keeping upright ring row for a full 30 seconds. 20 was no problem but around 25 started to lose it.
D. All ASS BIKE went well!
Wednesday:
A. Front rack box squat - light/moderate - feel out elbow; 3 reps; rest 90s x 4 sets
B. Rack Outs; HEAVY if it doesn't bother elbow..; 20s; rest 90s x 4 sets
C1. Sled drag forward 50m; rest 15s **Heavier on all sled drags**
C2. Sled drag backwards; 50m; rest 15s
C3. Sled drag laterally (left); 50m; rest 15s
C4. Sled drag laterally (right); 50m; rest 15s
C5. BB Back rack walk; moderate 30s; rest 2:00 minutes x 4 sets
D1. GHD sit ups (keep arms at side); 15 reps; rest 30s
D2. Chinese face up plank; 30s; rest 30s
D3. Chinese face down plank; 30s; rest 90s x 4 sets
+
20 Minute Z1
A. I only went 75 to stretch my arms. I felt it too so that was enough for today. I have never been good at these anyway.
B. 495 on the rackouts.
C1,C2,C3,C4,C5: 3 blue plates indoor because it was raining all day. Walked with 155 on back rack carry's. Only did 3 rounds. Gym got crowded.
B. 495 on the rackouts.
C1,C2,C3,C4,C5: 3 blue plates indoor because it was raining all day. Walked with 155 on back rack carry's. Only did 3 rounds. Gym got crowded.
Thursday: Rest
Wednesday training day was a little off. I was beat and ok with it. I need Thursday to recover anyway. This process is wearing on me. I have NOT attempted any pull ups or gymnastics at all. I know my elbows aren't ready. I can feel it when I do light kipping swings. I'm working on my patience skills and thinking about becoming a Buddhist so I can learn the art of meditation. lol 