11/29/16 - 12/4/16

Tuesday:

A. 1 1/4 Back Squat; Build to a tough triple for the day

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 5 sets

+

30s Assault bike @ 600 Watts

Banded Bear Crawl; 5 reps - https://www.youtube.com/watch?v=31_n01bjNwA

Rest 3 minutes x 4 sets

A. 295 probably had 1 more lift
B1,B2,B3: 185 Glute bridges
Ass Bike:  Kept a 622 or 644 pace all sets and decided to do sled pulls because it was 50 degrees out.  Three red plates and a yellow.

Wednesday:

A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 5 sets

B1. Ring Push Ups @20x1; 6-8 reps; rest 30s

B2. Strict Pull Ups; 3.3.3; rest 10s/2 minutes x 4 sets

+

24 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Power Snatch 115lbs + Shuttle run remaining time @ easy pace

3rd: 20s HS hold + Assault bike remaining time in minute @ easy pace

A. 45lbs popping in my elbows but no pain.  I feel like that is normal.
B1,B2: Same popping but no issues with these. On strict pull ups I was holding a hollow position.
24 min EMOM: No issues other than being tired.  Unbroken T2B's, and broke on two of the DU's.  
*After a 7 min cool down on Ass Bike I did 1000m row, rest 2 min, and another 1000m row.  First row was at a 1:52 and the second row was at a 1:53.  It burned on both.  

Thursday: Rest

Woke up and rowed 1000m Row at a 28-30 strokes per minute pace.  My pace time was 1:53 and I was 10 seconds faster than yesterday.  RESTED 4 minutes and did 1000m Row again this time slower at a 19-23 strokes per minute.  I rowed a 1:55.  Just getting in some rowing as practice.

Friday:

Every 2:30 for 10 Sets (25 minutes)

7 Overhead Squat 95lbs

7 Box Jumps - Step down 24"

7 Pull Ups

7 Power Clean 95lbs

+

25 Minute assault bike @ Z2

Done with no issues.  Each round in a minute

Saturday: TBD

11/14/16 - 11/21/16

Monday:

A. Back Squat; Build to a tough triple for the day

B1. Hip Extensions @20x1; 10-15 reps; rest 15s

B2. Hollow body rocks; 30 reps; rest 15s

B3. BB Glute bridge @20x1; 8-10 reps; rest 2:30 x 4 sets

+

30s Assault bike @ 600 Watts

100 FT Sled drag HEAVY

Rest 3 minutes x 4 sets

A. 295,315,335,355 and all felt really good.  Had more in me but I squeezed a little too hard on the 355 and my elbow felt it.  Left side which is weird because right is suppose to be worse.  Nothing major

Tuesday:

A. Half Kneeling DB press @20X2; 8 reps each arm; rest 60s btw arms x 4 sets

B1. Ring Push Ups @20x1; 10 reps; rest 30s

B2. Strict Pull Ups; 3.2.1; rest 10s/2 minutes x 3 sets

+

21 Minute Alternating EMOM:
1st: 5 Toes to bar + 30 Double Unders
2nd: 5 Unbroken Clean and Jerk 95-115lbs + Shuttle run remaining time

3rd: 20s HS hold + Assault bike remaining time in minute

A. 45lbs elbows felt pretty good
B1,B2B3: No pain is all I know!  lol 135 on glute bridges
Ass Bike went well and I kept the numbers.  Used 2 reds, blue, and yellow for sled
EMOM: I was winded today around halfway point.  Just felt tired but finished.  Wasn't happy with how gassed I felt.

Wednesday:

3 Rounds for time:

20 Box Jumps 24"

15 GHD Sit ups

10 Front squat 135lbs **Sub back squat if this hurts elbows**

+

Rest 10 Minutes

+

10-15-20-25 For time:

Burpees to 6" Target

Wallball

Deadlift 135lbs

+

15 Minute Z1 Cool down

3 RNDS: Felt solid, all unbroken and didn't feel like I was going fast but consistent.  Quads and Hip flexors were getting a great workout!  7:20.  Did best to recover in 10 min rest but then got ate up in the second workout.  My back was so LIT and I metally was out of it at that point.  I QUIT after 15 minutes.  I had the WB's and DL's left on the last set.  Honestly, I used a 25lb WB which was stupid as well.  Probably didn't help the workout.  Anyway, glad tomorrow is a rest day.  

Thursday: Rest - update on elbow and move forward

11/7/16 - 11/10/16

Monday:

3min AD @ 75-80%
2min Locomotion/DROM continuous (Ido portal locomotion or other dynamic movement)
*skip the components that bother your elbow
x5 sets
+
Row - 4 x 10sec @ 95-100%; rest 2min (
+
Airdyne - 20-30min @ (120-130 BPM / 65-75% effort)

Not sure what's going on here but I did 5x5 minutes on first part.  On AD I was riding at 70-75 RPM's per 3 min segment.  DROM stuff was great!
*I did 10 sets of 10 seconds just in case I was supposed to do more sets of that.
*I did 20 minutes at 120-130 BPM using my FitBit but that time period pretty much blowed. lol

Tuesday:

A. Back Squat; 3 reps @ moderate weight EMOM x 10 minutes

B. Upright ring hold; 20s; rest 60s x 3 sets

+

20 Minute EMOM:

1st: 10 Box Jump overs 24"

2nd: 10 KBS 55lbs

+

4 Rounds

35s Hollow body rocks

35s Arch Body hold

35s FLR on rings

Rest as needed btw movements/sets

A. 255 for 10 min EMOM and that was a little to heavy.  Should have done 225-245 but no issues just lower back was starting to burn.
B. No issues and felt good
EMOM: Awesome all sets under 25 seconds
Core: Burner

Wednesday: 

A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 3 sets

B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 3 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 amrap:

20 Wallball

15 Calorie Assault bike

10 Toes to bar

A. 45lbs
B. 70lbs
C1,C2: No problem here
AMRAP: 4+5

Thursday: Rest - Should be back to normal at this point but lets check on soreness here.

My right elbow was SORE AS SHIT from something.  Got better as day went on but it's right around my joint.  Glad today is a rest.  I think it's from arm work yesterday. 

Friday:

A. Box Squat; 3 reps; rest 90s x 3 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. Seated BB Good mornings; 8-10 reps; rest 30s

C2. Sled drag; 50m Heavy; rest 2 minutes x 3 sets

+

3 Rounds for time:

10 Deadlift 185

10 Box Jumps 24"

10 calorie row

+ Rest 5 minutes

3 Rounds for time:

10 Burpees

10 KBS 55lbs

10 Calorie Assault bike

Saturday:

Assault Bike - 10 Minute legs only building from Z1 - Z3

+

Assault Bike - 30s legs only @ 90%

Assault bike - 30s @ easy pace x 10 minutes/sets

Rest 5 minutes x 2 sets

+

Assault bike - 20 minutes @ Z2

Sunday: Rest - TBD

10/28/16 - 11/5/16

Friday:

A. Box Squat; 3 reps; rest 90s x 3 sets

B1. Snatch Grip Deadlift; 3 reps; rest 30s

B2. Feet in ring hamstring curls; 12 reps; rest 2 minutes x 3 sets

C1. KB Bottoms up 90/90 Carry; 30s; rest 30s btw arms/sets

C2. Strict Pull Ups; 3-5 reps; rest 2 minutes x 4 sets

+

6 Minute amrap:

8 Deadlift 195

10 Calorie Assault Bike

+ Rest 2 minutes

6 Minute amrap:

10 Calorie Row

10 KBS 55lbs

+ Rest 2 minutes

6 Minute amrap:

10 Burpees

10 Calorie Assault bike

A. 305 for all 3 sets

B1,B2: 205 snatch grip

C1,C2: 26KB building stability and singles on the 5 pull ups but no pain

Metcon: 5+8 rounds, 4+15 rounds, 4 rounds and felt sluggish today.  Had a lot going on because of Halloween party at the gym.

Saturday:

A. DB 2-arm Neutral Shoulder Press @21x1; 6-8 reps; rest 2 minutes x 5 sets

B. DB 1 arm elbowing row @21X1; 6-8 reps; rest 2 minutes x 5 sets

C1. Ring Push Ups @21X1; 8-10 reps; rest 30s

C2. Ring Rows @21x1; 8-10 reps; rest 2 minutes x 4 sets

+

10 Minute EMOM:

1 Power Clean + 3 Strict Press 115-125lb

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. 35lbs no issues 

B. 45lbs no issues

C1,C2: Not sure why but my left arm was hurting on push ups.  Repositioned and it was fine.  Pretty sure it was the angle of my elbow that was causing it.  Other than that elbow is getting better.  Excited as it gets better.

Sunday: Rest

DIDN'T DO ANYTHING

Monday:

A. Back Squat w/bands; 3 reps; rest 2 minutes x 3 sets - Build each set

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

+

20s Assault bike @ 700 Watts

40s Assault bike @ 150 Watts

x 3 sets

Rest 3 minutes x 3 sets

+

15 Minute Z1 / mobility

A. Increased to 315 and felt good.  Wanted to do another set but backed off.

B. 135lb GM were good to go

C1,C2,C3: All core work was solid except T2B's.  Getting them back though.  Being real careful when hanging just in case.  

RAN OUT OF TIME and had to coach so I wasn't able to do the ASS BIKE :(

Tuesday:

A. HS hold against wall; 30s; rest 60s x 4 sets - Try some eccentric only HSPU

B. Upright Ring Hold;30s; rest 60s x 4 sets - try some eccentric only dips

+

10 Minute Alternating EMOM:

1st: 3 Bar over burpees + 5 Wallball
2nd: 3 Bar over burpees + 5 toes to bar

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 5 minute Z1

Wednesday: 

A. Thrusters; 10 unbroken reps @ 95lbs; rest 90s x 3 sets

B. Rack Outs; HEAVY if it doesn't bother elbow..; 20s; rest 90s x 3 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 2 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 3 sets

Thursday: Rest

Friday:

Movement + Mobility - easy

Saturday: Competition

Sunday: Rest