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
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
Glad to hear everything is going in the right direction. Keep feeling out the elbow and completing your rehab exercises and we should be ok....givem e an update before the comp.
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