1/23/17 - 1/30/17

Keep me updated on that knee...if ANYTHING bothers it, shut it down and email me for a new wod or make an intelligent substitute.  Don't push any kind of pain or discomfort this close to the open.

Monday:

A. Deadlift; 3 reps every 30s @ 275-295lbs for 8 Minutes

B1. Single leg RDL w/weight in contralateral hand; 8 slow reps; rest 30s

B2. Unloaded glute bridge hold @ the top; 30s; rest 30s

B3. Hold at top of GHD Sit up position; 20-30s; rest 2 minutes x 3 sets

C. KBS @ 70lbs; 20 reps unbroken; rest 60s x 3 sets

+
21 MInute Row @ 2:00/500m

**Every 3 minutes get off and complete 15 Unboken toes to bar**

A. 295 No misses No issues with knees here or the rest of the day.

B1,B2,B3: 70lb DB and was shaky on the GHD Sit Up lol. Go figure

C1. No issues

21 min EMOM: I may have done this wrong. I set the rower to 7 rounds of 3 min intervals. I kept all at a 2:00 pace and was able to do 5 rounds Unbroken. The last two rounds of T2B I broke at 13 and 14. Grip was just done. Couldn't feel my forearms.

Tuesday:

A. 10 Muscle ups for time; rest 2:30 x 3 sets

B1. Half Kneeling KB press @30x1; 8-10 reps @ 35lbs; rest 30s

B2. Reverse Flies @20x1; 8-10 reps; rest 30s

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

+

For time:

50 Calorie AB

50 Burpees

+ Rest 10 minutes

For time:

30-20-10

Row Cals

15-10-5

HSPU

A. 2 Rounds Unbroken and broke last round on 9 reps. Times were 37,46,59. Elbows felt pretty good.

B1, B2, B3: KB press @ 53lbs, 30lb reverse flys which might have been a little too heavy but felt good with my lats. No issues with the FLR rings.

FT: 5:32 Fell off pace pretty good around 40 cals. Wish I could have kept 400 watts towards the end. I was doing 600-700 for the first 20 cals or so then it went down as I got closer to 50. One break on Burpees for 5 sec at 30. 

FT: 5:03 Unbroken HSPU's but they weren't very fast.

Wednesday:

**Power clean if knee feels funky and switch OH walking lunges to 2pd KBS**

A. Squat Clean; 1.1 - Split jerk ONLY on 2nd rep; build to a moderate set of the complex for the day

B. Squat Clean + Split jerk; 1 rep EMOM x 8 minutes @ 90% of 'A'

C. Clean Pulls @ 315lbs; 3 reps; rest 2:30 x 3 sets

+

20 OH Walking lunges @ 95lbs

30s Rest

15 CTB Pull Ups

30s Rest

10 Calorie Assault bike @ 85-90%

2 Minute rest x 4 sets

+

20 Minute Z1 Bike/Row

A. 255
B. 230
C. Heavy but doable. Getting stronger
Sets: Loved the OVHS and the C2B's although tough were unbroken. All AB was over 500 for all 4 sets

Thursday: Rest

Friday:

A. Squat Snatch; Build to 85-90% 1RM; rest as needed

B1. Jerk Drive; 2 reps @ 100% 1RM; rest 30s

B2. Split Jerk; 1 rep @ 75-80% 1RM; rest 2-3 minutes x 3 sets

C. Back squat; 2 Reps every 30s @245lbs for 8 minutes

**A and B are some well needed exposure / prep for Sunday..**

+

8 Minute amrap ascending ladder

3 CJ 155

3 bar facing burpee

6 CJ

6 BFB 

etc

**Metcon from comp training**

+

3 Minuet bike/row

3 Minute dynamic mobility (ostrich walk/horse walk/duck walk/toy soldiers/spiderman walk/etc) x 4 sets

A. 215

B1,B2: 305 Jerk Drive, 245 Split Jerk

C. 245 was good

Saturday:

20 Minute amrap:

16 Calorie Row

8 GHD Sit ups

12 AB Calories

10 Pull Ups

40 Double Unders

+ Rest 5 minutes

20 Minute EMOM:

1st: 10 Kipping HSPU

2nd: Row 30s @ 1:50/500m

3rd: 12 Box Jumps - step down 24"

4th Bike 30s @ 325W

5th: 10 toes to bar 

+

20 Minute AB @ Z2

**This should take around 65 minutes - ideally no longer than 90 with warm up and cool down - I know you're judging as we talked about so this is a way to get a ton of work in quickly**

Damn, I was sore today while I judged and damn did it suck not getting up in time to do this in the morning because at 7:30 at night this was not fun.

7 Rounds on AMRAP. Kept tripping DU's. All Unbroken on EMOM stuff.

Sunday:

Weightlifting mock meet

Good Day! Snatch 225 and it didn't look too bad. Lifetime PR C&J @ 315!

1/16/17 - 1/20/17

I know we did something super similar to the masters qualifier on saturday but i want to see where you are on this specifically if you don't mind!  We will change it up next week and do 1 more masters qualifier.

Monday: OFF

Tuesday:

A. Front Squat; build to a tough triple for the day

+

2016 Masters qualifier #1

21-15-9

Row Calories

Thruster 95lbs

+

Rest 15 Minutes

+

21-15-9

Power snatch 75lbs

Box Jump overs 24"

+

20 Minute Z1

A. 305 for triple

B. Masters Qualifier 4:23 Unbroken

C. Biz got in way. My rest time was 25 minutes and I jumped right into and had gotten pretty cold from workout before. My time was 5:35 but I broke up way too many snatches.

Wednesday:

A. Power Clean + Strict press; 1 rep @ 155; rest 60s x 8 sets

B. Jerk Dip + Split Jerk; 1+1 @ 205lbs; rest 60s x 10 sets

C. Clean pull; 3 reps; rest 2 minutes x 3 sets

+

20 Minute EMOM:

1st: 2 Hang Power Clean 225lbs

2nd: 3 HSPU + 6 toes to bar

+

20 MInute Z1

A. No issues on complex but used more shoulders than elbows on strict press

B. No issues on 205 still need to work on jerk. It felt way too heavy.

C. 305, 305, 315

D. EMOM No issues or misses on 225 but it was getting heavy. I did 4 HSPU's instead of 3. and all UB toes to bars.

Thursday:  

I was off but woke up with super sore elbows and was fine by midday.

Friday: 

Assault bike;

8s For PEAK wattage

1:52 rest x 10 sets

+

8 sets @ high effort:

30 sec Burpees to 6” OH

30 sec rest

30 sec KBS @ 32kg

30 sec rest

+

4 sets @ high effort:

60 sec DU's

60 sec rest

60 sec Rowing @ damper 10

60 sec rest

+

20 Minute mobility

A.B. was always round 1100-1220
B. Burpees 13,13,13,13,13,12,12 / 70lb KB's 15,15,15,15,15,14,13,13 This got tough towards the end too!
C. Double Unders 93, 80,73,75 broke at least once each round / Cals on rower @ 10 damper 25,25,21,24. Went easier on third set to try for more DU's. FAILED IDEA

Saturday:

A. Snatch Grip Push Press + OHS; 3 + 3; rest 2:30 x 4 sets - build each set

B1. Front Squat; 3 reps @ 275lbs; rest 20s

B2. Back Squat; 6-8 reps @ 275lbs; rest 3 minutes x 3 sets

C. Clean Pulls @ 315lbs; 3 reps; rest 2:30 x 3 sets

+

20 OH Walking lunges @ 95lbs

30s Rest

15 CTB Pull Ups

30s Rest

10 Calorie Assault bike @ 85-90%

2 Minute rest x 4 sets

+

20 Minute Z1 Bike/Row

A. Saturday was an off day. During warm ups my left knee was bothering me. I think it was tracking funny but it's something that happens from time to time and I never know what causes it. DU's the day before, or funny placement on the rower, I have no idea. Anyway, kept working to try and work through. Did the snatch grip but it didn't stop bothering me. Worked up to 95, 115, 135, 155, and 165. Was cautious and nervous each catch on my back and coming up from the OVH squat sucked. 

Got a little frustrated and decided not to do the squats. Instead, do the metcon but the lunging was bothering it as well when I tried to stand. Decided no good!

Then, I said I'm doing something that didn't involve any usage of my knee mainly because some others wanted me to as well but to be honest at this point I was doing something. So, I did this workout with no issues. 70 cals on rower, 50 Box Jump overs, 30 C&J's 135, and 10 rope climbs. 13:23 All singles on C&J's.

Then I taught the 9:30 partner WOD. After I decided to test my knee and actually did the squats portion with no issues. It was a weird day. I am not sure if I could have done the WOD but if you can fit it in would still like to do it next week. I also did not do the clean pulls.

Sunday: Rest

Good rest day with some mobility. Taught a few kids classes for activitity and ate really good all day!

Monday: TBD

1/7/17 - 1/14/17

Friday:

A. Squat Clean; 1 Rep EMOM; start at 185 and add 10lbs until you reach a tough single

B. Back Squat; 2 reps @ 88% 1RM; rest 3 minutes x 3 sets

+

3 Rounds for time

15 Calorie Assault Bike

10 Box Jumps 24" - step down

+ Rest as needed

3 Rounds for time:

250m Row

15 Wallball

+

30 Minute Z1 of choice 

A. 295 in reebok pumps with no air in them.

B. 325 with no issues

3 RNDS A.B/BJ's @ 4:00

3 RNDS Row/WB @ 4:30

Saturday:

A. 30 Muscle ups for time in unbroken sets of 3 - MUST be sets of 3

+

For time:

20-10-5

Pull Ups

Shoulder to overhead 135

Bike calories

+

20 Minute Z1

A. 5:05

B. 6:10 Metcon

Sunday: Rest

Monday:

A. Power Snatch; 1 Rep EMOM; start at 95lbs and add 10lbs/minute till you hit a tough single for the day

B. Banded Snatch Pull; 3 reps; rest 2 minutes x 3 sets - moderate bar/band tension

+

3 sets:

60s Row for calories

60s Power Clean singles @ 135lbs

60s bar facing burpees

60s rest

A. 225 missed 230 but wasn't trying to max or anything. 215 went up pretty easy.
B. 215 Snatch pulls for singles with orange bands
3 Sets: 1st set 20, 15, 18 * 2nd set 21, 15, 18 * 3rd set 21, 13, 18 
Good burner and mentally rested on last set before burpees for 5 sec. That's why I didn't get 15 again. 

Tuesday:

A. Back Squat; 3 reps @84%; rest 3 minutes x 3 sets

+

AB; 8s @ 100% effort; rest 3 min x 3 sets

+

2k Row For time

+

20 Minute Z1

A. 325 all sets 
AB went fine!
2k Row: 7:14 PR by a few seconds 

Wednesday:

A. Split Jerk; 1 rep EMOM; start at 205 and add 10lbs till you hit a tough single for the day

B. Deadlift @20x1; 2 reps @88%; rest 3 mins x 3 sets

C. 5 Rope climbs for time; rest 3 minutes x 2 sets

+

3 Rounds for time:

21 Row calories

15 Thrusters 95lbs

9 Strict HSPU

+

20 Minute Z1 / mobility

A. Hit 275 and missed 285
B. 365 on the tempo
C. 1:30 all with clamp, 125 on round 2.
Metcon: 8:40 Kept my rows to 1 minute, Unbroken on first set of thrusters hurt my strict a bit. 2:15 first round. Last two rounds were bumpy due to breaking up thruster sets and sets on HSPU.

12/30/16 - 1/6/17

Monday:

A. Power Snatch; 1.1.1.1.1; rest 20s / 2 minutes x 3 sets **195-205 - if shoulder is acting up change this to power clean**

B. Banded Snatch Pull; 3 reps; rest 2 minutes x 5 sets - moderate bar/band tension

+

EMOM for 21min

1st: 12 Power Snatch @ 75#

2nd: 12 Box Jumps @ 24""

3rd: 45sec Row @ 1200cals/hr (damper 10, low stroke rate)

+

EMOM for 24min

1st: 10 DB Snatches @ 45#

2nd:10 BF Burpees

3rd: - 45sec Row @ 1200cals/hr (damper 10, low stroke rate)

+

Mobility - 20min

***Last week of the EMOMs***

A. All lifts were at 195. Missed 1 left in 2nd set and 1 in the third

B. 205 all reps for sets

21 min EMOM: Tough but easier than last week

24 min EMOM: Tough with the extra set but complete all work.

Tuesday:

A. Back Squat; 3 reps @84%; rest 3 minutes x 3 sets

+

Row 300m @2k pace; rest 30s x 10 sets

Rest 5 min x 2 sets

+

AB; 10s @ 100% effort; rest 3 min x 6 sets

+

Z1 30 minutes

A. 315 Again this week on Back Squats

Rowing was all between 1:48-1:50

Did not have time to do Z1 work. Pretty bummed about that actually.

Wednesday:

A. Split Jerk - 8 singles @ 260; rest as needed - lets start building up some exposure to these on that elbow...

B. Deadlift @20x1; 3 reps @84%; rest 3 mins x 4 sets

C. Thruster from Floor; 2-2-4-4-6-6-8-8; rest 60s btw sets; make sure each weight is tough but doable - change weight each set - start with 185 if possible

+

12 Minute EMOM:

1st: 4 strict Deficit + 4 kipping HSPU **use same deficit for strict and kipping**

2nd: 3 rope climbs

A. 260 all singles no misses however I wasn't comfortable catching. My day got off and I was rushing to get this stuff in, training at a different time etc. Just didn't have the will to catch it each rep or energy.
B. 345 felt good but again on the third I would drop and reset my grip to finish the set.
C. Wow, not sure how I didn't die. However, no misses at any weights. I started at 205, 185, 155, 135 and it was ROUGH! Form wasn't typical because of a shitty day really. I have been super busy!
12 MIN EMOM: DID NOT DO! NO TIME