OPEN WEEK #1 2/20/17 - 2/27/17

Monday:

15 Minute aerobic warm up

+

30 Minute AB Time trial for cals

+

15 Minute aerobic cool down

+

3 Rounds:

30 hollow body rocks

30 arch body rocks

30 Minutes: 375 cals Maintained a pretty good pace 

Tuesday: 

14 Minute amrap:

55 Deadlifts 225lbs

55 Pull Ups

55 Calorie Row

55 toes to bar 

+

20 Minute EMOM:

1st:10 strict hspu
2nd: 10 cal AB
3rd: 10 strict pull ups

4th: 10 cal row

+

20 Minute z1

Went to Airrosti this morning and had them check out my trap and ankle. As for the trap they felt is definitely muscle related and they gave me some rehab movements. Stuff to recruit some other muscles instead of the my traps being the main use. As for ankle, I either jammed it up really good or broke a small bone but she said their isn't much you can do other than rest. They worked on both parts today and both felt great after. Range of motion was better with ankle as well.
14 Minute AMRAP: 1+10
I did DL's in just under 3 min with sets of 6's and 7's. Pull Ups I did 1 set of 10 and all 5's. I was like WTF. Just got stuck in that rep scheme and couldn't get away from it. Felt weird since I haven't done them in a while and it took me another 3 minutes. Hell, I did better on T2B. I did a set of 7 and all 6's but it took me just under 4 minutes. Anyway, that's my deal today.
20 Minute EMOM:
Unbroken Strict HSPU, all bikes under 35 seconds, all pull ups sets of 5 and all rows under 35 seconds.

Wednesday: TBD depending on ankle and trap -
Wednesday:

10s AB Sprint @ 95%

60s Rest

10 Unbroken Power snatch 95lbs

60s rest

15s Row Sprint @ 95%

60s rest 

15 Unbroken wallball

60s rest x 6 sets

2/13/17 - 2/20/17

Monday: LB  + Core

14 Minute amrap:

30 Back Squat 135lbs - take from rack

30 GHD Sit Ups

40 Calorie Row

40 Box Jump overs 24"

50 Toes to bar

50 Double Unders

+

3 Rounds:

60s Hollow body rocks

60s Super man

10 tuck ups

+

20 Minute Bike

14 MIN AMRAP: 1+30
Core work was solid and hard after that workout

Tuesday: Sled Work + Biking

**Supposed to be 50's this day**

A. Sled Drag; 60s; rest 90s x 8 sets

B. Backwards sled drag; 60s; rest 90s x 8 sets

+

5 Minute Bike

1 Minute: 300W

2 Minute: 325W

3 Minute: 345W

4: 365W

5: 385W

Rest 3 Minutes x 3 sets

+

20 Minute bike z1

A. 3 Blues for Sled Drag
B. 2 Blues for Backwards sled drag
5 Min on Bike was awesome! Hard as shit too! During third round I took a 30 sec break and almost quit during 3rd minute. I then finished it. Was really tough to keep anywhere near to the main W number.

Wednesday: LB  unilateral + Core

10 Minute amrap:

25 Bike Cals

25 toes to bar

25 Deadlift 135lbs

+ Rest 5 Minutes

21 Minute EMOM:

1st: 20 alternating unloaded lunges

2nd: 15 Calorie Row

3rd: 10 Burpee box jump overs 24"

+

20 Minute bike z1

10 Min AMRAP: 2+24 
21 Min EMOM: Tougher than I thought. Actually started stepping over box in 4th round to prevent reckless jumping and wasting of energy. Funny thing is because it was smoother than jumping I was finishing those minutes around 40 sec either way I did it/.

Thursday: Rest

Friday:

A. 1 1/4 Back Squat; 3 reps; rest 3 minutes x 4 sets

B. Lateral sled drag; right; 60s; rest 90s x 4 sets

C. Lateral sled drag; left; 60s; rest 90s x 4 sets

+

For time:

75 Cal AB

200 DU

2k Row

200 DU

75 cal AB

**Good tester that i gave to joey that 'shouldn't?' bother your trap**

+

20 minute z1

A. 255 was as high as I wanted to go but felt good..

B. 3 blues 

C. 3 blues

D. 25:29 considering my time the other day was 19:21 I was pleased. FYI, while I was on my second set of 200 DU's something popped in my left foot. No bruising or swelling. Honestly, I think it's a bone bruise or something in the upper joint of my foot. Spoke with a PT and he says usually you get either a bone bruise or you pop a tendon and it's super sore from the soft tissue around that part of the foot. It hurts when I walk and my foot comes up towards my knee or any left to right movement. I didn't think anything of it because a few weeks ago a barbell smacked the top of this foot and to be frank it felt the same. See TOMORROW/s update

Saturday:

A. Assault bike; 10s @ 98%; rest 2 minutes x 5 sets

+

14 Minute amrap:

55 Deadlift 225

55 Wallball

55 cal row

55 box jump overs 24"

+

21 Minute EMOM

1st: 15 KBS 55lbs

2nd: 15 toes to bar

3rd: 10 cal AB

+

15 Minute Z1 cooldown

**Assuming trap is healthy enough for the deads and the wb**

My foot was sore but not bad. I still went easy on the workout to be sure and was very careful with BJO's. I only got 1+15 but to be honest I was playing it super safe. On the EMOM I only had time to do 4 rounds with no issues. 

The TRAP feels pretty good but I have no idea if it's worked itself out. This foot thing is a different question. It still hurts but it's not any worse or better. I'm icing now and ibuprofen. I plan to do minimal movement tomorrow other than coaching. I wish I had a boot to be honest. As for Mon, if you could program around it that would be great. I don't think I should do any jumping or flexion on the left foot to be safe. Sorry not to share but I didn't think it was anything. I just want to be safe.

My body isn't doing me any favors and this seemed like a fluke. I mean I still did all 40's for sets on DU's with and exception of the last set of 40 when I broke once. Kind of a mind fuck really but I'll get passed it. 

Sunday: Rest

2/10/17 - 1/12/17

Friday:

15 Minute aerobic warm up:

+

16 Minutes:

30s Assault Bike @450-500W

30s Rest

30s Row @ 1400-1500 Cals/hour

30s Rest

30s Double Unders **40-50 each set**

30s Rest

30s Burpees **12-15 each set**

30s rest

Rest 8 Minutes

16 Minutes:

30s Assault Bike @450-500W

30s Rest

30s Row @ 1400-1500 Cals/hour

30s Rest

30s Double Unders **40-50 each set**

30s Rest

30s Burpees **12-15 each set**

30s rest

**Try not to dry heave as much this time :P - again CONSISTENCY - so you may have to go with the bottom paces/rep ranges**

+

15 Minute aerobic cool down

+

3 Rounds:

30s Weighted FLR on elbows

60s Unweighted FLR

30s Sorensen hold

Everything went well with no pain but after same deal with tightness in my trap into the neck.

Saturday:

A. Belt Squats; 10-12 reps; rest 90s x 4-5 sets https://www.youtube.com/watch?v=Ng2BoW5F7yE

B1. GHD Sit ups (keep arms/hands on your chest); 10-12 reps; rest 30s

B2. Med ball hamstring curls; 10-12 reps; rest 90s x 4 sets

+

50-40-30-20-10 Calorie Assault bike for time

Rest 1:1 after each set (I.e. 50 cals takes 2 minutes, rest 2 minutes before doing 40 cals)

+

15 Minute amrap @ cool down pace:

10 Box Jump overs 24"

15 cal row

10 Ring Rows - keep your feet in a place where your trap won't be bothered - if this bothers it EVEN A LITTLE - sub walking lunges 10 ea leg

15 cal row

+

20 Minute Z1/Mobility

A. 140lbs for 4 sets

B1,B2: no issues 

A.B: 15:42 total time 2:40 to do 50 cals and it dropped about 20 sec each round there after. 

DID not have time to do cool down today. SORE TRAP and neck later in the day.

Sunday: Rest

2/6/17 - 2/10/17

Monday:

A. Deadlift; 3 reps every 30s @ 325lbs for 6 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 4 sets

C. KBS @ 70lbs; 24 reps unbroken; rest 60s x 3 sets

+
25 MInute Row @ 2:00/500m

**Every 5 minutes get off and complete 12 Unbroken HSPU**

A. No issues but it was tough

B1,B2,B3: 70lb single leg, no issues with accessory work

C. Unbroken but almost lost the last rep of the last set

Metcon: No issues other than mental game of keeping the pace

Tuesday:

A. 15 Muscle ups for time in sets of 3 - HAS to be sets of 3; rest 3 minutes x 2 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 4 sets

+

18 Minute amrap:

30s S2O 115lbs

30 Box Jumps 24"

30 cal row

30 toes to bar

**Brooke was in her 4th round but a top 100 north central athlete got 2 + 19 TTB - gave this to joey on the same day - have some fun with it - open prep**

+

20 Minute Z1

A. 1:30, 1:44 on MU's. Tough and my right trap or neck muscle started cramping. Not sure what that was all about. It was tight the rest of the day and game me some pain during the AMRAP but I didn't think it was major so I pushed through it.

B1,B2,B3: kneeling press 35lbs felt funny on right shoulder but honestly felt fine other than tightness.

AMRAP: 2 rounds + 57 reps. I had some transition mistakes with my gymnastics wraps and geting in and out of the rower. Was very disciplined in my reps scheme. 1st round I went 15,5,5,5 on S2O/kept a 1150-1250 cal/hour row/ and T2B's all sets of 6. On 2nd round I went all 6's on S2O/kept a 1050-1150 row, and did 6's again on the T2B, then just kept working. My FIRST round took around 6 minutes. I felt pretty good though. No pain during workout from shoulder.

Wednesday:

A1. DB Thrusters 45lbs / hand; 15 unbroken reps; rest 15s

A2. Pull Ups; 15 Unbroken Reps; rest 60s x 3 sets

+

Power Snatch; 1.1.1.1.1.1 @ 175-185lbs; rest 15s after each rep including the last...after your 15s on the last rep go right into

3 Minute amrap:

4 Power Clean @ whatever weight we used on snatch

8 Bar facing burpees

Rest 3 minutes x 4 sets

+

20 Minute Z1 / Mobility

Neck and shoulder were really tight at the start of the day. After warming up and stretching I had no issues with any of it.
A1,A2: No issues but was a tough last set. All sets were pretty fast and unbroken.
WOW: 185 was the weight I used and this was tough. FUN but tough. No issues in neck or shoulder. I had NO MISSES on power snatches. Set 1 3+2 / Set 2 3 / Set 3 2+9 / Set 4 2+7
I was good to go but a few hours after my shoulder and neck got really tight. I am going to try and get a massage maybe today or something. Just have a muscle doing something funny somewhere but not sure where. Again, no issues once I am warm and loose but it sure is funny after the workouts. 

Thursday: Rest

Woke up today with a super tight neck as well. Will be heading to gym to do some solid stretching and what not to work the muscles in my shoulder and neck. I must have done  something on the OVH walking lunge day with C2B's. I will keep you posted tonight about it.

2/3/17 - 2/5/17

Friday:

A1. Front Squat; 2-4 reps; rest 15s

A2. Back Squat; 4-6 reps; rest 3 minutes x 3 sets **A1 and A2 are the SAME weight**

+

20 Minutes:

30s Assault Bike @450-500W

30s Rest

30s Row @ 1400-1500 Cals/hour

30s Rest

30s Double Unders **50 each set**

30s Rest

30s Burpees **12-15 each set**

30s rest 

**I've given you suggested paces but it's important that your paces are consistent, if the paces are too tough than you need to back off to a high effort pace that will be almost identical each set**

+

8-10 sets:

5 sec L Sit from Pull-up Bar

5 sec rest

5 Strict Knees to Elbows

5 sec rest

5 fast Toes to Bar

1 min rest

A1, A2: 285 and no belt, no knee sleeves. I have to be honest I should have worn both. My knees and back just were not ready for that nonsense. I wasn't warm enough or something. I did it with no issues but it was a grind.

20 Min: Your numbers were almost spot on! Kept 450-500 on AB, Was able to stay at 1500 on rower each round. I hit 49 lol every DU's set, and 14 burpees every set. Literally, almost threw up on two different occasions. A few of my members were watching and had never seen me in that mode and were shocked at my effort. Dry heaving didn't impress them though.  hahaha

Saturday:

A. Squat Snatch + OHS; 1 + 4; rest 60s x 5 sets *165lbs + each set*

B. Clean Pulls @ 325lbs; 3 reps; rest 2:30 x 3 sets

+

22 OH Walking lunges @ 95lbs

30s Rest

16 CTB Pull Ups

30s Rest

12 Calorie Assault bike @ 85-90%

2 Minute rest x 4 sets

+

30 Minute Z1 Bike/Row

**Assuming our shoulders are feeling better this day**

A. Felt good to move weight around again since the weekend. No issues really OVH's were shaky but done without issues. 

B. Clean Pulls did not feel light hahahaha

Working Sets: OVHW lunges were good, Unbroken C2B's, and A.B. went well. Staying mostly around 650 watts.

Sunday: Rest

1/30/17 - 2/4/17

Congrats on the CJ!!!  With how heavy we went yesterday and the busy weekend we had we need to turn Monday into more of an active recovery type day.....I know you may not want this but we need to stay healthy before the open and NOT overtrain right before....go by feel....if you need a rest day, take it.

Monday:

20 Minute Calorie AB @ z1

+

Row 500m @ 1:50

60s Rest

Row 500m @ 1:49

60s Rest 

Row 500m @ 1:48

60s Rest

Row 500m @ 1:47

Rest 10 minutes x 2 sets IF feeling great - otherwise 1 set

+

20 Minute AB Z1

I did two rounds and felt this was a good recovery day

Tuesday:

A. 12 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 4 sets

+

8 Minute amrap:

5 Power Snatch 135

20 Pull Ups

10 Power Clean and jerk 135

20 Toes to bar

+ Rest 10 Minutes

12 Minute EMOM:

1st: 15 Burpees to 6" target

2nd: 12 Kipping HSPU

3rd: 10 calorie AB

A. 45 sec, 1:05 sec, on third set i did 4, 2, 2, 2 and quit at 2 minutes. My form was getting bad and I felt as if my right shoulder was taking a beating so I didn't finish the last 2. I was just being cautious. 
B1,B2,B3: No issues with accessory work
8 Min AMRAP: I really felt heavy in the shoulders I just didn't have a ton of go here. My hands were a little beat as well. 2 rounds + 15 reps. Did all singles with bar movements, and broke the pull ups into 10's, T2B's into smaller sets as well. Shoulders were shot
12 Min EMOM wasn't too bad. Got spicy in the end with burpees and HSPU but finished within the minutes.

Wednesday:

A. Deadlift; 3 reps every 30s @ 305-315lbs for 7 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 4 sets

C. KBS @ 70lbs; 24 reps unbroken; rest 60s x 3 sets

+
24 MInute Row @ 2:00/500m

**Every 3 minutes get off and complete 12-15 Unboken toes to bar**

A. No issues with 315 other than it getting heavy of course (No belt)
B1,B2,B3: I did not get to do this. Business got in the way for an hour with people coming in etc. 
C: Same deal, I wasn't able to do this then when I had some time before my 4:30 class I did the 24 minute ROW.
ROW: Unbroken T2B's but man I was spent. I really felt like it was a heavy shoulder week maybe because of the weekend but really appreciative that tomorrow is a rest day. I won't be doing anything other than mobility.

Thursday: Rest

Shoulders and lower back were sore as shit today but it's starting to loosen up.