5/22/17 - 5/28/17

Monday:

A1. Banded Box Squat @4040; 255-275lbs; 5 reps; rest 30s

A2. Wall Sit; 30s; rest 2:30 x 5 sets

B1. Glute Bridge @20X3; 8-10 reps; rest 30s

B2. Crossover step up w/KB in contralateral hand (Right hand if stepping on the box with right leg); 8-10 reps each leg; rest 90s x 5 sets

+

Every 4 minutes for 20 Minutes

10 KB Snatch Right arm 55lbs

10 Box Jump overs 24"

10 KB Snatch left arm 55lbs

30 Double Unders

A1. 275lbs

A2. No issues

B2. 53lb KB

EVER 4 MIN: All sets were around 1:40-1:45
DECIDED to RUN A MILE at 85% (7:15)

Tuesday::

100m Row @98%;

Rest 3 minutes x 4 sets

+

Row For distance @ +4s pace from 100m

Rest 3:1 x 5 sets

+

20 Minute AB easy/recovery

I did this correct today! 
1:29 for all 4 sets was my pace
Then for distance I did rowed until 100m at a building pace and then sprinted at 1:33 for distance after the 100m.
267 meters after 100 on 1st set for 1:03
295 meters after 100 on 2nd set for 1:20
307 meters after 100 on 3rd set for 1:00
Then broke down mentally a bit
220 meters after 100 on 4th set for 1:00
230 meters after 100 on 5th set for 1:00
Wednesday:

A1. Strict Press @20x1; 4-5 reps; rest 30s

A2. Chest to ring hold (top of ring row); 20s; rest 2:30 x 5 sets

B1. Weighted strict pull ups @20x1; 4-5 reps - moderate weight; rest 30s

B2. FLR on rings; 30s; rest 2:30 x 5 sets

+

15 cal Row @ 1550 cal/hr - damper 6-8

5 CJ Singles @ 155lbs

Rest 60s x 5 sets

+

20 Minute Z1

A1. 160 for 4 reps and held all A2's for 20 seconds (TOUGH though)
B1. Used a 53lb KB for 5 reps each set tempo and no issues with planks
Sets of C&J:
1. 1:12 All 1600+ and Singles C&J
2. 1:17 All 1600+ and Singles C&J
3. 1:27 All 1550+ and Singles C&J
4. 1:16 All 1550+ and Singles C&J
5. 1:04 All 1550+ and UB C&J (Looking back I wish I had done all UNBROKEN to see)

Thursday: Rest

MY SCHEDULE FOR WEEKEND AT REGIONAL COMP:

Thurs: FLY INTO NASHVILLE 10AM, Meeting at 6PM for Judges team

Fri: JUDGING all day and may workout after in the warm up area if they allow

Sat: SAME AS FRIDAY

Sun: SAME AS FRIDAY AND SAT

Mon: FLY OUT at noon and arrive in CHICAGO at 3pm. Plan to do MURPH at 6PM :( with a vest. Hope that's ok. Might not be an option with wife. I will keep you posted. haha

5/19/17 - 5/27/17

Friday: **Based on how you feel...**

A. Clean high pull + Power Clean @ 230lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 170lbs this week**

C. Front Squat; Build to a tough triple for the day

+

20 Minute EMOM:

1st: 20 Wallball

2nd: 30s Banded Marching

3rd: 15 Box Jumps

4th: 30s abmat sit ups

+

20 Minute AB

A. No issues but need to work on keeping bar closer. I'm so used to pulling bar in that doing high pulls are tough because I'm thinking pull the bar in as opposed to letting it float up off my hips. 
B. I think these are stupid lol. Asia does it though so maybe I should reconsider. No issues with 170. 
C. 285 but had more in me. Knee was doing something weird. It started on the Cleans but I didn't think much of it. It was fine on Saturday.
EMOM: Went well and my left knee was hit or miss on WB's. No pain on Box Jumps and I rebounded every set. All around 30 seconds. I did not complete all sit ups last two sets. I'm soft

***If you're not feeling good shoulder / upper body wise going into Saturday - let me know.  I never commented on the ring dip / bench press comment but bench press has almost no translation to ring work.  With all the different injuries to our shoulder (depending what they actually were - tendon/ligament/muscular/etc - we could have some adhesion's or some compensations going on, possible joint capsule instability, etc.  Working on them from a 'progressive / PT' standpoint should clear that up.  Going to stay away from that though after the regional event***

Saturday:

A. Deficit Deadlift 2"; 3-5 reps; rest 3 minutes x 4 sets - Moderate weight 

B. Strict HSPU; 10-8-6-4; rest 25s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets

C. Strict CTB Pull Ups; 8-6-4-2; rest 25s btw sets - go till failure on each set like 'c'; rest 3 minutes x 2 sets

+

For time:

50 Calorie Row

25 Calorie AB

50 DU

Rest 5 Minutes

For time:

50 Calorie AB

25 Calorie Row

50 DU
Rest 10 Minutes x 2 sets

+

20 Minute mobility

Felt Good Saturday but was crunch for time. I had two teams in an RX comp an hour away so I wanted to get out there and coach them up. I split today's work up.

6AM Session:

A. 225x2 and 275x2 all for 5 reps

B. Unbroken on HSPU's with no issues

C. Unbroken on Strict C2B's but it got spicy on last set of 6, and 4. Mainly, I would just pause to reset my pull and then finish but never dropped.

4PM Session:

WOW! This was fun! Learned a little bit about my pacing on these!

1st w/ 50 Cal Row 2:20, AB 1:50, DU's 48 sec, and total time 4:58

2nd w/50 Cal AB 3:21, Row 1:24, DU's UB 38 sec, total time 5:23

3rd w/50 Cal Row 2:25, AB 1:42, DU's UB 37 sec, total time 4:44****

4th w/ 50 Cal AB 3:30, Row 1:20, DU's 36 sec, total time 5:26

Was really interesting to see the RPM's or WATTS that I attempted each round and how they differed. I can go 25 cals pretty consistently just under 400 watts for at least 10 minutes I bet. I did it for 5 above. I attempted to keep 68 or 69 RPM's which is just over 400 for 25 Cals on AB and died around 26 on last set. Didn't completely fall off pace but as redlining a tad towards end of 50 cals on AB. Still ended with same time as first 50 cal AB round.

5/12/17 - 5/20/17

Friday:

AB; 

1400W for max time;

Rest 4-5 Minutes x 3 sets

+

AB;

1000W For max time;

Rest 4-5 Minutes x 3 sets

+

AB;

600W For max time

Rest 4-5 Minutes x 3 sets

+

25 Minute Z1 

This was not fun!

1400: 7, 12, 9

1000: 15, 9, 6

600: 35, 32, 30 Mentally broken and feeling pukey

Saturday: 

A. Kang Squat @23X1; 5 reps; rest 2:30 x 4 sets **155 each set**

B1. KB Z-Press @30X2; 6-8 Reps; rest 30s

B2. 4 Strict pull ups + Chin over bar hold; 22s; rest 30s

B3. 4 strict ring dips + Upright dip hold; 22s; rest 2 minutes x 4 sets

+

For time:

30 Calorie AB

15 Power Clean 185

30 Calorie AB

12 Power Clean 205

30 Calorie AB

9 Power Clean 225

A. 155 Good 

B1. 53lb KB

B2. Elbows were feeling this today. Good pump though

B3. Couldn't hold last set on Rings Upright Dip Hold

My dips have gotten weak and I don't really like that. Not sure if it's mobility or what. This used to be an easy movement though for me. My shoulders have to get super warm just so it doesn't hurt. Is it because I don't Bench Press anymore? 

METCON: 13:14 and I should have done better. Felt good though. Went out a little hard and had to get it together on the 205 set.

**Replacing structural EMOM w/Joeys tester.  I want you guys to get in some workouts together when possible - or at least do the same one to compare times - like we talked about this should be every 2 or so weeks.  Asked Joey to discuss a day that will work for regional Event 1 with you and get back to me**

SUNDAY: I did some light power snatches with the guys. No heavier than 135. Then we did a recovery workout. AB, Rowing, and burpees (Around 70 total reps in each movement) I needed it because we celebrated my 40th last night at the gym. Had to be done! lol

Monday:

A1. Banded Box Squat @4040; 235-255lbs; 5 reps; rest 30s

A2. Wall Sit; 30s; rest 2:30 x 5 sets

B1. Glute Bridge @20X3; 8-10 reps; rest 30s

B2. Crossover step up w/KB in contralateral hand (Right hand if stepping on the box with right leg); 8-10 reps each leg; rest 90s x 5 sets

+

15 cal Row @ 1550 cal/hr - damper 6-8

10 CJ Singles @ 140lbs

Rest 1:45s x 5 sets

+

20 Minute Z1

A1. 245 with slingshot

B2. 53 on Crossover step up

Intervals: 1:42, 1:43, 1:40, 1:45, 1:45 and they were tough but fun!

Tuesday::

100m Row @98%;

Rest 3 minutes x 4 sets

+

Row For distance @ +5s pace from 100m

Rest 2:1 x 4 sets

+

20 Minute AB easy/recovery

Woke up pretty sore in my upper back/neck region. Glad today was just rowing.

I think I did this stuff right but not for sure. First 4 sets 130 pace, 130 pace, 131 pace, 132 pace so I kept a 136/137 on the next part.

*360m @ 1:15 / 390m @ 1:16 / 310m @ 1:01 / 305m @ 1:10 NOT REALLY SURE about this data? I pulled harder on some sets but my time was more. Makes no sense. I got comfortable on the last set but couldn't get much output for meters.

Wednesday:

Regional Event # 1

+

Rest 10-15 Minutes

+

For time:

Row 600m

30 Burpee box jump overs

19:24 and when I got off the run Joey was 2 rounds ahead of me. I couldn't catch him but he only finished a round and a half ahead of me. All 4's on C2B's and UNBROKEN on HSPU's.
*ROW was 2:05 and finish time was 4:21 on the row workout. YUK I might add after that workout.

Thursday: Rest

5/1/17 - 5/7/17

Monday:

A. Clean high pull + Power Clean; build to a tough set
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets

C. Strict HSPU; 8-6-4-2; rest 30s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets

D. Strict CTB Pull Ups; 5-4-3-2-1 - go till failure on each set like 'c'; rest 3 minutes x 2 sets

+

20 Minute mobility

1. 225 felt heavy

2. 135, 165, 185

3. UB

4. UB

Tuesday:

AB; 

10s for max wattage; rest as needed x 3 sets

+

AB;

Hold 33% of max wattage established today for as long as possible.  If you go below for more than 5s your set is terminated.  Record time @ given watts.  Rest 3:1 x 3 sets

+

20 Minute Z1 

1. 1764
2. 534 (1:15, mistakenly only rested 90 sec, then only lasted 48 sec, then rested full amount and did 43 sec)

Wednesday: 

A. Kang Squat @23X1; 5 reps; rest 2:30 x 4 sets

B1. KB Z-Press @30X2; 6-8 Reps; rest 30s

B2. 3 Strict pull ups + Chin over bar hold; 20s; rest 30s

B3. 3 strict ring dips + Upright dip hold; 20s; rest 2 minutes x 4 sets

+

15 Minute EMOM:

1st: 20s sorensen hold

2nd: 8-10 Toes to bar

3rd: 10 KB Step ups 20" box

1. 125,145,155
2. 35lbs first timer on this but like them a lot
3. No issues on pull ups but chin up was shaky lol. I held no problem just shook the whole time.
4. Dips were tough. Haven't done those in a while
EMOM was good

THIS WEEK BELOW 5/10 AND 5/11

Saturday:

A1. Banded Box Squat @4040; 195-225lbs; 5 reps; rest 30s

A2. Wall Sit; 30s; rest 2:30 x 5 sets

B1. Glute Bridge @20X3; 8-10 reps; rest 30s

B2. Crossover step up w/KB in contralateral hand (Right hand if stepping on the box with right leg); 8-10 reps each leg; rest 90s x 4 sets

https://www.youtube.com/watch?v=P7oQB1B5v_E

+

2 Minute amrap:

8 Deadlift 185

12 Lateral BB Burpees

Rest 4 minutes x 3 sets

** I know joey has a competition but this is a good one to get your other 'comp' guys/gals to do.  Did this myself and had the gym + other athletes go.  Top score was 3 + 5 in 1 amrap**

+

20 Minute mobility (10 min upper / 10 min lower)

A1. 225 with no issues using sling shot band
B2. Used 53 this time but did the step ups on a 20" box. Something about 24" that doesn't ever feel right when I try to press up with heavy load. It's always been there and sometimes it feels like it's pulling at my knee in an uncomfortable way. I just don't like the feeling so I switched to 20". Felt great though on the hip and glute.
AMRAP: 1st round 3+1 lol, 2nd round 2+13, 3rd round 2+5 and that SUCKED!

Wednesday:

Monday:

A. Clean high pull + Power Clean @ 225lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 165lbs this week**

C. Strict HSPU; 9-7-5-3; rest 25s btw sets - go till failure on each one to try to go unbroken; rest 3 minutes after you finish the whole thing then x 2 sets

D. Strict CTB Pull Ups; 6-5-4-3-2-1; rest 25s btw sets - go till failure on each set like 'c'; rest 3 minutes x 2 sets

+

20 Minute mobility

A. 225 went well pretty easy but have to work on staying super clean on bar close to body. I felt it was a bit away from me. Easy weight wise though..

B. 165 went well and it was easy. This drill is goofy but focuse on keeping foot placement and jumping just where I might land on a full snatch.

C. UB HSPU's no issues

D. UB C2B's no issues NICE PUMP FOR BOTH!

Thursday: Rest