6/27/17 - 7/3/17

Monday:

AB; 10s Sprint

Rest 2:30

Row; 20s sprint

Rest 2:30

AB; 3 minutes @ 85% for cals

Rest 5 minutes x 3 sets

+

20 MInute mobility

Hey Angelo, still holding at 13th but no email yet. Dude! if I qualify I have to swim. You gonna give me some swim workouts? lol
1st sprint: 50 cals and kept my watts around 400-450
2nd sprint: 49 cals and kept my watts around 375-425 until the last 30 sec I sped up
3rd sprint: 48 cals and kepy my watts around 350 until last 1 minute I sped up
NEEDED THIS RECOVERY

Wednesday:

A1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

A2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

A3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 3 sets

B1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

B2. Hollow body rocks; 20 unbroken reps; rest 90s x 3 sets

+

5 Minute Timer:

25 HSPU

25 CTB Pull Ups

Remaining time burpee box jump overs

I felt off today. Caught a migraine around 30 min before my workout but decided to push through. Kind of sucked but got the work done. 
53KB felt great on 24" box and strong. I used 205 on RDL's. Weight was set up already from someone else for 6 reps. I had no issues with candlesticks or hollow rocks
Metcon: 
12-7-6 on HSPU's and C2B's and did 45 BBJO's. I have done this workout before and I am curious what I got but can't find it. You know where it is?

Thursday: Rest

I'm hoping we're not being too agressive on the first weekend after qualifiers, go by feel.  The AB is something i'm having a lot of athletes do this week, right now i think the top time is 14:31 but i've had multiple athlets in the 17 min range.

Friday::

A. Snatch Pull + Snatch DL; 2 + 4 **use straps if needed**; rest 2:30 x 4 sets - build

B. Squat Clean; 1.1.1; rest 30s/3 minutes x 3 sets - build

+

5 Back Squat @ 'B' weight from last set

30s Rest

15s Bike @ high effort

30s Rest

2 Minute Row @ sustainable effort

4 minute rest x 3 sets

Sorry for the delay!! Not working out on the 4th. I will be camping on Lake Geneva.
A.235 for both with straps
B. 255 for Sq Cleans
Back Squat weight was 255 for interval stuff

Saturday:

For time:

150 AB Calories

**EMOM 4 burpee box jump overs 24" - BOX FACING - start on the bike - cap this on 20 min**

+

20 Minute amrap @ easy pace

3 Weighted pull ups @ 35lbs

200m Run

6 Strict HSPU

200m Row

3 Rope Climbs

10 Calorie AB

+

20 Min mobility

+

20 Minute AB z1

I had to coach the partner WOD on Sat and it was teams of 3.  I had to join in and did a metcon with very little work. It consisted of about 40 power snatch at 75, 40 BJO's, and 40 Toes 2 Bar give or take a few.
Then, I came back after lunch and did my stuff. It was a long time at the gym.
150 Cals: 15:38. I had to do another round.
The AMRAP was good, I only had a 20lb vest and I just wore it the whole time.

6/16/17 - 6/19/17

Day 1:

GG Qualifier #2

+

24 Minute EMOM:

1st: 50 Double Unders

2nd: 6 Ring Push Ups + 30s FLR on rings (try to go unbroken)

3rd: 45s AB @ easy pace

+

20 Minute Mobility

Hey Angelo, I am in WA. I got the email late but that's ok. I did workout #3 on Thursday. I didn't want to risk gym situation like not having one to workout at. 

My time was 13:55 for workout #3. I did not do what you said because I didn't see it in time lol.

I did: UB on all OVHS until the 1st round of 185 where I broke at 6. I did the rest though UB. As for T2B's it was messy. I intent to do a clean run on Monday for this workout and I suspect sub 12 or just over 12 minutes.

Day 2:

GG qualifier #3

+ Rest until fully recovered

2 Minute Row @ 2k pace

3 Minute AB @ 'recovery pace' x 4 sets

I did the DL workout on Friday at a CF Timberline and it was ok. I was tired obviously which is fine. I got 8+9 but was mentally broken around round 6. I should get closer to 10 rounds on Mon hopefully. 

I did a recovery workout on Saturday. 5 rounds at a recovery pace 50 DUBS,  6 Ring PU with 30 sec hold, and a 200m run. I did it EMOM style.

Sunday: Rest

FISHING ALL DAY

Monday: TBD - possible re-do's 

RE-DO's FOR SURE

Tuesday:

A1. Close Grip Bench Press @30x1; 6 reps; rest 15s

A2. FLR on rings; 30s; rest 15s

A3. Sled Drag; 100m @ BW; rest 2:30 x 4 sets

B1. Single leg glute bridge bottoms up KB Press @20x1; 8 reps; rest 20s

B2. Banded Marching w/sandbag in zercher position; 30s; rest 20s

B3. Single leg glute bridge bottoms up KB press @20x1; 8 reps; rest 90s x 3 sets

+

15 Minute EMOM:

1st: 10 CJ 135

2nd: Amrap DU

3rd: Rest

**if ankle/calf is bothering you on DU / if volume is too high there alternate rounds btw DU and AB Calories**

A1,A2,A3: 155 close grip bench. Really tough because it's hitting that insertion. No pain but I can feel those muscles getting a workout. I actually liked this and think I should do it more along with the close grip ring stuff.

B1,B2,B3: 3 blues, and 1 green for BW sled drags, 35lb with glute bridge work, and 70lb sandbag march.

EMOM: I experimented with rep scheme here. I did 10 UB (35sec), than 70 DU's, then I did 5,5 (40 sec) and got 65 DU's, Also, did 10 Singles (52 sec) and did 65 DU's, and it was like that all 5 rounds roughly

Wednesday:

A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 4 sets - 84% 1RM based on feel

B1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

B2. Hollow body rocks; 20 unbroken reps; rest 90s x 5 sets

+

3 Rounds for time:

20 Cal AB

20 Cal Row

60s Rest

**subtract 2 minutes (rest) from total time**

+

20 Minute AB @ recovery pace

A. 325 and it was tough at the end

B1,B2: No issues but it was tough after the skwots!

3 ROUNDS FT: 6:15 First round was 2 min, then second was 2:05, then third was 2:10

Thursday: Rest - prep for GG

6/12/17 - 6/18/17

Monday:

GG # 1 redo - Remember BREAK up the HSC and Lunges so you don't burn out.  I'd start with 3/3/3/1 or 2's on HSC and i'd break the lunges halfway (the only difference is 1 more power clean to get the bar up and it's worth breaking time under tension for it).  Keep the pull ups how you did them last time and aim for 2:50/Round from the start

+

21 Minute EMOM:

1st: 8-10 Strict HSPU

2nd: 30s FLR on Rings

3rd: 45s AB @ Easy pace

GG REDO: 165

EMOM: 5 & 4 reps every set of HSPU's, and everything else went well

Tuesday:

12-9-6 For time:

Power Clean 205

Burpee Box Jump overs 24"

+ Rest until fully recovered

For time:

Row 100 Calories

60s Rest

Row 75  Calories

60s  Rest

Row 50 Calories

60s Rest

Row 25 Calories

**Subtract 3 minutes (rest) from total time**

12-9-6 Workout: 5:32

ROWING: 13:10 

4:59 for 100, 3:54 for 75, 3:20 for 50, and then the finish

Wednesday:

A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 4 sets - 80% 1RM based on feel

B1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

B2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

B3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 4 sets

C1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

C2. Hollow body rocks; 20 unbroken reps; rest 90s x 4 sets

+

15 Minute EMOM:

1st: 3-5 Ring Muscle Ups

2nd: 20 Wallball

3rd: 10 Calorie AB

A. 325 with no issues
B1,b2,b3: Did 53lbs and 8 reps per leg no issues
C1,C2: No issues with this either. Really like the pistol holds. Not easy
EMOM: Only did 3 reps on MU's dealing with insertion but figured it out after two rounds and it didn't hurt anymore. Use a 25 for all WB's and did all cals in less that 33 seconds.

Thursday: Rest 

6/5/17 - 6/11/17

 Strict Gymnastics (vest) Vol low -> high + Upper body AB MAP

**Volume accumulation for the upper body today - should be ok with the core/low back soreness you've described**

A. Accumulate 40 Strict HSPU in sets of 3-5 w/Weight vest (14-20lbs)

B. Accumulate 40 Strict CTB Pull Ups in sets of 3-5 w/weight vest 

C. Accumulate 60 Ring push ups in sets of 5-6 w/weight vest

+

For time:

15 Calorie AB

21 Pull Ups

15 Calorie AB

15 CTB Pull Ups

15 Calorie AB

9 Bar muscle ups

**Justin's time to beat is 5:11 - only person who has done this thus far**

Vest was 20lbs today
A. No issues 10x4 EMOM until the last couple sets
B. No issues 8x5 EMOM
C. 10x6 on RPU 
Metcon: 4:25 Kept all AB watts above 450, PU's 15,6 / C2B 5,5,5 / BU's 4,3,2 
Honestly, I was playing it safe. I was tired when I got to bar MU's which surprised me because those are easy for me. I can do sub 4 with ease if this was for something. hahaha

Tuesday: Cyc Int + Anaerobic MM pc

45s Row for max meters

Rest 3 minutes x 4 sets

**Best score was 287m on first set - everyone has dropped ~20m from 1st to 4th set**

+

For time:

35 Cal Row

35 KBS 70lbs

**Joey smashed this one - but did not do the rows before.  I've programmed this for our comp group at the gym and the best finish after the row intervals was 2:35 by Mark Taylor who was ~97th in our region in the open - he also only maxed at 262m on the intervals though**

Row: 270m, 267m, 276m, 278m, this was interesting. I kept my eye on the Cals/hr each round as well. Learned a little something about my pace here. 
KB METCON: 2:50 and did 10,10,6,9. Not sure why but I wasn't ready to go pain cave today. I didn't even have my grips on so I broke to regrip. Good little sprint though.

Wednesday: Bsq mod -> int + Lower Acc + EMOM/MAP tbd

A. Back Squat; 1.1.1.1; rest 15s/3 minutes x 3 sets - 75-80% 1RM based on feel

B1. KB Front rack Contralateral hand Russian step ups (left leg on box/working - right hand with KB); 8-10 reps left leg; rest 30s 

B2. Double overhand BB RDL @3030 @ 155-185lbs; 6-8 reps; rest 30s

B3. KB Front rack contralateral Rusiaan step ups; 8-10 reps right leg; rest 90s x 3 sets

C1. Single leg 'candlestick' w/2s pause in bottom of each rep; 6 reps each leg; rest 30s

C2. Hollow body rocks; 20 unbroken reps; rest 90s x 3 sets

+

15 Minute EMOM:

1st: 5 Ring Dips + 10s Upright ring hold

2nd: 20 Wallball

3rd: 10 Calorie AB

A. 320 for all reps and it felt good
B1. 53 on KB's
B2. 185 on RDL's
B3. 53 on KB's
C1,C2: No issues
EMOM: Unbroken everything and used the 25lb WB but had  some issues on Ring Dips. I want to tell you about it though so call me when you can. 

Thursday: Rest

Granite Games Qualifier #1

+

21 Minute EMOM:

1st: 50 Double Unders

2nd: 10 Burpee Box Jump overs

3rd: 45s AB @ easy pace

+

20 Minute Mobility

GG: 3+38 and you know how that went

EMOM: Went fine with no issues

**12 Minutes is a 'decently' long time, so you're going to need to cycle relatively efficiently and find a pace that you can maintain for quite some time.  I'd err on the side of going a tad slower/breaking it up a tad more vs possibly redlining.  I'd probably go 5/4/1 squat cleans into unbroken lunges then break up the CTB 6/6/4/4 if you wanted to try to go 3 sets vs 4 you could try 7/7/6**

Saturday: DL int + push horizontal/vertical + Grinder

A. Deadlift; 12-10-8-6-4-2; add weight each set; rest 90s btw sets

B1. Close Grip Bench Press @30x1; 6 reps; rest 15s

B2. FLR on rings; 30s; rest 15s

B3. Sled Drag; 100m @ BW; rest 2:30 x 4 sets

C1. Single leg glute bridge bottoms up KB Press @20x1; 8 reps; rest 30s

C2. Banded Marching w/sandbag in zercher position; 30s; rest 30s

C3. Single leg glute bridge bottoms up KB press @20x1; 8 reps; rest 90s x 3 sets

A. 185, 225, 275, 315, 365, 385 with no issues

All Accessory work went well with no issues

5/29/17 - 6/4/17

Monday:

A. Murph

20LB Vest RX 60:16

Tuesday:

A. Clean high pull + Power Clean @ 235lbs; rest 3 minutes x 4 sets
B. Snatch Panda Pull; 1.1.1; rest 15s/ 3 minutes x 4 sets **All sets at 175lbs this week**

C1. Single leg glute bridge bottoms up KB floor press @20x1 (Right leg active left arm pressing); 8 reps; rest 30s

C2. Hollow body rocks; 30 reps; rest 30s

C3. Single leg glute bridge bottoms up KB floor press @20x1 (Left leg active right arm pressing); 8 reps; rest 30s

+

20 Calorie AB @ 350W

15 Lateral box jump overs 24"

10 Calorie AB @ 350W

Rest 90s x 5 sets

+

20 Minute AB

A. 235 went well

B. 175 was solid

C1,C2,C3: Strong Accessory work

D. Did not have time to do conditioning piece

Wednesday:

5 Rounds for time:

50 DU

15 CTB Pull Ups

**Justin went 6:38 on this - no other athletes have tested this yet**

+  Rest until full recovery

15 Calorie AB @ 350W

15 Lateral box jump overs 24"

10 Calorie AB @ 350W

Rest 90s x 5 sets

Honestly, was way more sore today but got extra warm for workout. Never felt comfortable though. Either way, I got 6:45 so Justin got away here but I would have MURDERED HIM if I didn't do Murph. haha
I broke every DU once but not by choice and every C2B set once but by choice. Didn't want to tear and was still very sore. Until next time JUSTIN! Until next time!

On these sets, I was 2:20, 2:29, 2:27, 2:25, 2:18 and was able to keep 350 through out the whole workout. Tougher than I thought to hit those Lateral Box Jump Overs after the AB.

Friday:

A. Deficit Deadlift 2"; 3-5 reps; rest 3 minutes x 4 sets - slightly heavier than last week

+

"Christine"

3 Rounds for time:

500m Row

12 DL @ BW

21 BJ 20"

+ Rest until fully recovered

21 Minute AB **Every 3 Minutes 1 Round of Nate**

+

20 Minute mobility

A. 295 for all 4 sets
Christine: 9:30 only 3 sec off JP and I was gunning for him!
Nate went good. I was tired though for sure

Saturday:

A1. Banded Box Squat @4040; Start at 285 and build; 5 reps; rest 30s

A2. Wall Sit; 30s; rest 2:30 x 3 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 3 sets

+

AB 20 Cals @ 90%

Rest 90s x 10 sets

A1. 285, 295, 305 and man was I spent today. My midline was trash. Not sure but the DL's wrecked me. Everything was tough. 
AB work: I could only keep 4 out of the above 600 watts and then I faded fast. Took longer breaks and could barley hold 500 watts. Something was off. Maybe nutrition or just fatiqued. Not a great day though. Struggle was real!

Sunday: Rest