7/24/17 - 8/2/17

Hey man, I found out from Desiree we are celebrating our 7 year anniversary in FL. I am flying out tonight to Orlando. We will be back on Tues morning early. We will be at a resort in Universal on Saturday, Volcano Bay waterpark on Sunday and celebrating in Orlando on Monday which is actually our day. I will be working out for sure on MON and hope to do a little something Sat. Sun we will be swimming a lot so it should be enough in a water park. Then, I leave on WED night for the CF GAMES. I will be working out when I am in WI so maybe set me up with work starting MON just in case. No point in programming SAT as I will be in a resort. 

Monday:

A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets **135lbs this week**

+

Max rep weighted pull ups 25lbs

Rest 15s

Max Rep strict pull ups

rest 15s

Max Rep kipping CTB pull ups

Rest 2:00 minutes x 2 sets

+

For time:

21 Burpee over bar

15 Clean and jerk 185

9 Muscle Ups

+

30 Minute AB easy

A. 135 went well this does help when I do it before gymnastics. PROPS coach!
B. Pull ups: 23,5,5 / 20,4,4 and all these pull ups I could have probably hung a little longer and squeaked out 1 or 2 more but I didn't want to push anything and tweak something. I feel good and want to stay that way. 
C.Metcon: 5:02 and Joey beat me by just a bit. I should have went a little faster on jerks but I did 4,5 on my MU's.
D. Kept 30 min bike around 150 watts for 20 and then jogged a 400m run.

Tuesday:

8s AB sprint all out

2:52  rest x 4 sets

+

10s Row sprint all out

2:50 rest x 4 sets

+

5k Run for time

+

20 Minute bike / Swim easy

*Went SWIMMING (6 laps)

A. AB was good to go! Didn't feel as strong at an all out spring but it was early morning haha. It took me an hour to get the balls to run lol! I ran around 11am though so the weather was awesome. My time was 23:53 and I felt good the whole run! No issues

Wednesday:

A. High hang power snatch + power snatch + OHS; rest 90s x 6 sets **165lbs each set**

B. Back Squat; 5 reps; rest 3 minutes x 3 sets @ 90% of last weeks toughest set **didn't actually see a weight here so can't prescribe the exact lbs**

+

15 Minute EMOM:

1st: 1 round of bergeron beep test: 7 Thrusters 75lbs 7 pull ups 7 burpees

2nd: Max calorie row

3rd: rest

+

2 Minute AB @ 80%

1 Minute walk/rest x 10 sets

*Went SWIMMING (6 laps)

A. SLOPPY and I missed one but never broke on the complexes. 
B. No issues with 275lbs (Ever since I hurt my hip squatting is a mental task)
EMOM: Tougher than I thought 21,22,21,20,22 cals and I enjoyed this!
AB: WOW! Way harder than I thought. First 2 min 350 watts and realized that was to high. Next 9 sets I kept 285-316 watts 60-62 RPM's all sets hitting 25 cals or more. Felt accomplished after this workout/cool down bike ride.

Thursday: Rest

*Went SIMMING (6 laps)

Tuesday:

15 Minute amrap:

20 Calorie AB

15 Hang Power Clean 105

10 Lateral Burpee over bar

**Given this to 10+ comp athletes in the past couple weeks.  Best score is 5+37 but i've only had a handful (3-4) people get 5 rounds or higher**

+

10-15 Unbroken Kipping HSPU - focus on QUALITY

20 Calorie Easy row / Assault bike - switch each round

3-5 Unbroken bar muscle ups - focus on QUALITY

30 step ups 20" @ easy pace x 3 - 4 rounds based on feel

+

Cool down bike / movement / mobility from plane

A.  5+18 and that burned nicely

B. HSPU (3 rounds) and it all felt clean except the BMU's. I just need to do more to get the motion back. I'm pulling from my shoulders a bit.

Wednesday: Oly + Row/run MAP

A. Hang Squat Clean + Squat Clean; rest 90s x 4 sets - build from 215-245

B. Snatch High Pull; 3 reps; rest 2min (use straps if needed) x 4 sets *245lbs each set*

+

12 Minute Row @ 2:02/500m

Rest 2 minutes x 3 sets

+

Mobility

A. 215,225,235,245 and then decide to hit a single every 90 sec for a heavy for 5 more minutes. Ended at 285 and it was pretty easy.

B. 235 felt good but wish I could have better hip pop on these high pulls. 

C. 2:02.1, 2:01.9, and 2:02.1 and almost threw up on last round. Not sure why though. lol

Thursday: Rest 

7/21/17 - 7/28/17

So glancing through some of the individual workouts for last year we are going to switch priorities a bit to some things we haven't hit in a while that may come up again this year.  Some movements we will be doing that we haven't done much of before are rope climbs / DB Squat snatch - both in it last year.  We will also be adding some more muscle up work.  When it comes to energy systems they had some long runs/rows (5k row event 1) so i'd like to work on longer duration (aerobic endurance) in both modalities a bit more.

Friday: Rope climbs + running MAP + midline

A. Deadlift; 2.2.2; rest 10s/3minutes x 3 sets - build this week to 1 tough set for 3rd set

B1. Push Press; 5 reps @ moderate weight; rest 30s

B2. 1 Legless + 2 w/legs rope climbs; rest 60sec  x 3 sets

+

10 Minute EMOM:

1st: 10 alternating DB Squat snatch 35-45lbs depending on feel

2nd: 2-3 Burpee ring muscle ups

+

10 Minute EMOM

1st: 10 alternating DB Squat snatch 35-45lbs depending on feel

2nd: 2-3 burpee bar muscle ups

+

Movement / Mobility - 20min

A. 275, 315, 365 all with a natural grip on the bar
B1,B2: 135 push press, rope climbs were good to go
EMOM: Deceptive workout 50lbs on the DB, and 3 RBMU's
EMOM: I felt it was easier with BMU but 50lb DB and 3 BMU's

Saturday: Oly + Row/run MAP

A. Hang Squat Clean + Squat Clean; rest 90s x 4 sets - build from 195-225

B. Snatch High Pull; 2 reps; rest 2min (use straps if needed) x 4 sets

+

Row 30 Minutes for max meters - give me both meters completed and avg pace per 500m for this

+

Mobility

A. No issues with 225 but want to do more! lol, felt good
B. 235 again with straps. Can't wait to get the snatch pulling strength again.
ROW: 7280 meters / 2:03 average
2:01, 2:02, 2:06, 2:05, 2:01

Sunday: Rest/swim

PS, I went swimming on Saturday morning and Sunday  in the lake. I'm getting comfortable at a slow speed. Probably did around 2-300 meters each day.

7/17/17 - 7/25/17

Monday:

A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets **125lbs this week**

+

Max rep weighted pull ups 25lbs

Rest 20s

Max Rep strict pull ups

rest 20s

Max Rep kipping CTB pull ups

Rest 2:30 minutes x 2 sets

+

6 Minute Bike @ 70%

3 Minute amrap:

10 HSPU

10 Burpees to 6” target  

6 Minute Row @ 70%

3 Minute amrap

10 CTB Pull Ups

10 Box Jump overs 24”

6 Minute timer - 800m Run and bike remaining time all at 70%

3 Minute amrap

10 Ring Push Ups

10 Toes to bar

A. Really like these and they feel good!
B. 21,6,6 and 18,4,5 MORE OF THIS!! I feel JACKED the next day!!
C. 2+8 first round
2+3 second round
2 +13 third

Tuesday:

8s AB sprint all out

2:52  rest x 3 sets

+

10s Row sprint all out

2:50 rest x 3 sets

+

+1 EMOM till failure

1st: 5 cal AB

2nd: 5 power clean 135

3rd: 6 cal ab

4th: 6 power clean 135

..... etc until you fail a minute

+

20 Minute bike / Swim easy

SPRINTS were good!
I got into the AB on the 15's. I got to 10! I didn't pace properly but it's all good. Pulled a muscle in my neck I think. Not sure yet.

Wednesday:

A. High hang power snatch + power snatch + OHS; rest 2 minutes x 5 sets - build each set

B. Back Squat; 5 reps; rest 3 minutes x 4 sets - build each set

+

7 Minute amrap:

600m Run

in remaining time 15-12-9

Toes to bar

Burpees

goblet squat 35lbs

Rest 60s x 3 sets

** score is 'lowest' set again - but give me #s for all 3 sets **

A. YUP, pulled a muscle but it didn't bother me doing anything. Only when I tried to stretch it out or whatever. 135,155,165, 175, 180 no misses and got better as it went along.
AMRAP
1st: Got into the 12's on goblet. I did 5
2nd: Got into the 12's on Burpees. I did 10
3rd: Got into the 12's on Burpees. I did 2

Thursday: Rest

7/11/17 - 7/17/17

Tuesday:
A. Close grip bench Press; 1 rep every 6s for 30s; hold the bar at the top during 'rest'; rest 2:30 x 4 sets

+

Max rep weighted pull ups 25lbs

Rest 30s

Max Rep strict pull ups

rest 30s

Max Rep kipping CTB pull ups

Rest 3 minutes x 2 sets

+

8 Minute AB @z1

30 Strict HSPU - not necessarily for time but don't dawdle 

8 Minute AB @ Z1

30 Kipping HSPU - not necessarily for time but don't dawdle

8 Minute AB @z1

A. 115 and was harder than I thought. Loved the static hold though.

Pull ups: 

1st round 15,5,6 with 20lb vest

2nd round 18,6,8 with 20lb vest

RECOVERY: 

Strict HSPU 6x5

Kipping HSPU 3x10

DID NOT TIME, MY BAD! I ALSO FELT LIKE A FAT FUK! NOT SURE WHY, LOL

Wednesday:

10 Minute timer

800m Run

21-15-9

Burpee

Box jump

wallball

Rest 60s x 3 sets

**Score is 'worst' 10 minute rep count - treat this as an active recovery session or you will be smoked going into your 3rd set*

+

Swim Skill work

So, was not sure how this was recovery lol!
My worst round was the second and I finished the 15 Burpees and got 5 Box Jumps

Thursday: Rest

Friday:

A. Power Snatch - for time: 5 @ 155 / 3 @ 175 / 1 @ 185#; rest 3min x 2 sets

+

250m Row

12 TTB

4 Muscle-ups

Rest = work

x4 sets

+

P.Chain Rotational Movement

A1. Rotational Back Extension; 16-18 alt reps; rest 60sec

A2. Medball Hammer Throw; 5 ea side; rest 90sec x 3 sets

A. Times were close. I strung the 155's on both and singled the rest. 

1:36 and 1:34

B. Times were similar here as well 2:03, 2:05, 2:02, and 2:15 I think on the last round. My clock cut off on me. 
A1, A2: Rotational stuff made me sore the next day! I like am weird stuff! THanks

Saturday:

A. Snatch Pull + Snatch DL; 2 + 4; rest 2:30 x 4 sets @ heaviest weight of last week

B. Hang Squat Clean; 1 rep every 30s for 5 minutes @ 185lbs

+

2 Minute amrap:

5 Thruster 135

30 DU

4 Minute Rest x 3 sets

**10 Minute rest after last set**

2 Minute amrap:

8 Calorie AB

10 Jump Squats w/medball 20lb

4 Minute rest x 3 sets

LAKE SWIMMING for an HOUR. Probably a few 100 METERS before I coached and trained.

A. 235 again for heavy DL stuff
B. No issues with 185. EASY
C. I was short on time from swimming so I had to modify rest times.
In Thruster AMRAP: 2+5, 2+2, 2+5 each round and RESTED 2 MINUTES not 4
RESTED ONLY 5 MINUTES 
In AB AMRAP: 2+5, 2+2, 2+3 each round and RESTED 2 MINUTES not 4