11/27/17 - 12/4/17

Monday:

A. Push Jerk; 205lbs; amrap TNG (-2) - Max of 8  rest 90s x 2 sets

B. Deadlift @ 11X1, 1 rep @ 82-84% RM per min x 5 mins - pull HARD off floor every rep

+

8 Minute EMOM:

1st: 4 TNG Power Snatch 155lbs

2nd: 4 Ring Muscle Ups

(no additional rest)

8 Minute EMOM:

1st: 6 TNG Power Snatch 135

2nd: 8 CTB Pull Ups

(No additional rest)

8 Minute EMOM:

1st: 8 TNG Power Snatch 95lbs

2nd: 12 Pull Ups

+

Pre-hab/re-hab for hip:

45s Wall Sit with med ball between knees (squeeze as hard as you an 10-14lbs ball) 

20 lateral lunges / cossak squats

10 Band assisted natural knee extensions

5 hip CARS each side x 3 sets - rest as needed btw sets/movements

A. 5,5 with no pain in hip. 

B. 415 felt good for singles. Wouldn't say it was super fast but EMOM was getting tough

8 Min EMOM: UB and felt better than last week

8 Min EMOM: UB and Snatches were smooth

8 Min EMOM: UB until last two rounds. Back was starting to get lit and had to break them up.

Pre-hab: No issues with pre hab

Tuesday:

1 Minute Row

5s Rest - QUICK transition

12 Box Jumps - step down 24"

5s Rest - QUICK transition

1 Minute AB

5s Rest - QUICK Transition

12 Burpees

5s Rest - QUICK transition

1 Minute Ski Erg

5s Rest - quick transition

15 Air Squats @30X1

5s rest - quick transition x 7 sets

Moving well and fast through transitions. Heart rate was getting up there for sure.

Wednesday

A. Box Squats; 6 Light - moderate reps; rest 2 minutes x 3 sets - do not exceed 225lbs this week

+

4 Unbroken Strict HSPU right into 6-8 Kipping HSPU

20 Calorie Row @ 85% effort (1200 cal/hr)

Rest 60s x 9 sets

+

10 TnG Power Clean @ 95lbs

20 cals AB@ 85% effort (~300-350W)

Rest 60s x 9 sets

+

Pre-hab/re-hab for hip:

45s Wall Sit with med ball between knees (squeeze as hard as you an 10-14lbs ball) 

20 unloaded walking lunges

15-20 Banded lateral leg raises each side

**https://www.youtube.com/watch?v=kal8n5L2Ts4**

5 hip CARS each side x 3 sets - rest as needed btw sets/movements

A. 155, 185, 215 and no issues. Felt good to be squatting again.
B. HSPU Work and row: Perfect UB reps and Cals were above 1300 all rounds
C. Ran out of time for Power Clean work so I worked up to a moderated Power Clean + Push Jerk complex (240) then had to coach. I also missed Pre hab due to time.

Thursday: Rest

Friday:

10 Minute EMOM:

6 Light thrusters - feel out hip but stop if any discomfort

+

5 sets @ high effort:

30 sec Push Press @ 95lbs

30 sec rest

30 sec Burpee Box Jumps 24" - mindful of hip/ankle

30 sec rest

30 sec Rowing

30 sec rest

+

4 sets @ high effort:

60 sec Alternating DB Power Snatch @ 55lbs 

60 sec rest

60 sec Burpees to 6” OH

60 sec rest

60 sec AB

60 sec rest

A. 2 sets @75, 2 sets @85, 2 sets @75, 2 sets @85, 2 sets @ 95 with no pain. Kind of slow in the bottom because I didn't want to slam the front squat each time but it was aggressive.

B. 5 sets: 18-20 Push press every round, 8-10 Burpee Box Jumps depending on if I step up or launch up out of the burpee. Was testing out both. Rowing stayed above below 1:40 pace and always hit over 150meters

C. 4 sets: 20 reps every min with DB, 18-20 Burpees every minute, Kept watts above 600 all rounds

Saturday:

A. Power Snatch, work to a challenging TNG triple - not a max effort set

B. Power Snatch, 3 TNG reps @ 80% highest from A per min x 5 mins

C. Deadlift Cluster, 1.1.1; rest 15s between reps / as needed between sets; work to a challenging set, drop each rep

+

10 unbroken rounds for time:

3 unbroken Hang Power Clean 205lbs

3 unbroken Ring Muscle-ups

A. 185 for 3 reps TNG no issues

B. 145 for 3 reps per 5 min TNG no issues and went straight to the floor each rep

C. 385 is as high as I went. 

D. 10 Rounds FT: 10:59 but had to use these different rings with shorter straps. We were in another room. I would have done sub 10 in the other room. Just different movement. No issues with Unbroken though and I was averaging 30-45 sec a round until the last 2 rounds. I slacked at the end. 

11/19/17 - 11/26/17

Monday:

A. Push Press; amrap @ 185lbs; rest 90s x 2 sets

B. Deadlift @ 11X1, 2 reps @ 76% RM per min x 5 mins - pull HARD off floor every rep

+

10 Minute EMOM:

1st: 3 TNG Power Snatch @ 165lbs

2nd: 4 Ring Muscle-ups

(no additional rest)

10 Minute EMOM:

1st: 5 TNG Power Snatch @ 135lbs

2nd: 10 Toes to bar

+

Pre-hab/re-hab for hip:

20 lateral lunges / cossak squats

10 Band assisted natural knee extensions

5 hip CARS each side x 3 sets - rest as needed btw sets/movements

A. 11, 7 need to get stronger! hahaha

B. No issues with 385 felt good

EMOM: UB but it was a grind. Felt good though no pain anywhere

EMOM: UB again burner but felt great! 

Tuesday:

1 Minute Row

10s Rest

15 Plank to push ups (Elbows to hands and back is 1)

10s Rest

1 Minute AB

10s Rest 

12 Burpees

10s Rest

1 Minute Ski Erg

10s rest

15 Air Squats @30X1

10s rest x 7 sets

Rowed 15 Cals every minute, Plank push ups I broke last few rounds once, AB 15 Cals every round, Ski Erg 15 Cals every minute and no pain. Good burn!

Wednesday

10 Unbroken Chest to bar pull ups

20 Calorie Row @ 85% effort (1200 cal/hr)

Rest 60s x 8 sets

+

10 TnG Power Snach @ 75lbs

20 cals AB@ 85% effort (~300-350W)

Rest 60s x 8 sets

+

Pre-hab/re-hab for hip:

20 lateral lunges / cossak squats

10 Band assisted natural knee extensions

5 hip CARS each side x 3 sets - rest as needed btw sets/movements

UB C2B's, Row was good with no pain in hip. Kept pace throughout.

UB P. Snatch, nice and smooth and good to go on AB. 

Pre-Hab went well also. No pain. Hip CARS feel great because my hip is weak and it's hard to do.
Friday:

6 sets @ high effort:

30 sec Lateral Barbell Burpees

30 sec rest

30 sec Alternating DB Power Snatch @ 50lbs DB

30 sec rest

30 sec AB Cals

30 sec rest

+

3 sets @ high effort:

60 sec Rowing @ damper 10

60 sec rest

60 sec Walking lunges - sub burpees over rower if this hurts your ankle/hip

60 sec rest

60 sec Rowing @ damper 5

60 sec rest

60 sec Step Down Box Jumps @ 24" - sub in air squats if this hurts hip or ankle at all

60 sec rest

60 sec Rowing @ damper 1

60 sec rest

Perfect after all the food I have been eating to enjoy the holidays on both days. 

No issues with anything and I moved quickly. Didn't really focus on effort or numbers but wanted to keep a good pace and it was the same throughout.

Saturday:

A. BTN Split Jerk, 3, 3, 3, 2, 2, 2, 1, 1, 1; rest 60s btw sets - 3’s @ 155lbs, 2’s @ 175lbs, 1’s @ 195lbs

B. Deadlift @ 11X1, 2 reps @ 80% RM per min x 5 mins - pull HARD off floor every rep

C1. Ring push ups with vest on @30x1, 8-10 reps; rest 60s

C2. Feet elevated ring rows with vest on @30x1; 8-10 reps; rest 60s x 4 sets

+

20 Minute EMOM:

1st: 4 TNG Power Clean 205

2nd: 3-5 kipping HSPU to deficit @ 30x0 - 4-8" deficit

A. Weight felt good. Shoulders felt strong. 

B. I pulled hard but it felt slow haha. Felt heavy but did TnG on all

C1,C2: Sets were strong. Push Ups felt great as well.

EMOM: All UB power cleans no pain, and I did 5 HSPU's TnG to 8" deficit.

11/13/17 - 11/20/17

Monday:

A. Deadlift @ 11X1, 2 reps @ 72% RM per min x 6 mins - pull HARD off floor every rep

B. Push Press, AMRAP Touch and go reps; rest 60s btw sets x 3 sets - start @ 175lbs, reduce by 20lbs per set

+

10 Toes to Bar

20s Rest

10 Bench Press @ 115lbs

20s Rest

10 Pull-ups

20s Rest

10 Ring Push-ups

90 sec rest x 6 sets - everything should be unbroken

+

Mobility

A. 365 regular grip up until 315 and then mixed grip. Felt fast the whole 6 minutes.
B. 175 for 11, 155 for 12, 135 for 13 reps. All felt strong 
6 SETS: All unbroken and did some sets of 5 strict, kipping, and butterfly but all unbroken sets.

Tuesday:

1 Minute Row

15s Rest

12 KBS 55lbs

15s Rest

1 Minute AB

15s Rest 

10 Burpees

15s Rest

1 Minute Ski Erg

15s rest

12 Air Squats @30X1

15s rest x 6-8 sets - match however many sets you did last week - less rest btw this week

Everything went good and felt easier than last time. Air squats felt stronger than last time. 7 Sets total.

Wednesday: TBD 

30 Toes to bar

30 Shoulder to overhead 135

20 Toes to bar

20 CJ 135

10 toes to bar

10 PS 135

**Best time so far from comp guys is 6:35 Mark Taylor - top 100 in our region last year**

+

21 Minute EMOM:

1st: 10 calorie AB

2nd: 12 calorie Ski

3rd: 15 calorie row

Thursday: Rest

Metcon: GOT MURDERED! I thought I should get all CrossFit Games Athlete and do big sets and the workout smacked me in the face. 8:54. I'd love to do this workout with small sets next time. 
EMOM: Completed all minutes but the last 4 on the AB I was hitting 12 0r 13 and getting off at 50 sec so I didn't get behind on rower.
My hip doesn't hurt and it was fine during the OLY movements. No pain after either. It needs to get stronger obviously but no pain, no issues. 
Friday:

10 Minute EMOM:

1st: 5 TNG Power Snatch @ 135lbs

2nd:  5 TNGPower Clean and Overhead @ 135lbs

+

6 sets @ high effort:

30s Ski Erg

30s rest

30s KBS 2pd

30s rest

30s AB

30s Rest

30s Burpee + toes to bar **1 Burpee + 3 toes to bar**

30s Rest

+

4 sets @ high effort:

60 sec Burpee Ring Muscle Ups

60 sec rest

60 sec Rowing 

60 sec rest

10 MIN EMOM: Got spicy but no issues with hip. Slowed it down in round 4 and 5 by pausing at hips before snatch and in my front rack with PC & Jerk but all were solid UB sets.

6 SETS: DAMN spicy! All Ski was 1300-1600, 14 KB reps each round, 9-10 Cals on AB, and 3 rounds of Burpee and 3 T2B's every round. NO HIP PAIN on T2B's.

4 SETS: on MU's 6,5,4 and then my calf started cramping so I stopped in the third round. Only rowed twice but was keeping 1300-1400 watts.

Saturday:

A. Strict Press; amrap @ 135lbs; rest 2 minutes x 3 sets

B. Deadlift @ 11X1, 2 reps @ 72% RM per min x 6 mins - pull HARD off floor every rep

C1. Ring push ups with vest on @30x1, 8-10 reps; rest 60s

C2. Feet elevated ring rows with vest on @30x1; 8-10 reps; rest 60s x 3 sets

+

For time:

2k Row

30 Power Clean 205lbs

**If hips feeling ok try some high box squats to see how it's feeling - stay unloaded or light loading (95lbs) to 24" box**

A. 6,5,5 on Strict Press. It felt heavy and I felt weak. I think I am just fatigued from the week of training though. 

B. DL: all felt good and fast but 365 didn't feel as fast as last week. My hands were a bit sore from the last two days as well. Still went well though!

No issues on Ring work!

For TIME: 7:42 on 2k row which was 1:55 pace, then finished workout at 14:45. 205 felt rough after the 2k row. I actually missed my first lift and then did singles the rest of the way out.

11/7/2017 - 11/14/2017

Monday:

*WIth you competing Sat and biking sunday i don't want to day to be super intense (no real complete rest since competition).  I'm not sure what feels best on your body but i put in rowing, if ski erg or biking feel better feel free to switch depending on feel*

12 Minutes (6 sets):

60 sec Rowing @ 85-90%

60 sec Rowing @ 50% - damper 6 

+

12 Minutes (3 sets):

2 min Row @ 85-90%

2 min Row @ 50% - damper 3

+

5 sets:

30s Left Arm Farmer Carry  @ 70+lbs

30s Right Side Bridge

30 sec rest

30s Right Arm Farmer Carry  @ 70+lbs

30s Left Side Bridge

30 sec rest

+

10 Minute EMOM:

1st: 30 sec double KB OH Carry @ 50lbs / arm

2nd: 30 sec Hollow Body Rocks

6 sets @ 1 minute: Kept my watts on rower around 250-280 and for 50% around 125 watts

3 sets @ 2 minute: Kept my watts on rower around 260-290 and for 50% around 130 watts

5 sets: No issues

10 minute EMOM: Used 35's and it was easier than first time. Mobility was that much better this time around like last week.

Tuesday:

A. Push Jerk; 2 TNG reps EMOM x 12 mins - start @ 175lbs, add 5 lbs per min

B. Muscle Snatch, work to a tough single for the day

C1. CGBP, AMRAP (-1) @ 155lbs; rest 10s

C2. Muscle Snatch, AMRAP TNG @ 75% highest from 'B'; Rest 3 mins x 3 sets

D1. Pendlay Rows @ 20X0, 12-15 reps; rest 60s

D2. FLR on rings; 60s; rest 60s x 4 sets

A. 175,180,185 etc up to 230 finish. No misses and felt great! Light weight! haha, all touch and go of course. 

B. 160 Muscle Snatch heavy

I did not have time to finish the other stuff here so I did 3 sets or the 75% muscle snatch at 115 for sets of 10 Unbroken. 

Wednesday:

1 Minute Row

20s Rest

12 KBS 55lbs

20s Rest

1 Minute AB

20s Rest 

10 Burpees

20s Rest

1 Minute Ski Erg

20s rest

12 Air Squats @30X1

20s rest x 6-8 sets by feel

This was harder than I thought but stayed consistent on my pace for each machine. 

Thursday:

Rest

Friday:

A. Power Snatch, 1 rep per min x 9 mins - 3 @ 175lbs, 3 @ 185lbs, 3 @ 195lbs

B. Power Clean, 1 rep per min x 9 mins - 3 @ 225lbs, 3 @ 235lbs, 3 @ 245lbs

C. Deadlift @ 11X1, 2 reps @ 68% RM per min x 8 mins - pull HARD off floor every rep

D. Strict HSPU; Amrap to 4” Deficit in 5 mins

E. 1 Push-up + 1 Strict Pronated Chest to Bar every 10 sec for 10 mins - skip a round if you fail for some reason

A. No issues but 195 was heavy for sure. I was still thinking about my hip but no pain at all and no misses. 195 wasn't pretty or anything though. 
B. All were good but same thing as above on 195, I was a little cautious with 245 but hit all weights no misses.
C. No issues with 345 and if felt easy
D. 42 in 5 minutes
E. I misses at least three times to the chest. 1 was because I went to narrow on grip. Other two I was just lazy.

Saturday:

30 Minutes

45 sec AB @ 85-90%

45 sec AB @ 50%

+

Toes Through Rings @ 2020; 8 reps; rest 60s x 5 sets

+

For quality:

100m Farmer Carry right hand 55 / waiter carry left hand 35-55lbs by feel

3 Minute Hollow body hold (accumulate - break when needed)

100m Farmer Carry left hand 55 / waiter carry right hand 35-55lbs by feel

Row wasn't pretty but for the most part stayed around 400 watts give or take 10 watts in either direction. 66-68 RPM's. 
Toes 2 Rings I could feel in my hip but no pain. They were ok though. I did 7 reps.
I did the waiter carry with 26 and it was easy. I initially did 35 but got fatigued quick and chose to just do 26lbs. I was doing bottoms up KB because I thought that was a waiter carry but wasn't sure.

10/31/17 - 11/3/17

Tuesday: BTN + Horizontal CP + AB EMOM

A. BTN Push Press + Hold 5 reps + 20s Hold; rest 90s x 4 sets - build each set

B1. CGBP @ 40X1, 5, 4, 3 ,2; rest 10s

B2. Pendlay Rows @ 20X0, 6-8 reps; rest 10s **Chest supported rows if this bothers hip at all**

B3. Hollow body rocks; 30 reps; rest 10s

B4. Banded good mornings; 20 reps; rest 2 minutes x 4 sets **to correspond with CGBP sets above**

+

20 Minute EMOM:

1st: 20 Calorie AB

2nd: Rest

A. 95,115,135,145

B1. 95,115,135,145

B2,B3: No issues

20 Min EMOM: 5 sets were good, last 5 were 18,18,17,17,17

A: Snatch Pulls + Skills + MAP AB

A. Snatch Pulls, 3, 3, 2, 2, 1, 1; rest 2 min - reset b/t reps, 3’s @ 225lbs, 2’s @ 235lbs, 1’s @ 245lbs

B. Muscle Snatch + Power Snatch; 1 + 2; rest 1 minutes x 10 sets - moderate/heavy across **Please be careful here - adding the muscle snatch to help keep your loading appropriate and protect hip**

+

16 Minute EMOM:

1st: 1 Arm hang from pull up bar 10s 

2nd: 25ft HS walk

3rd: 1 arm hang from pull up bar 10s

4th: 10 Double KB Hang CJ 35lbs each arm

+

5 Minute AB @ last weeks pace - all 75 calories at a steady pace

2 Minute rest / walk x 4 sets

A. No issues with snatch pulls

B. Only used 115 for complex work

EMOM: Hanging was fun, UB HSWalks, and no issues with C&J's

Thursday:  Rest