Thursday, December 27, 2018

12/16/2018 - 12/20/2018

Monday:
A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - Start at 225lbs and build by feel
B1. Russian step ups w/weight in offhand; 10 reps; rest 30s
B2. BB RDL @30x1; 8 reps; rest 30s
B3. 'B1'; 10 reps; rest as needed x 4-5 sets
+
14 Minute EMOM:
1st: 18 Calorie Row
2nd: 12 Double DB Squats 35-50lbs / hand
A. Increasing up to 275 for 3 paused 4 sets
B1,B2,B3: 50lb R step ups 
Tuesday:
1:30 Ski Erg
2:00 Easy AB as recovery x 3-4 sets by feel
+
1:00 box jumps - step down 24"
3:00 easy AB as recovery x 3-4 sets by feel
+
20-35 minute easy ab
I was good to go on the ski erg hitting 30,27,27,25
I lost count on
Wednesday:
60s amrap Power clean + Push Press 175lbs
60s rest
Burpee pull ups
60s rest
60s amrap row calories
3 Minute rest x 4 sets
+
A1. Hammer curls; 10-12 reps; rest as needed
A2. DB Skull crushers; 1 DB laying down; 10-12 reps; rest as needed
A3. Reverse flies; 10-12 reps; rest as needed  x 2-3 sets by feel
4 Sets Done:
10,10,10,10
12,12,12,12
27,25,23,23
Friday:
10 Minute EMOM:
1 Push Jerk - start at 185lbs and add weight every 2 sets
2 Strict CTB pull ups
+
20 Minute amrap:
4 CJ 155lbs
7 CTB Pull Ups
10 HSPU
13 Calorie AB
EMOM: 280 was my top set
AMRAP: Almost 8 rounds, Singles on 155, UB HSPU's and C2TB's
Saturday:
A. Pause Front Squat; 3, 3, 2, 2 reps; rest as needed btw sets **Start at 245lbs and build each set**
B1. DB Front rack walking lunges; 20 reps; rest 20s
B2. Alternating DB Snatch; 12 reps; rest 20s
B3. Box jumps - step down; 24"; 10 reps; rest as needed x 4-5 sets by feel
**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**
+
25 Calorie AB @ 400W
Rest 2:1 x 3-5 sets **If power drops call it early
A. 285 for two and it was tough! Felt good though with no pain.
B1,B2,B3: 60lb DB Lunges, Snatch and did 4 SETS!
AB: No issues on 4 SETS!

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Thursday, December 13, 2018

12/11/2018 - 12/14/2018

Monday:
A. Pause Front Squat; 3 reps; rest as needed  x 4-5 sets **Build to see how back goes**
B1. DB Front rack walking lunges; 20 reps; rest 30s
B2. Alternating DB Snatch; 12 reps; rest 30s
B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets
**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**
+
20 Calorie AB @ 400W
Rest 2:1 x 3-5 sets **If power drops call it early**
A. 255 all 5 sets
B1,B2,B3: 50lb front rack, 50lb DB Snatch and BJ's all good! No issues or pains and circuit work was awesome!
Tuesday:
Every 3 minutes for 8-10 sets
12 Calorie AB
12 Calorie Row
12 Burpee over rower
+
20-35 minute easy ab
More sore than I thought I would be but this was perfect to work it out. This was tough but hit all rounds around 2:20 a round and played with the pacing per round. Some fast on bike and some fast on burpees or all of the above.
Wednesday:
DB Incline bench press 50/hand amrap (-1)
60s rest
DB bench supported rows left side 50lbs - amrap (-1)
30s rest
DB bench supported rows righ tside 50lbs - match left side
60s rest
GHD Sit ups 10-20 reps
3-4 minute rest x 3-4 sets by feel
Great body building session but didn't keep track of reps. 
Friday:
10 Minute EMOM:
1 Push Press - start at 155-175lbs and add weight every 2 sets
2 Strict CTB pull ups
+
20 Minute amrap:
10 Pull Ups
12 Calorie AB
8 HSPU
12 Calorie AB
**This is to work you back into more circular mixed conditioning while maintaining strength beforehand.  I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**
EMOM: I started at 165,185,205,225, and 245 no issues with SCTB's.
AMRAP: Almost 8 rounds and UB pull ups and HSPU's. 
Saturday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - Start at 225lbs and build by feel
B1. Russian step ups w/weight in offhand; 10 reps; rest 30s
B2. BB RDL @30x1; 8 reps; rest 30s
B3. 'B1'; 10 reps; rest as needed x 4-5 sets
+
14 Minute EMOM:
1st: 18 Calorie Row
2nd: 12 Double DB Squats 35-50lbs / hand
DID NOT DO. I was in MKE on Friday night and didn't work out on Sat or Sun. Would like to do this Monday if possible?
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Sunday, December 9, 2018

12/6/2018 - 12/9/2018

Friday:
10 Minute EMOM:
1 Strict Press - start at 95-115lbs and add weight every 2 sets
2 Strict CTB pull ups
+
20 Minute amrap:
10 Ring Rows
12 Calorie AB
10 Push Ups
12 Calorie AB
**This is to work you back into more circular mixed conditioning while maintaining strength beforehand.  I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**
EMOM: Worked up to 180 and no issues with C2B's
AMRAP: 8 Rounds + 33 reps
Saturday:
A. Pause Front Squat; 3 reps; rest as needed  x 4-5 sets **Build to see how back goes**
B1. DB Front rack walking lunges; 20 reps; rest 30s
B2. Alternating DB Snatch; 12 reps; rest 30s
B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets
**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**
+
20 Calorie AB @ 400W
Rest 2:1 x 3-5 sets **If power drops call it early**
Went to Milwaukee last night and dropped into partner WOD for Sat. It was 4 sets within a 10 min time frame with a partner. Basically, my half each round was 250m Row, 15 Push Press at 115, 75 dubs, and 15 T2B's X 4 ROUNDS. Good workout and nothing crazy. Back was fine etc.
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Tuesday, December 4, 2018

12/3/18 - 12/6/18

Monday:
A1. BB Bench press @30x1; 4-6 reps; rest 20s
A2. Bent over DB rows @30x1; 6-8 reps; rest 20s
A3. FLR on rings; 35s; rest 20s
A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3 sets by feel
+
Amrap Feet elevated ring rows
30s rest
60s amrap burpees to 6" touch
30s rest
90s Ski for calories
4 Minute rest x 3 sets 
+
B1. Trap 3 raises @40x4; 6 reps; rest as needed
B2. Serratus punch both sides; 10 reps; rest as needed
B3. Farmer carry; 30s; rest as needed x 3 sets
**Skip if anything hurts your back*
A1,A2,A3,A4: 205 on the bench, 115 on the rows, rngs went well and mixed up the machnes.
I did 13-15 ring rows each set and 11-14 burpees each set. Lost track of ski each time.
Accessory went great! NO BACK PAIN TODAY
Tuesday:
AB, 60s for cals - just 1 set
+
All at easy pace:
2 Minute Row
2 Minute Ski
2 Minute ab x 3-5 sets by feel
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
+
20-30 Minute easy bike
36 Cals which felt weak. lol, everything else was awesome! Good conditioning. I am ready for lower back work.

 Wednesday:
A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - build to a moderate set
B1. Russian step ups w/weight in offhand; 10 reps; rest 30s
B2. BB RDL @30x1; 8 reps; rest 30s
B3. 'B1'; 10 reps; rest as needed x 3-4 sets
+
12 Minute EMOM:
1st: 18 Calorie Row

2nd: 20 Walking lunges
A. 255 paused squats and no issues. I felt strong through but took my time with every rep to insure quality. 
B1: Used 35lb DB's for russian step ups and B2: 115 RDL's was just fine to be back on track. 
EMOM: Went well with no issues. 
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Tuesday, November 27, 2018

11/26/18 - 12/1/18

Monday:
A1. BB Bench press @30x1; 4-6 reps; rest 20s
A2. Bent over DB rows @30x1; 6-8 reps; rest 20s
A3. FLR on rings; 35s; rest 20s
A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3-5 sets by feel
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
**Skip if anything hurts your back*
A1,A2,A3,A4: I benched 135,155,165,175,185 and did DB row's with 40 all 5 sets. Decided to row, and bike for the 2 min of machine work. No back pains. All accessory went well. I used 50lb DB's for farmers carry.
Tuesday:
6 Minute AB
20s Hard effort
40s rest
4 minute rest walking x 3 sets
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
+
20-30 Minute easy bike
On all sets I did first 3 minutes 600+ and last 3 minutes of 700+. No issues with side bends and this time around it wasn't pulling my back when I did the quadruped knee to elbow. Everything s feeling pretty good. 
Wednesday:
A. Rackouts; 15s; rest 90s x 3-5 sets by feel **Get a feel for back and if it can handle loading**
B1. DB RLE split squats; 8-12 reps; rest 30s
B2. Glute bridge hold w/medball btw knees; 30s; rest 30s
B3. 'A1' otherside; rest 30s
B4. Wall sit w/band around knees (think slingshot); 30s; rest as needed x 4 sets
C1. Side plank; 30s; rest as needed
C2. Plate russian twists; 20 reps; rest as needed
C3. 'B1' other side; rest as needed x 3 sets
+
1 Minute timer:
20 Calorie Row
amrap air squats in remaining time
2 minute rest x 3-4 sets by feel
A. 315 Rackouts and I felt week as hell but my back was fine. All this other accessory was awesome. My butt was sore for two days from the RLE's. I didn't do the row because I started feeling dizzy. Thursday was horrible. I was in bed all day and couldn't move other than to eat. Didn't know if it was ear infection or sickness but it sucked.
Friday:
Amrap Strict HSPU
30s rest
60s amrap Burpee pull ups
30s rest
90s AAR for calories
4 Minute rest x 3 sets
+
Amrap Feet elevated ring rows
30s rest
60s amrap burpees to 6" touch
30s rest
90s Ski for calories
4 Minute rest x 3 sets 
I did the first half and the dizzy feeling from the day before got really bad. Not sure if I came down with something but I could barely stand. It was bad. I went home a laid in a fetal position for hours then to eat and all the way into the next day. 
Saturday:
10 Minute AB For calories
+
30 Minute easy AB cool down
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
Saturday morning the dizzy was gone and I had a monster headache. Ultimately I took ibuprofen and decided to do the bike around 2:30. I got 157 cals. A long time ago when you first started training me I got a lot less so this was good for me. I kept my pace around 350 watts for the first 6 minutes and then started to increase the pace the last 4 minutes. I still had some left in the tank too. I could have done 375 I think for most of the 6 minutes. Next time! 
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Sunday, November 18, 2018

11/15/18 - 11/22/18

Friday:
5 Minute AB
20s Hard effort
40s rest
5 minute rest walking x 3 sets
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
+
20-30 Minute easy bike
My back was fine after the AB today. I kept the watts around 700 on the sprints and maintained that all 3 sets.
A1. Cool stuff you had me doing. Butt stuff! All was good to go. The A3 movement was a great stretch for my lower back.  I could feel it pulling the spot a little but I needed to open it up anyway.
Saturday:
A1. Seated DB Strict Press; 3 reps @30x1 + 4 reps at normal tempo rest 30s
A2. Ring Rows; 10 reps; rest as needed x 4 sets
B1. Hammer curls + bent over BB rows; 8 + 8; rest 15s
B2. Push Ups on band; 4-8 reps; rest as needed x 3 sets
**https://www.youtube.com/watch?v=hvSAOdHCXac** TRY to have the band lower than in the video
C1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed
C2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets
+
Every 60s for 8-10 sets:
5 CTB Pull Ups
3 Burpees
1 wall walk
I went to Milwaukee and dropped in the Sat partner WOD at Brew City CF. I went about 80% and it was three workouts with a 2 min rest between each and I partnered with a girl. 
1. 8 Min AMRAP (20 dubs, 5 burpee Box Jumps)
2 Min Rest
2. 8 Min AMRAP (10 AB Cals, 6 KB Snatch)
2 Min Rest
3. 8 Min AMRAP (10 Rowing Cals, 6 DB Push Press)
2 Min Rest
4. 8 Min AMRAP (Cindy)
Monday:
A1. Seated DB Strict Press; 3 reps @30x1 + 4 reps at normal tempo rest 30s
A2. Ring Rows; 10 reps; rest as needed x 4 sets
B1. Hammer curls + bent over BB rows; 8 + 8; rest 15s
B2. Push Ups on band; 4-8 reps; rest as needed x 3 sets
**https://www.youtube.com/watch?v=hvSAOdHCXac** TRY to have the band lower than in the video
C1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed
C2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets
+
A1. Unloaded jefferson curls; 3-5 reps; rest as needed
A2. Cat cows; 20 reps; rest as needed
A3. Deadbugs; 20 reps; rest as needed x 2 sets
+
Every 60s for 8-10 sets:
5 CTB Pull Ups
3 Burpees
1 wall walk+
A1,A2: 45lb DB's no issues and UB Ring rows
B1,B2,C1,C2: All accessory was solid today and felt great!
Finished all 10 sets of workout in 30 seconds or less
Tuesday:
3 Minute AB 75%
2 Minute easy AB
3 Minute AB 80%
2 Minute easy AB
3 Minute AB 85%
2 Minute easy AB x 3-4 sets by feel **Since we did 2 sets last week lets try to hit at least 3 this week**
I only did 2 sets of this bike work. I was limited on time but still had trouble hitting the full 3 minutes on last to %'s. Usually a minute or 30 sec was struggle bus on last minute of 3 minutes.
Wednesday:
35 Minute EMOM:
1st: 12 strict hspu
2nd: 45s AAR @ moderate pace
3rd: 12 Ring Rows
4th: 45s Ski @ moderat epace
5th: 15 Burpees
+
A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed
A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed
A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets
35 Min was tough as usual. Accessory went great! Feeling pretty good but did community partner WOD on Thurs and Fri. They were long workouts but no heavy weight or anything. I'm tired but my back is fine. I am taking the whole weekend off. I'm game to do whatever on Mon.
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Thursday, November 15, 2018

11/12/2018 - 11/19/2018

Monday:
A1. Incline BB Bench press @30x1; 6-8 reps; rest 20s **BB not DB this week**
A2. Bent over DB rows @30x1; 6-8 reps; rest 20s
A3. FLR on rings; 30s; rest 20s
A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3-5 sets by feel
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
**Skip if anything hurts your back**
Did not go heavy but all felt good. No pain after today'w work at all. I did give my back extra attention though. 
Tuesday:
2 Minute AB 75%
2 Minute easy AB
2 Minute AB 80%
2 Minute easy AB
2 Minute AB 85%
2 Minute easy AB x 3-4 sets by feel **Since we did 2 sets last week lets try to hit at least 3 this week**
I kept 62,63 RPM's all three at 75%
I kept 65,66 RPM's all three at 80%
I kept 69,70 RPM's all three at 85%
NO ISSUES
My back got super tight in the evening but I think it was because I was sitting and only on the left lower side. I just did some mobility and it was good. 
Wednesday:
30 Minute EMOM:
1st: 12 strict hspu
2nd: 45s AAR @ moderate pace
3rd: 12 Ring Rows
4th: 45s Ski @ moderat epace
5th: 15 Burpees
Almost perfect but I missed the HSPU's on last two sets by 2 reps. Arms were just spent. I broke up every set. I kept all runs around 11, or 12 MPH. Broke ring rows and no issues with burpees. Again, in the evening lower was a little sore but becoming less after each workout.
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Tuesday, November 6, 2018

11/5/2018 - 11/12/2018

Monday:
A1. Incline BB Bench press @30x1; 6-8 reps; rest 20s
A2. Bent over DB rows @30x1; 6-8 reps; rest 20s
A3. FLR on rings; 30s; rest 20s
A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3-4 sets by feel
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
**Skip if anything hurts your back**
I was really sore and moved very slowly through this stuff. Nothing really hurt while I was doing it but it all went well. I used 35's on the bench and 20's on the rows just because of how tight I was and sore.
Tuesday:
2 Minute AB 75%
2 Minute easy AB
2 Minute AB 80%
2 Minute easy AB
2 Minute AB 85%
2 Minute easy AB x 4-5 sets by feel
Was only able to do 2 sets because I got busy at the gym but most of my body is loosening back up. Only issue is a tight spot on lower left side above my left cheek. Likely my SI but it's purely muscle and is just really banged up. With what you gave me for tomorrow and Thurs being off I hope for it to dissipate. 
Wednesday:
30 Minute EMOM:
1st: 10 strict hspu
2nd: 45s AAR @ moderate pace
3rd: 10 Ring Rows
4th: 45s Ski @ moderat epace
5th: 12 Burpees
Broke HSPU's into 5's but no fails on anything. Kept myself at a good pace on AAR and Ski. 
Friday:
10 Minute AB:
30s 80%
30s rest
+
10 Minute Row:
30s 80%
30s rest
+
10 Minute Ski:
30s 80%
30s rest
+
Mobility
AB: I kept bike around 450 on the watts
Row: Consistent
Ski: Stayed above 1000 watts
Saturday:
A1. Seated Strict Press; 5 reps; rest 30s
A2. Ring Rows; 10-12 reps; rest as needed x 4 sets
B1. Trap 3 raises; 6-8 reps @ slow tempo; rest as needed
B2. DB Skull crushers; 10-12 reps; rest as needed x 3 sets
+
Every 75s for 10-12 sets:
5 CTB Pull Ups
3 Burpees
1 wall walk
A1,A2: Increasing DB's and did 45lbs twice
B1 & B2: stability was good and I felt strong.
No issues on Sets for metcon. UB C2b'S. 
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Monday, October 29, 2018

10/26/2018 - 11/3/2018

Friday:
A1. DB incline bench press @20x1; 8 reps; rest 30s
A2. Pendlay Rows @30x1; 8 reps; rest 30s
A3. Knees to elbows; 10-12 reps unbroken; rest as needed x  4 sets by feel
B. Deficit Strict HSPU; 2.5"; amrap (-1); active rest on AB for 2:30 minutes x 2 sets
+
Every 75s for 8-10 sets:
5 CTB Pull Ups
3 Burpees
1 wall walk
A1,A2,A3: 50lb bench press, 135lb rows, UB K2E
B: 9,9 on the Def Strict HSPU's
No issues on 10 sets of gymnastic work
Saturday:
A1. Double KB Front rack squat @3030; 5 reps; rest 30s
A2. Glute bridge @30X1; 8 reps; rest 90s x 5 sets
B1. Wall sit; 45s; rest 15s
B2. Hollow body rocks; 20 reps; rest as needed x 3 sets
+ 
300m Ski; rest 30s x 3 sets
Rest 5 minutes x 2-3 sets by feel
A1,A2: 53lb KB squats and glute work went well as a warm up for ski
Kept all ski in the same speed around 1:56 split time
Sunday: Rest
Monday:
60s amrap Clean and jerk 185lbs in singles 
60s rest
amrap (-2) Strict pull ups + 5-10 kipping after last strict pull up
60s rest 
2:30 Minute AB @ moderate effort **30s less so pace should increase slightly from last week**
~4 minute rest by feel x 4 sets
+
A1. Trap 3 raises @40x4; 6 reps; rest as needed
A2. Serratus punch both sides; 10 reps; rest as needed
A3. Farmer carry; 30s; rest as needed x 3 sets
I did 7 every round on the C&J's, 8 strict and 8 kipping pull ups every round, and kept my bike at 64 or 65 RPM's which is a little faster than last week.
All accessory went well as well!
Tuesday:
A. Sled sprint/push; 50ft; rest 2 minutes x 8 sets; rest 5 minutes btw sets 3/4
+
5 Minute amrap:
15 calorie Row
10 Burpees
2 Minute rest x 2-3 sets by feel
+
20 Minute easy ab as cool down

Wednesday:
A1. Front squat @30x1; 5 reps @ light/moderate loading; rest 30s
A2. Seated box jump; 5 reps; rest as needed x 3 sets
B1. DB Lunges; 12-18 alternating reps; rest 15s
B2. KB Front rack marching; 45s; rest 15s
B3. Seated sumo stance good mornings unloaded; 10 slow reps; rest as needed x 3 sets
+
Row 5 minutes for meters
3 minute rest actively on AB x 2 sets
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Friday, October 12, 2018

10/9/2018 - 10/17/2018

Tuesday:
Every 6 Minutes for 30 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
Went great! Sweat all the alcohol out and it wasn't easy with the heat. Perfect recovery workout. Used 100lb for cleans, and weighted vest with 20lb medball for run. Row was always around 1:51 and I always had about 90 sec of rest if not more.
Wednesday:
A1. Bench Press @30x1; 8 reps; rest as needed
A2. Bent over DB rows @30x1; 8 reps each side; rest as needed
A3. FLR on rings; 30s; rest as needed x 3 sets
+ 
Every 4-5 minutes by feel for 20 minutes: **Decide on going either every 4 or 5 minutes after set 1 and how long it takes you to recover**
10 DB Thrusters 45/hand
15 Calorie AB
10 pull ups
A1: 145,165,185 Wow, I am weak as fuck! lol, haven't done that in a while. On rows I did 30,40, and 50lbs. 
EMOM: I did every 4 minutes instead of 5 as it felt good to keep pushing the pace. UB Thrusters no issues and 1 min per bike. I did all kipping pull ups for fun.
Thursday: Rest
Complete rest! I would love to do the WAZ workouts Saturday somehow and Monday please. If possible. I want to submit and see where I fall. 
Friday:
10 Minute EMOM:
20 DU
1 Squat clean - start at 185lbs and build each minute
+
20 Minute amrap @ 75-80%:
5 Front squats @ highest weight from EMOM
10 Calorie AB
10 strict hspu
15 Calorie AB
**Use the AB as recovery so you can keep a sustainable pace throughout the 20 minutes
I had some trouble with a few dub sets due to new EVO rope but most were UB. I worked up to 275 on the Squat Cleans. 
On the AMRAP: Couldn't hit 275 for 5 times so I scaled weight to 265. 5+15 reps breaking all HSPU sets.

 Monday:
A. Strict ring muscle ups; 1 set amrap; rest 3 minutes x 2 sets
B. Strict Deficit HSPU 6-8"; built to a max deficit double for the day
+
Every 5 minutes for 20 minutes
5 TNG CJ 135lbs
10 AB calories
15 CTB Pull Ups
10 Calorie Ski
A. 2 reps on both sets of SMU's just because I couldn't hold the false grip or get it back after those 2 reps. I could have done more if I could hold the false.
B. 16" and probably could have done 18" but didn't want to push it.
EMOM 5Min: No issues here all sets between 2:30 and 2:40. Oh and my ankle was really sore on SUN but just sore no other issues. 
Tuesday:
4 Minute AB @ 85%
1 Minute rest x 4 sets
+
Mobility
Great recovery session hitting 60,57,58, and 56 cals on the bike
Wednesday:
A1. Back Squat @30x1; 3-5 reps; rest 10s
A2. DB Thrusters; 10 reps 50/hand; rest as needed x 3 sets
+
20 Minute EMOM:
1st: 8 Power snatch 95lbs
2nd: 100m AAR
3rd: 12 Box Jumps 24" - no rebounding
4th: 100m AAR
5th: 16 wallball
A1: 275 for 4 reps each time and no issues with the DB thrusters at 50lbs
EMOM: Really good EMOM, UB WB's, UB PSnatch and the runs were good as well. 
I tweaked something in my hamstring though high up towards my glute. I just think I was a little tight when I started this EMOM and somewhere it happened. Not on the run because I wasn't pushing it so I have no idea. 
Thursday: Rest
Really sore hamstring. Haven't done much but softly stretched it out during the day.
Friday:
TBD





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Saturday, September 29, 2018

9/28/2018 - 10/5/2018

Friday:
A1. Front squat @30x1; 4 reps; rest 20s
A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets
+
Every 4 minutes for 20 minutes:
5 Bar Muscle Ups
10 GHD sit ups
30s battle ropes or FLR on rings
A1. 235 all 4 sets and UB 50lb lunges 
EMOM 4 MIN: No issues all UB BMU's
Saturday:
Every 6 Minutes for 30 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
Went out last night for one of my staff's 50th birthday. Had some drinks and slept in until community WOD. Needed to sweat out the alcohol. My half of the partner WOD was a 400m run, 200m KB Goblet Carry, 100 Air squats that I did sets of 10 on, 75 Burpees all singles with partner, 50 cals on rower, 25 thrusters with 25lb DB's and ended with another 400m run, and 300m KB Goblet Carry. Remember, these were my halves. Felt good to almost vomit and get over the night. 

Monday:
A. Strict ring muscle ups; accumulate 12 reps for quality
B. Strict Deficit HSPU 6-8"; accumulate 15 reps for quality
+
Every 5 minutes for 30 minutes
10 Shoulder to overhead  145lbs
10 AB calories
12 CTB Pull Ups
12 Calorie Ski
A. No misses but realized these are much harder on longer straps. I have some that are short and some rings on long straps. Way different.
B. No issues here
EMOM: All times were 2:15-2:20 with a good amount of rest. All UB C2B"s.
Tuesday:
32 Minute EMOM:
1st: 20 Calorie Row
2nd: 15 Burpees
3rd: 10 toes to bar
4th: Rest
+
Mobility
EMOM: No issues except last row. I missed by 1 cal.
Wednesday:
A1. Back Squat @30x1; 3-5 reps; rest 10s
A2. DB Thrusters; 10 reps 50/hand; rest as needed x 4 sets
+
30 Minute EMOM:
1st: 8 Power clean and jerk 95lbs
2nd: 100m AAR
3rd: 12 Box Jumps 24" - no rebounding
4th: 100m AAR
5th: 16 wallball
A1. 265 for all 4 sets
A2. No issues on Thrusters
30 Min EMOM: All UB WB's. Kept first 3 rounds of AAR to 30 sec per round then it changed to 40 sec for last few sets.

Thursday: Rest
DID WZA 1,2, and 3 before I left for weekend

Friday:
Every 6 Minutes for 30 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
DID NOT DO but wouldn't mind doing on TUESDAY actually.
Saturday:
10 Minute EMOM:
20 DU
1 Squat clean - start at 185lbs and build each minute
+
20 Minute amrap @ 75-80%:
5 Front squats @ highest weight from EMOM
10 Calorie AB
10 strict hspu
15 Calorie AB
**Use the AB as recovery so you can keep a sustainable pace throughout the 20 minutes((
DID NOT DO
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Sunday, September 23, 2018

9/20/2018 - 9/27/2018

Friday:
A1. Front squat @30x1; 5 reps; rest 20s
A2. DB Front rack walking lunges; 16 reps; rest as needed x 4 sets
+
Every 5 minutes for 20 minutes:
amrap (-1) DB INCLINE Bench press 45-55/hand 
10 GHD sit ups
30s battle ropes or FLR on rings
A1. 165,195,215,235 and 50's on lunges. All felt solid! No issues other than tempo's getting heavy.
Saturday:
Every 7 Minutes for 35 Minutes
10 Burpee sandbag cleans **Light sandbag**
200m Sandbag run
400m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
Did all sandbag cleans with 100lb sandbag and ran with 100lb sandbag just not fast. Switching shoulders at 100m. Row stayed around 148-150 splits.
Carried 70lb KB's for farmer carrys and did bear crawls instead of bear hug. I wasn't having the best training session today due to stupid shit at the gym and interruption's. 
Monday:
A1. Back Squat @30x1; 4-6 reps; rest 10s
A2. DB Thrusters; 8 reps 50/hand; rest as needed x 4 sets
+
30 Minute EMOM:
1st: 10 Power snatch 75lbs
2nd: 100m AAR
3rd: 15 Wallball
4th: 100m AAR
5th: 10 Box Jumps 24" ***No Rebounding :P***
A1: 195, 225, 245, 265 all 6 reps
A2: No issues on Thrusters
EMOM: I started to walk on AAR last round. Back was just a little tight. Nothing major and no issues but needed to catch my breath and see if it was ok. Unbroken WB's with 25lbs which my have cause the back but all in all I was running well 12 to 13 KM/HR and runs were 30 seconds long.
Tuesday: 
28 Minute EMOM:
1st: 20 Calorie Row
2nd: 15 Burpees
3rd: 10 toes to bar
4th: Rest
+
Mobility
WOW! This was tough! Great workout though. I did come short on last two rounds of 20 cals and only got 18 or 19. Sadly but was still able to get UB T2B's.
Wednesday: 
A. Strict ring muscle ups; accumulate 10 reps for quality
B. Strict Deficit HSPU 4-6"; accumulate 15 reps for quality
+
5 Minute timer:
35 Shoulder to overhead 135lbs
35 CTB Pull Ups
remaining time amrap AB calories
5 minute rest
5 Minute timer:
30 Power snatch 115lbs
30 Ring push ups
Remaining time amrap AB calories
5 minute rest x 2 sets
A. Sooooooooooooo, All 10 Strict MU's EMOM with no misses! Pretty stoked about this is movement now. Thanks for programming it. Also glad a friend from another gym gave me a few cues. 
B. Perfect reps all singles
5 MIN S2O & CTB's= 7/7/7/5/5/4 then 10/10/8/7 then 15 cals on AB
5 MIN PSnatch & RPU's=Singles 3:08 then 10/10/4/3

 5 MIN S2O & CTB's=5/5/5/5/5/5/5 then 8/7/8/5/3 and fell 2 short of getting back to bike
5 MIN PSnatch & RPU's=Singles 3:27 then 10/10/5/3

 Thursday: Complete rest!

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Saturday, September 15, 2018

9/14/2018 - 9/15/2018

Friday:
Every 6 minutes for 24 minutes:
amrap (-1) DB INCLINE Bench press 45-55/hand 
10 GHD sit ups
30s battle ropes or FLR on rings
+
30s AB @ mod pace
30s rest
30s Single unders
30s rest
30s Row @ mod effort
30s rest x 6 sets
Body is feeling normal again. I used 50lb DB's and did 13 every set, I did GHD's and FLR on ring holds.
I kept my bike from 450-489 watts
I used a Zeus rope for singles and felt great
I pulled around 1200 on the rower
Saturday:
Every 7 Minutes for 35 Minutes
400m Run
500m Row
+
100m Farmer carry ***If this bothers bicep then skip**
100m Sandbag bear hug carry x 2-3 sets
I only did 5 sets because I was feeling dizzy. Not sure what was going on with myself but felt ok when I cooled down. I did the farmers carry no issues but was at the other gym so I didn't have a sandbag. I just did some core work on my own.  

 Monday:
A1. Back Squat @30x1; 6-8 reps; rest 10s
A2. DB Thrusters; 8 reps 50/hand; rest as needed x 3 sets
+
25 Minute EMOM:
1st: 10 Power snatch 75lbs
2nd: 100m AAR
3rd: 15 Wallball
4th: 100m AAR
5th: 10 Box Jumps 24"
A1: 225 tempos felt great!
A2: No issues with thruster's either
EMOM: Everything solid and I rebounded the box jumps.

Tuesday: 
30 Minute amrap @ 80%
20 Calorie AAR
20 Calorie Row
20 Calorie AB
+
Mobility
5 Rounds keeping a solid pace on AAR, 1000-1100 watts on rower.
Wednesday: 
A. Strict Deficit HSPU 4-6"; accumulate 15 reps for quality
B. Strict ring muscle ups; accumulate 10 reps for quality
+
5 Minute timer:
30 Shoulder to overhead 135lbs
30 Pull Ups
remaining time amrap burpees
5 minute rest
5 Minute timer:
30 Power cleans 135lbs
30 toes to bar
Remaining time amrap burpees

5 minute rest x 2 sets
A. No issues on HSPU's
B. 9 misses and then a coach from another gym dropped by and gave me some ques and I hit two in a row with only singles. I will send video but after all these years I think I got those finally.
5 Minute Timer:
I died on these sets! 
S2O & PU + 35 Burpees
PCLeans & T2B's 5 Burpees 
S2O & PU + 3 Burpees
PCLeans & T2B's 0 Burpees


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Thursday, August 30, 2018

8/27/2018 - 8/30/208

Monday: 
A. Ring Muscle Ups; 2 unbroken reps; rest 60s x 10 sets
B1. DB Clean and jerk 50/hand; 8 unbroken reps; rest 20s
B2. GHD Sit ups; 12 unbroken reps; rest 20s
B3. DB THrusters 35/hand; 10 unbroken reps; rest as needed x 4 sets
+
16-12-8 For time:
Burpee box jump overs
CTB Pull Ups
**Ring muscle up volume/skill work with some exposure to different combinations of movements we could see as well as getting some full squat muscle contractions in with a 'for time' type workout to get you back into the swing of those**
A. I mistakenly did 3's but NO ISSUES and smooth
B1,B2,B3: Muscle clean & Jerks is more like it because it's easier. No issues on GHD and thrusters.
METCON: 3:24 but Joey watched and said I should have gotten closer to 3. LOL! He said 5 sec before UB pull ups is too long. Bahahahah
Tuesday: 
Every 5 minutes for 25 minutes
200m Sandbag run
200m Run w/osandbag
10 Calorie AB
**Running work with the ankle - if it doesn't feel good on the ankle lets change it to rowing / ski**
No issues and felt good. NO ANKLE PAIN and I ran a cool down mile after at an 8 minute pace. Rested 5 min between
Wednesday: **Let me know how your back is doing before you do this...**
A. Power clean + Push Jerk; 1 + 2; rest 90s x 5 sets - build
B. Back Squat @21X1; 5 reps; rest as needed x 4 sets - build - need to feel out how the knee feels on full ROM squats for GG - if it still doesn't feel good just skip this and report back
C1. Wallball; 10-15 reps unbroken; rest 30s
C2. Legless rope climb; 1-2 reps; rest as needed x 4 sets
**Idea behind today is to get you used to push jerking moderate loading again since we've been doing a lot of strict pressing as well as start to build up some volume for knee flexion muscle contractions to help you get some endurance back in your legs**
A. 205,225x2, 235,245 No issues other than needed to be stronger in Jerk.
B. 185,205,235, 275 and only did 2 reps on 275. Felt some pressure and just to be safe I called it. 
C1,C2: Used a 25lb WB all UB and did 2/1/2/1 on rope climbs legless. A little rusty on rope. Felt heavy but no issues. 

Thursday: Sore from yesterday, plan to get a massage and ankle is fine. I am concerned about GG workout. My buddy is coached by Invictus and his coach told him to do a workout. John released that workout today but did not include weights but it's 70 thrusters at 135 from what my friend showed me. Maybe it's less weight because he is 35-39 but I doubt it. That's heavy and a lot! WTF
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