1/28/18 - 2/1/18

Monday: 

10 Minute AB - ramp up from 150W to 300W

+

3 Min AB @ 365W

2 Min AB @ 265W

1 Min AB @ 200W

3 Minute walk/ rest x 3 sets

+

25 Minute AB Easy

+

Mobility

AB was 207 watts for warm up

1st set: Kept all numbers and felt good

2nd set: Kept 3 min and held 2 min but fell off during the 2 min for just a bit and did fine 1 min

3rd set: Kept 3 min but was tough then fell off pace first 30 sec of 2 min then got it on track for rest of 2 min and the 1 min

AB 25 Min: Good

Tuesday:

A. Power Snatch; 1.1.1; rest 15s / 3 minutes x 3 sets - build each set

+

Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**

15s rest

10 Burpee to 6" touch

15s rest

12 toes to bar

50s rest x 4 sets

+

Unbroken Bar muscle up amrap (-3) **off the bar when you have 3 reps left in you**

15s rest

10 burpee to 6" touch

15s rest

12 toes to bar

50s rest x 4 sets

+

B1. Trap 3 raises @4040; 6 reps; rest as needed

B2. Banded face pulls @2222; 8 reps; rest as needed

B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets
P Snatch: 185x3, 205x3, 205x3

Strict HSPU's: 11,11,10,9 with UB T2B's

Strict Bar MU's: 6,6,6,6 with UB T2B's but last set was a grind on T2B's

Loved the accessory!

Wednesday:

20 Minute amrap:

20 DB Walking lunge 50/hand - open standard

20 Cal Row

20 DB Power Cleans 50/hand

20 Cal Row

20 Box Jump overs 24"

20 Cal Row

+

28 Minute EMOM:

1st: 15 KBS 55lbs

2nd: 12 OHS 115lbs

3rd: 10 CTB Pull Ups

4th: 60s AB @ easy pace as rest 

AMRAP: Much easier this time around on front rack lunges and broke up P Cleans. I almost got three rounds. 2+60

EMOM: UB KBS, All sets UB except for last two. Midline was done so I broke it up last two sets. UB C2B's until last two sets as well. I did kipping 2 sets of 5. I just thought I was gonna tear. 

GREAT WEEK! I AM SPENT!

1/22/18 - 1/29/18

Monday: 

10 Minute AB - ramp up from 150W to 300W

+

3 Min AB @ 350W

2 Min AB @ 265W

1 Min AB @ 200W

3 Minute walk/ rest x 3 sets

**Try not to rest during any of the 3 min sets this time**

+

20 Minute AB Easy

+

Mobility

Warm UP: Kept pace 207 watts
Kept all numbers on AB until third set. Had trouble with the 265. Just started to run out of energy. Legs were tired. 

Tuesday: 

A. Squat Clean + Push Jerk + Front Squat; 1 + 1 + 2; rest 2:30 - 3:00 x 3 sets - build to a tough complex for the day - careful on hip as always - NOT maximal

+

Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**

20s rest

10 Burpee to 6" touch

20s rest

12 toes to bar

60s rest x 4 sets

+

Unbroken Ring muscle up amrap (-3) **off the rings when you have 3 reps left in you**

20s rest

10 burpee to 6" touch

20s rest

12 toes to bar

60s rest x 4 sets

+

B1. Trap 3 raises @4040; 6 reps; rest as needed

B2. Banded face pulls @2222; 8 reps; rest as needed

B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets

A. 245 on the complex. Clean felt easy and front squat was easy. Catching 245 in the jerk was rough. Arms and shoulders weren't quite right from the weekend. Felt tight up top. Also, I don't know what happened by my traps were the sorest they have ever been lol. Not sure why I was clinching so tight up there this past weekend but I felt it. 
SHSPU: I did 10,10,9,9 again traps kept me from 12 reps each time but still had at least 3 in the tank. UB T2B's on all 4 sets.
RMU's: I did 5 every set with traps lol. UB T2B sets as well.
Accessory was awesome! Went light on Trap raises and only 26lbs on KB punch reps.

Wednesday:

12 Minute amrap:

20 DB walking lunges 50lbs **If these bother your hip AT ALL switch to DB front squats**

20 Row Calories

15 DB Clean and jerk 50lbs

15 Burpee Box Jump overs 24" - Practice new standard!

+

24 Minute EMOM:

1st: 15 Wallball 20lbs

2nd: 10 CTB Pull Ups

3rd: 5 TNG Power Clean 155lbs

4th: 60s AB @ easy pace as rest 

AMRAP: I changed up my breakfast today and my stomach wasn't right most of the day. It sucked during the workout as well. No excuses though I just wasn't moving well for some reason. THE LUNGES CRUSHED my hips and I just felt like I was in quick sand. ONLY 1+58 reps. I could not get 2 rounds and also C&J's with 50lbs were rough. Man, where have those been all my life? I like them but have to get better at those. Lunges set the tone though and they fatigued the shit out of me. Box Jump Overs were not bad even though my hips were gone. 
EMOM: UB WB's and felt great on the hip! UB C2B's even though I didn't feel smooth. TNG Power cleans were easy. Enjoyed this EMOM!

Thursday: Rest 

Hip flexor's are sore. Back is a little sore. Also, my elbows are tender. Nothing a day off won't help. 60 C2B's I think I earned a little soreness. Looking forward to Friday! I MAY BE TRAINING on SAT with JOE and SEAN these other two masters that I competed with at the comp. We will be heading to JOE's gym. Send me what you have but I may change it up if I go over there. Thanks

Friday: 

4 Minute Row - start at 2:05/500m and build each minute to 85% effort last minute - each set should be identical

1 Minute rest 

4 Minute AB - start at 250W and build each minute to 85% effort last minute - each set should be identical

1 Minute rest x 3 sets

+

25 Minute AB @ 200W

+

Mobility - specificaly hip flexor/hamstring

This went well and I kept all numbers I chose. Row was 2:05,2:00,1:55,1:50 and the AB was 250,275,300,325 and all the sets I stayed on the high end of the RPM's instead of the low end. Meaning a 25 watt increase is two RPM's and stayed on the upper RPM towards the next increase. Hope that makes sense.

Saturday:

A. Banded Box Squats; 3 reps @ 205 for speed; rest 90s x 8 sets

B1. RNT reverse lunges; 10 slow reps; rest as needed

B2. BB Glute Bridge @30x1; 8 reps; rest as needed

B3. 'B1' otherside; rest as needed x 4 sets

+

For time:

21-18-15-12-9 Toes to bar

15 Burpees after each set - 'new' standard

+ Rest 5 Minutes

5 Minute EMOM:

1 Power Clean and jerk 185/205/225/235/245lbs by set **Just 1 rep each minute - but we're adding weight each minute.  Adjust weights as needed towards end if too fatigued - safety first**

+

Mobility

A. Box Squats were fun! Felt great going into T2B workout.
Metcon: 7:02 after I finished the set of 9 T2B's and 7:46 after the last 15 burpees to standard. I broke up every set on T2B's and it didn't slow my burpees. 
EMOM: Hitting 245 was slow but no issues anywhere else. Shoulders opened up more on the jerk as well this time around. 

Sunday: Rest

Complete rest today!

1/11/18 - 1/19/18

Friday:

A. Push Jerk + Front squat; 1 + 3; rest 2:30-3:00 x 4 sets - build to a tough complex for the day but be CAREFUL on hip

+

Unbroken Strict HSPU amrap (-3) **Come off the wall when you have 3 reps left in you**

20s rest

10 Burpee to 6" touch

20s rest

15 toes to bar

60s rest x 3 sets

+

Unbroken Ring muscle up amrap (-3) **off the rings when you have 3 reps left in you**

20s rest

10 burpee to 6" touch

20s rest

15 toes to bar

60s rest x 3 sets

+

B1. Trap 3 raises @4040; 6 reps; rest as needed

B2. Banded face pulls @2222; 8 reps; rest as needed

B3. bottoms up KB Serratus punch; 10 reps each side; rest as needed x 3 sets

A. 255 and it was tough. Never any issues with pain or thought of pain. I was definitely controlling my decent and aggressive bounce in the bottom but no pain.
SHSPU AMRAP: 12 all three sets and UB T2B's
RMU AMRAP: 6,5,5 on rings, and UB T2B's hahaha!!!
Ran out of time and didn't ge tthe trap work or delt work in here. Bummed!

Saturday: 

**Suggested subs in case back is still sore**

14 Minute amrap:

75 Wallball

60 cal row

45 DB Snatch 50lbs *must alternate each rep - if back is sore i'd go with KB S2O**

30 CTB Pull Ups

+
20 Minute EMOM:

1st: Power Snatch 1.1.1.1.1 - rest 8s btw reps 145lbs **If back is still sore change to box squats here**

2nd: 15 Row calories

3rd: Hang CJ 1.1.1.1.1 - rest 6-8s btw reps 145lbs **If back is still sore change to push press or push jerk from rack here**

4th: 10 AB calories

+

20 Minute Easy AB

AMRAP: 1+73 WB's and I have no idea what I got last time but didn't go ham here. Really just wanted to stay within myself and have a good run at this workout. Broke up WB's a bit with minimal rest like a second, kept row between 1100-1200, did 15's on the DB snatch, and 8,7,8,7 on C2B's. Then just gutted out whatever WB's I could do. At the end I took a knee so I could have gone harder. 
DID NOT GET TO 20MIN EMOM so I did community which had some lightweight DL's, Hang Cleans, and Push Jerks and a ton or rowing. 135 was the weight, teams of 3, so I didn't do anything crazy. 

Monday:

20 Minute EMOM:

1st: Power Snatch 1.1.1.1.1 - rest 8s btw reps 145lbs **If back is still sore change to box squats here**

2nd: 15 Row calories

3rd: Hang CJ 1.1.1.1.1 - rest 6-8s btw reps 145lbs **If back is still sore change to push press or push jerk from rack here**

4th: 10 AB calories

+

3 Min AB @ 350W

2 Min AB @ 250W

1 Min AB @ 200W

3 Minute walk/ rest x 3 sets

+

20 Minute Easy AB

EMOM: It was tough and my back started to light up a bit towards the end but hit all my numbers. My back was fine when I started. Thank god for the last 10 sec to transition to rower. Very clean movement.

BIKE: No issues but on the last set I rested for 10 sec twice on the 3 min AB. My hips were tired and I just didn't have juice in the tank.

Tuesday:

2015 Regional event 6 

16 Minute cap

5 Rounds for time:

25 Cal Row

16 CTB Pull Ups

9 Strict 2.5" Deficit HSPU - changed deficit a bit to keep you moving but also b/c as a master you won't need to do 4.5"

+

50 Double Unders

30s Rest

15 KBS 2pd

30s Rest

10 GHD Sit ups

60s Rest x 3 sets

**Should be smooth - more skill / movement exposure than anything else after the tester.  Imperative to keep hip and ankle healthy here so pay close attention and break up or skip what you need to, stay PAIN FREE**

REGIONAL EVENT: I did this in 2015 so I couldn't help myself and kept it regional standard on the HSPU's at 4.5". I completed this workout smoothly with no issues in 15:10 but could have pushed the pace. Did all row 1100-1300, C2B's 7,5,4 every round, and on the SHSPU's I did 3,3,3 x 3 rounds and 4,3,2 x 2 rounds.

MIDLINE: UB Dubs, and no issues with hip on KBS or GHD's.

A. Clean Pulls; 1.1.1; rest 10s / 3 minutes x 4 sets - Ensure no back pain (feedback from Monday)

B1. Lateral box step ups right leg @41A1; 8 reps; rest as needed

B2. Monster band walking / banded marching; 30-45s; rest as needed

B3. 'C1' other leg; rest as needed x 3 sets

+

9 DB Thrusters 50/hand

12 Burpees to plate

15 Calorie AB

90s Rest x 5 sets

+

Accessory:

45s Glute bridge hold with 8-10lb ball btw knees (squeeze)

10-15 slow fire hydrants each side

60s 90/90 stretch each side https://www.youtube.com/watch?v=dGVBm19BFpE x

Rest as needed btw movements x 3 sets

A. 255, 275, 295 with STRAPS though

B1,B2,B3: All good on the Step ups and monster walks

SET WORK: DB's were all good and felt strong in the squat. Was a little winded on the burpees but kept 300-350 watts on all bike cals.

Accessory WORK: Was great because my body needs it and the rest day today!

1/5/18 - 1/12/18

So with you being that sick we don't want to do anything that is very intense.  I'm going to cut down the sets on Wednesdays training as it shouldn't a big 'breather' so should be ok in general.  Going to have you mainly move on both days with Saturday being a little more intense but not much moreso.  Hopefully you've kicked this thing on Monday and we can start with the DB event for the comp.

Friday:

A1. Deadlift; 8 unbroken reps @255lbs; rest 30s

A2. Wallball; 20 unbroken reps; rest 2 minutes x 4 sets

B1. Toes to bar; 10-15 reps; rest 15s

B2. Sorensen hold; 20-30s; rest 15s

B3. FLR on rings; 30s; rest 2 minutes x 4 sets

+

25 Minute Easy Bike

+

Mobility

A1,A2: UB no issues and felt strong
B1,B2,B3: Surprised myself with UB T2B's, Holds and Ring holds were good to go.

Saturday:

A. Push Jerk + Split jerk; 2 + 2; rest as needed x 5 sets - build if you'd like but be CAREFUL with hip.  I'm making this a complex with push jerk to roadblock your weight so we can see how split jerking feels on your hip - if it hurts just do push jerks (3 reps) and don't split.

B1. Half Kneeling bottoms up KB Press; 8 slow reps; rest as needed

B2. Pull ups; 15 reps unbroken; rest as needed

B3. 'B1' other side; rest as needed x 4 sets

+

Row 60s @ 1200 cal/hour

2 Minute Bike ~200-250W x 5 sets

+

Mobility

A. 225 and everything felt good. 225 Felt heavy but it should feel that way lol. 

B1,B2,B3: 26lb KB on KB press, UB Pull Ups

DID NOT DO ROW TODAY, felt pretty drained and coughing isn't gone. It's getting better though. I'm taking a lot of stuff. Inhaler & Antibiotics are helping.
Monday:

A. Front Squat; 5 reps @30x1; rest as needed x 4 sets - start at 205 and build if you're comfortable

B. Glute Bridge; 6-8 reps @3030; rest as needed x 3 sets - careful on hip on this one

C. DB 2-arm Neutral Grip Split Jerk Stance Pres; 6 reps @21x1; rest 90sec x 3 sets

+

For time:

10-8-6-4-2 Strict  HSPU

12 KBS 2pd after each set

Rest 10 min

15-12-9-6-3

CTB Pull Ups

30-24-18-12-6

Wallball

I did the qualifier and got 4:25 and it wasn't easy by no means but got through it.
A. 205,215,225,235 and it wasn't easy. Legs getting back though.
B. 115 Glutes and I took my time
C. 40lb Neutral and getting more stable
METCON:
3:08 HSPU and 5:42 on the CTB portion. All UB C2B's and broke up the WB's. Chest was on fire for everything today but coughing wasn't as bad.

Tuesday:

Row; 18 min, increasing pace every 3min (2:08 / 2:04 / 2:00 / 1:54 / 1:50 / 1:46)

Rest 2 Minutes

+

30 Minute AB Z2 effort

By the time 1PM hit I was sore as shit but did some mobility and got warm to row. I had 1 minute left in the 1:50 time slot and fell off pace. Just gave up a little because I was winded. Felt great up to that point though.
I did about 16 min on bike between 200-250 and then started to get woozy lol. I slowed down for about 5 minutes and then finished the rest at 200 or so the whole time. 

Wednesday:

A. Muscle Clean; build to a tough double w/reset

B. Snatch Grip Deadlift; 3 reps; rest as needed x 4 sets - use straps if necessary

+

10 Minute Amrap @ 85%:

10 Power Snatches 95lbs

30 Double Unders

15 Calorie AB

+

10 Minute amrap @ 85%:

20 Alternating DB snatches 50lbs

10 Box Jumps - step down 24"

15 Calorie AB

+

20 Minute AB @ easy pace

A. 185 was all I had in me
B. I did increasing weight 225, 245, 265, 275 Snatch Deads with straps
1st AMRAP: 3 rounds plus 48 and focused on movement until last round. No pain from this stuff. Kept close to 300 on bike
2nd AMRAP: 3 rounds plus 11 DB Snatch. Went a little slower because I wanted to be good on Box every round. I did rebound by mistake. I wish I hadn't because I am sore from it actually as I write this. 
Did all 20 minutes of bike and an easy pace

1/1/18 - 1/7/18

Monday:

A1. Push Press + Split Jerk; 2 + 2 ; rest 20s - 175 for 2 sets, 185 for 2 sets

A2. Strict CTB + Kipping CTB Pull Ups; 3 + 10; rest 20s

A3. Ring Push Ups w/vest; 10 reps; rest as needed x 4 sets 

B1. Goblet Squat @31x1; 12 reps; rest as needed

B2. Good mornings @30x1; 8 reps - keep this light; rest as needed

B3. Wall sit w/medball squeeze; 35s; rest as needed x 5 sets

+

12 Minute EMOM:

2 TNG Squat Cleans + 1 Front Squat 155lbs

2 Ring Muscle ups + 1 Ring Dip

**BOTH movements each minute**

+

Accumulate 4 minutes of banded marching or monster band walks

A1,A2,A3: No issues or pain in my hip. Stability was solid on all movements. Gymnastics felt really good as well. 
B1,B2,B3: All felt really good and only did 95lbs for Good Mornings with slow tempo felt great!
EMOM: All minutes were completed in about 35 seconds each round
Banded Marching burned 

Tuesday:

3min AD @ ~300W / Row @ 1000-1100 Cal/hr (Alternate each set so 3 sets of bike 2 sets of row)

2min AMRAP @ 80% sustainable pace

8 Burpees

8 Box Jumps 24" OR 20 double unders (Just like the AD / Row i want you to alternate the movement each amrap.  When you bike do Box jumps, when you row do double unders)

1:30 Rest x 5 sets

+

20 Banded Clam shells right

60s Glute Bridge hold

20 Banded clam shells left x 2-3 sets - rest as needed btw movements/sets

+

25 Minute AB @ cool down / easy pace

AMRAP WORK: I did DU's every set. 1. 2+12, 2. 2+8, 3. 2+21, 4. 2+8, 5. 2+12 Only broke on last two sets of dubs. Was tired and my shoe came untied. 
Recover and core was exactly what I needed after that workout.

Wednsday:

A1. Deadlift; 8 unbroken reps @255lbs; rest 30s

A2. Wallball; 20 unbroken reps; rest 2 minutes x 5 sets

B1. Toes to bar; 10-15 reps; rest 15s

B2. Neutral grip (on rings) chin over hand/rings hold; 10-20s; rest 15s

B3. FLR on rings; 30s; rest 2 minutes x 4 sets

+

15 Calorie Ski Erg

16 Alternating DB Snatch 50lbs

60s Rest x 6 sets

+

Mobility

Thursday: Res