3/2/18 - 3/12/18

Friday:

Thorough warm up - suggestions:

Samspon stretch (Hip flexors)

Lax ball in lat (OH positioning)

Row @ high effort (CNS)

etc

+

18.1

20 Minute amrap:

8 Toes to bar

10 DB CJ (5/arm) 50/35

14 Row Calories

+

10 Minute Z1 Bike

5 Minute locomotion/dynamic mobility (cossak squats / lateral lunges / ostrich walk/ horse walk / rocks to straddle / bear crawl / sampson stretch / spider man walk / hawaiin squats / etc) x 2-3sets

+

Shoulder/hip/hamstring mobility if time

Saturday:

A. Back Squat; build to a moderate triple for the day

B. Seated Box Jumps; 20 reps for quality

C1. Bent over BB Rows @30x1; 8 light-moderate reps; rest as needed

C2. FLR on rings; 30s; rest as needed x 4 sets

+

21 Minute EMOM:

1st: 10 Burpees

2nd: 15 Wallball or 50 DU if shoulders are sore from 18.1

3rd: 45s AB @ easy pace

+

Mobility

Sunday: Rest

Monday:

18.1 Re-Do

+

30 Minute Z1 AB - get off every 3 minutes and hit 1 snatch @ 70-80%

Friday:

18.2

+

10 Minute EMOM:

1 Clean @ 80% of max weight hit on 18.2

30 Double Unders

+

10 Sets

30s @ 85%

60s easy

Right into

15 Minute easy AB

Saturday:

A. Push Press; 5, 5, 3, 3; build from 5 to 3; rest 2:30-3:00 btw sets

B1. Weighted pull up; 5 reps; rest 30s

B2. HS walk; 50 ft; rest 30s

B3. Knee tuck front lever; 30s; rest 2:30 x 3 sets

+

30 Minute EMOM:

1st: 4 Ring Muscle ups

2nd: 40s Row @ moderate pace

3rd: 8 2.5" Deficit HSPU

4th: 40s AB @ moderate pace

5th: 12 CTB Pull Ups

+

Mobility

Sunday: Rest

Monday:

18.2 Redo

+

16 Minute EMOM:

1st: 15 AB Calories

2nd: AMRAP Squat clean thrusters 135 in singles

3rd: rest

4th: rest

**Yes you're resting 2 minutes in a row for 4 sets of work**

+

20 Minute easy AB/Flush

Tuesday: TBD

3/19/18 - 3/26/18

Monday:

18.4 Re-do

+

5 Rounds for time:

15 Burpees

50 DU

+

1 Minute Row

1 Minute AB

1 Minute shuttle run x 4 sets **cool down pace**

I did the redo and got 129 and should have gotten more. After having a legit Diane time and strong start at the 315 for sets of 3's until 2's then 1's, I stumbled a bit on HS Walks and then ended on the set of 15. I think this workout will be the workout I look back on and wish I had done better. I was on pace to maybe finish the 15's and who knows what else after that. 

My arms and shoulders were really dead, I could barely do burpees and kept tripping up on Dubs. This workout took me 10:58 but I was literally doing sets of 10-15 on Dubs the last three rounds. 

Tuesday:

A. Front Squat; 1 rep @ 75%; rest 60s x 5 sets

B1. Pendlay Rows @30x1; 6 reps @ light load; rest as needed

B2. Seated box jumps; 5 reps; rest as needed x 4 sets

C1. Up facing chinese plank; 30s; rest as needed

C2. Down facing chinese plank; 30s; rest as needed x 4 sets

+

21 Minute EMOM:

1st: 8 Thrusters 105

2nd: 10 CTB Pull Ups

3rd: 12 Calorie Ski or AB

A. 245 No issues
B1,B2: 95lbs and 30" seated box jumps
C1,C2: Chinese planks were great
EMOM: UB Thrusters, UB C2B's 18-23 seconds, Ski 32-44 seconds

Wednesday:

AB;

8s @ high effort

1:52 rest x 4 sets

+

150m Row @ high effort

1:30 AB @ moderate effort

2:30 AB @ easy effort x 5 sets

+

20 Minute AB @ Z2

I am really sore today from yesterday. I am sure this will go well as it's really just recovery work. I'm ready for the last workout! 

Thursday: Rest 

Friday:

18.5 + TBD

3/12/18 - 3/19/18

Monday:

18.3 Redo

+

15 Minute EMOM:

1st: 20 Calorie AB

2nd: Strict HSPU AMRAP open standard

3rd: Rest

+

20 Minute AB Easy

18.3: Got back to Dubs again but did not best my score today

EMOM: 20,19,18,17,17 on Cals and 15,15,11,11,10

Tuesday:

A1. Thruster from rack - heavy; 1.1.1; rest 20s/20s

A2. Thruster from Floor; 10 reps @ 95lbs; rest 3 minutes x 3 sets

B1. KB RDL @30x1; 8-10 reps; rest as needed

B2. Wall sit w/light ball btw legs; 30s; rest as needed

B3. Side plank rotations; 10-12 reps each side; rest as needed x 3 sets

+

15 Unbroken Wallball

15 Calorie Row

60s rest x 5 sets

+

10 Deadlift 225

15 Calorie AB

60s rest x 5 sets

+

C1. Sorensen hold; 30s; rest as needed

C2. HB Rocks; 30s; rest as needed x 3 sets

Thruster from rack: 165,175,185 and UB reps from the floor

B1,B2,B3: All accessory went great! 

UB WB's, and every set was just around 1:15 or so.

DID NOT HAVE TIME TO DO DL'S today. :(

Wednesday:

15s AB @ 95%

2 Minute rest

30s Row @ 95%

3 Minute Rest

45s AB @ 95%

4 minute rest x 3 sets

+

30 Minute AB @ easy pace - every 5 Minutes get off and complete 10 unbroken CTB Pull Ups - start at the 5:00 mark and end at the 30:00 mark

Thursday: Rest

Friday:

18.4 

+

TBD

3/5/18 - 3/12/18

Tuesday:

A. Push Press; 2 reps every 30s- start at 135 and add weight every 60s x 8 minutes

B1. Hip Bridge single arm DB Press; 8 reps @30x1; rest as needed

B2. Double DB Elbow out rows @30x1; 8 reps; rest as needed

B3. 'B1' other side; rest as needed x 3 sets

+

8 Minute EMOM:

3 Ring Muscle ups 

2 minute rest

5 Minute amrap:

10 HSPU

10 Calorie AB

2 minute rest

8 Minute EMOM:

2 Bar Muscle Ups  + 4 CTB Pull Ups

+

C1. Behind the neck press banded pull aparts; 30s of movement; rest as needed

C2. Hollow body banded pull overs; 30s of movement; rest as needed

C3. KB Plank Pull throughs; 30s of movmeent; rest as needed x 3 sets

A. 185lbs my arm was a bit sore from clean redo in the bicep and elbow. 

B1,B2,B3: Went great. just took my time with it. 

EMOM: UB no issues on MU's

AMRAP: 4+ 15 reps. I went out a little hard first round. I should have gotten 5+

EMOM: UB no issues other than being dead tired

C1,C2,C3: Accessory was really good. I needed it.

Wednesday: 

AB;

10s @ 98% - feel power but don't create neural fatigue

Rest 2:20 x 5 sets

+

For time:

125 Calorie AB

**EMOM 4 burpees - start with burpees**

+

20 Minute amrap:

10 Unbroken Thrusters 95

20 Calorie AB @ 80%

25 Unbroken DU - Sub 10 box jump overs for this if it bothers your ankle

20 Calorie AB @ 80%

AB: All over 1000 watts

AB FOR TIME: 10:44 and kept every bike minute over 330 watts

AMRAP: 4+ 12 reps all UB Thrusters, I did trip once on DUBS but my 80% on bike was always between 250-284 watts.

Thursday: Rest

Friday: 

18.3 + TBD