5/29/2018 - 6/7/2018

Tuesday:

Every 5 minutes for 30 minutes:

20 Calorie Row

15 Calorie AB

10 Calorie Ski

+

30 Minute AB @ Z2 pace

Just what I needed! 

Wednesday:

2 Rounds for time:

25 Burpee over erg 

25 calorie row

+

12 Minute EMOM:

1st: 5.5.5 strict hspu

2nd: 30s AB

+

12 Minute EMOM

1st:  3.3.3 Strict CTB Pull Ups **Go to kipping CTB if failing strict

2nd: 30s FLR on rings

+

12 Minute EMOM:

1st: 1.1.1 Ring Muscle Up

2nd: 30s Row

Burpee/Cal= 4:56 Felt pretty good and burned nicely!

12 MIN EMOM: Had a hard keeping strict. Maybe fatique from Murph. 

5,5,5 then 5,5,5 then 5,5,2 then 5,5,2 then 5,5,2 then 5,5,2 gassed out!

12 MIN EMOM: By mistake I did the first 3 sets regular butterfly C2B's but then last three sets all strict. It got tough by third set. 

12 MIN EMOM: No issues with MU's

**Hip feels good but still sore from Murph. I need that to pass to really see where it's at. Hope that makes sense.

Thursday: Rest

5/16/18 - 5/23/18

Wednesday: 

60s Ski Erg

60s rest

60s Sandbag over shoulder @ moderate weight (Not heavy - keep it moving steady)

60s rest

60s AB

60s rest

60s Burpee jumping pull ups

60s rest  x 4-5 sets by feel

+

20 Minute AB easy pace

Kept Ski over 1200 and got 20 Cals for 4 rounds
Kept 12 Sandbag tosses at 100lbs for 4 rounds
Kept 480-530 watts to get 15 Cals for 4 rounds
Kept 12 Burpee Pull Ups for 4 rounds

Thursday: Rest

Complete REST

Friday:

3 Minute AB warm up
2 Minute Dynamic Mobility x 3 sets
+
25FT Sled push/sprint @ moderate load; rest as needed x 3 sets
+
5 Minute AB:

30s @ high effort

30s easy

2 minute rest x 3 sets

+

20 Minute easy AB

Such a good warm up!
blue and green plate for sleds
Kept close to 600 watts + or - all sets
Good idea to not use hip or quads today

Saturday:

A. Push Press; 5, 3, 1; rest as needed btw sets; start 5's at 185-205 and then build from there

B1. Weighted pull ups; 3 reps; rest 15s

B2. Toes to bar; amrap (-1; NOT until failure); rest as needed x 3 sets

+

12 Minute amrap:

10 Power Snatch 135lbs

15 Calorie Row

10 HSPU

15 Calorie AB

+

6 Minute EMOM:

10 CTB Pull Ups

5 Burpees

**Both movements each minute**

+

mobility

A. 255 for 1 rep pretty easy
B1,B2, 20lb vest with 21 T2B's each round
AMRAP: 3 Complete rounds. Snatch was heavy. lol, singles
EMOM: UB C2B's and no issues with burpees. Each minute as just around 30 seconds

Sunday: Rest

5/11/18 - 5/15/18

Friday:

3 Minute AB warm up
2 Minute Dynamic Mobility x 4 sets
+
25FT Sled push/sprint @ moderate load
+
4 Minute AB:

30s @ high effort

30s easy

2 minute rest x 5 sets

AB: I kept the first 3 sets above or on 600 watts but dropped just below for the last 2 sets. I would still bounce back up to 600 but mostly just below it. 

Saturday:

A. Push Press; 5 reps; rest as needed x 4 sets - build

B1. Weighted pull ups; 5 reps; rest 15s

B2. Toes to bar; amrap; rest as needed x 3 sets

+

10 Minute amrap:

10 Deadlift 205lbs

15 Cal SKi

+

12 Minute EMOM

1st: 1 Round of 'strict' cindy

2nd: 15 Cal Row

+

10 Minute amrap:

10 HSPU

15 Calorie AB

+

6 Minute EMOM:

10 CTB Pull Ups

5 Burpees

**Both movements each minute**

A. 135, 165, 185, 205 
B1. 20lb weighted vest and 15,15,15, on T2B's. Was losing my grip really. I had more in me for sure. Using a different rig in another room because other room was being used. 
AMRAP: 6+3 and did all 5's on DL's. Ski stayed above 1000 cal/hr for first 3 or 4 rounds then dropped into the 900's for the rest.
EMOM: Kept pace but was right at 50 sec every time after Cindy and the row was right around 45 sec each minute.
AMRAP: 6+5 and broke HSPU's from the beginning. Did some 5/5 and some 4/3/3 throughout workout. Kept close to 325 or 300 on the Watts per round on bike. 
EMOM: Did not get to this one. Time ran out on me before next class. Hip is ok. Not 100 but ok.

Monday:

Every 5 Minutes for 30 Minutes

15 AB Calories

8 Strict HSPU

15 Ski Calories

8 CTB Pull Ups

+

24 Minute EMOM:

1st: 30s Shoulder taps in push up position

2nd: 30s AB @ moderate pace

3rd: 30s battle ropes

4th: 30s Row @ moderate pace

**Volume progression while your hip heals**

A. Every 5 Min for 30: 2:29, 2:30, 2:29, 2:31, 2:34, 2:31

EMOM: Went smooth as a recovery

Tuesday:

A. Muscle Snatch; build to a tough TNG Double in 10 mins 

B. Trap Bar RDL; 6-8 reps; rest as needed x 5 sets

C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 5 sets

+

21-15-9 For time:

Deadlift 225lbs

AB Calories

A. 180 for a double

B. 225, 275, 295x3 last sets felt good

C1,C2: Getting better at ST2B's, KB was fine as well

Metcon: 4:49 Broke all DL's 7,7,7/ 5,5,5/ 5,4 and Kept 359 watts or better on bike at all times. Hip was fine today but now that I'm not doing anything it's a little funny. It's not pain and hard to explain but I think I should give it a try and see how warm ups go?

Wednesday: **I don't want to prescribe squatting until we know how your hip is doing - email me Tuesday night - going to keep what you did last week in red for my records on what we may do depending on how you feel**

A. Back Squat @30x1; 5 reps; rest as needed x 4 sets **265 x 2 sets 295 x 2 sets**

B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed

B2. BB glute bridge @30x1; 8 reps; rest as needed

B3. 'B1' rest as needed x 4 sets

+

15 Minute EMOM:

1st: 16 Calorie Row

2nd: 15 Wallball 30lbs

3rd: rest

+

C1. Sorensen hold; 30s; rest as needed 

C2. Dead bugs; 20 alternating reps; rest as needed

C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets

5/7/18 - 5/14/18

Monday:

Every 5 Minutes for 25 Minutes

15 AB Calories

8 Strict HSPU

15 Ski Calories

10 pull ups

+

20 Minute EMOM:

1st: 30s Shoulder taps in push up position

2nd: 30s AB @ moderate pace

3rd: 30s battle ropes

4th: 30s Row @ moderate pace

1. 2:21, 2. 2:31, 3. 2:28, 4. 2:22, 5. 2:22
EMOM was good cool down however the ropes burned. Haven't done those in years

Tuesday:

A. Muscle Clean; build to a tough TNG Double in 10 mins **skip if bothers your hip**

B. Trap Bar RDL; 6-8 reps; rest as needed x 4 sets

C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 4 sets

+

10 Calorie Ski Erg

30s Farmer carry

60s rest x 5 sets

A. 92 kilos lol, didn't use lbs. 
B. 275lbs
C1,C2: Strict T2B's something clicked and they are getting better. 
5 Sets: Ski stayed above 1100 and did Farmer with 53lb KB's.

Wednesday: 

A. Back Squat @30x1; 5 reps; rest as needed x 4 sets **265 x 2 sets 295 x 2 sets**

B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed

B2. BB glute bridge @30x1; 8 reps; rest as needed

B3. 'B1' rest as needed x 4 sets

+

15 Minute EMOM:

1st: 16 Calorie Row

2nd: 15 Wallball 30lbs

3rd: rest

+

C1. Sorensen hold; 30s; rest as needed 

C2. Dead bugs; 20 alternating reps; rest as needed

C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets

A. 265 went well but the 295 was a little faster than tempo. I got through it though and with the hip thing who knows. I skipped the shrimp squats and moved to the EMOM. 
EMOM: No issues but broke 30's as it was heavy. haha

5/1/2018 - 5/8/2018

Tuesday:

A. Power Snatch + Hang Power snatch; build to a tough complex for the day in 10 minutes

B. Trap Bar RDL; 6-8 reps; rest as needed x 3 sets

C1. Strict Toes to bar; 6-8 reps; rest as needed
C2. KB Windmill; 8 reps each side @ lgiht weight; rest as needed x 3 sets

+

3 Minute Timer:

20 Power Snatch 135

Amrap Cals on row in remaining time

3 minute rest

2 Minute Timer:

30 HSPU

amrap Cal ski erg in remaining time

2 minute rest

1 Minute Timer:

10 Ring Muscle ups

amrap Cal AB in remaining time

A. Felt strong! Then, hit power for 205 no issues but lost the hang. Weak ass turnover for some reason. 
B. 225 because I don't often do these. I stood on a 2" block because I needed to be higher.
C1,C2: I hate STB's because I suck at them! Just saying and those KB Windmills were tough but I stretched things that don't get stretched so I'm gonna say that's a win. Used 18lbs on that. 
Had to break and do another session in the evening for metcon stuff. I did 3 sets of 5 relatively quick and then 2,2,1 on the snatches and got 26 cals on the rower. 11 cals on the ski erg and quit after 6 UB MU's. Honestly, my hand isn't healed but almost. I didn't want it to open back up. 

Wednesday: 

A. Back Squat @30x1; 5 reps; rest as needed x 4 sets

B1. Band assisted shrimp squat @30x1; 6 reps right side; rest as needed

B2. BB glute bridge @30x1; 8 reps; rest as needed

B3. 'B1' rest as needed x 3 sets

+

15 Minute EMOM:

1st: 15 Calorie Row

2nd: 12 Thrusters 95lbs

3rd: rest

+

C1. Sorensen hold; 30s; rest as needed 

C2. Dead bugs; 20 alternating reps; rest as needed

C3. Wall sit w/medball btw knees; 30s; rest as needed x 3 sets

A. Felt Strong but also felt like I had a pulled hamstring only to realize I was just sore as fuck from the Trap bar RDL's yesterday. I hit 205, 235, 265, and 295 on the tempo Squats. Shrimp squats were amazing! Never done those before. 
EMOM: All rowing was above 1500 watts, UB Thrusters all reps under 29 seconds. 
Accessory was good as well. Just what I needed for a cool down. 
Friday:

3 Minute AB warm up
2 Minute Dynamic Mobility x 4 sets
+
15s Row @ 95-100% rest 2 minutes x 5 sets
+
AD 4 minutes, increase output each minute by feel

rest 60s x 5 sets

This felt great today! I needed some movement work for sure. I played it safe on bike and although I should have went by feel I set some RPM numbers. Started at 54 for first set each minute going up 2 RPM's each minute. Then, each set starting 2 RPM's higher than previous and repeating the increase.

Saturday:

A. Squat Clean + Front Squat; 1 + 2; rest as needed x 4 sets - build each set

B. Hip Thrusts; 6-8 reps; rest as needed x 4 sets

+

10 Minute amrap:

10 HSPU

15 Cal SKi

+

10 Minute EMOM

1st: 1 Round of 'strict' cindy

2nd: 15 Cal Row

+

10 Minute amrap:

10 Deadlift 185lbs

15 Calorie AB

+

Mobility

A. When I started to warm up my right hip flexor just didn't want to cooperate. It just felt weird and I wasn't comfortable. It was super tight and it was effecting my quad so I didn't do the weightlifting.
B. These were good, I just used for glute activation. 
10 Min AMRAP: 5 rounds + 10 HSPU's, all ski above 1000 cal/hr
10 Min EMOM: No issues and row stayed above 1500 watts and squats didn't hurt at all.
10 Min AMRAP: Didn't do because of my hip but maybe could have. Just wasn't sure. I did 50 sandbag tosses at 100lbs instead. Hip was fine on those. I did a toss every 30 seconds or so.
Sunday:
My hip doesn't hurt today but when I was doing some mobility I could tell my quad was super tight from whatever it was.