7/30/2018 - 8/3/2018

Monday:

A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets - build

B. Strict Press; 2.2.2; rest 15s / 3 minutes x 4 sets - build

C1. Strict pull up + CTB pull up; 6 + amrap (-1); rest 30s

C2. Incline DB bench press; 8 reps; rest 30s

C3. Upright ring hold (top of dip); 20s; rest as needed x 3 sets

+

12 Minute EMOM:

1st: 8 Feet elevated ring rows

2nd: 10 Sand bag over shoulders

3rd: 8 Strict HSPU

4th: 10 sand bag over shoulders

A. 225, 245, 265, 275 

B. 115,135,155,165 but missed very last strict press

C1. No issues with strict and 16 on each AMRAP

C2. 60lb DB presses felt great

C3. No issues

Tuesday:

3 Minute AB

1 Minute rest

3 Minute Row

1 Minute rest

3 Minute Ski

1 Minute rest x 3 sets **sustainable / low % effort**

Kept above 300 watts on all AB 40-45 cals

Kept above 1100 watts on all Row 55-60 cals

Kept above 950 watts on all Ski 40-45 cals

Wednesday: TBD based on ankle - possible squatting at low loading but lets see how ankle is by this day.  Email / update blog tuesday afternoon :)

It's not WED but my ankle is what it is. I am wearing a wrap so no pain at all. It just needs some support to get the strength back. I plan to wear it each time I workout for the next week and see how it feels. It's all good.

Also, Beth changed my nutrition for training days. Pro 210, Fat 105, Carbs 345
Wednesday:

A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets - build

B1. Russian KBS 15 reps; rest 15s

B2. Hollow body rocks; 20 reps; rest 15s

B3. Sorensen Hold; 25s; rest as needed x 4 sets

+

10 Minute EMOM:

3 Deadlift 315lbs

3 Strict HSPU 2.5" Deficit

**Both movements each minute**

+

20 Minute easy AB

A. 185 all sets and get really good tempo squats

B1,B2,B3: Accessory was good!

EMOM: No issues all UB and strict was fast!

7/23/2018 - 7/30/2018

Monday:

4 minute amrap:

12-9-6

CJ 135lbs

Burpee pull ups

amrap Row cals in remaining time

4 minute rest x 2 sets

+

28 Minute EMOM:

1st: 3 Strict Press 135lbs + 2 wall walks

2nd: AB until you hit 900W (stop at 15s if you haven't hit it yet - ideally this is a 5-10s high power sprint)

3rd: 3 Bar muscle ups + 7 CTB Pull Ups

4th: AB until you hit 900W

1. All singles and I got into 1 rep into the 6's
2. I strung the first 9 of 12 UB, 2 then 1 on 9's and still ran out of time on the 1 rep of 6's. SOOOOOOO, same spot. Not sure how I was supposed to get back to the row??
28 Min EMOM: SOLID WORK! No issues

Tuesday:

4 Minutes 

35s AB

25s rest

3 Minutes rest x 3 sets

4 Minutes

35s Row

25s rest 

3 Minute rest x 3 sets

A. 550-600 Watts on all three sets
B. 720-745 meters all sets were around 1:38-1:42

Wednesday:

A. Back Squat; 6, 4, 2; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 53lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 4 sets

+

For time:

30-20-10 Calorie AB

15-10-5 Double DB clean 50/hand

+

10-20 minute AB Flush

A. 305 on the final 2 reps
B1,B2,B3: All good with the accessory work.
My ankle was hurting or sore after the squats so I did not do the metcon.

Thursday: Rest

Taking a complete rest day and my ankle is still sore or tender today. Taking some Ibuprofen just for inflammation if there is any. 

Friday:

A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets - build each set 

B1. Sled drag forward; 60s; rest 30s

B2. Sand bag bear hug; 30s; rest 30s

B3. Sled drag backward; 60s; rest 2-3 minutes x 4 sets

+

10 Sandbag over shoulder

10 Calorie ski

60s rest x 4 sets

A. 275,335,365,385 Felt good to lift heavy deads again
B1,B2,B3: 4 blues and a green and 150lb sandbag
I used 150lb bag because I felt 100 was too light. It took me 2 min for bags every around and about 45 sec on ski erg.

Saturday:

30-20-10

AB Calories

15-10-5

DB Clean and Jerks 50lbs

+

20 Minute EMOM:

1st: 10 Pull ups

2nd: 12 Calorie AB

3rd: 30s Hollow body hold

4th: 12 Calorie AB

+

30 Minute flush AB

Metcon: 4:48 all UB DB's. 

EMOM was solid. Hit all 12 cals. and pull ups felt smooth. 

7/16/18 - 7/23/18

Monday:

A. Back Squat; 7, 7, 5, 5; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 6 sets

+

10 DB Cleans 50/hand

10 AB Calories

60s rest x 5 sets

+

10-20 minute AB Flush

A. 235, 255, 275, 285

B1,B2,B3: Again, I want no part of the 70lb KB Snatch. I get to about the middle of second set and feel like I may hurt myself so I dropped down to 53lb.

5 SETS: Wow burner!

Tuesday:

1 Minute burpee Bar muscle ups

2 Minute AB calories 

1 Minute burpee pull ups

2 Minute Row calories

5 minute rest x 2 sets

+

20 Minute amrap:

2 Rope climbs

100m Run

6 strict hspu

200m run

8 sandbags over shoulder

400m Run

**If this is going to bother your ankle lets do 1 legless rope climb and then 1.5x distances for row vs run**

8 BMUS, 32 AB CALS, 8 PU, 37 CALS

8 BMUS, 30 AB CALS, 8 PU, 29 CALS

Weds: Rest

Thursday: W/ michelle

12 minute swim, then biked at a good pace and ran the two miles. Total time was 1:04.
Did the workout at a moderate pace 3 rounds of 30 dubs and 10 OVHS at 135 (2:55) was my time. Rested 3 minutes and did the BMU workout and sled push at 290lbs. I took my time but did do the 3 sets of BMU's Unbroken. Then worked up to 205 on snatch. I was too tired. I decided not to go any higher. 

Friday:

4 Minutes 

35s AB

25s rest

4 Minutes rest x 3 sets

4 Minutes

35s Row

25s rest 

4 Minute rest x 3 sets

Great! I was able to keep high 500's for all AB and row was still very strong as well.

Saturday:

A. Power clean + squat clean; 2 + 1; rest as needed x 4 sets

B. Push Press + Push Jerk; 3 + 4; rest as needed  x 5 sets

C1. Knee tuck front lever; 10-20s; rest as needed

C2. DB bench Press; 8-10 reps; rest as needed 

C3. KB Plank pull throughs; 30s of movement; rest as needed x 5 sets

+

2 Minute amrap:

15 HSPU

15 Pull Ups

2 minute rest x 3 sets

A. 215,235,255, 270 and had to pause in the bottom then stand up. Couldn't bounce out just because I feel unstable still in the bottom but getting there.
B. I did 135 for the first two sets then went 155, 175, 180.
AMRAP: 2+5 first round and then 2 Rounds the remaining two rounds. I broke up HSPU's the last two rounds. 

7/6/2018 - 7/12/2018

Friday:

5 Minute timer:

3 Rounds of:

3 Power clean 185

2 Front squat  185

1 jerk 185

Remaining time row for calories

5 minute rest x 2 sets

+

20 Minute EMOM:

1st: 5 Strict + 10 Kipping HSPU

2nd: AB until you hit 900W (stop at 15s if you haven't hit it yet - ideally this is a 5-10s high power sprint)

3rd: 3 Bar muscle ups + 7 CTB Pull Ups

4th: AB until you hit 900W

Rnd1: 2/1 on cleans and UB rest. Finished 3 rnds in 1:01 and got 75 cals on rower.
Rnd2: Singles on cleans and UB rest. Finished 3 rnds in 1:11 and got 59 cals on rower.
20 Min EMOM: UB HSPU's no issues, hit 900w every 5-9 seconds and UB on gymnastics.

Saturday:

A. Back Squat; 8, 8, 6, 6; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 4 sets

+

100m Single arm carry

200m sled drag

100m single arm carry

+

10-20 minute AB Flush

A. 185, 215, 245, 275 and although it was weird squatting because it's been a while. I think I am back!
Accessory went good but scaled KB down to 53lbs. I could do 70 but it was reckless. I ran out of time though. Couldn't do the single arm carry and sled drag. 

Sunday:

Rest

Monday:

A. Power clean + squat clean; 2 + 1; rest as needed x 3 sets

B. Push Press + Push Jerk; 3 + 4; rest as needed  x 4 sets

C1. Knee tuck front lever; 10-20s; rest as needed

C2. DB bench Press; 8-10 reps; rest as needed 

C3. KB Plank pull throughs; 30s of movement; rest as needed x 4 sets

+

For time:

20 Strict HSPU

30 DB Power cleans 50/hand

40 Calorie row

A. 185, 215, 235 Getting a little comfortable again with the BB.
B. 135, 155, 175, 195 Getting smoother but 195 did crash down on me a bit. Core was getting weak I guess.
C1, C2,C3: I held for 15 sec, did 50lb DB's, and 35lb pull throughs. Felt Great!
Metcon: 7:04 DB Cleans took just under 4 minutes.

Tuesday:

4 Minutes 

30s AB

30s rest

4 Minutes rest x 3 sets

4 Minutes

30s Row

30s rest 

4 Minute rest x 3 sets

No Numbers to pace so I did over 500 watts for all rounds on AB and 1500 on all sets of Row.

Wednesday:

A1. 1.25 Back Squat; 3 reps; rest as needed 

A2. Medball jump squats; 10-12 reps; rest 2-3 minutes x 4 sets

B1. Single leg counterbalanced hold (pistol hold); 15-20s; rest as needed

B2. Goblet cossak squat; 14 alternating reps; rest as needed

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

+
10 BB RDL's

60s Banded marching holding medball/plate

60s rest x 5 sets

A. 185, 205, 225, 245 and 30lb WB's on jumping squats. Bouncing felt funny because I haven't done it in a while but was smooth and clean on the bounce back.
B1,B2,B3: Tough but all good on the hip! Was careful the whole time. Held a 15lb plate.
Good work on accesory! Thanks

7/2/2018 - 7/9/2018

Monday:

4 Minute AB @315W

4 Minute amrap:

2 Ring Muscle Ups

5 Burpees

6 Toes to bar

5 Burpees

4 Minute rest x 4 sets

Hit 315-331 on all sets and my rounds and reps were 2+2, 2+2, 2+0, 1+19, 1+17

Tuesday:

A. Hang power clean + power clean; 1 + 2; rest as needed x 3 sets

B. Push Press + Push Jerk; 3 + 4; rest as needed  x 3 sets

C1. Knee tuck front lever; 10-20s; rest as needed

C2. Double DB OH walk; 30s; rest as needed 

C3. KB Plank pull throughs; 30s of movement; rest as needed x 3 sets

+

5 Minute timer:

3 Rounds of:

3 Power clean 185

2 Front squat  185

1 jerk 185

Remaining time row for calories

5 minute rest x 2 sets

A.185,205,225 on the complex
B. 135,165,185 on the complex
C1,C2,C3: Holds and KB (35) were tough.
RAN OUT OF TIME! I HOPE TO DO THIS NEXT WEEK!

Wednesday:

A. Back Squat; 8, 8, 6, 6; rest as needed btw sets

B1. BB RDL @30x1; 8 reps; rest 30s

B2. Alt KB snatch @ 70lbs; 10 reps; rest 30s

B3. Reverse Hyper; 12 reps; rest as needed x 4 sets

+

100m Single arm carry

200m sled drag

100m single arm carry

+

10-20 minute AB Flush

Desiree was not in town and with everything going on I needed to do community. I coached 7:30 and worked out 9:30am. We did Hotshots 19 and my time was 30:13. I tried to manage 5 minutes per round for 6 rounds but my runs were like 2:09 a round. I wish I could maintain a 1:48 or 1:50 but couldn't. No issues with hips or ankles really. 

6/26/2018 - 6/31/2018

Tuesday:

AB;

0.5 KM @ 60%

0.25KM @ 70%

0.25KM @ 80% x 10 sets

Screwed this up the first 2 rounds but got it right and it was exactly what I needed.

Wednesday: **Modify this if still feeling fatigued**

A1. Snatch Grip Deadlift; 2 reps w/reset; rest 30s

A2. Snatch Pull; 1.1.1; rest 15s / as needed x 5 sets 

B1. Strict Press; 2; rest 15s

B2. Push Press; 4 reps; rest as needed x 5 sets

C1. Hip Bridge Single arm bench press @30x1; 8 reps; rest as needed
C2. Bent knee front lever; amsap (max 20s); rest as needed

C3. 'C1' other side; rest as needed x 4 sets

D. Accumulate 34 Total TGU @ moderate weight (17/side anyway)

A1,A2: 275 on the SGDL's and 245 on the Snatch pulls with straps on pulls and it felt good. 

B1,B2: 160 on both and it was solid

C1,C2,C3: Used 50's on the first part and max 20 sec on lever work. 

D: Used a 35 for all TGU's and did 17 on each

Thursday: Rest

Friday: Probably a qualifier but this is next 'training day' so keeping it here for us

4 Minute AB @315W

4 Minute amrap:

2 Ring Muscle Ups

5 Burpees

6 Toes to bar

5 Burpees

4 Minute rest x 4 sets

GG#5: Went well, I did all MU's UB, sets of 4 on the 225, sets of 2 on the 315 and singles on 365. I felt weak but my time was still pretty good at 10:04. I was shooting for sub 10.
I did not have time to do anything extra and to be honest 365 blew my back up. I did mobility all night just to hope it didn't effect me on Sat for GG#6.
Saturday:
GG#6: I attacked this with confidence but was completely humbled after. I did 100 dubs then 50 dubs on first 150, I broke every 25ft for 75ft of walking lunges. Then got to thrusters around 3:30. It took me 6 sticken minutes to do the 50 thrusters. I then did the lunges same way and 30,30,30,60 on dubs to finish with a 12:57 time. NOT TO GOOD but I think I will still be in the top 10 with those scores. I have no intentions of doing either of these again unless something happens and I am close or bumped out of top 10. I put in some fake scores to mess with the leader board a bit. I did not have time to do any extra work again.  Just too busy so if you want to keep a log and still put it into the design for coming week that would be great! I realized quickly that I haven't done any front load squatting trying to finish those thrusters.