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

8/20/2018 - 8/26/2018

Monday:

A. Deadlift; Build to a tough triple with PERFECT mechanics - leave some in the tank here - not maximal

B1. Sled drag forward; 90s; rest 30s

B2. Sand bag bear hug; 45s; rest 30s

B3. Sled drag backward; 90s; rest 2-3 minutes x 3 sets

+

9-6-3 For time:

Paralette HSPU 8-12"

15 Calorie Row after each set

A. 405 and had more in the tank for sure

B1,B2,B3, No issues 

HSPU: It was fast but can't remember what. Just around 3 minutes I think.

Tuesday:

12 Minute Bike

+

11 Minute Row

+

10 Minute Ski

+

Mobility

Did the 12 minute Bike above 331 watts

Hurt my back on this. Pulled a muscle or tweaked something.

Actually did the ski with no issues. Try to figure that one out.

Wednesday:

A. Power Clean; Build to a tough single with perfect mechanics - leave some in the tank here - not maximal

B. Strict Press; 5, 4, 3; rest as needed btw sets

C1. Strict pull up + CTB pull up; 6 + 12; rest 30s

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

C3. Upright ring hold (top of dip); 25s; rest as needed x 3 sets

+

12 Minute EMOM:

1st: 10 Feet elevated ring rows

2nd: 15s L-Hang

3rd: 10 Ring Push Ups

4th: 12 sand bag over shoulders

A. 235 no issues with back

B. The second I tried to press it made me nervous because I felt some pressure so I stopped for the day. Skipped everything else.

Thursday: Rest

Complete rest due to back and it was really good. Needed the extra day!

Friday:

A. Box Squat (20"); 8, 6, 4 reps @30x1; rest as needed btw sets **Start set of 8 @ 285lbs and go from there**

B1. Russian KBS 18 reps; rest 15s

B2. Hollow body rocks; 25 reps; rest 15s

B3. Sorensen Hold; 30s; rest as needed x 3 sets

+

5-4-3-2-1 For time:

Deadlift 315lbs

Burpee over bar

+

20 Minute easy AB

A. No issues with 285,295, and after two reps at 305 I decided to stop. It just felt really heavy is all on my lower back. No pain or anything.

B1,B2,B3: All good stuff and no pain so I decided to do DL workout at a steady pace instead of pushing it.

DL WORKOUT: 1:16 was my time and no pain in my back so safe to say it was just a muscle.

Saturday:

15 Minute amrap @ 80%:

21 Calorie Row

21 CTB

15 Calorie Bike

15 HSPU

+

15 Mintue amrap @ 80%

18 AB Calories

15 Toes to bar

12 Calorie Row

9 Power Snatch 105lbs

+

20 Minute flush AB

On both of these I decided to get at least 3 rounds on each which I did and got some extra reps as well on the end. Broke up everything but kept a steady pace on all machines. Only did small sets for all movements. 

After the FLUSH, I went and played flag football ONLY ON DEFENSE to minimize running and my ankle was fine. I have been really stressed so it just felt good to do something else. 

I ALSO ran stadiums today like we talked about on SUNDAY. Nothing crazy but no ankle issues here either. 

8/13/2018 - 8/19/2018

Monday:

A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets *2 sets at 365 / 2 sets at 385**

B1. Sled drag forward; 70s; rest 30s

B2. Sand bag bear hug; 35s; rest 30s

B3. Sled drag backward; 70s; rest 2-3 minutes x 5 sets

+

6 Paralette HSPU (8-12")

12 Calorie ski

45s rest x 5 sets

A. No issues on DL's 

B1,B2,B3 Sled drags and bear hugs have been solid but this was less weight indoors due to rain. It was lighter weight but I was dragging on mats. 

HSPU work: All HSPU's were unbroken with good pace on Ski for each round. Most of the rounds less than a minute on Ski erg.

Tuesday:

4 Minute AB

1 Minute rest

4 Minute Row

1 Minute rest

4 Minute Ski

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

I was doing 45-50 on all AB at 250-300 watts

I was doing 65-70 cals at 1100

I was going 45-50 cals on Ski as well

Wednesday:

A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets **2 sets at 255 and 2 sets at 270**

B. Strict Press; 2.2.2; rest 15s / 3 minutes x 5 sets **3 sets at 140 and 2 sets at 150**

C1. Strict pull up + CTB pull up; 7 + amrap (-1); rest 30s

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

C3. Upright ring hold (top of dip); 25s; rest as needed x 4 sets

+

16 Minute EMOM:

1st: 10 Feet elevated ring rows

2nd: 10s L-Hang

3rd: 10 Ring Push Ups

4th: 10 sand bag over shoulders

A. PC was heavy but no misses. Form wasn't desirable but no pain with shitty form so that's a win.

B. Went great! No issues but on last set of 150 something tightened up in my shoulder and made me super nervous. I decided to call it for the day because it wasn't a good feeling. 

Thursday: Rest

Shoulder was super tight and something had occurred the day before but it didn't feel serious today so maybe just a tight muscle. 

Friday:

A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets **2 sets at 245lbs; build from there**

B1. Russian KBS 18 reps; rest 15s

B2. Hollow body rocks; 25 reps; rest 15s

B3. Sorensen Hold; 30s; rest as needed x 4 sets

+

10 Minute EMOM:

4 Deadlift 325lbs

4 Burpees

**Both movements each minute**

+

20 Minute easy AB

Shoulder was fine today with no issues!

A. 245x2 was good then 275, an 295 but did two sets of 4 on 295 because tempo was wearing my ass out!

EMOM: No issues, heart rate went up around round 8.

Saturday:

21 Calorie Row

18 CTB Pull Ups

15 HSPU

60s rest x 4 sets

+

15 AB Calories

12 Toes to bar

9 Power Snatch 105lbs

60s rest x 4 sets

+

30 Minute flush AB

No pain in shoulder at all! All sets were 2:18, THEN 2:20 for the next 3 sets

No issues here. Rode with a high watt rate and went UB on first 3 rounds of T2B's but it hurt me and had to break all barbells into 3's. 

8/6/2018 - 8/13/2018

Monday:

A. Deadlift; 2.2.2; rest 15s / 3 minutes x 4 sets - build each set **345/365/385/?? by set - go by feel on last set**

B1. Sled drag forward; 70s; rest 30s

B2. Sand bag bear hug; 35s; rest 30s

B3. Sled drag backward; 70s; rest 2-3 minutes x 4 sets

+

6 Sandbag over shoulder 150lbs

12 Calorie ski

45s rest x 5 sets

A. Hit 395 for the last three sets of 2 reps
B1,B2,B3: 5 x45lbs on the sled pulls on turf in the building. 150lb sand bag hold
5 Sets: Smooth with no issues. That 150 is a handful but all ski sets were 1ooo+ on the watts.

Tuesday:

3:30 Minute AB

1 Minute rest

3:30 Minute Row

1 Minute rest

3:30 Minute Ski

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

AB: Good recovery

Wednesday:

A. Power Clean; 1.1.1; rest 15s / 3minutes x 4 sets **2 sets at 245 and 2 sets at 265**

B. Strict Press; 2.2.2; rest 15s / 3 minutes x 4 sets **2 sets at 140 and 2 sets at 150**

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 4 sets

+

16 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. No issues with 245 and 265. The 265 wasn't too bad.
B. All good here with strict press and no fails
C1,C2,C3: All stricts and 18 on every round but the last one at 16 C2B's
EMOM: This got spicy in the end with 100lb sandbag. Had to break up the HSPU's. I was dead from C2B's.

Thursday: Rest

COMPLETE REST 

Friday:

A. Box Squat (20"); 8 reps @30x1; rest as needed x 4 sets **Start at 185lbs and build each set**

B1. Russian KBS 16 reps; rest 15s

B2. Hollow body rocks; 22 reps; rest 15s

B3. Sorensen Hold; 30s; rest as needed x 4 sets

+

10 Minute EMOM:

3 Deadlift 325lbs

3 burpee box jump overs 30"

**Both movements each minute**

+

20 Minute easy AB

A. 185, 215,245,265 All felt good!
B1,B2,B3 Core work was solid
EMOM: No issues or fails. Did not rebound

Saturday:

21 Calorie Row

18 CTB Pull Ups

15 HSPU

75s rest x 4 sets

+

15 AB Calories

12 Toes to bar

9 Power Snatch 105lbs

75s rest x 4 sets

+

30 Minute flush AB

4 SETS: Kept row above 1300, 9's all sets but the fourth where I did some 3's. All UB HSPU's
4 SETS: Kept AB around 400 or above, UB T2B's until fourth set as well and broke snatches on all. My hands were super sore from the 325 DL's otherwise I believe I could have done the same through all 4 sets.  My ankle is tender from the sandbags I think but it's wrapped until after GG moving forward anyway. It's only sore when I don't wear the wrap.