12/16/2018 - 12/20/2018

Monday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - Start at 225lbs and build by feel

B1. Russian step ups w/weight in offhand; 10 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 10 reps; rest as needed x 4-5 sets

+

14 Minute EMOM:

1st: 18 Calorie Row

2nd: 12 Double DB Squats 35-50lbs / hand

A. Increasing up to 275 for 3 paused 4 sets
B1,B2,B3: 50lb R step ups 

Tuesday:

1:30 Ski Erg

2:00 Easy AB as recovery x 3-4 sets by feel

+

1:00 box jumps - step down 24"

3:00 easy AB as recovery x 3-4 sets by feel

+

20-35 minute easy ab

I was good to go on the ski erg hitting 30,27,27,25

I lost count on

Wednesday:

60s amrap Power clean + Push Press 175lbs

60s rest

Burpee pull ups

60s rest

60s amrap row calories

3 Minute rest x 4 sets

+

A1. Hammer curls; 10-12 reps; rest as needed

A2. DB Skull crushers; 1 DB laying down; 10-12 reps; rest as needed

A3. Reverse flies; 10-12 reps; rest as needed  x 2-3 sets by feel

4 Sets Done:
10,10,10,10
12,12,12,12
27,25,23,23

Friday:

10 Minute EMOM:

1 Push Jerk - start at 185lbs and add weight every 2 sets

2 Strict CTB pull ups

+

20 Minute amrap:

4 CJ 155lbs

7 CTB Pull Ups

10 HSPU

13 Calorie AB

EMOM: 280 was my top set

AMRAP: Almost 8 rounds, Singles on 155, UB HSPU's and C2TB's

Saturday:

A. Pause Front Squat; 3, 3, 2, 2 reps; rest as needed btw sets **Start at 245lbs and build each set**

B1. DB Front rack walking lunges; 20 reps; rest 20s

B2. Alternating DB Snatch; 12 reps; rest 20s

B3. Box jumps - step down; 24"; 10 reps; rest as needed x 4-5 sets by feel

**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**

+

25 Calorie AB @ 400W

Rest 2:1 x 3-5 sets **If power drops call it early

A. 285 for two and it was tough! Felt good though with no pain.
B1,B2,B3: 60lb DB Lunges, Snatch and did 4 SETS!
AB: No issues on 4 SETS!

12/11/2018 - 12/14/2018

Monday:

A. Pause Front Squat; 3 reps; rest as needed  x 4-5 sets **Build to see how back goes**

B1. DB Front rack walking lunges; 20 reps; rest 30s

B2. Alternating DB Snatch; 12 reps; rest 30s

B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets

**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**

+

20 Calorie AB @ 400W

Rest 2:1 x 3-5 sets **If power drops call it early**

A. 255 all 5 sets

B1,B2,B3: 50lb front rack, 50lb DB Snatch and BJ's all good! No issues or pains and circuit work was awesome!

Tuesday:

Every 3 minutes for 8-10 sets

12 Calorie AB

12 Calorie Row

12 Burpee over rower

+

20-35 minute easy ab

More sore than I thought I would be but this was perfect to work it out. This was tough but hit all rounds around 2:20 a round and played with the pacing per round. Some fast on bike and some fast on burpees or all of the above.

Wednesday:

DB Incline bench press 50/hand amrap (-1)

60s rest

DB bench supported rows left side 50lbs - amrap (-1)

30s rest

DB bench supported rows righ tside 50lbs - match left side

60s rest

GHD Sit ups 10-20 reps

3-4 minute rest x 3-4 sets by feel

Great body building session but didn't keep track of reps. 
Friday:

10 Minute EMOM:

1 Push Press - start at 155-175lbs and add weight every 2 sets

2 Strict CTB pull ups

+

20 Minute amrap:

10 Pull Ups

12 Calorie AB

8 HSPU

12 Calorie AB

**This is to work you back into more circular mixed conditioning while maintaining strength beforehand.  I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**

EMOM: I started at 165,185,205,225, and 245 no issues with SCTB's.

AMRAP: Almost 8 rounds and UB pull ups and HSPU's. 

Saturday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - Start at 225lbs and build by feel

B1. Russian step ups w/weight in offhand; 10 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 10 reps; rest as needed x 4-5 sets

+

14 Minute EMOM:

1st: 18 Calorie Row

2nd: 12 Double DB Squats 35-50lbs / hand

DID NOT DO. I was in MKE on Friday night and didn't work out on Sat or Sun. Would like to do this Monday if possible?

12/6/2018 - 12/9/2018

Friday:

10 Minute EMOM:

1 Strict Press - start at 95-115lbs and add weight every 2 sets

2 Strict CTB pull ups

+

20 Minute amrap:

10 Ring Rows

12 Calorie AB

10 Push Ups

12 Calorie AB

**This is to work you back into more circular mixed conditioning while maintaining strength beforehand.  I've been using this approach with 2-3 other athletes and it's been working well so we will see if a similar approach works here.**

EMOM: Worked up to 180 and no issues with C2B's

AMRAP: 8 Rounds + 33 reps

Saturday:

A. Pause Front Squat; 3 reps; rest as needed  x 4-5 sets **Build to see how back goes**

B1. DB Front rack walking lunges; 20 reps; rest 30s

B2. Alternating DB Snatch; 12 reps; rest 30s

B3. Box jumps - step down; 24"; 10 reps; rest as needed x 3-4 sets

**Circuit to see how your back handles pseudo mixed work with a higher-ish posterior engagement**

+

20 Calorie AB @ 400W

Rest 2:1 x 3-5 sets **If power drops call it early**

Went to Milwaukee last night and dropped into partner WOD for Sat. It was 4 sets within a 10 min time frame with a partner. Basically, my half each round was 250m Row, 15 Push Press at 115, 75 dubs, and 15 T2B's X 4 ROUNDS. Good workout and nothing crazy. Back was fine etc.

12/3/18 - 12/6/18

Monday:

A1. BB Bench press @30x1; 4-6 reps; rest 20s

A2. Bent over DB rows @30x1; 6-8 reps; rest 20s

A3. FLR on rings; 35s; rest 20s

A4. Easy ski/row/ab depending which doesn't irritate back; 2 minutes; rest 3 minutes x 3 sets by feel

+

Amrap Feet elevated ring rows

30s rest

60s amrap burpees to 6" touch

30s rest

90s Ski for calories

4 Minute rest x 3 sets 

+

B1. Trap 3 raises @40x4; 6 reps; rest as needed

B2. Serratus punch both sides; 10 reps; rest as needed

B3. Farmer carry; 30s; rest as needed x 3 sets

**Skip if anything hurts your back*

A1,A2,A3,A4: 205 on the bench, 115 on the rows, rngs went well and mixed up the machnes.

I did 13-15 ring rows each set and 11-14 burpees each set. Lost track of ski each time.

Accessory went great! NO BACK PAIN TODAY

Tuesday:

AB, 60s for cals - just 1 set

+

All at easy pace:

2 Minute Row

2 Minute Ski

2 Minute ab x 3-5 sets by feel

+

A1. Single leg pollof press @3030; 8-10 reps each side; rest as needed

A2. DB Side bends - LIGHT; 10-12 reps each side; rest as needed

A3. quadruped knee to elbow; 10-20 alternating reps; rest as needed x 3 sets

+

20-30 Minute easy bike

36 Cals which felt weak. lol, everything else was awesome! Good conditioning. I am ready for lower back work.

Wednesday:

A. Pause Back Squat; 3 reps; rest as needed x 4-5 sets by feel - build to a moderate set

B1. Russian step ups w/weight in offhand; 10 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 10 reps; rest as needed x 3-4 sets

+

12 Minute EMOM:

1st: 18 Calorie Row

2nd: 20 Walking lunges

A. 255 paused squats and no issues. I felt strong through but took my time with every rep to insure quality. 

B1: Used 35lb DB's for russian step ups and B2: 115 RDL's was just fine to be back on track. 

EMOM: Went well with no issues.