4/1/2019 - 4/8/2019

Monday:

A. Power Clean + Hang Power Clean + Push Jerk + Split jerk; 1 + 1 + 1 + 1; rest 90s x 6-8 sets **Build by feel**

B1. Pallof press lunges; 10-12 reps; rest as needed

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

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

+

20 Minute EMOM:

1st: 8 2.5" deficit Kipping HSPU

2nd: 10 CTB Pull ups

3rd: 12 Alternating DB snatch 50lbs

4th: 14 Calorie Ski

A. Started at 135 and ended at 245

B1,B2,B3: Did 135 Glute Bridges

EMOM: Unbroken everything no issues or pains

Tuesday:

Every 5 minutes for 25 minutes

25 Calorie AB

25 Calorie Row

+

20 Minute easy AB

EMOM: Hit all 5 sets between 2:50 and 2:55 with 2 minutes of rest or so.

Wednesday: TBD - need to check in on knee etc

2/22/2019 - 2/29/2019

Friday: 19.1

332 reps. Unbroken WB's, and step overs right on to the rower. I probably could have done better with the consistency on the rower but you can always do something better. I am not doing this again. I'd like to train today at some point. My Monday's are hectic! 

Sat:

A. Power Clean from blocks - above knee; 1.1.1.1; rest 15s / 3 minutes x 4 sets

B1. BB Close grip bench press; 6-8 reps @30x1; rest as needed

B2. Feet elevated ring rows; 8-10 reps; rest as needed

B3. Hollow body rocks; 20 reps; rest as needed x 3-4 sets by feel

+

15 Minute EMOM:

1st: 15 Burpees

2nd: 30s Amrap power cleans @ 80% of highest weight of 'A'

3rd: 60s easy AB

A. This felt foreign and I missed a few reps but did them after missing them. Worked up to 235 for my final sets. 165 on the close grip bench work. 

EMOM: I was pretty spent and short on time. So I rowed a 1:58 3500 meters after. Didn't to the EMOM work. 

Monday: 

2/5/2019 - 2/8/2019

Monday:

10 Back Squat @ 225lbs

60s rest

15 Wallball 30lbs

60s rest

40 Calorie Row @ 85%

3-4 minute rest x 4 sets

+

A1. Deadlift; 10 unbroken reps @moderate weight; rest as needed

A2. Goblet wall sit w/slingshot around kneees; 45s; rest as needed

A3. Single arm FLR on rings; ~20s each side; rest as needed x 3-4 sets by feel

All went well today on the top part at 225. It was tough but doable. 

I did 205 on the DL's. My back was sore or midline from the squats. I just didn't have it in me to be honest. 

Tuesday:

65s ski

55s rest

65s ab

55s rest

65s Row/Shuttle run

55s rest

65s box jumps step down

55s rest x 3 sets

+

1 Minute carry / core isometric of choice

3 minute legs only easy ab x 3 - 5 sets by feel

I hit 20,18, and 25 on the box jumps. I did the shuttle as well. Carried 100lbs for the 5 sets each time.

Wednesday:

For time:

9-7-3 

CJ 135lbs

18-14-6

CTB Pull Ups

27-21-12

Row Calories

+

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

2/17/2019 - 2/21/2019

Monday:

A. Squat Clean; 1 rep every 30s; 4 minutes at 195-205lbs, 3 minutes at 215-225lbs, 2 minutes at 235-240lbs; 1 minute rest btw each junction (4 mins at 195, 1 min rest, 3 mins etc)

+

Every 6 minutes for 24 minutes

20 SA DB Walking lunges 50lbs

15 Calorie AB

20 Alternating DB Snatch 50lbs

15 Calorie AB

+

Mobility

A. No issues and felt smooth as butter. No misses

B. Finished each round around 3:50 but didn't push the pace too much. I think I am coming down with something.

Tuesday:

5 Minute timer:

21 HSPU

21 CTB

21 burpees

amrap row cals in remaining time

5 minute rest x 2-3 sets by feel

+

A1. Banded tricep push downs; 10-12 reps; rest as needed

A2. Single arm OH Carry - light; 30s; rest as needed

A3. Plank on elbows; 30-45s; rest as needed x ~3 sets

**Can add a little more bodybuilding based on how upper body feels from first portion**

+

Mobility

1. Finished with 50 cals 8,7,6 HSPU's, 7,7,7 C2B's as well

2. Finished with 44 cals 7,7,7 HSPU's, 7,7,7 C2B's as well

Body building work was solid!

Wednesday:

60s @ 400-450W
30s easy
90s rest
45s @ 400-450W
45s easy
90s rest
30s @ 400-450W
60s easy
90s rest x 3 sets    

No issues all 3 sets I kept above 400W

Thrusday: Rest

Massage! lol

Friday: 19.1

1/29/19 - 2/1/19

Tuesday:

"Cant stop brock"

For time:

100 Calorie Row

100 Calorie Ski

100 Calorie AB

**7 burpees every 2 minutes**

27:35 which is 91 burpees. Woo hoo!

Wednesday: **Assuming we feel pretty much back to normal**

A1. Single arm Arnold Z-Press with banded row isometric in off hand; 8 reps @30x1; rest as needed

A2. Strict pull ups; 6-10 reps; rest as needed

A3. 'A1' other side; rest as needed x 3-4 sets

B1. Stride jumps; 6 reps one side; rest as needed **https://youtu.be/HKTuqHo82cQ** 

B2. BB Glute bridge @20x1; 10 reps; rest as needed

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

+

Every 3 minutes for 12 minutes:

5 TNG Power CJ

6 Burpee box jump overs 24"

This all was a great pump! I only did 135 on the TNG CJ because I wasn't feeling it. 
Saturday: Did Partner WOD with some folks
Teams of 2 split:
50 Cals on the Rower
40 GHD's
30 Strict HSPU's
20 DB Thrusters 50lbs
10 Sandbag Tosses 150lbs

500M Run on AR
40 GHD's
30 Strict HSPU's
20 DB Thrusters 50lbs
10 Sandbag Tosses 150lbs

50 Cals on the Ski
40 GHD's
30 Strict HSPU's
20 DB Thrusters 50lbs
10 Sandbag Tosses 150lbs

Cash Out: 500 DUBS
Unbroken on almost everything accept last 15 Strict HSPU's. Did sets of 50 on DUBS with no issues. 

SUNDAY COMPLETE REST

1/25/2019 - 2/1/2019

Friday:

A. Back Squat; 2 reps; rest as needed x 3 sets *no pause this week - start at highest loading of last week and build by feel**

B1. Russian step ups w/weight in offhand; 12 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 12 reps; rest as needed x 3 sets

+

5 Rounds for time:

5 Calorie AB

5 Front squats 135lbs

**reset monitor each time**

Rest however long the 5 rounds took

4 Rounds for time:

5 Calorie AB

5 Front squats 135lbs

A. 355 for 2 reps

B1,B2,B3: All accessory was great!

I did not do the 5 rounds due to time.

I did not do the 4 rounds due to time.

Sat/Sun MKE?

I took off Saturday due to Masters comp teams of 3 on Sunday.

Sunday:(My work in each workout)

Floater: 3 Minutes on the Ski Erg (721 meters)

Workout #1 

40 WB's, 12 Clean & Jerks 115lbs, 15 Lateral Burpees

25 WB's, 10 Clean & Jerks 115lbs, 15 Lateral Burpees

Workout #2

Max OVH Squat 2 rep: 187,207,227,237

Workout #3

2 Min Time Cap: 15-12-9 Thrusters, Pull Ups and I did that UB and got 1 Double Under

Monday:

For time:

9-7-3 

CJ 135lbs

18-14-6

CTB Pull Ups

27-21-12

Row Calories

+

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

1/21/19 - 1/24/19

Monday:

10 Back Squat @ moderate loading

60s rest

15 Wallball 30lbs

60s rest

40 Calorie Row @ 85%

3-4 minute rest x 4 sets

+

A1. Deadlift; 10 unbroken reps @moderate weight; rest as needed

A2. Goblet wall sit w/slingshot around kneees; 45s; rest as needed

A3. Single arm FLR on rings; ~20s each side; rest as needed x 3-4 sets by feel

Squats: 225 and I did 3 sets of this first part. I also did 3 sets of the DL work using 185.

Tuesday:

60s ski

60s rest

60s ab

60s rest

60s Row/Shuttle run

60s rest

60s box jumps step down

60s rest x 3 sets

+

1 Minute carry / core isometric of choice

3 minute legs only easy ab x 2 - 4 sets by feel

I was pretty sore so I didn't keep track of my numbers bot it was the same all 3 sets. 

Wednesday:

For time:

5 Power Snatch 155lbs

10 Ring Muscle Ups

20 Bar facing burpees

+

20 Minute amrap:

10 Unbroken CTB Pull Ups

15 Calorie AB @ recovery pace

10 HSPU

15 Calorie AB @ recovery pace

In For Time: 1:46 UNBROKEN

I did 4 rounds and some change on the AMRAP all UB sets 

1/16/19 - 1/21/19

Monday:

A. Back Squat; 3 reps; rest as needed x 3 sets **No pause this week - can build if you'd like**

B1. Russian step ups w/weight in offhand; 12 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 12 reps; rest as needed x 3 sets

+

For time:

30 Thrusters 95lbs

30 Bar facing burpees

30 CTB Pull ups

A. 325 x 3 Felt Great!

B1,B2,B3: 50lb felt good

FOR TIME: 3:24 Unbroken BURNER

Tuesday:

20 Calorie AB @ 400-450W

2 Minute Row @ active recovery pace x 3 sets 

+

250m Row @ 1:35-1:40/500m

2 Minute AB @ easy pace x 3 sets

+

20 Minute easy AB

**Every 4 minutes come off and complete 60s bear hug with sandbag**

NO ISSUES and KEPT all PACES

Wednesday:

60s amrap Power Clean **Jerk every OTHER rep** 225lbs

60s rest

Burpee pull ups

60s rest

60s amrap row calories

3 Minute rest x 3 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

PC&Jerk 7,7,7

BPull ups 12,12,12

Rows 25,26,26

Accessory was great! 

Saturyday

Partner WOD where I basically did 6 rounds of:

3 HSPU's

6 Strict Pull Ups

9 T2B

12 DB Goblet Squats 60lbs

15 Cals on the rower 

1/7/2019 - 1/14/2019

Friday:

60s amrap Power clean + Push Jerk 205lbs

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

PC+PJ: 9,9,8,8

Pull Ups: 12 each round

Cals: 26,25,24,25

All Accessory was solid. I only used light weight to be honest.

Saturday: Community Partner WOD with Joey P.

30 Minute CAP split rounds:

10 Rounds:

8 WB's 30lbs

4 Deadlifts 185lbs

then..

10 Rounds: 

8 BBJO's

4 Hang Power Cleans 135lbs

then..

10 Rounds:

8 T2B's

4 Thruster's 95lbs

then..

Max Cals with remaining time on Assault Bike. We had 15 minutes or less and did 281 Cals TOTAL. We would do 10 each and switch. 

Monday:

A. Pause Back Squat; 2 reps; rest as needed x 4-5 sets by feel - Start at 245lbs and build by feel

B1. Russian step ups w/weight in offhand; 12 reps; rest 30s

B2. BB RDL @30x1; 8 reps; rest 30s

B3. 'B1'; 12 reps; rest as needed x 4-5 sets

+

12-16 Minute EMOM by feel:

1st: 20 Calorie Row

2nd: 10 Double DB Thrusters 35-50lbs / hand

A. 245, 265, 275, 300, 310
Used 60lbs for Russian Step Ups and 95lbs for RDL's. Only 4 sets of these items.
EMOM: Went great! I was doing 20 cals in 50-54 seconds. and Thrusters felt great! 

Tuesday:

1:30 Ski Erg

2:00 Easy AB as recovery x 4-5 sets by feel

+

1:00 box jumps - step down 24"

3:00 easy AB as recovery x 4-5 sets by feel

+

20-35 minute easy ab

I actually never did this because I was really sore that day and decided to take off. 

Wednesday:

10 Minute EMOM:

1 Split Jerk - start at 205lbs and add weight every 2 sets

2 Strict CTB pull ups

+

Every 4 minutes for 12-20 Minutes by feel

10 DB Push Press 45-50/hand

15 Pull Ups

20 Calorie Row

EMOM: I worked up to 300 and it went up pretty smoothly! Super excited about that! Also no issues with SC2B pull ups. 

Every 4 minutes: I used 50lb DB's, UB Pull Ups, and 50-54 seconds on each row. I was doing each set. Did 5 sets total!