12/28/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)

35lb dumbbells used

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec

no pain

+

3 Rounds for Time: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
13:03

Round 1 - 1:57/500m pace, UB MU, 3s on the sHSPU, finished at 3:35

Round 2 - 1:57/500m pace, UB MU, 3s on the sHSPU, finished at 8:05

Round 3 - 1:55/500m pace, UB MU, 3s on the sHSPU, finished at 13:03

3 Rounds for Time: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
7:09

Round 1 - UB dubs, 7/5 C2B, 8/4 kHSPU, finished at 2:23

Round 2 - 47/28 dubs, 7/5 C2B, 9/3 kHSPU, finished at 4:47

Round 3 - UB dubs, 8/4 C2B, UB kHSPU, finished at 7:09

no pain on the C2B

3 Rounds for Time:
Assault 1km 
2 Rope Climbs (1 legless + 1 regular each round) 
12 Burpees 
8:55

Round 1 - around 316 watts on the assault bike, finished at 3:01

Round 2 - around 330 watts on the assault bike, finished at 6:03

Round 3 - at least 340 watts (probably higher) on the assault bike, finished at 8:55

PM
A1. KB 1-arm OH Carry - 4 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 4 x 60sec continuous; rest 30sec
B. Back-to-wall Shoulder Flexion - 3 x 6-8; rest 60sec (keep spine & neck against wall, take hands from sides to "Y" position overhead)
C. Quadruped Scapular CAR's - 8-10 slow/controlled reps (on hand & knees, complete full rotations of the shoulder / scapula)
D. Single-arm Rings Hang - 3 x 10-12 sec ea arm; rest 60sec
E. Side-lying Windmill - 3 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)

Did all this stuff. I still think its important for me to continue to do going forward

12/26/2016

AM
A. Squat Clean; build to a tough single 

225 - 245 - 255 - Mashed Potatoes 265

+

2min Run getting HR to 165 BPM 
right into: FOR TIME: 
9-6-3
Squat Clean @ 115# 
Burpee Box Jumps @ 24" 

5:40 total time, unbroken everything
Rest 5min 

2min Run getting HR to 165 BPM 
right into, FOR TIME: 
12-9-6: 
Power Snatch @ 95# 
HSPUs (strict) 

8:07

7/5 - 5/4 - UB on the power snatches

4/4/4 - 4/3/2 - 3/3 on the HSPU

The HSPU were a bottle neck (surprise). I thought the power snatches went well and that I moved through them well. But, again, sHSPU were the bottleneck

rest 5min 

2min Run getting HR up to 165 BPM 
right into, FOR TIME: 
15-12-9: 
Thruster @ 95# 
Box Jump @ 30" 

8:30

Mixed feelings on this part. Went UB on the first and last set of thrusters, 7/5 on the middle set (on purpose). The box jumps were slow, too slow. But the thrusters went well so there's that. 

Overall I handled this much better than when I was at TTT HQ. I'm looking forward to the next one of these

PM
A. Half Kneeling Bottoms Up KB Waiters Hold; 15-20 sec/arm x 3 sets; rest 1min bw arms 
B. Ring Row Lock off; 25 sec hold x 3 sets; rest 40 seconds

omitted due to laziness
C1. Bent Knee Hollow Hold - 3 x :20, :20 rest

(changed from original stability ball passes, no stability ball)
C2. Bent Over DB Reverse Flys; 10 reps x 3 sets; rest 20 sec 
D. Lying External rot to Press; 6reps x 3 sets; rest 2min https://www.youtube.com/watch?v=Y9J4Vqvwl9A (VERY light working on scap activation, no shrugging) 

12/24/2016

A. Tall Jerk; 20 singles; rest as needed (keep load light and focus on perfect technique) 
stuck with 75lbs on this one

B. Split Jerk; 10 singles; rest as needed 
3 @ 185lbs, 3 @ 205 lbs, 4 @ 225lbs
I widened my grip for the jerks and it helped a bit. Only had one miss and it was the last one at 225lbs

C.GHD Thoracic Stretch; 60 sec x 2 sets; rest as needed bw sets 
done

D. Shoulder Exension Stretch; accumulate 3min https://www.youtube.com/watch?v=x1T_OG3ISbc
done

E. Internal Rotation Work: https://www.youtube.com/watch?v=jUeMFbY6Q4U
done

+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 STOH @ 115# 
12 C2B
Rest 4min
x2 rounds
Round 1 - 3:35, UB S2OH and C2B
Round 2 - 3:45, UB S2OH and C2B. I forgot about the dubs this round and did them after the C2B.
I briefly had some minor discomfort during first 2 c2b but that went away and there weren't any problems after that.

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 OHS @ 95# 
16 TTB
Rest 4min
x2 rounds
Round 1 - 3:55, UB everything
Round 2 - 3:59, UB everything, forgot about the dubs again this round

Both of these were fun and I'm starting to see some improvement with the arm 

12/23/2016

Only had time for the PM work due to some last minute Christmas shopping

A. Squat Snatch; quickly build to a heavy single 
175lbs, after that I missed 5 attempts at 185lbs. Shoulders collapsed and the bar went forward on all of them

B1. Burpees; 7 AFAP x 5 sets; rest 20 seconds 
I did burpees fast for once

B2. Squat Snatch; 6 for time @ 135# x 5 sets; rest 3min 
Went unbroken on sets 1, 2, 3, and 5. I initially wasn't even going to attempt going unbroken but decided to give it a shot to see what would happen. I went 4/2 on round 4 after missing the 5th snatch. I normally would've tried to go 3/3 all the way through. Ended up attempting the 5th set twice. The first time I started the snatches I hit a pretty sensitive area and rested a few minutes before resetting and going unbroken on the snatches. These snatches weren't the prettiest but I wasn't all over the place with them

All for total time: 
2 Rounds: 
10 Power Snatch @ 135# 
200m Run 
Into: 
2 Rounds: 
10 Power Clean @ 175# 
15 Cal Assault Bike 
Into: 
2 Rounds: 
10 Deadlifts @ 275# 
10 Burpees Box Jumps @ 24" 

Total Time - 14:17
Went 4/3/3 on the power snatches. I ran 200m, not realizing you wrote 300m til I had finished the entire workout. I also went 4/3/3 on the power cleans and held around 280 watts on the AD (took around 50 seconds to accumulate 15cals). I did the first round of deadlifts unbroken (mistake, I wanted to see if I could) and went 4/3/3 on the last set. I should've gone 6/4 or 5/5 instead. Still happy with how this went 

12/21/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
35lb DB

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec
I was able to get through these with little discomfort in my elbow

+
3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 
Set 1 - 3:03, 1:54.5/500m pace, UB MU, 4s on the HSPU
Set 2 - about 4:15, 1:54.7/500m pace, UB MU, 3s on the HSPU
Set 3 - about 5:10, 1:54.5/500m pace, UB MU, 3s on the HSPU

+

3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 
For the first 2 sets I subbed 5 MU, I didn't want to push my luck after the strict C2B went well. However, I ended up doing the last set with C2B and went unbroken, though they were more difficult than I'd like (even accounting for the previous sC2B and MU performed). Elbow felt good afterwards but I don't want to push it too much
Set 1 - 2:00, UB everything
Set 2 - 2:37, forgot how to do dubs, went UB on the rest
Set 3 - 2:10, UB everything, including 12 C2B

+

3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 
Set 1- 2:50, ~340 avge watts
Set 2 - 2:50, ~340 avge watts
Set 3 - 2:43, > 350 avge watts

PM
A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
Used a 16kg KB

A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
Used a 24kg KB

B. Back-to-wall Shoulder Flexion - 2 x 6-8; rest 60sec (keep spine & neck against wall, take hands from sides to "Y" position overhead)

C. Quadruped Scapular CAR's - 8-10 slow/controlled reps (on hand & knees, complete full rotations of the shoulder / scapula)

D. Single-arm Rings Hang - 2 x 10-12 sec ea arm; rest 60sec
I did those single arm scap ring rows instead of the ring hangs

E. Side-lying Windmill - 2 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)
Did KB windmills instead

12/20/2016

AM
A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns (15sec/side) x4; rest 2 min
no problems with any of this work

+

Respiration Work 
15 Sec Assault Sprint @ 1000+ watts (how it felt here) 
rest 45 seconds 
15 Sec Row @ 1:30/500m pace 
rest 90 seconds 
x5 
rest 5min 
x2 total sets 
got all 10


PM
A1. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3 sets; rest 45 sec
A2. Good morning position wall assisted plate rotations; 6/side x 3 sets; rest 45 sec
B1. Good Morning Hip Rotations; 10/side x 3 sets; rest 45 seconds 
B2. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 45 seconds 
These are starting to feel much better than when I was at TTT, hopefully the shoulder is improving
C. Wrist mobility

12/19/2016

A. Build to heavy Squat Clean

260lbs

For Time: 

20 Power Cleans - 115#

15 MU

20 PC

30 sHSPU

20 PC

45 T2B

17:10

Kinda disappointed with this one. I feel like I spent too much time kneeling and trying to control my breathing, especially during the last 12 power cleans and the T2B. 

Split the cleans into 4s, went 5/4/3/3 on the MU, 3s and strict all the way through the HSPU, then 9/9/9/7/6/2/3 on the T2B

12/6/2016

I'm still having some trouble with my elbow/shoulder/arm/whatever it is so I cut out some stuff

4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
200 watts. 250 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 95% effort):
15 Burpees
15 Cal Row
150 m Run
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Run, Row, Bike, Burpees
Set 3 = Bike, Burpees, Row, Run
Set 4 = Run, Bike, Burpees, Row 

I wasn't able to decrease my split times with these. The burpees killed me each round. Splits were 3:50, 4:06, 4:16, and 4:17 respectively. Using an airdyne rather than an assault bike is really frustrating and I don't think I'm getting the most out of these because of it

12/5/2016

A. Power Clean + Front Squat; 1.1.1 x 5 sets; rest 20 sec; rest 2min
235lbs

B1. Back Squat; 4-5 reps x5 sets; rest 10 seconds 
255lbs

B2. Broad Jump; 1.1.1.1 x 5 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

+

8 Rounds: 
Row 1min @ 1:57/500m pace 
10 UB Thrusters @ 115# 
23:56
Almost died around round 6

+

8 Rounds: 
Row 1min @ 1:57/500m pace 
15 UB Wall Balls (12') 
23:34

12/2/2016

A. Squat Snatch; 10 singles to a tough load 

115 - 135 - 145 - 155 - 160 - 165 - 170 - 175 - 180 (no video), went down to 165 for the last two. Snatches, and movement in general has felt off the past few days. 180 was an ugly make

B. Hang squat clean x2/Front x4; 3-4 complexes; rest 3min 

185 - 185 - 185 - 185

+

10min EMOM: 
Odd- 6 TnG Power Snatch @ 115# 
Even - 8 Bar Facing Burpees
Done. Snatches felt a little off today. Subbed bar facing burpees for the run, kept an aggressive pace on the burpees and snatches

+

10min EMOM:
Odd- 6 TnG Power Clean @ 165#
Even- 8 Cal Assault Bike 

Kept an aggressive pace on the bike
+

10min EMOM:
Odd- 8 TnG Deadlift @ 255#
Even- 8 Cals Row 

Kept an aggressive pace on the rower, well over 2200 cals/hr