Friday, March 24, 2017
Wednesday, March 22, 2017
3/22/2017
A. Squat Clean and Jerk; build to a moderate effort single
245lbs
The clean felt rough, jerk portion felt great and I had no shoulder issues. I did have some right lower back pain, the same as I have been having, when I dropped the last jerk
B. DB Tech Work (Db Burpee to OH, Db squat clean, etc.)
I can't wait to go back to the times when I rarely used dumbbells
5 RFT:
10 Power Clean @ 95#
10 Front Squats @ 95#
40 Double Unders
9:15
3/3/3/1 for the first 4 rounds of power cleans, 3/3/2/2 on the last set
UB FS and dubs
Assault 20min Easy (140-150 BPM HR)
146BPM avge, 50RPMs avge, 180W average
245lbs
The clean felt rough, jerk portion felt great and I had no shoulder issues. I did have some right lower back pain, the same as I have been having, when I dropped the last jerk
B. DB Tech Work (Db Burpee to OH, Db squat clean, etc.)
I can't wait to go back to the times when I rarely used dumbbells
5 RFT:
10 Power Clean @ 95#
10 Front Squats @ 95#
40 Double Unders
9:15
3/3/3/1 for the first 4 rounds of power cleans, 3/3/2/2 on the last set
UB FS and dubs
Assault 20min Easy (140-150 BPM HR)
146BPM avge, 50RPMs avge, 180W average
Tuesday, March 21, 2017
3/21/2017
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
Done
+
Assault 15 Seconds @ 95% effort
Assault 45 Seconds @ easy spin
x10
rest 4min
x2 total sets
First set started around 1200 watts and slowly declined to about 900. Second set started around 1200, had a quick decline to about 900, then finished around there
Monday, March 20, 2017
3/20/2017
A. Hand Stand Walk; 100' x 3 sets; rest 60 seconds
First two sets went well. The third ended up being split up into 10' increments, I was starting to get shaky so I decided it was best to concentrate on maintaining good positions for smaller increments.
B1. Ring Muscle Ups; 7 for time x 3 sets; rest 30 seconds
UB for all 3
B2. Pistol; 7/leg x 3 sets; rest 90 seconds
alternated legs, no issues
15-12-9-6-3:
DB Thrusters @ 50#
Row Cals
Burpees over Erg
11:28
10/5 for the set of 15 DB thrusters, 8/4 for the set of 12, UB for the rest. I toyed with the idea of trying to go UB but decided that wouldn't have worked out well. The row was over 1300cals/hr each time. Burpees were bar-facing style over the rower and I thought I kept a good pace on those. Transitions from DB thrusters, to row to burpess were quick, but returning to the DB thrusters was a little slow
Shoulder/Scap Work
C1. Weighted Shoulder CARs; 4 reps/arm x 3 sets; rest 30 seconds
C2. Shoulder Extension Stretch; 45 seconds x 3 sets; rest 30 seconds
C3. Single Arm Bear to Bridge; 6 reps/arm x 3 sets; rest 30 seconds
Done did it all
First two sets went well. The third ended up being split up into 10' increments, I was starting to get shaky so I decided it was best to concentrate on maintaining good positions for smaller increments.
B1. Ring Muscle Ups; 7 for time x 3 sets; rest 30 seconds
UB for all 3
B2. Pistol; 7/leg x 3 sets; rest 90 seconds
alternated legs, no issues
15-12-9-6-3:
DB Thrusters @ 50#
Row Cals
Burpees over Erg
11:28
10/5 for the set of 15 DB thrusters, 8/4 for the set of 12, UB for the rest. I toyed with the idea of trying to go UB but decided that wouldn't have worked out well. The row was over 1300cals/hr each time. Burpees were bar-facing style over the rower and I thought I kept a good pace on those. Transitions from DB thrusters, to row to burpess were quick, but returning to the DB thrusters was a little slow
Shoulder/Scap Work
C1. Weighted Shoulder CARs; 4 reps/arm x 3 sets; rest 30 seconds
C2. Shoulder Extension Stretch; 45 seconds x 3 sets; rest 30 seconds
C3. Single Arm Bear to Bridge; 6 reps/arm x 3 sets; rest 30 seconds
Done did it all
Saturday, March 18, 2017
3/18/2017
A1. Back Squat; 6 reps x 4 sets; rest 1min
245lbs
A2. Strict Weighted C2B Pull-up; 5 pull-ups x 4 sets; rest 2min
35lbs for the first set, 25 for the last 3
B. Muscle Ups; 4 on the min for 6 min
SKIPPED, wasn't able to use the rings. They're attached to the primary rig at the gym and there was a lot of traffic in the area
+
Assault Bike 3min @ 300 watts, into:
3 Rounds:
8 DB Thrusters @ 50#
32 Double Unders
rest 5min
x2 total sets
1 - 7:11total (4:11 for the 3 rounds) - had some issues on the first set of dubs then went UB for the last 2, UB DB thrusters
2 - 7:08 total (4:08 for the 3 rounds) - similar story on the dubs, UB DB thrusters
I did not get too aggressive with this one, and took some longer breaks between movements than I normally would. By the end of it that spot in my right lower back, the one I've been having issues with, had flared up
245lbs
A2. Strict Weighted C2B Pull-up; 5 pull-ups x 4 sets; rest 2min
35lbs for the first set, 25 for the last 3
B. Muscle Ups; 4 on the min for 6 min
SKIPPED, wasn't able to use the rings. They're attached to the primary rig at the gym and there was a lot of traffic in the area
+
Assault Bike 3min @ 300 watts, into:
3 Rounds:
8 DB Thrusters @ 50#
32 Double Unders
rest 5min
x2 total sets
1 - 7:11total (4:11 for the 3 rounds) - had some issues on the first set of dubs then went UB for the last 2, UB DB thrusters
2 - 7:08 total (4:08 for the 3 rounds) - similar story on the dubs, UB DB thrusters
I did not get too aggressive with this one, and took some longer breaks between movements than I normally would. By the end of it that spot in my right lower back, the one I've been having issues with, had flared up
Wednesday, March 15, 2017
3/15/2017
A. Squat Clean and Jerk + Power Clean and Jerk; 5-6 complexes; rest 2min bw sets
Did 6 complexes at 205lbs, videos for 3. No problems with the shoulder, these did slightly aggravate my back
205 - 205 - 205
B. Deadlift; 5 on the min for 7 min @ tough load
315lbs
C. Pistol Tech Work for 10min
Done
+
For Time:
30 Wall Balls
20 Cal Row
10 Thrusters @ 115#
2:38 - UB WB, >1500 cals/hr on the rower, UB thrusters (rough but got them UB)
rest 7min
For Time:
30 Cal Row
20 Deadlifts @ 225#
10 Burpees over Bar
2:47 - >1500 cals/hr on the rower, UB DL, tried to be quick about the burpees
Burpees after the DL was probably one of the weirdest feelings I've ever experienced, I was moving like a baby giraffe
+
mobility work 20-30 min
Did 6 complexes at 205lbs, videos for 3. No problems with the shoulder, these did slightly aggravate my back
205 - 205 - 205
B. Deadlift; 5 on the min for 7 min @ tough load
315lbs
C. Pistol Tech Work for 10min
Done
+
For Time:
30 Wall Balls
20 Cal Row
10 Thrusters @ 115#
2:38 - UB WB, >1500 cals/hr on the rower, UB thrusters (rough but got them UB)
rest 7min
For Time:
30 Cal Row
20 Deadlifts @ 225#
10 Burpees over Bar
2:47 - >1500 cals/hr on the rower, UB DL, tried to be quick about the burpees
Burpees after the DL was probably one of the weirdest feelings I've ever experienced, I was moving like a baby giraffe
+
mobility work 20-30 min
Tuesday, March 14, 2017
3/14/2017
I went through the following to see how my shoulder would feel. I didn't use more than a 5lb plate for any of these movements. I also messed around with some scap pull ups and did some pec smashing using a barbell and a kettle bell for some leverage (similar to what you prescribed when my right shoulder was bothering me). No pain with any of the following movements
Weighted Shoulder CARs; 4 reps/arm x 3 sets; RAN
External Rotation to Sots Press - 6 reps x 3 sets, RAN
Incline Y's w/ Thumbs Down- 6 reps x 3 sets, RAN
Bent Over Reverse Flys - 6 reps x 3 sets
Single Arm Bear to Bridge; 6 reps/arm x 3 sets; RAN
B. Hand Stand Walk Practice for 5-10min
done
C. Strict HSPUs; AMRAP UB x 3 sets; rest 90 seconds bw sets
This did not go well, 9 for the first, 5 for the second, 4 for the third set. Strict HSPU did not want to cooperate today
+
EMOM for 30min:
Min 1: 50 Double Unders
Min 2: 8 K HSPUs
Min 3: 12 Cal Row
Min 4: 8 Burpees over Bar
Min 5: 10 Cal Bike
UB dubs and kHSPU, row was around a 1600 cal/hr pace, for the bike I worked up to over 700 watts as fast as possible and finished at that pace.
Weighted Shoulder CARs; 4 reps/arm x 3 sets; RAN
External Rotation to Sots Press - 6 reps x 3 sets, RAN
Incline Y's w/ Thumbs Down- 6 reps x 3 sets, RAN
Bent Over Reverse Flys - 6 reps x 3 sets
Single Arm Bear to Bridge; 6 reps/arm x 3 sets; RAN
B. Hand Stand Walk Practice for 5-10min
done
C. Strict HSPUs; AMRAP UB x 3 sets; rest 90 seconds bw sets
This did not go well, 9 for the first, 5 for the second, 4 for the third set. Strict HSPU did not want to cooperate today
+
EMOM for 30min:
Min 1: 50 Double Unders
Min 2: 8 K HSPUs
Min 3: 12 Cal Row
Min 4: 8 Burpees over Bar
Min 5: 10 Cal Bike
UB dubs and kHSPU, row was around a 1600 cal/hr pace, for the bike I worked up to over 700 watts as fast as possible and finished at that pace.
Monday, March 13, 2017
3/11/2017
A1. Push Press; 5 x 5 sets; rest 30 seconds
165lbs
A2. Strict HSPUs; 10 for time x 5 sets; rest 30 seconds
First set was around 1:30 and I broke it up into 5/2/3. The other sets were about 4min and I broke them up into 3s, 2s, and singles as needed. But, I tried to keep the sets as big as possible.
A3. Double Unders; 50 for time x 5 sets; rest 2min
UB
+
Assault 30 Seconds @ 80% pace
Assault 30 Seconds @ 40% pace
x15 sets
Done
+
10min Easy Row
Done
165lbs
A2. Strict HSPUs; 10 for time x 5 sets; rest 30 seconds
First set was around 1:30 and I broke it up into 5/2/3. The other sets were about 4min and I broke them up into 3s, 2s, and singles as needed. But, I tried to keep the sets as big as possible.
A3. Double Unders; 50 for time x 5 sets; rest 2min
UB
+
Assault 30 Seconds @ 80% pace
Assault 30 Seconds @ 40% pace
x15 sets
Done
+
10min Easy Row
Done
Friday, March 10, 2017
Wednesday, March 8, 2017
3/8/2017
A. Push Press; 3x3; rest 3min
215lbs - 3x3
B. Strict Weighted Pull-up; 3-4 reps x 4 sets; rest 3min
70lbs - 4x4
C. Hand Stand Walk; accumulate 150-200'
done
+
4min AMRAP:
7 Ring Muscle Ups
14 Strict HSPUs
48 Double Unders
1 + 4 MU
UB MU, 8/3/2/1 sHSPU
rest 4min
4min AMRAP:
14 C2B
14 K HSPUs
48 Double Unders
2 + 9 kHSPU
UB for the first round of C2B and kHSPU, 11/3 for the second round of C2B and 5/3/1 on the kHSPU
+
Assault Bike 8 Seconds @ 100% effort
rest 1:52
x6sets
done
+
15min Easy pace Row
2:30/500m pace
+
1 hour of movement work
various mobility work
215lbs - 3x3
B. Strict Weighted Pull-up; 3-4 reps x 4 sets; rest 3min
70lbs - 4x4
C. Hand Stand Walk; accumulate 150-200'
done
+
4min AMRAP:
7 Ring Muscle Ups
14 Strict HSPUs
48 Double Unders
1 + 4 MU
UB MU, 8/3/2/1 sHSPU
rest 4min
4min AMRAP:
14 C2B
14 K HSPUs
48 Double Unders
2 + 9 kHSPU
UB for the first round of C2B and kHSPU, 11/3 for the second round of C2B and 5/3/1 on the kHSPU
+
Assault Bike 8 Seconds @ 100% effort
rest 1:52
x6sets
done
+
15min Easy pace Row
2:30/500m pace
+
1 hour of movement work
various mobility work
Tuesday, March 7, 2017
3/7/2017
A. Hang Squat Snatch; 2 on the min for 6 min @ tough load
155lbs from above the knee, no misses
B. OHS; 15 for time x 2 sets @ 155#
UB - 1:00
10/5 - 1:40, I went for UB on this one and missed the 11th rep
Power cleaned the bar from the ground and used a narrow (for me) grip
C. Pistol Tech Work for 10min
check
+
For Time:
Row 500m @ 1:55/500m pace
12 Squat Snatch @ 115#
Row 500m @ 1:55/500m pace
12 Squat Clean @ 165#
8:01
1/5/3/3 on the snatches, no misses. I was surprised the set of 5 went as well as they did, but decided to stick with 3s for the remainder
3s on the cleans
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 225#
10 Thrusters @ 115#
2:44 UB everything
+
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
155lbs from above the knee, no misses
B. OHS; 15 for time x 2 sets @ 155#
UB - 1:00
10/5 - 1:40, I went for UB on this one and missed the 11th rep
Power cleaned the bar from the ground and used a narrow (for me) grip
C. Pistol Tech Work for 10min
check
+
For Time:
Row 500m @ 1:55/500m pace
12 Squat Snatch @ 115#
Row 500m @ 1:55/500m pace
12 Squat Clean @ 165#
8:01
1/5/3/3 on the snatches, no misses. I was surprised the set of 5 went as well as they did, but decided to stick with 3s for the remainder
3s on the cleans
+
For Time:
30 Wall Balls @ 30#
20 Deadlifts @ 225#
10 Thrusters @ 115#
2:44 UB everything
+
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
Monday, March 6, 2017
3/6/2017
17.2 retest
123 reps, 5 worse
Good - I think I handled this a lot better than my first attempt. Had I approached my first attempt with the strategy I had going into this I think I would've done several reps better.
Bad - Bar MU, I knew from the first one that I wasn't going to be able to replicate or improve on my previous score, and I failed multiple. Environment definitely played a role as well.
+
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switches; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
Done
+
10min Row
10min Bike
Done
123 reps, 5 worse
Good - I think I handled this a lot better than my first attempt. Had I approached my first attempt with the strategy I had going into this I think I would've done several reps better.
Bad - Bar MU, I knew from the first one that I wasn't going to be able to replicate or improve on my previous score, and I failed multiple. Environment definitely played a role as well.
+
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switches; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
Done
+
10min Row
10min Bike
Done
Saturday, March 4, 2017
3/4/2017
A. Squat Clean and Jerk; 1.1.1 x 3 sets; rest 20 sec; rest 3min
205 - 215 - 225
B. Squat Snatch; 12 for time @ 135#
135'
C. Back Squat; 3x3; rest 3min
275lbs
+
12min AMRAP:
50 Wall Balls
20 Cal Row
20 Thrusters @ 95#
50 Double Unders
AMRAP
There's room for improvement on this one but it was fun.
Had to cut it short, I was waiting around for equipment for quite a while and needed to get to lunch with some friends.
205 - 215 - 225
B. Squat Snatch; 12 for time @ 135#
135'
C. Back Squat; 3x3; rest 3min
275lbs
+
12min AMRAP:
50 Wall Balls
20 Cal Row
20 Thrusters @ 95#
50 Double Unders
AMRAP
There's room for improvement on this one but it was fun.
Had to cut it short, I was waiting around for equipment for quite a while and needed to get to lunch with some friends.
Friday, March 3, 2017
3/3/2017
17.2
129 reps
I'm trying to coordinate with some people at the gym for a retest if you want me to. I think there's a little room for improvement.
The T2B went as planned, I changed up the DB rounded back curls (5/3 and 4/3/1) and bar MU (singles and doubles). I should've stuck with 5/3 on the DB rounded back curls
Respiration was the big issue, not grip. I probably went out a little too fast but I felt I did a decent job of moving throughout this one.
129 reps
I'm trying to coordinate with some people at the gym for a retest if you want me to. I think there's a little room for improvement.
The T2B went as planned, I changed up the DB rounded back curls (5/3 and 4/3/1) and bar MU (singles and doubles). I should've stuck with 5/3 on the DB rounded back curls
Respiration was the big issue, not grip. I probably went out a little too fast but I felt I did a decent job of moving throughout this one.
Wednesday, March 1, 2017
3/1/2017
A. Hang Squat Snatch + Squat Snatch; 1 complex on the min for 5min
Snatch EMOM
B. Hang Squat Clean; build to a moderate effort single
225 - 235
C. Deadlift; 3x3; rest 3min
365lbs
+
Assault Bike 10 Sec @ 100% effort
Assault easy for 1:500
x4 sets
Wattage was close to 1900 for all of these
+
For Time @ 100% pace:
12 Cal Row
12 Burpees over Erg
12 Power Snatch @ 75#
Sprint Workout
This was fun, thanks for putting it in for me to make up
+
Movement on your own:
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch
Done did it all
Snatch EMOM
B. Hang Squat Clean; build to a moderate effort single
225 - 235
C. Deadlift; 3x3; rest 3min
365lbs
+
Assault Bike 10 Sec @ 100% effort
Assault easy for 1:500
x4 sets
Wattage was close to 1900 for all of these
+
For Time @ 100% pace:
12 Cal Row
12 Burpees over Erg
12 Power Snatch @ 75#
Sprint Workout
This was fun, thanks for putting it in for me to make up
+
Movement on your own:
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch
Done did it all
Subscribe to:
Posts (Atom)