3/29/2022

A1. Seated SA Banded Row: 8 reps/side x 3 sets; rest 10-15 sec

Done
A2. Bent Over BB Row: 10 reps @ 2011 x 3 sets; rest 2-3min

115lbs - Forgot to do the tempo for this part

B1. Seated SA Lat Pull-Down: 8 reps/side x 3 sets; rest 10-15 sec
B2. Wide Grip Feet Assisted Pull-Ups: 8 reps @ 2011 x 3 sets; rest 2-3min

B1 and B2 done

C. Barbell Complex w/ Straps:
5 Wide Grip Rows
5 Pause Shrugs (hold for 2 sec at top)
5 RDL's
5 Shrugs, No Tempo
5 RDL's
x 3 sets (build to a tough UB complex w straps)

115 - 125 - 135

Grip was the big limiter because I don't have straps

D1. Seated Elbow on Knee Banded Bicep Curls: 12 reps *w/ control through full ROM x 2-3 sets; rest 10-15 sec
D2. Hammer Curls w/ Plate: 10 reps *Standing back to wall x 2-3 sets; rest 1-2 min b/t set

D1 and D2 done

Speed Stick Training

Level 1 Overspeed Protocols

- 3 times both directions with light, medium, heavy sticks

- 3 times with step change in both directions with each stick

- 3 AFAP with light stick

3/28/2022

A. Hang Power Snatch + Low Hang Power Snatch + Power Snatch; 1 complex on the min for 8 minutes

115lbs

B1. Box Squat; 5 reps x 3 sets; rest 30 seconds

265lbs

B2. Back Rack Barbell Walking Lunge; 16 total steps (8/leg) x 3 sets; rest 3min bw sets

135lbs

C1. Single Leg Goodmorning (back rack); 6-8 reps/leg x 2 sets; rest 30 seconds

95lbs

C2. Wtd Single Leg Sorenson Hold; 20 sec/leg x 2 sets rest 2-3min bw sets

25lbs
+
4 sets:
3min AMRAP:
3 Heavy KBS
6 Push-ups
9 Air Squats
rest 1min bw sets

5+ 2 air squats - 4 + 5 air squats - 4 - 4

Speed sticks arrived today, lets get after it and see how fast we can get that swing speed

3/23/2022

A. Back Squat @ 3331; 6 reps based on loading x 5 sets; rest 2min bw sets

155lbs for each set

B1. Loaded Wall Sit; 30 seconds x 4 sets; rest 30 seconds

Used a 45lb plate

B2. Goblet Hold Banded VMO Squats; 20 reps x 4 sets; rest 2min bw sets

These were a little awkward to set up

D. Single Leg Hip Extension; 8 reps+ 8 sec hold x 3 sets; rest 1min bw legs

Done

3/22/2022

A. Bench Press: 10,8,6,4; rest 2-3 min - 65,70,75,80%

135 - 155 - 175 - 195

B. Around the World Pull-up; 4 each direction x 4 sets; rest 3min bw sets

D1. Prone Incline Bench Rear Delt Raises: 10 reps x 3 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 3 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 3 sets; rest 30 seconds
D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 3 sets; rest 90 seconds
Did D1-D4 with a 10lb db

*Bike Conditioning:
7 Rounds:
90 Second standing bike
1 min seated bike
60 second rest
*for max cals

Changed it to 60 seconds because I wasn't paying attention. Average was 42 cals per round

3/9/2022

3 sets:
10 Cal Bike
3 sHSPU + 3 kHSPUs
10 Cal BIke
3 sHSPU + 3 kHSPUs
10 Cal Bike
3 sHSPU + 3 kHSPUs
10 Cal Bike
3 sHSPU + 3 kHSPUs
rest 90 seconds
10 Cal Bike
3 Strict Pull-Ups
10 Cal Bike
3 Strict Pull-ups
10 Cal Bike
3 Strict Pull-ups
10 Cal Bike
3 strict pull-ups
rest 3min bw sets 

Standing C2 bike w/ damper set to 10, I reduced the number of strict pull-up because the last open workout will likely have a lot of upper body pulling involved

3/2/2022

EMOM 12 min:
1- 6 Bar Muscle Ups
2- 10 OHS @ 95lbs
3- 25' HSW
4- 15 cal row
+
EMOM 12 min:
1 - 10 C2B - I don't have a video but even on these I noticed a bias towards my right side and we definitely need to address the strength and likely endurance discrepancy between my left and right side now that my shoulder is cooperating
2- 8 DB box step overs (2 DBs)
3- 4 strict + 6 kipping hspu
4- 15 cal row

3/1/2022

6 Bench Press @ 185lbs
Rest 30 sec
3 sHSPU + 7 K HSPUs 
Rest 30 sec
30ft HS Walk
Rest 2 min

HSW on both sets was not good, kHSPU on the second set were atrocious and I could not stay on the wall

20min EMOM: 

Odd: 10 Cal Echo Bike 

Even: 12 Burpees 

Gross, but I finished it

2/28/2022

A. EMOM x 10:
3 Burpee Box Jump Overs @ 24" + 1 Squat Clean (start at 70% and build to a tough single by minute 10)

Built to 245lbs, had one failed attempt at 255

+
3min AMRAP:
7 C2B
7 Thruster @ 95lbs
21 Double Unders

2 Rounds + 7 thrusters - split the C2B into 4/3 (no video, had to use my phone as a timer), UB thrusters, UB dubs

rest 3min

3min AMRAP:
7 S HSPUs
24' FRWL (1 DB @ 50 - 12 ' down and back)
21 Double Unders

2 Rounds - I don't know what to say about the sHSPU that I haven't already said, they continue to be a huge issue despite everything we've done to work on them

rest 3min

3min AMRAP:
7 TTB
8 DB Squat Clean (Single Arm - alt each rep)
21 Double Unders

3 Rounds