Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 70% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. 2-Position Clean, 1 set/ 90 sec for 6 sets building (hang, floor)
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30
A. Done @ 315 + Chainz
B. Done with a ticker band. These got very tough. The last 3 sets I had a kip.
C. 225/245/265/275/285/295. Kinda tough but also felt good.
D. Done
Row: 114/114/100/115/118/114
Wednesday, April 27, 2016
Tuesday
Tuesday
A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
3 Burpee Box Jump Overs, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:09
2:06
2:06
2:06
2:07
1:31
1:29
1:21
These were harder this week. Didn't get a full nights sleep so probably hurt my performance a little.
A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
200m Row
3 Burpee Box Jump Overs, 24”
60 sec Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
AM:
Done
PM:
2:09
2:06
2:06
2:06
2:07
1:31
1:29
1:21
These were harder this week. Didn't get a full nights sleep so probably hurt my performance a little.
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 4, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 33X1, 4 x 4, rest 3 min
C. Back Squat, 5 x 3 @ 75-85%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 185/185/205/225/235 - These kinda suck but I like doing them. Hamies need to get stronger.
B. 185/225/275/275(failed the last rep). These got very tough
C. 345/355/365/375/385
Bike sprints done.
A. Snatch Grip RDL @ 3010, 5 x 4, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 33X1, 4 x 4, rest 3 min
C. Back Squat, 5 x 3 @ 75-85%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. 185/185/205/225/235 - These kinda suck but I like doing them. Hamies need to get stronger.
B. 185/225/275/275(failed the last rep). These got very tough
C. 345/355/365/375/385
Bike sprints done.
Saturday
Saturday
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Cuban Press w/ 15-45# bar, 5 x 5 reps, rest 90 sec
B1.Lying DB Tricep extensions, 4 x 15 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 12 alternating reps, rest 2 min
P.M.
Around the world **easy pace, this shouldn’t get too hard
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Skipping Rope
1 min Hollow Hold
AM:
A1. Done - 1st few reps were easy.
A2. Done with 45# bar
B1. Done with 30# - Felt good. Last week had a little pain. this week no pain.
B2. Done with bands. These are very tough.
PM:
Done went at a better pace.
Friday
Friday
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 6-6-6-5-5/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body Hold, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 150’, rest as needed **off feel w/ shoulder
A. Power Clean, 8 TnG/min for 6 min @ 50%
B. Back Rack RFE Split Squat, 6-6-6-5-5/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed **heavy
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body Hold, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 150’, rest as needed **off feel w/ shoulder
A. Done @ 135#
B. 185/205/225/235/245
C. Done @ 185#
D1. Done
D2. Done
E. Done with 30#
Thursday, April 21, 2016
Wednesday
Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 65% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 4 x 15 sec sprint MAX EFFORT, rest 2:30
A. Done with 275# + chains. I think chains are 50# ea.
B. Done.
C. 185/205/225/235/245/255 felt good. most i have cleaned since the open
D. Done - these are kinda hard.
A. Back Squat with Chains, 3/min for 8 min @ 65% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 4 x 15 sec sprint MAX EFFORT, rest 2:30
A. Done with 275# + chains. I think chains are 50# ea.
B. Done.
C. 185/205/225/235/245/255 felt good. most i have cleaned since the open
D. Done - these are kinda hard.
Tuesday
Tuesday
A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
15 Cal Row
35 Double Unders
15 Cal Bike
Rest 60 sec
+
3 sets @ high effort
Run 400m, rest 30 sec
**last one go max effort
Done
PM:
1:53
1:53
1:53
1:52
1:51
Monitor on bike isn't working so did 35sec on bike instead of 15cals
Runs:
1:22
1:25
1:17 - Not sure but think that is a PR.
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 55X1, 4 x 4, rest 3 min
C. Back Squat, 5 x 3 @ 75-85%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. Done. 115/135/155/185/185
B. 185/195/205/225/245
C. 345/355/365/378/385 - This was heavy. Looking forward to strength coming back.
Was stuck at home from flooding didn't get to the bike sprints
+
45min walk
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 55X1, 4 x 4, rest 3 min
C. Back Squat, 5 x 3 @ 75-85%, rest 2-3 min
+
Bike Sprint, 10 x 10 sec MAX EFFORT, rest 1:50, rest 4 min b/w sets 5 & 6
A. Done. 115/135/155/185/185
B. 185/195/205/225/245
C. 345/355/365/378/385 - This was heavy. Looking forward to strength coming back.
Was stuck at home from flooding didn't get to the bike sprints
+
45min walk
Saturday
Saturday
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Cuban Press w/ 5# plates, 5 x 5 reps, rest 90 sec
B1.Lying DB Tricep extensions, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
P.M.
Around the world
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Skipping Rope
1 min Hollow Hold
AM:
A1. Done 5 reps on all
A2. Done
B1. Done with 30# - Left side was weaker and harder
B2. Did Archer ring rows
PM:
Done - this started to suck around round 4
Plus 1hr walk
*Adding in a 1hr walk once or twice a week.
A.M.
A1. Supinated Grip L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Cuban Press w/ 5# plates, 5 x 5 reps, rest 90 sec
B1.Lying DB Tricep extensions, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
P.M.
Around the world
8 rounds @ Z2
1 min Shuttle Run
1 min Row
1 min Bike
1 min Skipping Rope
1 min Hollow Hold
AM:
A1. Done 5 reps on all
A2. Done
B1. Done with 30# - Left side was weaker and harder
B2. Did Archer ring rows
PM:
Done - this started to suck around round 4
Plus 1hr walk
*Adding in a 1hr walk once or twice a week.
Friday
Friday
A. Power Clean, 5 TnG/min for 8 min @ 57.5%
B. Back Rack RFE Split Squat, 8-8-8-6-6/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body Hold, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **off feel w/ shoulder
A. Done @ 135#
B. Done. 185/185/185/205/215
C. Done. 135#
D1. Done
D2. Done
E. Done with 30#
A. Power Clean, 5 TnG/min for 8 min @ 57.5%
B. Back Rack RFE Split Squat, 8-8-8-6-6/leg, rest as needed b/w legs
C. American Hip Thrust, @ 20X2, 4 x 10, rest as needed
D1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
D2. Hollow Body Hold, 5 x 45 sec, rest 90 sec
E. Single Arm DB OH Carry, 4 x 100’, rest as needed **off feel w/ shoulder
A. Done @ 135#
B. Done. 185/185/185/205/215
C. Done. 135#
D1. Done
D2. Done
E. Done with 30#
Thursday, April 14, 2016
Wednesday
Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 60% bar weight + chains
B. Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 4 x 15 sec sprint MAX EFFORT, rest 2:30
A. Back Squat with Chains, 3/min for 8 min @ 60% bar weight + chains
B. Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 4 x 15 sec sprint MAX EFFORT, rest 2:30
A. 275 + Chains - Felt good. Some shoulder pain.
skipped the rest
Seeing Chiro 1 more time. Shoulder feels like it is at about 90%. Want to give it another week.
Tuesday
A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
15 Cal Row
35 Double Unders
15 Cal Bike
Rest 60 sec
+
1 Negative Muscle Up/min for 5 min
+
3 sets @ high effort
Run 400m, rest 30 sec
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
15 Cal Row
35 Double Unders
15 Cal Bike
Rest 60 sec
+
1 Negative Muscle Up/min for 5 min
+
3 sets @ high effort
Run 400m, rest 30 sec
AM: Done
PM:
AD monitor stopped working so I did 1:15 on the AD @ high effort
2:35
2:34
2:34
2:41
2:46
Skipped the MUs
1:22
1:27
1:27
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 55X1, 3 x 5, rest 3 min
C1. Back Squat, 4 x 4 @ 75-80%, rest 60 sec
C2. Legless Rope Climb, 4 x 2 reps, rest 2 min
+
Bike Sprint, 8 x 10 sec MAX EFFORT, rest 1:50
B. 135/185/205
C. All done @ #345 - felt heavy.
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Zombie Squat @ 55X1, 3 x 5, rest 3 min
C1. Back Squat, 4 x 4 @ 75-80%, rest 60 sec
C2. Legless Rope Climb, 4 x 2 reps, rest 2 min
+
Bike Sprint, 8 x 10 sec MAX EFFORT, rest 1:50
B. 135/185/205
C. All done @ #345 - felt heavy.
Saturday
Saturday
A.M.
A1. L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Cuban Press w/ 5# plates, 5 x 5 reps, rest 90 sec
B1.Lying DB Tricep extensions, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
P.M.
Around the world
8 rounds @ Z2
1 min Bear Crawl
1 min Row
1 min Bike
1 min Skipping Rope
1 min FLR on Rings
Skipped. Saw chiro on Friday. told me not to to any of this.
A.M.
A1. L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Cuban Press w/ 5# plates, 5 x 5 reps, rest 90 sec
B1.Lying DB Tricep extensions, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
P.M.
Around the world
8 rounds @ Z2
1 min Bear Crawl
1 min Row
1 min Bike
1 min Skipping Rope
1 min FLR on Rings
Skipped. Saw chiro on Friday. told me not to to any of this.
Friday
Friday
A. Power Clean, 5 TnG/min for 8 min @ 55%
B. Back Rack RFE Split Squat, 10-10-8-8-8/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 40 sec, rest 90 sec
D. Single Arm DB OH Carry, 4 x 100’, rest as needed **off feel w/ shoulder
A. Power Clean, 5 TnG/min for 8 min @ 55%
B. Back Rack RFE Split Squat, 10-10-8-8-8/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 40 sec, rest 90 sec
D. Single Arm DB OH Carry, 4 x 100’, rest as needed **off feel w/ shoulder
A. Done @ #165
B. Started @ #205 and that was a little ambitious. sets were 205/185/185/skipped/skipped. Shoulder started to hurt so I called it.
C1. Done
C2. Done
D. Done with #30
Wednesday, April 6, 2016
Wednesday
Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 55% bar weight + chains
B1. Standing Press, 10 x 3, rest 30 sec @ 50%- move bar as fast as possible
B2. Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Snatch, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
A. 255# with chains
B. 10x3 Strict C2B. Felt good
Skipped the rest. Still some pain in the shoulder. It got better as a worked and body warmed up.
A. Back Squat with Chains, 3/min for 8 min @ 55% bar weight + chains
B1. Standing Press, 10 x 3, rest 30 sec @ 50%- move bar as fast as possible
B2. Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Snatch, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
A. 255# with chains
B. 10x3 Strict C2B. Felt good
Skipped the rest. Still some pain in the shoulder. It got better as a worked and body warmed up.
Tuesday
A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility
P.M.
5 sets @ high effort
15 Cal Row
35 Double Unders
15 Cal Bike
Rest 60 sec
+
1 Negative Muscle Up/min for 5 min
+
3 sets @ high effort
Run 400m, rest 30 sec
AM:
Done
PM:
1:52
2:04
2:03
2:05
1:55
Skipped the rest
Monday
Monday
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 3 x 5, rest 3 min
C1. Back Squat, 3 x 5 @ 75-80%, rest 60 sec
C2. Legless Rope Climb, 3 x 2 reps, rest 2 min
+
Bike Sprint, 8 x 10 sec MAX EFFORT, rest 1:50
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 3 x 5, rest 3 min
C1. Back Squat, 3 x 5 @ 75-80%, rest 60 sec
C2. Legless Rope Climb, 3 x 2 reps, rest 2 min
+
Bike Sprint, 8 x 10 sec MAX EFFORT, rest 1:50
A. Done - 135/155/185/185/185. Harder than I thought it would be
B. Skipped - Shoulders in a lot of pain
C1. Done - 345/345/345
C2. Done
Bike Sprint - Done
Saturday
Saturday
A.M.
A1. L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Ring HSPU’s, 5 x 3-5 reps, rest 90 sec
B1. Incline Bench Press, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
Skipped all this. Shoulders/upper body were in a lot of pain. I tried to do 1 strict HSPU and couldn't do it.
I did this:
2K row
rest as needed
X3
A.M.
A1. L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Ring HSPU’s, 5 x 3-5 reps, rest 90 sec
B1. Incline Bench Press, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min
Skipped all this. Shoulders/upper body were in a lot of pain. I tried to do 1 strict HSPU and couldn't do it.
I did this:
2K row
rest as needed
X3
Friday
W1
Friday
A. Power Snatch, 5 TnG/min for 8 min @ 50%
B. Back Rack RFE Split Squat, 5 x 10/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 35 sec, rest 90 sec
A. Done @ 115. A lot of pain/tightness in my shoulder
B. 135/155/165/165/165
C1. Done
C2. Done
Friday
A. Power Snatch, 5 TnG/min for 8 min @ 50%
B. Back Rack RFE Split Squat, 5 x 10/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 35 sec, rest 90 sec
A. Done @ 115. A lot of pain/tightness in my shoulder
B. 135/155/165/165/165
C1. Done
C2. Done
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