[Tuesday] 1.31.17 Midline Stablization + Muscle-up Work

PM
[A] Warm-up

[B] Bar Muscle Ups Progression
With a PVC- Hollow Snaps + Super Man
10+10 x 3

In between sets, mimic movements on the rig

[C]  Training
Rowing + Handstand + Wall Balls
Follow this scheme as closely as possible.

Handstand Hold 60 seconds 

Row 650m - 1:42 Pace 

Handstand Hold 60 seconds 

Row 650m - 1:42 Pace 

Handstand Hold 60 seconds 

100 Wall Balls 

*** Each Wall Ball break = immediate 60 seconds Handstand Hold

Everything good going into wall balls- Row 650m ~ 1:43-1:44 (2:14-2:16)
Wall Balls
R1: 41- 60 HS Holds
R2: 22- :40/:20 Hold
R3: 21- :35/:25 Hold ** Gave up**
R4: 16

Note time. Immediately into a 5 minute AMRAP of Max Toes to Bar.

58 T2B

[D] For Time
E6min x 3rds:

80yd Sled Push 225# + 10 Burpees to Target

Good
R1: 2:38
R2: 2:34
R3: 2:28

[E]Hollow Hold
Accumulate 3 minutes as fast as possible

6:48

[Monday] 1.30.17 Strength + Metcon

AM
[A] Warm-up

[B] Power SnatchFind today's heavy single. No fails.

95, 135, 155, 175, 185

Using 70% of today's heavy single: 1 Power Snatch + Max unbroken hang power snatches x 3rds
135# (# of UB HPS) R1: 8, R2: 7, R3: 7

[C] Back Squat

1 x 20 @ 235#

[D]Behind the Neck Snatch Grip Push Press

3 x 8, as heavy as possible across.

135, 145, 155 #155 Felt easier than #135

[E] For total time

21-15-9 of Over head squats @ 95# and Bar facing burpees

Rest 3 minutes 

18-12-6 of Power snatches @ 95# and Burpees of the bar 

Rest 3 minutes 

15-9-3 of Over head squats @ 95# and Bar facing burpees

5: 27, 14:11, 20:22 OHS all UB. Just realized I did hand snatches instead of power snatches. Broke 18 into (12/6) and 12 into (6/3).

[F]EMOM x E2 Minutes x 6rds

1) BJO's, clearing 24" x 10

2) 350m Row

Attempted E2 no slow: 

1.) 0-2:00- Made time: 

2.) 2:00- 4:30- (:30 seconds slow)- 1 minute rest 

3.) 5:30- 7:35- (:35 seconds slow)- 40 seconds rest 

4.) 8:15- 10:24 (:09 seconds slow)- 51 seconds rest 

5.) 11:15- 13:15 - Made time- 45 seconds rest 

6.) 14:00- 16:00- Made time- 

Done Legs super heavy- box jump overs slow- big movements. Row wasn't very strong either Row= 1:16-17 every 350m @ ~ 1:48-1:50

[Sunday] 1.29.17 Hot Yoga + Foam Roller

PM
[A] Power Yoga @ Golds Gym South
60 minutes

[B] Foam Roller- 20 minutes

[Saturday] 01.28.17 Partner Wod- DT + MetCon

AM
[A] Warm-up

[B] 10 minute AMRAP:
1K Row
100 WB (#20)
Max T2B

Partner holds HS while other works
Mitch- 350m Row
Drew- 650m Row
Mitch- WB 30
Drew- WB 30
Mitch-WB- 20
Drew- WB- 20
Mitch-T2B- 17
Drew-T2B- 10
Mitch- T2B-31

58

Rest 10 minutes

[C] 10 minute AMRAP "DT"

Start 11 DL then switch 1/1 Round

8+14

[Friday] 1.27.17 Active Recovery

PM
[A] Mobility x 20 minutes

[B] 5K Row @ 2:30-2:50
Easy no out of breathe rowing
25:30

[Thursday] 01.26.17 Clean Squat and Jerks + HS Holds/Wall Balls

PM
[A] Warm-up

[B] Find today's heavy squat clean and jerk
135, 155, 185, 205, 225, 235

[C] Squat Clean + Jerk Complex
Using 85% of today's heavy perform 2+1 x3

205

[D] Back Squat
Using 75% of 1RM 1x 10

260

[E] Wall Ball Test:
Perform max UB wall balls
Hand stand hold 1 minute
Perform max UB wall balls
Hand stand hold 1 minute
Perform max UB wall balls

48/37/33

[Wednesday] 1.25.17 Row Intervals

PM
[A] Warm-up

[B] 5 Rounds Row Intervals with 2:30 rest between
1.) 75% of PR
2.) 80%
3.) 85%
4.) 80%
5.) 80%

1:54.0/ 1:47.8/ 1:40.0/ 1:46.7/ 1:46.3

[Tuesday] 01.24 PM Gymnastic Work

PM
[A] Warm-up

[B] 12 min EMOM
Odd: Deadlift x 5 (#315)
Even: 6-8 Strict HSPU

DL= all UB, HSPU 6/6/6/6/5/4

[C] Back Squat Using 60% of 1RM
1x20 (#230)

[D]10 min EMOM
Odd: T2B x10 Singles (180 turns)
Even: BJO (clearing the box) x6 @ 24"

[E] 10 min EMOM
Pulls- kipping, max effort in 30 seconds

7/8/8/8/7/8/6/7/6/6

[Monday] 1.23.17 PM Row/HS Holds + Thurster/Burpees

PM
[A] Warm-up

[B] 5 Rounds 500m Row @ 75% PR
500m = 1:55
Then hold 1:45 handstand

R1: 1:45
R2: 1:45
R3: 1:30/:15
R4: 1:10/:35
R5: 1:00/:15/:15/:15

[C] 5 Rounds
90 Second EMOM
1.) Max Thurster (#135)
2.) 15 Bar-facing burpees

R1: 12/ R2: 12/ R3: 10/ R4: 10 R5: 9

[Saturday] Double Air Force

AM
[A] Warm-up

[B[ Double Air Force
40 Thrusters (#95)
40 SDHP (#95)
40 Push Jerks (#95)
40 OHS (#95)
40 Front Squat (#40)

* Every minute complete 4 burpees. Start with 4 burpees.

19:58

[Friday] 1.20.17 PM Power Cleans + 13 Min AMRAP

PM
[A] Warm-up

[B] E2 min for 12 minutes:
Power cleans from below knee x2

Build to heavy set
115, 115, 135, 155, 185, 185

[C] Using weight from heavy set, clean high pull 3x3
185, 205, 205

[D] 13 min AMRAP
35 DU
9 Power cleans (#115)
35 DU
9 Power cleans (#135)
35 DU
9 Power cleans (#155)
35 DU
9 Power cleans (#185)
35 DU
Max power cleans (#205)

36

All power cleans went singles

[Thursday] 1.19.17 AM Mobilization + EMOM

AM
[A] Warm-up

[B] Take 15 minutes for mobilization:

[C] 3 Rounds of:
1 min max wall balls (#20)
1 min rest
1 min max SDHP (#75)
1 min rest
1 min max box jumps (24")
1 min rest
1 min max push press (#75)
1 min rest
1 min max calorie row
1 min rest

* Goal is consistency- but push limits

154/152/151

WB 30 each round, SDHP 28-32 each round, box jumps 23-28, PP, 35-40, cal row 21-26

[D] Accessory work

Rotator cuff work: Lateral each arm on cables 3x8 (#10) with isometric hold

Lat Activation: Back flyes  (#10 DB) 3x8 with isometric hold

[Wednesday] 1.18.17 PM Snatchs + Open 13.1

PM
[A] Warm-up

[B] E2 mins for 10 minutes:
Snatch grip high pulls from below knee x4

Build to moderate set
95, 105, 115, 135, 135

[C] E2 min for 10 minutes:
Snatch grip deadlift x4

Start with final weight of H/P
Build to heavy w/ perfect form
135, 145, 155, 155, 155

[D] Open 13.1
17 minute time cap:
40 burpees, 30 snatches (#75)
30 burpees, 30 snatches (#135)
20 burpees, 30 snatches (#165)
10 burpees, AMRAP snatches (#210)

167

Slow burpees 20/20. Good breather between. 12/10/8 Snatches @ #75. 10/10/10 burpees. Single snatches @ #135. Straight to bar betw reps. 10/10 burpees. 17 Snatches @ #165

[Tuesday] 1.17.17 PM EMOM + 500m Row Time Trial

PM
[A] Warm-up

[B] 20 min EMOM (:40 sec work/ :20 sec rest)
1.) HSPU negatives
2.) Jumping pull-up negatives
3.) Hollow hold
4.) DU practice
5.) Strict T2B

[C] 500m time trail
1:26.0

[D] Accumulate 200 yards of sled push (#205)

[Monday] 1.16.17 PM Accessory Work

PM
[A] Warm-up

[B] 3 Rounds- Not for time
10 Back extension
20 Strict ring dips
20 GHSU

[C] Teams of 2, alternate:
3 Rounds, not timed:
8 Suitcase Deadlifts (#35)Right
50 yard 1-arm farmer carry- Right
8 Suitcase Deadlifts (#35)- Left
50 yard 1-arm farmer carry- Left

Side plank hold- switch sides when partner switches arm after walk
[D] 10 min AMRAP
100 Box steps (#35 KB/arm)
Max DU's

* Score = DU

221

Appalachian Trail Section Hike [8/15/15- 8/23/15]

[Saturday] AM Volume

AM
[A] Warm-up

[B] For Time:
Run 8 laps
40 DL (#225)
40 WB (#20)
40 Burpee over bar
40 Burpee over bar
40 WB (#20)
40 DL (#225)
Run 8 laps

30:28

[Friday] 01.14.17 PM Snatch + Row Intervals

PM
[A] Warm-up

[B] Take 12 minutes to build to heavy snatch double (Power)
95, 115, 135, 155

[C] Back Squat 4x5 (Add 5-10 from Tuesday) (#265)

[D] 3 Rounds 
500m Row
20 Burpee over ERG

* Set rest to 5 minutes on rower.

~ 50 seconds on burpees and 1:44 on rows

[Thursday] 01.12.17 AM Gymnastics + PM Mobility Work (Squat)

AM
[A] Warm-up

[B] 20 min EMOM
1.) Max strict HSPU
2.) Rest
3.) T2B
4.) Rest

6/10, 1/10, 4/8, 4/8, 3/6

[C] 15 min EMOM
1.) Max C2B
2.) Hollow body hold-ground
3.) Rest

6/:30, 6/:30, 5/:28, 3:26, 3:24


PM

Mobility Work- Squats

[A] Assessment

Tight Hamstring, and limit ankle mobility

[B] Pre-work band work

1.) Isolated hip band into a lunge- 2 minutes/side

2.) Hamstring flossing- 1 minute/side

3.) Ankle stretch on box or band (Ankle should always track straight over toe)

[C] Warm-up

1.) Squat with band under glute- 2x:30 (No broken back/knees out- in upright position)

2.) Squat on a medicine ball (Over with glute activation)

3.) Step-up on box with only glute activation (1x10/side) 

[D] Work

1.) Medial glute lacrosse ball (massage muscles around IT band)

2.) Plantar lacrosse ball massage (Below heal and below toes towards arch but not in arch)- Amazing for upper and general stretch works everything downstream- Test- by performing forward fold)

3.) Lunge with opposite foot on wall- Activate glute for more hip stretch)

[Wednesday] 01.11.17 Team Wod

PM
[A] Warm-up

[B] Teams of 2, one partner working at a time
2K Row
200 DU
20 Clusters (#115)
1500m Row
150 DU
15 Clusters (#155)
1K Row
100 DU
10 Clusters (#185)

34:14

[Tuesday] 01.10.17 PM BS/DL + Open 16.3

PM
[A] Warm-up

[B] Using 90% of 10RM Back squat 4x5 (#255)

[C] Deadlift 3x8 @ 67% 4.1.1.1 (#295)

[D] Open 16.3
7 min AMRAP:
10 Power Snatches (#75)
3 Bar MU (I did 5 C2B)

93

[E] Accumulate 250 yards sled push (#185)

[Monday] 01.08.17 PM C&J+ Metcon + Gymnastics

PM
[A] Warm-up

[B] Take 12 minutes to find heavy C&J
135, 155, 185, 205, 225, 245

[C] 3 Rounds of:
10 Cal row
10 Thrusters (#95)
10 Bar facing burpees

* 6 min time cap
* 5 minute rest between rounds

5:31, 5:28, 5:48

[D] 12 min EMOM
1 Rope Climb
5 Ring rows (0030)

[E] 4x3 Eccentric Bodyweight pull-ups (7000)
Superset with 10 shuttle push-ups

[F] 30 minutes of sauna

[Friday] 01.06.17 PM Snatch + Row Intervals

PM
[A] Warm-up

[B] Take 10 minutes to build to a heavy Snatch (Power or Squat)

[C] Using that weight
OHS 3x5
95, 115, 135, 155, 185

[D] Using 105% of heavy snatch
Snatch grip DL 3x5
155

[E] 5 Rounds Rowing intervals
150m sprints
2 minute rest between rounds

[Thursday] 01.05.17 Team Wod- Volume

PM
[A] Warm-up

[B] For Time:
Teams of 2, one partner working at a time:

Run 4 laps together
50 Hang power cleans (#115)
50 Front squat (#115)
Run 4 laps together
50 Thrusters (#115)
50 S2OH (#115)
Run 4 laps together
50 Hang power snatch (#115)
50 OHS (#115)
Run 4 laps together

25:53

PC, FS sets of 10, Thursters, S2OH sets of 5, HPS sets of 5, OHS sets of 10

40 minute time cap

[Wednesday] 1.04.17 PM C&J + Metcon

PM
[A] Warm-up

[B] Take 12 minutes to find heavy C&J
135, 155, 185, 205, 225, 245

[C] 2 RFT:
30 DL (#225)
30 WB (#20)
30 Cal row
30 HSPU

218

15 minute time cap

[D] Accumulate 200 yard sled push (#185)

[Tuesday] 01.03.17 PM Team Wod

PM
[A] Warm-up

[B] Team of 2, one partner working at a time:

30 Burpee BJO (24")
60 C2B
90 KBS (#70)
60 C2B
30 Burpee BJO (24")
60 GHSU
90 T2B
60 GHSU
30 Burpee BJO (24")
Run 6 laps together

30:33

[Monday] 01.02.17 PM 10RM BS + DL/Metcon

PM
[A] Warm-up

[B] Find new 10RM BS
Higher than 80% of 1RM

285

[C] DL 65% 3x8 @ 4.0.1.1

285

[D] 4 Rounds of 2 minutes:
15 Thrusters (#95)
Max bar facing burpees

All thrusters UB. Burpees were 25, 23, 21,20

89

Rest 3 minutes between rounds

[Sunday] 01.01.17 Lat Activation Work

PM

[A] Warm-up

[B] Weighted eccentric pull-ups

6x3- 5 second descent (#25)

[C] 18 min EMOM

12 GHSU

6 Ring rows

3 Wall walks

[D] 3 RFT:

20 Cal row

8 Single arm db snatches (#70)

4:39

[E] Single arm DB row

4x 6 (0030)- 3 Second isometeric hold @ the top

50, 55, 55, 55

[F] 20 min in Sauna

[Saturday] 12.31.16 AM Team WoD

AM
[A] Warm-up

[B] Teams of 2
200 yd sled push (#315)
2K Row
200 DU
2K Row
200 yd sled push (#315)
200 DU

30:15

Sled push, switched every 25 yards. Heavy, as all get out. Row not to bad, switched every 500m averaged around a 1:48. DU as many as possible. usually around 70-80 a piece.

[Friday] 12.30.16 PM Metcon

PM
[A] Warm-up

[B] Back squat @ 75% 5x1 (2110)
255

[C] 3 Rounds
30 Cal row
20 Wall ball (#20)
10 Burpee over ERG

2:21, 2:16, 2:10

Rest 5 minutes between efforts
*Goal consistency between rounds