Up to Nov 28

I enjoyed this training as much as I could.  I think probably need to stick to single leg work b/c I can't load up belt squats heavy enough comfortably.  If A.M. pieces can be 60 min or less that'd be great.  Need to switch rest day back to Thursday if possible.  Keeping Saturday as a single session is necessary too.

**Rehab Protocol**

A1. Crossover Symmetry - 3 x Activation routine; rest 15

A2. Seated Neck Retractions (back to wall) - 3 x 10; rest 15

A3. Head Tilts - 3 x 10 ea side; rest 15

A4. 2.5# Plate Shoudler Circles - 3 x 10 ea arm; rest 15sec

A5. 2.5# Plate Vertical Scap Punches - 3 x 10 ea arm; rest 15sec

A6. Lying Prone Shoulder Angels - 3 x 10; rest 60sec

Done each time.  Only thing not positive I did correct was shoulder circles, just did slow big arm circles, fwd and backward

Nov-25

AM

A1. Airsquat @3030 tempo  - 3 x 15; rest 0sec

A2. XB - 3 x 5min @ EN2; rest 60sec

B1. RLE Split Squat @3030 tempo - 3 x 12 ea leg; rest 0sec

B2. XB - 3 x 5min @ EN2; rest 60sec

C1. Unloaded Good Morning @3030 tempo - 3 x 15; rest 0sec

C2. XB - 3 x 5min @ EN2; rest 60sec

Complete all felt good.  RLE got a little tough at the end.  If possible need A.M. session to be 60 min or less

PM

Upper-body Rehab Protocol

+

XB - 3 x 20sec @ maximal tolerable effort (MTE); rest 3-5min (as needed to complete recovery)

+

XB - 90sec @ 90-95% effort

XB - 60sec @ easy recovery pace

x4

Rest - 4-6min (as needed)

x2 Rounds

+

Mobility - 20min

20 sec sprints- 35mph- 900+ watts

90 sec efforts- 350-370watts - 25mph

Nov-26

Rest / Optional EN1 Walk

Nov-27

AM

A. Sled Drag - 6 x 40sec; rest 2min (very heavy, slow grinding turn-over, looking for strength response not metabolic)

B. Chain Squat - 5 x 5; rest 2min (build)

C. Wtd. Vest GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)

+

XB - 30min @ EN1

***this can be the long-walk this week if you didn't complete on the 26th

A. 135#, 160#---> last 2 sets hurt bad, legs could barely move.  Caught me off guard.

B. Can't get this set up right to get much more than 100# on there so may need to stick to single leg work or high reps on this.  Not sure how to adjust

C. 10# DB in hand, didn't want to put vest on yet

Went into P.M. here b/c I had to do this in one session

PM

Upper-body Rehab Protocol

+

XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)

+

XB - 10min @ 85% effort (threshold...HR cap 180 BPM)

Rest - 2min

XB - 8min @ 85% effort

Rest - 2min

XB - 6min @ 85% effort

Rest - 2min

XB - 4min @ 85% effort

Rest - 2min

XB - 2min @ 85% effort

**average pace should be maintained across all 30min...should approximate your expected 30min TT pace

10 sec sprints- 35-36mph- 900-960 Watts **couldn't dig much harder than the 20 sec sprints 

+

10 min @ 240 watts- 100cals- 21.4mph

8 min @ 264 W- 89 Cals- 22.2mph

6 min @ 275W- 73Cals- 22.6mph

4 min @ 288W- 50Cals- 23.0mph

2 min @ 331W- 28Cals- 24.1mph

Nov-28

General Aerobic Warm-up - 10min

+

XB - 5min Time Trial

+

A1. Sled Drag - 2 x 3min; rest 0sec (light-mod load, constant tension, constant movement)

A2. XB - 2 x 5min @ EN2

B1. Reverse Sled Drag - 2 x 3min; rest 0sec (same)

B2. XB - 2 x 5min @ EN2

C1. Lateral Sled Drage - 2 x 90sec ea direction; rest 0sec (same)

C2. XB - 2 x 5min @ EN2

5 min TT- 72Cals- 25mph avg 330-350avg watts

Nov-29

Rest

Oct 29-31

Oct-29

AM

General Warm-up - 10min

Specific Warm-up + DROM - 15min

+

Self Directed cyclical EST work (between EN1-EN3 by feel)

+

Choice Cyclical - 10min @ En1

10 min Row building EN1-EN3

rest 2 min

10 min Bike building EN1-EN3

PM

FG Qualifier #4 / #5

#4

Clean & jerk 1rm in 5 min

+

#6

10 thrusters 185

10 dead lifts 315

10 box jump over 30""

200m row

+

A1. Bent Hollow Hold - 3 x 30-40sec; rest as needed

A2. Straddle Hollow Hold - 3 x 20-30sec; rest as needed

A3. Arch Body Rock - 3 x 20-30sec; rest as needed

A4. Seal Rolls - 3 x 10-12 rolls; rest as needed

B1. KB Thoracic Reach-overs - 2 x 10-12; rest as needed (KB in t-spine, reach over KB w/ both arms into thoracic extension and take one deep belly breath in and out)

B2. Prone Grip Passive Bar Hang - 2 x 20-30sec; rest as needed (hang at absolute bottom of ROM, cycle deep belly breaths)

B3. Feet Elevated Gymnastics Bridge - 2 x 15-20sec; rest as needed (focus on pushing chest through and creating thoracic extension vs lumbar extension)

280 on Cl&J, Jerk was really ugly.

2:15.  All unbroken, deads were steady definitely not fast box jumps were relatively slow.  Row pace around 1:35/500m.  Deads were slow but being able to do 10 unbroken after those thrusters is decent for me.  When that was a regionals workout the first time I could barely get 10 unbroken doing max effort.

+

A1. 40 sec

A2. 20 sec **smoked hip flexors and couldn't get very wide on these

A3. 30 sec, this is really tough for me.

A4. Done but not very smooth at all

B1. Complete felt good

B2. 30 sec/ set

B3. 20 sec/side. I liked this, I could get in a much better position than on ground.

Oct-30

AM

General Warm-up - 10min

Specific Warm-up + DROM - 15min

+

Self Directed cyclical EST work (between EN1-EN3 by feel)

+

Choice Cyclical - 10min @ En1

30 sec Row @ 1:45

rest 30 sec

30 sec Air Bike @ 70RPM

rest 30 sec

x 8

PM

30-20-10

Wall ball 20#

Power snatch 95#

Pull ups

+

A1. DB 2-arm Lateral Crossover Box Step-up (14-16"") - 3 x 8-10 ea leg; rest as needed (mod)

A2. BB Glute Bridge - 3 x 8-10 ea leg; rest as needed (mod)

A3. DB 1arm Elbowing Row - 3 x 8-10 ea arm; rest as needed (mod)

A4. KB TGU - 3 x 3 ea arm; rest as needed (mod)

+

Mobilty - as needed

10:53

WB all unbroken

Power Snatch smoked me- 8/7/6/5/4, 1/1/1/1/1/1/5/5/4, 6/4

Pull Ups- 30, 12/8, 10

Breathing was limiter here for sure.  Was smoked after first round, probably shouldn't have done 30 unbroken pull ups but I figured that was my only chance of keeping up a decent time.

A1. 20#/H light

A2. 65#- 8/leg

A3. 35#

A4. 45# DB, KB was hurting forearm too much

**I liked both of these circuits to finish last two days.  Felt good to do this kind of work

Oct-31

A. Jerk Balance - accumulate 15 total reps @ light to mod loads; rest as needed

B. Pause Split Jerk x1 + Split Jerk x1 - 10 moderate sets of the complex; rest as needed

C. Split Jerk - 4 perfect singles; rest as needed

+

5-4-3-2-1 reps for time

Deadlift @ 225#

Bar Muscle-up

+

Rest to complete recovery

+

8-6-4-2

Power Clean @ 165#

16-12-8-4

CTB Pull-up

A. up to 95#, felt solid

B. up to 185# felt really good till it didn't feel good

C. skipped

+

2:01, pull was just gone so couldn't push the pace going to BMU.

3:14- Pull was gone so had to break pull ups more than I wanted to.  Power Cleans I did 8, 4/4/4, singles, 2

Nov-1 *fittest games workouts due

Rest...and go from here