Sunday, February 21, 2016

Feb 19-20

Feb-19
Full-body CAR's
+
AB - 3 x 20sec @ 100% effort; rest 2min
Rest 2min
Run - 10 x 30sec @ 80-85% effort; walk 30sec @ easy recovery pace
Rest 3-5min
x2 Rounds
+
20min EMOM
Min-1 - 10 DB Thrusters @ 20-30# ea hand
Min-2 - 10 GHD Sit-ups
Min-3 - 10 Russian KB Swings
Min-4 - 45sec Row @ 80-85% effort
+
10min Cyclicla Flush (choice modality)
+
PAILS/RAILS

20 sec- about 35mph
+
Run- held about 6:30-6:40 pace throughout.  Felt really good and smooth on these 
+
EMOM complete, 30# DB's and 70# KB.  Row @ 1:58/500m
Felt great, enjoyed the day but legs were beat the rest of the day I guess from the run.

Feb-20
Full-body CAR's
+
A. HB Back Squat - 5,5,3,3; rest 2:30 (5's mod-heavy, 3's build)
C. American Hip Thrust - 8,8,6,6; rest 2:30 (8's mod-heavy, 3's build)
B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)
E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec
E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec
+
5 Rounds (complete one series all the way through on one arm then switch)
15sec Single-arm Plank w/ serratus activation
30sec Side Plank from hand
15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 275, 295, 315, 335.  Felt solid
B. 225, 225, 245, 265.  Hardest part is bar sitting on hips
C. 135, 135, 155/hand.  155 couldn't hold full 45 sec.
D1/2- complete.  Felt it more in shoulders this week but still more hips and hammies
E1/2. didn't do b/c of time
+
Core work done.  Can't really tell but R side may be harder.  It's definitely harder on the Ring Row hold.  It's hard for me to activate scap without bending elbow.  

Also, I have a knot on right side of neck and in my right lat right outside my shoulder blade pretty uncomfortable.  Woke up that way 2 days ago.  Doesn't restrict anything, just making note of it.  Going to use compex tonight.

Friday, February 19, 2016

Feb 11-17

Feb-12
Full-body CAR's
+
250m Row
200m Run
60sec Rest
x5 rounds @ 70-75-80-85-90% effort by round
+
10min AMRAP @ 85% (low-end threshold)
15cals Row
12 NO-push-up Burpees (or 7 standard burpees...your call)
Rest 3min
10min AMRAP @ 85% (...same)
15cals XB
30 Double-unders
+
10min Cyclicla Flush (choice modality)
+
PAILS/RAILS

Row/Total
1:04/2:07
1:01/2:00
:59/1:53
:57/1:50
:55/1:45
+
5+11Cals
5+13Cals

Feb-13
Full-body CAR's
+
A. HB Back Squat - 3 x 5; rest 2:30 (mod-heavy across)
C. American Hip Thrust - 3 x 8; rest 2min (mod-heavy across)
B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)
E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec
E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec
+
5 Rounds (complete one series all the way through on one arm then switch)
15sec Single-arm Plank w/ serratus activation
30sec Side Plank from hand
15sec Single-arm Ring-row Hold (bottom of RR, active scap)

A. 225, 275, 295
B. 225-->
C. 125/H, 145/H, 145
Crawling done.  Felt more in hips/hammies than anything.  Poor hip flexion mobility
+
Core work complete took a second to hold retraction on ring hold.  I liked this

Feb-14
Rest

Feb-15
Full-body CAR's
+
A. Front Squat - 4 x 8; rest 2min (build)
B. Farmers Handle DL - 4 x 8; rest 2min (build)
C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 8; rest as needed (mod-across)
C2. Archer Ring Rows - 4 x 8-10 alt reps; rest as needed (setup so that you are 2-4 reps from failure)
D1. Seated 1-arm DB OH Triceps Ext - 3 x 12-15; rest 30sec
D2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec
+
5 Rounds:
10sec Rings Support Hold
10sec Bar-hanging L-Hold
20sec Rings FLR Hold (RTO)
20sec Floor V-sit Hold
*rest as needed b/t movements

A. 155, 185, 205, 225
B. Conv DL 185, 205, 235, 235
C1. 25#/H
C2. complete
D1. 10# for 12 reps, tough
D2. Hard to keep shoulder down and back on L side

Feb-16
Full-body CAR's
+
XB - 3 x 10sec @ 100% effort; rest 90sec
Rest 3min
XB - 3 x 20sec @ 100% effort ; rest 2min
+
Row - 5 x 200m @ 2k pace; rest 30sec
Rest 3min
x2
+
20min EMOM
Min-1 - 6-8 Alt DB Santches @ 25-45# by feel
Min-2 - 10-12 Wallball
Min-3 - 12-15 Tuck-ups
Min-4 - 45sec Shuttle Run @ 75-80% effort
+
PAILS/RAILS

10 sec- 37.5mph
20 sec- 34.9mph
Row @ 1:50/500m- glad to hold this pace.  Nervous I wouldn't be able to since it's been so long since rowing with intensity.
+
EMOM done
45# 8 reps
12 reps
15 reps
All felt good.  Breathing was high after run but everything was solid.  Enjoyed this session

Feb-17
Full-body CAR's
+
A1. BB Back Rack RLE Split Squat - 4 x 6; rest as needed b/t legs + 60sec
A2. Archer Pull-ups - 4 x 6; rest as needed b/t arms + 60sec
B1. BB Single-leg RDL - 4 x 6; rest as needed b/t legs + 60sec
B2. Archer Push-ups - 4 x 6; rest as needed b/t legs + 60sec
C1. DB 1arm Lying Tricep Extension - 3 x 15; rest 30sec
C2. Banded 1-arm Triceps Pull-down - 3 x 15; rest 30sec
*target is to increase loads on all movements across
+
4 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows  ea direction
40sec Hollow Rock

A1. 145, 165, 175, 185
A2. Complete felt better
B1. 145, 145, 155, 155
B2. Complete, lower than last week and felt better
C1. 10#
C2. done much better
***felt lots of progress on L side today.  Good to feel that.
+
Core work, 3 rounds only, ran out of time.

Tuesday, February 9, 2016

Feb 8/9

Full-body CAR's
+
A1. BB Back Rack RLE Split Squat - 4 x 6-8; rest as needed b/t legs + 60sec
A2. Archer Pull-ups - 4 x 6-8; rest as needed b/t arms + 60sec
B1. BB Single-leg RDL - 4 x 6-8; rest as needed b/t legs + 60sec
B2. Archer Push-ups - 4 x 6-8; rest as needed b/t legs + 60sec
C1. DB 1arm Lying Tricep Extension - 3 x 12-15; rest 30sec
C2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec
+
Trunk Stability
4 Rounds 12 Stir the Pots ea direction 12 Landmine Anti-rotation Rainbows ea direction 40sec Hollow Rock

A1. 95, 115, 135, 155. 8 for all reps.  Felt good last set was very tough, thought I'd only get 6
A2. Complete for 8/side.  When left arm is straight I can't get L arm to level with the ground if that makes sense.  I have pictures but it's basically what you saw.  Just documenting for future reference as we progress
B1. 95, 115, 115, 135.  No tempo is much easier, but after first set L hamstring bout cramped up.  Felt good though
B2. Not all the way down, L arm pressing is limiter.  Did 6/arm
C1. 8#/arm for 12 reps, L arm was weak
C2. Done w/ red band
+
About to do core work, didn't have time earlier


Feb-9
Full-body CAR's
+
XB - 3min
Row - 2min
Run - 1min
x3 Rounds building effort from 75-80-85% by round
+
6min AMRAP @ Threshold (85-90% effort)
15cals XB
15 WB
45 DU
Rest 2min
6min AMRAP @ Threshold (85-90% effort)
15cals Row
10 BJ @ 20"" (step-down)
10 Russian KB Swings (53-70# by feel)
Rest 2min
x2 Rounds
+
PAILS/RAILS
CAR's done
3, 2, 1 done I enjoyed this warm up
Bike went from 20, 21, 22 mph
Row- 2:12, 2:10, 2:05/500m
Run sped up each time
+
XB/WB/DU- 2 + 7.5 / 2 + 9 Cals
Row/BJ/KBS- 3 / 3 + 2
Felt good to do CF'ish stuff
+
PAILS/RAILS on shoulders and hips

Saturday, February 6, 2016

TTT Camp

Saturday
Full body CAR's
UB PAILS & RAILS
+
A1. Back Squat, 5 x 8, RAN
A2. Archer Pull Ups, 5 x 5/side, RAN
B1. RDL @ 3030, 3 x 8, RAN
B2. DB Seated Press w/ 2 scap punches at top, 3 x 5, RAN

A1. 135, 185, 205, 225, 245 - felt really solid. 
A2. Complete @ controlled tempo
B1. 115, 135, 135# felt better than it has been.  Can go heavier but want to make sure keeping shoulders balanced and don't feel left one give any
B2. 20# DB's across, just focused on good movement

5 rounds for time:
15 Cal Assault Bike
15 Wallball, 20#

9:30
Stayed around 22.6mph all the way through.  Last 2 rounds above 23mph

Thursday, February 4, 2016

Jan 28-Feb3

A. BB Back Squat - 5 x 8; rest 2min (build to tolerance)
B. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)
**BF restriction for A/B
C1. BB Back Rack Walking Lunge - 4 x 20 alt steps; rest 60sec
C2. BB Hip Thrust - 4 x 10; rest 60sec
C3. Slider Hamstring Curl - 4 x 12; rest 60sec
+
20sec Feet on Stability Ball """"hollow"""" Plank Hold (similiar to face-down chinese plank where the goal is to create maximal trunk compression/stiffness)
40sec Feet on Stability Ball Side Plank (ea side)
15 Banded 1/2 kneeling Palloff Presses ea side
Rest as needed b/t movements/rounds
x3

A. 95, 135, 155, 175, 185#- felt good
B. 75, 75, 75, 75, 95.  Felt fine.  Feel it more in my grip and shoulders than anything
C1. 95# across felt good, can go heavier
C2. 65# across
C3. Swiss ball b/c out of town. Complete
+
Plank- no problem
Side Plank- never got 40 sec
Palloff press- no problem

Jan-30
A. Upper Rehab Protocol x1-2 rounds
B1. DB 1arm 1/2 Kneeling Press - 3 x 12 ea arm; rest as needed
B2. DB 1arm Elbowing Row - 3 x 12 ea arm; rest as needed
B3. DB 1arm Bench Press - 3 x 12 ea arm; rest as needed
B4. DB 1arm Upright Row
C1. DB 1arm Triceps Kick-back - 3 x 12 ea arm; rest as needed
C2. DB 1arm Hammer Curl + Press - 3 x 12 ea arm; rest as needed
+
Walk - 6min @ brisk pace
+
Run - 30sec @ 80-85%
Walk - 30sec @ easy recovery pace
x14
+
Walk - 6min @ brisk pace

A. UB done
B. 15, 15, 20 
B2. 15, 15, 20
B3. 20, 25, 25
B4. 15, 15, 20
C1. 10# across- literally never done these, much harder than expected
C2. 15, 15, 20#
***use BFR on just L arm throughout this entire sequence
+
Run's complete

Jan-31
Rest

Feb-1
A. BB Front Squat - 4 x 10; rest 2min (build to tolerance)
C. Trap Bar Deadlift - 4 x 10; rest 2min (build to tolerance)
**BF restriction for A/B
D1. BB Back Rack Step-up - 4 x 12 ea leg; rest 60sec (build to tolerance)
D2. BB Hip Thrust (shoulders on bench) - 4 x 12; rest 60sec (build to tolerance)
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
+
4 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows  ea direction
40sec Hollow Rock

A. 95, 135, 155, 175# felt good
B. Farmer's handles- 75, 95, 95, 105#/hand
D1. 75, 75, 75, 75#
D2. 75, 75, 95, 95#
F. 3 sets complete then had to go work
+
4 rounds- completed in the afternoon

Feb-2
A. Upper Rehab Protocol x1-2 rounds
B1. DB 1-arm Push Press - 4 x 5-6 ea arm; rest as needed (build to tolerance)
B2. Band Assisted Prone Grip Pull-up @2121 - 4 x 5-6; rest as needed (unload about 30-40% of body-weight w/ band, focus is on 'feeling' an even pull)
C1. Rings Push-ups - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)
C2. Rings Row - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)
+
20cals XB @ 85% (threshold)
20 Box Jumps @ 20""
20cals XB @ 85% (threshold)
Rest 60sec
20sec XB @ 100% effort
Rest 3-5min active (90% recovery)
x3 Rounds

A. UB done
B1. 30# across
B2. Complete, used feet assistance on box instead of band
C1. Complete felt good.  L arm started fatiguing on last 2 sets but never had to break or anything.  CHEST is super sore
C2. Complete felt good
+
Aerobic pieces- 
4:06 (step down all BJ's)- 
4:03 (rebounded last 10)
4:00 (rebounded all)
275W across
+
Sprints- 33, 34, 35 mph

**this was different, I've never done aerobic and lactate stuff mixed in like this.  I'd like to hear the thought behind this design.

Feb-3
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)
C. BB Back Squat - 5 x 8; rest 2min (build to tolerance)
D. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)
**BF restriction for C/D
+
EMOM for 20min
Min-1 - 45sec Row @ EN2
Min-2 - 10 GHD Sit-ups
Min-3 - 45sec Run @ EN2
Min-3 - 15 Tuck-ups

A. UB done
B. 125 on sled- hurt really bad.  Not sure why but it was way worse than last week.
C. 135, 185, 195, 205, 215#
D. 95, 95, 105, 105, 115#
+
EMOM complete. Row pace about 2:08.
R hip flexor started feeling it but other than that it was all good.