tag:blogger.com,1999:blog-50065277955961948702024-03-05T08:02:15.870-08:00Coach Mike's thoughts on training/lifeMichaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.comBlogger348125tag:blogger.com,1999:blog-5006527795596194870.post-59480661511544915132016-07-19T04:36:00.001-07:002016-07-19T04:36:28.016-07:00July 12-17Monday<br />
A.M.<br />
Bike MAS Test<br />
10 sec ME- <span style="color: blue;">41mph</span><br />
+<br />
6 min test<br />
<span style="color: blue;">Cals- 86.4</span><br />
<span style="color: blue;">Avg Watts- 331</span><br />
<span style="color: blue;">End HR- 165</span><br />
<span style="color: blue;">HRR- 138</span><br />
<span style="color: blue;"><br /></span>
P.M.<br />
A. Snatch w/ 2 sec pause, 1/min x 18, start @ 65% and build every 3 min<br />
B. Cl&J, tough triple<br />
C. BSQ, heavy triple then 3 x 5 @ 80%<br />
<br />
<span style="color: blue;">A. 155, 165, 175, 185, 195, 205</span><br />
<span style="color: blue;">B. 225#</span><br />
<span style="color: blue;">C. 335# then 275, 285, 295</span><br />
<span style="color: blue;"><br /></span>
Tuesday<br />
A.M.<br />
Power Snatch- 4 x 10, 90 sec<br />
Power Clean, 4 x 10, 90 sec<br />
Push Jerk, 4 x 10, 90 sec<br />
<br />
<span style="color: blue;">PS- 95, 95, 105, 105#</span><br />
<span style="color: blue;">PCl- 115, 115, 125, 135</span><br />
<span style="color: blue;">PJ- 115, 125, 135, 135</span><br />
<span style="color: blue;"><br /></span>
P.M.<br />
<span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">For time</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">800m run</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">21 deadlifts @ 120/85kg (265/185lbs)</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">3 x [5 strict deficit HSPUs @ 3/1.5", 10 pistols, 15 chest to bar pull ups] 600m run</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">15 deadlifts</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] 400m run</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">9 deadlifts</span><br style="background-color: white; box-sizing: border-box; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;" /><span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;">1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] 200m run</span><br />
<span style="background-color: white; color: #2f4244; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;"><br /></span>
<span style="background-color: white; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;"><span style="color: blue;">27:04</span></span><br />
<span style="background-color: white; font-family: "Open Sans", Arial, sans-serif; font-size: 12px; line-height: 16.8px;"><span style="color: blue;"><br /></span></span>
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">Thursday</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A.M.</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A. Cl&J, 1/min for 15 min, start @ 65%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">B. Hang Snatch, tough triple</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">C. Front Squat, tough triple w/ 2 sec pause, then 3 x 3 @ 85%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A. 185</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">B. 175#</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">C. 275#</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">P.M.</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">12 min EMOM</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">1- 10 Toes to Bar</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">2- 5 Overhead Squats @ 60%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">+</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">40 min Row/Bike</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">EMOM= Done, last 3 sets FSQ instead of OHS b/c of blister</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">Friday</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">10 min EMOM- 5 Power Snatch</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">10 min EMOM- 5 PC&J</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">+</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">14 min EMOM</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">1- 1 Legless Rope Climb</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">2- 10 Strict HSPU's</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">PS- 115# across</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">PC&J- 135# across</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">14 min EMOM- Done</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">Saturday</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A.M.</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">8 min @ 90%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">8 Burpees</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">8 Wallball, 20#</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">8 Pull Ups</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">rest 8 min</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">2k @ 1:59-2:02/500m</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">rest 8 min</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">10 min @ 90%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">Run 200m</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">15 KBS, 70#</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">10 BJO's, 24"</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">6+10</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">8:01.9</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">3+Run+4KBS</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;"><br /></span></span>
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">P.M.</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A. Split Jerk, 1/min for 15 min, start @ 65%</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">B. Power Snatch, tough single</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">C. Seg Snatch Deadlift, 3 x 3</span></span><br />
<span style="font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">D. Deadlift, 3 x 10 @ 65%</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">A. 175 x 5, 185 x 10</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">B. 205#</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">C. 205#</span></span><br />
<span style="color: blue; font-family: Open Sans, Arial, sans-serif;"><span style="background-color: white; font-size: 12px; line-height: 16.8px;">D. 285#</span></span><br />
<br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com1tag:blogger.com,1999:blog-5006527795596194870.post-2264962492603802172016-07-09T20:54:00.001-07:002016-07-09T20:54:50.433-07:00July 4-9 Testing weekMonday<br />
A.M.<br />
A. Snatch, 1RM<br />
B. Sq Snatch @ 70%, 30 reps for time:<br />
C. 30 Muscle Ups for time:<br />
D. Pistols, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP<br />
<br />
<span style="color: blue;">A. 235#</span><br />
<span style="color: blue;">B. 5:20 @ 165#</span><br />
<span style="color: blue;">C. 3:20</span><br />
<span style="color: blue;">D. 18, 18</span><br />
<span style="color: blue;"><br /></span>
P.M.<br />
3 x 10 sec Row ME, rest 3 min<br />
+<br />
2k Row for time:<br />
<br />
<span style="color: blue;">ME- 1:19/500m</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">2k- 7:26- 1:51/500m avg pace</span><br />
<span style="color: blue;"><br /></span>
Tuesday<br />
A.M.<br />
A. Legless Rope Climb from seated- 5 min AMRAP<br />
B. Press, 1RM<br />
C. Press @ 80%, 1 x AMAP<br />
<br />
<span style="color: blue;">A. 5 reps</span><br />
<span style="color: blue;">B. 175#</span><br />
<span style="color: blue;">C. 5 reps @ 140#</span><br />
<br />
P.M.<br />
30 min AMRAP<br />
P1- Helen<br />
P2- 10rft- 3 Power Snatch 135#, 15 Wallball<br />
P3- 1 Cl&J, 135# + 5 Pull Ups + 10 Push Ups + 15 Squats **increase Cl&J by 1 each round<br />
<br />
<span style="color: blue;">P1- 9:10</span><br />
<span style="color: blue;">P2- 18:36</span><br />
<span style="color: blue;">P3- 18 reps</span><br />
<br />
Thursday<br />
A.M.<br />
A. Cl&J, 1RM<br />
B. Clean 1RM<br />
C. Cl&J @ 70%, 30 reps for time:<br />
D1. Wtd Chin Up, 1RM<br />
D2. Wtd Bar Dip, 1RM<br />
E1. Strict Pull Up Max Unbroken<br />
E2. Strict Ring Dip Max Unbroken<br />
<br />
<span style="color: blue;">A. 275</span><br />
<span style="color: blue;">B. 300#</span><br />
<span style="color: blue;">C. 8:47</span><br />
<span style="color: blue;">D1. 123#</span><br />
<span style="color: blue;">D2. 123#</span><br />
<span style="color: blue;">E1. 22</span><br />
<span style="color: blue;">E2. 25</span><br />
<br />
P.M.<br />
EMOM as long as possible<br />
5 Thrusters, 95#<br />
5 Burpees<br />
5 Power Snatch, 95#<br />
5 Toes to Bar<br />
<br />
<span style="color: blue;">4 rounds</span><br />
<br />
Friday<br />
30 min Row TT<br />
<br />
Saturday<br />
A.M.<br />
A. BSQ, 1RM<br />
B. BSQ @ 85%, 1 x AMAP<br />
C. Deficit HSPU's 1 x max deficit<br />
D. Strict HSPU @ 50% of C's deficit, 1 x Max Unbroken<br />
E. CTB Pull Ups, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP<br />
<br />
<span style="color: blue;">A. 405#</span><br />
<span style="color: blue;">B. 5 @ 345</span><br />
<span style="color: blue;">C. 19.5"</span><br />
<span style="color: blue;">D. 6 reps @ 10"</span><br />
<span style="color: blue;">E. 22, 15</span><br />
<br />
P.M.<br />
1 set/5 min up to 5 sets for Max Load<br />
5 Deadlifts + 5 Hang Squat Clean + 5 Shoulder to OH + 5 Front Squats<br />
<br />
<span style="color: blue;">150, 165, 185#</span><br />
<span style="color: blue;">205 up to 3 S2OH</span><br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-23019668326688422502016-06-29T11:45:00.001-07:002016-06-29T11:45:57.164-07:00June 24-29Friday 24th<br />
Practice for Coyote<br />
<br />
Sunday<br />
Coyote Competition<br />
<br />
275# Power Clean & Power Jerk PR<br />
<br />
Monday<br />
A. Power Snatch + OHS<br />
B. High hang Snatch, tough single<br />
+<br />
3 rounds for time:<br />
Run 400m<br />
21 Burpees<br />
15 Power Snatch, 95#<br />
<br />
<span style="color: blue;">A. 165</span><br />
<span style="color: blue;">B. 205</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">13:50</span><br />
<br />
Tuesday<br />
A1. BSQ, 3 x 3 @ 85%<br />
A2. Press, 3 x 3<br />
B1. Good Morning, 3 x 6<br />
B2. Rope Climb, 3 x 1<br />
+<br />
3 sets 3 min @ 105% MAS, 2 min rest<br />
Row/Bike/Row<br />
+<br />
9 min EMOM<br />
1st- 20 Wallball<br />
2nd- 30 DU's + 10 TTB<br />
3rd- 25 sec HS Hold<br />
<br />
<span style="color: blue;">A1. 335#</span><br />
<span style="color: blue;">A2. 135, 145, 155</span><br />
<span style="color: blue;">B1. 135, 155, 165#</span><br />
<span style="color: blue;">B2. L-sit from seated</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">Row @ 1:48</span><br />
<span style="color: blue;">Bike @ 317W</span><br />
<span style="color: blue;">Row @ 1:51</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">EMOM Done</span><br />
<br />
<br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-68676314472602947202016-06-23T18:13:00.001-07:002016-06-23T18:13:08.970-07:00June 14-23Tuesday 14th<br />
A.M.<br />
Row/Bike<br />
3 min @ 100% MAS, rest 3 min x 8 sets<br />
<br />
<br />
P.M.<br />
A1. BSQ, 4 x 4 @ 80%<br />
A2. Strict Press, 4 x 4<br />
B1. Good Morning, 5 x 10<br />
B2. Rope Climb, 5 x 2<br />
<br />
<span style="color: blue;">A1. 315 (8 on last set)</span><br />
<span style="color: blue;">A2. 125, 130, 135, 140</span><br />
<span style="color: blue;">B1. 115, 115, 135, 135, 135</span><br />
<span style="color: blue;">B2. 2--></span><br />
<br />
Thursday 16th<br />
A. Clean Pull Under, 3 x 2<br />
B. High Hang Clean + 2 Jerks, tough complex<br />
C. Clean & Jerk, 1 rep/45 sec x 20<br />
<br />
<span style="color: blue;">B. 235</span><br />
<span style="color: blue;">C. 205 x 10, 215 x 5, 225 x 4, 235 x 1</span><br />
<br />
P.M.<br />
Row/Bike/Run Fartlek<br />
8 x 4 min 70-130% MAS, 1 min rest<br />
+<br />
16 min EMOM<br />
1- 20 sec CTB Hold<br />
2- 20 sec HS Hold<br />
3- 20 sec Hollow Hold<br />
4- 10 Back Extensions<br />
<br />
<span style="color: blue;">Done</span><br />
<br />
Friday 17th<br />
A. 10 min EMOM- 5 Power Snatch<br />
B. 10 min EMOM- 5 Power clean to OH<br />
+<br />
14 min EMOM<br />
1- 1 Legless Rope Climb<br />
2- 5-10 Strict HSPU's<br />
<br />
<span style="color: blue;">A. 95 x 5, 115 x 5</span><br />
<span style="color: blue;">B. 115 across</span><br />
<span style="color: blue;">14 min</span><br />
<span style="color: blue;">L-sit RC's</span><br />
<span style="color: blue;">10's till last set, then 8</span><br />
<br />
P.M.<br />
A. BSQ, 3 x 12, rest 4 min<br />
B1. Wtd Dip, 4 x 5<br />
B2. Bent Row, 4 x 5<br />
C1. SA KB Row, 3 x 12<br />
C2. SA KB Press, 3 x 12<br />
<br />
<span style="color: blue;">A. 225, 255, 275</span><br />
<span style="color: blue;">B1. 53# across</span><br />
<span style="color: blue;">B2. 115#</span><br />
<span style="color: blue;">C1. 53#</span><br />
<span style="color: blue;">C2. 26#</span><br />
<br />
Saturday<br />
A. Power Clean, single<br />
B. Split Jerk, single<br />
C. Deadlift, 2 x 9 @ 76%<br />
D. FSQ, tough 4<br />
<br />
<span style="color: blue;">A. 265</span><br />
<span style="color: blue;">B. 225</span><br />
<span style="color: blue;">C. 335</span><br />
<span style="color: blue;">D. 275</span><br />
<br />
Monday 20th<br />
A.M.<br />
A. Power Snatch + OHS, 4 x 2 moderate<br />
B. Snatch w/ 2 sec in catch, tough single<br />
C. Snatch, 30 reps @ 75% w/ no stumbles for time<br />
<br />
<span style="color: blue;">A. 185#</span><br />
<span style="color: blue;">B. 215</span><br />
<span style="color: blue;">C. @ 165, 7 something</span><br />
<br />
P.M.<br />
5 rounds for time:<br />
12 FR Walking Lunges, 185<br />
9 Hang Power Cleans, 185<br />
6 Shoulder to OH, 185<br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">20:59</span><br />
<br />
Tuesday 21st<br />
A.M.<br />
4 x 4 min @ 100% MAS Row/Bike/Run, rest 3 min<br />
+<br />
15 min EMOM<br />
1st- 20 Wallball<br />
2nd- 30 DU's + 10 TTB<br />
3- 20 sec HS Hold<br />
<br />
<span style="color: blue;">Done, EMOM was rough but did unbroken!</span><br />
<br />
Wednesday<br />
A. Muscle Clean, 4 x 3 + Jerks<br />
B. 2 Hang Clean + Jerk, tough single<br />
C. Cl&J ladder for coyote practice<br />
D. Cl&J, 30 reps @ 75%<br />
<br />
<span style="color: blue;">30 reps @ 185#, 11:30ish</span><br />
<br />
Thursday<br />
A.M.<br />
8 sets of 2 min on/2 min off<br />
1st- 15 Cal Row Buy-in<br />
+<br />
5 Thrusters, 115#<br />
5 TTB<br />
5 Burpees<br />
<br />
2nd- 12 Cal Bike<br />
+<br />
5 Power Clean, 115#<br />
5 CTB<br />
5 BJ's<br />
<br />
<span style="color: blue;">First piece- 17, 18, 17, 20</span><br />
<span style="color: blue;">second- 20---></span><br />
<br />
P.M.<br />
A. Power Snatch, tough triple<br />
B. Power Jerk, tough triple<br />
+<br />
For time:<br />
10 Power Snatch + 2 Power Jerks @ 70% of A.<br />
8 PS + 4 PJ<br />
6 PS + 6 PJ<br />
4 PS + 8 PJ<br />
2 PS + 10 PJ<br />
+<br />
C. Deadlift, 2 x 10 @ 76% (335#<br />
<br />
<span style="color: blue;">A. 205</span><br />
<span style="color: blue;">B. 225</span><br />
<span style="color: blue;">For time: 11:30ish</span><br />
<span style="color: blue;">C. Done</span>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-56024413755416162072016-06-14T05:01:00.000-07:002016-06-14T05:01:10.741-07:00June 7-13Tuesday<br />
Row/Bike 40 min @ 80% MAS<br />
+<br />
12 min EMOM<br />
1st- 20 sec Top of Ring Hold<br />
2- 20 sec Bottom Ring Hold<br />
3- 20 Hollow Rocks<br />
4- 20 Hip Ext<br />
<br />
P.M.<br />
A. Back Squat 5 x 5 @ 77.5% (last one AMAP), 2-4 min<br />
B. Press- 5 x 5 AHAP, 2-4 min<br />
C1. Wtd Pull Up, 5 x 5, rest 1 min<br />
C2. SL Deadlift, 5 x 6/side, rest 2 min<br />
<br />
<span style="color: blue;">A.M.</span><br />
<span style="color: blue;">Complete</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">P.M.</span><br />
<span style="color: blue;">A. BSQ @ 305 (10 reps last set)</span><br />
<span style="color: blue;">B. 125, 125, 130, 130, 130#</span><br />
<span style="color: blue;">C. 53, 53, 53, 62, 62</span><br />
<span style="color: blue;">C2. 125, 125, 135, 135, 135</span><br />
<span style="color: blue;"><br /></span>
Thursday<br />
A.M.<br />
A. Clean Pull Under- 5 x 2<br />
B. Clean + 2 Jerks, tough set<br />
C. Clean & Jerk, 1/45 sec for 20 reps @ 80-85% of B<br />
<br />
<span style="color: blue;">B. 225#</span><br />
<span style="color: blue;">C. 185-->205#</span><br />
<br />
P.M.<br />
Row/Bike 8 sets of 2 min @ 100% MAS, 2 min @ 70%<br />
+<br />
16 min EMOM<br />
1- 20 sec CTB Assisted Hold<br />
2- 20 sec HS Hold<br />
3- 20 sec Hollow Hold<br />
4- 10 Good Mornings<br />
<br />
<span style="color: blue;">Row/Bike Alternating</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">EMOM</span><br />
<br />
Friday<br />
A.M.<br />
10 min EMOM- 5 Power Snatch<br />
10 min EMOM- 5 Power Clean to OH<br />
+<br />
14 min EMOM<br />
1- 1 Rope Climb<br />
2- 5-10 Strict HSPU's<br />
<br />
<span style="color: blue;">PS- 95 x 4, 115 x 3, 125 x 1, 135 x 2</span><br />
<span style="color: blue;">PC to OH- 95 x 2, 115 x 3, 135 x 5</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">L sit for first 5 then legless</span><br />
<span style="color: blue;">10, 10, 10, 10, 8, 7 HSPU's</span><br />
<br />
P.M.<br />
A. Back Squat- 5 x 3, 2-4 min<br />
B1. Bench Press, 4 x 5, rest 1 min<br />
B2. Pendlay Row, 4 x 5, rest 2 min<br />
C1. SA DB Row, 3 x 10, rest 2 min<br />
C2. SA DB Press, 3 x 10, 2 min<br />
<br />
<span style="color: blue;">A. 275, 295, 315, 325, 335#</span><br />
<span style="color: blue;">B. 205, 205, 215, 225 (4)</span><br />
<span style="color: blue;">B2. 135, 155, 155, 175</span><br />
<span style="color: blue;">C1. 53#--</span><br />
<span style="color: blue;">C2. 35#--</span><br />
<br />
Saturday<br />
A.M.<br />
A. Bnk PP + Split Jerk<br />
B. Power Clean, tough double<br />
C. Split Jerk, tough double<br />
D. Deadlift, 3 x 8 @ 74%<br />
<br />
<span style="color: blue;">A. 135, 155, 175, 185, 195</span><br />
<span style="color: blue;">B. 255</span><br />
<span style="color: blue;">C. 215</span><br />
<span style="color: blue;">D. 325#</span><br />
<br />
P.M.<br />
10 sets, 2 min @ 90-100% MAS, 1 min rest<br />
<br />
<span style="color: blue;">Row</span><br />
<span style="color: blue;">Bike</span><br />
<span style="color: blue;">Ski Erg</span><br />
<span style="color: blue;">Run</span><br />
<span style="color: blue;"><br /></span>
Monday<br />
A.M.<br />
A. Muscle Snatch 4 x 3<br />
B. Below Knee Hang Snatch, tough single<br />
C. Snatch, 1/45 sec for 20 reps @ 80-95%<br />
<br />
<span style="color: blue;">A. 95, 115, 125, 135</span><br />
<span style="color: blue;">B. 215#</span><br />
<span style="color: blue;">C. 185 x 10, 195 x 10</span><br />
<br />
P.M.<br />
15 min AMRAP<br />
50 DU's<br />
250m Row<br />
5 Clean to OH, 205#<br />
<br />
<span style="color: blue;">4 + DU + Row + 2 Cl2OH</span><br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-65261207395675585692016-06-07T09:49:00.002-07:002016-06-07T09:49:39.919-07:00June 2-6June 2<br />
A.M.<br />
A. Clean & Jerk- 2 + 1, heavy set for day<br />
B. Clean & Jerk, 1/45 sec for 20 reps<br />
<span style="color: blue;">A. 245 (missed Jerk)</span><br />
<span style="color: blue;">B. Done @ 245#</span><br />
<br />
P.M.<br />
Bike MAS Testing<br />
3 x 10 sec ME<br />
+<br />
6 min Max Cals<br />
+<br />
(4 x 1 min @ 100% MAS, 1 min easy spin) x 2 sets, rest 2 min<br />
+<br />
16 min EMOM<br />
1- 20 sec Chin Over Bar Hold<br />
2- 20 sec HS Hold<br />
3- 25 sec Hollow Hold<br />
4- 10 Back Extensions<br />
<br />
<span style="color: blue;">ME- 38.7mph</span><br />
<span style="color: blue;">6 min test- </span><br />
<span style="color: blue;">Cals- 87.4</span><br />
<span style="color: blue;">Avg Watts- 302</span><br />
<span style="color: blue;">RPM- 63</span><br />
<span style="color: blue;">Avg HR - 147</span><br />
<span style="color: blue;">Ending HR - 165</span><br />
<span style="color: blue;">HRR- 145</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">8 intervals complete</span><br />
<span style="color: blue;">EMOM complete</span><br />
<span style="color: blue;"><br /></span>
June 3<br />
A.M.<br />
10 min EMOM<br />
Power Snatch x 5 TnG<br />
+<br />
10 min EMOM<br />
Power Clean to OH x 5 TnG<br />
+<br />
14 min EMOM<br />
1st- 1 Legless RC<br />
2nd- 5-10 Strict HSPU's<br />
<br />
<span style="color: blue;">Snatch- 95 x 3, 115 x 3, 135 x 3, 145 x 1</span><br />
<span style="color: blue;">Cl&J- 115 x 5, 135 x 5</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">EMOM</span><br />
<span style="color: blue;">Legless</span><br />
<span style="color: blue;">HSPU's- 10, 10, 10, 10, 7, 7, 7</span><br />
<span style="color: blue;"><br /></span>
P.M.<br />
A. BSQ- 5 x 4, rest 2-4 min<br />
B1. Bench Press, 4 x 5, rest 1 min<br />
B2. Bent Row, 4 x 5, rest 2 min<br />
C1. SA DB Row, 3 x 12, rest 1 min<br />
C2. SA DB Press, 3 x 12 @ 1011, rest 2 min<br />
<br />
<span style="color: blue;">A. 275, 295, 305, 315, 325</span><br />
<span style="color: blue;">B1. 185, 205, 215, 215</span><br />
<span style="color: blue;">B2. 135, 155---></span><br />
<span style="color: blue;">C1. 45, 53#--></span><br />
<span style="color: blue;">C2. 35#--></span><br />
<span style="color: blue;"><br /></span>
June 4<br />
A.M.<br />
3 x 10 min, rest 5 min **missed<br />
<br />
P.M.<br />
A. Behind Neck Push Press + Split Jerk, 5 sets<br />
B. Power Clean, heavy triple<br />
C. Split Jerk, heavy triple<br />
D. Deadlift, 3 x 7 @ 75%<br />
E. FSQ, heavy triple<br />
+<br />
10 min Bike Cool Down<br />
<br />
<span style="color: blue;">A. 135, 155, 175, 185, 190</span><br />
<span style="color: blue;">B. 245</span><br />
<span style="color: blue;">C. 205</span><br />
<span style="color: blue;">D. 315, 325, 325</span><br />
<span style="color: blue;">E. 275#</span><br />
<span style="color: blue;"><br /></span>
June 6<br />
A.M.<br />
A. Muscle Snatch, 4 x 3<br />
B. Hang Snatch, tough single<br />
C. Squat Snatch, 1/45 sec for 20 reps<br />
<br />
<span style="color: blue;">A. 95, 115, 115, 125</span><br />
<span style="color: blue;">B. 185</span><br />
<span style="color: blue;">C. @ 185, felt good on last 10 reps, need to warm up more if possible</span><br />
<br />
P.M.<br />
5 rounds for time:<br />
Run 400m<br />
12 Deadlifts, 225#<br />
6 muscle Ups<br />
<br />
<span style="color: blue;">18:29</span><br />
<span style="color: blue;">**all unbroken except 3rd round of MU's where I slipped through</span><br />
<br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-73047399630530464652016-06-01T12:09:00.001-07:002016-06-01T12:09:32.568-07:00May 25- June 1- The Training Plan StartThursday- May 25<br />
3 rounds for time:<br />
Run 400m<br />
21 Burpees<br />
15 Power Snatch, 95#<br />
<br />
15:15<br />
<br />
Friday- May 26<br />
A. Snatch, 1RM<br />
B. Cl & J, 1RM<br />
C. FSQ, 1RM<br />
D. DL, 1RM<br />
<br />
A. 215<br />
B. 265 (failed Jerk)<br />
C. 325<br />
D. 415<br />
<br />
Saturday<br />
For time:<br />
5 Legless RC<br />
10 RC<br />
10 Strict Deficit HSPU's, 4.5"<br />
10 Bar MU<br />
15 Power Snatch, 135#<br />
15 Power Clean to OH, 135#<br />
15 Ring MU's<br />
20 Strict HSPU's<br />
20 CTB<br />
30 Pull Ups<br />
30 TTB<br />
30 Ring Dips<br />
30m HS Walk<br />
50 GH Sit Ups<br />
60 Pistols<br />
60 Wallball, 20#<br />
120 DU's<br />
<br />
45:30<br />
(40 min time cap- had 12 pistols, 10 GH Sit Ups, 120 DU's left)<br />
<br />
Monday<br />
A.M.<br />
A. Muscle Snatch, 4 x 3<br />
B. High Hang Snatch, tough single<br />
C. Squat Snatch, 1/45 sec for 20 reps w/ 2 sec pause in catch @ 95% of B<br />
<br />
A. 95, 105, 105, 105<br />
B. 195#<br />
C. Done @ 185#<br />
<br />
P.M.<br />
Murph w/ 20# body armor (20 rounds of 5/10/15)<br />
40:10<br />
<br />
Tuesday<br />
A.M.<br />
Row/Bike 35 min @ 130HR<br />
+<br />
10 min EMOM<br />
1st- 1 Legless RC<br />
2nd- 7 Strict Toes to Bar<br />
+<br />
10 min EMOM<br />
1st- 15 sec Ring Support Hold<br />
2nd- 15 sec bottom of Ring Dip Hold<br />
<br />
P.M.<br />
A. Back Squat, 4 x 5 @ 75% (last one max -2), rest 4 min<br />
B. Strict Press, 4 x 5 AHAP, rest 3-4 min<br />
C1. Wtd Pull Up, 5 x 5, rest 1 min<br />
C2. SL DL, 5 x 6/leg, rest 2 min<br />
<br />
A. 275, 295, 295, 295 (10)<br />
B. 115, 120, 125, 130<br />
C1. 35, 53--><br />
C2. 115#, 125#---><br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-418200040424405532016-03-05T20:25:00.000-08:002016-03-05T20:25:07.250-08:00Feb 29-March 5<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-29</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Front Squat - 5 x 6; rest <span class="aBn" data-term="goog_1738032035" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (90-100% of heaviest set last week across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Deadlift - 5 x 6; rest <span class="aBn" data-term="goog_1738032036" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (90-100% of heaviest set last week across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 12; rest as needed (mod-across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Archer Ring Rows - 4 x 12 alt reps; rest as needed (setup so that you are 2-4 reps from failure)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Seated 1-arm DB OH Triceps Ext - 4 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Banded 1-arm Triceps Pull-down - 4 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5 Rounds:</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10sec Rings Support Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10sec Bar-hanging L-Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec Rings FLR Hold (RTO)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec Floor V-sit Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*rest as needed b/t movements</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 235, 240, 245, 250, 255</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 235, 245, 255, 255</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">stopped here. Stressful day and had to judge someone</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mar-1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 10sec @ 100% effort; rest 90sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 100% effort ; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*target is to increase power-output from last week</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 6 x 60sec @ 80-85%; walk 30sec @ easy recovery pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3-5min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
24min EMOM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 10 Alt DB Santches @ 30-50# by feel</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 15 Wallball</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 10 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-4 - 10 Burpees</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Low-gait / Movement / Flow</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 sec sprints up to 38mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec sprints up to 36mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Run @ 6:40-6:50 pace- felt good.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">24 min EMOM</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">DB Snatches @ 55#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">felt good. got really tough at the end but everything was good and unbroken across the board.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Finished with C1 C2 D1 D2 of yesterdays, just 3 sets of each. </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mar-2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. BB Back Rack Box Step-up - 4 x 8 ea leg; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. Archer Pull-ups - 4 x 7-8; rest as needed b/t arms + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB Single-leg Hip Thrust - 4 x 8 ea leg; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. Archer Push-ups - 4 x 7-8; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 1arm Lying Tricep Extension - 4 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Banded 1-arm Triceps Pull-down - 4 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 125, 145, 155, 155. harder on L side this week.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A2. 8/arm felt good and stronger but can still see serratus anterior lack of strength on left side. I can send you picture if you want.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 35# x 2, 45# x 2</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Full of ROM and was definitely harder but glad to be at full depth.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 10#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. red band. feeling stronger</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 rounds of core work</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mar-3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mar-4 (Possible Open?)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 3 x 20sec @ 100% effort; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 1mi @ Threshold effort (~85%, HR 170-180 BPM)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3-5min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min EMOM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 8-10 BB Thrusters @ 75#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 12 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 8-10 BB Muscle Snatch @ 75#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-4 - 45sec Row @ 80-85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10min Cyclical Flush (choice modality)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PAILS/RAILS</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">20 sec sprints up to 36mph</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">First mile- 7:36</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">Second mile- 7:40</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">Legs felt heavy and this was fairly tough pace. HR rate topped at about 168bpm</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">+</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">EMOM did this</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">1st 10 BB Thrusters, 75#</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">2nd- 12 GH Sit Ups</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">3rd- 10 Muscle Snatch, 75#</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">4th- 45sec Row</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">***</span></span></div>
<div style="font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><span style="background-color: white;">2nd and 4th time through did 12-15 Toes to Bar instead of gH Sit Ups and 50 Double Unders instead of Row to test out for 16.2 possibly</span></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mar-5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. HB Back Squat - 3,3,2,2; rest <span class="aBn" data-term="goog_1738032037" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (3's mod-heavy, 2's build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. American Hip Thrust - 6,6,4,4; rest <span class="aBn" data-term="goog_1738032038" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (6's mod-heavy, 4's build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Farmers Carry - 4 x 45sec; rest 90sec (heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E1. Lizard Crawl Forward - 4 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E2. Lizard Crawl Backward - 4 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5 Rounds (complete one series all the way through on one arm then switch)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Plank w/ serratus activation</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank from hand</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Ring-row Hold (bottom of RR, active scap)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 305, 325, 345, 365. heavy but good. 90% of all time squat PR so can't complain about that.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 275, 295, 295, 295</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 115#/H. lighter but focused on staying consistent 45 sec instead of stopping and setting them down to turn around. </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Skipped D and E for time sake</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4 rounds of core work. </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">With that kind of strength work it's just hard for me to have the time to get all that in on saturdays. </span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-20576319898863893522016-02-21T16:47:00.002-08:002016-02-21T16:47:56.533-08:00Feb 19-20<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-19</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 3 x 20sec @ 100% effort; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 10 x 30sec @ 80-85% effort; walk 30sec @ easy recovery pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3-5min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min EMOM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 10 DB Thrusters @ 20-30# ea hand</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 10 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 10 Russian KB Swings</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-4 - 45sec Row @ 80-85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10min Cyclicla Flush (choice modality)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PAILS/RAILS</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec- about 35mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Run- held about 6:30-6:40 pace throughout. Felt really good and smooth on these </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">EMOM complete, 30# DB's and 70# KB. Row @ 1:58/500m</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Felt great, enjoyed the day but legs were beat the rest of the day I guess from the run.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-20</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. HB Back Squat - 5,5,3,3; rest <span class="aBn" data-term="goog_1653865305" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (5's mod-heavy, 3's build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. American Hip Thrust - 8,8,6,6; rest <span class="aBn" data-term="goog_1653865306" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (8's mod-heavy, 3's build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5 Rounds (complete one series all the way through on one arm then switch)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Plank w/ serratus activation</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank from hand</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Ring-row Hold (bottom of RR, active scap)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 275, 295, 315, 335. Felt solid</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 225, 225, 245, 265. Hardest part is bar sitting on hips</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 135, 135, 155/hand. 155 couldn't hold full 45 sec.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D1/2- complete. Felt it more in shoulders this week but still more hips and hammies</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E1/2. didn't do b/c of time</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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. </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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.</span></div>
<div>
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-34264173353888660142016-02-19T04:20:00.000-08:002016-02-19T04:20:46.020-08:00Feb 11-17<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-12</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
250m Row</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
200m Run</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds @ 70-75-80-85-90% effort by round</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10min AMRAP @ 85% (low-end threshold)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15cals Row</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 NO-push-up Burpees (or 7 standard burpees...your call)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10min AMRAP @ 85% (...same)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15cals XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30 Double-unders</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10min Cyclicla Flush (choice modality)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PAILS/RAILS</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Row/Total</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">1:04/2:07</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">1:01/2:00</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">:59/1:53</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">:57/1:50</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">:55/1:45</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5+11Cals</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5+13Cals</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-13</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. HB Back Squat - 3 x 5; rest <span class="aBn" data-term="goog_1653865268" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (mod-heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. American Hip Thrust - 3 x 8; rest 2min (mod-heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Farmers Carry - 3 x 45sec; rest 90sec (mod-heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Bear Crawl Forward - 5 x 40sec continuous; rest 20sec (legs straight/hips high to simulate an OH position)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Bear Crawl Backward - 5 x 40sec continuous; rest 20sec (same)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E1. Lizard Crawl Forward - 3 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E2. Lizard Crawl Backward - 3 x 30sec continuous; rest 20sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5 Rounds (complete one series all the way through on one arm then switch)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Plank w/ serratus activation</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank from hand</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Single-arm Ring-row Hold (bottom of RR, active scap)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 225, 275, 295</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 225--></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 125/H, 145/H, 145</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Crawling done. Felt more in hips/hammies than anything. Poor hip flexion mobility</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work complete took a second to hold retraction on ring hold. I liked this</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-14</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-15</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Front Squat - 4 x 8; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Farmers Handle DL - 4 x 8; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 8; rest as needed (mod-across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Archer Ring Rows - 4 x 8-10 alt reps; rest as needed (setup so that you are 2-4 reps from failure)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Seated 1-arm DB OH Triceps Ext - 3 x 12-15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5 Rounds:</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10sec Rings Support Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10sec Bar-hanging L-Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec Rings FLR Hold (RTO)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec Floor V-sit Hold</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*rest as needed b/t movements</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 155, 185, 205, 225</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. Conv DL 185, 205, 235, 235</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 25#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. complete</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D1. 10# for 12 reps, tough</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D2. Hard to keep shoulder down and back on L side</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-16</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 10sec @ 100% effort; rest 90sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 100% effort ; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Row - 5 x 200m @ 2k pace; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min EMOM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 6-8 Alt DB Santches @ 25-45# by feel</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 10-12 Wallball</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 12-15 Tuck-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-4 - 45sec Shuttle Run @ 75-80% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PAILS/RAILS</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 sec- 37.5mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec- 34.9mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">EMOM done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">45# 8 reps</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">12 reps</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">15 reps</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">All felt good. Breathing was high after run but everything was solid. Enjoyed this session</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-17</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. BB Back Rack RLE Split Squat - 4 x 6; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. Archer Pull-ups - 4 x 6; rest as needed b/t arms + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. BB Single-leg RDL - 4 x 6; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. Archer Push-ups - 4 x 6; rest as needed b/t legs + 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 1arm Lying Tricep Extension - 3 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Banded 1-arm Triceps Pull-down - 3 x 15; rest 30sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*target is to increase loads on all movements across</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 145, 165, 175, 185</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A2. Complete felt better</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 145, 145, 155, 155</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Complete, lower than last week and felt better</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 10#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. done much better</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">***felt lots of progress on L side today. Good to feel that.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work, 3 rounds only, ran out of time.</span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-722572449043327232016-02-09T13:51:00.001-08:002016-02-09T13:51:31.784-08:00Feb 8/9<span class="im" style="background-color: white; color: #500050; font-family: arial, sans, sans-serif; font-size: 11.52px;">Full-body CAR's<br />+</span><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">A1. BB Back Rack RLE Split Squat - 4 x 6-8; rest as needed b/t legs + 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;" /><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">A2. Archer Pull-ups - 4 x 6-8; rest as needed b/t arms + 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;" /><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">B1. BB Single-leg RDL - 4 x 6-8; rest as needed b/t legs + 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;" /><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">B2. Archer Push-ups - 4 x 6-8; rest as needed b/t legs + 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;" /><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">C1. DB 1arm Lying Tricep Extension - 3 x 12-15; rest 30sec</span><br style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;" /><span style="background-color: white; color: #222222; font-family: arial, sans, sans-serif; font-size: 11.52px;">C2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec</span><br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Trunk Stability</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: black; font-family: Arial; font-size: 12px; white-space: pre-wrap;">4 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows ea direction
40sec Hollow Rock</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 95, 115, 135, 155. 8 for all reps. Felt good last set was very tough, thought I'd only get 6</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 95, 115, 115, 135. No tempo is much easier, but after first set L hamstring bout cramped up. Felt good though</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Not all the way down, L arm pressing is limiter. Did 6/arm</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 8#/arm for 12 reps, L arm was weak</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. Done w/ red band</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">About to do core work, didn't have time earlier</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-9</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Full-body CAR's</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Row - 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 1min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds building effort from 75-80-85% by round</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
6min AMRAP @ Threshold (85-90% effort)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15cals XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15 WB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
45 DU</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
6min AMRAP @ Threshold (85-90% effort)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15cals Row</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 BJ @ 20"" (step-down)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Russian KB Swings (53-70# by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PAILS/RAILS</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">CAR's done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3, 2, 1 done I enjoyed this warm up</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Bike went from 20, 21, 22 mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Row- 2:12, 2:10, 2:05/500m</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Run sped up each time</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">XB/WB/DU- 2 + 7.5 / 2 + 9 Cals</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Row/BJ/KBS- 3 / 3 + 2</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Felt good to do CF'ish stuff</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">PAILS/RAILS on shoulders and hips</span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-1799486885245000242016-02-06T18:01:00.003-08:002016-02-06T18:01:48.628-08:00TTT CampSaturday<br />
Full body CAR's<br />
UB PAILS & RAILS<br />
+<br />
A1. Back Squat, 5 x 8, RAN<br />
A2. Archer Pull Ups, 5 x 5/side, RAN<br />
B1. RDL @ 3030, 3 x 8, RAN<br />
B2. DB Seated Press w/ 2 scap punches at top, 3 x 5, RAN<br />
<br />
<span style="color: blue;">A1. 135, 185, 205, 225, 245 - felt really solid. </span><br />
<span style="color: blue;">A2. Complete @ controlled tempo</span><br />
<span style="color: blue;">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</span><br />
<span style="color: blue;">B2. 20# DB's across, just focused on good movement</span><br />
<span style="color: blue;"><br /></span>
5 rounds for time:<br />
15 Cal Assault Bike<br />
15 Wallball, 20#<br />
<br />
<span style="color: blue;">9:30</span><br />
<span style="color: blue;">Stayed around 22.6mph all the way through. Last 2 rounds above 23mph</span>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-20454934441956936512016-02-04T05:24:00.002-08:002016-02-04T05:24:38.290-08:00Jan 28-Feb3<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. BB Back Squat - 5 x 8; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**BF restriction for A/B</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. BB Back Rack Walking Lunge - 4 x 20 alt steps; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. BB Hip Thrust - 4 x 10; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C3. Slider Hamstring Curl - 4 x 12; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec Feet on Stability Ball """"hollow"""" Plank Hold (similiar to face-down chinese plank where the goal is to create maximal trunk compression/stiffness)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Feet on Stability Ball Side Plank (ea side)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15 Banded 1/2 kneeling Palloff Presses ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest as needed b/t movements/rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 95, 135, 155, 175, 185#- felt good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 75, 75, 75, 75, 95. Felt fine. Feel it more in my grip and shoulders than anything</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 95# across felt good, can go heavier</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. 65# across</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C3. Swiss ball b/c out of town. Complete</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Plank- no problem</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Side Plank- never got 40 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Palloff press- no problem</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-30</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol x1-2 rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 1arm 1/2 Kneeling Press - 3 x 12 ea arm; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. DB 1arm Elbowing Row - 3 x 12 ea arm; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B3. DB 1arm Bench Press - 3 x 12 ea arm; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B4. DB 1arm Upright Row</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 1arm Triceps Kick-back - 3 x 12 ea arm; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. DB 1arm Hammer Curl + Press - 3 x 12 ea arm; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 6min @ brisk pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 30sec @ 80-85%</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 30sec @ easy recovery pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x14</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 6min @ brisk pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. UB done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 15, 15, 20 </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. 15, 15, 20</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B3. 20, 25, 25</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B4. 15, 15, 20</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 10# across- literally never done these, much harder than expected</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. 15, 15, 20#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">***use BFR on just L arm throughout this entire sequence</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Run's complete</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-31</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. BB Front Squat - 4 x 10; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Trap Bar Deadlift - 4 x 10; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**BF restriction for A/B</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. BB Back Rack Step-up - 4 x 12 ea leg; rest 60sec (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. BB Hip Thrust (shoulders on bench) - 4 x 12; rest 60sec (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 95, 135, 155, 175# felt good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. Farmer's handles- 75, 95, 95, 105#/hand</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D1. 75, 75, 75, 75#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D2. 75, 75, 95, 95#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">F. 3 sets complete then had to go work</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4 rounds- completed in the afternoon</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol x1-2 rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 1-arm Push Press - 4 x 5-6 ea arm; rest as needed (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
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)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. Rings Push-ups - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Rings Row - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 85% (threshold)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Box Jumps @ 20""</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 85% (threshold)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20sec XB @ 100% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3-5min active (90% recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. UB done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 30# across</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Complete, used feet assistance on box instead of band</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. Complete felt good. L arm started fatiguing on last 2 sets but never had to break or anything. CHEST is super sore</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. Complete felt good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Aerobic pieces- </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4:06 (step down all BJ's)- </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4:03 (rebounded last 10)</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4:00 (rebounded all)</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">275W across</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Sprints- 33, 34, 35 mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">**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.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Feb-3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. BB Back Squat - 5 x 8; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**BF restriction for C/D</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
EMOM for 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 45sec Row @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 10 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 45sec Run @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 15 Tuck-ups</div>
<div>
<br /></div>
<div>
<span style="color: blue;">A. UB done</span></div>
<div>
<span style="color: blue;">B. 125 on sled- hurt really bad. Not sure why but it was way worse than last week.</span></div>
<div>
<span style="color: blue;">C. 135, 185, 195, 205, 215#</span></div>
<div>
<span style="color: blue;">D. 95, 95, 105, 105, 115#</span></div>
<div>
<span style="color: blue;">+</span></div>
<div>
<span style="color: blue;">EMOM complete. Row pace about 2:08.</span></div>
<div>
<span style="color: blue;">R hip flexor started feeling it but other than that it was all good. </span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-35956113538161450092016-01-28T08:07:00.003-08:002016-01-28T08:07:46.499-08:00Jan 22-27<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-22</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. KB Goblet Crossunder Lunge - 4 x 22 Alt Reps; rest 60sec (20-25#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**add BF restriction to first 2 sets of each exercise here</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**we will use this as your progressive overload for the next 2 weeks</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Curl-ups ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=PTzpLlF1EHw" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=PTzpLlF1EHw</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Side Plank (from hand not elbow)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Bird Dogs ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 25#/hand BFR first 2 sets, felt burn a little more in those sets than last 2</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. 55#, 55#, 65#, 65#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 25#. Not hard</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. 65# complete, felt more in legs w/ BFR but still low back mostly</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work, done</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-23</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
EMOM for 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 10 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 10 Box Jump Overs @ 24""</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 10 Anchored V-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-4 - 40 Double-unders</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 10min @ brisk pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Run - 30sec @ 80-85%</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 30sec @ easy recovery pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x10</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Walk - 10min @ brisk pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">EMOM- Complete, all good. Did not rebound box jumps</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Run felt good. Legs did tighten up a little bit just from not running in so long.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-24</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-25</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. BB RDL @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**add BF restriction to B/C</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
12 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Complete</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 65# across. BFR felt more in legs and still a lot in back</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 65# across. Did Single Leg last week. Didn't realize it was double leg. Felt this mostly in upper back/shoulders holding good posture</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D1. 20# across- harder than passed I guess b/c of Squats and RDL's and BFR maybe</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D2. 20# across</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">F. 10 reps, felt better than it has been</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-26</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 10sec @ 100% effort; rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 100% effort; rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 270-285W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60 DU</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 270-285W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x4 rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 sets</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
EMOM for 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-1 - 45sec Row @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-2 - 10 GHD Sit-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 45sec Run @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Min-3 - 15 Tuck-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 sec sprints- 37mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec sprints- 35mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4:07, 4:20, 4:20, 4:15</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">4:13, 4:16, 4:16, 4:08</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Tough to stay above 270W</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">EMOM done. Felt Sit Ups and Tuck ups in low back SI area</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-27</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97+10# plate across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. DB GHD Hip Extension @3111 tempo - 5 x 12; rest 90sec (25# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**add BF restriction to C/E</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Side Plank ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Front Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
40sec Reverse Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. done w/ 115# on top. BURNED</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Done felt good leg burn</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Complete, focused on butt and hammies. Still feel majority in low back</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. All good here. Still feel it in low back most</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Hope to get to core work today. Ran out of time yesterday</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Doc said I'm cleared to start lifting. Didn't ask specifics but he said just don't start with 400#. I assume that means we can proceed as desired off feel now. Like i said in text. Maybe start adding more UB strengthening exercises other than just the rehab stuff. I think starting with Single arm stuff is wise. I know L tricep is a little week so maybe some isolation stuff there. </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Maybe add in Back Squats instead of sleds or maybe leave sleds and take out Chain Squats. Building on the RDL's and stuff.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Whatever you think.</span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-28887567946885933822016-01-21T05:32:00.001-08:002016-01-21T05:32:33.965-08:00Jan 14-21<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-14</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 6 x 10sec @ 100%; rest 2-3min (as needed to complete recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 2min @ 315W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 1min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 5-10min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Switched to friday b/c I was unsure if I'd be able to get to it while prepping for comp and I didn't. too busy friday</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-15</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 2-arm Lateral Crossover Step-up - 4 x 22 Alt Reps; rest 60sec (20-25#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Curl-ups ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=PTzpLlF1EHw" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=PTzpLlF1EHw</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank (from hand not elbow)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Bird Dogs ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done Thursday to make sure I got it in.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. Complete, 25#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Complete w/ 45#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. Complete, 25#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. Done w/ 65#, felt it all in low back, not an easy way even without injury</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work, complete</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-16 (in-house comp)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-17</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
(in-house comp)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-18</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (light to mod-load across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. BB RDL @4040 - 4 x 12; rest 2min (light to mod-load across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (build, hold DB in hip-crease </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. Done, 45, 65---> felt it throughout my whole back from lower back to mid/upper back. And legs of course.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Done w/ 45# this was tough. By the way, I feel any kind of single leg RDL more in right leg than left. Not sure if I mentioned before but just making not. It's better now than it was</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D1. Complete up to 30# DB</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D2. 20# DB</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">F. Done, no weight</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work, done</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-19</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 95% of maximal effort; rest 3-4min (use XB not AD...we want consistent measurement of power for these)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 270-285W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60 DU</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB @ 270-285W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 3min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 sets</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec Sprints @ about 35 mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">All sets around 4:20 down to 4:15</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Stayed around 275W. Pretty tough session, I enjoyed it.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-20</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. DB GHD Hip Extension @3111 tempo - 5 x 12; rest 90sec (25# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Front Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Reverse Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div>
<br /></div>
<div>
<span style="color: blue;">A. Done</span></div>
<div>
<span style="color: blue;">B. Complete, 90# on top and voodoo floss on top of quads</span></div>
<div>
<span style="color: blue;">C. Complete with voodoo floss, definitely harder than last week without the blood flow restriction</span></div>
<div>
<span style="color: blue;">D. Complete, tough, feel it mostly in low back</span></div>
<div>
<span style="color: blue;">E. Complete, felt decent, still felt it in low back but just left over from back extensions</span></div>
<div>
<span style="color: blue;">+</span></div>
<div>
<span style="color: blue;">Core work complete.</span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-73940521224005328592016-01-14T04:22:00.001-08:002016-01-14T04:22:16.920-08:00Jan 11-13<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-11</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. KB 2-arm Front Squat @4040 - 4 x 10; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. KB 2-arm RDL @4040 - 4 x 10; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Counterweighted Shrimp Squat - 4 x 10 ea leg; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Single-leg DB Glute Bridge - 4 x 10 ea leg; rest 60sec (build, hold DB in hip-crease </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done, feeling better on the bar hanging circles for sure</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 15#, 20#, 20#, 25#/H- more shoulders than legs</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 15#/H- harder to stabilize on R leg and feel glute burning more on that side</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">**calves burn more than anything on these though</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Done up to 30#, arms bent- should I go lighter and keep arms straight out in front which taxes shoulders more?</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. 20#, little pause at top of each rep</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">F. Done. No resistance. Hard for me to not hyper extend my back. On the last set I went down just to parallel and was able to keep better position but it eliminated the hip extension portion. </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-12</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 95% of maximal effort; rest 3-4min (use XB not AD...we want consistent measurement of power for these)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec XB @ 270W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec DU</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x4</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">So the first 6 sets was all done w/ 2 min rest b/w every 2 min then I realized that was too easy and wrong. </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Last 2 sets of 3 rounds were done properly.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Kept pace and averaged about 93 Double Unders/round. Calves are feeling it today :) Enjoyed doing something different than bike though.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Been doing Spina Mobility sequence pretty much every day. Especially with arms I think it's helping shoulders.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-13</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. DB GHD Hip Extension - 5 x 12; rest 90sec (25# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Front Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Reverse Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done, need to test tricep strength tomorrow b/c it's been feeling better</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. Just 90# w/ 60-75 sec rest </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Complete no issues, little burn but not bad</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Done w/ little pause at the top, felt good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. Complete, worked on getting lower and was touching DB's to ground</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work done. Side plank done on hand, can feel the shoulder working in this position to stabilize. Reverse plank is definitely the hardest of the 3.</span></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-77255319224333306772016-01-10T12:28:00.001-08:002016-01-10T12:28:24.663-08:00Jan 1-9<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-31</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Movement/Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol (add bar-hanging shoulder rotations)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Chain Squat - 5 x 10 @3111 tempo; rest 90sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. DB GHD Hip Extension - 5 x 12; rest 90sec (build, tough)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (build, tough)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Front Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Reverse Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Complete.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 135# on top</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 97#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. 20#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core done, forgot reverse plank</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 12sec @ 100%; rest 2-3min (as needed to complete recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 2min @ 300W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 1min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 5-10min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">12 sec @ 37mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">2 min intervals complete, not terrible</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min Warm-up Prep - GB / Movement</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocl (w/ bar-hanging work)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 2-arm RLE Split Squat @3111 - 3 x 10 ea leg; rest as needed b/t legs +60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. BB Glute Bridge @4121 - 3 x 10; rest 60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 2-arm Lateral Crossover Step-up - 3 x 20 Alt Reps; rest 60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Double-KB Sumo Deadlift @4111 - 3 x 10; rest 60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Dynamic Pigeon Hip Stabilitiy - accumulate 12-15 reps ea leg (note in blog any bilateral differences)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.instagram.com/p/_pTtPRo9mX/?taken-by=drandreospina" style="color: #1155cc;" target="_blank">https://www.instagram.com/p/_<wbr></wbr>pTtPRo9mX/?taken-by=<wbr></wbr>drandreospina</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Curl-ups ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=PTzpLlF1EHw" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=PTzpLlF1EHw</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank (from hand not elbow)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Bird Dogs ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. 45#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. 44#/H- not going to go heavier till I get cleared. May would rather do light good mornings and slow tempo</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Complete, didn't feel difference side to side, no probs on either side and didn't feel any different after finishing. Not sure what it's supposed to help or do.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work done.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-4</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. KB 2-arm Front Squat @4040 - 4 x 8; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. KB 2-arm RDL @4040 - 4 x 8; rest 2min (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Counterweighted Shrimp Squat - 4 x 8 ea leg; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Single-leg DB Glute Bridge - 4 x 8 ea leg; rest 60sec (build, hold DB in hip-crease </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. GH Raise - 4 x 6-8; rest 90sec (add assistance/resistance as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Stir the Pots ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Landmine Anti-rotation Rainbows ea direction</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Hollow Rock</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">(filming)</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. done w/ 15# DB's burned shoulders more than legs</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 10#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 15#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. 15#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. Done no weight added</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">no time for core work</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 17sec @ 100% effort; rest 3-4min (as needed to complete recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 6min @ 270W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 2min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x4 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Complete by feel b/c I was on an old air dyne.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">17 sec hurt bad. I think it's worse on Air Dyne b/c I can get the turnover so much higher. Should I do sprints on that or on the bike with higher tension?</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-6</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocol (add bar-hanging shoulder rotations)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Chain Squat - 5 x 10 @3111 tempo; rest 90sec (heaviest load from Dec-31 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. DB GHD Hip Extension - 5 x 12; rest 90sec (heaviest load from Dec-31 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (heaviest load from Dec-31 across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank ea side</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Front Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
15sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Reverse Plank</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
60sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Rushed again</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. complete</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. didn't do</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Done w/ 97# again</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Complete w/ 20#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">no time for core</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-7</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Movement/Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest / Active Recovery</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">planned on core work and UB therapy but didn't have time for anything</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-8</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
GB / Movement / Mobility</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 12sec @ 100%; rest 2-3min (as needed to complete recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 2min @ 315W</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 1min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 5-10min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Spina Mobility Sequences - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=nLuvQCTPrcY" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=nLuvQCTPrcY</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=HiCnRk1_z5Q" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=HiCnRk1_z5Q</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">For some reason I skipped this and did saturdays training??</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Came back and did this on Saturday but only got 3 sprints + 5 x 2 min on/1 min off b/c it was during seminar. Was on Assault bike but still kept wattage. Seemed harder. Last 2 pieces I did on ski erg by feel just b/c the gym I was at had them.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Jan-9</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min Warm-up Prep - GB / Movement</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper Rehab Protocl (w/ bar-hanging work)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. DB 2-arm RLE Split Squat @3111 - 3 x 12 ea leg; rest as needed b/t legs +60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. BB Glute Bridge @4121 - 3 x 12; rest 60sec (Build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. DB 2-arm Lateral Crossover Step-up - 3 x 22 Alt Reps; rest 60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. Double-KB Sumo Deadlift @4111 - 3 x 12; rest 60sec (build)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Dynamic Pigeon Hip Stabilitiy - accumulate 15 reps ea leg (note in blog any bilateral differences)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.instagram.com/p/_pTtPRo9mX/?taken-by=drandreospina" style="color: #1155cc;" target="_blank">https://www.instagram.com/p/_<wbr></wbr>pTtPRo9mX/?taken-by=<wbr></wbr>drandreospina</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Curl-ups ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*<a href="https://www.youtube.com/watch?v=PTzpLlF1EHw" style="color: #1155cc;" target="_blank">https://www.youtube.com/<wbr></wbr>watch?v=PTzpLlF1EHw</a></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Side Plank (from hand not elbow)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 Bird Dogs ea leg</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. 45#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C2. Sumo Good Mornings, 45#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Core work</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Obviously time has been a strain this week. Next week isn't going to be a ton better b/c we have our big competition Saturday and Sunday at our gym. Let's plan for me training Mon-Friday and off saturday and sunday. </span></div>
<div>
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-61932793283479978292015-12-30T18:45:00.001-08:002015-12-30T18:45:40.060-08:00Dec 18-30<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-18</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Goblet Squats (no tempo)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Alt Walking Lunges (10-15# ea hand)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 GHD Hip Extension</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2-4min as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*contrast this mixed stimulus vs that repeat intervals from last week</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">All done. Feel like my legs don't get tired at all on the squats or lunges anymore. bike feels good at this speed too</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 90sec Time Trial</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 4min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 sets</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 45sec Time Trial</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 sets</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">90 sec- 33.1 cals, 550w, 28.5mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">28.0, 480, 27.5 (peak HR 195)</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">27.4, 460, 26.8</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">45 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">16.2, 570, 29.5</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">16.8, 600-620, 30.1</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">didn't right down</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-19</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 8 x 30sec; rest <span class="aBn" data-term="goog_874931146" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:30</span></span> (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. RLE Split Squat - 5 x 12 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Single-leg Mini-band Box Squat - 5 x 10 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Lateral Crossover Step-up - 4 x 12 alt reps; rest 90sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*for C/D add loading if possible (goblet/DB/weight vest)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min fartlek session (speed-play)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 180# on top</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Done up to 25# DB's</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. done up to 10# plate</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. Done up to 15#/H</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-20</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-21</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Sled Drag (moderate load / moderate turnover)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (holding 90% from Dec-7)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Air Squats</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (holding 90% from Dec-7</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done in P.M. Felt good</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 60sec TT pace; rest 100sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 40sec @ @395W (if you feel good on final repeat of each set, crush it)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ VERY EASY slow spin</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 4-6min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done in A.M. Held all paces as written. 40 sec was at like 405 or so though b/c it was jumping b/w 385 and 405 so held 405</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-22</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Reverse Sled Drag - 8 x 30sec; rest <span class="aBn" data-term="goog_874931147" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">1:30</span></span> (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Chain Squat - 4 x 12; rest 90sec (moderate heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Sinlge-leg DB 2-arm RDL - 4 x 12-15 ea leg; rest 60sec b/t legs (10-15# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min @ EN2** (note change in HRzone here)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Reverse Lunges, 20sec/leg getting about 12 each time</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 97#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 15# across</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. up to 20#/Hand</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 12sec @ MTE; rest 2-3min (as needed to full recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 12min @ 30min TT pace; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility (lower-body) - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Could only get ME up to about 37mph. Feel like power has dropped even though been doing these. Maybe b/c I haven't been doing strength work???</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">12 min, held 22.2mph every time. felt pretty good</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-23</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30-60min Walk/Hike @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-24</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM/PM (single-session)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Shrimp Squat - 5 x 5-6 ea leg; rest 60sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Single-leg DB Deadlift - 5 x 8-10 ea leg; rest 60sec b/t legs (both knee and hip flexion)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Goblet Single-leg Mini-band Box Squat - 5 x 10 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. DB 2-arm Lateral Crossover Step-up - 5 x 12 alt reps; rest 90sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 10sec @ 100% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 20sec @ 85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 30sec @ 50% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x10 rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. done w/ 15# DB held straight armed in front</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. up to 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Done w/ 15# DB out front</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. 20#/H</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-25</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-26</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Goblet Squats (no tempo)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Alt Walking Lunges (10-15# ea hand)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 GHD Hip Extension</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
4min XB @ EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 2-4min as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x4 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">25# Squats</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20#/H Lunges</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">no weight on hip extensions</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done out of town on Air Dyne which felt REALLY easy on legs. Got almost no leg burn. Crazy how different it is.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-27</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-28</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
For time</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Sled Drag - 800m</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3mi</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Sled Drag - 800m</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*moderate load, should be able to move continuously</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">First 800m w/ 45# on top about 12 min, second w/ 25# on top about 10:30 min</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 mil about 14 min</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">37:00 even total time. </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20-30min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-29</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 10min building to EN2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 80-85%</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 50%</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x10 (should be ~30min TT pace)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 10min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Did this after PM work as single session</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">30 sec held @ 23mph no problem</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM (DELOAD LB)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. RLE Split Squat - 3 x 10; rest 30sec b/t legs (10-15#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Single-leg DB 2-arm Deadlift - 3 x 10; rest 30sec b/t legs (10-15#)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D1. Goblet Single-leg Mini-band Box Squat - 3 x 10 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D2. DB 2-arm Lateral Crossover Step-up - 3 x 10 alt reps; rest 60sec </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 20#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. no weight</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D2. 20#/H</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-30</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Aerobic Prep - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 30sec @ target pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 30sec @ easy spin recovery</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 40sec @ target pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 20sec @ easy spin recovery</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 60sec @ target pace</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest 5-10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AB - 10min Time Trial</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*record all metrics</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">137 Cals, 302 W, 23.7 avg mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Forgot HR monitor b/c it's been so long since I used it. Lungs felt pretty good. More leg burn from the get go quads just felt the burn. </span></div>
<div>
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-66013328950368383522015-12-16T20:44:00.001-08:002015-12-16T20:44:40.585-08:00Up to Dec 16<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. Goblet Squat @3030 tempo - 3 x 15; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. Loaded Walking Lunge - 3 x 12 ea leg; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. Loaded GHD Hip Extension @3030 tempo - 3 x 15; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 15#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. 15#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. 10#</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 10sec @ 100% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ 85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 50% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x6 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 50% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x6 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">100% @ about 38mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">85% @ about 25.7mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">50% @ 19.9</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-12</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Rehab Program - 10-20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Sled Drag - 6 x 40sec; rest <span class="aBn" data-term="goog_75759231" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">2:40</span></span> (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. RLE Split Squat - 5 x 12 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Single-leg Mini-band Box Squat - 5 x 10 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*for B/C add loading if possible (goblet/DB/weight vest)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
E. Lateral Sled Drag - 4 x 30sec ea direction; rest as needed b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min fartlek session (speed-play)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A, done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. Done @ 170#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 15# x 3, 20# x 2/hand</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Complete</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">E. 90#</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-13</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-14</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Sled Drag (moderate load / moderate turnover)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (holding 90% from last week across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Air Squats</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (holding 90% from last week across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Didn't do, had to travel to memphis for work</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ 60sec TT pace; rest 100sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 40sec @ @385W (if you feel good on final repeat of each set, crush it)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ VERY EASY slow spin</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 4-6min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec @ 32mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">40 sec @ 385W</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-15</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Reverse Sled Drag - 6 x 40sec; rest 1:20min (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Chain Squat - 4 x 12; rest 90sec (moderate heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min @ EN2** (note change in HRzone here)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done 135#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. short on time so I did 5 x 10 bike sprints b/c I only had time for one session</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 12min @ 30min TT pace; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility (lower-body) - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">No time:</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-16</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">At globo gym</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Leg Press- 4 x 12 reps</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. Leg Extensions- 4 x 12</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. Leg Curls- 4 x 15</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 min Bike</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Gymnastics Bodies Progressions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30-60min Walk/Hike @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Gymnastics bodies progressions</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5 sets of</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">1 min Air Squats</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">2 min Air Bike</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">rest 30 sec</span></div>
<div>
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-30392962489819621742015-12-09T18:10:00.001-08:002015-12-09T18:10:36.299-08:00Dec 6-9<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-7</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Sled Drag (moderate load / moderate turnover)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (building from 60/70/80/90/100% effort by round)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
1min Air Squats</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
2min XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30sec Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 rounds (building from 60/70/80/90/100% effort by round)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Sled/Bike- MPH- 18.8, 19.9, 21.4, 22.2, 23.0 (both times)</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Squats- 30, 32, 35, 38, 43</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 60sec for max calories (record all metrics possible)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 40sec @ @375W (if you feel good on final repeat of each set, crush it)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ VERY EASY slow spin</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 4-6min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Rehab done- L side getting a little better but still a little crunchy or weird in some places</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">60 sec test- 28.8 Cals speed went from 30-32mph ended last 15 sec or so at 32 so may should have started faster</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">40/20- complete. Kept pace on all of them, didn't push till the very last and just got to 402 watts or so. Legs felt more fatigued than last time from the A.M.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-8</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Reverse Sled Drag - 5 x 40sec; rest 1:20min (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Chain Squat - 4 x 12; rest 90sec (moderate heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. 115# on sled</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. 97# KB</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. 15# for 15 reps across @ 2020 tempo</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 min Walk w/ vest- probably won't wear vest next time. Didn't feel bad but just could feel pressure on my shoulders by the end. Rather safe than sorry.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 10min @ 30min TT pace; rest 2min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility (lower-body) - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">UB rehab done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 sec ME- up to 39mph I think I hit 40 once but the rest were 38-39mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 x 10 min- </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Cals- 121, 118, 118</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">mph- 22.6 across</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-9</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Self-directed Long-walk/hikke w/ vest/pack</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility (with time remaining)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20min AMRAP @ EN2 / EN3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20cals XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 Atl Russian Step-ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
20 GHD Back Extensions</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">No time for A.M. Piece on Wednesdays anymore b/c I'm leading a bible study at my gym</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">P.M.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">UB Rehab Done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 min - 5 rounds + 20 Cals on Bike</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Kept bike around 22.2mph</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-10</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Let's do A.M. piece on Mon, Tuesday, Friday's. Singles on Wednesday/Saturday</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">I tried adding some of the foundations gymnastics stuff in when I can but it's kind of hard on top of rehab protocol. I like the mobility that's mixed with the foundations stuff and the core work. If you think I can alternate days I think that'd be good. Rehab protocol one day and gymnastics foundations one day that'd be good. I can do it or you can program it how you see fit.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">I want to work towards front lever, planche, and side lever. Eventually manna but mobility is biggest restriction there. I'm terrible at windmills. If you want to discuss this over phone or via email we can. I think these are going to be my mains goals as I get cleared. If I can hone in on these, I want be as tempted to compete (hopefully).</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Side note- my leg stamina should be great by the end of this period in my life!</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-53087610798986143942015-12-06T13:07:00.000-08:002015-12-06T13:07:04.151-08:00Nov 30-Dec 5<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Nov-30</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. Airsquat @3030 tempo - 3 x 15; rest 0sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. RLE Split Squat @3030 tempo - 3 x 12 ea leg; rest 0sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. Unloaded Good Morning @3030 tempo - 3 x 15; rest 0sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*this should be RIGHT at 60min total</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Didn't do</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 3 x 20sec @ maximal tolerable effort (MTE); rest 3-5min (as needed to complete recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 40sec @ 350W (if you feel good on final repeat of each set, crush it)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ VERY EASY slow spin</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest - 4-6min (as needed)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x3 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Upper body protocol</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 sets</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Table Hold- 45 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Bent Leg Hollow Hold- 45 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 sets</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">15 Scap Push Ups</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Seated Hip Rotations</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 sets</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5 Windmill/arm</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5 Straddle V-Ups</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec ME- up to 39mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">40 sec @ 359W first 4 times each set</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5th set on first 2 were at 388W</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">5th set on last one was 460ish</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Reverse Sled Drag - 5 x 40sec; rest 1:20min (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Chain Squat - 4 x 10; rest 90sec (moderate heavy across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done @ 115# on sled</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. Done w/ 97# KB attached- 21X1 tempo</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. 15# DB</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30min Time Trial</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*record:</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
-average HR</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
-peak HR</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
-average wattage</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
-peak wattage</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
-cals/RPMs/etc (the more data the better)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">UB Rehab done</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">3 sets</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec Seated BB OH Holds- 5# on PVC</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">20 sec Standed Wtd Extension Hold- 5# on PVC</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">30 sec Side Bend Hold Stretch, 20#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 sec sprints- up to 39RPM</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Forgot to write everything</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">326 Cals I think </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">22.2 mph avg</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">270W</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">HR 155</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Last 5 min--></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">up to 24 mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">HR up to 163</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Self-directed Long-walk/hikke w/ vest/pack</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility (with time remaining)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30min AMRAP</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
100m Sled Drag (mod-heavy, mod-turnover, constant movement)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30cals XB</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-3</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-4</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. Goblet Squat @3030 tempo - 3 x 15; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B1. Loaded Walking Lunge - 3 x 12 ea leg; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C1. Loaded GHD Hip Extension @3030 tempo - 3 x 15; rest 0sec (light)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C2. XB - 3 x 4min @ EN2; rest 60sec</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Done on Thursday instead of rest day</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Completed. For A1 first 3 sets w/ 10# and last 2 sets w/ 15#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1 First 3 sets w/ 10#/h and last 2 sets 15#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C1. No weight needed at that tempo</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">XB held about 20mph</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Upper-body Rehab Protocol</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 10sec @ 100% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20sec @ 85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 50% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 85% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 30sec @ 50% effort</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
x5 Rounds</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 5min @ EN1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility - 20min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">UB rehab </span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">gymnastics foundations</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">first 10 sec hit 40mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">next 4 were about 38</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">85% - 24.7-25.3mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">50% - 19.9</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">85%- 25.3mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">50%- 19.9mph</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">ROMWOd</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Dec-5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Sled Drag - 6 x 40sec; rest 2:40min (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. RLE Split Squat - 5 x 12 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Lateral Box Step-up - 5 x 12 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
*for B/C add loading if possible (goblet/DB/weight vest)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
D. Single-leg Good Morning - 5 x 12 ea leg; rest 30sec b/t legs</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
XB - 20min fartlek session (speed-play)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobility/Rehab - w/ time remaining</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. Done @ 160- felt much better than last week.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. & C. First 3 sets w/ 10#/H, last 2 w/ 15#/H</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">D. Done w/ 15# bar</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">XB- done, mixed time frames and intensities throughout</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-47036229296783152452015-11-28T20:21:00.001-08:002015-11-28T20:22:00.000-08:00Up to Nov 28<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
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.</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
**Rehab Protocol**</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<div style="color: #222222;">
A1. Crossover Symmetry - 3 x Activation routine; rest 15</div>
<div style="color: #222222;">
A2. Seated Neck Retractions (back to wall) - 3 x 10; rest 15</div>
<div style="color: #222222;">
A3. Head Tilts - 3 x 10 ea side; rest 15</div>
<div style="color: #222222;">
A4. 2.5# Plate Shoudler Circles - 3 x 10 ea arm; rest 15sec</div>
<div style="color: #222222;">
A5. 2.5# Plate Vertical Scap Punches - 3 x 10 ea arm; rest 15sec</div>
<div style="color: #222222;">
A6. Lying Prone Shoulder Angels - 3 x 10; rest 60sec</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">Done each time. Only thing not positive I did correct was shoulder circles, just did slow big arm circles, fwd and backward</span></div>
</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<div style="color: #222222;">
Nov-25</div>
<div style="color: #222222;">
AM</div>
<div style="color: #222222;">
A1. Airsquat @3030 tempo - 3 x 15; rest 0sec</div>
<div style="color: #222222;">
A2. XB - 3 x 5min @ EN2; rest 60sec</div>
<div style="color: #222222;">
B1. RLE Split Squat @3030 tempo - 3 x 12 ea leg; rest 0sec</div>
<div style="color: #222222;">
B2. XB - 3 x 5min @ EN2; rest 60sec</div>
<div style="color: #222222;">
C1. Unloaded Good Morning @3030 tempo - 3 x 15; rest 0sec</div>
<div style="color: #222222;">
C2. XB - 3 x 5min @ EN2; rest 60sec</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">Complete all felt good. RLE got a little tough at the end. If possible need A.M. session to be 60 min or less</span></div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
PM</div>
<div style="color: #222222;">
Upper-body Rehab Protocol</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 3 x 20sec @ maximal tolerable effort (MTE); rest 3-5min (as needed to complete recovery)</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 90sec @ 90-95% effort</div>
<div style="color: #222222;">
XB - 60sec @ easy recovery pace</div>
<div style="color: #222222;">
x4</div>
<div style="color: #222222;">
Rest - 4-6min (as needed)</div>
<div style="color: #222222;">
x2 Rounds</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
Mobility - 20min</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">20 sec sprints- 35mph- 900+ watts</span></div>
<div>
<span style="color: blue;">90 sec efforts- 350-370watts - 25mph</span></div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
Nov-26</div>
<div style="color: #222222;">
Rest / Optional EN1 Walk</div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
Nov-27</div>
<div style="color: #222222;">
AM</div>
<div style="color: #222222;">
A. Sled Drag - 6 x 40sec; rest 2min (very heavy, slow grinding turn-over, looking for strength response not metabolic)</div>
<div style="color: #222222;">
B. Chain Squat - 5 x 5; rest 2min (build)</div>
<div style="color: #222222;">
C. Wtd. Vest GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 30min @ EN1</div>
<div style="color: #222222;">
***this can be the long-walk this week if you didn't complete on the 26th</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">A. 135#, 160#---> last 2 sets hurt bad, legs could barely move. Caught me off guard.</span></div>
<div>
<span style="color: blue;">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</span></div>
<div>
<span style="color: blue;">C. 10# DB in hand, didn't want to put vest on yet</span></div>
<div>
<span style="color: blue;">Went into P.M. here b/c I had to do this in one session</span></div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
PM</div>
<div style="color: #222222;">
Upper-body Rehab Protocol</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 10min @ 85% effort (threshold...HR cap 180 BPM)</div>
<div style="color: #222222;">
Rest - 2min</div>
<div style="color: #222222;">
XB - 8min @ 85% effort</div>
<div style="color: #222222;">
Rest - 2min</div>
<div style="color: #222222;">
XB - 6min @ 85% effort</div>
<div style="color: #222222;">
Rest - 2min</div>
<div style="color: #222222;">
XB - 4min @ 85% effort</div>
<div style="color: #222222;">
Rest - 2min</div>
<div style="color: #222222;">
XB - 2min @ 85% effort</div>
<div style="color: #222222;">
**average pace should be maintained across all 30min...should approximate your expected 30min TT pace</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">10 sec sprints- 35-36mph- 900-960 Watts **couldn't dig much harder than the 20 sec sprints </span></div>
<div>
<span style="color: blue;">+</span></div>
<div>
<span style="color: blue;">10 min @ 240 watts- 100cals- 21.4mph</span></div>
<div>
<span style="color: blue;">8 min @ 264 W- 89 Cals- 22.2mph</span></div>
<div>
<span style="color: blue;">6 min @ 275W- 73Cals- 22.6mph</span></div>
<div>
<span style="color: blue;">4 min @ 288W- 50Cals- 23.0mph</span></div>
<div>
<span style="color: blue;">2 min @ 331W- 28Cals- 24.1mph</span></div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
Nov-28</div>
<div style="color: #222222;">
General Aerobic Warm-up - 10min</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
XB - 5min Time Trial</div>
<div style="color: #222222;">
+</div>
<div style="color: #222222;">
A1. Sled Drag - 2 x 3min; rest 0sec (light-mod load, constant tension, constant movement)</div>
<div style="color: #222222;">
A2. XB - 2 x 5min @ EN2</div>
<div style="color: #222222;">
B1. Reverse Sled Drag - 2 x 3min; rest 0sec (same)</div>
<div style="color: #222222;">
B2. XB - 2 x 5min @ EN2</div>
<div style="color: #222222;">
C1. Lateral Sled Drage - 2 x 90sec ea direction; rest 0sec (same)</div>
<div style="color: #222222;">
C2. XB - 2 x 5min @ EN2</div>
<div style="color: #222222;">
<br /></div>
<div>
<span style="color: blue;">5 min TT- 72Cals- 25mph avg 330-350avg watts</span></div>
<div style="color: #222222;">
<br /></div>
<div style="color: #222222;">
Nov-29</div>
<div style="color: #222222;">
Rest</div>
</div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-38071013792407493482015-11-01T12:21:00.001-08:002015-11-01T12:21:17.152-08:00Oct 29-31<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Oct-29</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
General Warm-up - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Specific Warm-up + DROM - 15min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Self Directed cyclical EST work (between EN1-EN3 by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Choice Cyclical - 10min @ En1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 min Row building EN1-EN3</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">rest 2 min</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10 min Bike building EN1-EN3</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
FG Qualifier #4 / #5</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
#4</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Clean & jerk 1rm in 5 min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
#6</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 thrusters 185</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 dead lifts 315</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
10 box jump over 30""</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
200m row</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. Bent Hollow Hold - 3 x 30-40sec; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. Straddle Hollow Hold - 3 x 20-30sec; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A3. Arch Body Rock - 3 x 20-30sec; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A4. Seal Rolls - 3 x 10-12 rolls; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
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)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B2. Prone Grip Passive Bar Hang - 2 x 20-30sec; rest as needed (hang at absolute bottom of ROM, cycle deep belly breaths)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B3. Feet Elevated Gymnastics Bridge - 2 x 15-20sec; rest as needed (focus on pushing chest through and creating thoracic extension vs lumbar extension)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">280 on Cl&J, Jerk was really ugly.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 40 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A2. 20 sec **smoked hip flexors and couldn't get very wide on these</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A3. 30 sec, this is really tough for me.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A4. Done but not very smooth at all</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B1. Complete felt good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B2. 30 sec/ set</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B3. 20 sec/side. I liked this, I could get in a much better position than on ground.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Oct-30</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
AM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
General Warm-up - 10min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Specific Warm-up + DROM - 15min</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Self Directed cyclical EST work (between EN1-EN3 by feel)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Choice Cyclical - 10min @ En1</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">30 sec Row @ 1:45</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">rest 30 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">30 sec Air Bike @ 70RPM</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">rest 30 sec</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">x 8</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
PM</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
30-20-10</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Wall ball 20#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Power snatch 95#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Pull ups</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A1. DB 2-arm Lateral Crossover Box Step-up (14-16"") - 3 x 8-10 ea leg; rest as needed (mod)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A2. BB Glute Bridge - 3 x 8-10 ea leg; rest as needed (mod)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A3. DB 1arm Elbowing Row - 3 x 8-10 ea arm; rest as needed (mod)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A4. KB TGU - 3 x 3 ea arm; rest as needed (mod)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Mobilty - as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">10:53</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">WB all unbroken</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Power Snatch smoked me- 8/7/6/5/4, 1/1/1/1/1/1/5/5/4, 6/4</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">Pull Ups- 30, 12/8, 10</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A1. 20#/H light</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A2. 65#- 8/leg</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A3. 35#</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A4. 45# DB, KB was hurting forearm too much</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;"><br /></span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">**I liked both of these circuits to finish last two days. Felt good to do this kind of work</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Oct-31</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
A. Jerk Balance - accumulate 15 total reps @ light to mod loads; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
B. Pause Split Jerk x1 + Split Jerk x1 - 10 moderate sets of the complex; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
C. Split Jerk - 4 perfect singles; rest as needed</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
5-4-3-2-1 reps for time</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Deadlift @ 225#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Bar Muscle-up</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest to complete recovery</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
+</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
8-6-4-2</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Power Clean @ 165#</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
16-12-8-4</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
CTB Pull-up</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">A. up to 95#, felt solid</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">B. up to 185# felt really good till it didn't feel good</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">C. skipped</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">+</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">2:01, pull was just gone so couldn't push the pace going to BMU.</span></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="color: blue;">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</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Nov-1 *fittest games workouts due</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
Rest...and go from here</div>
Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-18014844475923688562015-10-27T19:07:00.002-07:002015-10-27T19:07:16.041-07:00Oct 26-27 Training<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Oct-26 *fittest games workouts released</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">AM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Choice Cyclical - 10min building to EN2</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">DROM as needed + Running Accels/Build-ups</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Run - 4 x 100m @ 1mi pace; rest 20sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest - 2min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Run - 4 x 200m @ 1mi pace; rest 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest - 2min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Run - 4 x 400m @ 1mi pace; rest 2min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Jog - 10min @ EN1/EN2</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Mobility - 15-20min as needed</span><br />
<br />
<span style="color: blue;">Done tuesday</span><br />
<span style="color: blue;">100's- 21 sec/</span><br />
<span style="color: blue;">200's- 43-45 sec/</span><br />
<span style="color: blue;">400's- 1:29, 1:31, 1:29, 1:30</span><br />
<span style="color: blue;">9:15 mile cool down</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">PM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">CSA</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A. Push Jerk - in 5 sets build to tough TnG Triple; rest as needed</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">B. Drop Split - 5 x 3; rest 2min (build)</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">C. Split Jerk Recoveries - 5 x 2; rest 2min (build heavy across)</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">D. DB 1arm Chinese Row - 4 x 8-10 ea arm; rest as needed</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">EMOM for 16min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Odd - 8 Push Press @ 135#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Even - 8 GHD Sit-ups</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">E. Bent Knee Hollow Hold - 4 x AMRAP; rest 60sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">F. Arch Body Rock - 4 x AMRAP; rest 60sec</span><br />
<br />
<span style="color: blue;">A. 185, 205, 215, 225, 235#. Last 2 sets very tough</span><br />
<span style="color: blue;">B. 135, 155, 175, 185, 195</span><br />
<span style="color: blue;">C. 205, 225, 245, 255, 255. L arm still a touch shakier than right but I think this will help. I can feel when I'm "locked" in OH verses just holding it. Definitely works my core a ton. Trying to stay neutral and not letting low back hyper extend.</span><br />
<span style="color: blue;">D. 30, 55, 75, 75. was short on time and didn't know where to start, we'll start w/ 75's next time.</span><br />
<span style="color: blue;">+</span><br />
<span style="color: blue;">EMOM- good, could feel lock out but nothing too bad. GH Sit ups got a little tough but didn't slow down.</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Oct-27</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">AM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">General Warm-up - 10min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Specific Warm-up + DROM - 15min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">500m Row @ 30min pace -6sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">12 DL @ 205#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">500m ROw @ 30min pace -6sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest 3min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">x3</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">500m Row @ 30min pace -6sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">15 Snatches @ 75#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">500m Row @ 30min pace -6sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest 3min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">x3</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Choice Cyclical - 10min (ramp down nervous system)</span><br />
<br />
<span style="color: blue;">Kept rows @ 1:57-1:58/500m throughout all 6 sets finally. Also did all snatches unbroken finally. Paced a little more in transitions and obviously the extra minute of rest helped but felt way better than last couple weeks. HR was recovering much better.</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">4:41, 4:37, 4:39</span><br />
<span style="color: blue;">5:06, 5:04, 5:05</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">PM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">CSA</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Shoulder/Thoracic DROM/Mobility - 15min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A. Wtd. Strict Prone, Wide-Grip CTB Pull-up - 3 x 2.2.2; rest 30sec + 2min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">6 Muscle-ups</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">12 CTB Pull-ups</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">12 Rings Dips</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">16 TTB</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest 3min active</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">x4</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">10 Strict HSPU</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">10 Kipping HSPU</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">30sec Back-to-wall HS hold</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest 3min as needed</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">x3</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Shoulder/T-spine Mobility - 20min</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"><br /></span>
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">A. 35# across. Harder than expected with wide grip</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">+</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Will have to get times from gym tomorrow but like 1:38, 1:57, 2:31, 3:17 or something.</span></span><br />
<br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">MU's - unbroken every round felt good</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">CTB- UB first 3 rounds then broke 4/4/4</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Ring Dips- UB first 2 rounds then 8/4 and 4/4/4</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">TTB- 12/4, 6/4/2/2/2, 4/4/4/4, 4/4/4/4</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">**much harder than expected. Core was smoked I guess from MU's and CTB and GH Sit Ups yesterday.</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span>
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">+</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span>
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Didn't time HSPU's</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">First round- Strict into Kipping Unbroken then rest about 30 sec before Hold</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Second round- 5-10 sec rest b/w strict and kipping, 30 sec before hold</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Third round- 15-20 sec rest b/w strict and kipping, about 60 sec before hold</span></span><br />
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span>
<span style="color: blue; font-family: arial, sans-serif;"><span style="background-color: white; font-size: 12.8px;">Kipping felt awkward at first but then found rhythm. Little scary since that's what caused the injury. Not sure I'm ready for them. Will keep you posted over next couple days.</span></span>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-5006527795596194870.post-66212412380975560062015-10-24T13:33:00.001-07:002015-10-24T13:33:24.241-07:00Oct 22-24Will start posting HRV here- Monday and Tuesday was 8.1<br />
<br />
Thursday- <span style="color: red;">HRV- 7.6</span><br />
A.M.<br />
Row 3 min<br />
Air Bike 9 min<br />
Row 6 min<br />
Air Bike 6 min<br />
**1 min Z1, 1 min Z2, 1 min Z3 throughout<br />
<br />
P.M.<br />
Fittest Games Qualifier<br />
Snatch- 1RM<br />
+<br />
6 min AMRAP<br />
25 Toes to Bar<br />
25 OHS, 155#<br />
<br />
<span style="color: blue;">225#</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">1 + 25 TTB + 23 OHS</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">Core work</span><br />
<span style="color: blue;"><br /></span>
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Friday- </span><span style="color: red;">HRV 6.8</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">AM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">General Warm-up - 10min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Specific Warm-up + DROM - 15min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Self Directed cyclical EST work (between EN1-EN3 by feel, like Thursday)</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Choice Cyclical - 10min @ En1</span><br />
<br />
<span style="color: blue;">3 min Row @ 1:59/500m</span><br />
<span style="color: blue;">3 min locomotion</span><br />
<span style="color: blue;">3 min Air Bike @ 57RPM</span><br />
<span style="color: blue;">3 min locomotion</span><br />
<span style="color: blue;">x 3</span><br />
<span style="color: blue;">**really sore from the squats so that's why i mixed in the locomotion</span><br />
<br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">PM</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Event #2</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">12 min AMRAP</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">42 DU</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">21 Burpees</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">7 Muscle Ups</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A1. Wall-facing 90/90 HS Hold - 5 x 30sec; rest 30sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A2. Strict HSPU - 5 x 10-12 UB; rest 30sec</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A3. Hollow Body Rock - 5 x 30-45sec; rest 2min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">CSR</span><br />
<br />
<span style="color: blue;">4 + 42 DU's + 1 Burpee</span><br />
<span style="color: blue;">**happy with this score. When I'm in more CF shape i'll be ready to dig into this one. Burpees slowed me down and had to take break on those but everything else unbroken. MU's felt great throughout.</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;">A1. Complete, feeling better</span><br />
<span style="color: blue;">A2. 12, 12, 12, 10, 10</span><br />
<span style="color: blue;">A3. 30 sec/set</span><br />
<span style="color: blue;"><br /></span>
<span style="color: blue;"><br style="background-color: white;" /></span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Oct-24 </span><span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: red;">HRV- 7.2</span></span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">A. Split Jerk - 15 singles; rest as needed (5 light / 5 mod / 5 heavy, focus on footwork & maintaining mechanics as load increases)</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">B. Squat Clean x1 + Hang Squat Clean x1 + Front Squat x1 - 1 complex every 90sec for 10sets (2 light / 4 mod / 4 heavy)</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">3 Rounds</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">10 Deadlift @ 155#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">5 Burpee Box Jumps @ 24"</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Rest 10min</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">3 Rounds</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">7 Power Clean @ 135#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">7 STOH @ 135#</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">+</span><br style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;" /><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">Tuck-ups - accumulate 75 total reps not for time</span><br />
<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">A. 155 x 2, 175 x 2, 185 x 2, 205 x 2, 215 x 2, 225 x 2, 235 (f), 235 (f) stopped. very frustrating once again. Legs are still pretty beat up and I'm sure shoulder are fatigued from yesterday but I should be able to hit 255 on any given day.</span></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">B. 185, 185, 205, 205, 215, 215, 225, 225, 235---> felt heavier than it should have I guess legs are still fatigued</span></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">+</span></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">1:51 unbroken felt good. Hamstrings burned on deads but that's all</span></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">+</span></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">1:54. This hurt more than expected. First round unbroken then did 6 PC, rest then finish for the next 2 sets. </span></span><br />
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<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.8px;"><span style="color: blue;">Tuck Ups done- 30, 15, 10---> </span></span><br />
<br />Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0