A. BB Back Squat - 5 x 8; rest 2min (build to tolerance)
B. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)
**BF restriction for A/B
C1. BB Back Rack Walking Lunge - 4 x 20 alt steps; rest 60sec
C2. BB Hip Thrust - 4 x 10; rest 60sec
C3. Slider Hamstring Curl - 4 x 12; rest 60sec
+
20sec Feet on Stability Ball """"hollow"""" Plank Hold (similiar to face-down chinese plank where the goal is to create maximal trunk compression/stiffness)
40sec Feet on Stability Ball Side Plank (ea side)
15 Banded 1/2 kneeling Palloff Presses ea side
Rest as needed b/t movements/rounds
x3
A. 95, 135, 155, 175, 185#- felt good
B. 75, 75, 75, 75, 95. Felt fine. Feel it more in my grip and shoulders than anything
C1. 95# across felt good, can go heavier
C2. 65# across
C3. Swiss ball b/c out of town. Complete
+
Plank- no problem
Side Plank- never got 40 sec
Palloff press- no problem
Jan-30
A. Upper Rehab Protocol x1-2 rounds
B1. DB 1arm 1/2 Kneeling Press - 3 x 12 ea arm; rest as needed
B2. DB 1arm Elbowing Row - 3 x 12 ea arm; rest as needed
B3. DB 1arm Bench Press - 3 x 12 ea arm; rest as needed
B4. DB 1arm Upright Row
C1. DB 1arm Triceps Kick-back - 3 x 12 ea arm; rest as needed
C2. DB 1arm Hammer Curl + Press - 3 x 12 ea arm; rest as needed
+
Walk - 6min @ brisk pace
+
Run - 30sec @ 80-85%
Walk - 30sec @ easy recovery pace
x14
+
Walk - 6min @ brisk pace
A. UB done
B. 15, 15, 20
B2. 15, 15, 20
B3. 20, 25, 25
B4. 15, 15, 20
C1. 10# across- literally never done these, much harder than expected
C2. 15, 15, 20#
***use BFR on just L arm throughout this entire sequence
+
Run's complete
Jan-31
Rest
Feb-1
A. BB Front Squat - 4 x 10; rest 2min (build to tolerance)
C. Trap Bar Deadlift - 4 x 10; rest 2min (build to tolerance)
**BF restriction for A/B
D1. BB Back Rack Step-up - 4 x 12 ea leg; rest 60sec (build to tolerance)
D2. BB Hip Thrust (shoulders on bench) - 4 x 12; rest 60sec (build to tolerance)
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
+
4 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows ea direction
40sec Hollow Rock
A. 95, 135, 155, 175# felt good
B. Farmer's handles- 75, 95, 95, 105#/hand
D1. 75, 75, 75, 75#
D2. 75, 75, 95, 95#
F. 3 sets complete then had to go work
+
4 rounds- completed in the afternoon
Feb-2
A. Upper Rehab Protocol x1-2 rounds
B1. DB 1-arm Push Press - 4 x 5-6 ea arm; rest as needed (build to tolerance)
B2. Band Assisted Prone Grip Pull-up @2121 - 4 x 5-6; rest as needed (unload about 30-40% of body-weight w/ band, focus is on 'feeling' an even pull)
C1. Rings Push-ups - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)
C2. Rings Row - 4 x 10-12; rest as needed (adjust ring height down each set to progress 'loading' of upper body)
+
20cals XB @ 85% (threshold)
20 Box Jumps @ 20""
20cals XB @ 85% (threshold)
Rest 60sec
20sec XB @ 100% effort
Rest 3-5min active (90% recovery)
x3 Rounds
A. UB done
B1. 30# across
B2. Complete, used feet assistance on box instead of band
C1. Complete felt good. L arm started fatiguing on last 2 sets but never had to break or anything. CHEST is super sore
C2. Complete felt good
+
Aerobic pieces-
4:06 (step down all BJ's)-
4:03 (rebounded last 10)
4:00 (rebounded all)
275W across
+
Sprints- 33, 34, 35 mph
**this was different, I've never done aerobic and lactate stuff mixed in like this. I'd like to hear the thought behind this design.
Feb-3
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)
C. BB Back Squat - 5 x 8; rest 2min (build to tolerance)
D. BB RDL @ 3030 tempo - 5 x 8; rest 2min (build to tolerance)
**BF restriction for C/D
+
EMOM for 20min
Min-1 - 45sec Row @ EN2
Min-2 - 10 GHD Sit-ups
Min-3 - 45sec Run @ EN2
Min-3 - 15 Tuck-ups
A. UB done
B. 125 on sled- hurt really bad. Not sure why but it was way worse than last week.
C. 135, 185, 195, 205, 215#
D. 95, 95, 105, 105, 115#
+
EMOM complete. Row pace about 2:08.
R hip flexor started feeling it but other than that it was all good.
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