Sept 3-7

Sep-3
GOLF TRIP
AM
Treadmill Run - 20-30min @ EN2
Mobility - 20min

PM (normal access - 90min)
CSA + Core Activation (anti-rotation work)
+
A. Squat Clean from blocks (below knee) - 5 x 1.1; rest 2min (building to tough complex)
B. 2" Deficit Snatch Pull - 2,2,2,2; rest 3min (building to tough double)
C. Bnk Snatch Push Press (from blocks) - 3 reps every 90sec for 6 sets (mod across, hold OH 2sec & retract/depress scaps)
D. OH PVC w/ Banded KB Walk - accumulate 2-3min total time under bar
E. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR

Did p.m. on wednesday morning before leaving town b/c I knew I wouldn't get it in thursday
A.M.
Done, mostly outside b/c fitness center didn't open till 5:30 and we had to leave hotel by 6 every morning

P.M.
A. built to 245#
D. Done, built to 245#
C. Up to 205. Felt really solid
D. Complete, worked on depressing scaps
E. only about 10 sec at a time, could definitely feel left shoulder give before R
Sep-4
GOLF TRIP
AM
Rest

PM (normal access - 90min)
10min General Warm-up
+
Row - 4 x 100m @ maximal effort; rest 2-3min (complete recovery)
+
Row - 3 x 750m @ 2k pace-2sec; rest 2min
Rest - 4min
Row - 3 x 500m @ 2k pace-2sec; rest 60sec
Rest - 4min
Row - 3 x 250m @ 2k pace-2sec; rest 30sec
*if you're unable to maintain pacing with prescribed rest interval, add 30sec to rest interval and continue
+
Postural Program

Did saturday just due to schedule
Done, had to skip the sprints b/c in a hurry.
750's- 2:44.7, 2:44.3, 244.6 (149.7avg/500m)
500's- 1:50.0, 1:50.0, 1:49.8
250's- 55.0, 54.9, 55.0
scaled back a hair but this is all I could do on 750's
Sep-5
GOLF TRIP
AM
Treadmill Run - 5min @ EN3
Rest-walk - 2min
x3-4 by feel
+
Mobility - 20min

Complete outside b/c of gym access only 3 sets b/c of time but felt good

PM (normal access - 90min)
CSA / Core Activation (anti-rotational work)
+
A. BB Split Jerk (blocks) - 1 rep every 60sec for 10 total reps @ 205-225# by feel
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing (include both strict and kipping variations)
C. Strict Lean-away CTB Pull-up @21X1 x5 + Bar Hanging Hollow Hold x20sec - 5 sets of the complex; rest as needed to complete sets UB
D1. Wtd. Vest Wall-facing HS Hold - 5 x 80% of AMSAP; rest 30sec (20#)
D2. Free Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

Didn't get to a CF gym.
A. Single Arm DB up to 65# for 3 reps/side
B. no rings
C1. Done, could definitely feel L side weakness in the hollow body hang for sure.  It could barely hold 20 sec on last 2 sets
D1/D2. done- no wt vest and held about 50 sec/set
E. Done
Sep-6
Rest

Sep-7
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 3min @ EN3
Run - 1min @ EN1
x5 Rounds
+
10-15min Choice Cyclical Flush
Mobility - 15min

Completed. HR monitor not working great.  No pace

PM
CSA
+
A. Power Clean & Jerk - 6 singles @ 2% heavier than Aug-31 session
B. Front Squat - build to tough single; rest 3min
C. Deficit Clean Pull (2") - build to tough single; rest 3min
D. 1-arm Trap 3-raise - 3 x 15; rest 30sec b/t arms
E. Strict TTB w/ band behind back - 4 x 10; rest as needed
*try to set this up like a stall bar
+
CSR

A. done @ 235, felt good
B. 325 almost crushed me.  felt really weak here and my back rounded more than it has since pre-injury.  not sure what happened but this was pretty much a 1RM
C. Only up to 305, felt slow and heavy
D. Complete w/ 8# DB.

Aug 27- Sept 2

AM
General warm-up - 10min
Specific Prep / DROM - 15min
+
Hill Run - 4 x 300m @ 85-90% effort; rest = walk to bottom of hill
Rest-walk 4min
x2 Rounds
+
Run - 10min @ EN2
Walk - 10min @ EN1

Complete, felt good.  Had to jog most of the way back down to get less than 4 min rest.  Was trying to take about 2:30 rest.  Hill wasn't super steep

PM
CSA
+
A. BB Split Jerk (blocks) - 1 rep every 75sec for 10 total reps @ 205-225# by feel
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing
C. Wtd. Vest Strict CTB Pull-up - 8 sets of 3 UB reps NOT for time (10#)
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. Complete, still no blocks
B. Didn't have rings, did strict L MU's
C. Done w/ 20# vest, rested less than a min b/w sets
D1. Completed, hard as usual
E. Done
Aug-28
AM/PM (choice)
10min General Warm-up
+
Row - 4 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 3 x 750m @ 2k pace-2sec; rest 2min
Rest - 4min
Row - 3 x 500m @ 2k pace-2sec; rest 60sec
Rest - 4min
Row - 3 x 250m @ 2k pace-2sec; rest 30sec
+
Postural Program

DNF'd.
4 sprints @ about 1:19/500m
+
2 by 750m @ pace then couldn't hold after that, tried one more 750 then a 500m and couldn't hold even 1:52
Aug-29
AM
CSA
+
A. Squat Clean from blocks (above knee) - 5 x 1.1; rest 2min (205-225# across, focus on receiving position)
B. 2" Deficit Snatch Pull - 3,3,3; rest 3min (90% of heaviest set from last week across)
C. Bnk Snatch Push Press (from blocks) - 3 reps every 90sec for 6 sets (mod across)
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (heaviest set from last week across)
E. Bar Hanging L to V - accumulate 20 total reps
+
CSR

A. Position on pull always feel weird from blocks, other than that felt good.
B. done @ 205
C. up to 165#
D. @ 115#
E. you saw these, pathetic
Aug-30
Rest

Aug-31
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 30min @ EN2 pace
*this should be a straight run, not interval based
+
10-15min Choice Cyclical Flush
Mobility - 15min

Done, HR monitor was all over the place.  Pace was about 8:10/mile

PM
CSA
+
A. Power Clean & Jerk - 4 x 1 (build to 2% heavier than last week) + 4 x 1 (2% heavier than last week); rest as needed
B. Front Squat w/ Chains - 2,2,2,2; rest 3min (increase bar load; fast)
C. Deficit Clean Pull (2")- 2,2,2,2; rest 3min (mod-heavy, fast)
D. KB 1arm 1/2 Kneeling DB Press @21x2 - 4 x 6 ea arm; rest as needed (build)
E. Strict TTB w/ band behind back - 4 x 10; rest as needed
*try to set this up like a stall bar
+
CSR

A. @ 225
B. heaviest set was 275 + chains
C. Up to 305 felt good
D. up to 45#
E. very tough
Sep-1
AM
10min General Warm-up
+
Row - 4 x 200m @ 2k pace minus-6; rest 60sec
+
1k Row @ 30min TT Pace plus+4
20 Air Squts w/ 20# vest
40 Double-unders
Rest 60sec
x2
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
Rest 60sec
x2
+
10-15min Choice Cyclical Flush

All about 5:20/set.  Felt good on everything

PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Bar Muscle-up - 3 on the min for 8min
B. K.CTB - 3-4 every 30sec for 10 sets; rest 5min x2 rounds
C. Wall HS Hold (not Wall-facing) - 4 x 60-90sec; rest as needed to complete UB
D. Wall Tripod Headstand - 4 x 25-35sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

A. Done, no problem
B. done, no problem in difficulty but could feel laxity in bottom position on L side
C. 60 sec/set really tough, just as hard as wall facing to me.
D. done, no problem
Sep-2
Rest...and go from here

August 24-25 Training

Aug-24
AM
40min Self-directed running intervals (between 100-400m)
*do not let HR exceed 160 BPM
+
10-15min Choice Cyclical Cool-down
Mobility - 30min

PM
CSA
+
A. Power Clean & Jerk - in 4 sets, build to mod-heavy single then 4 singles @ that load
B. Front Squat w/ Chains - 3,3,3; rest 3min (mod-heavy, fast)
C. Snatch Pull - 3,3,3; rest 3min (mod-heavy, fast)
D. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
E. Tuck-up - 4 x 20 controlled reps; rest 90sec
+
CSR

A. build to 225 and 5 singles there.  felt a little stiff OH today so jerk was a little harder
B. 225 + 30# of chains
C. 205, 225, 235
D. 35#'s
E. Done, not super controlled, these were very tough to get unbroken every set after the first
Aug-25
AM/PM (your choice)
10min General Warm-up
+
Row - 4 x 200m @ 2k pace minus-4; rest 60sec
+
1k Row @ 30min TT Pace plus+4
20 Air Squts w/ 20# vest
40 Double-unders
Rest 60sec
x2
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
+
Postural Progarm

Row 4 x 200 @ 1:45/500m- about 42 sec/set
+
Row's done @ 2:07/500m- 5:20, 5:17
+
5:20- that hurt a little finishing the burpees

August 21 Training

Aug-21
AM
Row - 3 x 12sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
+
10min EST Prep work
+
Row - 2k for time
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Hit 1:17/500m on the 12 sec... different rower, was at the gym so not sure if that made a difference b/c I didn't feel more powerful but I hit it every time.
+
2k- 7:19.5= 1:49.9 avg/500m.  I'm not positive but I think that's a 10 sec PR.  I'm pretty sure I remember the last time I did it I barely beat 7:30.  Pretty pumped about that.  still not a great time but good for me!
PM
CSA
+
A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed (90% of heavy complex from last week across)
B. 2" Deficit Snatch Pull - 4 x 3; rest 3min (90% of heaviest set from last week across)
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (heaviest set from last week across)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 30m; rest as needed (200# loaded)
+
CSR

A. 225- done, felt good
B. @ 205, felt light and fast
C. Done felt better this week.
D. Complete, heavy today.

August 20 Training

Aug-20
AM
20min Running Intervals 200m Run @ 80-85% effort / 100m recovery walk (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Ido Portal Locomotion Routine (add 1min to each movement)

Complete, felt better than Monday.  Runs felt good, everything felt good. 

PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. BB Split Jerk (blocks) - 5min to build to mod-heavy single; rest as needed
C. Bar Muscle-up - 3 reps on the min for 6 sets
D. 50 Strict CTB Pull-ups for time **compare to Jul-30
E1. Wtd. Vest Wall-facing HS Hold - 4 x 40sec; rest 30sec (20#)
E2. Headstand Tripod - 4 x 10sec; rest 60sec
+
CSR

A. Focused on PJ/SJ more- got some video but my phone found some water so hopefully I can get it fixed today.
B. Built to 255.  very happy with this considering this used to not be a guarantee.  My PR is 305 but still even 255 was hit or miss at that time just b/c of shoulders and stuff. It wasn't super clean but better than usual.  I just did 185, 235, 255.
C. Complete felt good.
D. 6:14 July 30, 4:49 today- start off 5, 5, 5 then a few sets of 2 then singles.  I've definitely improved on this but I think a lot of the time improvement was strategy going to singles.
E1/2. complete. probably took a little more rest and the WF Holds got very hard, tripod felt good. 
got video's coming if I can fix my phone. 

August 14-18

Aug-14
AM
Row - 3 x 10sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
+
Row - 30min TT
*report:
-average pace
-total distance
-peak HR
-avg HR
+
Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Row 10 sec efforts- fastest I saw was 1:20 again
+
30 min-
7355m
2:02.4/500m avg
peak HR about 170
Avg HR about 162
**getting a new HR monitor that tracks avg and stuff better. My current one doesn't so I just have to look at it

PM
CSA
+
A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed
B. 2" Deficit Snatch Pull - 3 x 3; rest 3min (build
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (build from 95#)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 25m; rest as needed (200# loaded)
+
CSR

A. built to 245 felt solid but kind of slow on hip extension, feet having a hard time leaving the ground.
B. 205, 215, 225 
D. 95, 105, 110, 115, 115#  L side still weak right off the shoulder.
E. Done felt good.
Aug-15
AM
AD - 20min @ EN2
...on the top of every ODD min: 5 Rebounding BJ @ 20"
...on the top of every EVEN min: 10 WB
+
Rest 3min
+
AD - 20min @ EN2
...on the top of every ODD min: 20 DU
...on the top of every EVEN min: 5 Burpees (2012 standard)

Complete felt good kept Bike around 52 RPM.  HR was pretty high about 160avg probably

Aug-16
Rest

Aug-17
AM
20min Running Intervals 100m Run @ 85-90% / 15sec Rest (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Mobility - 30min

Done. Assault bike this morning at the gym about 50RPM avg w/ mask. Row about 2:20/500m
Last 20 min mixed run bike and row.  Bike about 53-54RPM, Row about 2:11, Run 800m in 4 min.
Ran first 20 min maybe a little hard.
Haven't recovered from this like in the past.  Legs are really sore and tending to cramp some
PM
CSA
+
A. BB Push Press/Push Jerk/Split Jerk - 15min practice/mechanics work (singles only, work form blocks)
B. Power Clean - 2 moderate reps on the min for 10min (increase load 10# across, foucs on receiving position)
C. Pause Front Squat (1sec) - 3 perfect reps on the min for 10min (225 across)
D. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 10min (245 across)
E. Seated DB 2arm Neutral Grip Z-Press @21x2 - 3 x 8; rest as needed
+
CSR

A. Up to 225 for split jerk
B. 195 x 4, 205, x 3, 215 x 2, 225 x 1 felt great on these, strong and fast
C. complete felt heavy, core was having to work hard
D. Complete, hammies were feeling the FSQ on this.
E. 25#, 35#, 35#

Aug-18
10min General Warm-up
+
Row - 8 x 100m @ 2k pace minus-2; rest 60sec
+
Row - 2k @ 2:00/500m pace (target 8:00.0)
Rest 60sec
x3
+
Mobility - 30min

8 x 100m- about 1:47/500m
Complete.  All under 8 min just b/c I would start off first 30 sec kind of fast.  This was really tough but glad I completed it.  didn't think I was going to complete it when I got started b/c my legs were pretty sore
PM
CSA
+
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (increase load 10# total
+
40min EMOM
Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time
Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)
Min-3 - 25sec HS Hold on Wall + AD...
Min-4 - 30 Double-unders + AD....
+
Postural Program

Done w/ 110# on top.  Harder than last time b/c legs still haven't recovered.
+
40 min.  Complete and got back to AD every time but felt worse than last time.  Going to try to eat a lot tonight and maybe take an ice bath to try to recover a little more. I guess it was that run monday but I'm sore.

August 13 Training

Aug-13
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 40min (not for running)
+
Ido Portal Locomotion Routine

Complete felt great this morning temp was down and humidity was down and I guess it made a huge difference
Split times a little different too
10 min Row @ 2:16
10 min Bike @ about 58RPM (Air Dyne @ home)
10 min Row @ 2:16
10 min Bike..
took mask off
Run 20 min, faster more paced intervals
5 min Row @ 2:09/500m
5 min Bike @ 62ish RPM
10 min Run
+
locomotion
PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. Bar Muscle-up - 5 x 3; rest 60-90sec (as needed)
C1. Strict CTB Pull-up - 5 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 5 x 10 UB; rest 30sec
C3. Inverted Bar Row - 5 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 60sec (20#)
+
CSR

A. Built to 195#
B. complete no problem
C1. Harder than last week for some reason.  Last 2 sets were ugly and had small kips after about 7 reps.  Had to pause at bottom on even second set after 8 or 9 reps. 
C2. No problem but need to work on rhythm and smoothness
C3. Complete
D. Didn't have a vest b/c was at a friends.  We put a 20# ball on top of our feet.  Was able to do first 4 sets w/ 20# then 5th set w/ 10# and last set unweighted.  Rested a little more than 60 sec probably but we just alternated back and forth