AM General Warm-up - 10min Specific Warm-up + DROM - 15min + **on treadmill Run - 60sec @ 5k pace (fastest mile pace from Sat) Rest - 30sec x6 rounds Rest/Mobility - 3min x2 sets + Mobility - 15min Done @ 7:13/mile pace. Felt great. TM shut off in middle of 4th round first set so ended up doing 7. felt good so did 7 on second set too.
PM CSA + A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward) B. Squat Clean - 3 x 1.1.1; rest 20sec + 2min (75-85% by feel) C. Deficit Clean Pull (2") - build to tough single; rest 3min D. BB Pendlay Row - 5 x 5; rest 2min (mod load, focus on scap retraction, NO body-english) E. Strict TTB w/ band behind back - 4 x 12; rest as needed *try to set this up like a stall bar + CSR
A. Up to 235. Didn't feel great B. Up to 255, felt pretty solid here C. 305 was SLOW D. Done @ 155, felt very tough at the top Sep-15 AM General Warm-up - 10min Specific Warm-up + DROM - 15min + 800m Run @ 5k pace + 20sec 15 Burpees Rest 60sec x3 + 800m Run @ 5k pace + 20sec 20 Airsquats Rest 60sec x3
All good, kept pace @ 7:43/mile. Lot of sweat
PM CSA Shoulder/Thoracic DROM/Mobility - 15min + A. Rings Muslce-ups - 10min progressions working into an AMRAP-3 (minus-3) UB set B. K.CTB - 5 every 30sec for 10 sets; rest 5min x2 rounds C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 4-6 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB D. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading) + Postural Program
A. Done, biggest set was 10. Max pre-injury was 20. Dip got harder than usual B. Complete, this was Much harder today than 4 reps the past weeks. Not sure why I guess the high rep MU's C. Done, felt good. 6 reps/set D. Done E. Didn't get to b/c of time Sep-16 Rest
Sep-17 AM DROM - 10-15min + Run - 30-40min @ EN2 + Mobility - 20min
Done, 32 min. Took a min to get my rhythm b/c I've had a cough. Overall felt good though
PM CSA + A. Squat Clean x1 + Hang Squat Clean x1 - 6 sets of the complex; rest 2:30 (tough across) B. Snatch Pull - 5 x 2; rest 3min (85-90% of heavy single from last week across) C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed + CSR
A. up to 255 B. 235 x 3, 245 x 2, felt great C. Up to 205. You saw video. Should I stay lighter on these and work on speed? This looked more like a heaving snatch balance. D. Done, was getting less than 10 sec before left shoulder failed so last 3 sets I did max L into max hollow body active hang Sep-18 **Travel AM Rest
PM 10min General Warm-up + Row - 5 x 100m @ maxmail effort; rest 2-3min (complete recovery) + Row - 3 x 500m @ 30min TT pace -2sec; rest 40sec Rest - 2min (active) x2 Rounds *open up on your last 500m repeat and see what you can hit here + Postural Program
16.7 on all except 4th was 16.6... 1:23/500m **hit 1:19/500m every time. may have hit 1:18 once + 1:59.1 1:59.4 1:59.5 1:59.5 1:59.6 1:40.1 Sep-19 AM CSA + A. BB Split Jerk (rack) - 6 singles @ 85% of heavy single from Sep-19; rest as needed B. Rings Muscle-up - 30 reps for time; rest to complete recovery before 'C' C. Wtd. Vest Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 3-4 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#) D2. Headstand Tripod - 5 x 15sec; rest 30sec D3. DB 1arm Elbowing Row - 5 x 10 ea arm; rest 60sec E. Seated Pike Tucks - 4 x 15; rest 90sec *https://www.youtube.com/watch?v=sBhQxMfpuJU + CSR
A. Done @ 215. Felt solid. Focus on jumping front foot forward more and back foot not as much and knee more bent. Felt better B. 2:55. 4/3/3/4/3/3/3/2/2. Not far off my PR. My repeatability seems pretty good but again dip gave out more than usual. I think my pulling is back to strength but pressing not so much C. Done w/ 25# vest. Felt good D1,2,3. 3 sets done b/c of time, going to do the rest tomorrow Sep-20 Rest
Sep-11 AM 10min General Warm-up + Row -5 x 100m @ maxmail effort; rest 2-3min (complete recovery) + Row - 6 x 250m @ 30min TT pace -4sec; rest 20sec Rest - 2min (active) x2 Rounds + Postural Program
Done- Row sprints, fastest was 1:19 (home rower) + 250's @ 1:58/500m pace. Felt good all the was through, last one @ 1:49/500m. PM Choice Cyclical - 30min @ EN1 Mobility - 60min Done, only 10 min cyclical but mobility done. + Chiro
Sep-12
5k TT 23:20- 7:43, 7:44, 7:19 miles. Could have held sub 7:30 the entire race just mis paced. was decently hilly too so happy with it. Felt good whole time.
AM CSA + A. BB Split Jerk (blocks) - build to tough single; rest as needed 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. built to 265. Video shows, 225, 245, 265. Just slow short split. Always been an issue B. Did tap swings then a couple sets of 3 kipping and 2 strict alternating. All video'd. Have some pics I'll send you too if you want but I just freeze framed the video's. You can see side to side difference pretty good and I can feel it. Feel like I'm swings crooked and you can see it both in MU's and Tap Swings. C. Done on the minute w/ 25# vest. felt fine but again can feel side to side difference D1. Done, first two sets w/ 25# vest, next 3 w/o vest D2. Done no problem E. done + Trap-3 raises, 2 x 15 @ 8#'s + CSR.
AM General warm-up - 10min Specific Prep / DROM - 15min + Tempo Run - 3 x 1k @ race pace; rest 3min + Run - 10min @ EN2 Walk - 10min @ EN1
Runs felt pretty good this morning. 4:44, 4:27, 4:26. Race is saturday morning
PM CSA + A. Squat Clean x1 + Hang Squat Clean x1 - 6 sets of the complex; rest 2:30 (tough across) B. Snatch Pull - 2,2,2,1,1; rest 3min (build to tough single) C. Bnk Snatch Push Press x2 + Overhead Squat @32X1 x2 - 5 moderate sets of the complex; rest as needed D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed + CSR A. 185, 205, 225, 245, 245, 255.. felt a little off. Video's below, was catching it back on my heels on every set till 255, not sure why, never done that. You can kinda see it in the first clean in the video. Always from the floor, not the hang. B. 225, 245, 255, 265, 275. Felt pretty solid here. Speed felt good for how heavy I got. I didn't want to go too heavy where speed slowed down. C. 135, 185---> Looks more balanced in video for sure. You can see L upper trap is a little bigger and R lower trap is a little bigger. D. Felt pretty good here. The set I video'd was definitely the worst, felt left shoulder give which is why I dropped. Look really uneven in video. Did last set supinated and it felt great.
AM 10min General Warm-up + Row - 4 x 150m @ 2k pace minus-8; rest 60sec + 1k Row @ 30min TT Pace plus+4 15 UB wallball 10 Burpees Rest 60sec x3 + 1k Row @ 30min TT Pace plus+4 15 KB Swings @ 2p (hybrid Russain/American) 10 Burpees Rest 60sec x2 + 10-15min Choice Cyclical Flush
4 sprints @ 1:42/500m + 5:25, 5:25, 5:22 + 5:27, 5:22 **everything felt good, KB Swings were tough on the grip I think just b/w sweaty **shoulders were burning pretty good the whole time and felt I didn't have good push up on the burpees PM CSA Shoulder/Thoracic DROM/Mobility - 15min + A. Bar Muscle-up - 3 on the min for 10min B. K.CTB - 3-4 every 30sec for 12 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 Good dynamic warm up A. BMU's- done no problems B. Done, 4 reps/set w/ no problems both rounds. Felt a little more solid in the bottom but I find it's a fine line b/w not letting left shoulder completely relax and keeping too much tension in my elbows C. 60 sec/side w/ stretching in between, 2-3 min rest b/w and BARELY made it on the last one, more like 57 sec D. Complete, 35 sec/set. Good practice, kicked up to HS then lowered down and this helped get position better, then pressed out of the HS at end of each 35 sec just for good measure. Lots of mobility today on rest day.
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.
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
