Friday, February 19, 2016

Feb 11-17

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

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

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

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

Feb-14
Rest

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

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

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

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

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

A1. 145, 165, 175, 185
A2. Complete felt better
B1. 145, 145, 155, 155
B2. Complete, lower than last week and felt better
C1. 10#
C2. done much better
***felt lots of progress on L side today.  Good to feel that.
+
Core work, 3 rounds only, ran out of time.
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Tuesday, February 9, 2016

Feb 8/9

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

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


Feb-9
Full-body CAR's
+
XB - 3min
Row - 2min
Run - 1min
x3 Rounds building effort from 75-80-85% by round
+
6min AMRAP @ Threshold (85-90% effort)
15cals XB
15 WB
45 DU
Rest 2min
6min AMRAP @ Threshold (85-90% effort)
15cals Row
10 BJ @ 20"" (step-down)
10 Russian KB Swings (53-70# by feel)
Rest 2min
x2 Rounds
+
PAILS/RAILS
CAR's done
3, 2, 1 done I enjoyed this warm up
Bike went from 20, 21, 22 mph
Row- 2:12, 2:10, 2:05/500m
Run sped up each time
+
XB/WB/DU- 2 + 7.5 / 2 + 9 Cals
Row/BJ/KBS- 3 / 3 + 2
Felt good to do CF'ish stuff
+
PAILS/RAILS on shoulders and hips
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Saturday, February 6, 2016

TTT Camp

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

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

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

9:30
Stayed around 22.6mph all the way through.  Last 2 rounds above 23mph
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Thursday, February 4, 2016

Jan 28-Feb3

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

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

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

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

Jan-31
Rest

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

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

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

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

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

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

A. UB done
B. 125 on sled- hurt really bad.  Not sure why but it was way worse than last week.
C. 135, 185, 195, 205, 215#
D. 95, 95, 105, 105, 115#
+
EMOM complete. Row pace about 2:08.
R hip flexor started feeling it but other than that it was all good. 
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Thursday, January 28, 2016

Jan 22-27

Jan-22
A. Upper Rehab Protocol
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)
C1. KB Goblet Crossunder Lunge - 4 x 22 Alt Reps; rest 60sec (20-25#)
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)
**add BF restriction to first 2 sets of each exercise here
**we will use this as your progressive overload for the next 2 weeks
+
3 Rounds
12 Curl-ups ea leg
40sec Side Plank (from hand not elbow)
12 Bird Dogs ea leg

A. Done
B1. 25#/hand BFR first 2 sets, felt burn a little more in those sets than last 2
B2. 55#, 55#, 65#, 65#
C1. 25#.  Not hard
C2. 65# complete, felt more in legs w/ BFR but still low back mostly
+
Core work, done

Jan-23
EMOM for 20min
Min-1 - 10 GHD Sit-ups
Min-2 - 10 Box Jump Overs @ 24""
Min-3 - 10 Anchored V-ups
Min-4 - 40 Double-unders
+
Walk - 10min @ brisk pace
+
Run - 30sec @ 80-85%
Walk - 30sec @ easy recovery pace
x10
+
Walk - 10min @ brisk pace

EMOM- Complete, all good.  Did not rebound box jumps
+
Run felt good.  Legs did tighten up a little bit just from not running in so long.

Jan-24
Rest

Jan-25
A. Upper Rehab Protocol
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)
C. BB RDL @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)
D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
**add BF restriction to B/C
+
3 Rounds
12 Stir the Pots ea direction
12 Landmine Anti-rotation Rainbows  ea direction
40sec Hollow Rock

A. Complete
B. 65# across.  BFR felt more in legs and still a lot in back
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
D1. 20# across- harder than passed I guess b/c of Squats and RDL's and BFR maybe
D2. 20# across
F. 10 reps, felt better than it has been

Jan-26
XB - 3 x 10sec @ 100% effort; rest 3min
XB - 3 x 20sec @ 100% effort; rest 3min
+
20cals XB @ 270-285W
60 DU
20cals XB @ 270-285W
30sec Rest
x4 rounds
Rest 3min
x2 sets
+
EMOM for 20min
Min-1 - 45sec Row @ EN2
Min-2 - 10 GHD Sit-ups
Min-3 - 45sec Run @ EN2
Min-3 - 15 Tuck-ups

10 sec sprints- 37mph
20 sec sprints- 35mph
+
4:07, 4:20, 4:20, 4:15
4:13, 4:16, 4:16, 4:08
Tough to stay above 270W
+
EMOM done.  Felt Sit Ups and Tuck ups in low back SI area

Jan-27
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97+10# plate across)
D. DB GHD Hip Extension @3111 tempo - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)
**add BF restriction to C/E
+
3 Rounds
40sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
40sec Reverse Plank
60sec Rest
A. Done
B. done w/ 115# on top. BURNED
C. Done felt good leg burn
D. Complete, focused on butt and hammies.  Still feel majority in low back
E. All good here. Still feel it in low back most

Hope to get to core work today.  Ran out of time yesterday

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. 
Maybe add in Back Squats instead of sleds or maybe leave sleds and take out Chain Squats.  Building on the RDL's and stuff.

Whatever you think.
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Thursday, January 21, 2016

Jan 14-21

Jan-14
AM
GB / Movement / Mobility

PM
XB - 6 x 10sec @ 100%; rest 2-3min (as needed to complete recovery)
+
XB - 2min @ 315W
Rest - 1min
x5 Rounds
Rest 5-10min (as needed)
x2 Rounds
+
Spina Mobility Sequences - 10min

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

Jan-15
AM
GB / Movement / Mobility

PM
A. Upper Rehab Protocol
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)
C1. DB 2-arm Lateral Crossover Step-up - 4 x 22 Alt Reps; rest 60sec (20-25#)
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)
+
3 Rounds
10 Curl-ups ea leg
30sec Side Plank (from hand not elbow)
10 Bird Dogs ea leg

Done Thursday to make sure I got it in.
A. Done
B1. Complete, 25#/H
B2. Complete w/ 45#
C1. Complete, 25#/H
C2. Done w/ 65#, felt it all in low back, not an easy way even without injury
+
Core work, complete

Jan-16 (in-house comp)
Rest

Jan-17
(in-house comp)

Jan-18
AM
GB / Movement / Mobility

PM
A. Upper Rehab Protocol
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (light to mod-load across)
C. BB RDL @4040 - 4 x 12; rest 2min (light to mod-load across)
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec
D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (build, hold DB in hip-crease 
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
+
3 Rounds
10 Stir the Pots ea direction
10 Landmine Anti-rotation Rainbows  ea direction
30sec Hollow Rock

A. Done
B. Done, 45, 65---> felt it throughout my whole back from lower back to mid/upper back.  And legs of course.
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
D1. Complete up to 30# DB
D2. 20# DB
F. Done, no weight
+
Core work, done

Jan-19
AM
GB / Movement / Mobility

PM
XB - 3 x 20sec @ 95% of maximal effort; rest 3-4min (use XB not AD...we want consistent measurement of power for these)
+
20cals XB @ 270-285W
60 DU
20cals XB @ 270-285W
30sec Rest
x3 rounds
Rest 3min
x2 sets
+
Spina Mobility Sequences - 10min

20 sec Sprints @ about 35 mph
+
All sets around 4:20 down to 4:15
Stayed around 275W.  Pretty tough session, I enjoyed it.

Jan-20
AM
GB / Movement / Mobility

PM
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97# across)
D. DB GHD Hip Extension @3111 tempo - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)
+
3 Rounds
30sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
30sec Reverse Plank
60sec Rest

A. Done
B. Complete, 90# on top and voodoo floss on top of quads
C. Complete with voodoo floss, definitely harder than last week without the blood flow restriction
D. Complete, tough, feel it mostly in low back
E. Complete, felt decent, still felt it in low back but just left over from back extensions
+
Core work complete.
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Thursday, January 14, 2016

Jan 11-13

Jan-11
AM
GB / Movement / Mobility

PM
A. Upper Rehab Protocol
B. KB 2-arm Front Squat @4040 - 4 x 10; rest 2min (build)
C. KB 2-arm RDL @4040 - 4 x 10; rest 2min (build)
D. Counterweighted Shrimp Squat - 4 x 10 ea leg; rest 60sec
E. Single-leg DB Glute Bridge - 4 x 10 ea leg; rest 60sec (build, hold DB in hip-crease 
F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)
+
3 Rounds
10 Stir the Pots ea direction
10 Landmine Anti-rotation Rainbows  ea direction
30sec Hollow Rock

A. Done, feeling better on the bar hanging circles for sure
B. 15#, 20#, 20#, 25#/H- more shoulders than legs
C. 15#/H- harder to stabilize on R leg and feel glute burning more on that side
**calves burn more than anything on these though
D. Done up to 30#, arms bent- should I go lighter and keep arms straight out in front which taxes shoulders more?
E. 20#, little pause at top of each rep
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.  

Jan-12
AM
GB / Movement / Mobility

PM
XB - 3 x 20sec @ 95% of maximal effort; rest 3-4min (use XB not AD...we want consistent measurement of power for these)
+
3 Rounds
60sec XB @ 270W
60sec DU
Rest 2min
x4
+
Spina Mobility Sequences - 10min

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. 

Last 2 sets of 3 rounds were done properly.
Kept pace and averaged about 93 Double Unders/round.  Calves are feeling it today :) Enjoyed doing something different than bike though.
Been doing Spina Mobility sequence pretty much every day.  Especially with arms I think it's helping shoulders.

Jan-13
AM
GB / Movement / Mobility

PM
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97# across)
D. DB GHD Hip Extension - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)
+
3 Rounds
30sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
30sec Reverse Plank
60sec Rest

A. Done, need to test tricep strength tomorrow b/c it's been feeling better
B. Just 90# w/ 60-75 sec rest 
C. Complete no issues, little burn but not bad
D. Done w/ little pause at the top, felt good
E. Complete, worked on getting lower and was touching DB's to ground
+
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.
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