May 25- June 1- The Training Plan Start

Thursday- May 25
3 rounds for time:
Run 400m
21 Burpees
15 Power Snatch, 95#

15:15

Friday- May 26
A. Snatch, 1RM
B. Cl & J, 1RM
C. FSQ, 1RM
D. DL, 1RM

A. 215
B. 265 (failed Jerk)
C. 325
D. 415

Saturday
For time:
5 Legless RC
10 RC
10 Strict Deficit HSPU's, 4.5"
10 Bar MU
15 Power Snatch, 135#
15 Power Clean to OH, 135#
15 Ring MU's
20 Strict HSPU's
20 CTB
30 Pull Ups
30 TTB
30 Ring Dips
30m HS Walk
50 GH Sit Ups
60 Pistols
60 Wallball, 20#
120 DU's

45:30
(40 min time cap- had 12 pistols, 10 GH Sit Ups, 120 DU's left)

Monday
A.M.
A. Muscle Snatch, 4 x 3
B. High Hang Snatch, tough single
C. Squat Snatch, 1/45 sec for 20 reps w/ 2 sec pause in catch @ 95% of B

A. 95, 105, 105, 105
B. 195#
C. Done @ 185#

P.M.
Murph w/ 20# body armor (20 rounds of 5/10/15)
40:10

Tuesday
A.M.
Row/Bike 35 min @ 130HR
+
10 min EMOM
1st- 1 Legless RC
2nd- 7 Strict Toes to Bar
+
10 min EMOM
1st- 15 sec Ring Support Hold
2nd- 15 sec bottom of Ring Dip Hold

P.M.
A. Back Squat, 4 x 5 @ 75% (last one max -2), rest 4 min
B. Strict Press, 4 x 5 AHAP, rest 3-4 min
C1. Wtd Pull Up, 5 x 5, rest 1 min
C2. SL DL, 5 x 6/leg, rest 2 min

A. 275, 295, 295, 295 (10)
B. 115, 120, 125, 130
C1. 35, 53-->
C2. 115#, 125#--->

Feb 29-March 5

Feb-29

Full-body CAR's

+

A. Front Squat - 5 x 6; rest 2:30 (90-100% of heaviest set last week across)

B. Deadlift - 5 x 6; rest 2:30 (90-100% of heaviest set last week across)

C1. DB Press + Scap Shrug/Depression @31X3 - 4 x 12; rest as needed (mod-across)

C2. Archer Ring Rows - 4 x 12 alt reps; rest as needed (setup so that you are 2-4 reps from failure)

D1. Seated 1-arm DB OH Triceps Ext - 4 x 15; rest 30sec

D2. Banded 1-arm Triceps Pull-down - 4 x 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. 235, 240, 245, 250, 255

B. 235, 245, 255, 255

stopped here.  Stressful day and had to judge someone

Mar-1

Full-body CAR's

+

XB - 3 x 10sec @ 100% effort; rest 90sec

Rest 3min

XB - 3 x 20sec @ 100% effort ; rest 2min

*target is to increase power-output from last week

+

Run - 6 x 60sec @ 80-85%; walk 30sec @ easy recovery pace

Rest 3-5min

x2 Rounds

+

24min EMOM

Min-1 - 10  Alt DB Santches @ 30-50# by feel

Min-2 - 15 Wallball

Min-3 - 10 GHD Sit-ups

Min-4 - 10 Burpees

+

Low-gait / Movement / Flow

10 sec sprints up to 38mph

20 sec sprints up to 36mph

+

Run @ 6:40-6:50 pace- felt good.

+

24 min EMOM

DB Snatches @ 55#

felt good. got really tough at the end but everything was good and unbroken across the board.

Finished with C1 C2 D1 D2 of yesterdays, just 3 sets of each. 

Mar-2

Full-body CAR's

+

A1. BB Back Rack Box Step-up -  4 x 8 ea leg; rest as needed b/t legs + 60sec

A2. Archer Pull-ups - 4 x 7-8; rest as needed b/t arms + 60sec

B1. DB Single-leg Hip Thrust - 4 x 8 ea leg; rest as needed b/t legs + 60sec

B2. Archer Push-ups - 4 x 7-8; rest as needed b/t legs + 60sec

C1. DB 1arm Lying Tricep Extension - 4 x 15; rest 30sec

C2. Banded 1-arm Triceps Pull-down - 4 x 15; rest 30sec

+

4 Rounds

15 Stir the Pots ea direction

15 Landmine Anti-rotation Rainbows  ea direction

40sec Hollow Rock

A1. 125, 145, 155, 155. harder on L side this week.

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.

B1. 35# x 2, 45# x 2

B2. Full of ROM and was definitely harder but glad to be at full depth.

C1. 10#

C2. red band. feeling stronger

+

3 rounds of core work

Mar-3

Rest

Mar-4 (Possible Open?)

Full-body CAR's

+

AB - 3 x 20sec @ 100% effort; rest 2min

Rest 2min

Run - 1mi @ Threshold effort (~85%, HR 170-180 BPM)

Rest 3-5min

x2 Rounds

+

20min EMOM

Min-1 - 8-10 BB Thrusters @ 75#

Min-2 - 12 GHD Sit-ups

Min-3 - 8-10 BB Muscle Snatch @ 75#

Min-4 - 45sec Row @ 80-85% effort

+

10min Cyclical Flush (choice modality)

+

PAILS/RAILS

20 sec sprints up to 36mph

First mile- 7:36

Second mile- 7:40

Legs felt heavy and this was fairly tough pace.  HR rate topped at about 168bpm

+

EMOM did this

1st 10 BB Thrusters, 75#

2nd- 12 GH Sit Ups

3rd- 10 Muscle Snatch, 75#

4th- 45sec Row

***

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

Mar-5

Full-body CAR's

+

A. HB Back Squat - 3,3,2,2; rest 2:30 (3's mod-heavy, 2's build)

C. American Hip Thrust - 6,6,4,4; rest 2:30 (6's mod-heavy, 4's build)

B. Farmers Carry - 4 x 45sec; rest 90sec (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 - 4 x 30sec continuous; rest 20sec

E2. Lizard Crawl Backward - 4 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. 305, 325, 345, 365.  heavy but good.  90% of all time squat PR so can't complain about that.

B. 275, 295, 295, 295

C. 115#/H.  lighter but focused on staying consistent 45 sec instead of stopping and setting them down to turn around. 

Skipped D and E for time sake

+

4 rounds of core work. 

With that kind of strength work it's just hard for me to have the time to get all that in on saturdays. 

Feb 19-20

Feb-19

Full-body CAR's

+

AB - 3 x 20sec @ 100% effort; rest 2min

Rest 2min

Run - 10 x 30sec @ 80-85% effort; walk 30sec @ easy recovery pace

Rest 3-5min

x2 Rounds

+

20min EMOM

Min-1 - 10 DB Thrusters @ 20-30# ea hand

Min-2 - 10 GHD Sit-ups

Min-3 - 10 Russian KB Swings

Min-4 - 45sec Row @ 80-85% effort

+

10min Cyclicla Flush (choice modality)

+

PAILS/RAILS

20 sec- about 35mph

+

Run- held about 6:30-6:40 pace throughout.  Felt really good and smooth on these 

+

EMOM complete, 30# DB's and 70# KB.  Row @ 1:58/500m

Felt great, enjoyed the day but legs were beat the rest of the day I guess from the run.

Feb-20

Full-body CAR's

+

A. HB Back Squat - 5,5,3,3; rest 2:30 (5's mod-heavy, 3's build)

C. American Hip Thrust - 8,8,6,6; rest 2:30 (8's mod-heavy, 3's build)

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. 275, 295, 315, 335.  Felt solid

B. 225, 225, 245, 265.  Hardest part is bar sitting on hips

C. 135, 135, 155/hand.  155 couldn't hold full 45 sec.

D1/2- complete.  Felt it more in shoulders this week but still more hips and hammies

E1/2. didn't do b/c of time

+

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.  

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.

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.

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

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

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.