Testing P1

May-28
A. Air Squat - 5-6 reps; RAN
B. Shrimp Squat - 5-6 reps ea leg; RAN
C. Pistol; 5-6 reps ea leg; RAN
D. E. Unloaded Good Morning - 5-6 reps; RAN
E. Sorensen Hold - AMSAP; RAN
*film each of A-D from the side @ hip height, email to me
+
AD/AB - 3 x 10sec @ 100% effort; rest 3min (establish maximal wattage)
*record peak wattage for each trial
Rest 5min
+
AD/AB - 5min for max cals
*record average HR, average wattage, total cals, total distance

A-D done
E. 2 minutes barely, felt in mostly in low back and hammies.
AB Sprints- Wattage- 1141, 1242, 1278
5 min Air Bike- 
Cal- 67
Avg HR- 167
Avg Wattage- 308
Distance- 1.9
RPM- 61

May-29
A. Seated Neck Retractions - 3 x 20-25; RAN
B. Side-lying T-spine Rotations - 3 x 20 ea side; RAN
C. T-spine Peanut Crunches - 3 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E1. Banded Neutral Grip "V" - 3 x 15; RAN
E2. Banded Neutral Grip "W" - 3 x 15; RAN
E3. Banded Supinated Grip Single-arm External Rotations - 3 x 15; RAN
E4. Scap Push-ups - 3 x 15; RAN
*film E1-4 from back w/ camera @ hip height, email to me

Completed all.  Everything felt good.  Lying on left shoulder opening up to the right was tighter on Side-Lying T-spine rotations.  
Knee extensions felt good, didn't use band.
V's felt good and even on each side
W's a little weaker on L side
Ext Rotation a little weaker and a little limited in ROM on L side compared to R
Scap Push Ups felt fine.

May-30
A. Wtd Vest GHD Hip Exetnsions - 4 x 12-15; rest 2min
B1. Reverse Hyper @4020 - 4 x 12-15; rest 60sec
B2. Lying V-up - 4 x 15-20; rest 60sec (no specific tempo, but maintain slow-controlled cadence)
C. GH Raise - 3 x 8-10; rest 2min (use assistance as needed)
+
Row - 30min for max distance
*record average HR, peak HR, average /500m pace, total distance

A. Done, 15 reps/ w/ 20# vest
B. done 12 reps w/ 20# on RH.  This was really tough
B2. V-Ups, 15/set not good at these at all
GH Raises, no weight added and no real tempo.
Row didn't go great, back and hammies were fatigued pretty good at this point only sustained 2:00/500m for first 10 min
Total Meters- 6981
Avg HRProbably about 168-169.  took it every 3 min for following readings- 166, 170, 172, 169, 166, 169, 167, 169, 168, 174 (last 60 sec @ 2:00/500m)
Peak HR 174 at the end
Avg Pace- 2:08/500m
**PR 5k is 19:30ish.  Couldn't sustain that today.

Wednesday
A. Build to a Moderate 5 Sumo Dead Lift @ 40X0
+
3 sets @ high effort
15 Wall Ball, 20#
Row 500m
rest 2 min b/w sets
+
3 sets @ high effort
10 Alt DB Snatch, 75#
Run 400m
rest 2 min b/w sets

Friday
90 min AMRAP
1300m
200m Farmer's Carry, 70#
15 Wall Walks
42 Double Unders

4 + Row + Carry + 7 WW's
went to slow on the WW's on first 2 rounds.  Farmer's Carry killed me.  Broke 4x on the first round and only got worse
Forearms are pretty sore today (saturday)

Saturday
A.M.
A1. Hang Kneeling Single Arm Press @ 30X3, 5 reps x 3, rest as needed
A2. 3 Point DB Row @ 30X3, 8 reps x 3, rest as needed
B1. Incline SA Bench Press @ 33X1, 8 reps x 5, rest as needed
B2. Chin Over Bar Hold w/ L-Sit, 15 sec x 5, rest as needed
C1. Split Jerk Banded Press, 8/arm x 3, rest as needed
C2. Lying DB reverse Fly's, 8 x 3, rest as needed

A1. 45# DB (L side harder for strength, R side harder for lockout b/c of flexibility)
A2. 45# DB (R side harder)
B1. 45# DB
B2. Done felt pretty good
C1. Done
C2. 8# DB's

P.M.
A. Kang Squat, 5 reps x 3, rest as needed
B. Pause Good Mornings w/ 5 sec pause at bottom, 3 reps x 3, rest as needed
+
Gymnastics and movement play video'd below

A. 135, 165, 185
B. 135#

W1P1-healing

Monday
A1. Back Squat @ 20X1, 5, 3, 1, 5, 10 reps
A2. Inverted to Tuck Front Lever Hold, 5 sec x 2 reps x 5 sets
B. Reverse Lunge off 5" block, 10/leg x 3, rest 1-2 min
C1. Swiss Ball Hamstring Curls, 10 reps x 3, rest as needed
C2. Swiss Ball V-Ups, 10 reps x 3, rest as needed

A1. 275, 335, 355, 325, 275
A2. Done, left side felt pretty good, not 100%
B. all at 135#, legs were pretty smoked from squats I guess
C1&2. Done

May 11, 2015

Monday
A. Front Squat w/ 4 sec pause at bottom and 10 sec at top, 1RM
B. Sumo Dead Lift @ 4111, 5 reps build to moderate
C. GH Raises to parallel, @ 4020, 6-8 reps x 3
D. Elevated Back Extension @ 2012, 20 reps x 3

A. 295#, then drop set of 225 for 3 reps at tempo
B. built to 275, still conservative on shoulder
C. No weight
D. 20#, good glute burn

Off-Season, C6-C7 Herniated Disk Resting

Friday

Good Morning work

+

Some type of intense single leg movement 

+

AirBike, 30 sec as hard as you can manage x 5 sets, 2-3 min b/t - rest period is dependent on how hard you can actually get going

Saturday
Sled Push/Grind, @ high load, push it as fas as possible in 10 minutes
+
AirBike, 10 minutes @ EZ effort

Sunday
Good Morning work
+
10 rounds for time:

10 Alternating Step-ups onto 24” box

10 Air Squats
+
Reverse Hyper, 30 reps x 4 sets, 1:30 min - nothing heavy, just get a good burn going

Monday
Core work of some kind
+
AirBike, 3 min @ high effort/3 min @ EZ effort x 5 sets
+
Core work of some kind

Tuesday
Good Morning work
+

Reverse Hypers @ 1010, 10 tough reps x 5 sets, 1 min

+
Reverse Sled Walk (wear a harness), 2 min grind/continuous x 4 sets, 3-5 min rest

Wednesday
Core work of some kind
+
500ft Walking Lunges for time (perform 10 air squats every 20 lunges)

+
Core work of some kind

W4P10

Week 4

Friday

AM - Row high %’ int's

3 sets:

500m Row @ 90%

500m Row @ 50%

250m Row @ 90%

2 min rest

PM - SN int + CJ int + Open 2015 prep

A. Power Snatch, quickly work to a moderate single

B. Power Clean, quickly work to a moderate single

C. 15.4 prep/practice

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Weighted Pronated Pull-ups @ 50X0, work to a 3 RM

B. EMOM x 20 mins:

3-4 Strict Pronated Chest to Bar

4-6 Strict HSPU (switch this do clapping push-ups if 15.4 has lots of S2OH or has HSPU)

C. 50 Alternating TGU’s @ 24kg KB - alternate arms every 5 reps

PM - MAP 60/60 + 120/120

4 sets @ 85-90%:

1 min Shuttle Running

1 min rest

1 min Burpees to 6” OH (swap in another movement if burpees are in 15.4)

1 min rest

+

2 sets @ 85-90%:

2 min KBS @ 16kg

2 min rest

2 min AirBike

2 min rest

Monday

AM - 20 min Low %’s

20 min @ 75%/moderate:

1:30 min AirDyne

1 min Front Bridge

1:30 min AirDyne

1 min Single Unders

PM - Open 2015

15.4

+

10 min AirBike/Row Recovery

Tuesday

AM - AirBike high %’s

45 sec AirBike @ 90-95% x 15 sets, 90 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 2 Ring Muscle-ups + 10 sec L Sit on Rings

2nd - 2 R Arm TGU’s @ 32kg

3rd - 2 Rope Climb to 15ft - use legs

4th - 2 L Arm TGU’s @ 32kg

+

3 sets:

3 Weighted GH Raises @ 30X0

10 sec rest

7 Weighted GH Raises @ 10X0

2 min rest

+

Stir the Pot on Swiss Ball, 1 min movement x 3 sets, rest as needed

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 2 reps @ 84% RM x 6 sets, 2 min

B. Deadlift, work to a max - double overhand/no hook grip

C. 3 Position Hang Squat Snatch (high hang, above knee, below knee), 1 rep per position x 7 sets, 1 min - start @ 135lbs, add 5 lbs per set

D. Power Clean. Above Knee Hang Power Clean. Split Jerk. BTN Split Jerk, 1.1.1.1 every 90 sec x 7 sets - start @ 175lbs, add 5 lbs per set

PM - MAP 7/7 x 3

Ask me what to do here

W3P10

Week 3

Friday

AM - Row high %’ int's

250m Row @ 85-90% x 8 sets, 45 sec rest

+

5 min rest

+

500m Row @ 85-90% x 4 sets, 1:30 min rest

53.7, 52.8, 53.2, 52.8, 53.0, 52.7, 52.9, 52.9
1:53.1, 1:52.6, 1:52.5, 1:51.2

PM - SN int + CJ int + Open 2015 prep

A. Above Knee Hang Squat Snatch, work to a moderate single

B. Above Knee Hang Squat Clean and Split Jerk, work to a moderate single

C. 15.3 prep/practice

473

Saturday

AM - Upper CP + Upper EMOM + Upper Stamina

A. Bench Press @ 20X1, 4-3-2-4-3-2, 2 min - heavier on 2nd wave

B. EMOM x 10 mins:

1st - 6 Ring Muscle-ups (cut this out if 15.3 has muscle-ups)

2nd - 12 Strict HSPU

C. 4 rounds for time:

25 unbroken Pull-ups

50ft unbroken HS Walk

50ft unbroken OH BB Walking Lunges @ 95lbs

Did Hang Snatch up to 185
Hang Clean & Jerk up to 225, felt terrible
A. Did arnold press instead b/c shoulder wasn't feeling good.
B. did 12 Strict HSPU's every 2 min for 5 sets
C. did 2 rounds 25 GH Sit Ups to Parallel then HS Walk and OH Lunges, Shoulder wasn't feeling it so I called it after 2

PM - MAP 60/60 + 120/120

2 sets @ 85-90%:

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jumps @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

1 min R Arm Hang KB Snatch @ 24kg KB

1 min rest

1 min Box Jump Overs @ 24” (switch this to AirBike if 15.3 has box jumps)

1 min rest

+

2 sets @ 85-90%:

2 min DU’s (switch this to Rowing is 15.3 has DU’s)

2 min rest

2 min Power Snatch @ 135lbs - drop every rep

2 min rest

1 min/1 min I did Air Bike and Box Jump Overs.  BJO's- 22, 25, 27, 28
Rowing kept at 1:50/500m
Snatches not sure on first round and 16 on second round, had to lower the weight b/c I was in my garage and baby was asleep

Monday

AM - 20 min Low %’s

3 sets:

60 sec AirBike @ 85-90%

120 sec AirBike @ 50%

+

10 TGU’s @ 32kg KB per arm - alternate as needed

+

3 sets:

60 sec Rowing @ 85-90%

120 sec Rowing @ 50%

Done kept Air Bike at 71 RPM
5 TGU/arm
Row @ 1:45 I think

PM - Open 2015

15.3

+

10 min AirBike/Row Recovery

487

Tuesday

AM - AirBike high %’s

30 sec AirBike @ 90-95% x 20 sets, 60 sec rest

PM - Skills + PChain + Core + TGU's

EMOM x 20 mins:

1st - 10 Strict Wall Facing HSPU

2nd - 10 Russian KBS @ 40kg

3rd - 5 GH Sit-ups @ 5010

4th - 15 sec L Sit on Rings

+

5 sets:

3 R Arm TGU’s @ 32kg KB

15 sec rest

3 L Arm TGU’s @ 32kg KB

15 sec rest

6 GH Raises @ 40X0

1 min b/t sets

Air Dyne done at home

P.M.
Complete all.  TGU done w/ 53#'s

Wednesday

AM - BSq mod %’s + SN tech + CJ tech + DL tng work

A. Back Squat, 3 reps @ 80% RM x 5 sets, 2 min

B. Deadlifts, AMRAP touch n go @ 315lbs x 2 sets, 1 min b/t sets - do not push past technical failure (wear straps)

C. Drop Snatch, work to a challenging single

D. Heaving Snatch Balance. Snatch Balance. OHS, 1.1.1 @ 185lbs every 90 sec x 10 sets

E. Power Clean. Above Knee Hang Power Clean. Split Jerk, 1.1.2 every 90 sec x 10 sets - 5 sets @ 175lbs, 5 sets @ 205lbs

A. done at 320, felt good.
B. 13 + 9.  Felt really heavy
C. 95#s
D. Complete, felt solid
E. Felt Solid
Finished about 11:30

PM - MAP 7/7 x 3

7 min @ 85-90%:

20 Squat Snatch @ 95lbs

20 Squat Snatch @ 115lbs

20 Squat Snatch @ 135lbs

AMRAP Squat Snatch @ 155lbs in remaining time

—7 min rest

7 min @ 85-90%:

20 Burpees to 6” OH

20 Burpees to 9” OH

20 Burpees to 12” OH

AMRAP Burpees to 15” OH in remaining time

—7 min rest

7 min @ 85-90%:

20 CJ @ 95lbs

20 CJ @ 115lbs

20 CJ @ 135lbs

AMRAP CJ @ 155lbs in remaining time

Started about 2:00.  Hadn't had enough carbs/food so this was bad.
46 total snatches
76 Burpees
40 Cl&J's