1/18/17 – 1/31/17 – Pre Open Prep

18-Jan

AM

A. Power snatch; 3 reps on the min for 10 min @155# – Done. Felt sharp. Good tech work.

B. Clean pulls; 3×3; rest 2 min – 365,375,375 for each set. Felt strong.

+

10 rounds for time:

10 power clean 115#

6  burpee box jump overs 20″

10 OHS 115#
22:00, This was a back blow up . Slightly frustrating as that was the major limiter.

+

C1. Single leg sorensen hold; 20 sec x4; rest 1 min

C2. Single leg RDL; 8-10×4; rest 1 min

C3. Barbell hip thrust; 10-12×4; rest 1 min
Complex felt great on my back after wards.

+

mobility work 20-30 min

PM

all performed @140-160bpm

True form 10 min

Row 10 min

Assault 10 min

Ski erg 10 min

watt bike 10 min

Done. This felt great. Perfect sweat. True form into the row cramps up my lower calves really bad. Not a typically cramp, only on the eccentric portion of the row. Probably average around 145-150 this whole time.

+

mobility work 30-45 min

19-Jan

OFF

20-Jan

AM

A. Squat snatch; 3 reps on the min for 10 min @155# – Done. These felt really sharp today. Spent a lot of time opening up my pecs/pec minor and it’s crazy the difference it makes. 

B. RNT OHS; 10 reps x4; rest 1 min – Done. Love these.

+

Met-con on your own with Brannon (pull focused, 8-15 min time domain,

light load, higher rep)

12 min AMRAP:
Ascending reps: 3,6,9,12,etc.
Deadlift – 225#
Bar Facing Burpees
TTB
6 burpees into the round of 21. So I finished the deadlifts. TTB smallest sets were 8/6/4 on the 18’s. 

This was fun! Great workout. Mostly breathing tough for me. I tried to keep the pace on the burpees but Brannon is just really damn fast. I also tried to stick to bigger sets than normal. I got to the set of 21 deadlifts with about :40 left and went unbroken as fast as I could. Then started hammering burpees. I could have spent a little more time trying to project where I would have ended up in this and looked at that as a target instead of just working for 12 minutes. Always learning. Great session.

PM w/ spears

Row 2k for time
6:31.1. This was a huge PR! I had a steady increase in pace throughout. I think next time I could be a little more aggressive on the first 500 by a few seconds and I don’t think it would make a difference. I remember getting to about :45 seconds in and still not feeling anything (adrenaline). This was so much fun and such a huge mental and physical victory. Of course, as usual I had my typical leg implosion episode. This was mostly in the quads & biceps.

+

ski 15 min easy  – done. really slow pace

+

20 min locomotion work – Done w/ Kyle & Ben

+

TTB breath progression – all done. Liked this a lot.

A1. Feet elevated back bridge in HS hold position; 5 controlled

breaths x5; rest as needed

A2. Bent knee hanging straddle L; 5 controlled breaths x5; rest as needed

A3. Pike pulls on stall bar; 2 breaths in each compression x5; rest as needed

A4. TTB extension position with feet on floor; 5 controlled breaths

x5; rest as needed

 

21-Jan

AM

Team workout with the crew (squat and gymnastics focused – NO TTB.

Increasing load throughout)

EMOM x 30:
Min 1 – 8 Bar Facing Synchro Burpees (Macy & I partnered)
Min 2 – 8 Synchro TTB
Min 3 – 2 Rope Climbs/each – alternating
+
For Time: (Brannen & I, vs Kyle & Kyle, vs Macy & Marjorie, vs Brandi & Chassity)
50 PS – 115#
300 DU’s
50 C/J – 115#
6:34, Brannen and I went 12/8/12/8/10 (HE took the bigger chunk to give me more double unders)
DU’s we went 100/50/100/50 (I did the 100’s, he went 50’s)
C/J’s we alternated 5’s with really fast transitions. Fun workout. Good burner.
+
9 Rounds waterfall style:
Run 200m TF
25 Wallball – 30#
*Next partner can’t start run until partner ahead starts wallballs.
This was pretty tough. Took about 12 minutes for us to get through (3 rounds each basically). Huge breathing limiter from true form cuz we were running really hard.

PM w/ spears

EN2 work 30 min

+

hollow body positional work

+

flow hip work

+

mobility work

Did all this directly after AM session. Body is feeling pretty good!

22-Jan

OFF

23-Jan

AM

A. Squat snatch x1/hang squat sntch x1/OHS x1 – 1 complex on the min

for 12 min @165# working technique and positions – This felt really, really solid today. 165 felt like a toy. 

+

For time:

10 squat cleans 275#

20 thrusterds 135#

30 Walking lunges unloaded

40 wall balls 30#

30 walking lunges unloaded

20 thrusters 135#

10 squat clean 275#

14:23, did the first cleans in about 1:40, 8/7/5, on thrusters, slow lunges, 10/10/10/10 wallball (should have done smaller sets here, I was thinking ahead too much), slow lunges 6/5/5/4 on 2nd thrusters, Then just went as hard as I could on cleans. They were harder than I though they would be.

+

mobility work 20-30 min – Hips PAILS/RAILS + soft tissue work.

PM

Assault bike 12 min @300 watts

Row 12 min @1:55

Ski erg 12 min @1:55

Watt bike 12 min @225 watts

Done. This wasn’t that great this week. Watt bike was fine, row was fine, ski erg holding a 1:55 is tough. More like a 2:00-2:02, Then about 4 minutes in I was cramping up, tricep, then both quads. Had to stop & stretch a few times. Something about the ski erg after rowing & biking does that to me. Quads continued to cramp on the A/B on the last set. (i switched A/B & watt bike this week since kyle and I were going together.)

+

A1. Single leg RDL; 8-10×3; rest 1 min

A2. Back and foot elevated hip thrust; 6 reps x3/side; rest 1 min

A3. Single leg sorensen hold; 20 seconds x3/side; rest 1 min

A4. Goblet squats @3030; 8 reps x3; rest 1 min

A5. Reverse hyper bent knee straddle hold; 20 seconds x3; rest 1 min – all done. These felt great today and just enough volume.

+

self directed mobility work 20-30 min – More hip & ankle mobility work + some upper back work

24-Jan

AM

Swim 500m time trial

10:12, soooo slow today. Started out way to fast, and blew up. First 100m done in 90 seconds. First time swimming in a while so was just uncomfortable. Excited to try and get back to the pool consistently and smash this. Did some under water swims for distance with Travis afterwards and felt very comfortable. Made it 35-40m each time with a short turn around.

PM

all performed @140-160bpm

True form 15 min
Assault 15 min
Stair Climber 15 min
Watt bike 15 min
Done. This was a great sweat closer to 140-150 most of the time. Skipped row & ski erg as I want my elbow to heal up.

+

mobility work 30-45 min – A bunch of thoracic extension/rotation work.

25-Jan

AM

A. Single arm strict press; 8-10×2/side; rest 1 min bw sides – 70# side – easy

B. Muscle ups; 1 set amrap unbroken – 19, just missed 20th. Based on how easy these felt, and how strong my dip was I think have a few more in me. I haven’t gone to failure in a while and forgot how aggressive you have to be with the kip as you start to fatigue to get the last few reps. Looking forward to trying again one day.

C. Pike position hs hold shoulder taps; 20 reps x3; rest 90 sec – done. Liked these. Try to work on keep scaps neutral and avoiding too much elevation. 

+

EMOM 12 min: Done. Felt smooth. Unbroken all sets.

Odd- 12 CTB pull ups

Even- 10 strict hspu

+

EMOM 12 min: Done. Felt smooth, good practice on rope climbs.

Odd- 2 rope climbs

Even- 12 kipping hspu

+

EMOM 12 min: 

Odd- 25 sec max TTB

Even- 25 sec max distance hs walk
Around 15-16 TTB each set and 25-30′ for HS walk. This is a tough combo & had to stop after the 5th set as my forearms were so full of blood it felt like something was going to tear. My wrists were so fat it was crazy. Feels fine today.

+

D1. Parallette shoot throughs; 5 reps x3; rest as needed

D2. HAnging scap circles; 5 slow controlled reps x3; rest as needed

D3. Tuck front lever; 20 sec x3; rest as needed

D4. Standing shoulder extension stretch; 20 sec + 10 sec end range

lift off x3; rest as needed – Did one set through then called it based on the wrists.

PM

For time:

1k ski erg

100 S2O 115#

100 bar facing burpees

18:35, 3:50 ski erk, only light cramping in triceps, 10 x 10 on S20 – these were a little harder than I thought. Mainly lockout. Lack of shoulder flexion really shows up doing 100 push jerks. Burpees took about 8 or 9 minutes, pecs cramped up really badly about 30 reps in. Stretched them out a few times, then just tried to keep moving. Handled them well considering. Glad I was able to get the session in. Called it after this. I was smoked. 

+

Ski erg 10 min easy

+

A1. KB arm bar; 3 slow controlled reps x3; rest as needed

A2. 2.5# weighted shoulder CAR; 2 reps in both directions x3; rest as needed

A3. Standing fold over plate shoulder extension; 3 reps w/ 5 sec hold

x3; rest as needed

A4. Bent over lateral raises with long retracted nex; 10 reps w/ 2 sec

pause on each rep x3; rest as needed

+

self directed mobility work

26-Jan

OFF

27-Jan

Rested – did about 30 min of Z1 & movement work. Was really sick yesterday.

28-Jan

Camp – on your own
30 min Hip+Upper Back movement work
+
18 min EMOM:
min 1 – 10 Bar Facing Burpees
min 2 – 30 DU’s + 3 Hang Squat Cleans – 185#

29-Jan

Camp – on your own
Rest

30-Jan – Did Tuesdays today. I’m amped to get at it. 

Assault bike 12 min @300 watts

Row 12 min @1:55

Ski erg 12 min @1:55

Watt bike 12 min @225 watts

+

locomotion work 45-60 min

30-Jan

AM

A. Squat clean; build to a tough single – 370#, missed 385#. Was pulling a little from my toes today and it was forward. 370 pull felt GREAT, I just kept catching a little forward but I felt really strong today. A lot of good things about this today. It was 10# off my all time best. I went for a lifetime PR. Wore Nano’s, and took ZERO preworkout. Feels great to be strong and balanced without trashing my body.

+

open workout 16.2 

423 reps, could not clean the 315. This was a tough one. But I’m happy with how I pushed. Next time I think I could get to the 315 bar a little earlier and have more gas for a few stronger attempts. I failed the clean twice which honestly really surprised me. Good to know I was pushing hard. I just don’t think I was ready to lift that heavy under fatigue. After the 275 I literally laid down for 30 seconds. Pathetic, but I had to get my self to calm down before starting the next round. Overall happy with my progress in training and happy to keep pushing. 

PM

Stair stepper 30 min @moderate effort

Row 15 min easy

Assault 15 min easy

+

mobility work 20-30 min

Done. Great sweat after a good AM session. Average 140 BPM. Then did some hip Mobility Work and wrist mobility work. Feeling really, really good.

31-Jan

AM:

Did a partner workout w/ Travis, Joey, Ben, Aaron, & Noah.

For Time:
40 Muscle Ups
60 S2O – 165#
80 Bar Facing Burpees

rest 10 min

For Time:
70 Strict HSPU’s
160 Wallball – 30#

Rest 10 min

For Time:

200′ HS Walk (100′ each partner)
100 PS – 95#
100 Cal A/B

#1 – This felt awesome and hurt like hell. I did 15 of the 40 MU’s. They felt great and I think I could have hit 20 today. S2O Noah and I traded sets of 15, then we went sets of 5 on the burpees and he picked up some bigger sets towards the end to give me a breather.
#2 – I did about 30 of the 70, starting with 2 sets of 10, then 2 5’s. Shoulder were smoked from previous one. Wallballs we traded 10’s until we hit 30 left then did 15’s.
#3 – I started the handstand walk, my calves cramped when I kicked up at the start, but I kept moving. Broke 3 times. Shoulder were so fried and I was pretty smoked at this point from the previous 2. Power snatched I started with 10 then 8 and some 5’s then I fell apart and was doing 3’s. The assault bike was just a slow grind. In hindsight I should have just taken some rest on the PS’s so I could have had some gas on the A/B but I was just hanging on by that point. That was a fun session!

 

PM:

Did some shoulder work with Kyle Spears & some mobility.