10/28/16 – 11/4/16 – Training

28-Oct A. Clean pulls; 3×3; rest 2 min – 315, 345, 365. Felt good on these today. Did some different hip warmups and position felt better on setup. Less resistance keep knees in when hips were flexed during setup for pull  + Row 1k @3:50 pace 10 unbroken deadlift @185 @3030 tempo rest 2 min Assault bike 4 min @300 watts 10 unbroken front squat @95# @4040 tempo rest 5 min x2 – Done. This felt good. Not bad at all. I took HR metrics on it here. Max 180 is a glitch. I never got that high. I’d say I got to 160 at the end of the barbell movements but it dropped quickly. + B1. Single leg back extension; 6 reps with 2 sec pause at the top of each rep x3; rest 1 min B2. Lateral DB step ups; 10 reps x3/side; rest 2 min Both done. Used 50# db’s/each for step ups. Felt great. Love the SL back extensions. ONe of my fav’s! 29-Oct Short on time today. Decided to hop in and join Brandi on the WZA qualifier. For Time: 30 Hang Power Cleans – 165# 90 WallBall – 20# 180 Double Unders 7:08, Felt good. Fun workout. Did 12/10/8 on HPC’s. 25/15/15/15/10/10 on WB’s, tried to do DU’s unbroken. Tripped at 122, then finished out fast. Quads are sore today, but not terrible. A. Split jerk; 2 reps on the min for 10 min @225# (alternate the front foot on each rep and stick the landing) B. Split stance two arm DB strict press; 8-10×3/side; rest 90 sec bw sides C1. Shoulder extension plank hold; 20 seconds...

10/26/16 – AM Training + PM AMRAP

A. Negaitve ring muscle ups w/ weight vest; accumulate 10 slow controlled reps – done Felt strong, but bottom of palm/wrist felt rough right were the ring rests.  B1. Feet elevated back bridge hold; 30 seconds x5; rest 30 sec B2. 90 degree bent arm isometric rope hang; amsap x5 rest 2 min –  (switch top hand per set) – Done. Loved this combo – 25 sec/set. C1. Planche leans; 20 seconds x4; rest 1 min C2. Tuck front lever hold; 20 seconds x4; rest 1 min – Done. Felt strong. + Prowler sprints (heavy); 10 seconds @100% effort rest 1 min x6 rest 2 min 15 seconds @100% effort rest 2 min x4 rest 4 min 20 seconds @100% effort rest 2:40 x2 These got nasty. A little lactic towards final sets. PM: Felt like sweating/moving again for the evening so made this up on the fly. Only had about 20 minutes. 10 min AMRAP: 16 Cal A/B 8 Sandbag over Shoulder/alternating – 150# 50 DU’s 4 rounds even. Felt good and was a fun combo. Love those rogue strongman sandbags. The short stubby 150# one feels like a small...

10/10/16 – 10/26/16 – New Zealand

AM: A. Front squat; 6 sets of 2 @80% 1rm; rest 75 sec- Done. Used 345# B1. Rear foot elevated front rack split squats; 8-10×3; rest 1 min – Used 95#, 105, 115# B2. Sumo stance good monrings; 10-12×3; rest 1 min – Used 75#,95#, 95# – Loved this combo. Glutes are trashed today from the split squats. + C1. Toe elevated dorsi flexion pulses; 50 reps x2/side; rest 1 min C2. Natural knee extensions; 10 reps x2; rest 1 min – Done. Love the pulses.  PM: A. Parallette Free HS Work – Haven’t toyed with these in a while. Felt fun to mess around. Was holding for 15-20 seconds on these.  + Ski erg sprint 20 seconds @100% effort rest 3 min x8 115-119m for each set. Was toying with Damper setting. Fastest I could get the pace down was 1:19. It felt sketchy sprinting on that thing. I thought I was going to break...

10/4/16 – 10/8/16 – Training

10/4/16: AM: 5 min Run + 5 min Row + 10 min Shoulder Flow + 5 min Ski + 10 min Hip Flow + 5 min Run PM: 3 RFT: 2 legless rope climbs – 15′ 12 WB – 30# 64 DU’s – 5:06, this was a fun triplet. Good little burner. + 12 min AMRAP: 250m Ski Erg 12 OHS – 155# 5 rounds + 150m ski. TRied to stay close grip on the OHS for practice. Felt good in flats.   10/5/16 –  PM Training A. Clean pulls; 3×3; rest 2 min – 341,352,363 – Felt strong! B. DB power snatch; 10 alt’ing reps x2; rest 2 min (100#) – No 100, so did 12 reps at 70. Wasn’t sure what aim is for this, but lemme know and I’ll either order one, or come up with another sub. C. Single leg split stance RDL; 8-10×2; rest 1 min bw sides – 70# for all sets. Felt solid. + 2 rounds for time: Row 500m 20 burpees 100 double unders – 7:48, Unbroken on double unders. 1:50 ish for row. Tough, but aerobic. + D1. Toe elevated balistic hamstring stretches; 50 pulses x2/side; rest 1 min D2. Diagonal stretch; 60 seconds x2/side; rest 1 min D3. Triangle stretch; 60 seconds x2/side; rest 1 min – This was awesome. Love this work. Hips felt great after words. Never done triangle stretch before. I’ve toyed with the balistic stuff in the passed but forgot about it. Feels so good on the hammy’s.   10/7/16 – PM Training A. Weighted strict CTB pull ups; 2 reps x8; rest 90 sec – I freaking loved...