2/20/19 – 2/23/19 – Open Taper

20-Feb AM A. Squat clean; 3 reps on the min for 5 min @245 – Done. Felt super tight and stiff today. B. DB tech work 20 min (DB thrusters, two arm ground to OH, Db step overs, DB burpees to OH, DB hang squat cleans, DB power snatch) – A good mix of everything. + 3 rounds for time: 20 wall balls 10 burpee box jumps 24″ 3:26, felt fast. BBJ’s were quick. + shoudler mobility and positional work 20-30 min (CARs, planks, shoulder extension planks, band pull aparts, face pulls) PM Ski erg sprint 15 seconds @100% rest 1:45 x5 + Row 15 min easy Assault bike 15 min easy + mobility work 20-30 min Done. Great sessions. Mind is feeling rested. Body will catch up. Just feels stiff at the moment. 21-Feb AM Active recovery swim work 45-60 min Done. Felt great. Swam with Brandi, Travis, & Ben. We practiced damn near everything and had some fun. Mainly trying to sprint butterfly.  PM A. Strict press; build to a max – 225#, missed 230. B. Strict hspu; amrap unbroken x3; rest 2 min – 31, 20, 12 C. Muscle ups; 4 on the min for 5 min – Done. These felt really good. D. CTB; 48 AFAP in sets of 12 unbroken – 1:09, Last set was a little slower. I lost butterfly on last few reps of last 2 sets and had to kip it out. My grip outlasts my lats/biceps & kipping ability. E. HS walk 10 min tech work – Just played for a bit. Good session. + mobility work 20-30 min 22-Feb AM A. Clean pulls; 2×2; rest 2 min...

2/1/17 – 2/19/17 – Pre Open Prep 2

2-Feb AM 60 min easy skill work in the pool. Just some under water work, some skill work, some play, and some laps This was fun. Did some kicking drills with fins, no fins, kick boards, side strokes, under waters, etc. Tried to see how short of time I could do two 25m underwater swims. Did 2 with 15 second rest. It stung a bit. PM  A1. Bent knee hollow body holds; 30 seconds x5; rest 30 sec A2. Side plank powell raises; 10-12×5/side; rest 30 sec A3. Circling back extensions; 5 reps in both directions x5; rest 30 sec A4. HAnging straddle L hold; amsap x5; rest 3 min B1. Single arm farmers carry; 20 steps x4/side; rest 30 sec B2. KB windmills; 3 slow controlled reps x4/side; rest 30 sec B3. KB arm bars; 3 slow controlled reps x4/side; rest 30 sec B4. Single leg semi straight hip extension isometric; 20 seconds x4/side; rest 2 min + locomotion work 20-30 min horse, forward rolls, duck, lizard, bear, ostrich, backward rolls, hollow rolls, soft rolls, crab, etc. A & B complexes done. All movements felt great. Circling Back Extensions were tough. I liked those. Didn’t do any locomotion work. It was late in the day and I was pretty smoked. 3-Feb AM A. Squat snatch; 2 reps on the min for 12 min @185# – Felt sharp and solid. Movement feels really good right now. B. Hang squat clean x1/front squat x3 – 1 complex on the min for 6 min @245# – Felt really good. Accidentally did a full clean instead of hang. just realized. + 3 sets: Row 200m @100% 10...