4/7/17 – 4/13/17 – Regionals Prep

4/7/17 – Fri

AM:

A. EMOM x 10: 3 tng sn – 195# – Done. These felt strong, a little tight & shaky from the travel.

B. OHS: 10 reps @ 225 – afap; RAN – All sets unbroken. Kind of slow, but happy. I did clean + squat jerk for 2 set. LEft shoulder was kinda funky 3rd set. Great practice.

C. Pistols: 20 reps – afap x 3 sets; rest 1:30 bt sets – Done. Kinda a slow but good practice. About :35 seconds/set. Practiced easy breathing.

+

3 sets:

D1. Natural Knee Extensions: 5 reps- Slow & Controlled w/ Deep ROM

D2. Tall Kneeling Banded Hip Hinges: 10 reps

Done. Felt awesome on the quads after all the squatting work.

PM: w/ Brandi

6 sets:
A/B 3 min @ 425 watts
Rest 2 min; rest 5 min b/t sets 3&4.

This felt great. Had a 10 min warmup on the bike. This was a tough pace, but able to get it done each set. Felt very consistent. 

4/8/17 – Sat

AM:

5k Run – moderate pace, 24:00
Decided to hop in a local 5k with some friends early Saturday morning while in Memphis. Felt pretty good. Limiter was my vmo/quads fatiguing out. Breathing felt pretty good.

PM:

EMOM x 15:
min 1 – 2 Synchro Bar Muscle Ups
min 2 – 5 Synchro Strict HSPU’s
min 3 – 20 sec Synchro Row
+
For time w/ Brandi
30 cal A/B (20 cal)
50′ HS Walk
26 Rope Climbs
50′ HS Walk
66 HPC – 205/125
11:17, Accidentally had 215 on the bar for about the first 30 reps of the HPC’s. This felt ok. I was pretty tired today. Been a long weekend. 

4/10/17 – Mon

AM:
20 min Hips/Glute Activation/Mobility
+
Run 5 min
A/B 10 min
Run 5 min
Row 10 min

PM:
A. EMOM x 10: 3 Hang Squat Cleans – 225# – Done. Felt sharp.
+
B. Axle OH Walking Lunges: 20 steps x 2 sets; rest 1 min b/t sets – Used 135# Felt good.
+
45 sec AMRAP @ 95-97% effort
BBJO’s – 30″
Rest 2 min
45 sec AMRAP @ 95-97% effort
Row – Caloiries
Rest 2 min
45 sec AMRAP @ 95-97% effort
A/B – Calories

Hit 18 BBJO’s, 300 meters on the row, and 28 cal on the A/B. These were perfect. Room to add next week. I was really happy with how hard I was recovering after each set. Still hurt like hell, but not near as bad as it would have a few months ago.
+
10 min A/B – Cool Down – Done. easy pace. Good cool down after the tough intervals.
+
3 sets:
C1. Sissy Squats: 5 reps – upright supported
Rest 1 min
C2. Cossack Squat: 8 reps/side w/ IR/ER
Rest 1 min
C3. Natural Knee Ext’s: 5 reps – ring supported

Complex Done. Felt really good on my knees after the squatting.
4/11/17 – Tue

AM:
Swim w/ Travis
5 sets w/ fins:
50m Free, 25m Back, 25m Free; rest 30 sec
+
8 sets:
Swim 100m Every 2:45
+
6 sets w/fins:
Side Stroke Kick Leading Arm 25m/side
50m Streamline Kick Rotate Drill
Rest as needed

Done. This felt great. The 100’s were around 1:45-1:55 each set

PM:

A. 50 Synchro TTB for Time – 2:22, went 10/10/8/8/7/7
+
6 Sets:
1 Legless Rope Climb (each athlete does 1, at same time, on separate ropes)
rest 10 seconds
12 UB Synchro C2B Pull-ups (all 3 athletes together – UB)
rest 90-120 sec on Skierg bw sets – if synchro gets off rest as needed
All 6 sets done. Felt strong on these. Last set was a battle. Great transition from LLRC into CTB’s
+
For Time:
27 Thrusters @ 115# (each person, but at same time)
21 S HSPUs (synchro)
15 Muscle Ups (synchro)

6:20, 15/12 on thrusters, we had to break up the HSPU’s quite a bit. My triceps blew up. 

4/12/17 – Wed
AM:
Perform @ easy pace:
10 min A/B
10 min Row
10 min Watt Bike
10 Min Ski
10 min Stair Climb
+
20 min Mobility Work

Ended up doing some running tech work w/ Brannen.
A/B/C drills
+
Some Hip Mobility
+
8 sets:
run 200m on TF  @ 90-95% effort
Rest 1:30; rest 5 min b/t sets 4 & 5. These huuuurt! My legs get blown up on that thing. GREAT practice.
PM:
A. Snatch Pulls: 3 reps x 5 sets; rest 2 min b/t sets – 225, 255, 275, 285, 295 – felt strong, thumbs and hands are sore.
+
B. 4 sets:
HS Walk – 50′ AFAP
20 GHDs – AFAP
Rest 1:30 b/t sets

Done. Each set unbroken. HS Walk was slow today. GHD’s felt better.
+
C. EMOM x 15:
Min 1 – Farmer Carry – 50′- Heavy
Min 2 – 6 Sandbag Across Shoulder
Min 3 – Bar Hanging L-Sit Hold: 10-15 sec

Done. This was a good triplet. I was practicing grabbing a sand bag and lifting it laterally over my shoulder trying to mock some worm practice. Held 10 sec/round on the l-sit. Tough.
+
3 sets:
D1. SL Hip Thrusts: 8 reps/side – shoulder elevated
Rest 1 min
D2. Standing Straight Leg Hip Flexion: 10 sec Contraction/side
Rest 1 min

Done. Great combo. The Isometrics are so hard.

4/13/17 – Thurs – Rest

4/14/17 – Fri

AM:
A. Partner Deadlift Tech Work
B1. Strict Muscle Ups; 4 for time x 4 sets; rest 20 seconds
B2. Sand Bag Carry @ 250#; 100′ x 4 sets; rest 20 seconds
B3. HSW; 100′ x 4 sets; rest 3 min bw sets

Done. This was rough! Especially the last set. Unbroken on everything though. Super happy with that.
+
M1:
21 Dball Over Shoulder @ 150#
9 Muscle Ups
M2:
15 Dball Over Shoulder @ 150#
15 Muscle Ups

Done. Took me around 3 min
M3:
9 Dball Over Shoulder @ 150#
21 Muscle Ups
Directly Into:
M1:
9 Db Snatch @ 100#
30 C2B Pull-ups
M2:
12 Db Snatch @ 100#
24 C2B
M3:
15 Db Snatch @ 100#
18 C2B Pull-up

PM:
5 sets:
TF 3 min @ 85-90% effort
Walk/Rest 1 min
+
10 min Walk/Cool down
+
10 min Mobility Work

4/15/17 – Sat

AM:
2016 Regionals Snatch Ladder:
5 Sn – 185
4 Sn – 205
3 Sn – 225
2 Sn – 245
1 Sn – 265

This felt solid. Kyle & I both finished in 7:11.
+
For Time:
MMM/FFF
800m Run
*Athlete Holds DL – 275#
60 S HSPU
*Partners hold Bar Hanging Position
100 GHD Sit-Ups
*Partners hold 225# in front rack

Done Kyle and I crushed this. Felt great. Happy with how fast my GHD’s were.

PM:
20 min A/B – easy pace
+
30 min Mobility Work
Short on time. Traveling today for family and had a one on one at TTT with a new client.