5/1/17 – 5/7/17 – Regionals Prep/Training Camp

5/1/17 – Monday AM: A. 80 PS for time – 185# w/ Brannen – took about 6:30 B. 50 PC for time – 225# w/ Brannen – took about 2:30 + For Time: Run 150m TruForm 20 S20 – 185# Rest 2 min For Time: Row 20 Cal 20 DL – 275# Rest 2 min For Time: A/B – 20 cal 10 BBJO’s – 30″ All of it was gross. Unbroken on everything but completely gassed on the A/B-BBJO’s. PM: For Time w/ Kyle Spears Row 300 cal A/B 300 cal *Swap machines every minute based on the A/B time. 17:30, this was fun. Held around 1400 cal/hr on row, then held around 400watts on A/B.    5/2/17 – Tuesday AM: 4 sets: 2 LL RC -15′ Rest 20 sec 7 Muscle Ups Rest 20 sec 14 Strict HSPU’s Rest 1 min These got tough! All Muscle ups unbroken and LLRC’s felt strong. My hspu’s felt choppy today. I had to break every set. PM: 1 mile sled drag w/ 55# – easy pace. Took around 16 minutes. Felt great. Lower back and calves were fatigued but not terrible. 5/3/17 – Wed AM: A. Clean Pulls: 3 x 3; rest 2 min – built to 325#. Felt strong & fast. + 3 sets: A/B 10 sec @ 100% effort: HS Walk 25′ afap rest 2-3 min + 3 sets: Row 10 sec @ 100% effort: HS Walk 25′ afap rest 2-3 min + 10-15 min mobility work 5/4/17 – Thursday Off 5/5/17 – 5/7/17 – Training Camp Day 1  Event 1 and 2 (strength event/max lift with cleans, 25 min total including 5 min break between...

4/24/17 – 4/30/17 – Regionals Prep

Mon – Apr 24 AM: 20 min Hips/Glute Activation/Mobility – Running Specific + Perform at easy pace Row 10 min Watt Bike 10 min Ski 10 min A/B 10 min + 40 min Mobility/Movement Work PM: 30-60 min Movement/Mobilty Work Both sessions felt great. It was good to back off for a day and let everything catch up. I’m feeling good today!   Tue – Apr 25 PM Team Training: A1. Dball Over Shoulder; 6 reps alternating shoulders x 4 sets; rest 10 seconds A2. Legless Rope Climbs; 2 reps x 4 sets; rest 2-3min + Waterfall style: 250m TrueForm Run w Dball Hold 30 S HSPUs w HS Hold 30 TTB w Hang 100′ Hand Stand Walk Great session. LLRC felt strong. The waterfall workout was lower volume but good practice. The Grip into the HS Walk was tough. AM: A. TnG Power Snatch: Build to a tough triple 235# – felt good. + 5 sets: Every 2 min 10 TnG PS – 115#, A/B @ 225 watts during rest – These felt good. Could easily go to 135# or slightly harder wattage + Track Drills w/ the crew Wed – Apr 26 AM Team Training: Teams of 3: 100 PS – 115# – 1 person working 50 synchro TTB 50′ HS walk 50′ HS walk *each person through twice + For Time 20 Worm Clean and Jerks 20 Walking lunges w/ worm 20 Worm Thrusters 20 Walking Lunges w/ worm 20 Worm Squats 20 Burpees over the worm PM: 3 sets: A/B 3 min @ 400+ watts Rest 1 min Ski Erg 3 min @ 1:53-1:55 pace Rest 1 min Row 3...

4/17/17- 4/23/17 – Regionals Prep

4/17/17 – Mon PM: 20 min Hips/Glute Activation/Mobility – Running Specific + Perform at easy pace Run 1K A/B 100 Cal Run 1K Row 100 Cal Done. Felt good to sweat & move. AM: A. EMOM x 12: 3 tng Sn @ 185# – Done. Felt sharp. Got me a little tired. + B. OHS: 15 Reps afap – 225# x 2 sets; rest 1:30 b/t sets – Adjusted this. Did 12 @ 205, then a set of 8 & 7 at 225. It was a bit aggressive. + For Time: 21 BBJO’s – 30″ – :55, ouch Rest 2 min For time: Row 350m – :57, oucher Rest 2 min For Time: A/B 35 Cal – 1:41, ouchest, so dead. + 10 min A/B – Cool Down + 3 sets: C1. Sissy Squats: 5 reps – unsupported Rest 1 min C2. Cossack Squat: 8 reps/side w/ IR/ER Rest 1 min C3. Natural Knee Ext’s: 5 reps – unsupported Great session. I’m smoked after that one. Legs & knees feel good. 4/18/17 – Tue AM: Swim w/ Brandi For Time: 40 Goblet Squats -53# 200 yd Swim 20 Goblet Squats – 53# 100yd swim 10 Goblet Squats – 53# 50 yd swim 9:23 Fun workout. The 200 swim was the hardest part of all of it. Dove in each set. Hard to control breathing after 40 fast squats.   PM w/ Joey & Kyle: A1. Skierg; 2min @ 2:05 pace x 2 sets; rest 10 seconds A2. Synchro TTB; 30 for time x 2 sets; rest 3-4min Done. did first 30 UB, then seconds was 20/8/2. Great practice. BLEW up my...

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....

3/27/17 – 4/6/17 – Post Open/Regionals Prep – #2

27-Mar Out of the gym/mobility/yoga/relaxation/breathing work/play/etc 28-Mar Out of the gym/mobility/yoga/relaxation/breathing work/play/etc 29-Mar Out of the gym/mobility/yoga/relaxation/breathing work/play/etc 30-Mar OFF 31-Mar A. Squat clean; 3 reps on the min for 5 min @185# B. Clean pulls; 3×3; rest 2 min C. OHS; 3 reps on the min for 10 min @185# + Row 15 min easy Assault bike 15 min easy + mobility/loosening up/getting your body ready for training 1-Apr Team training 2-Apr OFF 3-Apr AM 30 min easy true form/watt bike/row/assault 10 min Run, 10 min Row, 10 min Bike Great AM session to start the day. + 30-45 min mobility work PM (with Kyle) As a team: 50 burpee box jump overs 30″ (each athlete must do 25 reps but can be split however you like) 20 squat cleans 265# (each athlete must do 10) 4:19, Kyle & I went 5/5 for all BBJO’s, then did 1/1 on cleans. Gasser, but felt good. rest 10 min For time: 10-8-6-4-2 Deadlift 345# 20 second unbroken hanging L hold bw each set (feet have to be above hips, legs have to be in terminal lockout) 11:00, Only finished one round of the L-Sit holds unbroken. These were tough. We added a :05 penalty for every time you broke. DL’s felt fine. + mobility work 20-30 min (hamstring/spine work) 4-Apr AM Swim with Travis Done. Great session. Did 500m mixed warm-up + 8 x 100 w/ 30 sec rest. Felt great on these today. Also did 2 easy underwater 50’s for cool down. PM EMOM 20 min: Odd- 5 msucle ups Even- 1 legless rope climb Done. Right hand tore on last muscle...