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...

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...

1/9/17 – 1/17/17 – Training/Wodapalooza

9-Jan AM A. Squat snatch x1/hang squat sntch x1/OHS x1 – 1 complex on the min  for 12 min @135# working technique and positions – Spent a while tinkering with left shoulder working some PAILS/RAILS & SA DB OHS. By the end of it, snatches felt amazing and sharp. + Row 1k @3:20-3:30 pace 30 DB thrusters 40# – Row felt good, DB thrusters unbroken. Shoulders were lit afterwards. rest 5 min actively Assault bike 3 min @325 watts 30 DB power snatch 70# (alt’ing) – A/B was moderately easy, DB snatches were aggressive pace and good breathing. rest 5 min actively Row 1k @3:20-3:30 pace 60 wall balls – Row was a little harder, but not terrible. Went 30/30 on wallballs. Was feeling spicy after that one. rest 5 min actively Assault bike 3 min @325 watts 40 single arm OHS (35#, switch arms after ten reps) –A/B Felt strong, SA OHS burned like crazy because of fast turnover. + mobility work 20-30 min – Hips 90/90 PAILS/RAILS PM (same session as Kyle Spears if you want to jump in with him) Assault bike 10 min @300 watts Row 10 min @1:55 Ski erg 10 min @1:55 Watt bike 10 min @225 watts – All of these felt great and were a good sweat but the pace on the ski was tough for me to hold after the row. I ended staying mostly around 2:00-2:02 based on upper body fatigue. + 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;...

1/2/17 – 1/8/17 – Training Think Tank

Jan – 2 AM w/ Kyle Spears: A. BS: 3 reps x 5 sets @ 315#. Haven’t squatted heavy much lately so this felt really good. + 12 min AMRAP: 0-4: 12 cal Row 12 Burpee Over Erg 12 Wallball – 30# 4-8: 16 cal Row 16 Burpee Over Erg 16 Wallball – 30# 8-12: 24 cal Row 24 Burpee Over Erg 24 Wallball – 30#  I got 5 burpees into the round of 24, but started the round with 24 burpees, This was an interesting format. I think the best way to tally it is to just count total reps, because everyone would be at a different movement when the reps would increase based on the time window. Kyle was about 15 burpees ahead of me. Good session. PM: 4 sets: A/B 3 min @ 67-69 RPM Rest 1 min Row 3 min @ 1:46 pace Rest 1 min Rest 5 min b/t sets 2&3 This was tough, but fun! A/B was easily much harder for me than the row pace. The last bike I had to back off a bit as I was starting to spill over. HR was getting into high 170’s.  + Hip Movement Protocol w/ Kyle. Good start to the week. Feeling good.   Jan-3 w/Spears AM: A. Power Snatch Clusters: 1.1.1.1.1 x 5; rest :10; Rest 2 min – 185, 185, 195, 195, 205. Felt strong. A little shaky on the shoulder. + 4 sets: 5 MU Rest :30 10 Strict HSPU’s Rest :30 15 CTB Rest :30 15 Kip HSPU’s Rest :30 15 TTB Rest 4 min – all unbroken, last set got a little tough. Great gymnastics session....

12/19/16 – 12/31/16 Training

19-Dec AM A1. KB windmills; 5 slow controlled reps x4; rest 1 min – USed 44#, felt good.  A2. Strict press; 5, 5, 5, 5; rest 1 min  – 135,155,165,175 – Feltstrong. B1. Bent over supinated barbell rows; 6-8×4; rest1 min – 155,165,175,185, 8 reps for all sets B2. Neutral grip ring lean away pull ups @41×1; amrap unbroken x4; rest 1 min – 5-6 reps/set. Loved these on the lats. C1. Bent over DB elbowing rows; 6-8×3; rest 1 min – 25# DB’s – 8 reps each set work on good position C2. Powell raises; 10-12×3; rest 1 min – 12 reps each set with a 10# DB. Played with different setups as I kept getting more action from front delt.  + For time: 1k row (must be sub 3:25) 50 burpees 150 double unders 6:56, felt awesome on this. Rowed a 3:23, burpees were quick, DU’s unbroken (well almost, tripped with 1 left and just jumped and spun it around. Recover really fast on this. I could have rowed harder.  + mobility work 15-20 min PM Row 10 min easy + Row 15 seconds @1:25 rest 45 sec Assault 15 seconds @1300 watts rest 90 sec x12 – This got nasty. Heavy breathing more so than lactic. Feels really good recovering so well during high effort intervals now. The 1:25 row felt so easy. The A/B wasn’t hard until you hit about :11-:12 seconds. Crazy how you don’t feel anything and then right at :12 it just hurts. + Row 10 min easy – Abs cramped, did 5 on rower and 5 on a/b. + mobility work 15-20 min –...

12/7/16 – 12/18/16 – Training

7-Dec AM A. RNT OHS with light bands; 10 slow controlled reps x4; rest 1 min – Love these. Challenging . Left shoulder definitely has trouble with the stability. B1. Single arm DB OHS; 6 reps x4; rest 1 min bw sides/rest 1 min B2. Single arm bottoms up KB front squats; 6 reps x4/side; rest 1 min bw sides/rest 1 min – Used a 44# for the Front squats, and a 25# DB for the OHS. Focused on position. C1. Assisted german hang; 20 seconds x5; rest 40 sec C2. 5# weighted sholuder cars; 2 slow controlled reps in both directions x5; rest 40 sec C3. Overhead single arm bottoms up KB carry; 20 steps x5; rest 1 min – Used a 44# KB for OH Carry. The rest felt good. D1. Thumbs out band pull apars; 10 reps x3; rest 1 min D2. Straight arm single arm band lat pull downs; 10 reps x3; rest 1 min – Done. Good scap/rhomboid pump. PM A. Snatch pulls; 3×3; rest 2 min – 275, 295, 305 Felt good. B1. Clean grip deadlift @21×1; 4-5×5; rest 1 min B2. Single leg DB rdl; 8-10×5/side; rest 2 min – 224,245, 255, Felt strong. 53# KB’s for RDL. Focused on balance, not so much load. C1. Single leg back extensions; 6 reps x4/side; rest 1 min C2. BArbell hip thrusts; 10 reps x4; rest 1 min. 95, 115, 135, 145. Took a few sets to get adjust. Felt good though. + ski erg sprint 15 secnods @100% rest 1:45 x6 – Done. Love these. Would hold a 1:20,1:21  500m pace + mobility work 15-20 min 8-Dec...