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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...

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...

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....