3.25.19

1 snatch balance x5, rest as needed
*warm-up to a technical heavy and accumulate 5 reps at that weight

Worked at 105. That felt pretty good, I feel like I am “warmer” easier down here.

+
2 push press + 1 split jerk x5, rest as needed
*build to a heavy

115, 125, 135, 145, 145

The second push press on both sets of 145 was rough — jerk was easy

 

+
5 box squats x5, rest 2 min
*tough- same across 

155 for all sets. Was hoping to work at 175 but the warm up set at 155 wasn’t easy so I stayed there.

+
Aerobic maintenance:
30 min cyclical of your choice- mixed 
(add in some running since you’re in the south!)

haha biking and walking. open to running though! schedule just didn’t work out today

3.23.19

***Realized I messed up the dates on some of the previous posts***

spine prep x3 sets
-10 cat camels 
-20-30 sec GHD Tspine extension stretch
*https://youtu.be/j_HR66nnk9Y
-5 cook squats
*https://youtu.be/OvE365BBw5A
***Don’t push into any areas of pain here

3 rounds completed

+
Trunk stiffness: McGill Big 3- 2 stimulative sets of each
-McGill curl up
-side plank
-bird dog
*https://www.youtube.com/watch?v=fj_RvcrMd8w

2 rounds completed

+
Accumulate 10 squat snatch singles @ 105# or heavier

Got 8 singles at 105

L trap is a little tight, but no pain for snatching and I felt pretty good. Would have gone up a little if I’d had slightly more time. Had 1 rep a little forward at 105 but otherwise consistent

https://youtu.be/ps-_XIFCpL8

+
Accumulate 10 CJ singles @ 145# or heavier

Got 8 singles at 145

145 felt pretty easy, should have increased but just didn’t think about it

https://youtu.be/SOVo5TWa4uw

+
A1. 1+1/4 FS x7, rest as needed
*build to a heavy while maintaining T-spine positioning
A2. 3 seated box jumps (tall) x7, rest as needed

ran out of time

3.20.19

10 min testing out shoulder (same progression as last week)
*only progress to next movement if no pain
A. front plank hold
B. Shoulder taps in front plank
C. Pike HS
D. Handstand on wall
E Pushup
F Yoga push up
G Barbell press
H power snatch

all good ! better than last time
+
Row @ target 2k pace until effort level reaches 9/10. 90 sec. walking rest. 
*Continue until 2.5k is accumulated

[used 1:55 as goal pace]

Went 1:45 / 466m, 1:45/475m, 1:45/474m, 1:30/405m, 1:30/410m, 1:02/270m to finish

Was definitely a little conservative on this, but didn’t want to blow up and only have :90 to recover between intervals

 
+
Accumulate 10 SLOW shoulder CARs ea. 

completed
+
Accumulate 30 SLOW cat-camels 

completed

3.22.19

Auto regulated BACK squat- progression 1
Every 60 sec. for as long as possible: 2 BS @ 185#
*End when 1) speed of contraction slows 2) technique falters 3) you are unable to recover within the interval
**Cap at 15 sets

Completed 5 sets – again, energy wasn’t quite 100% but 5 sets was OK
+
For 40 min @ sustainable effort:
20 cal row
8 hang power cleans @ 95#
16 cal AB
50ft sled push @ tough loading [subbed another Sandbag carry 125 lbs ]
20 cal row
100ft farmer’s carry @ 70# ea. hand *focus on bracing midline
16 cal bike
100ft sandbag bearhug carry (heavy) [used 125lbs]
20 cal row
30 DB step ups (Open standard from 19.3)
16 cal AB
10 2-DB front squats @ 35# ea. 

completed 2 rounds at 39:00 and then just biked slowly to finish

3.21.19

Tspine prep x3 sets
-10 cat camels 
-20-30 sec GHD Tspine extension stretch
*https://youtu.be/j_HR66nnk9Y
-5 cook squats
*https://youtu.be/OvE365BBw5A
***Don’t push into any areas of pain here

3 rounds completed
+
EMOM 8 min:
5 DL
*choose weight based on how hamstring is feeling

Hamstring was fine, energy wasn’t 100% so didn’t push weight here

125, 125, 145, 145, 145, 155, 155, 155
+
Alt. EMOM 10
-5 hollow Ball V-press
*https://youtu.be/HMLmOrSXIlA
-6-10 ball supported low bar TTB
*Keep legs straight even if you cannot reach all the way to the bar, reach as far as you can
**https://youtu.be/WSQ-sKynuk4

Hollow Ball V- Press – was able to complete 5 per min in the EMOM

Low bar TTB – really struggled with these. Couldn’t do 6 good reps in a minute, and struggled to get my Toes all the way to the low bar.
+
Handstand strength
A1. AMSAP face up chinese plank x3, rest as needed

:45 for all
A2. AMSAP face down chinese plank x3, rest as needed

:45 fot all
+
Accumulate 100 wall-assisted thoracic extensions w/ lumbar lock (second video)
*https://www.instagram.com/p/BqnImRZlFIM/

Completed about 70 and forgot

Slightly bent arms helps!

3.13.19

Accumulate 15 squat clean singles @ 155-175# for quality

155, 155, 155, 160, 160, 160, 165, 165, 165, 170, 170, 170, 175, 175, 175

Really happy with the consistency here! I felt like 175 looked tough but my co-workers did not agree!

+
3 attempts to establish max watts on rower and AB

Row: 511/512/529

Bike: 1076/1076/1108

+
For 20 min:
15 sec. AB @ 75% max watts
*Rest 2 min
20 sec row @ 80% max watts
*Rest 2 min

completed. The 2 min rest made a huge difference! It wasn’t easy, but definitely do-able

+
Deep Diaphragmatic Breaths in supine position w/ shoulder flexion (arms overehad): 30 reps x 2 sets; rest 1 min b/t sets
*https://youtu.be/2ibSb6jQ3Ec

completed

+
Accumulate 10 quadruped hip CARs ea. 

completed

3.12.19

30 min progressive Row **target to increase paces by 1-3 sec. 
15 min @ EN2 (around marathon pace)
10 min @ EN3 (slightly below 30 min pace)
5 min @ EN4 (between 30 min and 2k pace)

Went 2:25 / 2:10/ 2:10, so hit the goal of increasing each pace
+
3 rounds:
-5 shoulder CARs ea. 
-5 quadruped scap CARs ea. direction
-5 side lying shoulder windmills ea

completed all rounds

3.9.19

10 min testing out shoulder
*only progress to next movement if no pain
A. front plank hold
B. Shoulder taps in front plank
C. Pike HS
D. Handstand on wall
E Pushup
F Yoga push up 
G Barbell press
H power snatch

Yoga push-up made my thoracic spine feel crazy tight, had a lot of trouble moving through that one. BB Press fine. Power snatch, a little tight.
+
1k row @ 1:58-1:59 pace, directly into 500m @ marathon row pace
*Rest 3 min
x2-4
*if you are maintaining pace, continue to next set

1:59.1 ave, 1:59.0 ave. Stopped. Rowing directly into the 500m @ marathon was fucking tough. Crazy burn. Thought I would have to stop during the first one.
+
Accumulate 10 SLOW shoulder CARs ea. 

completed – rotation feels very rough and little bit of pain on the front of the L shoulder as I bring the arm behind me.
+
Accumulate 30 SLOW cat-camels 

completed

3.8.19

*missed last week 
Auto regulated BACK squat- progression 1
Every 60 sec. for as long as possible: 2-3 BS @ 180-190#
*End when 1) speed of contraction slows 2) technique falters 3) you are unable to recover within the interval
**Cap at 15 sets

using 180lbs x2, completed 10 sets. Eventually just couldn’t recover

Here’s set 1:

+
15 min row @ EN2 
*Every 3 min: 50ft sled push (heavy)

completed (assumed clock stops while I’m pushing the sled). Used Rogue sled + 45lbs + 25lbs
+
15 min AB @ EN2
*Every 3 min: 100ft farmer’s carry (heavy)

completed – used 24kg per hand
+
15 min ski @ EN2 (if shoulder is bothering you- AB or row again)
*Every 3 min: 100ft unweighted walking lunge

completed – biked instead of skiing

legs got really toasty during this one

3.7.19

Tspine prep x3 sets
-10 cat camels 
-20-30 sec GHD Tspine extension stretch
*https://youtu.be/j_HR66nnk9Y
-5 cook squats
*https://youtu.be/OvE365BBw5A
***Don’t push into any areas of pain here

completed – the GHD T spine stretch gets close to pain in the shoulders if I’m not careful
+
EMOM 10 min:
3 DL
*choose weight based on how hamstring is feeling

125, 125, 155, 155, 155, 175 for the rest. Felt gret!
+
Handstand strength
A1. AMSAP hollow body hold x4, rest as needed
A2. AMSAP arch body hold x4, rest as needed

:35 for all sets. Really had to fight for that at the end!
Accumulate 100 wall-assisted thoracic extensions w/ lumbar lock (second video)
*https://www.instagram.com/p/BqnImRZlFIM/

completed – thoughts on technique?