7/30/17

A1. Dumbbell Box Step Ups to 20" box x 20 steps (10/leg) rest 1:00 (use 25-35#) 

30#, 35#x4

A2. SA KB Front Rack Lateral Step Up to 20" Box x 8/leg rest :30 bt sides (use 26# KB). 

A3. Bottom Squat Hold (at parallel) x :30 rest 2:30 x 5 sets. Done. 

B1. Side Lying DB External Rotation x 10/arm rest :30 bt sides (make sure to hold towel between body and arm) 2.5#

B2. Incline Prone Y raises (no weight) x 15-20 reps rest 1:30 x 3 sets (https://youtu.be/VA3gB3xU3yw) *don't shrug upper traps*. Done. 

+

10 rounds:

:20 Plank Hold

15 Russian KB Swings 35#

10 Pistols (alt)

5 Calorie Assault Bike @ 800+ Watts

17:07, 11 rounds- don't remember if I did the pistols or not in the 9th round so just did an extra round 

6/29/17

warm up:
foam roll T rotations
quad. rotations

3 sets:
10 internal rotations
10 ext. rotations
10 bicep curls (against the wall) 5#
10 front raises 5#
:15 wall slide hold
6 wall slides
8 SA db press (half kneeling) 10#

EMOM10
10 cals AB
rest 3 min x2

6/27/17

Active Recovery Day-
10 min bike, foam roll 20 min, 2 mile run (slow 8 min pace), stretch/breathing 20 min

6/26/17

A1. Single Leg Landmine DL x 8/leg rest 1:00 @ slow tempo - https://youtu.be/3qCthbjDn-U 
35# bar + 10#, 15#, 17.5#, 20#x3
A2. Weighted Russian Step Up x 8/leg rest 1:00 x 6 sets
20#, 25#x2, 30#x3
Hardest part was grip
B1. Cossak Squat x 6/side rest 1:00 - https://youtu.be/tpczTeSkHz0
B2. Pistols (alt) x 16 (8/leg) rest 1:00 (accidentally did 18) I love pistols
B3. Hollow Hold x Max Effort (Arms at side) rest 2:00 x 5 sets
1 min + some seconds each time
+
E3MOM x 24 
300m Run (start at dumpster)
Done :45-:55sec per run 

6/26/17

A1. Belt Squat x 8 reps rest :30

70#x2, 90# x3

A2. Banded Hip Bridge x 20 reps rest 2:00 x 5 sets done. 

B1. Birddog x 8 reps (4/side) rest :15

B2. Single Arm Suitcase Carry x 50m (light KB) rest :15 bt arms 26#

B3. Hip Extensions x 15 SLOW reps rest 1:45 x 5 sets. Done. 

+

Tabata:

Assault Bike Legs Only

Bottom to Bottom Squats

Assault Bike Legs Only

rest 2:00 x 2 sets

44, 39 cal

37, 41 cal

6/24/17

A. DB Front to Back Lunges x 6/side rest 2:00 x 5 sets 20#

+

AMRAP 30

300m Run

20 Walking Lunge Steps (no weight)

10 Calorie AB *legs only*

8 rds 

+

Finisher:

DB Pinch Hold x Max Time @ 20-25# - https://youtu.be/wECnDtk9T3A

rest as needed  x 3 sets

Done. Struggle for the left side 
Grip strength is def a weakness

1 mile cool down 

6/23/17

A1. Weighted Lateral Box Step Ups x 8/leg rest :30 bt legs

A2. Bulgarian Split Squats x 8/leg rest :30 bt legs rest 2:00 x 6 sets (20# dbs)

B1. Xband walk x 20 steps/side rest :30 green band 

B2. Wall Sit x :60 rest 2:00 x 4 sets

+

Tabata Bottom to Bottom Squats done. 

longest day of the year

10 min of alt. step-ups

6/20

400m waking lunges

6/19/17

EMOM x Completion
:30 Perfect Air Squats (barefoot)
*don't stop until 300 are complete*

16:30 MIN

6.12 - 6.18 Ice (20:00 on - 40:00 off) - Neck/Traps, Shoulders x 2-3 sets per area

+

Bottom Squat Breathing x 10 breaths (belly breathing)

Standing Forward Fold x 10 breaths (belly breathing)

Childs Pose x 10 breaths (belly breathing)

Box Breathing from 90/90 x 10 breaths (belly breathing)

x 3-5 sets (as you can tolerate)

*each breath should be 3-5 second inhale, followed by and 8-10 second exhale*

50-40-30-20-10
Alternating lunge (per leg)
Hip extensions
Sit-ups

6/7/17

Movement Prep:

Quadruped thoracic extensions x 5/side - https://youtu.be/z2zv526I7M8

Cat/Cow x 5-6 SLOW reps

Inchworms x 5 small steps

Wall Angels x 5-6 SLOW reps

Child's Pose/Down Dog accumulate :45 seconds

Squatting Thoracic Rotation x 5/side

Thoracic Bridge x 5/side - https://youtu.be/qry8-R2SqII

Rocking Back Bridge x 3-4 - https://youtu.be/gEVlZ5YEwNE

Passive Hang (from rings) x :30

+

A1. Half Kneeling Single Arm Landmine Press x 8/arm rest 1:00 15# on 35# bar 

A2. Side Lying Rotator Cuff External Rotation x 10-12/side rest 1:00 4#

A3. Waiters/Farmers Carry Combo x 100'/side rest 1:00 x 5 sets

26# kbs, 35#, 26#x3

Every movement hurt so much

6/5/17

long warmup with focus on breathing/mobility 

A. Snatch Warmup x 10 minutes (barbell only - work positions)done. 

B. EMOM x 20

Snatch x 1 rep (50, 55, 60, 65, 70, 70, 75, 75, 75, 75, 80, 80, 80, 80, 80, 85, 85, 85, 90, 90

75#, 90, 95, 100

2 @ 105#

4@ 110

5 @ 120#

3 @125#

2 @ 130#

Moving forward when catching. I think I'm setting up the bar too far away from my shin when I start 

C. Snatch Pull (off 12" blocks) x 2-3 reps rest 2:00 x 4 sets (keep it around 160). Done all @ 160#

D1. KB Front to Back Lunge x 6/side rest 1:00 35# kb. (Accidentally did dbl front rack lunges)

D2. Hip Extensions x 15 Slow reps rest :30

D3. Glute Ham Raise x 8 reps rest 2:00 x 4 sets

Done. 

+

10 rounds:

5 Strict HSPU

5 UB Chest 2 Bar Pull-Ups

10 Alt. Pistols

7:29

All reps ub

Finisher:

5 Legless Rope Climbs (not timed)

Done (at Pelham) taller rope is def much harder. Don't know how to use my legs to help yet. 

6/3/17

2 sets:

T-Y-I raises

+

2 sets:

Bicep/Tricep Opener

+

2 sets:

Landmine Row x 6/arm.

(One set of all of these (did openers already Twice this week)

+

300m Sandbag Carry @ 80#. Done 

+

2 sets:

Rope Sled Pull Drop Set x 100' 

rest 3:00

45+25

45

+

3 sets: (for speed)

Sled Drag x 200' (2 x 45#)

rest 2:00 minutes

Done. 

+

5 sets:

Prowler Sprint x 1 plate

*every :90*. Check. 

+

10 minute AB cooldown

10 minutes Box Breathing

 Done. 

+

Finisher (not timed):

5 Seated Legless Rope Climbs

20 Deficit Strict HSPU @ 2"

2 minute L-Sit

*break this up as needed*

6/2/17

AM

A. EMOM x 15 

Power Clean x 1 + Split Jerk x 1 (115x1, 125x1, 130x2, 135x2, 140x2, 145, 150, 155, 160x2, 165, 170)

*bend back knee + stick landing*
Was trying to breathe better cause my neck/trap were bothering me. this made me really light-headed and dizzy- Had a panic attack at 160#

Came back and finished...

B1.Seated Single Arm Z-Press x 5-6 reps/arm rest 1:00 bt arms (:02 OH pause per rep) *40# or higher*

6 reps @ 40# (left side limiting factor)

B2. Ring Dips x 6 Strict Reps + 6 Kipping Reps 

Done ub 

rest 2:00 x 4 sets

C. Strict Chest 2 Bar Pull-Ups (accumulate 20-30 reps)
30 Done. (Sets of 2s-4s)

+

A. 10 minute Snatch Positional Work (increase weight to 65-75#) 70#

+

AMRAP 20

50 double unders

25 box jumps @20"

15 power cleans 95#

6+78
Ehh. 

+

10 minutes HSW practice 

6/1/17

AM

A. Snatch Positional Work x 10 minutes. Done. 

B. EMOM x 10

Snatch Balance x 1 rep (60x2, 70x2, 75x2, 80x2, 85x1, 90x1 percent) 

95#, 95,110, 110, 120, 120, 125, 125,130,140 

C. Power Snatch Cluster (off 12" blocks) 1.1 x 5 rest :10, rest 2:00 @ 80-85% of 1RM (perform 3 OHS with :01 pause at bottom after second rep in cluster) done @ 120# all good 

D. Back Squat

5 @ 65% 195

3 @ 75% 225

3 @ 85% 255

1 @ 90% 270

6 @ 80% 240

6 @ 80% 240

6 @ 80% 240 (failed the 6th rep, i need to stop failing the last rep of the last set. Bad habit)

rest 3:00

PM

"Nasty Girls" V2

3 rounds:

50 Pistols (alt)

7 MUs

10 Hang Power Cleans 115#

9:59

Mus (3/2/2, 3/1/2/1, 3/1/1/1/1)

I could've been better with the mus 

Cleans/pistols all ub

So fun!

Upper left back has been bothering me, Rago said I need to work on breathing into my belly. 

Also would I be able to use the crossover symmetry/could you show me how to use it?

Maybe I could buy my own if you don't want me using yours?