Tuesday
Row 400m @ 90% effort
30 sec Front Plank w/ feet 6” up on wall
rest 60 sec
x 6
rest 5 min
Air Bike 2 min @ 90% effort
5 Toes to Bar
10 sec L-Sit Hold
rest 60 sec
x 6

1)1:26

2) 1:27

3) 1:35

4) 1:37

5) 1:35

6) 1:33

Got thru the planks much better today. Came out a little fast... Just glad to be back being active. Did try to put a little more emphasize on pushing with my quads than with my posterior chain. Right quad cramped up pretty good on  set 4.

1)32

2)29

3) 27

4) 28

5) 27

6) 29

Ok... Quads cramped up a bit more on the AD... I'm just gona blame it on in activity. Core work done. 

Monday

Went to the Chiro, he said I tweaked my back pretty good, but it didn't seem like I had any sort of disc or structural damage. He worked on my spinal erectors, Psoas, and medial glutes and pointed out that the right side of my hip is way tight. I guess we can add that to the growing list of warm up stretches and cool down rolling. 

No lifting today, I may resume my workouts tomorrow if no pain.

Saturday

1 hours of everything Supple Leopard has on low back mobility. Can't wait for Monday. 

Friday
60 min @ easy pace
Row 5k buy-in
+
15 sec Ring Support Hold, focus on eyes straight forward and external rotation
50’ Crab Crawl, hips up as high as possible
30 sec Single Arm Plank/side
Run 400m
30 KB Swings, 35#

Nope. Bending down hurts. A lot. Chiro appointment is on Monday. Gona take it easy till then. 

W4
Thursday
A. Front Squat w/ 4 sec pause in bottom, build to 1RM
B. Wtd Pull Up @ 30X1, build to 2RM -5, -10% for 2
C. Back Rack Reverse Lunge, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets

Worked up to 255 front squat but my SI joint still hurt from Saturday, then while pulling my left knee sleeve up I felt shooting pain around my low back, hip area. Felt fine squatting, but at every other movement it hurt. Still hit 285 and barely missed 300#. 

Called it a day there. Gona call my Chiro and see if I can get in and see what is going on. 

Tuesday
Row 350m @ 90% effort
30 sec Front Plank w/ feet 6” up on wall
rest 60 sec
x 6
rest 5 min
Air Bike 90 sec @ 90% effort
5 Straight Leg Raises as high as possible hanging from bar
rest 60 sec
x 6

Had a little bit of a hard time at first with my feet sliding down the wall... New box, freshly painted walls... But after a couple tries and a few scoff marks I got it down. 

These were tougher than the FLRs!

1)1:20 row

2)1:20 row

3) 1:24 row

4) 1:19

5)1:22

6)1:18

Got really close to touching the bar every time. AD had my legs feeling fiery!

1) 20 cals

2) 26 cals

3) 27 cals

4) 24 cals

5) 25 cals

6) 27 cals

Monday-
A. Snatch Push Press, build to 6RM, -5% and -10% for 6
B. Front Squat @ 20X1, build to 4RM
C1. Wtd Pull Up Cluster, 4 x 1.1.1.1, rest 10 sec b/w singles, 30 sec after set
C2. CG Bench Press @ 30X1, 4 x 6-8 reps, rest 3 min

A) 65,105,135,165,185x6 175x6 165x6

Lower back was still really really tender from Saturday. Leaning forward to receive the bar on the way down was my limiting factor. Felt like my back was going to lock up any minute. 

B)135, 165, 225, 255, 285x4

Legs felt good... Stopped when I felt I was about to lose form. 

C1) 73# failed the last rep on rounds 3 and 4

C2) 165x8, 175x 8, 175x7, 175x7

Did these with the wrong tempo... 33x1. 

Saturday
A. Back Squat w/ 40-60# of chains, build to 3RM, -5, -10% for 3
B. Snatch Grip Romanian Dead Lift @ 50X1, build to tough set of 3 for 3 sets *use straps, go to just below knee, pause, and back up
C. GH Raises @ 50X1, 4 x 4-6 reps, rest 2 min
D. Hollow Hold on GH Machine, 4 x 30 sec, rest as needed *arms straight over head

A)135, 185, 225, 255, 280, 300+ 60# of chains

285x3

270x3

Super pumped about getting that 300. However my lower back, upper glute area was immediately super sore for some reason.

B)135, 185, 215x3x3... Had to fight of the knee bend on my way back up more than usual.  Probably because my back was so sore. 

C)6, 6, 6, 6,

D) done. These were tough! 

Friday
55 min @ easy pace
Row 3k buy-in
+
30 Double Unders
15 sec Chin Over Bar Hold
100’ Bear Crawl, stay as low as possible
30 Double Unders
20 alternating Step Ups, 20”
30 sec Wall Facing HS Hold
30 sec Hollow Rock

Jaguared it after class... Not the best idea I've ever had. 

3k) 12:52

7 rounds + 24 DUs. That one was rough. 

W3
Thursday
A. Front Squat w/ 6 sec pause in bottom, build to 1RM
B. Wtd Pull Up @ 30X1, build to 3RM -5, -10% for 3
C. Back Rack Reverse Lunge off 45# plate, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets

A)185, 225, 255, 275, 285, 290F

That 285 was very hard fough. 

B) 40,47,56,73x3, 73x2 failed third attemp (could not make 70# with my current set up), 66x3

C)134,165,185. Right leg may have had a little more... Left leg was done tho. I did find myself slightly "stripper lunging" towards the end too. On both legs. 

Tuesday
Row 300m @ 90% effort
30 sec FLR on Rings
rest 60 sec
x 6
rest 5 min
Air Bike 70 sec @ 90% effort
10-20 sec L-sit Hang from Bar
rest 60 sec
x 6

amazingly every round took me the same amount of time...1:47. got done with the row in 1:07 then 10 seconds to transition to the rings.

air bike.
1)16 cals, :20 sec
2)20 cals, :20 sec
3)16 cals, :20 sec
4)17 cals, :20 sec
5)17 cals, :20 sec
6)19 cals, :20 sec

A. Snatch Push Press, build to 8RM, -5% and -10% for 8
B. Front Squat @ 20X1, build to 5RM
C1. Wtd Pull Up Cluster, 4 x 1.1.1.1.1, rest 10 sec b/w doubles, 30 sec after set
C2. CG Bench Press @ 33X1, 4 x 6-8 reps, rest 3 min

A) 75, 105, 135, 165, 195X8 
    185x8 (felt so much easier than last week i was surprised!)
    175x8

B) 135, 185, 225, 245, 265x5... i felt like my legs had more, but i was so out of breath on the last 2 i was about to starting taking more than 1 sec sat the top

C1)73#, sets 1 &2 were on point, set 3 i failed the last rep, set 4 i failed the last 2 reps 
C2)165x 8, 7, 6, 8

Saturday
A. Back Squat w/ 40-60# of chains, build to 4RM, -5, -10% for 4
B. Snatch Grip Romanian Dead Lift @ 22X1, build to tough set of 3 for 3 sets *use straps, go to just below knee, pause, and back up
C. GH Raises @ 50X1, 4 x 4-6 reps, rest 2 min
D. Hollow Hold, 4 x 45 sec, rest as needed

A) 185, 225, 255, 275+ 60# of chains

260x4

250x4 

Quads were still a bit sore from the rowing I guess. I wanted a little more, but I barely squeezed out that 275.

B) 135,155,185, 205x3x3 

C)6,6,6,5.

D) done. 

Friday
50 min @ easy pace
Row 2k buy-in
+
5 x 20 unbroken double unders
100’ Double KB Front Rack Carry, 53#/hand
50’ Crab Walk, hips up the whole time, walk towards hands

8:38 on the 2k row

6 rounds total

First 3 rounds were ok, then I started missing on my DUs a lot... Round 4 I missed as many rounds as I completed. 

Round 5 I broke my rope. Which I had just bought when the Open started. So I borrowed a rope which was too long for me. Round 6 I rowed a 500m just to keep moving... Oh the joys of DUs. 

Crab walks really hurty wrist. Finished them tho. 

W2
Thursday
A. Front Squat w/ 8 sec pause in bottom, build to 1RM
B. Wtd Pull Up @ 30X1, build to 4RM -5, -10% for 4
C. Front Rack Reverse Lunge off 45# plate, build to 8RM/leg, rest 30 sec b/w legs, as needed b/w sets

A) 185, 225, 245, 265, 275, 280F... exhaled too much air at the bottom and lost midline on the 280#.

B) got up to 60# but i think i did the tempo backwards... i went 3 secs on the way up not down.
   57#x4
   54#x4 

C)75, 105, 135, 155 (ouch) got it... but man it was rough! 

Tuesday
Row 250m @ 90% effort
30 sec FLR on Rings
rest 60 sec
x 6
rest 5 min
Air Bike 60 sec @ 90% effort
10-20 sec L-sit Hang from Bar
rest 60 sec
x 6

1)1:40
2)1:36
3)1:36
4)1:36
5)1:36
6)1:36
well... at least it was a consistent effort.

1)24 cals; :20 sec
2)20 cals; :20 sec
3)16 cals; :20 sec
4)18 cals; :15 sec
5)16 cals; :15 sec
6)17 cals; :17 sec
really had to go to my happy place on this one. 

Monday-

A. Snatch Push Press, build to 10RM, -5% and -10% for 10

B. Front Squat @ 20X1, build to 6RM

C1. Wtd Pull Up Cluster, 3 x 2.2.2, rest 10 sec b/w doubles, 30 sec after set

C2. CG Bench Press @ 33X1, 3 x 6-8 reps, rest 3 min

A)75, 105, 135, 165, 185x10
    175x10
    165x10
 B)165, 195, 225, 245... hammies were still sore from saturday. wanted more, but body was not gona have it.

C1)40#vest for set 1, 50# for set 2 and 3

C2)165#x6, 185x4, 185x5

Saturday
A. Back Squat w/ 40-60# of chains, build to 5RM, -5, -10% for 5
B. Snatch Grip Romanian Dead Lift @ 40X1, build to tough set of 5 for 3 sets *use straps, go to just below knee and back up
C. GH Raises @ 50X1, 3 x 4-6 reps, rest 2 min
D. Hollow Hold, 3 x 45 sec, rest as needed

A) 275+ 60# of chain. 

    260+ 60#

    245+ 60#

B)185x5 for all 3 sets 

C) 4,5,4 (hamstrings giving out on last set)

D) done

Friday
45 min @ easy pace
Row 750m
100’ Farmer’s Carry, 70#/hand
10 Wall Facing Shoulder Taps/arm

6 rounds + 750m row

Friday- April 2nd 2015

A. Front squat with 10 sec pause in bottom, build to 1RM
B. Wtd pull up, build to 5RMC. Barbell RFE split squat @ 30X1, build to 8RM/leg, rest 30 sec between legs, as needed between sets


A) 260# felt good to squat again

https://youtu.be/5HF3vC0laZk

B) 60# x5

C) 95# not that is was heavy... but balancing was surprisingly more difficult... not sure i did these 100% right so i videoed the last set.

https://youtu.be/S_dPCSoeFZ4

https://youtu.be/o3aYjzI1upQ