Forgot to post Tuesday. 

Tuesday
5 sets @ high effort
10 Hang Squat Clean, 95#
Row 500m
rest 2 min b/w sets
+
5 sets @ high effort
7 Hang Power Snatch, 95#
Run 400m
rest 2 min b/w sets

The cleans and row were the toughest. Quads were smoked... Tho I think that yesterday's lunges may have had something to do with it. 

1) 2:39

2) 2:43

3)2:45

4) 3:08

5) 2:53

Ended up running, did not rain. 

1) 2:30

2) 2:15

3) 2:15

4) 2:15

5) 2:15

I actually did not know how consistent I was on this one till now! Tried pose running, it was weird but I think it helped keep my calves out of trouble. 

Monday-
A1. DB Bench Press @ 30X1, 4-5 reps x 4, rest 30 sec
A2. Tuck Front Lever Pull Ups, 3-4 reps x 4, rest 30 sec
A3. Back Rack Walking Lunges, 12 steps x 4, rest 2 min
+
20 min EMOM
1st- 1 L-Sit Rope Climb
2nd- 3 strict Deficit HSPU’s, 5” deficit

1) used the 75# DB and wrapped 10# of chains around the handle... Calling it 85#, probably rougher because it was not balanced lol!... Did all sets of 5

2) 4,3,4,4 keeping from swinging was pretty tough. 

3) 185, 185, 185, 205 ( probably a bad idea... That was super tough. I'll be feeling it tomorrow)

EMOM 

Done... First 6 rounds of rope climbs started out seating down. Last 2 rounds felt my bicep cramping up a bit. 

HSPU done. 

Saturday
A. Front Rack Reverse Lunge off 45# plate, 6/leg x 3, rest 60 sec b/w legs
B1. Good Morning @ 22X1, 4-6 reps x 5, rest 30 sec **video
B2. GH Raises @ 50X1, 4-6 reps x 5, rest 2 min  **Hands behind head entire time
D. Torture Twist, 5/side w/ 3 sec hold x 5, rest as needed  ***add some dynamic rotations  to your every day warm up.  Test and retest w/ movements like I posted of the girl at my gym.

A)165, 185, 185
B1) 95, 115, 115, 115, 115
https://youtu.be/sM5aR9Nd1J4

https://youtu.be/YIB3oCeJfUo

https://youtu.be/IKjdO6VEKNc

https://youtu.be/yFj9EV_yh3U

B2) 6, 4, 4, 3, 3 this got more difficult with my hands behind my head... also on that last set i felt like my butt was coming up first then my torso. 
D) done

Friday
A1. Push Press @ 30X3, 2-3 reps x 5, rest 30 sec **focus on keeping rib cage locked down, stretch/roll lats and thoracic area during rest and before
A2. Omni Grip Pull Up @ 20X1, 2.2 x 5, rest 3 min *2 wide grip, 2 regular grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
7 Hang Power Cleans, 95#
7 Ring Dips
7 Box Jump Overs, 30"
rest 60 sec b/w sets

A1)135x3, 165x3, 185x2, 185x2, 185x2 the hardest part was bring it it back down, it kind of pushed me lower on the rebounce than i typically do. and made it hard to pop back up.  

A2) 47# every time

METCON

23:41

W4 (hip/back rehab focus)
Thursday
A. Double KB Front Rack RFE Split Squat @ 3030, 5/leg x 3, rest 60 sec b/w sets
B. Single Leg Dead Lift @ 3030, 8/leg x 3, rest 60 sec b/w legs 
C. Single Leg Hip Extension @ 20X2, 6-8/leg x 5, rest 20-30 sec b/w legs **add weight if possible
D. Dead Bug @ 15X1, 5/side x 5, rest as needed

A) 44#, 44#, 44#
B)26#, 26#, 26#
left leg struggled a bit. Felt like the top of my hip and the bottom of my foot was really cramping.
C) 8, 7, 7, 6, 6 ouch... these hurt today.
D) done. best part of the whole day. 

Feeling a bit beat up from yesterday still, didn't sleep well last night. 

Tuesday
5 sets @ high effort
10 Wall Ball, 30#
Row 500m
rest 2 min b/w sets
+
5 sets @ high effort
8 Power Clean NOT TnG, 155#
Run 400m
rest 2 min b/w sets

2:37, 2:34, 2:38, 2:37, 2:47

Wheels fell off at the end in both the wall balls and the row. 

2:33, 2:26, 2:21, 2:20, 2:18

Tripped on my first run... Lol! Ya... Not smooth. Last one was a flat out sprint. Hurt so much. 

Used the altitude training mask during my rest periods. 

Monday-
A1. DB Bench Press @ 30X1, 6-8 reps x 4, rest 30 sec
A2. Single Arm DB Bent Row @ 30X1, 6-8/arm x 4, rest 30 sec
A3. Back Rack Walking Lunges, 14 steps x 4, rest 2 min
+
20 min EMOM
1st- 1 L-Sit Rope Climb
2nd- 8 strict HSPU's

A)75x8, 75x8, 75x8 75x8... Didn't think if make it. That was rough!

A2)75x8, 75x8, 75x7, 75x6 those got heavy quick today.

A3) 155, 155, 155, 155, 

EMOM done

First 5 rope climbs started from a seated position and went up, last 5 rope climbs I started standing up then got into an L position and climbed up. 

HSPU done. 

Saturday
A. Front Rack Reverse Lunge off 45# plate, 7/leg x 3, rest 60 sec b/w legs
B1. Good Morning @ 33X1, 6-8 reps x 5, rest 30 sec
B2. GH Raises @ 50X1, 4-6 reps x 5, rest 2 min  **add weight if possible 
D. Torture Twist, 5/side w/ 3 sec hold x 5, rest as needed  ***add some dynamic rotations  to your every day warm up.  Test and retest w/ movements like I posted of the girl at my gym.
https://youtu.be/Bac0udbB-uc

A)135, 155, 155.

B1)75x8, 85x7, 85x6, 85x7 85x8

B2) 6,6,6,6,6,... No added weight. Tried to put my hands above my head instead of across my chest and that was plenty hard enough. Could only get like 3 reps like that then I had to bring my hands in. 

C) done. Just started with the stretches so it still felt a bit uncomfortable tho not as painful as last week. 

Friday
A1. Push Press @ 30X3, 3-5 reps x 5, rest 30 sec **focus on keeping rib cage locked down, stretch/roll lats and thoracic area during rest and before
A2. Omni Grip Pull Up @ 20X1, 2.2.2 x 5, rest 3 min *2 wide grip, 2 regular grip, 2 supinated narrow grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
5 Hang Power Snatch, 95#
7 Ring Push Ups
21 Double Unders

A)95x5, 135x5, 165x4, 165x4, 165x5

The tempo on the last 2 165# sets may have been a little faster on the way down, trying to focus on ribs down. 

A2)done with 38# on (35# kb + 3# leader chain)... These got really spicy at the end. 

Metcon

22:00

Missed my first 2 sets of DUs but got a good rhythm going after wards and kept everything around :40 seconds. Probably the ugliest snatches I've performed in a couple years tho. Not too happy with how those felt. 

W3 (hip/back rehab focus)
Thursday
A. Double KB Front Rack RFE Split Squat @ 3030, 6/leg x 3, rest 60 sec b/w sets
B. Single Leg Dead Lift @ 3030, 8/leg x 3, rest 60 sec b/w legs 
C. Single Leg Hip Extension @ 20X2, 6-8/leg x 5, rest 20-30 sec b/w legs **add weight if possible
D. Dead Bug @ 15X1, 5/side x 5, rest as needed

A)35#, 35#, 44# burned. 

http://youtu.be/gOcriBlBkYo

http://youtu.be/mWKgduh6Y8Q

B) 18#, 26#, 26# feeling a little better with these. 

http://youtu.be/UrBLyRwkOIs

C) done, no added weight. Back was starting to blow up a bit.

D) done. Remarkably these make my low back feel much better. Back was tight before doing these, now it's feeling normal. 

Tuesday
5 sets @ high effort
7 Wall Ball, 30#
Row 500m
rest 2 min b/w sets
+
5 sets @ high effort
4 Power Clean NOT TnG, 175#
Run 400m
rest 2 min b/w sets

1)2:25

2)2:21

3)2:26

4)2:29

5)2:25

Felt inspired by the last barbell shrugged podcast. Used an altitude training mask during the recovery time. Wow. Lol! 

1)2:07

2)2:04

3)2:10

4)2:20

5)2:28

Shins got really tight after the 3rd round made it really painful to run. That's on me tho. I had neglected to do any of my stretches or mobility lately, focused mostly on posterior chain and Psoas. Gotta go back taking care of my calves and tibialis area everyday. 

Monday-
A1. DB Bench Press @ 30X1, 8-10 reps x 4, rest 30 sec
A2. Single Arm DB Bent Row @ 30X1, 8-10/arm x 4, rest 30 sec
A3. Back Rack Walking Lunges, 16 steps x 4, rest 2 min
+
20 min EMOM
1st- 1 Rope Climb, legless as long as possible + 3 CTB Pull Ups
2nd- 7-8 strict HSPU's

A1)53x 10, 75x10, 75x8, 75x8

A2)53x10, 75x 10, 75x 8, 75x8

A3) 135, 145, 145, 145... Hamstrings were super sore from Saturday still so I kept these a little lighter... Still burned like crazy tho. 

EMOM 

All rope climbs were leg less+ 3 CTB. 

HSPU8 thru 8 minutes, then 7 thru 12. Left wrist was hurting again so I did them on my knuckles. Surprisingly tougher to do. 

Saturday
A. Front Rack Reverse Lunge off 45# plate, 8/leg x 3, rest 60 sec b/w legs
B1. Good Morning @ 33X1, 8-10 reps x 5, rest 30 sec
B2. GH Raises @ 50X1, 4-6 reps x 5, rest 2 min
D. Torture Twist, 5/side w/ 3 sec hold x 5, rest as needed
https://youtu.be/Bac0udbB-uc

A) 95, 135, 135... Last set got tough. Had to out down at 5 then finish. Trying to keep rib cage down to take pressure off my back, but it made it harder to breath. 

B1)45x10, 65x9, 65x10, 65x10, 75x10. Yikes!

B2)6,6,4,4,3 double yikes! 

Burns so good! Lol! Hammies are smoked tho. 

C) got thru 4 sets... Turning to the right side, felt like my left side was going to snap right above my fronal left pubic bone area. Whatever muscle that was was super super tight. I barely had 45 degrees range of motion going right.  No problem going left. Felt like I could turn almost to 90 degrees. 

riday
A1. Push Press @ 30X3, 4-6 reps x 5, rest 30 sec **focus on keeping rib cage locked down, stretch/roll lats and thoracic area during rest and before
A2. Omni Grip Pull Up @ 20X1, 3.3.3 x 5, rest 3 min *4 wide grip, 4 regular grip, 4 supinated narrow grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
5 Burpee Box Jump Overs, 24”
20 Double Unders
5 Toes to Bar
rest 60 sec b/w sets

A) 95x6, 115x6, 135x5, 135x5, 135x4. Tried to keep my ribs locked down as best as I could. Felt ok thru 4 sets, the last one I came a bit unglued and allowed my chest to come up. 

A2) done with a 20# vest. Last round got a bit spicy tempo was a little compromised. 

Metcon. 

Accidentally got 20 chips out to count instead of 15... So ya. I did 5 extra rounds. Lol! Ugh. 33:55 total time. Kept everything around :45- :50 seconds. And surprisingly did not miss a DU until round 16 and 17. 

W2 (hip/back rehab focus)
Thursday
A. Double KB Front Rack RFE Split Squat @ 3030, 8/leg x 3, rest 60 sec b/w sets
B. Single Leg Dead Lift @ 3030, 10/leg x 3, rest 60 sec b/w legs 
C. Single Leg Hip Extension @ 20X2, 6-8/leg x 5, rest 20-30 sec b/w legs
D. Dead Bug @ 15X1, 5/side x 5, rest as needed

A) 35# KB... Those burned a lot! Lol! Had to stop at 5 on the last set for both legs. Back got a little tight with these. 

B) 18#, 26#, 18#... The 26s blew my back up a little so I went back down to the 18s.

C)went 8 every time... Did notice that I get my hips up higher with my right leg than with my left. 

D) done. Felt good actually. 

Tuesday
5 sets @ high effort
5 thrusters, 135#
Row 500m
rest 2 min b/w sets
+
5 sets @ high effort
5 Power Clean TnG, 155#
Run 400m

rest 2 min b/w sets

Row on left... Run on right.... Felt my back complain a little on the last clean on the last set, been tight again ever since. 

Monday-
A1. DB Bench Press @ 33X1, 8-10 reps x 4, rest 30 sec
A2. Single Arm DB Bent Row @ 30X1, 8-10/arm x 4, rest 30 sec
A3. Back Rack Walking Lunges, 20 steps x 4, rest 2 min
+
20 min EMOM
1st- 1 Rope Climb, legless as long as possible
2nd- 5-7 strict HSPU's

1) 45#x10, 45#x10, 53#x10, 75x7 the 53 was with KB... For some reason we go from 45 to 75# with dumbells... I was kind of surprised about doing the 75s the tempo may have been a little rushed tho. 

2) 45x10, 53x10, 53x 10, 75x8

3)95, 115, 135, 155.... Was unsure of what I could do for 20 steps so started a bit light... The 155 had a good burn tho. 

EMOM done

All climbs were legless, first 5 were pretty strict, last 5 had a little kip to it. 

7 HSPU every round... Got spicy on the last 2 rounds. 

Saturday

A1. Push Press @ 30X3, 6-8 reps x 5, rest 30 sec
A2. Omni Grip Pull Up @ 20X1, 4.4.4 x 5, rest 3 min *4 wide grip, 4 regular grip, 4 supinated narrow grip
+
15 rounds @ high effort
5 Wall Ball
5 Toes to Bar
5 Box Jump Overs, 24”
rest 60 sec b/w sets

did this on saturday with a group of guys that wanted to give this a go for it with me.

A)95X8, 115X6, 115x6, 115x6, 115x6... these got really tough towards the end, lower back was really feeling it, probably because my shoulder mobility was not on point today.

A2) done.

Metcon

21:59 total... first round was the slowest at :50 secs, then everything else was around :30 seconds until the last 4 rounds which were around 28 seconds or so... I just had to beat the other guys lo! it was a pretty epic workout and got pushed pretty hard by the guys.

W1 (hip/back rehab focus)
Thursday
A. Double KB Front Rack RFE Split Squat @ 3030, 10/leg x 3, rest 60 sec b/w sets
B. Single Leg Dead Lift @ 3030, 10/leg x 3, rest 60 sec b/w legs **last version in video if possible,  https://www.youtube.com/watch?v=7uA1PLNIWK8
C. Reverse Hyper, 20 reps x 5, rest as needed **light load, just get a good burn.  If you don’t have RH do unweighted Back Extensions
D. Dead Bug @ 15X1, 5/side x 4, rest as needed

A) 2 26# KB... sets 2 and 3 broke at 7 reps... that burned!!!
B)26#... too much! lol!
   18#...
  https://youtu.be/nItUatohOEI

https://youtu.be/1-iJ2nCk_TU

C) no reverse hyper... yet... did 4X20 back extensions, this by set 4 they were more like hip extensions. got a huge back pump, lol! that was a first. stopped when by back felt swollen.

D) deadbugs. done... realized my shoulder mobility is not very good right now, arms were nowhere near the ground at the top.