Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Run 200m

15 DB Thrusters, 45#/H

10 GH Sit Ups”

Rest 5 min

10 min @ aerobic effort

10 Burpee Box Jumps, 24”

15 Russian KB Swings

Rest 5 min

10 min @ aerobic effort

50 Double Unders

10 Front Squats, 135#

5 Muscle Ups

Warm up
Done 5 rounds.

Fore arm prep done. Actually a little tight and sore today. Weird.

Metcon 1
3 rounds +50 meters

Metcon 2
6 rounds

Metcon 3
3 rounds +27 DUs

Legs were really really sore, could not have really pushed the speed much, just kept it at a consistent aerobic pace thru out.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 3/min for 8 min @ 55% + Chains

B. Deadlift, 1/30 sec for 8 min @ 55% + Bands

**A & B focus on moving as fast as possible

C1. Lying Hamstring Curls on Swiss Ball, 3 x 8-10, rest as needed

C2. Banded Good Mornings, 3 x 30 reps, rest as needed

+

10 min Bike cool dowN

A. 205+ 29# of chain per side

B. 225 + band

C1, 35# hamstring curls

C2, done

Yikes! Felt great during the wod... So sore in my inner thighs and hamstrings the next day! (And the one after that)

Saturday

A. DB Weighted Shrimp Squats @ 30X1, 5 x 6-8/leg, rest as needed **use BFR if possible

B. Deficit HSPU’s @ 30X1, 5 x 4-6, rest as needed **add deficit as possible

+

3 rounds

10 Ring Push Ups

15 Wallball, 20#

16 Lunge Jumps

400m Run

A. 10# per hand. These were tougher than I anticipated. First couple of sets I had balance issues, then I figured it out and was able to go unbroken. Used BFR

B. Strict @, 4", 6", 9", 9,9. Killed the last 2 sets, wrists were starting to not like it.

Metcon

11:15

Legs were feeling a bit heavy. Unbroken WB every round tho. Slow running.

Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

A1. Half-kneeling Landmine Press @ 20X2, 3 x 8-10/arm, rest 30 sec b/w arms

A2. Uneven Towel Pull-Ups @ 30X1, 3 x 4-5/side, rest 90 sec (grip towel about 3-4” different in height)

+

30 sec AMRAP Muscle Ups

+

10 min EMOM of 50% reps of Muscle Ups

+

5 sets on 2 min running clock

8 Chest to Bar Pull Ups

Row 200m

Forearm prep done

A1. Wasn't sure what to expect so I started light. 10#, 20#, 25#, all for 10 reps.

A2. Done. All for 5. Also I notice when my left hand I higher than my right I pull higher.

:30 sec MUs 7 reps

EMOM 10

3 every round

Metcon

1) :51

2) :48

3) :47

4) 49

5) :49

Lats and Biceps were sore for days after this.

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Step in Box Jumps, 2/min for 8 min @ 40” (take 1-2 steps into the jump)

B. Power Snatch, 2 TnG @ 65% each min for 8 min

C. Back Squat @ 50X1, build to 3RM in 12 min, then -15% for 3 x 3

D. Hip Extension @ 4022, 3 x 12-15, rest 90 sec **focus on squeezing glutes

+

5 min Bike cool down

A. Done. 41". That's like 1 inch less than my all time pr 😂

B. Done at 140.

C. 275 Max then 235 for 3x3. These got spicy.

D. Done. Even tho I try to focus on glute activation, I feel these on my hamstrings every time.

Bike done.

Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Run 200m

15 Wallball, 20#

10 Toes to Bar

5 Burpee Box Jumps, 24”

Rest 5 min

10 min @ aerobic effort

Bike 10 Cals

15 Russian KB Swings

10 Ring Push Ups

Rest 5 min

10 min @ aerobic effort

Row 200m

10 Overhead Squats, 115#

5 Muscle Ups

Only workout I got done this week.

Warm up

4 rounds plus hangs

Wrist warm up done

Metcon 1

4 rounds plus 100m run

Metcon 2

4 rounds plus 10 cals

Metcon 3

2 rounds plus 4 MUs

Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

A1. Single Arm DB Bench Press @ 20X1, 4 x 6-8 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 5 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 35 Cals

12 Power Snatch, 75#

3 Burpee Muscle Ups

20 Wallball, 20#

3 Burpee Box Jumps, 30”

Rest 3 min b/w sets

4 rounds + ring hangs

Forearm excercises done

A. 70# X 8
Both arms
B 155

Metcon
5:21
5:36
5:42

Monday-

Hip Flexor stretch

Glute activation work

+

A. Front Squat, build to 1RM

B. Front Squat @ 85%, 1 x max reps

C1. Bicep Curls w/ BFR, 4 x 10-12, rest 30 sec

C2. DB Lying Tricep Extensions w/ BFR, 4 x 12-15, rest 60 sec

+

***Use BFR

Bike 3 min @ 36ish Kph **hold it through this week

2:00 min @ 50%

X 3

***Last one, take off the BFR and go for it and see what you can hold

A. 285. Same thing as back sqt stood 285 easy, got buried under 315

B. 7

C. 65#, 10 all the way

D. 70# 15 all the way

Got some weak biceps. Not very explosive

Bike

36 kph

36.7 kph

40.2 kph

No idea how I kept 39.2 for 6.

Saturday

A. Front Squat @ 20X1, 4 x 3 reps @ 80%, rest as needed

B. Deadlift, build to 1RM w/ perfect form

C. Deadlift, 30 reps for time @ 70%

+

5 rounds on a 3 min Running Clock

10 Toes to Bar

15 DB Thrusters, 35#

Run 200m

Rest remaining time of 3 min

A. 255 done

B. 405

C. 3:14 @ 285

Snapped off a set of 10 then stuck to sets of 5 till the last set. Then 3+2

Metcon won today

2:03

2:17

2:38

3:00

DNF. Only finished the thrusters.

Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

A1. Strict HSPU’s, build to 1 rep max deficit

A2. Wtd Pull Up, build to 1RM

B. Strict HSPU’s- @ 50% deficit from A1- 1 x max unbroken

C. Strict Pull Up-  1 x max unbroken reps

+

**Use BFR on legs

2 sets

12 Goblet Squats @ 3030 w/ 20# DB

2 min Bike @ 22-27mph

Rest 1 min

24 Steps Walking Lunges

2 min Bike @ 22-27mph

Rest 1 min

A. 18"

A2. 96# +160# BW

B1.7

C 20

Metcon done

W6- triphasic

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Crossover Box Step Ups

+

A. Back Squat, build to 1RM

B1. Snatch Pull @ 21X1, 4 x 3 reps @ 90-100%, rest 20 sec

B2. Box Jump, 4 x 3-4 reps @ 40”, rest 2 min

C. DB Step Ups w/ BFR, 3 x 12/leg, rest as needed b/w legs

+

Power Snatch- 12, 9, 7, 12 TnG, rest as needed

+

5 min Bike cool down

A. 315... This was the weirdest squat day. I pretty much jumped with 315 on my back. It felt strong and explosive. The guys I lift with were saying surely I was going to PR today because I moved every rep so explosively.... Then I tried 345 and could not complete the rep. All 3 attempts I got down strong and exploded out of the hole only to get stuck about 4-6 inches PASS parallel. I don't know what was going on. Felt like a giant decided to push down on the bar at the same spot every time. Thrilled with how easy everything under 315 felt, not thrilled with failing 345 after having hit 375 a few months ago.

B1. Done 225

B2. Done. I almost feel like I'm not jumping up, just closing my hips fast enough to land in a full depth squat by the skin of my teeth.

C. Done 35# per hand. Did them like the triphasic guy explains in the video, stepping to the side instead of forward... Glutes and quads were smoked! Getting a hang of the BFR thing. Legs had a sick pump.

Snatches

75-95-115-75

Hand was ok till 115, then a couple of those hurt, most didn't. Held on to the bar tho.

Bike done.

Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

A1. Single Arm Push Press @ 20X1, 4 x 2 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 5 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 40 Cals

15 Power Snatch, 65#

7 Muscle Ups

15 Thrusters, 65#

7 Box Jumps, 30”

Rest 3 min b/w sets

A done finished 4 rounds plus the passive ring hangs

A1. 70, 80, 80, 80. Tried the 100# db and that sucker wouldn't move off my shoulder. Lol!

A2. 135, 145, 145, 150

Metcons

1) 6:25

2) 7:26

3) 8:16

Moved with high intensity, but broke the thrusters and Snatches into 8+7 every round trying to minimize the time under pressure on my hand. Same with the muscle ups 3+2+2 every round

Monday-

Hip Flexor stretch

Glute activation work

+

A. Hang Snatch (above knee) w/ 2 sec pause in catch position, build to 1RM in 12 min

B. Squat Snatch, 1/30 sec @ 70% of A for 8 reps

C. Deadlift @ 265#, 12 TnG, 10, 10, 10, rest 3 min b/w sets

+

***Use BFR

Bike 3 min @ 25-30ish mph **hold it through this week

2:00 min @ 50%

X 3

A. 155, kept it light and practice technique. Didn't want to find the pain in my hand again. Going to the doctor next Monday.

B. 135 done.

C. Done.

Bike... Found the pump. Done. Our bikes don't have a miles per hour they only have Kilometers per hour... Kept it around 36 kilometers per hour which is 22-23 mph. 25 mph would have been 41 kph which is much faster then the 6 min pace I already can't keep.