Saturday

A. Back Rack Reverse Lunges, 5 x 8/leg (all 8 on one side then 8 on the other, rest as needed **use BFR if possible

B. Deficit HSPU’s on paralletes @ 30X1, 5 x 6-8, rest as needed **add deficit as possible **adjust height so you can go unbroken

+

3 rounds for time:

Bike 30 Cals

25 Wallballs, 20#

15 Toes to Bar

DNF

Lapikov seminar started at 8 am and went to 6 pm. Very very interesting how different the Russians lift from what I've been taught. They use a lot more trap and quads than I normally use and emphasize the jump much more than I do. He was an excellent instructor taking time to do 1 on 1 coaching with every athlete for every drill. Basically he told me in particular that my shoulders are way too tight and I keep them too tense when I lift. Also that I tend to want to lift with my back more than my legs. Oh an my thoracic flexibility needs to be worked on 🙄  

He did say my split jerk was excellent, but I need to work on generating more power at the top of my clean and snatch. He switched my starting position a tad too. I THREW 220 over my head 2 times and lost it behind me. I was in shock at how high I got that weight. I'm close. Cleans felt ok. No pain in my wrist all day which was great! But mostly he told me I need stronger traps and more powerful legs to get 275 high enough to get under it. He recommended lots of jumping exercises and jumping squats. Along with a lot of shoulder mobility work

By the end of the day tho my CNS was trashed. I was literally shaking just standing there.

Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

+

A1. Half-kneeling Landmine Press @ 20X2, 4 x 6-8/arm, rest 30 sec b/w arms

A2. Rope Climb Legless, 4 x 1 rep, rest 90 sec

+

Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

30 sec AMRAP Muscle Ups **not bad last week, just try to stay more hollow and not let feet get so high up, they should not get above ring height.  **try keeping towel between feet during actual reps

+

5 x Max Unbroken Muscle Ups, rest 90 sec b/w sets

+

5 sets on 3 min running clock

12 CTB Pull-Ups

16 Russian KB Swings, 80#

20 Burpee Box Jumps, 24”

A. 45#s 6,6,6,6

B. Done

Towel swings done.

:30 sec MUs 8, towel flew out of my feet at 4 lol

5 sets MU

6,6,5,6,4

Most frustrating metcon yet.

1) 2:41

2) 14 burpees

3) 11 burpees

4) 16 kbs (had to cut off the tape holding my grips, was cutting off circulation to my hands)

5) 7 burpees

W5

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Shoulder Extensions- https://www.youtube.com/watch?v=Hv8szNa1xJc

+

A. Med Ball Granny Toss, 1/20 sec for 10 reps w/ 15-20# ball for max height

B. Squat Snatch, 1/45 sec for 15 reps **start @ 70% and build off feel of positions and wrist

C. 1 &¼ Front Squat @ 30X1, build to 1RM in 12 min, then -20-25% for 3 x 3 **drop sets of 3 reps

D1. Reverse Hyper, 4 x 15 reps, rest as needed **increase load

D2. Natural Knee Extensions, 4 x 6-8, rest as needed **make sure you keep hips fully extended throughout movement- https://www.youtube.com/watch?v=UI8u5CqsvSw

E1. Thoracic Bridge- 3 sets of 3 x 10 sec holds, rest as needed **feet elevated, focus on not hyper extending through low back but pressing through thoracic region

E2. Jefferson Curls @ 3030, 3 x 8-10 w/ 25#’s, rest as needed

+

5 min Bike cool down

A done. Hit the 15' mark 1 time. Everything else was roughly 12 feet

B. 150 for 5, 155 the rest. Something was off today. Lost a couple behind me and 1 infront.

C, 275 max, 210 drop sets

D1 done

D2. All sets of 6,not sure if it matters, my knees kept wanting to open up (wider?) I started with my knees together but by rep 3 they would be pretty wide.

E1. Done in a 45# plate

E2. Done all sets of 10

Bike done

Tuesday-

15 min easy pace

Run 200m

8-10 sec Single Arm Hang each arm

20 sec HS Single Arm Hold (shift hands every 5 sec)

45 sec Hollow Hold off GH Machine

+

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

Row 250m

7 Burpees over Rower

15 Wallball, 20#

Rest 5 min

10 min @ aerobic effort

2 x 25 Unbroken Double Unders

12 Hang Power Clean to OH, 75#

12 Toes to Bar

Rest 5 min

10 min @ aerobic effort

Run 200m

12 Hang Squat Cleans, 75#

12 Shoulder to OH, 75#

Warm up

Done. The unilateral work was much more difficult than I thought. Balancing on 1 arm was a challenge.

Fore arm prep done

Metcon 1

3 + 160m row

All WB UB

Metcon 2

3 + both sets of 25 DUs.

Felt a little weird power cleaning 75# lol! Been a while.

Metcon 3

3+ 200m run

In that weird dude that prefers to squat clean. Those felt fine.

Started feeling my wrist a little towards the end, but I noticed as long as I keep a full grip on the bar it wasn't and. It's when I have an open grip that it bothers me.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 1/45 sec for 15 reps @ 70% + Chains

B. Deadlift, 1/15 sec for 15 reps @ 65% + Bands

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

C1. Hamstring Curls, 3 x 8-10, rest as needed

C2. Barbell Good Mornings, 3 x 15 reps, rest as needed **add weight as necessary

C3. Single Leg Quarter Squat Paloff Press @ 3030, 5 x 5-7 rest as needed

D1. Barbell Overhead Carry, 3 x 100’ unbroken, rest as needed

D2. FLR on Rings, 3 x 60 sec rest as needed **put weight on low back to make it difficult

+

10 min Bike cool down

A. 265+ chains.

B. 265+ bands. Actually felt my hammies here. Especially my right hammy.

C1. 35, 35, 45 all 10s

C2. 45#

C3. Done

D1, 75, 105, 105, clean grip, tried to focus on keeping my rib cage down.

D2. Done with 35# on my back.

Saturday

A. Back Rack Step Ups, 5 x 5/leg, rest as needed **use BFR if possible

B. Deficit HSPU’s on paralletes @ 30X1, 5 x 6-8, rest as needed **add deficit as possible **adjust height so you can go unbroken

+

3 rounds for time:

Bike 30 Cals

20 KB Swings, 70#

15 GH Sit Ups

A. 65# with BFR. I don't under stand how my left leg is a full 1" bigger than my right but it struggles more on these than my right.

B. Done. First 3 rounds used 2 pads as cushion. Last 2 rounds had to use 3 to stay unbroken.

Metcon 17:43

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, 4 x 6-8/arm, rest 30 sec b/w arms

A2. Rope Climb Legless, 4 x 1 rep, rest 90 sec

+

Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

30 sec AMRAP Muscle Ups **not bad last week, just try to stay more hollow and not let feet get so high up, they should not get above ring height.  **try keeping towel between feet during actual reps

+

10 min EMOM of 50% reps of Muscle Ups

+

5 sets on 3 min running clock

12 Chest to Bar Pull Ups

15 DB Thrusters, 25#/H

12 Box Jump Overs, 30”

Fore arm prep done

A1. 45# all sets of 6. Those extra 10 # made it extra rough.
A2. Done

Towel swings done.

:30 secs -7.   May have gotten 8 but the towel flew out of my feet and it threw me off.

Emom 4,3,3,3,3,3,3,3,3,3

Metcon
1) 1:40
2) 1:41
3) 1:40
4) 1:35
5) 1:50

CTB and thrusters all UB but the real difference was those box jump overs felt better today than last week.

W4

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Shoulder Extensions- https://www.youtube.com/watch?v=Hv8szNa1xJc

+

A. Standing Triple Jump, 1/min for 8 min

B. Hang Squat Snatch, 1/60 sec for 12 res **start @ 70% and build off feel of positions and wrist

C. Zombie Squat @ 30X1, build to 1RM in 12 min, then -20-25% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 30 reps, rest as needed

E1. Thoracic Bridge- 3 sets of 3 x 10 sec holds, rest as needed **feet elevated, focus on not hyper extending through low back but pressing through thoracic region

E2. Jefferson Curls @ 3030, 3 x 8-10 w/ 25#’s, rest as needed

+

5 min Bike cool down

After years of wrestling and fighting with bad shoulders those dang shoulder extensions were rough. I honestly could not rotate my shoulders out enough to have my fingers pointed away from me. 🙄

A. Done. Roughly 248 inches? Not a grasshopper lol!

B. 150, 150, 150, 154, 155, 155, 160, 160, 160, 165, 165, 170

Felt good, but I'm that weird guy that feels better squat snatching than power snatching.

C. 275. Mins blown. I may have had a little more but I was seeing stars on that last rep.

220x3x3

D. Done, I also have noticed that my right electors get blown up here but not my left.

E1. Done on a plate. Tried a box but I extended through the low back using the box.

E2. Done 10,10,10

Bike done.

Tuesday-

15 min easy pace

Run 200m

45 sec Passive Hang from Rings

45 sec HS Hold

45 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

20 Wallball, 20#

20 Pull-Ups

Rest 5 min

10 min @ aerobic effort

45 Double Unders

12 Power Snatch, 75#

7 Bar-Facing Burpees

Rest 5 min

10 min @ aerobic effort

20 Box Jumps, 24” step down

20 Russian KB Swings, 53#

20 Shoulder to OH, 75#

Warm up 3+ 45 hang

Prep done

Metcon 1- 3 rounds

Metcon 2- 3 rounds

Metcon 3- 2+ 14 box jumps

DUs were not on point for the first 2 rounds. Kept breaking around 10.

WB were on point. Almost UB every round.

STOH got my wrist a little , but I had just gotten back from seeing my chiro. He said my hand was looking much better and gave me the all clear to start pushing it slowly.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 1/45 sec for 15 reps @ 65% + Chains

B. Deadlift, 1/15 sec for 15 reps @ 60% + Bands

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

C1. Hamstring Curls, 3 x 8-10, rest as needed

C2. Banded Good Mornings, 3 x 40 reps, rest as needed

C3. Single Leg Quarter Squat Paloff Press @ 3030, 5 x 5-7 rest as needed

D1. Single Arm Overhead Carry, 3 x 100’ unbroken, rest as needed b/w arms

D2. Double KB Front Rack Carry, 3 x 100’ unbroken rest as needed

+

10 min Bike cool down

A. 245+ 57# chains. Done

B. DL, done

C1. 40# all 10 reps

C2. Done

C3. Done

D1. 50# done. Thought about going up but glad I didn't.

D2. 44# per hand. Could have done 53 but kept struggling to get in the rack.

Saturday

A. Back Rack Step Ups, 5 x 6-8/leg, rest as needed **use BFR if possible

B. Deficit HSPU’s on paralletes @ 30X1, 5 x 6-8, rest as needed **add deficit as possible **adjust height so you can go unbroken

+

3 rounds for time:

Row 500m

12 Overhead Squats, 115#

18 Toes to Bar

A. 8 all rounds bfr

B. 6, 5+1, 4+2, 3+3, long rest. 4+2 all strict. Completely over looked the change of the height to go in broken until now. Epic fail.

Metcon 14:33

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, 4 x 8-10/arm, rest 30 sec b/w arms

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

+

Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

35 sec AMRAP Muscle Ups **not bad last week, just try to stay more hollow and not let feet get so high up, they should not get above ring height.  **try keeping towel between feet during actual reps

+

10 min EMOM of 50% reps of Muscle Ups

+

5 sets on 3 min running clock

10 Chest to Bar Pull Ups

15 Wallball, 20#

20 Box Jump Overs, 24”

A. Fore arm prep done

A1. 35# all 10s

A2. All sets of 4. Left forearm was struggling today.

Towel swings done. Need to work on the hollow position more.

:35 sec MUs 8

4,4,4,4,3+1, 3, 2+2, 1+1+1, 1+1+1, 2

35 total.

This metcon crushed me.

1) 2:09

2) 2:17

3) 17 box jump overs

4) 16 box jump overs

5) 14 box jump overs.

Heart rate exploded and it just would not come back down.

W3

Thursday

Movement Activation Warm Up

Kossack Squats

Dead Bugs

Bird Dogs

Shoulder Extensions- https://www.youtube.com/watch?v=Hv8szNa1xJc

+

A. Broad Jump, 1/45 sec for 10 reps

B. Power Snatch, 1/45 sec for 12 reps **start @ 70% and build off feel of positions and wrist

C. Back Squat @ 30X1, build to tough single in 12 min, then -15-20% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 25 reps, rest as needed

E1. Thoracic Bridge- 3 sets of 3 x 10 sec holds, rest as needed **feet elevated, focus on not hyper extending through low back but pressing through thoracic region

E2. Jefferson Curls @ 3030, 3 x 5-10 w/ 20#’s, rest as needed

+

5 min Bike cool down

A. Done.

B. Done. All at 155# every thing was out in front.

C. 315... failed 335 3 times. 275x 3x3

Everything felt so heavy today. Changed of diet last 2 weeks is catching up to me. Wanted to drop body fat percentage back down from 12 % current level. May have dropped too many carbs or something. Something is not right. Strength numbers are not good.

D. Done

e1 done

E2. Done all 8s

Bike done.

Tuesday-

15 min easy pace

Run 200m

40 sec Passive Hang from Rings

40 sec HS Hold

40 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 Overhead Squats, 115#

7 Muscle Ups

Rest 5 min

10 min @ aerobic effort

45 Double Unders

8 Burpees

12 Toes to Bar

12 Russian KB Swings, 70#

Rest 5 min

10 min @ aerobic effort

12 Kipping HSPU’s

12 GH Sit Ups

12 Pull-Ups

12 Box Jump, 24”

Warm up done. 4 rounds plus run

Forearm rm prep done

Metcon 1

2+ 15 OHS

Metcon 2

3+11 TTB

Metcon 3

2+10 box jumps