Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 2/min for 8 min @ 65% + Chains

B. Deadlift, 1/20 sec for 8 min @ 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

+

10 min Bike cool down

A. 245+ 58# of chains

B. 245 + bands.

C1. 35# focused more on getting a full range of motion. Last week I was shortening my hips too much.

C2. Done.

C3. Done.

Bike done

Saturday

A. Back Rack Step Ups, 5 x 8-10/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

+

3 rounds for time:

Run 400m

15 Power Snatch, 95#

20 Toes to Bar

A. 45#. These burn! Lol

B. Done but not UB. 5+1, 4+2, 4+2, 3+3, took a long rest, 5+1

15:43 metcon

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)

+

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

30 sec AMRAP Muscle Ups

+

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 Burpees

A1. 35# done

A2. 5 per side done

Drill done... got some work to do here....

MUs 6

Emom 3 MUs done

Round 1

http://youtu.be/Iu-tYtJP19w

Round 5

http://youtu.be/ceSVR31pyUI

Round 10

http://youtu.be/6ghGlnI4DQs

metcon

1) 2:13

2) 2:19

3) 2:11

4) 2:53

5) 2:43

Used a target for the WB... round 4-5 I was having a hard time figuring where to set my feet. Kept air balling it or missing the target on the way upend not getting a bounce away from the rig. I rather use a wall. Lol!

W2

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 start @ 60% each min for 8 min *increase up to 75%ish IF technique is smooth and dialed in, otherwise stay light

C. Back Squat @ 30X1, build to 2RM in 12 min, then -15% for 3 x 3 **drop sets of 3 reps

D. Reverse Hyper, 3 x 22 reps, rest as needed

E1. Thoracic Bridge- 3 sets of 3- 10 sec holds, rest as needed

E2. Jefferson Curls @ 3030, 3 x 5-10 w/ 15-20#’s, rest as needed

+

5 min Bike cool down

A. Done

B. 135, 135, 140, 140, 145 the rest of the way. Feels like I'm a little off off on the catch. Shoulders just not settling like normal. May be a little tight today.

C 315 2rm, 270 3x3

D. Done

E1. Done. Looks more like a table top than a bridge 😂

E2. 10 every set at 20.

Bike done

Tuesday-

15 min easy pace

Run 200m

35 sec Passive Hang from Rings

35 sec HS Hold

35 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

16 Alt DB Snatch, 55#

7 Muscle Ups

Rest 5 min

10 min @ aerobic effort

10 Burpee Box Jumps, 24”

50 Double Unders

Rest 5 min

10 min @ aerobic effort

20 Alt DB Step Ups, 25# DB’s each hand

20 Kipping HSPU’s

10 GH Sit Ups

Warm up 4 rounds plus run

Forearm warm up done
Still burns. I guess that's good

Metcon 1
3 rounds plus 50m run

I'm such an early puller on MUs I just noticed I don't use my hips almost at all

Metcon 2
4 rounds plus 15 DUs

DUs were on point to day. Even smoked out 50 UB and really the rest of my breaks were planned.

Metcon 3
2+ 10 step ups

Triceps were tired and legs sore from yesterday just grinder thru this one.

Monday-

Hip Flexor stretch

Glute activation work

+

A. Back Squat w/ Chains, 3/min for 8 min @ 60% + Chains

B. Deadlift, 1/30 sec for 8 min @ 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 35 reps, rest as needed

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

+

10 min Bike cool down

A. 225+ 58# of chains.

B. 245+ band.

C1. 40# and that about the limit for me. I noticed towards the end my tendency was to try and use my hips more than hammies. Had to really focus.

C2 done

C3 done

Bike done

Saturday

A. Back Rack Step Ups, 5 x 6-10/leg, rest as needed **use BFR if possible

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

+

3 rounds for time:

Run 400m

15 Sumo Deadlift High Pulls, 95#

15 Toes to Bar

A. 45# bar, these got super rough. Really focused on isolating the leg on the box and not pushing off my back foot... Yikes! Used BFR

B. Done all strict and sets of 4.

Metcon

14:35

Ate it on my first 400m run. Stepped in a pothole and twisted my ankle around the 300m mark. Walked back, made sure my ankle was ok then finished. Jogged it out pretty easy after that. It got pretty swollenthat day but it's gone down a lot. feels sore still, but no purple and black. Voodoo banding every day and using Compex on it.