May 28th, May 31st, 2014

May 28 Day 10 - BSq mod + Thruster mod + Horizontal CP
A1. Back Squat @ 50X1, 3-4 reps x 5 sets, 1:30 min
A2. Supinated Ring Rows @ 50X0, 4-6 tough reps x 5 sets, 1:30 min
B. Double KB Front Squats @ 24kg/arm, AMRAP x 3 sets, 1 min
C. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
D. I’s, Y’s & T’s, 8/movement @ lite load/controlled movement x 3 sets, rest as needed b/t

A1. 275,275, 285x3,285x3 285x3

A2. complete 6 reps per set.
B. 15,12,10

C. 8,8,10,10,01

D. complete. Awkward.   

also did Ironscap routine at beginning and end of workout.

Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL Cluster, 3.3 - work to a challenging set
+
10 sets @ high effort:
15 cal AirDyne
10 alternating DB Step-ups onto 24” box - hold 25/hand
5 No Push-up Burpees
1 min b/t sets
*Mix and match work order per set




Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Tricep/Bicep work
B. External Rotation work
C. AirDyne, 15 sec ALL OUT x 7 sets, 3 min

May 23rd to May 26th, 2014

Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. Lower Trap work

B. Weighted Pronated Grip Chin-ups @ 50X0, 2-3 reps x 3 sets, 2 min 

C. AMRAP Strict Pronated Chin-ups x 3 sets, 2 min

D. Row Sprint, 20 sec all out x 10 sets, 1:40 min

A. scap wall slides and prone y's.  also did Crossover Symmetry activation. 

B. 60,70,70.  Tough tempo.

C. 16,11,10

D. 129m, 124,123,,123,114,129,128,122,124,114.   More like 97%. Shorter rest was tough.

Day 6 - LBC + 30 min MAP Low %’s

Single Arm Farmer Hold, 60 sec per arm x 2 sets, rest as needed - start @ 40kg 

+

Side Bridge, 60 sec hold x 2 sets, rest as needed b/t (skip these if side bridge bothers elbows)

+

30 min @ 75%/moderate effort:

300 cal AirDyne

50 No Push-up Burpees

Row for cal in remaining time

complete.  88,98.
complete. No breaks.  Elbow is fine.  Shoulder is problem. 

210 cals, 3100m.  AD done in 15 mins. 

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 20X0, 2-3 reps x 5 sets, 3 min

B. Front Squat @ 50X1, 2-3 reps x 5 sets, 3 min - moderate

C. Single Arm Walking Lunges, 10/leg x 5 sets, 2 min - alternate arms after 10 reps, start @ 32kg

A. 275,305,325,335,345
B. 185,205,215,225,225
C. 70,70,80,85,85. 

5-26-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)

External Rotation work

+

Scap Protraction work with bands (i.e. like ecap push-ups)

+

6 x 120 sec AirDyne @ 85-90%/120 sec AirDyne @ 50%

Cubans, l-lateral raise, band external rotation, side lying raises, supine external rotation

tiger walk with band

426 calories total.   90% sets: 60,58,50,52,54,56

Day 9 - off

May 19th to May 22nd, 2014

Cycle 3

Day 1 - DL int + BSq mod + Step-up Stamina

A. Deadlift @ 11X1, work to a challenging set of 3

B. Back Squat @ 50X1, 4-4-3-3-3, 2 min

C. Back Rack Barbell Russian Step-ups onto 20” box, 10/leg x 5 sets, 30 sec b/t legs

A. 415. Could've probably handled a bit more. 

B. 225,240,255,275,285.  Tempo felt right on. 

C. 95,105,105,105,105.  Realized on my last set I was using trail leg a bit. Will need to lower weight to better isolate. I seem to do better with other single leg exercises, in terms of isolating the working leg.  

Day 2 - Press int + Ring MU’s + GHR + AD ALEnd

A. External Rotation variation

B. Scapular retraction variation with straight elbow

C. GH Raises @ 30X0, 4-6 reps x 6 sets, 1:30 min

D. AirDyne, 12 sec ALL OUT x 8 sets, 2 min b/t

A + B complete.  also did the ironscap routine from Crossover Symmetry. 
C. used a band around neck plus 10#, 20#, 25#,25#,25#,25#  x 6 reps per set. 
D. 19,19,19,20,17,19,20,19 cals.

I also did some DU's and ran ~800m in warm-up. Feeling better. 

Day 3 - ABC + 30 min MAP Low %’s

Accumulate 3 minutes of L Sit from Rings

+

30 min @ 75% effort:

500m Row

20 Walking Lunges

20 Russian KBS - 24kg

200ft Left Arm Farmer Carry - 32kg KB

200ft Right Arm Farmer Carry - 32kg KB

L-sit complete.

6 rounds plus 130m. Did the WL with 30# sandbag on back rack. Everything unbroken. Farmer carry got tough towards the end. 

May 14th to May 18th, 2014

Day 10 - BSq mod + Thruster mod + Horizontal CP

A. Back Squat @ 50X1, 4-6 reps x 5 sets, 3 min

B. DB Thrusters, 8-12 reps x 5 sets, 1:30 min

C1. CGBP @ 40X0, 6-8 reps x 5 sets, 1 min

C2. Ring Rows @ 20X2, 6-8 reps x 5 sets, 1 min

D. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs

E. Wall Slides, 30 sec movement x 5 sets, rest as needed b/t

A. 205,225,235, 245x4,245x4.  Weight wasn't too bad, tempo was rough on sets 4 and 5. Didn't force any reps. 

B. with 45#/h   10,11,12,9,9.  Really copped out here with the low reps. 

c1. 165, 175x6, 175x6, 175x6, 175x6.  No forced reps.

c2. 8,8,6,6,6,. 

D. complete with 8#/h. 

E. complete. 

used crossover symmetry for warm-up and cool down. 

Day 11 - tng DL int + mixed MAP sets (short int)

touch n go DL @ 20X0, work to a challenging set of 8 - only one real tough effort

+

10 sets @ high effort:

9 cal AirDyne

6 alternating db power snatch - 65lb

6 hand release burpees

1 min b/t sets

*Mix and match work order each set

DL 340x8. Was challenging but a bit more in there. 

all sets between 43 and 47s. Felt good.   

Day 12 - Push Strength + Push Stamina + AD ALEnd

A. Press @ 20X0, 3-3-3-2-2-2, 3 min

B. Push Press @ 10X0, 10-15 moderate effort reps x 4 sets, 2 min

C. AirDyne, 12 sec ALL OUT x 8 sets, 2:30 min

A. 145x3, 145x3, 145x3. 152x2, 155x1.  Stopped here as shoulder was not firing correctly. 1RM from a few months ago is 180, not sure what the issue is. Seems like it is related to achy shoulder. 

B. skipped as shoulder isn't right. 
C. 19-20 cals for first 5 sets. 17-18 cals for last 3 sets. I was feeling awful towards end of this. Pretty tough.

Day 13 - off

Day 14 - off

May 9th to May 13th, 2014

5-9-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. OHS @ 55X1, 3-3-2-2-2, 2 min - moderate, full depth, tight in bottom

B. Weighted Supinated Grip Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 2 min 

C. 1 strict pronated chin-up every 10 sec for up to 10 mins - perform full ROM on concentric and eccentric

D. Row Sprint, 20 sec all out x 10 sets, 2 min

A. 85,95,105,125,125
B. 70,70,75,75,78
C. complete all 10 mins, Pretty easy.  Added a few extra reps throughout. 
D. 123,129,130,130,130,129,124,124,125,123   meters. 

Day 6 - LBC + 30 min MAP Low %’s

EMOM x 12 min:

1st - 30 sec weighted R Side Bridge

2nd - 30 sec L Arm Farmer Hold @ 40kg KB

3rd - 30 sec weighted L Side Bridge

4th - 30 sec R Arm Farmer Hold @ 40kg KB

+

30 min @ 75%/moderate effort:

15 cal AirDyne

5 Right Arm KB Clean and Press @ 16kg

15 cal AirDyne

5 Left Arm KB Clean and Press @ 16kg

15 cal AirDyne

15 Burpees

EMOM- complete

7 rounds plus 41.

This week I started doing the Crossover Symmetry activation protocol for warm-up each workout. Felt pretty good for OHS yesterday

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 21X1, 4-5 reps x 4 sets, 3 min - pause 1 sec with plates about 2-3” off floor

B. Front Squat @ 50X1, 3-4 reps x 5 sets, 3 min - moderate

C. DB Reverse Lunges, 6-6-6-15-15/leg, 1 min b/t legs - no alternating b/t legs

A. 235,255,275,275,275
B. 155,165,175,185,195.  Felt good here. I think my positioning has improved.
C. Did not have access to heavy DB today so used BB for the 6s.  185,185,185,   45#/h for the 15s.

Day 8 - Press stamina + AD MAP (60/60—>120/120)

Seated Barbell Press @ 33X0, 4-6 reps x 5 sets, 3 min

+

8 x 90 sec AirDyne @ 85-90%/90 sec AirDyne @ 50%

During warm-up I ran 400m in 1:40. Very easy pace focusing on gait. Slight pain in achilles towards end of run. Gait is slowly improving. 

Seated BB press, no chair back.   105x6,115x6, 120x5,120x5, 120x4

AD 483 cals total.  ~45/15cals during early sets.  Slowed to ~39/16 cals during the late sets. 

Day 9 - off

May 5 to May 8, 2014

Cycle 2

5-5-14   Day 1 - DL int + BSq mod + Step-up Stamina

A. Deadlift @ 11X1, work to a challenging set of 5

B. Back Squat @ 50X1, 5-6 reps x 5 sets, 2 min - moderate loading

C. DB Russian Step-ups onto 20” box, 10/leg x 5 sets, 45 sec b/t legs

A. 395

B. 185,195,205,215,215

C. 30, 35x 4 

5-6-14  Day 2 - Press int + Ring MU’s + GHR + AD ALEnd

A. Press @ 30X0, 3-5 reps x 5 sets, 3 min

B. Ring Muscle-ups, 2 reps per min x 5 mins

C. GH Raises @ 30X0, 6-8 reps x 5 sets, 2 min

D. AirDyne, 10 sec ALL OUT x 8 sets, 1:45 min b/t

A. 125x5, 130x4, 135x4, 140x3, 140x3.  My press has taken a massive nose dive. 
B. complete. Felt pretty easy.
C. with 20#, 25#, 25, 25,35x7. 
D. complete, rested 1:40 as I rested only 1:50 last time I did this. 15,15 cals per set. 

Day 3 - ABC + 30 min MAP Low %’s

EMOM x 10 mins:

1st - 8-10 sec L Sit on Rings

2nd - 8-10 sec L Sit from bar

+

30 min @ 75% effort:

250 cal AD

25 burpees - no jump

10 kbs - 24kg x 10 sets - 5-8 breaths b/t reps

25 burpees - no jump

Row for cal in remaining time

complete.  130 cals. ~12:30 for AD. Had ~7:15 on rower. 

4-30-14 to 5-4-14

4-30-14 Day 10 - BSq mod + Thruster mod + Horizontal CP

A. Back Squat @ 50X1, 6-8 reps x 4 sets, 3 min

B. Thruster, 5-4-3-2-1, 1:30 min - moderate, increase per set

C1. Ring Push-ups @ 50X0, 8 reps x 5 sets, 1 min

C2. Ring Rows @ 50X0, 4-6 reps x 5 sets, 1 min

D. Low Incline Trap 3 Raise @ 2016, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs

A. 155,175,195,205, all for 8 reps. Felt good. Achilles doesn't seem to be limiter at all. Excited to progress here. 

B. 125x5,135x4,145x3,155x2,165x1. 

C1 complete. Easy.

C2. complete 6 reps per set. Last couple sets got a bit tough. 

D. 8# x 5 reps x 5 sets.  Wow. I need the work here. This was hard. 

5-1-14 Day 11 - tng DL int + mixed MAP sets (short int)

Fat Bar Deadlift @ 20X0, work to a challenging set of 5 - I want you to switch back and forth with over/under hand grip, alternate each set

+

10 sets @ high effort:

10 air squats

8 kbs - 24kg

6 no push-up burpees

45 sec b/t sets

Up to 385# x 5 reps with mixed grip for DL. Last rep had to reset back at bottom so tempo was off. 

all 10 sets complete unbroken and fast. ~41s per set. This was pretty easy. 

Day 12 - Push Strength + Push Stamina + AD ALEnd

A. Press @ 11X1, 3-2-1-3-2-1, 2 min - heavy on 2nd wave

B. 1 HSPU every 20 sec x 30 total reps - adjust depth as needed to challenge yourself

C. AirDyne, 10 sec ALL OUT x 8 sets, 2 min

A. 135,145,155   145,160,170
B. completed 24 reps. no depth. first time doing HSPU in ~5 months.
C. complete 14 cals, 15 cals x 7, 14 x 2. 

Day 13 - off

Day 14 - off