June 16th through June 22nd, 2014

 Right now working out with others is top priority. 

16th 

A. Pause Front Squat @ 24x1 + 1 FS.    5 sets.  Built to 265. 

B. High Hang Snatch x 2.   5 sets.       Built to 135.  Shoulder is limiter. Is getting better with Crossover Symmetry though.

C. BS x3 x 6 sets.   265x2 275 x 4.   Every 90s

D. Four sets for max reps of:

45 seconds of Alternating Reverse Lunges (185– back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

Got 52 lunges, 48 pull-ups.   Lunges decreased form 16 to 10 per set. Pull-ups consistent. 

17th 

A. Gymnastic work.  L-hang, strict HSPU

B. Split Jerk x 2 reps x 8 sets.  Built to 225. 

C. Press working sets 3x140 x 3.  10 x95

D.Every 6 minutes, for 18 minutes (3 sets) of:Run 400 Meters
8 Alternating One-Arm DB Snatch (65/35 lbs). Taken from ground. Scale as needed. Use a weight you can do quickly.
16/8 Ring Dips
Run 400 Meters

4:30,4:30,4:58

18th

A.Hi hang clean + Clean.   EMOM  up to 205. 

B. Bs up to 335x1. then max reps at 285 @ 20x1.  Hit 4

2 sets:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump - step down.
15 Deadlifts 225
20 Pull-Ups
25 Wall Ball Shots
30 Double-Unders

Rest 4 minutes, and then repeat.
1+17, 1+17

If time and energy permits:

20th

A. FS x 2 reps.  Up to 275

B. Hang Snatch + snatch + 2 OHS.  Up to 145. 

C1 BSS x8 @ 3011   45,45,55,65

C2. DB overhead press @ 2111  45/h x 8 for 4 sets. 

D1 GHR x8 @ 3011  light band +10#  x 4 set

  D2 weighted plank suspended.  + 10#  x 4 sets

21st

A. gymnastic work.  L-hang, HSPU

B. "Jackie" -  5:56.  3s PR.  unbroken, row 3:27. Have to row faster to lower time.

C. 12 min AMRAP 

40 yrd med ball run

40 yrd single arm farmer carry with 80#

10 rounds

22nd-rest

June 11th to June 14th, 2014

Day 10 - BSq mod + Thruster mod + Horizontal CP

A1. Back Squat @ 50X1, 2 reps x 5 sets, 1:30 min

A2. Single Arm Ring Rows @ 30X0, 4-6/arm x 5 sets, 1:30 min - ensure hips/shoulder remain square to rings at all times

B. Double KB Front Squats @ 32kg/arm, AMRAP x 3 sets, 1 min

C. Standing Single Arm, Elbow Locked, Scapular Retraction @ slow eccentric/concentric tempo

D. Standing Double Arm External Rotation work - perform at a variety of angles

A1. 295,310,320,330, 330x1

A2. 4-5 per set.

B. 8,7,6.   Rest 5 minutes and then 14.  was sandbagging big time, got mad did 1 more set and hit an appropriate amount. 

C and D. ironscap routine.

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

touch n go DL, work to a challenging triple

+

4 sets @ 95%:

20 sec Rowing

40 sec rest

20 sec No Push-up Burpees

40 sec rest

+

5 min rest

+

4 sets @ 95%:

20 sec Rowing

40 sec rest

20 sec No Push-up Burpees

40 sec rest

DL for TnG triple - 415
complete conditioning

Day 12 - Push Strength + Push Stamina + AD ALEnd

A. Press work, feel it out 

B. Push-up work, feel it out

C. Pendlay Rows @ 20X0, 3 tough reps every 30 sec x 30 total reps 

C. AirDyne, 20 sec near ALL OUT x 6 sets, 3-4 min

Day 13 - off

Day 14 - off

June 6th, to June 10th, 2014

6-6- 14   Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. Lower Trap work - one are at a time

B. Weighted Parallel Grip Chin-up on Rings @ 22X2, build to a max set of 2 

C. Weighted Supinated Chin-up @ 20X0, build to a max set of 5

D. AMRAP Strict Pronated Chest to Bar in 2 mins

D. Row Sprint, 25 sec all out x 8 sets, 2:15 min

A. complete.

B. 70#.  2s pause at top is tough.

C. 50. 

D. 18. these went fast. 

E. 161,161,159,158,156,150,155,150. Felt very good first 2 sets. Would be interesting to see where 500m time is at. 

Day 6 - LBC + 30 min MAP Low %’s

4 sets:

30 sec Weighted Right Side Bridge

30 sec rest

30 sec Left Arm Farmer Carry @ 40kg KB

30 sec rest

30 sec Weighted Left Side Bridge

30 sec rest

30 sec Right Arm Farmer Carry @ 40kg KB

30 sec rest 

+

30 min @ 75%/moderate effort:

10 lite alternating db power snatch

20 cal rowing

20 walking lunges

20 cal airdyne 

complete. 25# for bridges, used 95# for farmers carry. 
9 rounds plus 10 snatch.  KB snatch w/ 35#

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 22X1, build to a tough set of 2 - 2 sec pause with plates a few inches off the floor

B. Front Squat @ 50X1, work to a single

C. Front Rack Barbell Walking Lunges, 6 moderate effort reps (i.e. 3/leg)  per min x 10 mins 

A. 365 with straps. 
B. 285 with knee sleeves and oly shoes. Warm-up sets were in flats. Built to a 225 clean and front squat during build up. 
C. 135x3, 145x1, 155x4, 165x2

Here is the 225 clean + front squat.  Maybe a bit fast on the tempo, and caught clean a bit forward on the toes. Easy fix there. Moderate effort. Those legs are SCRAWNY!  Happy to be here easily. 6 months since surgery. Hope to be back to 300# clean by end of year, maybe earlier. 

Clean + front squat @50x1. 225 from pat skinner on Vimeo.

6-9-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)

External Rotation work - one arm at a time

+

Scap Protraction work - one arm at a time

+

4 x 180 sec AirDyne @ 85-90%/180 sec AirDyne @ 50%

complete.
85,81,77,79 calories per working set.  422 overall. Old Airdyne at home. 

Day 9 - off

June 2nd to June 5th, 2014

Cycle 4
Day 1 - DL int + BSq mod + Step-up Stamina
A. Deadlift, work to a challenging single - NOT a max
B. Back Squat @ 50X1, 4-4-3-3-2-2, 2 min - only last 2 sets tough, build for 1st 4 sets
C. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 30 sec b/t legs - increase load per set, last set should be GRUELLING

A. up to 460. with belt. Felt right, left a bit in there, no psych up or anything wild. 

B. 225,245, 265,285,    305x2,320x2.   with belt, knee sleeves and oly shoes. Haven't been wearing anything except nano's most days. Decided to use the accessories today. 

C. 35#, 35#, 45# per hand. 

In warm up I worked up to a moderate hang power clean, hang clean at 175#. Very easy. Cleans feel fine. 

Day 2 - Press int + Ring MU’s + GHR + AD ALEnd
A. External Rotation variation - both arms moving @ once
B. Scapular retraction variation with straight elbow - both arm moving @ once
C. GH Raises @ 20X0, 5 tough reps per min x 5 mins
D. GH Raises @ 10X0, 25 x 1 set
D. AirDyne, 18 sec near ALL OUT x 6 sets, 4 min min b/t

A + B.  completed ironscap routine.
C. complete with 35# across chest
D. complete with 10#
E. 27,27,11(different bike),25,24, 20.    

Day 3 - ABC + 30 min MAP Low %’s
EMOM x 15 mins:
1st - 10-15 sec L Sit on Rings
2nd - 20 sec weighted front bridge
3rd - 5 SLOW GH Sit-ups
+
30 min @ 75% effort:
100 cal AirDyne
10 unbroken Russian KBS @ 32kg x 5 sets - 5 breaths b/t
100 cal Rowing
10 continuous burpees x 5 sets - 5-7 breaths b/t
AirDyne for Cals in remaining time

complete EMOM. ~12s sit on rings. 25# plate on back for bridge, 25# weighted sit-up. Was at home, so didn't have access to GHD. 

30 min AMRAP- misread this and completely left out the Rowing.  Thought it was odd I was on the bike for ~18 mins at the end.  Got 362 cals. 

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.