Tues Dec 31

Tues Dec 31

15min watt bike

- level 16, 80-85 rpm, Z1

~200 Cal, felt gd/relaxed, but hard to get moving after yesterday...

+

A- pp- 185(12)/ 195(7)/ 195(6), on 3min

B- alt EMOM x12min (6 rounds)

1- 5 DL 315, 4-6" EROM 

2- 5 harop curls

C- alt q 90s x3 rounds

1- 5 rdl 315lb @40x1

2- 5 ghd raises wt'd- 10/ 25/ 35lbs

D- 3 pos SGDL- 3 x3, 225lbs, on 2min

+

30min LE mob

happy new year... goals ahead, path sited, steps taken...

~gm2

Mon Dec 30

Mon Dec 30

part 1

30 min (15 rounds)

30s AD 90%- finished with 354 Cal

30s walk rest

30s 2pd kbs- 15 swings ea set

30s walk rest

~ 354 (233/ 121)

~broke 700W ea set, 600+ avg, tried to maintain 23+ Cal/round...

- breathing def got difficult

- HR 176-180 at finish...

part 2

A- BS 305 x2 @20x1 EMOM x10

B- cgbp 245 x2 @20x1 EMOM x10

C- alt EMOM x20min (10 rounds)

1- 6 (3ea) FR lunge- 155(3)/165(4)/175(3)

2- 6 scapular retract pull-ups

D- 3 hhps 135lb EMOM x10

E- alt EMOM x10min (5 rounds)

1- 105lb Scott curl- 4/ 3/ 2/ 2/ 3

2- cable ext rot- 12.5 x6ea

+

10min UE mob

BS felt gd... first 5 sets left glut med was twinging a bit... last sets felt much better/stronger and more stable...

cgbp ok, played bw 8-16" 

scap retract pull-ups felt strong and stable as well... controlled and smooth tempo...happy with how gd these felt, and feel like scap weakness and asymmetry is getting better...

ps felt so quick and snappy!, lightest this has felt, no feet movement... quick under and minimal dip... shoulders felt so strong/stable in catch, best this has prob ever felt... sooo encouraging... shoulders feeling better, need to keep it up...

curls strong- pull-up work helping... fun!

all in all a gd day...

~gm2

Sat Dec 28 / Sun Dec 29

Sat Dec 28

23hr case Friday night through Saturday... 4 finger replant... rough... difficulties with venous outflow (lots of vein grafts) as well as inflow to one if the digits... exhausting...

tried to get some rest afterwards...

Sun Dec 29

10min 80%

10 oh bb stepups 95lbs/20"

10 Cals bike

10 2pd kbs

~4 rounds + 10+ 6

+ (5min rest)

10min 80%

20 'A' drill steps (10ea) 205lb OH hold

10 hrpu

10 Cals bike

~5 rounds

+ (5min rest)

10min 80%

10m yoke walk 525lbs

10 30" BJ

10 Cals bike

~4 rounds +2m

+ (10min rest)

alt EMOM x15min (5 rounds)

1- ring dips @31x1- 45(5)/ 95lb(4) x3/ 95(3)

2- 10s dragon flag bar

3- 2 (1ea) sa pullup negative, 10s descent

felt gd to move... feeling more rested... on to the next week!

OH step ups feeling much stronger, as are OH carry steps, much more stable even with increased load...

~gm2

Fri Dec 27

Fri Dec 27

30min AD, Z1, acc

- get off q 3min and do 10 (5ea), sa kb OHS 1.5pd kb

~ 413 Cal- (early 150-200 W, mid 250-300 W, last few 350-400+ W)... felt gd to move, felt relaxed and ez, even at higher tempo/wattage...

happy to have gained mob to be able to do this movement, although it still looks ugly I think...

~gm2

Thurs Dec 26

Thurs Dec 26

am

20min AD

30s 90%

30s walk rest

~ 459 Cal (228/ 231)

- maintained 650+ watts, 700+ on some

+ 

20min mobility

pm

3 rounds on 5min

3 hpc- 225/ 235/ 245lbs

12 pull-ups, strict

21s watt bike- 700+ watts (took 130-140 RPMs, level 21 to get this wattage (24 levels on the bike))... first time over 700 on this bike...

+

3 rounds on 5min

3 FS- 245/ 255/ 255lbs

12 supinated pull-ups, strict

21s watt bike- 650-700 watts

+

3 rounds on 5min

5 press- 135/ 145/ 155lbs

12 db pp 55lb dbs

21s watt bike- 600-650 watts

+

4 rounds YTM 7.5lb ea, EMOM x10min

felt a little drained by the end of it all- stimulus was gd... felt weak and lack of pop on the FS and hpc...

happy with AD output/sustained for 20 min this time... 200 in 10min was a struggle a month and a half ago or so...

ok day...

~gm2

Wed Dec 25

merry Christmas...

got a little extra sleep

rounded

then fixed the Airdyne (again)...

felt gd to get a bit more rest

gd 3 hrs of total skype time with various fam... nice to 'see' people...

~gm2

Tues Dec 24

Tues Dec 24

part 1, am

30min AD

- get off q 3min and do 4 ub wall walks

~ 526 Cals

+

30min AD

- get off q 3min and do :50s sup plank

~ 341 (less effort and accelerated)

~867 Cals

part 2, pm

A- squat @33x0- 225(5)/ 245(5)/ 275(3)/ 285(3)/ 315(1)!!!, 150s rest

B- 2 hsc 235lb EMOM x10

C- alt EMOM x5 rounds (10min)

1- 5 db bp 100lbs ea @22x1- 3 last set

2- 5 pendlay row 225lbs

D- 5 sets E2MOM 6 rounds YTM 7.5ea

power feeling good... aerobic ally much improved from a month and a half ago...

getting stronger- hscs felt gd and squat felt light today... 285 x3 at that tempo is a 15lb improvement from my best 3 at said tempo... and 315 is the heavies I've gone at this as well by 45lb... have video of 315...

wall walks not too bad

supinated planks TOUGH...

overall gd day!

~gm2

Mon Dec 23

Mon Dec 23

10min watt bike 85-90 rpm

~ 125 Cal

+ (5min rest)

10min 85%

5 cgbp 235lb

10 supine bar rows

15 2pd kbs

~6 rounds +4

+ (5min rest)

5 DL 335lb tng EMOM x10min

+ (5min rest)

10min 80%

7 hr push-ups 

14 (7ea) 24" box step ups

7 Cals watt bike

~ 5 rounds + 2 Cals

+ (5min rest)

3 hps EMOM x10- 135(4)/ 145(3)/ 155(3)

+ (5min rest)

10min 80%

5 pj 185lbs

10 dips

5 harop curls

10 incline sit-ups

~ 6 rounds + 3 dips

watt bike felt ez... liked this

cgbp and rows felt strong... this triplet tore my grip up...

DL tough- felt strong, but grip siffered- used clean grip with straps... still tough.  this is an improved wt for me, last time did this with 315 and didn't feel any worse today... I do feel tighter- need to hit up some stretching/mob/movement...

next 10mim was a gd recovery

lots of pop on the snatch

PJ felt as light as ever- kept moving easily with this series...

all in all a gd day...

~gm2

Fri / Sat / Sun Dec 20/ 21/ 22

Fri Dec 20

rfff all night

(radial forearm free flap, head and neck recon, take back and reflap failed flap)

Sat Dec 21

rfff- and sleep/recover

Sun Dec 22

5 rounds, on 5min

6 ub wall walks

6 db burpees 25ea hand

15s AD Cals

~ 16/ 20/ 16/ 16/ 16

+

5 sets on 150s

lat pds- 200(8) x2/ 225(6) x2/ 150(10) x1

gd response from first part... needed..

felt gd to do something and this got the lactate percolating...

~gm2

Thurs Dec 19

Thurs Dec 19

am

20min AD

- get off q 2min and do 15 squats

~ 323 Cal

thus felt gd to get moving... not taxing... nice wake up and felt smooth...

pm

A- alt EMOM x6 rounds

1- 3 FS @33x1- 225 x5/ 240 x1 set

2- 5 pendlay row- 135/ 155/ 175/ 195/ 215/ 225!!!

B- alt EMOM x4 rounds

1- 5 DL- 335(3)/ 365(1)

2- 12 pull-ups (strict)

C- alt EMOM x6 rounds

1- 3 jerk balance- 95(2)/ 115(2)/ 135(2)

2- 5 harop curls

D- alt EMOM x4 rounds

1- 15s dragon flag

2- 1ea sa negative pull-ups

3- 6ea Powell raises 15lb

FS felt strong happy with this at that tempo...

most I've done in pendlay row... getting stronger

pull-up endurance seems low right now- address and attack

DL- stopped early- not feeling it today... perhaps I should avoid heavy DL bc of back on days I operate all day... def felt different today and didn't want to push that. 335 felt solid and string though!

dragon flags getting better... feeling subscap more...

jerk balances felt string and quick- gd tech work today...

~gm2

Wed Dec 18

Wed Dec 18

A- alt EMOM

1- squat x5- 275/ 285/ 295/ 305/ 315(3- glute, not quads was the issue)

2- cgbp x5- 235 x5

B- 10min built to a heavy

1- cgbp- 290lbs

2- squat- 355lbs (recent pr, quads gd, glut strain)

C- 

20min watt bike

- get off every 2min and do 15 dips

- 206 Cal

- 80-85 rpm 

~gm2

Tues Dec 17

Tues Dec 17

5 rounds on 4min

3 HPC high bl- 205/ 215/ 225/ 235/ 240

7 npubbj 20"

21s bike 600+ Watts

+ (4min rest)

5 rounds on 4min

3 hps- 135/ 145/ 155/ 160/ 160

7 burpees

21s bike 600+ Watts

+ (4min rest)

5 rounds alternating EMOM

1- 5 harop curls

2- 10 mb incline sit-ups

pleased with hpc at height from dead stop (ea rep)... wt is up, 240 was tough, but even 225 felt light...

snatch felt slow, hip snap not quite there...

bike felt ok- def felt the response I was looking fire here...

overall gd session with gd midline stabilization ant/post to finish it off...

happy considering the long day in the or yesterday and today...

~gm2

Sun Dec 15

Sun Dec 15

'fixed' AD

10min AD ez

with animal walks 20m every 3min...

ummm- AD broke again... but later in the evening, think I figured it out... missed one thing the first time around... gave it a test run in my slippers, 60s acceleration to 1000W, 40Cal (12/28)... hopefully gd to go.

finished doing some random stuff in the apt basement-

3 sets on 2min-

  15s c2w handstand

  15s wall plank

  15s c2w handstand

  15s wall plank

lat pulldowns 200lb x5, 3 sets, 90s rest

going to be a LONG day in the or tomorrow, so will prob have it as a rest day...

~gm2

Sat Dec 14

Sat Dec 14

am

10min AD

30s 90%

30s walk rest

~255 Cal!!!, maintained 700+ watts ea

+ (right into)

10min AD

- get off q 2min and do 10 hrpu

~125 Cal, then AD broke

pm

A- hpc- 185(3)/ 205(3)/ 225(3)/ 235(3)/ 245(3)

B- FS- 185(3)/ 225(3)/ 245(3)/ 265(3)/ 285(3)

C- PP- 185(3)/ 205(3)/ 215(3)/ 225(3)/ 240(1)

+

15min 80-85%

20 (10ea) oh barbell 'A' steps, 200lb

10 (5ea, alternating) 90lb db snatch

5 seated bj 24"

~6 rounds +20 steps

awesome training today... 

the 10min AD with 30s walk rest makes me feel like I may be able to PR the 10min test (302)...

FS 285 x3 is a 10lb 3 rep PR...

felt stable on oh steps...

all in all a gd day...

~gm2

Fri Dec 13

Fri Dec 13

30min running clock-

10min EMOM- 2 x (ww / hspu) (20/20)

10min lunges- 330 (getting quicker)

10min EMOM- 1 parallette hspu / 10 jsl

*jsl- jump switch lunges

- all felt good today, lunges half forward, half back...

- hspu/wall walks felt good getting better slowly, but hspu felt tough...

-no fails on parallette hspu, lots to work on though...

~gm2

Thurs Dec 12

Thurs Dec 12

10min bike 75-80 rpm

~106 cal

+ (3min rest)

10min 80%

10 pp 95lbs

10 t2b

10 bj 24" with step down

~8 rounds +10+2

+ (3min rest)

10min AMRAP 80%

10 pull-ups (strict)

12 2pd kbs (ru)

15 sit-ups (incline)

~6 rounds +2

felt gd

movements nice and relaxed

~gm2

Wed Dec 11

Wed Dec 11

part 1

A- alt EMOM x5 rounds (10min)

1- 5 cgbp 225lb

2- 5 squat- 225/ 245/ 265/ 285/ 305lb!

B- 10min establish squat and cgbp max

1- cgbp- 280lb

2- squat- 345lb (350, not full depth)

C- alt EMOM 5 rounds (10min)

1- 10 (5ea) oh bb stepups 95lb/20"

2- 5 Arnold tricep ext 85lb

D- dips- 45(5)/ 90(4)/ 135(3)/ 180/ 185(f)

part 2

24min on bike, lvl 16

30s 100+ rpm

30s 70 rpm

~332 Cal, 10.3mi

cgbp- happy abt consistency at 225 as well as max... trying to get back to where it was...

squat- happy with 305 x5, felt strong, no tweak at this weight, but on heavier lifts def felt glut med... 

oh stepups- working on narrower grip- coming along...

dips- close to PR, couldn't lock it out...

bike- better than last week... good session, gd rpms... quads loved it...

~gm2

Tues Dec 10

Tues Dec 10

am

30min AD

- get off every 3min and do 35s parallette plank, feet elevated above hands

~525 Cal

- felt great!, powerful this am... ea set avg watts >300... happy abt this... haven't felt this gd with this output in awhile... felt I could have kept this pace a few more sets... plank felt gd on scapula work.

pm

A- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

5 press- 135/ 145/ 155/ 165(4)/ 185(2)

~9:45

B- EMOM x10, 2 hps 135/ 1-10 OHS ladder 135lb (add rep 1ea min x10min)

C- hsc x2 q90s x7- 185/ 195/ 205/ 215/ 225/ 235/ 245(f)

D- alt EMOM x5 rounds (10min)

1- 10 harop curls

2- 10s dragon flag (lower)

press 1rm is 190... 185 felt gd today... happy with this... 

OHS- trying to be more consistent... got more comfortable as sets went...

sc- disappointing... but aware.

flag- getting closer to front lever...

~gm2

Mon Dec 9

Mon Dec 9

5 rounds on 4min

7 DL~ (315/ 335/ 355/ 375/ 405lb!!!)

7 burpees

21s watt bike lvl 20 ~(600w+ /set)

+

A- squat @33x0- 5x5, 225lb on 3min

B- alt EMOM x5 rounds

1- 5 pendlay row 205lb

2- 5 pull-ups @31x1- 53(3)/ 35/ 16

3- 15 sit-ups

+

20min mob

post chain/ quads/ lats

~ happy with DL gd load and more reps than last time at this weight...

- gd response, lactate burn on bike... last few sets were rough, happy with output on this bike, will continue to try to push limits here...

- squats, feeling stronger coming out bottom (in glutes, no twinge today), however felt tight in quads, ext rot, hammy...

- heaviest pendlay, improving

- pull-ups rough- need work here...

- mobility felt gd, much needed...

~gm2

Sun Dec 8

Sun Dec 8

10 rounds on 4min

3 man makers (25s)

4 burpee wall hops

12s AD Cals

~14/ 14/ 13/ 15/ 13/ 14/ 14/ 15/ 15/ 15

(14.2 avg)

- felt powerful

- got the desired response... felt gd... wiped for the day... finally feeling recovered this evening... lots of food!...

~gm2

Sat Dec 7

Sat Dec 7

30min AD

-get off q 5min and do 5 ub wall walks

~375 Cal

+ (4min rest)

30min AD

-get off q 5min and do 7 ub wall trap-3

~340 Cal

~715 Cal total

- felt gd, felt smooth and powerful on AD during first half... felt fatigued for second half, but not too bad...

- felt good stability in core and shoulders on wall walks

- wall trap 3 felt nice and controlled...OH work feels like it's paying off...

on Fri Dec 6, took the day off... gave a presentation in Sturbridge, MA at a conference... needed a rest day I think, felt better today (Saturday) for it...

onward...

~gm2

Thurs Dec 5

Thurs Dec 5

10min AMRAP 80%

20 'A' drill steps 185lb OH hold

40 du

~7 rounds

+ (5 min rest)

10min AMRAP 80%

OHS 185 (add 1 ub rep ea round)

3 incline db bp 75lb dbs (150lb)

~5 +6 OHS 

- OHS got easier as the rounds went by, shoulders got looser/warm

+ (5min rest)

10min AMRAP 

3 hps 135lb

10 (5ea) 2pd kb jerk

8 +3  snatch

+ (5min rest)

alt EMOM x10min

1- 3 press 135lb @41x1

2- 4 scott curl 95lb @41x1

oh hold felt gd

haven't done OHS for a while... shoulder mobility more of an issue than legs... wt felt light...

snatch / kb jerk got breathing up... gd session...

press felt gd even at this tempo... 

~gm2 

Wed Dec 4

Wed Dec 4

3 rounds on 8min

10 kbs 1.5pd russian

3 FS

15 kbs

3 FS

20 kbs

3 FS

25 kbs

3 FS

30 kbs 

3 FS

~1] 4:27, 185lb FS

~2] 4:45, 225lb FS

~3] 9:42, 255lb FS

+

2 hhpc (pocket) EMOM x10- 185lb(4)/ 195lb(4)/ 205lb(2)

+

alt EMOM x15min (5 rounds)

1- 5 pendlay row 185lbs

2- 2 (1ea) sa negative pull-up slow

3- 10 incline sit-ups 25lbs

FS felt ok... happy to get this volume in at 255lbs... quads felt strong, pelvic core and scap retract felt weak holding position out of hole... 225 felt gd and quick... 2min faster than last time (with heavier load on 2nd set, same load first set), 3rd set 2min slower, 20lb increase...

hhpc feeling quicker under bar... patience, then move...

negatives getting slower (gd!)

not too taxing, but gd after a long crazy clinic... happy to get in a gd session...

~gm2

Tues Dec 3

Tues Dec 3

24min on bike, lvl 16

30s 100+ rpm

30s 70 rpm

~323 Cal, 10.1mi

+

A- alt EMOM x12min

1- 30s ring support (bar) with 1.5pd kb

2- 8 harop curls (asst)

B- alt EMOM x12min

1- sa plank- 15s(2)/ 20s(2)/ 25s(2) (ea)

2- 8 tricep press, Arnold, OH, 65lb

C- alt EMOM x12min

1- 6 db ext rot 25lb @30x1 R

2- 6 db ext rot 25lb @30x1 L

+

24min mobility

felt gd to move today... sore from last couple days...

bike felt gd to get rpms up, helped loosen me up, gd little push...

wanted to do support on rings, but had to settle for bar, focused on position with licking and pushing elbows forward and supinated...

single arm planks- best these have ever felt, feel the progress in the shoulder girdle and core...happy with this...

mobility session was much needed...

~gm2

Mon Dec 2

Mon Dec 2

10min bike 80%

~ 125 Cal / 4.25mi

+ (5min rest)

10min AMRAP 80%

10 (5ea) 115lb oh bb stepups 20"

15 1.5pd kbs (American)

20 dips

~ 4 rounds

+ (5min rest)

7 DL 275lb ub tng EMOM x10

+ (5min rest)

10min AMRAP 80%

10m yoke walk 505lbs

10 hr push-ups

5 24" bj 30lb dbs (60lbs)

~5 +2m walk

+ (5min rest)

10min AMRAP 80%

10 (5ea) db snatch 80lbs alt

10 supine rows (feet elevated to bar lvl)

15 incline sit-ups

~4 +5 rows

+ (5min rest)

10min bike 80%

~130 Cal / 4.3mi

oh bb stepups felt stronger as I went... trying to keep grip narrow and feeling the help with stability overhead.

DLs were tough... enjoyed this... most volume DL in some time...

yoke walk letting better, even though I'm sure I look like a nut walking back and forth with a barbell inside the squat rack...

db snatches felt ez, but just wanted to be able to keep moving here the while time... 

legs were really feeling sluggish by the last bike...

really enjoyed today...

~gm2

Sun Dec 1

Sun Dec 1

A- alt EMOM x8 rounds (16min)

1- 5 cgbp- 205(3)/ 215(3)/ 225(2)

2- 5 squat- 255(3)/ 275(3)/ 295(2)

B- build to a heavy single in 10min

1- cgbp- 275lb

2- squat- 335lb (felt ok, 355 fail, twinge)

C- 2 tng hang sct EMOM x10- 135/ 165/ 185(3)/ 195(3)/ 205(2)

D- hhps x3- 155lb... pelvis sore

E- pull-ups- 5,3,1,1,1- 53/ 72/ 125(3)

F- 12-15s bar dragon flag EMOM x10

felt go to get some lifting in... squats felt gd in quads and weight felt light, had issues with left glut med that was twinning again today for some reason, tends to bother more when tight or stressed... this has been a neucence and hopefully will continue to get better... need to work mob and glut med strength/stability, core strength, and unilateral movements... post chain feels tight today... LOTS to do...

~gm2

Thanksgiving wknd Thurs/ Fri/ Sat

Thurs Nov 28

30min AD

-get off q 3min and do 3 wall walks, slow, controlled and UB

~ 318 Cal

+ (4min rest)

30min AD

-get off q 3min and do 7 lat pulldowns to navel, 120lbs

~287 Cal

Fri Nov 29

rest

Sat Nov 30

am

30min AD

- get off q3 min and do 15s parallette L-sit, all sets UB

~413 Cal

core feeling gd...

pm

4 sets, 60s bw sets

5 rounds AD

30s 90%

30s walk rest

~91/ 92/ 94/ 88 Cals

~365 Cals

wanted to get a lift in, but called into the OR for emergent fasciotimies... late and tired when done (midnight)

pm AD felt gd to push... gd burn... was going to go as long as no dropoff, but see above comment...

Wed Nov 27

Wed Nov 27

A- 5 DL 335lb EMOM x10

B- alt EMOM x5 rounds (15min)

1- 3 squat @33x0-235/240/245/250/255

2- 5 db bp @32x1- 100lb dbs (200)

3- 1 (ea) sa neg pull-up (tough today)

C- alt EMOM x5 rounds (10min)

1- 3 hhpc blocks @pkt- 185(2)/ 205(3)

2- 5 harop curls @51x1

happy with DL and the way it felt... also hc eccentric felt... very nice...

~gm2

Tues Nov 26 2013

Tues Nov 26

10min AMRAP 80%

8 pull-ups

8 cal watt bike

32m fw 100lb dbs 

~5+ 8 pull-ups 

+ (5min rest)

10min AMRAP 80%

10 hr push-ups

25 mountain climbers (ea leg)

35 ub DU

~7+ 8 MC

+ (5min rest)

10min AMRAP 80%

4 supine pull-ups

8 (4ea leg) oh bb stepups, 20", 95lb

12 (6ea arm) 1.5pd kb snatch

~5+ 8 stepups

+ (5min rest)

10mib AMRAP 80%

1 bar MU

3 hps 135lbs (no foot movement)

16 incline sit-ups

~6+ 8 sit-ups

oh step ups- felt more solid as rounds went on... negative (step down) was harder to control...

hps- the may have felt the best it ever has... good pop and lockout... shoulders felt stable... last few rounds def kept feet in place, minimal dip to catch... all reps with pause at mid-thigh... no momentum...

all felt pretty gd... gd to move... now back to the OR... another saw to the hand...

~gm2

Mon Nov 25

Sun Nov 24

rest

much needed

HA today

Mon Nov 25

part 1

30min bike

85-90 rpm

~415 Cal

~240+ Watts avg... 

felt good... enjoyed this...

part 2

A- 1 hhsc (pockets) 225lb EMOM x10

B- alt q 90s x5 rounds

1- 3 FS 225lb @32x1

2- 85lb Scott curl @31x1- 10/ 7/ 6/ 6/ 6

C- 10 sa sit-ups with 4kg ball EMOM x5

hhsc- sore legs started after 3 sets, no pop today

FS felt weak, but after thinking abt it and looking back, don't think I've done this tempo with this much load in FS... ok for today I suppose...

sit-ups strong

curls felt good

part 3

45 min mobility

mostly hammies/quads/hips and shoulders/scap/pec... 

~gm2

Sat Nov 23

Sat Nov 23

part 1

45min AD

get off q 5min and perform

4 TGU 1.5pd (2ea), slow and steady...

~476 Cal

felt good and refreshing to get moving... good start to the day.

part 2

2 hps EMOM x10- 155(5)/ 165(5)

~ felt quick... progress here.

+

alt EMOM x10min

1- 25m oh walk 165lb bb

2- 25 jump switch lunges

~more here on OH, switching directions is rough, but I'm really enjoying these... 

jsl felt slow, but took <1s/rep... got full extension at top, so glad I was moving faster than it felt...

+

alt EMOM x10min

1- 10 (5ea) reverse lunges- 135/ 145/ 155/ 170/ 185lb

2- 5 24" bj 20lb dbs (40lbs)

~lunges felt strong... 185lb lunges never felt so strong/ez... more here I think

~BJs felt explosive... this weight wasn't bad at all... more next time

+

10s bar dragon flag (lever) EMOM x10

~did last 5 sets supinated grip... these are feeling stronger on the core and was able to get to a more horizontal angle today... though still a long way to go till it's a front lever!

~gm2

Thurs/Fri Nov 21/22

Thurs Nov 21

4 sets on 15min

1- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

squat 255lb x7

~11:16

2- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

3 press- 135/ 145/ 155/ 165/ 175

~10:25

3- alt kbs 1.5pd 

ub (1/2 ru/ 1/2 am)- 10/ 15/ 20/ 25/ 30

1 ea neg pull-up (slow)

6 bn pulldowns 170lbs

~11:45

4- 10 RFT 

10 kbs 1.5pd (1/2 ru/ 1/2 am)

10 high incline sit-ups

~9:20

(5400 swings)... felt gd, kept hr up and moved some good loads... squats felt a little sore and sets felt better as I went... 

neg single arm pull-ups definitely the slowest I've moved with these... encouraging...

Fri Nov 22

part 1

45min AD

get off q 5min and do 

30s side plank (arm extended), ea side

~502 Cal

felt good to move on this... enjoying it... core feeling stronger...

part 2

A- 5 DL 315 EMOM x10min

B- heavy 5 DL- 405lb! (haven't done this much in a year and a half...)

C- push press- 3x3- 185/ 205/ 215lb

D- alt EMOM x20min (10 rounds)

1- 5 dips- 95(5)/ 135(5), sets 7/9- 4 reps

2- 5 harop curls- +10lb last 3 sets (baw)

E- heavy dip- 180, 205lb(f)

super excited abt the DL today!... big step here!... only tried pulling 405 once since hurting back in 2012 regionals and this was a month and a half ago (thought I was ready), and wound up cracking my back, collapsing a few inches off the ground... couldn't really walk well for a few days and spent some time off and tried to recover.. today only meant to hit up 315, but thus felt so gd... tried 365, which also came up easily, then 405lb also move well regarding bar speed... back, abs and glutes all felt strong... 

onward and upward!...

~gm2

Wed Nov 20

Wed Nov 20

alt EMOM x15 min (5 rounds)

1- 5 hpc 185lb (speed) - felt quick...

2- 10m yoke walk 545lb (1m b&f)

3- 15 2pd kbs

+

25 kbs 2pd ub

+

alt EMOM x10min (5 rounds)

1- 5 pendlay row 185lb

2- front lever incline (angle) 10-15s

+

20min EMOM

6 single leg burpee pull-ups (3ea leg)

~ :22-:24 ea round

~ HR 176

felt gd to get this in today after clinic and meetings... enjoyed the barbell walk and load bearing work...

~gm2

Mon/Tues Nov 18/19

Mon Nov 18

rest... operated late... tired, lots of good cases though...

Tues Nov 19

part 1

10 rounds

1 mile AD (~40 Cal ea)

10 2pd goblet squat

15 incline parallette push-ups

~38:20

part 2

alt EMOM x10 min (5 rounds)

1- 5 rdl 30x1- 225(2)/ 245/ 275/ 295lb

2- 5 db pp 70lb dbs

+

alt EMOM x10 min (5 rounds)

1- 4 wall walks ub

2- 6 harop curls

+

alt EMOM x10 min (5 rounds)

1- 3 hhps 135lbs

2- 7ea (14) ng OH bb step ups 95lbs

gd cases today... fortunate to get 2 solid workouts in, but it's late, not much sleep tonight unfortunately... 

felt solid today core-wise and shoulder stability/mobility... 

felt quick on the snatches... worked on speed over load... felt great!

legs sore to start the day, but feeling better now.

~gm2

so far in November...

Fri Nov 1

rest

Sat Nov 2

fitathlon

4mi

2nd place

~48:30

Sun Nov 3

A- ngsp- 135 x3, 3 sets, 90s

B- sgbnp- 105 x6, 3 sets, 90s

C- 3 heavy bag sit-ups, 10sets, 90s

Mon Nov 4

4 rounds on 15min

1- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

30 pushups, 2 archer pull-ups (150/ 5ea)

~11:52

2- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

5 FS- 205/ 225/ 235/ 225/ 205

~ 11:29

3- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

10 DL 225lb

~ 9:27

4- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

6 skull crushers 105lbs

~7:49

+

5 sets on 3min

3 scott curl 105lb

10 incline sit-ups- bw/ 10/ 25/ 35/ bwbh

+

40min mobility

Tues Nov 5

squat- 275(8)/ 305(4)/ 335(1)/ 275(4)

+

5 sets on 4min

12 DL 185lbs

9 hpc 185lbs

6 pj 185lbs

~ 2:02/ 1:57/ 1:49/ 1:51/ 1:42

+

30 wall walks

~6:41 (felt tough and slow)

Wed Nov 6

rest

worked till 01:00

Thurs Nov 7

so fatigued... rested and got a little extra sleep... much needed...

Fri Nov 8

A- bottoms up squat a2g- 225 x2 EMOM x10... had to wedge myself under to start... felt ok on 2nd reps (3-5s pause on rack at bottom)

B- 2 mhpc 205-215 +20 du EMOM x10

C- 5 sets on 2min

5 jerk balance 95lb

5 18" bj 70lbs (35lb dbs)

5 kneel to squat jumps

+

10min

4 wall walks

8 harop curls (asst)

~7+3 (8 rnds in 10:40)

+

5 x5 heavy bag sit-ups on 90s

+

15min mob

Sat Nov 9

A- hsc clusters 2.2.2.2.2 x5, 15s/3min- 185/ 195/ 205/ 215/ 225lb

B- tough 5 bnsj- 215lb

C- tough 3 hps- 155lbs

D- press x2/ pp x4- 135/145/155lb, 60s

E1- pull-ups-5/ 3/ 1- 45/ 90/ 135lbs, 10s

E2- dips- 45(10/ 90(10)/ 135(3), 2min

F1- db ext rot 30x1 22.5lb x8ea, x3, 10s

F2- incline wall plank 45s, x3, 90s

Sun Nov 10

A1- bb step up 24"- 135 x10ea, x3, 20s

A2- AMRAP strict pu x3- 20/18/15, 2min

B- 2 hhps/ 2 OHS 135lb EMOM x10

C- SJ 185lb x1 q 20s x20

D- 5 heavy bag sit-ups x10 sets, 60s

Mon Nov 11

nothing

OR late

Tues Nov 12

OR late

Wed Nov 13

clinic till after 8

rested

Thurs Nov 14

am

60min AD

~661 Cal

get off every 5 min and perform

10s parallette L sit

+

1 wall walk, 1 hspu, 30s wall hs hold

pm

A1- FS- 225(5)/ 245(5)/ 265(3), 60s

A2- 60s AMRAP 70lb pull-ups- 11/ 11/ 10, 2min rest

B- 2 tng muscle snatch EMOM x7, build- 95/ 105/ 115/ 125/ 135/ 145/ 155lb PR!!!...

C1- cgbp- 225(5)/ 245(3)/ 265(1), 60s

C2- dips- 135lb(3) x3, 2min rest

D1- Arnold tri ext 65lb x6 x3 sets, 30s

D2- cable pull apt Ys, 12.5lb x8 x3, 30s

E1- SA db bp- 80lb x5 ea x3 sets, 60s

E2- inverted pull-ups x3, 3 sets, 60s

Fri Nov 15

part 1

AD

10 rounds

30s on

30s walk rest

~202

+

10 rounds

30s legs

30s arms

+

10min Z1

part 2

A- 2 hps EMOM x10- 135(2)/ 145(2)/ 155(2)/ 165(4(1))

B- 2 hhpc blocks EMOM x10- 185(2)/ 195(2)/ 205(2)/ 215(2)/ 225(2)... felt gd pop/speed better than it's been

C- alt EMOM x10min

1- 5 4" EROM CG DL- 225/ 245/ 265/ 285/ 305lb (felt solid)

2- 2 (1ea) single arm negative pull-ups- more control on decent than usual...

Sat Nov 16

part 1

35min AD Z1

- get off every 5 min and do:

20 sa OH 1.5pd lunges (10ea arm)

~ 380 Cal

+

35min mobility

part 2

5 RFT 

50m ub OH carry 135lb

20 ub 2pd kbs

~13:31

+

5 RFT

12m bb carry 500lb

12 (6ea) sa db rows 100lb

~8:58

+

2 bottoms up squat 245lb EMOM x10

+

5x5 ext incline sit-ups 10lb behind head

(4920)

Sun Nov 17

part 1

AD 45min Z1

get off every 5min and perform

~:45s parallette plank with legs elevated

+

10 sit-ups

~457Cal

part 2

alt EMOM x20min (10 rounds)

1- 5 cgbp- 195(3)/ 205(3)/ 215(3)/ 225(1)

2- 5 squat- 245(3)/ 260(3)/ 275(3)/ 290(1)

+

death by press/pu

alt EMOM escalating 1 rep ea min

odd- press 135lb

even- pull-up 70lb

~8 rounds + 5ea (41ea, 18min)

overall feeling fatigued and out of shape... just trying to maintain a moderate level of fitness this year... been draining since the end of March...

~gm2

Thurs Oct 31

Thurs Oct 31

20min

30s AD 90%

30s walk rest

~361 Cal

- felt a good burn with this, definitely got tough - 189/172, last 5 sets really started falling off... first time using the new AD comp Evo, so that was fun!... love it, and the fact that it does indeed feel slightly more difficult than the regular AD I've used/have in Kc... this will be a gd addition to the apt...

+

15 1.5pd kbs EMOM x20 (+20)~ 320

- felt gd, Russian swings first 14, American last 6... felt strong and ez... feeling improvement here...

(4301)

+

20min parallette work

-10min EMOM- 20-25s FLR with lean

-10min EMOM- L-sit in to out, out to in

- felt better as a went along... gd gymn/skill work... need more if these sessions...

overall gd session tonight... elements / systems targeted, much needed...

~gm2

Wed Oct 30

Wed Oct 30

A- squat @33x0- 185(5)/ 215(5)/ 245(5)/ 270(3)

felt strong in bottom and am noticing the comfort and more upright posture in the bottom position as well as I've been more aggressive with mobility lately, feels good...

B1- rdl @3211- x5, 3 sets; 225lb, 10s

B2- 10 BJ 24", 3 set- 30/ 40/ 60lb, 2min

box jumps felt explosive... more there in weight and height

rdl felt ok, nice and ez since back injury...

C- jerk balance- 3x3, 135lb, 90s

felt quicker under bar as sets went... much heavier than I've gone in the past, but smooth...

D- SJ 225lb x1, EMOM x10min

no misses, felt strong and quick, worked on footwork, 80%ish

E- alt EMOM x12min (6 sets)

1- 5 hpc 205lbs

2- 5 pull-ups 45lbs

def worn out by the end of this, pull-ups got hard last 2 sets... hpcs felt good, good pull work...

+

15min LE/hip/t-spine mob

nice and mobile, coming along...

~gm2

Oct 28/29 (mon/tues)

Mon Oct 28

A- squat- 225(5)/ 255(5)/ 285(5)/ 305(2), felt heavy, glut twinge at 305, so stopped...

B- alt EMOM x10min (5 rounds)

1- 3 hhsc 185lb (speed)

2- 5 harop curls

C- alt EMOM x10min (5 rounds)

1- 3 cgbp 32x0 225lb

2- 3 pull to front lever

D- alt EMOM x10min (5 rounds)

1- 15s dragon flag

2- 15 back extensions

Tues Oct 29

4 sets, on 15min...

1- 

alt ub kbs (Ru), 2pd- 10/ 15/ 20/ 25/ 30

6 db bp 200lbs (100lbs ea)

~10:41

2- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

6 ea db row 100lbs 31x1

~9:38

3- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

10 dip 70lbs (all ub)

~8:34

4- 

5 RFT

20 ub Ru 2pd kbs

20 ub sit-ups 

~6:48

second 400 2pd swing day- t-spine tight, ur swings feeling better and grip getting better as well, felt stronger...

happy abt db bp, haven't done this movement for years and felt strong...

also, all dips unbroken, those care feeling stronger also...

~gm2

Oct 24-27

Thurs Oct 24

kb pentathlon- all with 32kg kb (4pts)

(6min with 5min rest (did it on 10min))

1- clean- 120

2- long cycle press- 40

3- push jerk- 95

4- half snatch- 85

5- push press- 103

~1772 (443 x4)

- according to world kb rankings, this would be 11th in the world in competition... goal of 2000 seams feasible...

+

100 sit-ups

Fri Oct 25

3rd replant of the week and 3rd all nighter...

Sat Oct 26

rest

Sun Oct 27

4 sets, on 15min...

1- 

alt ub kbs (Ru), 2pd- 10/ 15/ 20/ 25/ 30

10 ea (20) bb step ups 135lbs, 20"

~14:05

2- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

5 press 135lbs

~9:25

3- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

5 ea (10) bb Bulgarian split squat 135lb

~11:28

4- 

alt q 45s x10 rounds

10 ub Ru 2pd kbs

10 ub k2e

this last session felt gd... felt good to move, definitely wiped from the week and need some recovery and catch up.  

all fingers currently alive from cases!!!

also, shoulder (left) feels stiff and tight, hopefully more mobility (all around) will transpire this week.  so far so good this am. on call this week.

nutrition was better last week than I thought it would be given the call nights... look forward to a good week of clean eating.

~gm2

Sun/ Mon/ Tues/ Wed Oct 20-23

Sun Oct 20

4 rounds on 3min

10 DL- (185/ 225/ 275/ 315lb)

10 burpees

~:34-37

+

3 rounds on 4min

5 squat- 275/ 295/ 315(2- left glut med, not quad- twinge... felt strong)

5 harop curls

5 wall walks

quads felt good on squats, feeling looser hips from mob, but feels that extra rom brings out glut med twinge... continuing mob and strength inch that muscular imbalance through that range will be key...

Mon Oct 21

10min AD Cals legs only- 120Cals

+

A- FS- 205(5)/ 225(3)/ 255(3)/ 280(2)

B- PS- 135(3)/ 155(3)/ 175(2)/ 175(1)

C- EMOM x10- 1 PC/ 1 FS/ 1 PJ- 205(3)/ 215(3)/ 225(3)/ 235(1)

D- EMOM x10- 1 hhsc 205lb, speed, 3-4s count at bottom...

+

5-40 ub 2pd American kbs ladder up (180- 2708)

~14:56

+

5 sets

1- 1 strict MU- 4kg/ 6/ 8/ 16/ 24kg PR!!!

2- 5 strict ghd raises

AD legs was ez today... just talked...

happy with front squat...

was planning in doing 5-50-5 kbs ladder, but got called in for replants and didn't want to smoke forearms anymore... moved to muscle ups

this was an 18lb PR, very happy with this wt on a strict MU!

Tues Oct 22

A- HPS x3, 4sets- 155lb

B- Clean pull 3x3- 275lb

C- EMOM x10, 4 tng PC- 185(5)/ 205(5)

D- push press 3x3- 185/ 205/ 220(2)

+

3 rounds on 5min

10 kbs 2pd

10 npubbj 24"

25s AD~ 17 Cals ea set

+

3 rounds on 5min

3 PS 155lb

7 burpees

20s row ~1:25/ 1:23/ 1:21/500m avg

+

5 rounds (10min) alt EMOM

1- 30s front line drill

2- 30s prone line drill

+

20min mob 

cf Milford training- 

felt a gd response with triplets, gd lactate burn of sorts- I think this was much needed...

again, got called in for a thumb replant so shut down early/sped up with less rest...

Wed Oct 23

rest

tired from two nights of replanting...

sleep deprived

headache today, crescendo through day... need to catch up on sleep...

~gm2

Sat Oct 19th

am

wu- 10min AD legs only 50%

+

push jerk- 185(3)/ 215(3)/ 235(3) pr

+

14min AMRAP 

10 hr bob

15 hr dl 165lb

20 wb

~ 6+7

pm

kb pentathlon- all with 24kg kb (3pts)

(6min with 5min rest (did it on 10min))

1- clean- 120

2- long cycle press- 60

3- push jerk- 120

4- half snatch- 108

5- push press- 120

~1584 (528 x3... maxed out reps)

+

100 sit-ups

~3:58

felt good on kb work... grip is improving, most sets done in 4-5min, snatch and clean closer to 5:30... 

felt a little tired today, short nap felt good... sluggish on am work, even though the PJ was a pr for a set of 3 (no blocks, catch to shoulders)...

Friday 10/18/13

Fri Oct 18

part 1

4 sets on 10min w 1.5pd ub (Ru swings)

1- alt kbs- 10/ 15/ 20/ 25/ 30

press 115lb x7

~8:38

2- alt kbs- 10/ 15/ 20/ 25/ 30

dips 70lb x7

~8:10

3- alt kbs- 10/ 15/ 20/ 25/ 30

pull-ups 25lb x7

~8:10

4- alt kbs- 10/ 15/ 20/ 25/ 30

squat x7- 185/ 205/ 225/ 245/ 265lbs

~9:30

(2000 swings this past wk)

part 2

20min AD

30s 85%

30s 50%

~ 420 Cal (205/ 215)

+

10 legless RC with 30lbs dball for time-

~18:56

part 3

60min mob session- awesome!

(feel spent)...