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...