Fri Jan 31

Thurs Jan 30

rest

long day in OR

day 5 30/30 squat...

Fri Jan 31

A- ps 135 x1 q 30s x20

B- snatch balance 3x3- 135lb

+

6 RFT

5 MU

10 hspu

~11:57

+

21/15/9

DL 315

bj 30"

~6:23

+

30min watt bike, lvl 17

- get off q 3min and do 3ea (6) db oh stepups, 40lbs ea, fat grip, 20" step

~ 315 Cal

- tough on shoulder stability/mob

+

mob / day 6 30min squat

Glute Lacrosse Ball Mobility; 2min
Hamstring Lacrosse Ball Mobility; 2min
+
3 rounds through:
Ginga Lunge Mobility; 60s ea
Elevated Glute Mobility; 60s ea
Bench Bootstrapper Mobility; 25 reps

long session but overall felt gd... mob was much needed... happy back/PC not wrecked (yet) from DL/bj... progress I think...

~gm2

Wed Jan 29

Wed Jan 29

A- ps- quick high catch- 165lb

B- DL 5" EROM @31x1- 335(5)/ 355(5)/ 365(5)

C- SJ 205 x15 singles

D- alt e2mom x5

1- pp- 205(3)/ 215(3)/ 225(2) x3

2- cgbp- x3- 245/ 250/ 260/ 265/ 275

E- 100 2pd kbs~ 3:48

+

30 day squat day 4...

need to find more room to squat... playing it safe

DL- EROM, felt left glute, area of old injury... not painful, but aware if this upon the extra range mostly... gd to know

SJ felt better, feet to narrow in AP dimension

pp felt light till 225... sticking point 

cgbp felt strong/stable

kbs- grip

~gm2

Tues Jan 28

Tues Jan 28

5 x800m run, 3min rest

2:44/ 2:42/ 2:41/ 2:41/ 2:41

+

3 x 10 hr wall walks 1:1 work:rest

~5:45 (:70/ :65/ :75)

+

mob

+

30min squat- day 3

wall walks felt ok... the stamina here is improving...

800m run- 75-80%, hr 140s, tried to relax, felt ez, breathing was never a issue, just sore/strained adductors/hammies as limiter and was mindful of these muscles... didn't want to push them or overdue it, being the first time I've really run in the last 4ish months (been getting aerobic work done on bike)...

~gm2

Mon Jan 27

Mon Jan 27

A- 1.25 FS 5x5- 185(2)/ 195(2)/ 205lb

B- 15 snatch 145lb

C- 30 clean 225lb~ 6:54 (pr by 4+ min)

D- pull-up 3.3.3 x3 (.5/3)- 35/ 53/ 53 (used fat grips)

E- 5 rounds

2min AMRAP archer ring pull-ups (21ea side in total)

1min bike (~25 cal/round), not an AD

+

mob

A. Lying Chest Opener Mobility; 5min

B. T-Spine Foam Roll Mobility; 3min

C. Lat Foam Roll Mobility; 2min ea

D. IT Band Foam Roll Mobility; 2min ea

E. Quad Foam Roll Mobility; 2min ea

F. Mountain Climber Twist Mobility; 30s ea + 5 dynamic reps per side

+

30min squat day 2

notes-

FS- felt gd to loosen up, doms from thrusters, felt better as sets went

snatches- felt quicker than last week, shoulders more stable/used to catch... felt better than last week, though 10lb heavier... 

cleans- felt ok... last 15 were a grind (quads/glutes standing up was limiter, breathing not a prob, drive off ground and pull never bothered)... started out in sets of 3, then after 5 sets went to singles (no dropping)... last time I did this over a year ago time was 11+... 

pull-ups- felt ok, activating grip helps me focus my scapular activation, which I need I think

archer pull-ups- also helped scapular position (feels better/easier on left side), slow eccentric phase...

bike felt gd... gd turnover...

~gm2

Sun Jan 26

Sun Jan 26

started 30/30 challenge...

30min squat x30 days- complete today (1)

+

30min watt bike

- get off q 3min and do 35s ring plank (FLR)... felt great!... on toes and more forward lean than ever with hands supinated...

~ 335 Cal

+

A- alt EMOM x5 rounds (15min)

1- 5 scott curl- 95lb 31x0

2- 12 tricep rope press down

3- 10 10lb ghd raises

B- 2 FS 225lb EMOM x10min

legs still sore from thrusters on Friday... mostly just quads...

~gm2

Sat Jan 25

Sat Jan 25

part 1

for time

30 MU (strict from seated~ 4:55)

60 hspu (~9:00, 14:00 on the clock)

90 sit-ups

~17:54

part 2

10 min AMRAP 155lb thruster

~ 72 (did sets of 6, roughly on 50s, 36 at 5:00)

+

mobility assess

A- ankle- 15cm (L)/ 13cm (R)

B- shoulder- 18cm (L)/ 16cm (R)

C- ginga lunge- low achilles just above heal bilaterally

D- seated glute- handspan above floor (L)/ handspan above ankle (R)

+

mobility-

A. Seated Neck Mob; 90s ea

B1. Bench Lat Mob; x10 x3

B2. Band Shoulder Rot Mob x5ea x3

B3. Ext Rot Wall Mob; x5 +10s x3

B4. Reaching Tricep Mobility x5ea x3

part 3

10 rounds

1min jump rope singles (100ea set)

1min 25lb db sa oh walking lunge (20ea set)

1min no push-up/no jump burpees (squat thrusts, 20ea set)

+

A- Arnold db press 31x1- 35lbs x10 x5 sets, 2:30 rest

B- cable face rows @3111- x12, 3 sets, 2min rest

notes-

- flew threw the first 1/2 of the MU, pulling fatigue set in around there...

- hspu- a weakness, first time doing more than a few in a workout in a long time... started with 7, then chipped away in sets of 3-4, shoulders

- sit-ups- slow and steady, unanchored, no abmat, felt good to do...

- thruster wod- doing my workouts in the med center gym limits the ability to drop anything, so wanted to attack this in larger sets, but not so large that I couldn't keep a pace... set out doing 6 EMOM, but at 50s, grabbed the bar and went and tried to keep this pace, got tough after set 7, but able to push...

- mob assessment- areas to improve, but this is an improvement of both shoulder and glute compared to a few months ago...

- last part felt gd- nice and ez pace, jumping was relaxed (my sub for run), and squat thrusts (row sub) felt controlled and smooth, lunging with oh db (AD sub for today), felt gd to get some non taxing shoulder stability work, as well as some light resistance on the legs... refreshing after earlier...

~gm2

Fri Jan 24

Thurs Jan 23

rest

Fri Jan 24

A- snatch x1 q 40s x15- 135lbs

B- OHS 22x1 x5, 5 sets, 2min- 135/ 155/ 175/ 185/ 195lbs

+

12min

24 PC 135

12 bj 24"

24 PC 185

12 bj 24"

+

AMRAP

12 PC 225

12 BJ 24"

~1 round + 7pc

shoulders sore... first time snatching (and OHS like this) in a long time...

happy abt PCs through!

~gm2

Wed Jan 23

Wed Jan 22

30min watt bike

- get off q 3min and do 3ea (6) db oh fg stepups 35lb dbs, 20"

~ 320 Cal, kept 85-90 rpm

- oh db stepups getting better/stronger, more stable...

+

A- alt EMOM x 10min

1- 5 sa fg db row 70lb dbs

2- 5 dips 90lbs, @31x1

B- 3 front lever incline pulls EMOM x10

C- 100 cable pull aparts~ 2:18

dips also felt solid and stable... fg rows were grip limited... getting better with grip though I think...

~gm2

Tues Jan 21

Tues Jan 21

A- hpc 185 x3 EMOM x10

B- DL 315 x3 EMOM x10

C- build to a heavy 5 DL- 425lb x5 (!!!)

D- incline pelicans 3x3

+

5 RFT

10m ub yoke walk 600lbs

5 ub pull-ups 70lbs

10 ub harop curls

~14:28

happy abt DL... def improving...

yoke walk (barbell- 75lb more than prior), felt ok... feeling more stable... but, difficult to keep walking back/forth in small space...

haven't done incline pelicans in over a year and excited to have stability, strength and lack of shoulder discomfort to be able to do them, and with the feet elevated on last set!...

most of time on 5 RFT was spent on yoke walk and breathing 30s prior... harop curls slow and controlled... pull-ups difficult... need more work here...

~gm2

Mon Jan 20

Mon Jan 20

am

watt bike, lvl 16

6 rounds

60s 90% (105 rpm)

60s 50-60% (75 rpm)

x3, 3min bw sets

~ 158/ 163/ 171 Cals

(89/ 90/ 91 rpm, 220/ 227/ 241 W avgs)

pm

A- alt q 90s x5 sets

1- squat 290lb x5

2- cgbp 235lb x5

B- sc 245lb

C- 5min AMRAP 155lb step ups 20" ~66

D- 1ea sa neg pu ASlowAP EMOM x6

squats felt ok

cgbp felt gd

sc poor/tweek

step ups felt gd- much more stability stepping up lately after doing the bb and db oh step ups... feeling awesome / stronger here...

~gm2

Sun Jan 19

Sun Jan 19

30min row ez/relaxed

~7954m, 1:53.1... felt gd and relaxed... happy abt this for not rowing in months... felt gd!

+

A- EMOM x12min

1- 5 YTM 20lbs

2- 5ea (10) plate oh torso side bends

~gm2

Sat Jan 18

Sat Jan 18

1min lunge- 32ea

1min hr wall walk- 6/ 6/ 7/ 7/ 9

1min jump rope- 80 ea

1min spider-man crawl- 30 yards ea

1min farmer walk- 2x 1.5pd kbs, fg, 75-100 yrds ea

1min plank- parallette, forward lean

1min skip- A/B sprint drills

x5, ez pace... gd flush...

+

1 parallette hspu EMOM x5

all felt gd to move... needed this today...

~gm2

Fri Jan 17

Fri Jan 17

10 RFT

25 ub 2pd kbs

6 (3ea) fb 35lb (ea) db step ups 20"

~18:28

+

alt EMOM x15min (5 rounds)

1- 7 db fg bp @32x1, 80lb dbs

2- 3 2-position sgdl- 225/ 245/ 265/ 285/ 305lbs

3- rest

+

alt EMOM x9min (3 rounds)

1- 3 fg press 155lbs

2- 3 72lb pull-ups @31x1

3- 15 sit-ups

first part was a grip burner... 

oh db step ups tough but getting better... 5 more lbs that last time I tried them... like the fat grip...

db bp felt solid

snatch grip DL felt stronger in paused positions (off floor, just above knee)

press very tough

pull-ups at tempo tough...

gd day, glad to get it in after a long day in the OR...

~gm2

Thurs Jan 16

Thurs Jan 16

5 sets on 5min

3 hhps- 135/ 145/ 155/ 165/ 165

10 npubbj 20"

21s watt bike- ~600 watts

+

A- 2 FS @33x1 e2mom- 225/ 235/ 245/ 255(!)/ 225(3)

B- alt EMOM x10min

1- 5 skull crushers- 105/ 115/ 125/ 135(3)/ 135(3)

2- 3 scott curls- 105lbs

C- 100 25lb plate frnt raises to OH- 5:45

hard to even hit 600 watts today... did not feel powerful...

snatches were ez till 165- this felt like a struggle, slow under... timid on being aggressive bc of working in the nook...

happy with FS- feeling stronger and more stable...

sc/sc felt ok

raises were new- unbroken (held plate in hand for 15s between sets of 10)... felt looser toward the end in the narrow OH position...

tired, lacked pop, but gd day... 

~gm2

Wed Jan 15

Wed Jan 15

A- 1 sc/ 5 fs/ 5 pj, on 3min x3- 185/ 195/ 205lb

B- 1 sc/ 2 fs/ 2 pj, on 3min x3- 225lb

C- 3 hhpc, blocks above knee, EMOM building- 185/ 195/ 205/ 215/ 225/ 235/ 245lbs... gd pop... slow under...

+ (5min rest)

10min 80%

20 (10ea) 'A' steps 225lb OH hold

15 hr pushups

10 Cals watt bike

~4 +2

+ (5min rest)

10min 80%

10 (5ea) 20" OH bb step-ups 105lbs

15 dips

10 Cals watt bike

~4 +2

+ (5min rest)

10min 85%

2 bar MU

7 back ext 53lbs

12 incline sit-ups

7 Cals watt bike

5 +2

weights moving better, stronger out if hole lately... PJ felt slow and sluggish under... need jerk work...

second part felt gd to move... OH hold getting better and OH step ups a lot stronger and more stable throughout movement... bar MU not taxing...  gd pull...

overall gd day...

~gm2

Tues Jan 14

Tues Jan 14

part 1

watt bike

36x

30s 90% - 100 rpm

30s 60% - 75 rpm

2min rest bw 12/13 and 24/25...

1] 177 Cal, 85 rpm avg, 233 W

2] 188 Cal, 88 rpm avg, 265 W

3] 185 Cal, 88 rpm avg, 263 W

felt ok, struggle to get moving, legs sore from yesterday and operating all day (tight), liked the sweat..

part 2- 

A- DL- 315(12)/ 365(8)/ 415(5), 4min

B- pendlay row- 225(5)/ 225(5)/ 235(5)

C- alt EMOM x10min

1- 5-8s split leg front lever, bar

2- 5 harop curls

happy with DL- didn't feel 'quick and snappy' but did feel solid and strong... was able to hit the 365 without belt and felt stable... used belt for 415...

pendlay rows getting stronger more consistently...

front levers improving...

overall gd day I think...

~gm2

Mon Jan 13

Mon Jan 13

am

60min hike

pm

A- 3 hpc fg EMOM x10- 135(5)/ 155(5)

B- hpc/ hsc/ pp 205lb EMOM x10

C- alt EMOM x10

1- squat 275lb x5

2- 3 strict MU

D- alt EMOM x10

1- cgbp 225lb x5, fg

2- 1ea archer sa pu with 10s neg

felt gd to move in the am

grip work feeling gd- weak link...

squat felt ok- better as sets went

nice to work on MU for a change...

bp felt strong!

pull-up sa neg felt great!... getting better 

~gm2

Fri Jan 10

Fri Jan 10

am

3 rounds ez

5min AD

5 FS 2x 1.5pd kb front rack

15s bridge up

(AD broke...)

pm

A- squat 20x1- 225 x10, 3 sets on 3min

B- DL- fat grip- 135(10)/ 155(10)/ AMRAP 185 in 2min- 12, on 3min

C- pull-ups- EMOM x3- 10/ 10/ 27 (2min fat grip AMRAP on last set)

D- cgbp- fat grip 185(10) x3, on 3min

E- seated press- 135(5) x3, FG, on 3min

+

30min LE mob

felt ok...

spent Sat and Sun sick with fevers/child, upper resp inf and dhad some emesis... starting to feel a little better and hopefully hit it again hard this coming week...

~gm2

Thurs Jan 9

wed jan 8

rest

Thurs Jan 9

30min watt bike

- get off q 3min and do 10 thick grip DB pp with 50lb dbs

~ 330 Cals, 230-260 W, 80-85 rpm

+

30min watt bike

- get off q 3min and do 6 (3ea) OH db step ups, 30lb dbs, thick grip, 20"

~ 330 Cals, 230-250 W, 80 rpm

all felt gd, didn't get any breathing difficulty till min 50... smooth...

could use more OH flexibility...

~gm2

Tues Jan 7

Tues Jan 7

alt EMOM x10min

1- 10 barbell supine rows

2- 10 leaning hr push-ups

+

30min 80%

20 bike cals

20 lunges

10 supine bb rows

~11 +11 cals

+

A- jerk balance- 3x3, 135lb, on 2min

B- 3 hhps (hips) 135lb EMOM x10

C- 5 ghd raises q 30s x10 rounds

D- 100 unanchored sit-ups~ 4:58

all felt gd and quick... 

relaxed day, not too much strenuous movement...

trying to deload a little this week...

~gm2

Mon Jan 6

Mon Jan 6

20min bike

- get off q 2min and do 5 scap retract pull-ups and 10 dips

~ 210 Cal, lvl 17, 90 rpm, 250-330W

- felt gd, recovery day, was planning on rest but happy to squeeze this in... had a job fair in providence, RI after work...

- pull-ups/dips felt so smooth today...

~gm2

Sun Jan 5

Sun Jan 5

am

5 sets on 4min

10s AD for max Watts

4 burpee wall hops

10s AD for max Watts

~1200+ first 10s all sets, last 3 sets hit 1400+, topped out at 1466, this is a best by 150+ watts... output improving

~ 1000-1100 roughly on 2nd 10s intervals... this was brutal, last 7s tough... 

+ (right into)

5 sets on 4min

8 ub wall walks

~ last set did hand release at bottom

~ happy with this many sets of 8 ub

+ (right into)

5 sets on 4min

100 ub DU

~ haven't done in awhile... felt gd...

pm

A- 3pc/ 3fs/ 3s2o 185lb EMOM x10

B- DL- built to a tough 5- 405lb

C- alt q 30s x10 rounds

1- 3 ngbp 185lb afap- felt sharp

2- 3 BS 225lb afap- felt quick out of hole

- on A- more there... could have kept going, and/or used more load... happy with how this felt... 

- DL- didn't feel sharp or powerful here today

- def felt much sharper here on C... felt gd to move this weight quickly... gd DE

~gm2

Sat Jan 4

Sat Jan 4

30s AD 97%, 4min rest, x10

32/ 35/ 33/ 32/ 28/ 30/ 29/ 29/ 28/ 32

- hard to recover after 2nd set (1200 W), but happy with this output... sets over 30 were 1000-1100, rest were 900-1000... 

- felt tough/lactate after ~19-22s... 

- needed that stimulus today

- hit the GI

- avg ~31

~gm2

Fri Jan 3

Fri Jan 3

am

40min AD ez

- get off q 4min and do 40s FLR on parallettes, feet elevated...

~ 561 Cal, felt gd, relaxed...

~ 225 avg Watts, 19.2 mph, 10.0 mets

- spent 15-20s ea round fixing AD part that keeps coming unscrewed... need to find a more permanent fix to this...

pm

A- heavy PC- 265lbs

B- 1 PC q45s x15- 240(5)/ 245(5)/ 250(5)

C- 1pc/2fs 225lb @22x1 EMOM x10

D- tough 5 split jerk- 225lb

E- lower from inv'd ASlowAP EMOM x10

PC felt gd... have not done this weight in awhile and caught it high with min fit movement... happy here... also happy abt volume with load in part b...

FS feeling stronger... PC ez part of this...

SJ- had more... have to b careful in the gym... same for PC- tried 275, but must be careful in little nook with mirrors... will take a pic of this sometime...

all in all- gd day!

~gm2

Thurs Jan 2

Thurs Jan 2

10min 80%

5 OHS 135lb

7 bj 24"

9 cal bike

~ 6 rounds +3

- OHS slow and controlled, felt stable, bj cycled, bike very ez pace...

+ (5min rest)

10min 80%

25m oh carry 185lb

12 kbs 2pd

12 incline sit-ups

~ 5 rounds + 25+ 2

- oh carry felt awesome, very stable today... 6-7m forward/back, 4 lengths

+ (5min rest)

10min 80%

14 step ups, 20"/135lb (back rack)

7 back ext 72lbs

14 Cals bike

7 hr pushups

~ 3 rounds + 14+ 7

- step ups felt so string/stable compared to last time I tried them from back rack- progress...

+ (5min rest)

A- 4 rounds on 3min

1- 5 press- 135/145/155/ 165lb (5rm pr)

2- 5 db row, 75lb dbs

3- 5 YTMs with 7.5lb ea

B- skull crusher- 105(5)/ 115(5)/ 125(5), on 2min

happy with new press 5 rm... need to work on getting it towards bw... getting there slowly...

haven't lifted this much on SC in a long time... getting this strength back slowly...

all in all, gd day...

~gm2

Wed Jan 1

Wed Jan 1

30min AD, acc

- get off q 3min, 3 ub wall walks, slow and steady... all controlled and felt stable

~500 Cal (230/ 270)

- nice recovery, felt strong and didn't breathe hard... encouraging... 71 Cals last interval...

~gm2