Sun Feb 1
conditioning
5 rounds
200ft Jacobs ladder
7 ub wall walks
~18:43
Strength
A- alt for 3 sets
1- cgbp- 185(12)/ 205(12)/ 225(8)
2- pull-ups- 26(12)/ 35(12)/ 53(12)
Accy
A- 10min sa plank~ 8:00
B- 10min ring support~ 6:00
C- 10min hang~ 7:15
D- 100 side ghd sit-ups (50ea)
Mon Feb 2
w/u // accy
1- 3pc + 1pp EMOM x10- 185(5)/ 205(3)/ 225lbs(2 sets)
2- 10 ring complexes-
hang to inverted- reverse lever- German hang 3-5s- front lever lower and return- v-split front lever lower full
strength/oly
A- 3 ps +1 ohs- 145/ 155/ 165/ 175/ 185
B- 3 jerk- 185/ 205/ 225/ 235/ 245
C- clean pulls- 5x5, 285lbs
D- squat- x5, 5 sets- 245/ 275/ 295/ 315/ 335lbs
E- heavy FS- 325lbs (PR!!!)
F- seated gd am- 135(5) x3 sets
conditioning
2 rft
40 ub du
20 t2b
10 FS 205lbs
~2:57
Tues Feb 3
w/u-
2 hps hi blck EMOM x10-135(5)/155(5), felt quick today, shoulder tender
+
100 abmat sit-ups
strength/oly
A- snatch balance- 3x3, 155lbs
B- muscle snatch- 140(5)/ 150(4)/ 160(3)
C- pp x5 tng, 5 sets, 205lbs (tough)
D- pc/cln 1.1 x5- 205/225/235/245/255
E- heavy squat- 345lbs
F- FS 3x3- 255/ 275/ 285lbs
conditioning
10 rounds on 2min
30s row, > 150m (avg 160s)
10 db curl, 25lbs ea
15 ring dips
Wed Feb 4
accy- 50 bar behind back ghd sit-ups
strength/ oly
A- 3-pos cln pull + cln pull 1.1- 300lbs
B- 3-pos cln- 225lbs x5 sets
C- power jerk/ jerk 2.1- 185lbs x3 sets
D- FS- 235(6)/ 250(5)/ 275(4)
E- pause squat- 35x0, 3x3-225/235/245
F- alt x5 sets
1- erom sgdl @40x1- 245(5)/ 275(5)/ 305(3)/ 335(3)/ 355(1)
2- 5 harop curl, 13lbs
conditioning
5 rounds alt emom
1- 10 wb, 40lbs / 10ft
2- 10 DL 225lbs
3- 10 bbjo, 24"
Thurs Feb 5
strength
A- alt x5 sets
1- 5 cgbp- 225/ 245/ 265/ 275/ 295(4)
2- 5 sup pull-ups- 70/ 70/ 80/ 88/ 106
B- alt x3 sets
1- 5 ring dips- 70/ 106/ 115lbs
2- 8 arnold press 2x 53lb kbs @31x1
C- 10 sets
10 abmat sit-ups
1 rnd- Germ hang 5s to lower frm invrtd
conditioning
15min AMRAP
1 cj 155lbs, 1 rnd cindy
2 cj 155lbs, 1 rnd cindy
... add 1 cj ea rnd
~10 rnds + 10 cj
Fri Feb 6
Accy/wu/cd
1- 10 min EMOM 2 EROM pc- 185(3)/ 205(4)/ 225(3 sets)
2- 10 rounds-
10 sit-ups
1 rnd- 5-10s Grmn hang to lwr frm invrt
Strength/Oly
A- 3-pos ps- 135(2)/ 145(2)/ 155
B- 2 hc- 185/ 205(3)/ 225lbs
C- 5 sgbnpp- 185/ 205(3)/ 215lbs
D- 2 bnsj- 225/ 245/ 255/ 265lbs(2)
E- squat heavy single- 335lbs :(
F- squat 3x3- 305(2 sets)/ 315lbs
G- rdl- 225 x8/ 275lbs x8 x2 sets
Conditioning
5 rounds, 3min rest
15 ring rows
20 wb, 30lbs
40 pushups
~19:57 total time (~1:35 ea rnd)
Sat Feb 7
A- ps- 155/ 165/ 175/ 185/ 195lbs
B- cj- 225/ 225/ 235/ 245/ 245lbs
C- bs @33x0- 195(10)/ 205(10)/ 225(11)
+
5 rounds alt EMOM
1- 20 row Cals
2- 5 rope pull-ups 26lbs
*** sprained left elbow today... pretty good one, torn MCL and a couple other things... lots of change from here on until recovery...
Sun Feb 8
30min
40 AD cals, legs
400m run
~6 rnds + 22 Cals
+
30min mob and r-arm hang work
Mon Feb 9
A- squat 5x5, 4s pause at bottom- 135/ 185/ 225/ 245/ 265lbs
B- 5 R arm pull-up negatives
C- 50 back extensions
+
10min bike 70%
+
45min yoga
Tues Feb 10
10min AD legs only ~172
+
A- 5 squat @24x1- 135/ 225/ 255/ 275
B- knee pushups- 5x5
C- 15 polleq raises- R 15lb x3, L bw x3
+
5 rounds
10 lunges 135lbs
12 leg ext 110lbs
12 leg curls 90lbs
Wed Feb 11
10min AD legs only~ 135 Cals
+
A- 5 squat @24x1- 225/ 265/ 285/ 295
B- alt x5 sets
1- 5 harop curls
2- 20s hang
C- 5 pull-up negatives, R arm
D- 100 sit-ups
+
5 rounds on 5min
30 AD Cals legs only
20 step ups 135lbs
10 squats 135lbs
Thurs Feb 12
10min AD legs only- 167 Cals
+
A- 2 box squat EMOM x30- 275(5)/ 295(5)/ 315(5)/ 335(5)/ 355(5)/ 275(5)
B- alt e2mom x5 sets
1- 30s hang
2- 3 pushups
C- 10 curls, 10lb dbs, 3 sets
+
30min mobility
Fri Feb 13
A- 10 R arm pull-up negatives
B- 5 rnds 60s plank/ 60s rest
C- 3 sets- 15 lateral raises, band
+
6 rounds
400m run
40 AD Cals legs only
10 squat 225lbs
~34:10
+
30min mobility
Sat Feb 14
10min AD legs only~ 177Cals
+
A- squat- 20/ 10/ 10, 2min, 275lbs!
B- 8 gd am x4- 135/ 155/ 185/ 225lbs
C- 10 rounds- 10 sit-ups/ 3 R arm t2r
+
5 rounds, 3min rest
3 squat 315lbs
15s AD Cals legs only
~ 12/ 11/ 11/ 10/ 10
Sun Feb 15
conditioning / movement
5min row, R arm only ~1120m
+
FT-
30 R arm kb clean, 3pd
10 R arm kb front squat, 3pd
20 clean
20 fs
10 clean
30 fs
~9:49
+
5min bear crawl slow/ez ~100 yards
strength/rehab
A- 15 db curls, 15lbs ea, 3 sets
B- 12 arnold press (50(R)/ 10(L)), 3 sets
C- 15 tri press down (25(R)/ 10(L), 3 sets
D- 25 lat pulldowns, 35lbs, 3 sets
E- 15 polleq raises (10(R)/ 2.5(L)), 3 sets
30min mobility- mostly shoulder/ hips/ hamstrings/ adductors/ quads
Mon Feb 16
Conditioning- 3min bw movements
7min
10 Ad Cals legs only
10 R arm 2pd American kb swing
~5 rounds + 6 Cals
+
7min
1km row
24" box jump overs
~61 (3:52, R arm row)
+
7min
3 ub CJ 3pd kb, R arm
~39 (13 sets)
+
10min
24" box step-ups
~254
+
100 sit-ups
Tues Feb 17
conditioning
20min AD legs only
30s 85-90%
30s 50%
~302 (140/ 162), avg 205 W
strength/skill
A-6 squat @24x1-135/185/225/245/275
B- 30s hang x5 sets
C- 10 sets alternating
1- single arm (R) pull-up negative
2- 10 back extensions
D- 5 sets alternating
1- 12 leg ext 130lbs
2- 12 leg curl 110lbs
3- 6 pushups, slow/controlled
E- 100 ghd sit-ups
30min mobility- shoulders/ elbow/ groin
Wed Feb 18
warm up
5 rounds
60s AD legs only (~17Cals/rnd)
60s plank (FLR)
strength
squat- hvy sngl 10-15s pause- 320lbs
accy
5 rnds
1- 8 ea rfess 95lbs @3030
2- 45s ring hang
+
5 rnds
1- 10 arnold press @3111 18lb kb ea
2- 20 'steps' seal walk (plank walk)
+
100 sit-ups
Thurs Feb 19
Cond
3 sets, 2min rest
5min AMRAP
10 pp 1.5pd kb R
10 DL 3pd kb R
15 24" bj
~3+ 28/ 3+ 32/ 3+ 28
+ (2min rest)
4 RFT of above ~3:39
+ (2min rest)
100 AD Cals legs only ~6:45
Strength/Accy
A- 10 sets alternating
1- 1 sa pull-up neg, R
2- 10s ring support hold
B- 5 sets alt
1- 5 harop curls
2- 10 reverse back ext hold kick outs
C- 10 sets alt
1- 10 sit-ups
2- 3 t2r (odd- R arm, even- both arms)
Fri Feb 20
30min (10 rounds)
2min AD Cals (333 Cals)
1min plank
Sat Feb 21
2 rounds [60min total]
3min on, 2min rest
1- 135lb box step ups- 56/ 62
2- 1.5pd kb snatch, ub (R)- 51/ 55
3- 24" box jump overs- 54/ 64
4- 1.5pd kb pp (R)- 67/ 85
5- AD Cals- 75/ 80
6- bear crawl (meters)- 105/ 125
~ 408/ 471 [879]
+
100 sit-ups
+
45min middle split mobility
Sun Feb 22
A- alt 5 rounds
1- 2ea sa pu neg asap
2- 10 arnold press 26lbs kb ea @3111
B- alt 3 rounds
1- 10 pollequin raises [5(L)/ 15(R)]
2- 15 db curl 20lbs ea
C- alt 3 rounds
1- 15 tricep press downs [15(L)/ 25(R)]
2- 25 bn lat pd- 27/ 35/ 42lbs
+
10min AD
30s 85-90%
30s 50%
~213 Cals
+
45min middle split mob
Mon Feb 23
conditioning
10min AD
30s 90%
30s 50%
~231 Cals
gymnastics / strength
A- 3 rounds
1- 15s body lever
2- 10s elbow bridge
B- 3 rounds
1- 15s elev planche lean
2- 10r prone 1/2 straddle SL ext
C- 3 rounds
1- 3 bulg ring dips
2- 10 prone capsule stretch
D- 3 rounds
1- 3 wg bn pull-ups
2- 10 shoulder distract two
mobility / core
45middle split stretch
+
10 rounds
10 abmat sit-ups
3 right SA t2r
Tues Feb 24
strength
A- squat @24x1- 135(5)/ 205(5)/ 245(5)/ 275(5)/ 315(2)
B- 5 sets alternating
1- 12 leg ext- 140lbs
2- 12 leg curl- 120lbs
C- 5 SA pu neg
D- 100 sit-ups
conditioning/gymnastics
30min AD, get off q 3min to do the following, 1 set at a time...
A- 3 sets
1- 5 kneeling wrist walks
2- 5 wrist rock walk
3- 5 fingertip walk
4- 5 long hollow 1st knuckle pushups
B- 3 sets
1- 5 chest to wall shoulder mob
2- 5 supine post pelvic tilt
C- 3 sets
1- 3 1/2 press 3
2- 5ea pancake bounce (on tire)
~330 Cals
Wed Feb 25
strength/core
A- SA pu neg- 10ea, worked up to 18lbs with the right last 4 sets
B- 5 sets seal walk 25m
C- 100 sit-ups
gymnastics/conditioning
30min AD- get off q 3min and do the following, 1 set at a time...
A- 3 sets
1- 10s side arch body hold (ea)
2- 5 bent hurdler twist (ea), 10lbs
B- 3 sets
1- 15s 1/2 L-sit rings
2- 5 seated pike lift
C- 3 sets
1- 3, 10s single leg squat negative
2- 5 harop curls
~330 Cals
Thurs Feb 26
50min AD- get off q 3min and perform the following A to C, 1 set at a time...
A- 5 sets
1- 5 kneeling wrist walks
2- 5 wrist rock walk
3- 5 fingertip walk
4- 5 long hollow 1st knuckle pushups
B- 5 sets
1- 5 chest to wall shoulder mob
2- 5 supine post pelvic tilt
C- 5 sets
1- 3 1/2 press 3
2- 5ea pancake bounce (on tire)
~533 Cals
Fri Feb 27
gymnastics / strength
A- 5 rounds
1- 5 body lever
2- 10s elbow bridge
B- 5 rounds
1- 30s elev planche lean
2- 10r ea prone 1/2 straddle SL ext
C- 5 rounds
1- 5 bulg ring dips
2- 10 ea prone capsule stretch
D- 5 rounds
1- 3 wg bn pull-ups
2- 5 shoulder distract two
conditioning-
e2mom x20min (10 rounds)
10 AD Cals
10 R arm, SA kbs 2pd
10 box jump overs, 24"
~60-70s ea, last round 55s, hr 172 after
Sat Feb 28
strength/gymnastics
A- 3 squats afap EMOM x15- 225(5)/ 245(5)/ 275lbs(5)... felt gd
B- 10 R arm SA neg pu slow, felt weak
C- 10 rounds alt
1- 10 ghd sit-ups
2- 3 R arm SA t2r
conditioning
10 rounds on 4min
30 AD Cals
15 R arm SA kb thruster, 53lbs
~1:25-1:40ea set, last set 1:15... went much higher percent on AD and pushed thruster, HR 168 after
mobility
45min middle split sequence
~gm2
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