6/30/15

Today was a good workout ... just tons of pressing left my upper body smoked. Could barely do any strict HSPU after parts A-C.

A.
Every 2 minutes for 12 minutes (6 sets) of:
Handstand Walk x 45 seconds
Unbroken Double-Unders x 40 reps

-Complete.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

-225#, 225#, 235#, 235#, 240#, 245#, 250# (f), 250# ... TOUGH.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Sets 4-9 – 3 reps @ 85-90% (165#) = 85%
* Set 10 – 10 reps @ 75% (145#)
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.

-Glad I got all the sets at 165# ... at the start of this cycle I couldn't get it for 3 reps ... just did 5 sets of 3 reps today ... that is solid improvement. Hit 7 reps at 145#, which would be a new 7 RM ... no way I could get 10 though.

D.
Every 5 minutes, for 15 minutes (3 sets) of:
Run 400m
10 Strict Handstand Push-Ups (scaled to 1 Ab-mat)

-Complete ... this was horrible. Got 3 reps without an ab-mat ... then started failing reps. So had to pull out of the ab-mat and scale the ROM ... haven't ever really had to do this, but just had zero push in my shoulders after all the above pressing. Very humbling ... scaled the reps back and used an ab-mat and this still seemed impossible.

6/29/15

Today was an okay day in the gym ... basically couldn't do 90% of what was programmed, so modified a bunch of shit and put together a workout on the spot. Wasn't too taxing of a session, but was a good way to start the week. Looking forward to tomorrow.

A.
EMOM 20:
-Odd: 10 T2B
-Even: 10 Wall-ball (30#)

-This ended up being a little easier than I thought it would, might give a try next week with more WB reps. Was a good warm-up though.

B.
Five Sets of:
Snatch-Grip Push-Press x 3 Reps
Rest as needed
Suit-case Dead-lifts (90# DB) x 12 reps (6 left, 6 right)
Rest as needed

-SGPP went 185#, 205#, 205#, 215#, 225# (f) - 2 reps

C.
3 Sets of:
12 Sling-Shot Air Squats
Rest as needed

-Complete.

D.
Every 3 minute for 9 minutes (3 sets) of:
20 Lunges w/ DB in Farmer's Carry (2 x 70# DB)

-Complete.

6/28/15

Much needed complete rest.

I'm very sunburnt from yesterday and very sore in my chest/biceps/shoulders from Friday. Has a been a bit different week of training than usual, but it was a good week, even with the injury I'm working around.

6/27/15

Active Recovery. 

Was out on my feet running around from 0600 to 1400 today doing some stuff with the military. Around 0900 there was a timed 1.5 mile run; ran ~8:58. The route was very muddy and wet, but didn't slow me down too much. It was a good challenge and was fun to race with some other Marines.  Just being on my feet for such a long period was exhausting in itself, was fun to be doing some stuff with the Marine Corps though. 

6/26/15

Today was a decent workout ... didn't push anything too hard ... have some Marine Corps PT tomorrow and I didn't want to slay myself for tomorrow. Got a good workout out of today. Given I would have had to scale the majority of the typical program I follow, I just made up something fun on the spot.

A.
On a 40:00 clock...

EMOM 20:
-Odd: 4 Bench Press @ 70% (185#)
-Even: 8 C2B Pull-ups

-This was decent training ... the last two sets of bench press were only 3 reps ... all C2B unbroken. Always fun to bench.

B.
Then at 30:00...

For time:
30-20-10 - Calorie Row
15-10-5 - Ring Dips

-4:50. Ring dips were 5/5/5 5/5 5 ... not much push in my arms after part A.

C.
Then at 40:00...

3 Sets, not for time, of:
Arnold Press x 8 reps (2 x 45# DB)
4 minutes of hip mobility

-Complete ... shoulders totally smoked by the time I got to these, felt very weak.

6/25/15

I usually rest on Thursdays, but considering I took basically 5 days in a row off last week, added in some stuff today. It was a really fun workout. Got into the gym in the afternoon and put something together on the spot. It ended up being a really great aerobic workout. Wasn't took taxing, but it was long and challenging, a lot different from the usual interval work I've been doing lately.

A.
For time:
30 Clean and Jerks (135#/95#)
1 Mile Run
21-15-9
T2B
Overhead Walking Lunge (45#/25#)
1 Mile Run
100 Burpees

-34:50. Finished the clean and jerks at 2:40, all as singles, didn't push it too hard, first mile was fun ... second mile was horrible. Burpees took about 8 minutes. Everything felt solid, no pain in my back, which was nice. Overall a fun workout for a very humid Chicago afternoon. Looking forward to getting back in the gym tomorrow.

6/24/15

I was really tired this morning ... but once I got moving I felt pretty solid on everything. There was a bunch more barbell stuff (heavy cleans / heavy back squats) programmed ... but just had to cut them out due to taking time off my hip. I just did the conditioning this morning and I was okay with that. I got a lot of intensity out of this workout and hitting 80 C2B pull-ups in 4 unbroken sets is big progress for me. Getting the last set unbroken was a huge battle and a lot of fun.

A.
Four sets for times of:
100 Double-unders
20 Wall-ball (20#)
20 C2B Pull-ups
Rest 4:00

-2:22
-2:52
-3:23
-3:30

-The only thing unbroken on all the sets were the C2Bs ... double-unders really fell apart on the last two sets, two sets of WBs unbroken then 2 sets of 10/10.

B.
20-30 minutes of back/hip/glute mobility and myofascial release.

6/23/15

This morning was a really good training session. I was really happy that I didn't have to scale anything because everything was upper-body stuff today. Any day I can go 100% and not scale is a good day to me. Really pushed the lifting and the metcon, got a lot out of today. I was a little uneasy going back into the gym after basically 5 days off and TONS of unhealthy food and one night of hard drinking. But my body felt very recovered and fresh and I was happy to be able to go push it in the gym today.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Walk x 45 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, best handstand walking I've ever done.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
Rest 2 minutes
Build over the course of the 8 sets.

-185#, 205#, 215#, 225#, 225#, 235#, 245# (failed push-jerk), 245# ... this was good training, I think my PR for this is 255#, with dropping the bar on jerk blocks between each movement ... today hit the 245# touch and go without dropping. Felt fast on the jerks, shoulders felt great.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% (125-135#) of 1-RM

-Complete, got all 10 reps at 70% (135#) this time. For the last two weeks I was stuck at 135# x 8 reps. I think this is a 10 RM PR.

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 660 Meters
15/10 Muscle-Ups
Run 660 Meters

-7:57, 8:32. This was TOUGH training. I felt good and really pushed it, loved running on a hot Chicago morning. First set was 10/5 ... second set was 8/4/2/1 ... really surprised that I had to go to a fucking single on the last set, I was trying to go 8/4/3 with very little rest, but that just didn't happen. Great morning in the gym ... looking forward to more training tomorrow, but also dreading the fact I'm going to have to scale a ton of shit ... anyway, great day in the gym today, the best I've had in a while.

6/22/15

Further complete rest ... spent a solid 12 hours studying today, no time to workout, had to catch up on bar review stuff given the long weekend of traveling.

Given my injury, I'm not upset taking a little unexpected de-load over the last 5 days.

6/21/15

Complete rest / hangover.

6/20/15

Workout 1 - 0700

Still traveling ... but got a quick workout in during the morning at the hotel we're staying at. My girlfriend and I were kind of slow to get moving ... but once we did it ended up being a good workout to get a good sweat on ... nothing too taxing. 

3 RFT:

400m Run (on a treadmill)

10 DB Man-Makers (2 x 50/30#) 

15 Burpees

20 Push-ups

25 Air Squats 

then... 

50 Alternating DB Snatch (50/30#) 

~26 minutes ... was a good cardio session. DB snatches were by far the worst part. Was fun to workout with my girlfriend and get some activity in before all the delicious food and alcohol we're going to have tonight at the wedding. 

Workout 2 - 1030 

Went for a ~50 minute run around 5.5 miles of hills / trails outside Atlanta. I went for a run with my buddy and his wife and just let them set the pace ... was a conversational pace with a few walking breaks ... didn't get the exact time, but was great to spend some time trail running. 

6/19/15

Further complete rest ... didn't plan on not working out today, but I'm traveling for a wedding and couldn't get anything in. Was good to let my body rest though.

6/18/15

Complete rest.

6/17/15

Today was a pretty shitty workout. I got some good conditioning out of the last part, but I was too injured to do 75% of the programmed work today. This just frustrates me and makes me not even want to be in the gym. Between my usual warm-up and mobility work plus parts A-C my time in the gym just seemed like a 90 minute warm-up until part D started.

A.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean
Build over the course of the ten sets.

-Used 135# through the entire 15 minutes ... usually would start something like this around 225# ... but given that cleaning with "heavier" loads really hurt me last week, just wanted to go very light and focus on moving well.

B.
4 Sets of:
20 Lateral Steps with Sling Shot (10 right, 10 left)
Rest as needed

-This was supposed to be back squatting.

C.
3 Sets of:
20 Suit-case Dead-lifts (70# DB) (10 right, 10 left)

-Complete, always feels good on my SI joint. This was supposed to be speed deadlifting.

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

-2:40, 3:40, 3:50, ? ... didn't get the time on the last set, also had to sub-in burpees for the C2B pull-ups on the final set because I tore my hand very badly on the 3rd set. This was a good workout and going unbroken on the first set was really fun.

6/16/15

Today was okay session ... was a little upset about how weak I felt overhead / missing lifts. Was not great for my confidence. Generally felt slow and heavy and almost everything today ... but in actuality I was moving more weight overall and moving slightly faster / about the same on the metcon than I was last year.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6
Minute 2 – L-Seated Dead Hang x 20 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete. HSPU felt horrible today.

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.

-185#, 205#, 215#, 225#, 235#, 245# (fail PP), 245#, 255# (fail pp) ... jerks felt really solid, shoulders /lockout felt very weak for the push-press though.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (165#) - fail, only got 1 rep
* Set 5 – 3 reps @ 80% (155#)
* Set 6 – 3 reps @ 80% (155#)
* Set 7 – 3 reps @ 80% (155#)
* Set 8 – 10 reps @ 70% (135#) - fail, only got 8 reps, same as last week.
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-This felt shitty today ... was pissed I got the same amount of reps at 70% for the last set as last week.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

-6:05, 7:10, 7:27 ... went out really hard on that first one ... then lost a lot of steam, especially on the burpees. Felt really heavy on the burpees and felt like I had zero push in my shoulders/triceps for the push-press. This sucked big time, but was good training, just wish I felt more fit while doing it. Tomorrow is another day ...

6/15/15

Had an okay workout this morning ... have a lot of stress external to the gym that is making it really hard to enjoy the gym ... coupled with being injured and extra tight in my back since last Thursday ... just made for a shitty time in the gym today, got in what I could.

A.
Four sets of:
2 Snatch-Press + 2 Overhead Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.

-185#, 195#, 205#, 215# ... went heavier than last week, was okay ... didn't push it too hard though.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Power Snatch + Power Snatch with no foot movement @ 65-75% (165-185#) of 1-RM Snatch

-Complete, all reps at 75% (185#) ... this felt good, pissed I had to power snatch though.

C.
3 Sets:
15 Sling-shot Air Squats
Rest as needed
6 Strict HSPU
Rest as needed

-Complete ... super pissed off I can't squat without pain ... HSPU felt like shit.

D.
Four sets of:
Jumping Lunges with Barbell (95#) x 20 reps
Rest 45 seconds
Strict Weighted Pull-Ups (26#) x 8 reps
Rest 45 seconds

-Complete ... this was the best part of the day, was surprisingly challenging and I tried to push this as hard as I could.

6/14/15

Complete rest.

6/13/15

This morning was a decent session. It was good conditioning / gymnastics training. Nothing too taxing, nothing that hurt my back which was good. Body was generally tight / a little sore from yesterday, but otherwise felt solid on everything.

A.
For Time:
31 Overhead Squats (135#)

Then...

6 Rounds of:
11 Front Racked Lunges (135#)
84 Double-unders
200m Run

Then...

31 Pistols

-24:39. This was a fun workout, wrote it up myself for my friend who is turning 31 (born 6/11/84) ... OHS were 20/11, lunges unbroken, had to break up the double-unders a lot. Pistols felt surprisingly good given I was doing them in my trainers, not weight lifting shoes, haven't done them since prior to the Open. Fun workout, lots of lungs, good way to start the day.


B.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

-Complete ... don't remember my reps for most of this crap, but went as hard as I could. Continued to practice hand-stand walking for about another 15 minutes after this. 

6/12/15

This morning was good training. Nothing maximal and no crossfit-style metcon, just lots of good quality reps. I like that I left the gym not feeling completely thrashed. Had to modify a bunch of stuff today, but I was okay with that... just did what I could given my injury.

A.
Four sets of:
Bench Press @ 70% (185#) x 6 reps
Strict C2B Pull-ups x 6 reps
Rest 2 minutes between sets

-Complete. Lighter weight here, but felt pretty good.

B.
Six sets of:
Snatch Grip Push-Press x 4 Reps (touch and go - no dropping between reps)
Rest as needed

-Complete, 185# across. Didn't push the loading, just went for consistent reps. Really wanted to full snatch ... but laying off it.

C.
Four sets of:
Bulgarian Split Squat (2 x 50# DB) x 8 reps
Rest 90 seconds
Seated Strict Dumbbell Press (2 x 50# DB) x 8 reps
Rest 90 seconds

-Complete ... this is much harder than it looked on paper ... looking forward to more training like this.

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Weighted Plank (45#) x 60 seconds
Rest as needed

-Complete ... this was a total bitch ... haven't been planking much in the last few months and I really felt it. This was probably the most I've ever made planks hurt!

6/11/15

Complete rest.

Hip/back was a little tight today... for the first time in a few weeks. This was really depressing, but I stretched it out a bit today. It was those cleans from yesterday... probably pulling off the floor. Thought I was in the clear... but I guess not so I'll continue to modifying stuff as necessary.

6/10/15

Today was good training. This is the first time I've been able to clean pain-free in a very long time. Not pushing the weights/loading/volume on anything below parallel, I'm just happy to be able to actually do these movements again! Nothing impressive out of today, was good to just train and put some work in though. Much needed rest tomorrow, looking forward to getting after it this weekend. It is great to be training again ... instead of just exercising at random around my injury, very different mindset and makes me a lot happier generally.

A.
Every minute, on the minute, for 15 minutes:
High Hang Power Clean + Power Clean @ 65-80% (215#-265#) of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

-65% (215#) for all reps. Kept it on the low side of the percentages, first cleaning I've done pain free in about 4ish months. Was good to just move and do the movement again, very light weight.

B.
3 Sets of:
Sling Shot Air Squats x 10 reps
Sling Shot Lateral Steps x 10 reps (5 left, 5 right)

-Complete ... did this instead of heavy back squatting.

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

-1 Rd + 12 WB
-1 Rd + 6 WB
-This pretty much wrecked me, all 60 pull-ups unbroken which was good. Had to break up the wall-balls ... a lot. After not squatting for months they feel terribly challenging. There were some dead-lifts in this WOD, but I just cut them out given all of the pulling off the floor in part A. This was very good work/intensity though. Good stuff.

D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps
Rest as needed
Reverse Fat Bar Barbell Curl (75#) x 8 reps + Fat Bar Cheat Curl (75#) x 8 reps
Rest as needed

-Complete

E.
Two sets of:
Reverse Hypers (140#) x 12 reps
Rest as needed
Suit Case Hold (135#) x :40 seconds (20 seconds left arm, 20 seconds right arm)
Rest as needed

-Complete ... suit case hold was MUCH harder than I thought it would be ... probably need to drop down in weight a bit on this next time.

6/9/15

Today was a good day in the gym, just lots of hard work, was really fun.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups (regional standard) x 4-10 reps
Minute 2 – L-Seated Dead Hang x 30 seconds
Minute 3 – Unbroken Double-Unders x 40 reps

-Complete, SHSPU were 8,6,4,5. Rough.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

-155#, 165#, 185#, 195#, 215#, 225#, 245#, 260# x 3 sets ... failed the second reps on the 8th and 9th set ... got the double on the 10th set though. Didn't feel great here.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50% (95#)
* Set 2 – 5 reps @ 60% (115#)
* Set 3 – 5 reps @ 70% (135#)
* Set 4 – 3 reps @ 85% (165#) - f (2 reps)
* Set 5 – 3 reps @ 85% (165#) - f (2 reps)
* Set 6 – 3 reps @ 85% (165#) - f (2 reps)
* Set 7 – 10 reps @ 70% (135#) - f (8 reps)
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

-Guess I went too heavy here... old 1RM of 195# might be a little much for me now, but tried to get the best out of this that I could.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (75/50 lbs)
20 Ring Dips
Run 400 Meters

-4:24, 4:30, 4:34, 4:52 ... compared to 6/10/14: 4:30, 4:40 and two untimed rounds. This was very hard training. It was just fun to push it and really go 100%. I was a tiny bit faster than last year ... but haven't improved much overall on ring dips, still a big weakness of mine that I have to break up a lot.

6/8/15

This morning was a good session. I was happy to be able to actually do all the movements ... despite having to modify the loading significantly. Zero pain with everything and just focused on moving really well. Not too taxing a day, but it was a good start to the week.

A.
Six sets of:
Snatch Push-Press + Overhead Squat x (2 + 2)
Rest 2 minutes

-2 sets @ 135#, 2 sets @ 165#, 2 sets @ 185# ... went very light here, just went for positioning and getting used to overhead squatting again.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 135#
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

-Scaled this back a lot, was supposed to be at 65-75% (160-185#) of 1 RM Snatch, but this is the first squat snatching I've done in about 4 months ... so really dropped the weight down and focused on positioning and speed.

C.
Five Sets of:
Back Squat x 5 reps @ 135# + 1 black micro band around knees

-Got these reps in, no pain in the back, focused on keeping knees out.

D.
On a 12:00 clock,
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

-12/16
-12/13
-12/12
-12/9
-This was a fun/short finisher, good way to end the morning.

6/7/15

Today was basically an active recovery day. Was going to do some aerobic running, but the weather turned to ass so I got a little cardio in inside. 

Every 2 minutes for 20 Minutes (10 sets) of: 

20 Burpees 

-Fastest: :47

-Slowest: 1:03 

-Got my HR going, built up a sweat before breakfast.

6/6/15

Complete rest ... was going to do some light training today ... but my schedule didn't allow it. I'm okay with this given the volume yesterday and just coming off injury.

I am really happy that my back / hip weren't hurt today, yesterday was a lot of volume of pulling off the floor. Have zero pain, so the mobility/rehab I've been doing is helping.

6/5/15

This morning was a great workout. I was a little bummed out how heavy the snatching felt, but at least I can actually snatch without pain, so I should be more positive about this. Overall a very challenging and fun workout, was great to workout with two of my favorite people. Have had way too many training sessions by myself the last few months.

A.
For max reps/time of:
L-Sit x Max Hold
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar

-:30 seconds
-:25 seconds
-30 reps (20/10)

B.
4 Sets of:
Strict HSPU x 6 reps (2015 regional standard)
Rest as needed

-Complete, just getting reps.

C.
Take 15-20 minutes to find your 1-RM Power Snatch.

-Built up to singles at 175#, 185#, 195#, 205#. This is the first snatching I've done in a couple months. 205# felt much heavier than I'm used to, but glad I was able to just move through this without pain at all.

D.
For time:
Row 2000 meters
20 Snatches (175/115 lbs)
60 Pull-Ups
20 Snatches (175/115 lbs)
Row 2000 meters

-32:15. Rough workout, really big effort. First set of snatches was easy consistent singles ... that second set was really tough mentally. Pull-ups were 20/10/10/10/10. Big effort, fun day in the gym.

E.
3 Sets, not for time:
Suit-Case Dead-lift (70#) x 20 reps (10 left, 10 right)
Rest as needed
Sling-shot Air Squats x 10 reps
Rest as needed

-Complete.

6/4/15

Active Recovery Day.

AM - 0800 - 35 minute active recovery run. I felt light on my feet and really solid aerobically today. My hip flexors were tight from those lunges yesterday ... legs/hip/glutes all out of shape right now given my injury, it felt good to run though.

PM - 1530 - Hot yoga. Did a class with my girlfriend ... was some of the toughest yoga I've ever done, but felt pretty good on my back/hip and was a nice change.

6/3/15

This morning was an okay workout ... body is feeling good generally with the very low volume I've been doing the last few weeks, which is good for my body. Today wasn't a hard session, didn't push the weightlifting numbers and the metcon was okay, couldn't really move that fast given the handstands, was just shoulder fatigue more than conditioning.

A. 

Every 2 minutes for 12 minutes (6 sets) of: 

Split Jerk x 2 reps 

-2 sets @ 225#

-2 sets @ 245#

-2 sets @ 265# 

-Felt decent on these, focusing on good positioning overhead, didn't push the loading, just getting quality reps. 

B.

For time:

100 DU

50 HSPU

40 T2B

30 S2O (160#) 

20 Reverse Stationary Lunges (160#) 

-17:10. HSPU took me about 8 and a half minutes ... 10/5/5/5/5/5/3/3/3/3/3 ... rough. Other than that everything felt good; the S2O was very tough after the HSPU, was a fun challenge. Weird / different workout, was good to get the HSPU in like this though. This is a variation of the 2013 Regional event 6 ... there was an axel bar / 90 foot lunge instead of 20 reverse lunges. There was a cap of 15 minutes ... don't remember where I was at during the cap. 

6/2/15

Workout programmed this morning was all squatting ... body is feeling 95% better ... but I'm not ready for a volume of squatting yet ... so decided to sleep in and got in a lighter session at home in the afternoon. Looked like this:

A.
Every 3 minutes for 21 minutes (7 sets) of:
250m Row
15 Russian KBS (2 pood)
10 Burpees

-Result:
-1:49
-1:49
-1:49
-2:02
-2:02
-2:05
-2:05

-This seemed a little too easy at first ... but got hard during that second half. Simple, but good conditioning.

B.
3 Sets, not for time:
Leg Lifts x 25 reps
Rest as needed
Fat-grip Dumbbell Curl (2 x 25#) x 15 reps
Rest as needed

-Complete. Just for the mirror.

6/1/15

This morning was a decent session. Felt pretty solid, not amazing, but for the shitty training I've been having the last few months it was a step in the right direction. Modified the workout a little bit, but didn't have to that much, which was nice to help me focus on just getting quality training instead of worrying about having to modify everything.

A.
3 set of:
Strict HSPU (2015 regional standard) x 6 reps
Rest as needed

-Complete. Not to failure, just getting in reps.

B.
Six sets of:
Snatch Push-Press x 1 rep
Rest as needed

-185#, 205#, 215#, 225#, 235#, 235# ... didn't feel particularly strong here.

C.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

-135#, 135#, 145#, 155#, 165#, 165# ... those last two sets were a push, but felt good on this lift today.

D.
“Muscle-Up Volume Testing”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

-11/4 = 15
-4/3 = 7
-4/1 = 5

-27 total ... my PR for this test is 28 reps from last fall ... glad to be near it.

E.
Three sets of:
Suit Case Dead-lifts (70# DB) x 12 reps (6 each side)
Rest as needed
GHD Back Extensions x 15 reps
Rest as needed
Nose-to-Wall Handstand Hold x 30 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

-Complete ... hand stands were rough, but glad I got them in.

5/31/15

Complete rest.