11/21/19

Today was a solid workout... I was extremely surprised by how much better the tempo squatting felt... I felt like I was in much better positions and the perceived exertion was much lower with higher weights... great stuff. Fun day in the gym, got a pump and enjoyed myself. 

Warmup: 
3-4 Sets NFT
6-8/arm 3111 Half Kneeling Dumbbell Press/arm
30sec Goblet Squat Isometric Hold

+
Scapular Positional Strength and Active Mobility Work
Prone Y’s on Floor - 10 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
*similar loads to last week

-Complete ... 30# DB ... 44# KB Hold

A) FBB RUMP PUMP COMPLEX

Good Morning; 4141; 4 reps
8 Alternating Back Rack Forward Lunges
Kang Squats; 4141; 4 Reps
rest 2mins x 3 sets

-Complete ... 95#, 115#, 135# 

B) Back Squat

42X1; 4 Reps Every 3:30 x 4 sets 

-2 sets at 235#, 2 sets at 255# 

C1) KB Rack Curtsy Step Down

40X1; 6-8/leg; rest 45sec x 3
*box height just below knee height

C2) Alternating Dumbbell Bench Press (Top Down)

3131; 6/arm; rest 45sec x 3

C3) Close Grip Parallette Tricep Push Up

20X0; 12-15reps; rest 90-120sec x 3

-Complete ... step downs were unweighted... but still WAY better than flats week ... 2 x 55# for the DB Bench Press ... was getting 12 push-ups each set... going to failure there, having to do 9/3 by the last set. 

D) 4 Sets 

3 Weighted Strict Pull Ups
7 BJSD 24/20"
5 Strict Pull ups 30X0
7 No Push Up Burpees
9 Push Ups
60 Double-Under
rest walk 90sec between sets

-Complete ... used a 53# KB for the weighted pull-ups ... didn't time the rounds, just went for intensity ... overall a solid conditioning piece that didn't leave me too taxed. 

11/20/19

Today was a decent workout... got to sleep in today, which was awesome. Worked out over lunch and had a good time. Tempo work continues to kick my ass ... overall enjoyed this, got a big pump out of this, especially the last little conditioning piece, the tempo ring push-ups coupled with the bear crawl gave me a massive chest/shoulder/tricep pump, fun stuff. 

Warmup: 
3 Sets NFT
30sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 30sec
rest 15sec
Tuck L-Sit 30sec on Parallettes
rest 15sec
50' B Skips
rest 60sec
+
Hip Mobility x 4mins
90/90 KB Flow and Holds 

-Complete

A) RNT Clean Grip RDL

3131; 7,6,5,5 rest 2-3mins

-185# x 7, 235# x 6, 285# x 5, 305# x 5 

B1) Barbell Floor Press

41X1; 6-8reps x 1 set; 4-6reps; x 2 sets ; rest 75sec

B2) Dual Dumbbell Prone Row

40X2; 6-8reps; rest 75sec x 3

-Floor Press went 155# x 8, 165# x 6 x 2 sets
-Rows across at 2 x 55# DB

C1) Staggered Stance Contralateral Dumbbell Romanian Deadlift

3010; 8-10/leg; rest 75sec x 2

C2) Kettlebell Windmill

5/arm; slow and controlled throughout range of motion; rest 75sec x 2

-DLs went 65# across
-KB Windmills went 35# across ... this was tough mobility work for me... especially on my left side. 

D) 10mins Continuous Work Grinder

20m Bear crawl
10 Dual KB Clean 53/35
20m Farmers Carry (as heavy as you want on the KB or DB)
AMRAP Ring Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)

-Complete ...4 rds + 20m bear crawl ... push-ups went 10,8,5,4 ... really tough with that tempo, massive pump. 

11/19/19

This morning was a pretty decent workout ... wasn't too taxing, was overall a restorative session. Lungs felt decent on the bike at the end. 

Warmup: 
3 Sets NFT - Single leg focus FBB Warm Up
6 reps/leg Plate Loaded Lateral Box Step Down 30X1
rest 30sec
10m Skater Band Walk
rest 30sec
Side Plank Clamshells x 10/side (20X0)
rest 60sec

+

3-4mins Lower Body Mobility
3-4mins Squatting Weighted ANKLE Stretch
(if you don't have a heavy medicine ball you can use a heavy dumbbell or kettlebell)

-Complete

A) Abduction Bias RNT Goblet Squat

50X0; 6reps/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*LIGHT LOAD - Positional focus

-Complete ... 35# KB, 1 red band 

B) Box Squat

21X1; 4,4,4,4; rest 2-3mins
*Increase load each set - make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor

-235#, 265#, 295#, 315# ... tempo is always a grinder, but fun to get 315# back on my back

C) DB Suitcase RNT Step Up

31X1; 6-8/leg x 3 set; rest 60sec between legs
*Building from last week in load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee

-Complete, 20" Box, 35# KB, 1 red band 

D) 3-5 Sets Increasing Effort Per Set

3 KB Rack Squats 40X0
3 KB Rack Squats 22X0
3 KB Rack Squats 20X0
rest 15sec
10 Burpee Box Jump Over (24/20")
rest 15sec
Bear Hug Sand Bag Carry 30m
rest 15sec
Assault Bike 18/14 Calories
rest walk 2mins

*Choose KB loads that you can successfully complete all 9 reps unbroken at the tempo prescribed.
*Every set increase the tempo on the Assault Bike and increase the speed of your burpee box jump overs
*If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

-Complete, 5 sets ... 2 x 35# KB, 100# Sandbag ... felt good on this ... tempo work to start each set was tough... really just getting back to the basics of moving well and curtailing back the intensity. Better at the basics is fun though, I enjoyed this, even if it wasn't a very tough workout. 

E)

ROMWOD

-Complete

11/18/19

AM Workout (0630) 

4 Mile Run 

-31:30 ... got out the door before work ... no court appearances this week for the first time since I got back from in Europe (mid-September). I am extremely happy to be able to take a little time to myself and not stress about immediately hustling to meet a client to go prepare for or go to court. Anyway, didn't push the pace here at all... these were the first steps I've taken since the marathon... overall felt REALLY good, just went casually and ended up running about a 7:50 pace ... enjoyed this and made me miss running ... but it took about 3 weeks to want to actually 'go for a run.' Great stuff, looking forward to lifting later. 

PM Workout (1430) 

This afternoon was a good workout ... TONS of holds/iso stuff ... the most I've probably ever done in one session. Overall got a good workout out of this, even though it didn't make me leave the gym feeling very taxed. 

Warmup: 
3 Sets NFT 
6-8/arm @ 2121 Standing Landmine Press 
rest 15sec 
Reverse Quadruped Crawl 10m Slow Deliberate 
rest 15sec 
6-8 Single Arm Dumbbell Powell Raise 30X0 
rest 60sec

+

Shoulder Mobility 
3-4mins Supine Shoulder Flexion With Thoracic Mobilization

-Complete ... 95# for landmine press / 10# for Powell raise 

A1) Barbell Z Press

4141; 4-6reps x 1 sets; 3-5reps; x 2 sets; rest 75sec

A2) Single Arm Dumbbell Upright Row

2121; 6/arm; rest 75sec x 3

-Complete ... across at 5 reps with 95# for z press ... 20# DB for rows 

B1) Handstand Hold

30-50sec Unbroken; rest 60sec x 3 
*extend your sets from last week 
*if you need to break up the set into multiple sets to reach 30sec that is OK

B2) Supinated Pull Up Isometric

30-50sec Unbroken; rest 60sec x 3 
*if you need to break up the set into multiple sets to reach 30sec that is OK

B3) Supine Toes to Bar

31X1; 8-12reps; rest 60sec x 3

-Complete ... felt easier than last week

C) 3-4 Sets NFT

30sec Sorenson Hold 
30m Dual Kettlebell Front Rack Carry (TOUGH FOR YOU) 
30sec Feet Elevated Ring Row Hold (make your body position this week more horizontal)
8-10 Diamond Push Ups 30X0 
rest 90sec

*based on your energy levels and time restraints stop at 3 sets or complete 4.

-Complete ... did 3 sets ... used 2 x 53# KB for front rack carry

11/16 & 11/17/19

Complete Rest

11/15/19

Today was overall a good workout, not too taxing and left me feeling refreshed. This was the most thorough warm-up I've ever done for deadlifting and it was effective! Looking forward to getting in a little rest over the weekend and attacking the second week of this cycle come Monday. 

Warmup: 
2 Rounds - CNS PREP
5 Seated Box Jumps
5 Med Ball Reverse Toss

3 Rounds - Build pace a little each round
15 Russian Swings
15/12 Cal Assault Bike
rest 60sec

4 Rounds - Slow Down and Control
8 Rower Pike Ups slow controlled
8 Archer Ring Row Hold Switches 2sec hold each rep (alternating; 4 total per side each round)

-Complete ... modified some of this stuff slightly due to equipment issues, but got in most of this. 

A1) Single Leg Banded Glute Bridge

10X2; 8-10/leg; rest 60sec x 3

A2) Side Plank

30-45sec/side; rest 60sec x 3

-Complete ... between the warm-up and this part I was 100% completely warmed up and ready to lift. 

B) Deadlift From Blocks

5,5,5,5; rest 3mins
Barbell is set up just above knee - adjust blocks appropriately. As these progress follow written instructions for bar placement.

-365#, 385#, 405#, 405# ... got all these reps easily ... much more there given the short ROM on these block pulls ... but this was a good transition back into pulling. 

C1) GHD Hip Extension

3131; 6-8reps; rest 45sec x 3

C2) Single Arm Landmine Row

30X1; 6-8/arm; rest 45sec x 3
*Use lifting straps if needed

C3) Lying Banded Bicep Curls

10X0; 15-20reps; rest 90-120sec x 3

-Complete ... used 90# for the landmine row and two greens bands for the curls 

D) Turkish Get Up

10/arm - light to moderate loading
*alternating arms every 2 reps

-Complete, across with a 35# KB ... did this all as one continuous set, alternating every 2 reps 

11/14/19

Complete Rest / in court all day

11/13/19

Today was another tough workout... only because of massive tempo work... if these workout were done at 'my own pace' the weights would be much heavier and the sets would have been completed much quicker... BUT these crazy tempos are a great change of pace for me, a new challenge and are making training fun. 

Warmup: 
3-4 Sets NFT
6-8/arm 3111 Half Kneeling Kettlebell Press/arm
30sec Wall Sit

+
Scapular Positional Strength and Active Mobility Work
Prone Y’s on Floor - 12 reps (pause 2sec at top of each rep); rest 60sec x 3-4 sets

-Complete, 35# KB

A) FBB RUMP PUMP COMPLEX

3331 Good Morning x 3 reps
3131 Kang Squat x 3 reps
3111 Back Rack Reverse Lunge x 4 reps alternating (2/leg)
rest 90sec x 3 sets

-Complete ... 95# x 1 set, 135# x 2 sets 

B) Back Squat

42X1; 5 Reps Every 3:30 x 4 sets 

-Complete, across at 225# ... this is the roughest 225# has been squatting... can probably squat this 30+ times in a row... but that tempo got me. 

C1) Goblet Loaded Curtsy Step Down

40X1; 6-8/leg; rest 45sec x 3
*box height just below knee height

C2) Single-Arm Dumbbell Bench Press

2121; 6-8reps; rest 45sec x 3

C3) Banded Tricep Extensions

20X0; 16-20reps; rest 90-120sec x 3

-Complete ... didn't use a KB goblet for the step-downs... just stuck to the tempo and did them unweights; 70# DB for the presses, 1 green band for the tricep extensions. 

D) 4 Sets 

6-8 Strict Pull Ups 30X0
40 Double Unders
10-12 Ring Push Ups 30X0
Assault Bike 60sec @ 85% Effort
rest walk 75sec between sets

* Pull up scaling option: jumping pull up negatives with controlled 3 second descent or use a band for assistance

* Triple the number of double unders as singles if you do not have this skill - accumulate volume in your warmup for practice if you wish

-Complete 

E) ROMWOD

-Complete

11/12/19

Today was a decent workout... not too taxing ... just TONS of tempo work. The short metcon at the end was 'CrossFit'-ish and enjoyable. Got this in after a day of court, left me feeling refreshed. 

Warmup: 

3 Sets NFT
20sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 20sec
rest 15sec
Tuck L-Sit 20sec on Parallettes
rest 15sec
50' A Skips
rest 60sec
+
Hip Mobility x 4mins
90/90 KB Flow and Holds 

-Complete

A) RNT Clean Grip RDL

3131; 8,7,6,6 rest 2-3mins

-185# x 8, 235# x 7, 255# x 6, 255# x 6 ... this tempo was ROUGH. For someone who can deadlift 500# I was extremely surprised how difficult sticking to that tempo with 255# was. This is probably the exact style of variation I need in my training... tough stuff. 

B1) Barbell Floor Press

3011; 6-8reps; rest 75sec x 3

B2) Dual Dumbbell Prone Row

3021; 8-10reps; rest 75sec x 3

-Complete ... 155# for the floor press, 2 x 55# DB for the rows ... again the tempo here rocked me... that 3 second eccentric on the bench blew me up and was very humbling. 

C1) Split Stance Dumbbell Romanian Deadlift

5010; 6-8/leg; rest 75sec x 2

C2) 1/2 Turkish Get Up

5/arm; slow and controlled throughout range of motion; rest 75sec x 2

-Complete ... 2 x 55# for the DB DL ... 53# KB for the 1/2 get-ups. 

D) 10mins Continuous Work Grinder

3 Wall Walk
30sec Goblet Wall Sit 53/35
5 KB Snatch/arm 53/35
7 DB Bench Press (2 x 55# DB) 30X0 Tempo
250m Row

-3 Rounds ... I was in the middle of that last row somewhere during the 10:00 mark ... finished it out and got off the rower around 11 minutes ... nice conditioning ... wall-sits / wall-walks rocked me. 

11/11/19

This morning was the most thorough glute / single leg work I've done in a very long time, if ever. Tons of tempo/rotational work that left my glutes pumped and burning ... very different stuff, but I am glad to feel my glutes activated after all this long distance running. Overall an enjoyable day in the gym. 

Warmup: 
3 Sets NFT - Single leg focus FBB Warm Up
20X1 x 6-8 reps/leg Lateral Box Step Down
rest 30sec
10m Lateral Band Walk
rest 30sec
Theraband Clamshell Side Plank Isometric x 30sec/side
rest 60sec

+

3-4mins Lower Body Mobility
2mins Banded Ankle Mobilization/side

-Complete

A) Abduction Bias RNT Goblet Squat

4111; 6-8reps/side; rest 60sec between legs x 2 sets
*Positional Strength Work
*LIGHT LOAD - Positional focus

-1 Red band, 40# DB 

B) Box Squat

21X1; 5,5,5,5; rest 2-3mins
*Increase load each set - make only last set TOUGH
*Box height is such that when seated thighs are parallel to floor

-225#, 275#, 275#, 295# ... squared to a rogue bench ...  tempo was tough, didn't get to load these much, but 295# was still very challenging. 

C) DB Suitcase RNT Step Up

21X1; 8-10/leg; rest 60sec between legs x 3 sets
*Light load - focus on tempo and hip control
*Prioritize the forward leg and NOT driving up off the back leg
*Box height is just below the knee

-35# KB, 20" Box 

D) 3-5 Sets Increasing Effort Per Set

10 Dumbbell Thrusters 50/35
rest 15sec
10 Dumbbell Burpees 50/35
rest 15sec
Sandbag Bear Hug (100#) 30sec
rest 15sec
Assault Bike 60sec
rest walk 2mins

*Every set increase the number of Calories you get on the Assault Bike and increase the speed of your DB burpees
*If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.

-Complete ... 3 sets ... started to drag ass and definitely slowed down. More is less as I'm getting back into shape... this was fun, albeit brutal on my lungs. 

E) ROMWOD

-Complete

11/10/19

This morning was a fun/different workout ... wasn't too taxing, but was a lot of good movement. I've never done this much isometric stuff in one session... was surprisingly difficult... overall had a good time though. Great way to ease back into exercises other than running. Looking forward to digging into this cycle and learning a lot from it. 

Warmup: 
3 Sets Not For Time (NFT):
6-8/arm @ 3011 Seated Landmine Press
rest 15sec
Quadruped Crawl 10m Slow Deliberate
rest 15sec
6-8 Single Arm Dumbbell External Rotation 30X0
rest 60sec

+

Shoulder Mobility 3-4mins
Supine Shoulder Flexion x 90-120sec/side

-Complete ... great warm-up 

A1) Barbell Z Press 

5151; 4-6reps; rest 90sec x 3

A2) Dumbbell Upright Row

3111; 6-8reps; rest 90sec x 3

-Across at 75# for Z Press and 2 x 15# for Row 

B1) Handstand Hold

25-40sec Unbroken; rest 60sec x 3

B2) Pronated Pull Up Isometric

25-40sec Unbroken; rest 60sec x 3

B3) Supine Leg Lowering

41X0; 8-12reps; rest 60sec x 3

-Complete ... :30 for each hold, 8 reps for the leg lowering

C) 3-4 Sets NFT

30sec Good Morning Hold (65/45lbs)
30m Kettlebell Farmers Walk (TOUGH load for you)
30sec Ring Row Hold
12 Narrow Grip Tricep Push Up 20X1
rest 90sec

*based on your energy levels and time restraints stop at 3 sets or complete 4.

-Complete, 4 sets, 2 x 88# KB 

11/9/19

Today was the most crossfit I've done since the marathon ... overall went well... a bit mentally difficult to not feel as fit as I have in the past, but I was very much prepared for that feeling. Fun way to spend Saturday morning ... still wasn't too taxing despite my lack of fitness at the moment.

A.
Every 2 for 6 (3 sets) of:
Sotts Press x 3 reps 

straight into...

Every 2 for 6 (3 sets) of:
Muscle Snatch x 3 reps

straight into...

Every 2 for 6 (3 sets) of:
Snatch Push-Press + OHS x 3 reps (1+1)

straight into...

Every 2 for 8 (4 sets) of:
Pausing Hang Snatch x 2 reps (2 second pause above knee, 2 second pause in bottom)

straight into...

12 minutes to hit 6 'tough' Snatch singles

-Result =

Sotts Press = 75# across
Muscle Snatch = 135#, 145#, 155#
Snatch PP + OHS = 135# across
Pausing Hang Snatch = 95# across
Singles = 185# across

-Went very light on all of the sets here ... lots of technique work ... my right should felt very unstable and I didn't want to fuck with this at all ... got through everything and it was nice to move and snatch.

B.
For time:
1000m Row
30 BBJO (24/20")
30 C2B PU

-7:30 ... came off the rower in 3:15 ... BBJO were the worst part ... C2B pull-ups went 20/10 ... probably could have gotten these unbroken on a better bar ... I was on slick piece of shit bar, but got through them

C.
On a running clock:
AMRAP :90
Bike Cals
Rest :30
100' Handstand Walk

-Result = 31 cals, didn't get the time on the handstand walk ... it felt like complete shit ... I think I've been on my hands one other time since February ... so this wasn't surprising... but got through it and got it done, with a lot of breaks.

D.
ROMWOD

-Complete

11/8/19

Today was, in retrospect, a good workout. It is just rough as fuck coming off this marathon and getting back into CrossFit. I am very excited to get back into good shape... felt very flat today, but got everything in and tried to enjoy myself. 

Warmup: 
3-4 Rounds Not for Time
Quadruped Crawl 12m SLOW
rest 15sec
12 Scapular Pull Ups
rest 15sec
6-8/arm Half Kneeling Bottom Up KB Press
rest 15sec
75 Single Unders
rest 90sec

-Complete, 3 rds 

A) Strict Press

In 12mins max build to a 1RM in the Strict Press

*FILM FOR YOUR REFERENCE LATER 

-Singles = 145#, 165#, 175# ... probably more there, 175# felt easy 

B) Weighted Pull Up

In 12mins max build to a 1RM in the weighted pull up

*FILM FOR YOUR REFERENCE LATER 

-Singles = 53#, 72#, 88# 

C) For Max Reps

3mins AMRAP
Strict Pull Ups

rest 2mins

3mins AMRAP
Strict Handstand Push Ups

Scaling Options
- Ring Rows for Pull Ups
- Pike Strict HSPU for Strict HSPU

-Pull-ups = 35 reps

-HSPU = 21 reps 

D) EMOM x 20mins

1st - 30sec KB Front Rack Loaded Wall Sit
2nd - AB 30sec @ tough effort
3rd - 4-8 Strict Toes to Rings
4th - 10 DB Hammer Curl to Press (30/20)

-Complete ... got 8 reps on the toes-to-rings every time ... the wall-sit was loaded for 3 minutes with 2 x 35# KB and then had to ditch the loading the last two sets ... legs were just burning up too much. Overall enjoyed this a lot... most intense movement I've got in the gym in a while. 

E)
ROMWOD

-Complete

11/7/19

Complete Rest

11/5 - 11/6/19

Further Complete Rest / work and travel

11/04/19

Complete Rest / traveling for work

11/03/19

I was having an okay time in the gym until I missed what should have been a very easy lift ... definitely feel out of shape as fuck. And then after that, had to modify a part of the this 'test' week due to lack of space in the gym to do what I needed to... really frustrating little gym to work in toady... always sets a negative tone in my mind when something like this happens ... in retrospect I should just be happy I am injury free and had the time to workout today. I am looking forward to the continued opportunity to get back in shape... I am also looking forward to moving this summer to a place, hopefully, with a accommodating large gym. 

Warmup: 
3-4 Rounds Not for Time 
5 Seated Box Jumps (step down) - build height 
rest 30sec 
20sec Side Plank R 
20sec Side Plank L 
rest 30sec 
12 Scapular Push Ups 
rest 60sec

-Complete, 3 sets with a 24" box 

A) Power Clean

Build to a 1RM - Take no more than 15mins to find this 1RM

*FILM FOR YOUR REFERENCE LATER 

-Went 185# x 3, 225# x 2, 255# x 1, 275# (failed twice) ... this really pissed me off... this was my old 5 RM ... so this was a huge shock ... my posterior chain/glutes/hamstrings are smoked from squatting yesterday ... looking forward to getting this lift back to 300+ over the coming training cycle. 

B) Close Grip Bench Press

Build to a 1RM - Take no more than 15mins to find this 1RM

*FILM FOR YOUR REFERENCE LATER 

-135# x 10, 165# x 5, 185# x 3, 205# x 1, 225# 1 (used thumb length in from the second knurling ... I am horrible at close grip benching ... I have very long arms and the narrowing I go the more awkward this feels. Rough. 

C) Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1 
American Kettelbell Swing 70/53 
*must put the bell down between every set and every set must be unbroken to continue on. 
*scale back to 53/35 if needed

-3:55 

D) For Time

10-9-8-7-6-5-4-3-2-1 
Bench Press (165#)

Strict Pull-ups 

-18:45 

E) ROMWOD

-Complete

11/02/19

First day back in the gym post-marathon. I am really looking forward to get back into lifting/crossfit shape. All this running and the adventure that was the marathon has been a nice change and a great challenge, but I have missed lifting a lot. Overall enjoyed this day... really blew up my legs. I will likely be sore after this after. Kept the weights consistently light, didn't feel bad about this, it was good to just move. 

Warmup: 
3-4 Rounds Not for Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Monster Band Walk/side
rest 30sec
Row 60sec @ increasing effort every 15sec
rest 2mins

Welcome to your first assessment workout! Be sure to check out our Program Info guide at https://revival-strength.com/program-information if you are new to the program. Enjoy these three assessment workouts this week and then rest and relax or get some light blood flow before the first full week of training.

-Complete, 3 sets, 50# DB for goblet squats 

A) Back Squat

1RM - On a 20min clock build up to a max for the day

*FILM FOR YOUR REFERENCE LATER 

-135# x 10, 225# x 8, 275# x 3, 325# x 1, 350# x 1 ... prior to the marathon was back squat was 430# ... I probably could have done more today, but I really didn't want to push myself too hard and hurt myself. 

B) Back Squat

Take 85% of the total weight lifting in part A max - then perform 1 set of Max Reps at a Strict 30X0 Tempo

Example
- Max Squat Part A = 100kg
- Load 85kg on the bar and perform 1 set for max reps
- Tempo reads as follows:
3 seconds Down
0 seconds Pause at bottom
X Up as fast as you can
0 seconds Pause at top

*most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top. If you pause even slightly at the top the set is over. - Total reps listed

*FILM FOR YOUR REFERENCE LATER 

-Complete, 280# x 5 ... again, maybe more there, but wasn't messing around with an injury coming off this marathon 

C) 3 Sets Not For Time (NFT)

2 Turkish Get Ups/arm
6-8 Rower Pike ups Slow Controlled
6 Lateral box step Downs 30X0

-Complete, 35# KB for the get-ups, 24" box for the step down

D) 3mins AMRAP

Alternating Pistol Squats
*substitute box pistols if you don't have this skill down
*scale #2 - Prisoner Step Ups 24/20" *whatever skill level you scale down to make note of for the future.

-Complete, 61 pistols ... felt better on this than I thought I would 

E) Row

60sec Max Meters

-Complete, 37 Calories

F) ROMWOD

-Complete

10/28/19 - 11/1/19

5 Full Days of Complete Rest ... got a 90 minute massage on Wednesday that felt amazing ... Monday/Tuesday I was very sore in my feet, calves, back and hamstrings ... a little in my quads, but not much. Overall though, after a full 5 days of "rest" (very busy work weeks, 14+ hour days every day) I am atlas no longer sore.