7/11/18

7/11/18

7/11 

A. Strict hspu; 5 emom x 15 or failure

  1. 11th minute hit 4 reps

B. Bent over landmine row; 10-12/arm x 4; rest 1:00 b/w arms
+

  1. 25# 12x4

21-15-9
Deadlift (225) 
Toes to bar
rest 5:00

  1. 3:51
  2. 1st set unbroken on both 21's
  3. 2nd set unbroken on 15's then 10/5 T2B
  4. 3rd set unbroken on 9's then T2B did 4/3/2

12-9-6
Deadlift (275) 
Ring muscle up

  1.  9:58
  2. DL 9/3 then RMU 3/failed rep grip wasn't set/5reps/2reps/2reps
  3. DL Unbroken then RMU 3/2/2/2
  4. DL Unbroken then RMU 4reps/2reps

+
C. Wall slide + lift off; 5 reps x 4; rest :90

  1. done

D. Flat bench powell raise; 10-12/arm x 3; rest 1:00 b/w arms

  1. done

7/10/18 Tuesday

7/10 

A. Reverse med ball shot toss; 3 reps x 8; rest 2:00

  1. 10# med ball 15 yards

B. Clean grip RDL; 8-10 x 5; rest 2:00 - use straps to take pressure off the elbow

  1. 225
  2. 225
  3. 225
  4. 275
  5. 275 *knee felt like it would allow me to get to my VMO it forces me to use mostly side of the quad and hamstrings and glute.

+
15 minute amrap @ 85%: 
50 double unders
350m row
10 burpees over rower
rest 3:00 x 3

  1. 5 Rounds plus 40 reps on Jump rope.****I could have done the rounds about 2:40-2:55 but I would wait for the 3:00 minute mark.
  2. 4 Rounds plus 50 reps and 333 meters on the row...*getting dizzy a little.
  3. I did not do the last round I'm still have 3-4 buckets of baseballs to hit and some throwing to do.  Please forgive me for not getting that last one in.  It is a great grind workout and a mental toughness one to stick out.  I'm looking forward for this knee to get better so I can really attack the full load like you want me too especially for strength.  I went to Cyro and got the knee and IT Band Laser.

+
C1. Banded terminal knee extension; 15/leg x 3; rest :30

  1. yes

C2. Bird-dog; 5/combo x 3; rest 1:00

  1. yes

D1. Banded X walk; 8/side x 3; rest :30

  1. yes and 4 way machine

D2. Side lying hip ADduction; 8/side x 3; rest :30

  1. 4 way hip machine

 

 

      7/9   A. Bulgarian ring row; 12-15 x 5; rest 2:00    done * back started to feel full and big   B. Half kneeling single arm DB arnold press; 10-12/arm x 3; rest 1:00 b/w arms    #30 D.B.   + 5 rounds for time:  400m run  14 DB snatch (50#) 10 GHD sit ups    15:58  kept the KM/per hour at 11-13.   + C. Bent over trap 3 raise; 8-10/arm x 3; rest 1:00 b/w arms   Have not done them yet.

7/9 

A. Bulgarian ring row; 12-15 x 5; rest 2:00

  1. done * back started to feel full and big

B. Half kneeling single arm DB arnold press; 10-12/arm x 3; rest 1:00 b/w arms

  1. #30 D.B.

+
5 rounds for time: 
400m run
14 DB snatch (50#)
10 GHD sit ups

  1. 15:58  kept the KM/per hour at 11-13.

+
C. Bent over trap 3 raise; 8-10/arm x 3; rest 1:00 b/w arms

  1. Have not done them yet.

7/7-8/18 Saturday and Sunday

Baseball Clinic from 8am-3pm, cleaned apartment and started to pack for Boston and Germany on Saturday.

 

Sunday Church and then baseball game 3 at bats and was suppose to pitch the 2nd game but got rained out during the 2nd inning.

 

Went home cleaned some more at the apartment felt really drained I guess for being out in the sun and not motivated at all and worn out started to fall asleep at 6:50pm then got up for dinner meeting with Steven at Zoe's then back to the apartment for Facetime with Tami then bed at 10pm.

Got up Monday morning for 7am group did banded walks and hip movements and sled pushes with them

7/6

7/6 

A. Weight vest burpee; 12 reps afap x 8; rest 2:00

  1. 25
  2. 23
  3. 24
  4. 23
  5. 22
  6. 24
  7. 25
  8. 23

+
27-21-15-9
Cal AB
Toes to bar
Deficit hspu (3) 

  1. 15:56 **HSPU they were better than expected but man it took me awhile to want to get back into it.  **Went unbroken on Toes To Bar on 15's and 9's  I was able to 9 unbroken HSPU at the end which was cool to see especially at 3inches.

+
:20 row sprint @ 100% effort
rest 2:00 x 4

  1. Did not do, I hope you don't mind if I do this on Saturday.

+
B. Single arm DB upright row; 15/arm x 3; rest :30 b/w arms

  1. And This one on Saturday

7/3/18 Tuesday the other Tuesday workout was done on Thursday

7/2 

A. Strict CTB pull up; accumulate 60 reps, not for time

  1. 15:45 ***My left elbow was super sensitive and it was difficult to get the elbow wanting to hang on the bar and then push down on it to get my body up.  After 35 reps my elbow began to accept it, but it was freaking aggrevating at the beginning.

B. Bent press; 4-6/arm x 4; rest 1:00 b/w arms
+
12 minute amrap:
1k row
100 shoulder to overhead (95) 
50 toes to bar

  1. I think I did this in 10:19 and forgot that it was an AMRAP and did not go back to the rower I have when i miss read and forget!!!!  

+
C. Bent over prone trap 3 raise; 10-12/arm x 3; rest 1:00 b/w arms

  1. done

7/4/18 Wednesday

7/4
A. Weighted ring dip; 2-3 x 5; rest 2:00

  1. 55
  2. 55
  3. 55
  4. 60
  5. 60

B. Strict hspu; 10 sets of 5ub, not for time

  1. forgot to do this one

C. Single arm banded rotation row w/ weight shift; 8-10/arm x 4; rest 1:00 b/w arms
+
9-7-5
Power snatch (135) 
Bar muscle up
- 25' hs walk b/w stations

15:45 seconds

  1. Left knee bothered me and the bar muscle ups my arms were smoked for some reason

+
D. Diagonal banded pull apart; 6/top arm x 3; rest :30 b/w arms

  1. done

7/3/18 Tuesday

7/3 

A. Hang power clean; 7 tng x 5; rest 2:00 - tng meaning no pauses anywhere in the movement, including resting on the shoulders  

  1. Inside of left elbow was not feeling good I avoided this one this go around once baseball is done, and I'm not throwing the ball as much the elbow will be better Lord willing, but today it was out of sorts.  So keep programming them I'm just waging it when we get there if I can bare it or not.

B. Snatch grip RDL; 10-12 x 4; rest 2:00

  1. avoided it

+
20 minutes @ 85% 
500m ski
50 double unders
500m row
50 double unders
rest 5:00 x 2

  1. 4:50
  2. 4:54

+
C1. Banded terminal knee extension; 15/leg x 3; rest :30

  1. done

C2. Bird-dog; 5/combo x 3; rest 1:00

  1. forgot

D1. Banded X walk; 8/side x 3; rest :30

  1. Yes

D2. Side lying hip ADduction; 8/side x 3; rest :30

  1. I have a 4-way hip machine that I did this on.

7/2/18 Monday

7/2/18 Monday

Substituted
A. Power snatch + 2 hang power snatch; 7 complexes; rest 2:00

  1. 95# 
  2. 135# ***knee tweaked really bad on landing position, not good at all.  I wrapped it and it felt more tolerant to to move but not aggressive plus shoulders and back is still worn out from pitching


For time (12 minute cap) 
30 bar facing burpees
20 deadlift (225/155) 
30 bar facing burpees
20 deadlift (275/185) 
30 bar facing burpees
20 deadlift (315/205)

  1. I didn't know what to expect with this workout.
  2. knee did okay
  3. Burpees were freaking awesome
  4. I got to 12 reps on the 315# I had two minutes to get through them but I forgot to get a belt close by so I had to go out of my way for 30 seconds to get a belt on.  I did 10 reps unbroken and it took me awhile to get my breath
  5. 225 felt heavy * I probably didn't warm up enough to get ready for the first set of deads
  6. 275 felt light  *this felt really good.

7/1/18

I was at two baseball games I pitched the 2nd game 7innings 

I did a cool down flush 20 minute workout

5 minute bike watts at 350

5 minute row 1:55 pace

5 minute ski erg 1:59 -2:04 pace

800 meter run 

4:00 minute bike at 205 watts body completely gassed and elbow tender.

6/29/18 Friday

6/29 

A. Weight vest burpee; 10 reps afap x 8; rest 2:00

  1. 20
  2. 19
  3. 19
  4. 19
  5. 19
  6. 19
  7. 20
  8. 22

+
15 minute amrap:
20 ring push ups
15 CTB pull ups
10 GHD sit ups

  1. 6 rounds + 20 

+
:07 AB sprint @ 100% effort
rest 2:00 x 4

  1. done

+
B. Flat bench powell raise @3011; 10-12/arm x 3; rest 1:00 b/w arms

  1. forgot *will do them as a warm up or cool down next workout

6/27/18 Wednesday

6/27
A. Strict deficit hspu; 2-3 x 4; rest 3:00

  1. 6 1/2 inches

B. Strict hspu; 8 sets of 5 ub, not for time

  1. done

C. Half kneeling single arm banded diagonal row; 10-12/arm x 4; rest 1:00 b/w arms
+

  1. done

7-6-5-4-3-2-1
Hang clean and jerk (165) 
Ring muscle up

  1. 8:49 *I didn't trust my knee to go fast but the reps on 4 and on down I felt more comfortable to go unbroken on.

+
D. DB cuban press; 10-12 x 3; rest

  1. done

6/26/18 Tuesday

6/26/18 Tuesday

6/26
A. Power clean clusters; 1.1.1 x 6; rest :20/2:00

  1. https://www.youtube.com/watch?v=w3Etcg_IvHw *(3 Position Clean with 205#) *knee started to hurt again, tomorrow I'm going to talk to PT guy and see what we can get done on Thursday.  It felt like it was going to get better but I can feel it acting up and not staying strong.

B. Deadlift; 8-10 x 4; rest 2:00

  1. 275 first set
  2. 275 knee tweaked a little, it really depends on the angle, if I pitch the knee forward it doesn't like it very much but it will allow me move the weight but it doesn't feel good.
  3. 315
  4. 335 these last two set I didn't feel the knee but also couldn't get the push I normally feel out of the left leg.

******started workout above at 12:30 got done at 1:20pm

started workout below at 7:15pm with my class got done at 7:45pm

+
10 minute amrap: 
10 alternating DB snatch (50) 
10 burpees
50 double unders

  1. 6 rounds plus 9 reps 

6/25/18 Monday

6/25/18 Monday

6/25
A. Strict CTB pull up; accumulate 50 reps, not for time

  1. done *left elbow is inflamed from all the pitching I have been doing once I got into 30 reps my left elbow started to num out and I could go 4 to 5 reps deep each set

B. HS walk; 25' afap x 10; rest :90

  1. 60ft
  2. 45ft
  3. 45ft
  4. 45ft
  5. 90ft
  6. 45ft
  7. 25ft
  8. 25ft
  9. 45ft
  10. 30ft

+
20 minute amrap: 
20 cal row
10 toes to bar
10 shoulder to overhead (115)

7 rounds + 15 calories *I could have gone maybe 9 rounds if I brought my bar closer to the rower and toes to bar.  I was walking probably 15 yards to my bar and then 15 yards back to the rower.

6/23/18 Saturday

6/23 

A. Skin the cat; 2,2,2; rest 2:00

  1. didnt go full body weight used my knees to balance the weight to protect the shoulders

B. Seated behind the neck snatch grip press; 8-10 x 3; rest 2:00

  1. 45# barbell only

+
13 minute amrap:
50' front rack walking lunge (115/75) 
40 wall balls
30 CTB pull ups
20 shoulder to overhead

  1. Went one time through with Barbell only on the lunges
  2. substitute the wall balls to 40 reps of 135# power cleans 1 rep drop 1-2 second pause between each rep
  3.  did CTB's felt good on those
  4. Used 25# d.b.'s for this went one time through.
  5. *****Again this knee, I apologize and I look forward to finding out what is going on with an MRI soon! or whatever I can get done next week.  Thank you for all the adjustments you have been doing.  

*****Things that I feel great on GHD Hamstring Curls, Heavy front carries, that have to deal with the legs I can see my legs getting smaller :( :( :(. ughhh!!!!!!

6/22/18 Friday

6/22 

A. Reverse med ball shot toss; 2 reps every :90 x 8 - 6lbs

  1. used a 10# med ball tossed it 15 yards

B. Squat snatch; accumulate 15-20 singles @ 135, let me know how that feels

  1. did not do it bc knee is not feeling good

C. Kang squat; 4-6 x 4; rest 2:00 - light

  1. 45# barbell slow and doesn't feel comfortable ***something isn't right next week sometime I'm going to an orthopedic to investigate more what is going on.

+
3:00 AB @ 250 watts
rest 1:00
1:00 AB @ 350 watts
1:00 row @ easy pace
1:00 assault runner @ easy pace
x 5

  1. felt great long and slow good sweat

+
:30 AB @ 450 watts
1:00 row @ easy pace
1:00 assault runner @ easy pace
x 5
+
3:00 AB @ 200 watts

  1. felt great, felt strong but I'm feeling weak in my legs b/c I have not been feeling good in the knee and it sucks.  You are doing a great job but it sucks to feel the leg strength go away!!!

+
D1. Side lying external hip rotation; 8/side x 4; rest :30
D2. Side lying internal hip rotation; 8/side x 4; rest :30 

 

 

6/20/18

6/20
20 minute easy jog

  1. 3,670 meters on the Air runner

+
5x through for quality
3 band assisted cossack squats/side
3 cook squats
5 inch worms
3 thoracic bridge per side
25' high hip bear crawl
25' crab walk
25' hs walk

  1. 30 minutes arms shoulders got tired faster than expected

+
15-20 minutes soft tissue work

6/19/18

6/19
A. Weighted pull up; 5,5,3,3; rest 2:00

  1. 35# d.b. 5,5
  2. 50# d.b. 3,3

B. Sumo stance good morning; 10-12 x 3; rest 2:00

  1. 45# barebell

+
30 minute for quality: 
10 cal AB @ 200 watts
5 strict hspu
5 strict pull ups
10 cal AB @ 200 watts
10 walking lunge/leg
10 abmat sit ups

  1. 7 rounds ****I took out the walking lunges and added GHD Hamstring Curls instead the knee was not having it today.