6/18/18 Monday

6/18 

A. Power clean + 3 jerks; 6 complexes; rest 2:00

  1. 165# for 3x's
  2. 185# for 3x's

***knee feeling weird

B. OH walking lunge; 6-8/leg x 4; rest 2:00

  1. 4x's at 105# ***knee feeling tight

C. RNT rear foot elevated split squat; 10/leg x 4; rest 1:00 b/w legs - no weight

  1. Okay feeling, but the left knee is still feeling off

+
:10 run @ 90% effort
rest 1:50 x 4

  1. Feel great doing this

+
30 minute amrap: 
30 cal AB @ 250-275 watts
15 wall balls
10 box jumps (24) - step down

  1. 7 rounds
  2. Afterwards the knee started to feel like crap again went back to the PT clinic, they gave me another patch I'll go back Wednesday for another check up if things are not going in the right direction we are going to schedule an appoint with Dr. Hertzog.

6/16/18 Saturday

6/16/18 Saturday

6/16 

  • FELT GREAT TODAY PITCHED 4 INNINGS WITH A STRONG FEELING ARM, BUT I GOT HIT AROUND A GOOD BIT.  ALL THE ASTRO HITTERS HAD A GOOD FEEL FOR ME FASTBALL, I WOULD GET AHEAD OF THE COUNT BUT DIDN'T HAVE A FINISHER PITCH TO GO TO THAT COULD SNEAK BY.  WE ENDED UP LOSING THE GAME.  SUCKING FEELING TO FEEL GOOD AND STILL DO BAD.  SORRY BLUE JAYS #METRO LEAGUE WISH I COULD HAVE DONE BETTER FOR YOU GUYS!

A. Weighted pull up; 2-3 x 3; rest 3:00

  1. 50#

B. Strict deficit hspu; 2-3 x 4; rest 2:00

  1. 45# PLATES PLUS 50# D.B. AS HANDLES ON TOP OF THE PLATES

+
4 rounds for time:
18 hspu
12 DB burpee step ups (50/35) 
6 ring muscle ups

  1. 16:29 *I was testing to see how the leg would feel...so the knee did great but the quad is missfiring still where I got hit in the quad from last weekend.  I don't understand that.  I never felt anything like it before.  Good news is the left knee cap is not feeling as restrictive and doesn't hurt to the touch.  I'm going to talk to Phoenix Rehab again and see if I can keep getting those patches a couple more times next week and ask about the quad why it is acting up like it is.

6/14/18

Rest day

PT, saw Phoenix Rehab, got a patch on the knee that has been unbinding the knee and feeling much better.  Praise the Lord for that.  Thank you!!!

6/13/18

6/13 

A. Strict hspu; 10 for time x 6; rest 3:00

  1. 24 seconds
  2. 24
  3. 26
  4. 25
  5. 27
  6. 30

B. Z press; 12-15 x 3; rest 2:00

  1. 30# D.b's

+
20 ring muscle ups
40 CTB pull ups
60 hr push ups
40 toes to bar
20 bar muscle ups

  1. I got done with toes to bar at 12:33 then finished the workout at 20:33, grip and lats were so smoked!  That was a good one that I need to get better at.

6/12/18 Tuesday

6/12
A. Halted power snatch (top of knee) + hang power snatch (top of knee); 1 complex emom x 8 @ 95

  1. All of these felt great

B. Power snatch; 2 tng x 6; rest 2:00

  1. Sooooooo,, I got drilled in my left leg with the baseball while I was pitching and the left quad gave me a charlie horse and cramped up on me so I went down in weight to where it wasn't going to spasm so I could work on quality bar movement since I haven't done as much snatching as I use to.  *freaking knee and quads bro, (it could be a good problem in disguised so I can work on other things that I'm not so good at doing.)

C. Deadlift @40x1; 4-5 x 5; rest 3:00

  1. I was able to do these great without the quad wanting to give in.
  2. 1st set @225
  3. 2nd set @275
  4. 3rd set & 4th set @325

+
4 rounds for time: 
15 KBS (32kg) 
10 burpee box jump overs (24) 

  1. 6:27
  2. Quad gave me issues trying jump up and with the landing position so I began to walk the burpee up jump on the box with a spin on top of the box and step down which made it more tolerant to do.  Went unbroken on the K.B. swings.  The pacing on the burpees gave me the rest I needed to go unbroken 3rd set back was getting that good tight feeling.

+
D. L raise @3010; accumulate 50 reps - not for time

about to do them tonight. @6pm

6/11/18 Monday

Legs were smoked from 7 innings of baseball but this workout was still awesome to get the lactic acid out of the body.

 

6/11
A. Weighted ring dip; 2-3 x 5; rest 2:00

  1. 75# D.B. 2,2,3,2,2

B. DB front rack step up; 8-10/leg x 3; rest 2:00

  1. 50# D.B.'s  3x8

C. RNT DB reverse lunge; 10-12/leg x 3; rest 1:00 b/w legs

  1. 30# D.B.'s felt different and good

+
:10 AB sprint @ 100% effort
rest 2:20 x 4

  1. 13.8 watts
  2. 15.4 watts
  3. 15.0
  4. 15.0

+
8 rounds: 
500m row @ 2:05/500m
50 double unders
10 push press (95) 

  1. 32:30 probably could have done that much closer under 30 but I had my lunch crew do this workout with me but ended up teaching rowing efficiency which made me slow my pace down getting to the jump rope and bar

6/9/18 Saturday

6/9/18 Saturday

6/9 

A. Ring muscle up; 5 reps on the :90 x 9

  1. Rounds 1 and 2 were a little stiff then round 3 started to fly up a little better
  2. Rounds 7, 8, 9 reps 4 and 5 I was almost not making them but still went unbroken with a bit of a fight.

B. HS walk obstacle practice - 10 minutes

  1. video posted of this.

+
20 minute amrap:
20 thrusters (95/65) 
20 toes to bar
20 hang power clean (95/65) 
20 box jumps (24/20)

  1. 4 rounds + 12 reps with some staggering around and feeling the knee out which was doing much better mostly breath and fatigue and trying to find a pace to stay steady at I was averaging
  2. 1st round 3:54
  3. 2nd round 4:54
  4. 3rd round 5:20ish ??? not sure it is hard to figure times out when the clock is counting backwards and without anyone writing your paces down, so I did take time to walk to the board to right down splits after I finished box jumps.
  5. 4th round I had exactly 5 minutes left when I started the last round I do remember that and then got to the thruster with 30 seconds left.  Probably could cranked out box jumps a lot faster to have a least 1:00 minute left to get the 20 thrusters.

6/8/18 Friday

6/8/18 Friday

6/8

A. Front squat @50x1; 5 reps x 5; rest 2:00 - let me know how this feels

  1. It was some slight weakness still in the left quad to the knee just uncomfortable feeling but once it got moving it was doing a little better. I posted the last reps of each set on youtube.


B. Single leg good morning; 8-10/leg x 3; rest 1:00 b/w legs

  1. 55#

C. Split stance anti rotation med ball scoop toss; 5/side x 4; rest :30 b/w sides -4#  

  1. Didn't have a 4# used a 6#

+
On a 2:30 running clock
Row 500m @ 1:45
max effort burpees over rower
rest 2:30 x 5

  1. 16 reps
  2. 18 reps
  3. 17 reps
  4. 16 reps
  5. 20 reps = 88 total reps

+
D1. 90-90 hip switch; 3/side x 3; rest :30
D2. Quadruped fire hydratn; 3/side x 3; rest :30

6/7/18 Thursday

6/7- OFF

Yesterday saw a message therapist, trying to roll this quad out a lot more.  It is slowly getting better but for some reason it is not recovering all the way.  It helps when it is getting worked on, icing it and lacrosse ball.

6/2/18 Saturday

6/2 

A. Ring muscle up; 4 emom x 10

DONE


B. HS walk obstacle practice - 10 minutes

need to work on this more...


+
3 rounds for time:
72 double unders
24 CTB pull ups
8 squat snatch (165/115) - if your knee is bothering you, power this

17:45


+
10-15 minute cool down

6/6/18 Wednesday

6/6 

A. Strict hspu; 4 emom x 16

done


B. Seated behind the neck strict press; 12-15 x 3; rest :90

45#, 55#, 60#


+
4-5 rounds for quality: 
5:00 bike @ conversational pace
3 rope climbs (with legs)
15 CTB pull ups 

Rounds 4, & 5 hands and pinching of the skin began to bother me when doing C2B. I was breaking them up a good bit a round 4 until I could grip the bar in a different way to numb my hands.  My lats felt fine it was my hands that were bothering me the most.

6/5/18 Tusday

6/5/18 Tusday

6/5
A. Slow pull power snatch; 1 rep emom x 10 @ 95- 4s concentric

done


B. Power snatch clusters; 1.1.1 x 6; rest :20/3:00 - keep a 1/4 catch w/ no straddle

2x@135# 2x@155# 2x@165#


C. Clean grip deadlift; 2-3 x 5; rest 3:00

1x10@225# warm up 2x5@225# warm up 2x3@335# 2x3@365# 1x3@385#


+
20 minute amrap: 
400m run
21 GHD sit ups
12 power cleans (135) 

4 rounds + 400 meter run +14 Ghd sit-ups

6/4/18 Monday

6/4 

A. Weight vest ring push up @60x1; max unbroken x 4; rest 2:00

11 reps, 5 reps, 7 reps, 6 reps


B. Single arm lateral DB step up; 8-10/leg x 3; rest 1:00 b/w legs

35# d.b's for 10 reps for 2 sets, 50# d.b's for 10 reps for 2 sets


C. Double KB front rack walking lunge; 50' ub x 3; rest 2:00

53# K.b's knee didn't bother me but I felt it.
+
:15 row sprint @ 100% effort
rest 2:15 x 4

for got about this one sorry about that.
+
@ 85% effort: 
50-40-30-20-10 Cal row
100-80-60-40-20 double under

14:03


rest 10:00
@ 85% 
50-40-30-20-10 Cal AB
100-80-60-40-20 Double under

13:46

6/3/18 Sunday

Pitched in 4 innings of baseball at 2pm threw 58 pitches.  Left elbow is a little tender.  

6/1/2018 Friday

6/1/2018 Friday

6/1

A. KB front squat @55x1; 5 reps x 5; rest 2:00 - 16kg/hand - same as last week

35#


B. Rear foot elevated two arm DB RDL; 8-10/leg x 4; rest 1:00 b/w legs

35#


C. Wide stance horizontal banded woodchop; 5/side x 4; rest 1:00 b/w sides

50#-60# Tension
+
Accumulate 3k row
- row @ 1:40/500m the whole time, when effort reaches 9/10, get off and walk around until you are ready to go again

3:18 1,000 meter row @1:38-1:40 pace then 5 minute 30 second rest

1:39 @500 meter row rested @4:00 minutes

1:38 @500 meter row rested @4:00 minutes

1:58 @600 meter row rested @4:00 minutes

1:19 @400 meter row rested @ done
+
D1. 90-90 hip switch; 3/side x 3; rest :30
D2. Quadruped fire hydrant; 3/side x 3; rest :30

5/31/2018 Thursday

5/31/2018 Thursday

Lead the 11am workouts: demoed hip progression with class

10 reps of everything

1,) fire Hydrant

2,) Leg raises + leg hold and opposite hand up moving up and down

3.) Donkey kicks

4.) around the world circles

5.) up and over the fence circles

6.) leg out to the side 

______________________

Hitting practice Left handed hit 50 baseballs, Right handed hit 50 baseballs

Cyro Chamber 3minutes level 1

 

5/30/18 Wednesday

5/30/18 Wednesday

5/30 

A. Strict hspu; 3 emom x 18

DONE *still feel weak on these got through them no problem but that 3rd rep kept getting slightly stuck or just moved slow
B. Tall kneeling DB press w/ hip extended against banded tension; 10-12 x 3; rest 2:00

DONE
+
3:00 bike @ easy effort
into
2 rounds
50 double unders
1 legless rope climb
rest 2-3 x 4

1ST RD, 2:30:

2ND, 2:25;

3rd, 2:12;

4th, 2:10
+
3:00 bike @ easy effort
into
2 rounds: 
15' hs walk
10 CTB pull ups
rest 2-3 x 4

1st Rd, 1:46

2nd, 1:05

3rd, 1:06

4th, 1:13

5/29/2018 Tuesday

5/29 

A. Slow pull power snatch; 1 rep emom x 10 @ 95 - 4s concentric

95#


B. Power snatch + hang power snatch; 5 complexes; rest 2:00 - no slop

115#,135#,155#,175#,175#


C. Clean grip deadlift; 5,5,3,3; rest 3:00

285, 315, 385, 385
+
21-15-9
DB snatch (70#) 
Box jump over (24") 
Toes to bar

5:58 time
+
D. L-hang; amsap x 3; rest 2:00

12 sec, 17, 25 sec

5/28/2018

5/28
A. Close grip bench press @40x1; 4-5 x 5; rest 3:00

@135,145,150,150
B. Goblet curtsy lunge; 8-10/leg x 3; rest 2:00

@10#
C. Peterson step up; 15/leg x 2; rest :30 b/w legs

3 sets feels better
+
:07 AB sprint @ 100% effort
rest 1:53 x 4
+
6 sets @ 85%:
500m row
400m run
25 cal AB
rest :90 b/w sets
- this shouldn't feel "hard" you are just getting quality aerobic work in

did Rowing Murph 1600 meter row

vested pull-ups 100

vested push ups 200

Light red band 150 reps left and right leg Hamstring curls

1600 meter row