500m max row 7/30/15

3 500m rows:
1:58
1:56
1:58

Cluster pull ups and SA overhead lunge amrap 7/27

Monday - 7.27 first day back after surgery on Friday

10 sets:  Pull-up x 1.1.1.1 / rest 20s btw clusters/ rest 90s btw sets both hands ripped  after 36.   Looking into wraps because they are not healing enough during the week to not rip again :-(

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19 min AMRAP (focus entirely on quality of reps / push hard on burpees)

10 Alternating SA Overhead Walking Lunge Step (right arm)

10 SA Ring Row (tough angle) (left arm)

15 Burpees

10 Alt SA Overhead Walking Lunge Step (left arm)

10 SA Ring Row (right arm)

Did #25 kettle bells on the SA lunges....not sure what weight is recommended here.  Got through 5 rounds in the time.

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12 min Jog (75% effort) nothing to note...run was fine 

Core grinder

Hip Flexor Mobility / Core Activation / Scap and Shoulder Activation

20 min Core Grinder (rest approx 30s btw exercises)

- Strict T2B x 3-5

- Banded Good Morning x 8-10 https://youtu.be/Eaqaj4Zf7mc

- Hollow Rocks x AMSAP

- Birddogs x 30 alternating

- Plank Walks x 30

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750m Row @ 85% of 1k Pace

/ rest 4 min

x 5

Missed workout on Thursday due to working late (rode trainer late at night instead) . Had surgery on Friday so did not do Friday workout.  Did the core grinder portion on Saturday morning but did not do rows due to no intense exercise allowed until Monday for surgery recovery.

80 db press for time/bob hip thrust /close grip bench press 7/21

Tuesday - 7.21

Glute Activation (SL Glute Bridge), Pec and Shoulder Activation and Mobility

A.½ Kneeling DB Press - 80 reps for time (#15-20 DB’s) / rest 90s (switch stance when needed) 15 lbs 6:02

B. Barbell Hip Thrust - 5 x 8 / rest 90s (little heavier than last cycle) #65

C. Close Grip Bench - 20 reps UB @ #5 heavier than 7.11 #60

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20 min AMRAP:  4 complete rds + run and 3 pp

400m Run

Push Press x 10 #55

T2B x 10 (scale with K2E)

/ rest 60s

8 rep front squat and OHS conditioning 7/20/15

A. Front Squat - Build to heaviest 8 reps in 4 sets as you feel comfortable doing / rest 2 min.

Built to 70 lbs

B. Jumping Pull-ups @ 33J3 - 7 x 5 / rest 90s-2min (jumping pull-up, 3 sec hold above bar, 3 sec negative, 3 sec dead hang

Complete...felt better at this than last time but this gets hard!

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4 rounds did not have it today :-( this took me just over 36 minutes and honestly I almost stopped a few times but just rested instead and kept moving

10 OHS (#35) was having trouble staying back in heels but got through it. Was still breaking up into sets of 5.  On a day when I felt better think I could do all 10 without comin off the bar.

15 Front Squat (#35) no issues with back

15 Pull-ups hand ripped open after 35.  Did the last 25 as ring rows so I could still do something

20 Box Jump (step down) did steps ups (again, wasn't my day) but no resting with step ups

7/10-7/11 front squat double and power cleans

~ Squat Prep / Front Rack Prep / Hinge Prep (KB swings) Glute Activation + Lat and Scap Activation

A. Front Squat - 10 x 2 / rest 90s (build to a tough but manageable double) *focus on high elbows, weighted back in heels with an active trunk. don’t go too low as we’ve discussed before in class at LKN worked up to 85 lbs.  know this is still light but building conservatively.  Felt good and stable (but still hard).  

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4 sets:

C1: KB Deadlift @ 2111 x 15 (#44-53) *heels / knees back / tight trunk did #53...felt good, no pain

C2: Pull-up x AMRAP (kipping okay just be prepped and warm for it) 7,7,8,7 (Kip)

C3: Goblet Squat x 15 (#35) *push back to heels as you move downward / shoulders back / torso upright

C4: Seated DB Tricep Overhead Ext x 16  (mod weighted db)

Saturday - 7.11

~ Glute / Pec / Core Activation + Hip Mob + Run Prep

A. Ring Dip Negatives @ 22J2- 3 sets: 1.1.1.1 / rest 15s / rest 90s have never tried this before.  Was tricky to stabilize on the rings but was starting to get it I think

B. Bench Press - 20 UB Reps @ #5 heavier than 7.7 #55...no issues

C. 8 min EMOM x 8 Perfect Reps on Barbell Glute Bridge (#75) #70 because did not want to wait for the weights to be free.  Don't think 75 would have been an issue.

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15 min AMRAP 

5 Power Clean (#55)

100m Run

10 Thruster (#55) substituted this with 20 air squats.  Bartemus was here and advised to only do the cleans since I have not done either exercise since last injury.  He said to crawl before I walk :-). Cleans felt ok.  Back is sore but it always gets a bit sore when I reintroduce a movement.  Feel ok to continue doing cleans....just need to build slowly because my technique is not great. 

100m Run

20 Ring Row

7/9 4 x 750 row

~ Hip Flexor Mobility / Core Activation / Scap and Shoulder Activation

24 min Core Grinder (rest approx 30s btw exercises)

- Strict T2B x 3-5 did 5 each round

- Banded Good Morning x 8-10 https://youtu.be/Eaqaj4Zf7mc

- Hollow Rocks x AMSAP usually ban 30-45 secs

- Birddogs x 30 alternating

- Plank Walks x 30 sets of 15

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750m Row @ 85% of 1k Pace

/ rest 4 min

x 4

 Times:

3:19

3:18

3:19

3:18

Front squat and 1st OHS work 7/6

~ Front Squat Prep, Front Rack Mobility, OHS Prep, Lat and Scap Activation for Pull-ups

A. Front Squat x 5 (heavy)  Every 90s for 5 sets (warm-up and figure out good weight to work with before beginning.- did #75.  5# more than last front squat work.  Know that does not qualify as "heavy" but it is tough given rebuilding squats and trying to build slowly to double ensure body is used to the movement without injury.  Felt ok...no back pain during or early ties morning

B. Jumping Pull-ups @ 33J3 - 5 x 5 / rest 90s-2min (jumping pull-up, 3 sec hold above bar, 3 sec negative, 3 sec dead hang

C. Front Squat - 20 reps UB @ 50% of of weight used for A. (front squat)

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3 rounds: I was careful with this b/c been a long time since OHS and this is a tough mental one for me.  Got though it...slower than I would have liked as I broke everything up into smaller sets but no pain and although wobbly at first, form was getting better on OHS as made my way through.

20 OHS (#35)

15 Pull-ups

20 Box Jump (step down):  was nervous about the Impact here but feel ok on Tuesday.  Broke up into 2 sets of 10 in first 2 rounds but did 3 rd round continuous

5 rep max bench press 7/4/15

Saturday - 7.4

~ Glute / Pec / Core Activation + Hip Mob + Run Prep

A. Bench Press - Build to a 5RM in 5 sets / rest 90s (use spotter):  #90- May be able to do more but ran out of sets and did not have a strong frame of reference of where to start here.

B. Bench Press - 20 UB Reps @ 50% of 5RM on A.

C. 8 min EMOM x 8 Perfect Reps on Barbell Glute Bridge (#65)

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15 min AMRAP - got through 3 rds + through the push ups on the 4th

200m Run

20 Lunge Steps (bwt)

15 Wallball

10 Push-ups-broke up into 2 sets of 5

5 Pull-ups-did Kipping but stayed on bar for all 5

7/3 front and back squats

Front squats:  only went up to 70lbs.  Shakey at first but felt more stable by the end
Back squats: 20 unbroken but only at 45 lbs....not comfortable with back squat
KB dead lifts at 45lbs no issue...feel could go up next time
Goblet squats:  felt strong and stable at 35lbs

7/2/15: 3 750m rows

Times for 3 750m rows at 85%:
3:22
3:19
3:19

Also did banded good mornings as part of core grinder....had to do first 2 sets without band due to back pain but after that back warmed up a little and could do with band.