8/28-8/29

Friday - 8.28

4 rounds for time

250m Row

16 Burpees

20 Wallball

200m Run (with wallball)

24:48 I was dragging on this from a tough week at work but got it done :-)

Saturday - 8.29

5 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Did 10 lb barbells instead to get used to this....did on bench to anchor feet...hard on back but started to get the hang of it.

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s

+

 Hang Power Clean - 10 min non fatiguing practice

+

12-14 min EMOM

(even) - Hang Power Clean x 6 (#55-65 tech)

(odd) - Box Jump (step down) x 8

+

Row 20 min @ Z1 pace did row around 2:25-2:30 pace without fatigue.  Not tiring, just a bit boring   :-)

Sunday - 8.30

Back very sore...some spasms throughout day

8/27 sumo dead lift

Thursday - 8.27

A. Strict Press @ 2112 - 5 x 12 / rest 2 min (build) #35, 40, 45, 50, 55

B. Deficit Push-up (2-3”) - 5 x 3.3.2 / rest 20s / rest 2 min

C. Sumo Deadlift @ 2111 - 5 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI #65, 75, 85, 95, 105

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Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg

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Z1 - 15 minute Jog

Friday - 8.28

4 rounds for time

8/25-8/26

Monday - 8.24

4 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s getting better at thses

A2: Plank Walks x 30 UB / rest 60s all unbroken 

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine) #53

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min

+

12 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

#1=4 rounds +20 AS and 3 BUR

#2=4 rounds +20 AS

Was dragging!

Tuesday - 8.25. Did not do this workout (not sure what the deal is with Tuesday and my schedule!) travelled out of town from 6am-10:30pm.

A. Back Squat @ 33X1 - 4 x 6-8 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 4 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 5 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 5 x 12-15 UB / rest 2 min

+

Every 2 min for 10 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.26

Rest Day did 35 mins on the bike trainer late just to have some movement 

Thursday - 8.27

8/18-8/22. 120 wall ball and 1k rowsdid not do this portion of the work out

Tuesday - 8.18 (Make sure to hit this workout / if you make it to prowler good / if not no worries)

A. Front Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo) #55,65,70. Tempo was tough.

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10) #5. This was hard!  

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy) #25...where should I be here?

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

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Every 2 min for 8 sets:  did not do this portion of workout due to time following work event.

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Did this workout on wed instead of Thursday due to work meetings.

Thursday - 8.20

A. Strict Press @ 2112 - 4 x 10 / rest 90s (build) #35,45,50,55. Definitely slow down by 55...less of a pop up

B. Bench Press @ 2112 - 4 x 6 / rest 90s #55, 65, 70, 75. Felt solid here may be able to work more on the tempo

C. Sumo Deadlift @ 2111 - 4 x 7 / rest 2 min https://youtu.be/HBmLwb9IcaI. #65,75,85,95. Know light but heavier than last week and starting to feel more stable with less back pain.

+

Banded Tricep Extension - 5 x 12 / rest 60s https://youtu.be/81kPo5afuFg.     No issue

+

Z1 - 20 minute Jog (very sustained and technique focused).  No issue

Friday - 8.21

120 Wallballs

*Every time you break do 10 Burpees

9:22.  Sets of 25,25,25,25,20....40 burpees total.  Felt like a good break out of sets...just need to work on resting less, back on ball sooner 

Saturday - 8.22

4 sets:

A1: DB or KB Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 8 per leg (build) / rest 60s. #10, 15, 15,15 (2 dumbells at side).  This KILLED after wall balls the day before.  Quads were sore :)

A2: Anchored Leg Raise @ 3111 x 12-15 / rest 60s. 12,12,12,12

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s.  #10,15,15,15. Still struggling to get this movement down smoothly

+

 1k Row @ 2:12-2:15 pace / rest 3-4 min x 2-3 (lemme know how this pacing feels)

Did 2 at 2:12.  Pace was tough, but felt about right.  Generally feeling tired this week.

Squat/push ups/swings /box step up amrap 8/17

Monday - 8.17

A. Birddogs - 2 x 24 / rest 90s

+

10 min EMOM did 6 t2b each time (will try 7 next time, think I can do it) and 6 push ups at #10 b/c 25 seemed heavy and don't have 15 weight

(odd) - Strict T2B/K2E x 5-7

(even) - Weighted Deficit Push-up x 5-7 (#15-25 plate) *2” deficit

+

20 min AMRAP. Did 2 rounds (well time hit at 37 box step ups and I just finished out.  Did the 37 step ups in 1:13 though do really pushed hard to try to close out. Push ups took me the longest to get through because I fatigue there.

40 Air Squat

40 Push-up (keep neutral spine / don’t snake and hyperextend lumbar)

40 Russian Swings (#35)

40 Box Step-ups (20”)

Tuesday - 8.18 (Make sure to hit this workout / if you make it to prowler good / if not no worries)

A. Front Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo)

8/14-8/15

Friday - 8.14

4 rounds for time

250m Row

12 Burpees

16 Wallball

200m Run (with wallball)

Did in 20:02.  Would like to try when it's not so hot....think I can do better!  

Saturday - 8.15

3 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s did no weight, #35 and #40

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Just did sit ups b/c no one to anchor feet

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s. Did no weight and #10.     Awkward move still need practice to stay back in heels and not stress back

+

 Hang Power Clean - 10 min non fatiguing practice

+

10 min EMOM

(even) - Hang Power Clean x 6

(odd) - Box Jump (step down) x 8

Did #55 on clean.  What weight would you recommend?  This EMOM was not hard but back was a mess the rest of the afternoon.  Starting to loosen up on Sunday.  Feel good about the workout on Monday 

Strict press and sumo dead lift 8/10-8/13

Monday - 8.10

3 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s this was awkward...struggled a bit to stabilized

A2: Plank Walks x 30 UB / rest 60s. Did all 30'each time UB

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min. Did leg raises

+

10 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

First round=3 complete plus air squats burpee sand 7 slam balls in 4th

Second round= 3 complete plus AS, burpee sand 3 slam balls in 4th

Tuesday - 8.11did not do this one this week :-( rode bike instead in the early morning before  :-(. Program again.?

A. Back Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

+

Every 2 min for 8 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.12

Rest Day

Thursday - 8.13

A. Strict Press @ 2112 - 3 x 12 / rest 2 min (build) #45,50 and 55

B. Deficit Push-up (2-3”) - 3 x 3.3.2 / rest 20s / rest 2 min. No issues

C. Sumo Deadlift @ 2111 - 3 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI. Did 2 at 75 and one set at #85.  I know it is light but it stressed my back

+

Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg. This was hard by the last 2 sets!

+

Z1 - 15 minute Jog did 20 minute bike instead

8/6 and 8/7

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

+

5 min EMOM - x 8 Burpees

No issues with grinder other than back was a bit sore later.  I dominated the EMOM :-). Don't say this too often but I could have gone longer without issue.

Friday - 8.7

~ Hinge / Shoulder / Squat Prep

18 min AMRAP

12 Russian Swings (#44)

16 Goblet Squats (#44)

200m Run

Did the swings at #35.  Just couldn't bring myself to try the heavier weight for that many swings.  That was exactly where my back went out last time on that weight.  Yes i putzed out but I was too nervous.  Did the squats at #45 though.  Completed 5 rounds + 12 swings and 5 squats in the 6th.

8/3-8/4 prowler push 5 min max, strict pull-up max, Helen time

Monday - 8.3

21 min AMRAP (focus entirely on quality of reps / push hard on burpees) 5'rds plus 10 lunges

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)

+

Prowler Sprint - 5 min Max Distance (mark of 50m / sprint 50m then turn around) *these are like suicide sprints **No weight added. Had to turn every 20 ft due to space.  600 ft completed. Felt could have done more if larger space

Tuesday - 8.4

~ Run Prep / Hinge Prep (Glute Activation and Core Activation Drills) + Pull-up Prep (Scap and Lat Activation)

A. Strict Pull-up - Find AMRAP in 2 sets / rest 4 min between first round 5, second round 4 did prone not supine

B. DB Suitcase Deadlift @ 3111 - 3 x 6-8 per leg / rest 2 min felt awkward not sure if doing right.  Did #30....recommended weight?

+

Helen. Time=16:35

3 rounds

400m Run

21 KB Swings (#35)

12 Pull-up did 3 sets of 4 each round

7/31-8/1/15 kettle bell dead lifts and barbell hip thrust build Only #95

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

5 sets:

C1: KB Deadlift @ 2111 x 15 (#44-53) *heels / knees back / tight trunk / rest 30s

C2: Close Grip Push-up x 8-10 / rest 60s

C3: Goblet Squat x 15 (#35) *push back to heels as you move downward / shoulders back / torso upright / rest 90s

C4: Seated DB Tricep Overhead Ext x 16  (mod weighted db) / rest 2 min

+

Z1 Jog or Swim or Bike x 20-30 min

No issues or anything special to note.  Did kb dead lifts at #53 for reference

Saturday - 8.1

~Ankle Warm-up and Mobility / Glute Activation / Hip Flexor Mob

A. Barbell Hip Thrust - 5 x 5 / rest 90s (build to heavy from #115)

+

7 rounds / rest 2 min - 3 min btw rounds

- Prowler Sprint 100ft (add #50 total)

- Burpee Box Jump (step down) x 10

- Prowler Sprint 100ft

Having trouble with form on barbell hip thrusts.  Only actually worked up to #95 and experiencing pain at this weight.  In speaking with Bartemus who was there working out with us, may be that I am dipping too low at the bottom, causing hyper extension and poor form up into the thrust. 

No issues with the 7 rounds other than was tired.  Did 60 of the 70 as burpee box jumps.  Did one round of 10 in the middle as burpee box steps ups.