4/27-4/28

27-Apr
A. Squat snatch waves; 80-85-90-90+% 1rm; rest 2 min x2

Well - i got these, the last few weren’t pretty though..I was jumping back a lot so i caught the bar out front on a few and had to chase it a little when the weight was heavy. I have video if you want to see but they weren’t the prettiest...

i did 125-132-140-145 then 125-132-140-147

B. Front foot elevated front rack split squats @22x1; 5-6x5; rest 1 min bw legs

These went well. I did 65#, 75# 80#, 80#, 80#

C. Rope pull ups @22x2; accumulate 20 reps per side (hand of low arm
at middle of forearm of high hand)

Getting stronger at these, did a few doubles mixed in today. 

+
3 rounds for time:
Row 500m
15 burpees
20 TTB

14:45

not bad, shoulder was a little sore still so I didn’t do big kips on ttb, just more of kicking my feet down and up so it made them feel harder and my abs are sore now! 

But I mistakingly did all 20 in the first round ub ha. and then did 10-5-5 and 8-5-3-3 on the last round. Rows weren’t super fast and burpees were steady. I was running a little low on energy.

28-Apr
A. Snatch pull; 5, 5, 3, 3, 1, 1; rest 2 min

Felt good on these today! 

135-155-165-175-185-185

the last 185 i was on my toes a bit when I pulled, I didn’t shift my weight all the way back to my heels. But Im feeling better with these and think Im getting better

175 - https://youtu.be/K8NLh-vH9l8

1st 185- https://youtu.be/K8NLh-vH9l8

B. Hang power clean (below knee); build to a tough triple

Built to 160! Felt pretty strong on these today and was pretty happy I hit 160! I’m pretty sure thats decent for me. At least from below the knee, for some reason those feel harder sometimes. 

160- https://youtu.be/0I514VzUYDk

C. Wall facing strict hspu @31x1; accumulate 20 reps not for time (aim
to lower the mat size again if you can)

Progress! I just went to the skinny part of the ab mat today! And a handful I did straight to the ground. 

Here’s 2 videos, one to the ab mat and 1 to the ground.

Abmat - https://youtu.be/-Dj_y8nizsQ

Ground - https://youtu.be/meuSorxtCu4

D. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x6; rest 3 min

These felt good today. I did 10, 10, 10 then 12.5# for the last 3 sets. 

+
airdyne sprint 15 seconds @100%
rest 45 seconds
x4
rest 3 min
x2

Fine on these, 15sec is much diff than 10sec :) those extra 5 make a difference!

4/21 good day!

21-Apr
AM
A. Slow pull snatch pull (4 seconds to mid thigh); 1, 1, 1, 1, 1, 1; rest 3 min

165, 165, 170, 175, 180, 185

These felt good, I actually like them, I feel like they are making my snatch feel stronger!

B. Power snatch clusters 2.2.2x5; rest 20 sec/rest 2 min

100, 110, 120, 120, 125 - power snatches felt strong today! My palm was bothering me in the catch on my 3rd and 4th set but i rolled it out a lot and then it felt better. 

C. DB power snatch; 10 reps AFAP 70# alt'ing x4; rest 90 sec

yesss, i loved these. :42, :42, :35, :34 - I felt pretty strong on these, it was just a matter of figuring out how to breath and go fast with out holding my breath ha. The first set through me around a little but then i quickly figured out how to be sharper and control the dumbbell more. 

Last set - https://youtu.be/DAjy5xCzIjA

D. Singel leg hip thrusts; 12-15x5; rest 1 min bw legs

These were fine, they just burned lol. Did 15 each time. 

PM
A. Wall facing strict hspu @31x1; accumulate 18 reps not for time

Felt better on these, used a smaller mat this time. Did 9 sets of 2. 
B. Planche leans; 20 seconds x6; rest 40 sec

Feeling stronger at these, last set gets tough!

Last set- https://youtu.be/USGq6C3Mhk0

C. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x6; rest 3 min

Last set - https://youtu.be/3m1_fpe2DR0

10#, wanted to maintain better form on the external rotation hold at the ends so I dropped the weight compared to last time. 4 reps each time. 

+
For time:
100 caloriesairdyne
50 burpees

8:38

Surprised myself! My goal was 10min or sub 10. 

Did the ad in 5:55 got off went right into burpees by 6 min mark. Stopped at 12, 25, 35, 40 briefly to shake the arms out and get an extra deep breath of air and just kept trucking. Didn't know I could do the burpees that fast! They didn't start hurting until about 30 in, then my arms starting getting tired and burning. Lungs felt pretty good though! 

Feel pretty good overall, a little sore and legs are tired but I think after this week I may be starting to adapt to the volume.

4/20/15

20-Apr
AM
A. Squat snatch; 10 singles @82% 1rm; rest 90 seconds

These felt great today!! Felt smooth easy and light :) 

B. OHS; build to a tough single

Built to 180, not bad. Happy with this! Felt foreign to overhead squat heavy, I guess I just haven't done too much heavy ohs lately so it felt weird at first. But not bad, this is the most I've squatted post surgery on any kind of squat I think. 

180 - https://youtu.be/taOD_fsdf5g

C. Hang squat clean (below knee); 2 reps on the min for 10 min
(increase load from last week)

115, 115, 125, 125, 135, 135, 135, 135, 135, 135 
These felt pretty good. I just feel awkward going from below the knee, I feel like I'm in a foreign land lol. I'm good when I go from above knee or higher. I'm feeling better about dropping under the bar though, I feel like i'm not ridding it down as much. 

135 - https://youtu.be/-m5eDrr-lmw

D. Rear foot elevated split squats @22x1; 4-6x5; rest 1 min bw legs

Used 35# kb in each hand and did 6 per leg each set. These get me everytime but are helping me so much!

PM
A. Rope pull ups @22x2; accumulate 18 reps per side (hand of low arm
at middle of forearm of high hand)

Completed these in singles. Felt fine. 

B1. Toes to bar; 12 reps x5; rest 30 sec
B2. pull ups; 12 reps x5; rest 30 sec
B3. CTB; 12 reps x5; rest 3 min

Man my pull-ups and CTB sucked today. TTB felt great, i feel super comfortable with them now. But I couldn't butterfly my pullups to save my life, i did 12 ub each time and easy but had no rhythm today. CTB i had to break 7/5 each time. Just had no juice on them today. I know i'll have good and bad days with these, today was just an off day. 

+
Row 2k for time

Well we know what happened here. On the good side is i at least made my self hurt a little at the end of the 1k and I rowed it in 3:50 and there was way more in the tank. The last time I rowed a 1k for time I think it was a 3:50 or 3:55 and it was all i had. So it made me mad i was stupid and only did a 1k not a 2k but also is nice to know my rowing is coming back. 

4/18

18-Apr
AM
A. Clean pulls; 3x3; rst 2 min

175, 205, 205

205 felt heavy

Last set - https://youtu.be/qpED_OYF9ek

B. Clean grip deadlift; build to a moderate effort single

Worked up to 255#

C. 50 deadlift for time 155#

1:42, tried to beat mikes time but missed it by :04 :) I did 15-10-8-7-5-5 the last 2 sets of 5 were the hardest, they were a grind. Butt was on fire when I finished. 

D. 15 heavy russian KBS x4; rest 2 min

Used a 2pd. Heaviest as I had. Last few reps got tougher.

PM
A1. Strict hspu; amrap in 30 sec x5; rest 30 sec

5,4,4,3,3

A2. Kipping hspu; amrap in 1 min x5; rest 3 min (don't rest on your head)

14, 15, 13, 13, 11 (elbow started bothering me on my last set, it was weird. I'd get this sharp pain when I'd go to kip up so I finally just stopped.) 

Kept losing my balance on some, these were tough. Just didn't feel smooth on them. 

Set 4 - https://youtu.be/wcwznz3D-h8

B. Close grip bench press; 10x10 @50% 1rm; rest 1 min (if you fail to
get 10 reps, keep rest constant at a min and perform amrap sets)

Used 80# I think my 1rm CGBP is about 160 right now, I've done 145# for 2. 

I got all 10 sets, last couple sets were tough though, reps 7-10 got hard. 

C. Laying DB tricep extensions; 12-15x5; rest 90 seconds

10# on first set then 15# on the next 4. 

Good day, I'm just pretty sore but thats expected :) 

4/17

I will eat and sleep well tonight :) 

17-Apr

*I reversed the AM and PM because I was still a bit tired this morning and decided to do the burpee box jumps and save the AM for the PM because I knew it would take way more out of me. 


AM
A. Muscle ups; 4 on the min for 10 min (if you fail to get 4 reps in a
min take a 3 min rest and start where you left off)

I hit 4 a minute until Minute 6, I hit my 4th one on minute 5 with a second to spare and was spent so I rested the 3 minutes hit 4 on minute 6 and 7 and then my hands started to rip so I just did 2, 3, 2 on the next minutes, I was necessarily burning out on the mu my hands were just causing me to go slow which is why i didn't rest the extra 3 minutes.

+
6 sets:
10 TTB
10 box jumps (step down)
10 CTB pull ups
50 double unders
rest 90 seocnds bw sets

Holy moly this got long and tough! All TTB were unbroken. Box jumps were steady, not fast. And CTB i did 6/4 until the last round I did 4/3/3. Double Unders I actually did well on. It was like the more tired i got the better I did because I was more relaxed because I was too tired to tense up haha. my first 2 sets I tripped but the last 4 sets i did them unbroken! Breathing was a bit high after each set but came back down until going into the last set. I was pretty tired going into set 6.

Legs and arms were smoked after this!

PM
75 burpee box jump overs for time 24"

9:39 whoof :) 

Just went as smooth and steady as i could. legs just got so tired towards the end. Jumping on the 24" makes a big difference. 

Very challenging day but a good day :) Body feels a little tired but not in a bad way. 

4/16

16-Apr
A. Squat snatch; 15 singles @85% 1rm; rest 90 seconds

First 5 or so i kept catching it a little forward, i never missed but I kept having to take a step as i stood up out of the squat but realized i just wasn't pulling it into my hips enough, when I started doing that they felt much better. 

https://youtu.be/kBRmwlCOMmE

B1. Deck squats; 10 reps x5; rest 1 min

I think I did these correct this time, i tried to get my butt as close to my ankles as I could. 

Side angle video: https://youtu.be/OTQYte8p68c
Front angle: https://youtu.be/0TMALEpLfdA

B2. Front foot elevated split squats @22x1; 5-6x5; rest 1 min

These went well, I used 35# kb in each hand. 
https://youtu.be/jmeEwr4LUQs

C. BB reverse lunges @3111; 8 reps/leg x5; rest 2 min

These felt good, did all sets with 85#, by the last couple per leg they were hard. keeping the tempo burned :) 

+
10 thrusters unbroken 95#
row 500m @moderate aerobic pace
rest 1 min
x4 sets

Felt pretty good on this. All sets were between 2:46-2:48. My legs were just smoked by the time I got here. Rows averaged around 2:10, slow but it was my moderate aerobic pace so that I wouldn't die come the thrusters since it was only 1 min. rest in between sets. 
Set 4 thrusters: https://youtu.be/CFjmW113GF0

Felt good today, legs are tired but good. Lats are still tight but stretched them out some. Energy was good today, it was a pretty today for once, we've had a lot of rain so it makes for dreary tired feeling days. 

4/13-4/14 Sorry its late : )

13-Apr
AM
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds

These felt great today

https://youtu.be/KM9MY5l91aA

B. Snatch balance; build to a tough single

Built to 175, it was tough to stand up with. 
https://youtu.be/czq_c7RUirI

C. Hang squat clean (below knee); 2 reps on the min for 10 min

105,105,105,105,105,115,125,135,135

135- https://youtu.be/Xw8l1pr6Mc4

D. Rear foot elevated split squats @22x1; 6-8x5; rest 1 min bw legs

Used a 25# Kettlebell in each hand. Did 6,8,6,8,8 these got tough!

PM
A. Rope pull ups @22x2; accumulate 15 reps per side (hand of low arm
at middle of forearm of high hand)

Just did singles on these, tempo was hard.

B1. Toes to bar; 10 reps x5; rest 30 sec
B2. pull ups; 10 reps x5; rest 30 sec
B3. CTB; 10 reps x5; rest 3 min

This was fun! But caught up to me on set 4 and 5. I had to break the ctb on set 4 into 5-3-2 and the 5th set I broke once. Ttb and pull-ups felt fine though. I was excited that i could butterfly today!
3rd set - https://youtu.be/XgKYH3aXNhM

+
For time:
Row 1k
15 muscle ups
Row 1k

17:05

Oh man was I smoked when I got to this. Arms and lats were shot. I rowed a 4:20 and a 4:00 and did all muscle ups in singles. I guess I was just more worn out from the ttb pu ctb than I thought I'd be. It felt good to push through though.

14-Apr
AM
A. Slow pull snatch pull (4 seconds to mid thigh); 2, 2, 2, 1, 1, 1; rest 3 min

145,165,170,175,180,185

These felt good, I think my form was pretty decent. 

185- https://youtu.be/F8itE9dz5XM

B. Power snatch clusters 3.3.3.3x5; rest 20 sec/rest 2 min

75,85,95,105,105 

These got tough at the end, I started breathing heavier. 

Last set - https://youtu.be/H5uACoqQoEQ

C. 15 power clean and jerk for time 105# x2; rest 4 min

Oh man...ha..I'm embarrassed to show you this video. I guess I haven't done a lot of tng clean and jerks and I couldn't figure it out to save my life yesterday. I felt so unathletic lol. I probably should have just practiced more before I started. 

1:48 , 1:26 

First set- https://youtu.be/0nUmsSnBql0

D. Singel leg hip thrusts; 12-15x4; rest 1 min bw legs

These burnt so bad but we're fine. 

PM
A. Wall facing strict hspu @31x1; accumulate 15 reps not for time

I suck at these, did them to a mat, I kept getting stuck going all the way to the ground 

B. Planche leans; 20 seconds x5; rest 40 sec

These felt good. Last 2 sets were hard but made it all :20

C. Weighted dip @21x2; 4-6 reps + 10 second static hold in ext
rotation x5; rest 3 min

These were hard at tempo and with the :10 hold at the end! 20# for 4 sets and 10# for the last one.
+
20 burpees AFAP
airydne 1 min @high aerobic pace
rest 3 min
x3 sets

:47/18cal

:48/17cal

:46/17cal

The last 5 burpees and first :20 on the airdyne was the hardest. Breathing got high but was fine by the start of each set. 


Overall I felt good on Monday and Tuesday. Definitely will be eating more because I will need a lot more fuel and energy for this training cycle. I am going to have to plan my meals out more especially on days I do doubles so I make sure A, I'm eating enough and B, that I'm eating early enough before I train. I am pretty sore today in my butt from the lunges lol, my shoulders, chest, lats and scap muscles but not bad soreness. I was pretty tired today, so glad we are doing my rest days on Wednesdays since my day starts so early. Didn't have the best sleep last night but came home and took a nap today. 

4/10 - 4/11

Thursday - I did the lower body protocal.

10-Apr

A. Snatch; 10 singles @80% 1rm; rest 90 seconds

Felt pretty good on these, missed 1 at the beginning but i had got lazy on my pull. here's 2 different reps - http://youtu.be/gomeFiJ9QgQ

B. Slow pull snatch pulls (5 seconds to mid thigh); 3x3; rest 2 min

145, 165, 165 - felt pretty good on these. Not sure if i stayed in the right position during the pull while going slow but I think i did.

Last set: http://youtu.be/rEO7BVv_oDs

C1. Deadlift; 5x5; rest 10 sec

C2. Seated box jumps; 1.1.1.1.1x5; step down/rest 2 min

These felt good. Did seated jumps to a 24" DL sets i did 215,225,235,245,250

Last Set: http://youtu.be/89yyigPb-kg

+

3 sets:

15 power snatch 75#

75 double unders

rest 90 seconds bw sets

These were tough! I was breathing pretty hard after each set and shoulders were burning.

2:09 - 2 breaks on du - ps 10/5

2:01 - 50/25 on du - ps 6/5/4

2:28 - broke 3x i think - ps 8/7 

video of last set: http://youtu.be/3xeMVIKDYlg

11-Apr
AM
A. Push press; 5x5; rest 2 min

115,120,125,130,135 - these felt strong

135 - http://youtu.be/LWVP0tFyM1E

B1. Strict hspu; amrap x5; rest 1 min

These were tough, shoulders felt a bit tired after Push press. 

4,5,4,3,3

B2. Weighted pull up; 2-3x5; rest 1 min

26x3, 31x3, 36x2, 41x2, 46x2

felt good on these 

C1. Kipping hspu; amrap unbroken @20x2 x5; rest 90 seconds

Felt like my open hspu ha. Hardest part was the 2s lowering. 

10,8,9,8,8

C2. CTB pull ups; 15 AFAP x5; rest 90 seconds

Felt pretty good on these as well, gave out a little on the 3rd set but then picked it back up.

15 ub - :28, 10/5 :48, 8/7 :58, 10/4 :40, 15 ub :26

Last set of CTB & HSPU - http://youtu.be/uq-tFO9K7yg

C3. Hollow body rocks; amsap x5; rest 3 min

:30,:30,:30:31,:33

D. Freestanding hs hold tech work 15 min

didn't do too great at these. Couldn't get balanced.

http://youtu.be/uVMdmLKq6aw

PM
A. Single leg deck squats - accumulate 20 reps per side

Did 20 on both legs and 10 on my left, couldn't do them on my right leg. Its that deep squat position with all my weight that still hurts..

http://youtu.be/GgQEOAdRC3o - both legs don't hurt at all.

B. Beginner shrimp squats @21x1 - accumulate 15 rep per leg
C1. Natural knee extensions; 10 reps x5; rest as needed
C2. Ostrich walk; 20 steps x5; rest as needed
C3. Duck walk; 20 steps x5; rest as needed
C4. Cossack squats; 6 reps/side x5; rest as needed
C5. Hawaiian squata; 6 reps per side x5; rest as needed

all the above were fine but duck walks. I tried but still hurts. I tried with a voodoo band on my knee and that actually made it feel a good bit better and I did one set of duck walks like that. Hawaiian squats were fine i just couldn't go as low on my right compared to my left. 

4/1 Upper and Lower body Protocols

**COMENTS IN RED**
Upper body protocol

Part 1 - Rocks: 3 sets of 10 each:

- Fingers forward - these were fine, no issues

- Fingers backward - these i can't get my hands turned all the way back, missing by about 15degrees maybe?

- Back of hands down - these feel good, a little tough

- Internally rotated - i can get my hands rotated enough to where my fingers are facing each other

- Knuckle rocks  - these felt good

Gee my wrists and hands are so tight! 

Part 2 - Pushups: 3 sets of 10 each:

- Palms up fingers facing you - had to do these against the wall

- Knuckles to back of hands - tried these on my knees on the mat but after a few had to go to the wall

- First knuckle - so i video'ed these and i just look dumb ha, my left hands first knuckles bend but my right hand is like glued shut! crazy, not sure the reason for this. 

 Left hand above

Right hand above - they dont move!

Part 3 - Shoulders/T-Spine:

- Side lat lean on stall bars: 3 sets of 30 seconds/side - these felt good, did :15hanging and :15 with foot assistance https://youtu.be/BAOAJug_-YQ
- Shoulder flexion stretch palms down and palms up 3 sets of :30 each - palms down felt amazing, palms up was a different story..my wrists just dont move like that and it was hard to get my chest through. 
https://youtu.be/4ShDitOtkm0

- Feet on box in hip flexion T-spine rotation 3 sets of 10 - felt fine, i just feel like i couldn't rotate far. https://youtu.be/gqZ99PGCKHI

- Kneeling/childs pose T-spine rotation 3 sets of 10 each - same as above, didn't feel like i rotated very much https://youtu.be/sizizDqzdAQ

- Side lying T-spine rotation 3 sets of 10 each side - https://youtu.be/34T5-RRFRzA

- PVC rotate and lunge wide lunge 3 sets of 10 - i did these same as lower body lunges with pvc? 

Part 4:

- Active arch hang 3 sets of 20 seconds - these were good, i like them. https://youtu.be/ZIcrU6ahPug

- Cat cow - Yoga pose 3 sets of 10 reps (agg protraction and extension) - felt really good

- Scap push ups 3 sets of 10 - felt good

- Scap pull ups 3 sets of 10 - felt good

- Bear to single arm bridge 3 sets of 5 per side - these were my favorite! https://youtu.be/JqQaxhivgu8

Lower body protocol

Foot circles -- (Standard full ankle rotations to get ankle rotational work - forgot to video, but very small part of overall structure) - 3x10

Walking Drills I liked all of these below, no issues. 

-       outside

-       inside

-       externally rotated

-       internally rotated

-       on toes – forwards and backwards

-       on heels - forwards and backwards

https://www.youtube.com/watch?v=t_dZBeeGRR0

3 sets of 20 feet of each

Dynamic calf stretch directly into balance drills - vimeo video 3 sets on each leg 10/3

These felt good, felt it mostly in my achillies, low calf. 
Right Leg - https://youtu.be/Rz2UjlrbtW0
Left Leg - https://youtu.be/k5qWXQzaCWs

Natural knee extensions - you know from video i sent 3 sets of 10

- felt pretty good with these, i was nervous at first to do them, but by the end i got a little more comfortable and could lean back a little more. Video is set 1. 
https://youtu.be/Ps8nQKHB1q4

Pike Leans - attached (you can start to put your feet up on the stall bar as you gain flexibility) 3 sets of 45 seconds

- I really like these, felt really good.

Ostrich Walk - Ido 3 sets of 50 foot walk

- no issues, felt good. 

Duck walk - Ido 3 sets of 50 foot walk

- can't do these still, i can't get on my toe and put all my pressure on my right leg. Hurts my knee to do so. 

Laying internal leg lifts for adductor - Lay on your side, move your top leg in front of the bottom leg and lift the bottom leg off the ground as high as you can get it 3 sets of 10

- these felt fine, a little tough, did them a lot in therapy for my knee

Banded standing abductions - you should know? 3 sets of 10

- felt fine with these, just burned :) 

Bird dogs banded - you should know? 3 sets of 10

- never have done these banded but they felt good. 

Clam shells - you should know?3 sets of 10

- good with these, just burned 

Lateral splits - you should know?3 sets of 10

- I wasn't sure what these were..

45 degree rotational lunges - 3 sets of 10

- felt fine, i think i did them right?

https://youtu.be/IJJZUYa-2tQ

Lateral lunges - i sent previously 3 sets of 10

- these felt fine, i did them like cossack squats..

Crossover step ups -  3 sets of 10

- i like these, felt good, can't quite get feet parallel, one foot is slightly in front of the other when doing them but felt good. 

Wide stance lunge

-       Feet turned in - https://youtu.be/9o5czXP_0Ec

-       Rotate over top foot - https://youtu.be/MxUTSncFVyM

-       PVC/light weight rotate and bend - https://youtu.be/OEwaGC-dbI8

3 sets of 10 for each movement

- all felt pretty good. These made me feel like my hips were tight..