9/4

#8
A. Strict press @51x1; 2-3x5; rest 2 min

80x3-85x3-90x3-95x3-100x2

Last set @100# - http://youtu.be/Qp8cM8hwpGc

B. Bench press; 8, 2, 8, 2, 8, 2; rest 3 min

100-120-110-130-120-140

Last set was super tough, almost failed last rep of each

+
Row 1k @95% effort
rest 2 min
x3
(try to hold 2 seconds faster per 1k than last week)

3:56, 4:10, 4:13

Last week was 4:00, 4:15, 4:17

I was smoked after these. Went to therapy before I did this but wasn't super hard, did some leg press and elyptical intervals but just normal stuff I do at home outside of that. Just going to therapy every couple weeks right now till I can do more. Sept 30 i have to do the strength test and that will determine if I can start learning to jump and move side to side. 

Did a pyramid of single leg press 

2-4-6-8-10-8-6-4-2

160-140-120-110-100-110-120-140-160#

9/2

#7
A. TnG deadlift; 8 on the min for 12 min 95-115#

Did these at 105# this week

Last set http://youtu.be/0Naw68s0ZNk

Oops I did 12 on the min for 8 min..I sware I have dislexia sometimes or whatever it's called lol 

B. KBS; 5 sets of 18 unbroken; rest as needed to full recovery

Done, pretty easy

http://youtu.be/T-OkkI4KAiw

C1. Bent knee hollow body rocks; amsap unbroken x6; rest 1 min
C2. Side plank on hands; amsap unbroken/side x6; rest 1 min
C3. Seated medball russian twists; 20 reps x6; rest 2 min

Done

The weekend

What a great weekend. Went to Daytona for my bachelorette party. I have such a chill awesome group of friends. We spent the majority of our time at te beach and went out for dinner. It was so chill an perfect a little rowdiness Saturday night but just the perfect amount. Obviously no training went on besides free standing headstand holds while the others handstand walked :) 

I feel like I haven't had a weeked in a while where I was out of town an just chilled and didn't worry about a thing and did whatever I wanted and it felt sooo good to do that, my brain and mind definitely needed that. A lot of good and deep convos with so many funny one and tons of jokes. 

Back to training this week, got to get in wedding and beach body shape for Austrailia :) jk..time to make some strength gains and get stronger!

I go to the doctor Wednesday for a check up on my knee so hopefully that goes well. I'll be 10 weeks out so if all goes well only 2 more weeks until I can start squatting below parallel and running!! Trying to stay patient but I'm getting hungry :) 

8/29 #6

#6
A. Weighted pull ups @21x2; 2-3x6; rest 3 min

10x3, 12.5x3, 15x3, 17.5x3, 20x2 22.5x2

Felt stronger than last week, was able to do heavier sets today. 

B. Bent over single arm DB rows; 6-8x6; rest 90 sec bw arms

40# x8,8,8,8,7,7

+
Airdyne 5 min @hard aerobic pace
rest 2 min
x5

80, 80, 81, 81, 87

Felt stronger on these today compared to last week. Held a stronger pace, felt like I was recovering a little faster. Good to feel slight improvement. Last week I only broke 80cal on the last set 

8/28 #5

#5
A. 4 point DB lunges (R forward/back, L forward/back); 10 reps/side

x5; rest as needed to recovery

20# dumbells each, felt good

B. 30 unbroken wall balls (to box) x5; rest as needed bw sets

Felt good, started with 14# but had to go to 10# arms blew up after set 1. Will try and stick with 14# next week

http://youtu.be/MTN0fReZNqI

C. 45 degree ext rotation support hold on paralletes; amsap x5; rest 2 min

:50-:60 each set 

D. Wall facing hollow body hs hold; amsap unbroken x5; rest 2 min

These felt good, really focused on keeping the hollow body position.

E. Ring push ups; 15 reps Not for time x3; rest 2 min (externally
rotate at the top of each rep and pause for 1 second)

These felt good too. 

http://youtu.be/GekFnvVc4Z0

Mike did this whole session with me so that was a lot of fun! I don't get to have training buddies very often these days so it was a nice change. 

8/25 #4

#4 - Tough one :) - My biceps are soooo sore right now :)

A. Muscle ups; 1 rep on the 30 seconds for 30 reps
Got through 18 reps before my hands just ripped. They are soft right now I guess from not kipping a lot.
MU were getting tough, just don't have the muscle endurance I used to have..

B. CTB pull ups; 10 unbroken reps x7; rest as needed to full recovery

Completed all 7 sets - rested about 1-2 min btwn sets 1 and 2 then between sets 3-5 it was 3 minutes then 5-7 it was a good 5 minutes almost. Blew up super bad on these.

C. Feet anchored sit ups; 50 reps for time x3; rest 4 min

1:32, 1:37, 1:50 - ab burrrrnnnnn

D. FLR on rings; accumulate 3 min not for time (perfect form, aim for
ext rotation)

8/23 #2

#2
A. TnG deadlift; 8 on the min for 10 min 95-115#

Did all sets at 95# starting getting jello legs after 6 sets lol so sad but felt great to be able to do this 

B. KBS; 10 sets of 10 reps @35# - rest as needed to recovery

Did 10 sets on the minute for 10sets 

Not bad at all!

C1. Bent knee hollow body rocks; amsap unbroken x5; rest 1 min

:50, :40, :40, :40, :35

C2. Side plank on hands; amsap unbroken/side x5; rest 1 min

:40 for all sets 

C3. Seated medball russian twists; 20 reps x5; rest 2 min

Done! 

Felt great to train today! It was just crazy hot! Heat index was like 109! Sooo humid, so I got a great sweat in!