July. 31st

Week 1 / Day 2 Rehab

10sec Airdyne Sprint @97% per min for 20mins
Completed, avg > 34mph

Notes:

- Changed things up here because of my injury. It called for an All Out Effort but I wanted to have some control.
- This workout felt good, zero limitations.

July. 30th

Week 1 / Day 1 Rehab

A1. Press @11x1, 3-3-2-2, rest 2mins
65, 75, 75, 85
A2. Wtd. Pronated Chin-ups @30x0, 2-3 reps x 4 sets, rest 2mins
10(3), 10(3), 25(3), 35(3)
B1. Kipping HSPU Strict HSPU, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 6 reps, 6 reps, 5 reps
B2. CTB Chin-ups Strict Pronated Chin-up, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 12 reps, 9 reps, 10 reps
C. 100 Shoulder Width Push-ups for time
Completed

Notes:

- About a week ago I tweaked my SI Joint doing the Pendlay Rows, then I tweaked it worse a few days ago during a FireFit Practice.
- I've been reading K-Star's Book How to Become a Supple Leopard. I truly believe my technique isn't where it should be for optimal torque. I will be starting with light weights and doing the movements correctly, not just do the movement to get more weight up.
- This will help two things: One- by moving correctly I will have less degradation on my joints (longevity) and my body will not be compensating for poor technique (injury prevention). Two- By creating proper torque through great technique I will set myself up to lift more weight and do more reps (Performance)

- Switched a couple things up because a few things bothered my back.
- didn't time the Push-ups because I was working on technique

July. 24th

Week 5 / Day 5

A1. Stairs Up w/ Bundle / Hose Pull Combo, x 5 sets @100%, rest is teammates work
Completed
A2. Stairs Down / Forcible Entry, 5 sets @100%, , rest is teammates work
Completed

July. 23rd

Week 5 / Day 4

A. Split Jerk, build to a double
Got up to 265#'s
B1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- Multi-grip Bar
183(3), 193(3), 203(2), 203(2), 208(2)
B2. Pendlay Rows @22x0, 2-3 reps x 5 sets, rest 2mins
245(3), 245(3), 245(2), 245(3), 245(2)
C. Front Rack Reverse Lunge off 4" Block @10x0, 6/leg x 4 sets, rest 1min b/t legs
135, 155, 175, 205

July. 22nd

Week 5 / Day 3

A. Stair Workout x 5 sets
1 set of:
a) every step
b) skip-a-step
c) skip-2-steps
d) single leg hops (R/L)
e) double legged hops- skip-2-steps
Completed, 100 Stories
B. Dbl Forcible Entry x 5 sets, rest is teammates work
Completed
C. Monster Dummy Drag (150') x 5 sets- rest is teammates work
1. 27.66s     2. 25.46    3. 23.95     4. 23.06     5. 23.93

July. 21st

Week 5 / Day 2

A. Front Squat @20x1, 2-2-2-2, rest 4mins
245, 255, 265, 275
B. Power Snatch, build to a tough set
Got up to 205#'s
C. Power Snatch, 1 rep @90% highest from B per min for 5mins
@184.5#'s Completed
D1. KB Thrusters @24kg/arm, 15 reps x 4 sets, rest 1m30s
Completed All UB
D2. GH Raises @30x0, 7-10 reps x 4 sets, rest 1m30s- make them tougher
15(10), 21(10), 27(8), 27(8)
E. KBS- 40kg, 12 reps per min for 5mins
Completed All UB

July. 20th

Week 5 / Day 1

"Tester"

3 sets @100%:
Front Half (Stairs Up w/ Bundle, Hose Pull, Down Stairs)
*rest is 15-20mins
1. 41.08s
2. 39.88s
3. 39.17s PR!!

July. 17th

Week 4 / Day 6

A. Back Squat @30x1, 3-4 reps x 5 sets, rest 3mins
255(4), 265(4), 275(4), 285(4), 295(3)
B. High Hang Power Clean . Above Knee Hang Power Clean . Below Knee Hang Power Clean, 1.1.1- build to a max set, no dropping bar b/t reps
Got up to 235#'s
C. 3 Kipping HSPU to 10" Depth per min for 10mins
3 x 3 reps, 4 x 2 reps, 3 x 1 rep
D. 10 Strict Knee to Elbows x 7 sets, rest as needed
Completed All Unbroken

July. 16th

Week 4 / Day 5

7 sets @75-80%:
A. Stairs Up w/ Bundle @42#'s
Completed
B. Hose Pull w/ Roll @45#'s
Completed
C. Stairs Down
Completed
D. Forcible Entry
Completed

July. 15th

Week 4 / Day 4

A. Push Press . Split Jerk, 1.1- build to a tough set
Got up to 225#'s
B1. CGBP  w/ Chains @20x1, 3-4 reps x 5 sets, rest 2mins
173(4), 183(4), 193(3) x 3
B2. Pendlay Rows @22x0, 3-4 reps x 5 sets, rest 2mins
225(4), 235(4), 245(4), 245(4), 255(3)
C. DB Russian Step-ups @11x0- 20", 10/leg x 3 sets, rest 1min b/t legs
50, 60, 70
D. Barbell Alt. Step-ups- 24", in AMRAP in 5mins @65#'s on Back
Score: 92 reps

July. 14th

Week 4 / Day 3

Airdyne- 1min @75% / 1min @50% x 20sets
Distance= 11.99 miles     567 cals     avg mph > 22mph

July. 13th

Week 4 / Day 2

A. Front Squat w/ Chains @22x1, 4-2-2-4, rest 4mins
165, 195, 205, 185
B. Above the Knee Hang Squat Snatch, build to a tough single
Got up to 220#'s
C. Above the Knee Hang Squat Snatch, 2 reps @80% highest from B x 3 sets, rest 2mins
@176#'s Completed
D1. DB Thrusters @70/hand, AMRAP x 4 sets, rest 2mins
6 reps, 8 reps, 6 reps, 6 reps
D2. GH Raises @30x0, 8-12 reps x 4 sets, rest 2mins
0(12), 10(12), 15(11), 21(9)
E. KBS- 40kgs, 10 reps per min for 5mins
Completed All UB

July. 12th

Week 4 / Day 1

Swim 25m every 1min x 20 sets
Completed
+
Water Running @90% 30sec On / 30sec Off x 6 sets
Completed
+
Swim 25m every 1min x 20 sets
Completed
+
Swim Underwater 25m x 3 sets, rest as needed- Try in the least amount of breathes
Completed all the sets in one breathe 

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

July. 8th

Week 3 / Day 5

3 sets of:
100' Forward Sled Drag @225#'s
100' Farmer Carry @115#'s/hand
10 Tire Flips @425#'s
100' Farmer Carry @115#'s/hand
100' Backwards Sled Drag @180#'s
*rest is teammates work
1. 2m27s
2. 2m46s
3. 2m44s

July. 7th

Week 3 / Day 4

A. Push Jerk, 3-3-2-2-2, rest 4mins
185, 195, 205, 215, 225
B1. CGBP @20x1, 4-6 reps x 5 sets, rest 2mins- used Multi-Grip Bar
203(6), 213(5), 223(4), 223(4), 218(4)
B2. Pendlay Rows @22x0, 3-5 reps x 5 sets, rest 2mins
205(5), 215(5), 225(5), 225(5), 225(5)
C. Front Rack Step-ups @11x0- 24", 10/leg x 3 sets, rest 1min b/t legs
95, 105, 115

July. 6th

Week 3 / Day 3

10mins @75%:
20 Single Arm Alt. Russian KBS @35#'s
10 GHD Sit-ups
400m Run            Score: 3Rds + 20+10+100m
- rest 5mins
10mins @75%:
20 Cals Airdyne
10 Sandbag Ground to Shoulder @80#'s      Score: 6Rds + 10 cals
- rest 5mins
10mins @75%:
150m Row
10 Thruster @45#'s     Score: 8Rds + 90m

July. 5th

Week 3 / Day 2

A. Front Squat w/ Chains @50x1, 3-3-3-3, rest 4mins
135, 145, 155, 165
B. Squat Snatch Cluster, 1.1.1- build to a max set
Got up to 205#'s
C1. Thrusters, 8-10 reps x 4 sets, rest 10sec
115(10), 125(10), 135(10), 145(10)
C2. GH Raises @30x0, 8-12 reps x 4 sets, rest 3mins
0(12), 10(11), 10(11), 10(8)

July. 4th

Week 3 / Day 1

Prowler Sprints, 6 sets of 20sec @140#'s, rest 3m30s
Completed
+
Prowler Sprints, 4 sets of 30sec @90#'s, rest 3m30s
Completed
+
Prowler Sprints, 2 sets of 40sec @50#'s, rest 3m30s
Completed

July. 1st- Happy Canada Day!!

Week 2 / Day 6

3 x 1.5k Row @75%, rest 3mins b/t sets
(Time / Avg/500m)
1. 5m41.1 / 1m53.7
2. 5m40.6 / 1m53.5
3. 5m41.2 / 1m53.7
+
10 GHD Sit-ups x 10 sets, rest 1min
Completed