AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side
PM
A. HB Back Squat @21x1 tempo - 4 x 8; rest 75sec (mod-heavy)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 4.4; rest as needed b/t clusters + 45sec
B2. BB Back Rack Split Squat (not RLE) @22x1 tempo - 4 x 10 ea leg; rest 45sec
C. BB Bent-over Row @21x1 tempo - 4 x 10; rest 60sec (moderate)
NOTES:
AM
Rowed 20min 4600m (G took AD)
PM
A-#265
B1-felt good
B2- #115
C- #135
Dec-23
60 Double-unders
20cals Assault bike
20cals Row
Rest 90sec
x5 @ 85-90% effort
+
Rehab/Mobility
PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
NOTES:
R1- 4:45
R2- 4:40
R3- 4:53
R4- 4:51
R5- 4:50
Unbroken dubs 1st 3 rounds then broke once eon 4&5...last 3-5 reps
kept the AD above 300 watts
One pull/cal
One pull/cal
Dec-24
AM
Rest
PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. RDL @3030 tempo - 5 x 6; rest 75sec (mod-heavy across)
B2 CG Bench Press @21x1 tempo - 5 x 8; rest 75sec (mod-heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 3 x 12; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)
Rest
PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. RDL @3030 tempo - 5 x 6; rest 75sec (mod-heavy across)
B2 CG Bench Press @21x1 tempo - 5 x 8; rest 75sec (mod-heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 3 x 12; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 3 x 12; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)
NOTES:
A- #135
B1- #245
B2- #155
C1- #70
C2- #30
D- #80
Dec-25
AM
Rest
PM
Rehab/Mobility
Dec-26
AM
A. Strict Muscle-up - accumulate 14-16 total reps NOT for time
C. Wtd. Strict SUPINE GRIP CTB Pull-up @32x1 - 4,4,4,3,3; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 5 x 10 w/ 25# plate; rest as needed
Dec-25
AM
Rest
PM
Rehab/Mobility
Dec-26
AM
A. Strict Muscle-up - accumulate 14-16 total reps NOT for time
C. Wtd. Strict SUPINE GRIP CTB Pull-up @32x1 - 4,4,4,3,3; rest 90sec (15# across)
D. Wtd. Ring Row @31x1 - 5 x 10 w/ 25# plate; rest as needed
NOTES:
AM
Good. Weighing in at around 190#
Dec-27
AM(dec 26 PM)
A. HB Back Squat @32x1 tempo - 4 x 4; rest 60sec (build)
B. BB Back Rack Walking Lunge - 4 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 12; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)
A. HB Back Squat @32x1 tempo - 4 x 4; rest 60sec (build)
B. BB Back Rack Walking Lunge - 4 x 24 steps; rest 60sec (155#)
C. Kang Squat - 3 x 12; rest 60sec (115# across)
D. Yoke Carry - 5 x 40m; rest as needed (315#)
AM(after swim Wod in PM)
A. BB Shoulder Press - 6,6,6,4,4,4; rest 75sec (build)
*sub DB press if wrist is still hurting
B. DB 2arm Bench Press @21x1 tempo - 10,10,8,8; rest as needed (build)
C. Strict TTB - accumulate 35 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 6 x 500m @ 85% effort; rest-walk 90sec b/t
NOTES:
A. BB Shoulder Press - 6,6,6,4,4,4; rest 75sec (build)
*sub DB press if wrist is still hurting
B. DB 2arm Bench Press @21x1 tempo - 10,10,8,8; rest as needed (build)
C. Strict TTB - accumulate 35 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Row - 6 x 500m @ 85% effort; rest-walk 90sec b/t
NOTES:
AM
Did 12/26 PM this morning
B-done
C-done
D-&done
NOON
Swim wod
We did 5x200m 3 stokes and a breath, 5 strokes, 7 strokes, then two 3 strokes
Then an open water relay 3x50m swim in the bay and 15 air squats. 3 ppl per team... Good amount of rest
PM
PM
A- used a 45 across. All the weight I had DB. (Diff box)
B- shoulder was tight skipped.
C-done
D- never over 15 sec core was shot
Row
R1-1:42.8
R2-1:42.0
R3-1:42.5
R4-1:42.4
R5-1:44.2
R6-1:44.5
Had almost no pull at the end
Dec-28
Rest
Dec-29
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side
PM
A. HB Back Squat @21x1 tempo - 4 x 10; rest 60sec (moderate)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 5.5; rest as needed b/t clusters + 45sec
B2. BB Back Rack RLE Split Squat @32x1 tempo - 4 x 8ea leg; rest 45sec
C. BB Pendlay Row @21x1 tempo - 4 x 6; rest 60sec (mod-heavy)
Dec-28
Rest
Dec-29
AM
Airdyne - 20min @ Z1+ (just above normal Z1 pace)
+
3-4 Rounds
20 Hollow Rocks
20 Arch Body Rocks
AMSAP L-sit Hold
AMSAP Side-plank ea side
PM
A. HB Back Squat @21x1 tempo - 4 x 10; rest 60sec (moderate)
B1. Strict CTB Pull-up @21x1 tempo - 4 x 5.5; rest as needed b/t clusters + 45sec
B2. BB Back Rack RLE Split Squat @32x1 tempo - 4 x 8ea leg; rest 45sec
C. BB Pendlay Row @21x1 tempo - 4 x 6; rest 60sec (mod-heavy)
NOTES
Am
Rowed at z1 (4600m) 20min
G took the AD
PM
A- #255 - bueño
B1- clusters were fun.... Last 2 reps were a fight.
B2- skipped legs/hammies needed a little rest. Tight.
C- 135 messed around with mixed grips as well
Dec-30
Swim Session - 30-45min total mixed intensities
+
Rehab/Mobility
PM
A. Gymnastics Skill/Play - 20-30min with focus on:
-HS holds
-Strict HSPU
-Frog Stand/Advanced Frog Stand
-HS Walking
Dec-31
AM
Rest
PM
A. Muscle-Snatch - 5 x 5; rest 60sec
B1. Snatch Grip Deadlift (PL style NOT Oly) @4121 tempo - 4 x 8; rest 75sec (mod-heavy across use straps)
B2 Bench Press @21x1 tempo - 4 x 6; rest 75sec (heavy across)
C1. Double KB Deficit Sumo Deadlift @4021 - 4 x 8; rest 30sec
C2. DB 2arm Seated Neutral Grip Press @21x2 tempo - 4 x 8; rest 30sec
D. DB 1arm Overhead Carry - 5 x 40m; rest as needed (heavy, use 2 arms to get DB OH then stabilize)
NOTES:
A- #135
B1- #245
B2- #155
C1- #70
C2- #35
D- #100
Jan-1
AM
Active Recovery (AD/Swim/Run/Row)
PM
Rehab/Mobility
NOTES: 15min pool 10mim ocean
Jan-2
Jan-2
Went a little off programming today did one of guidos Wods with some of the peak team. 2 rope climbs
20wallballs (30lb)
200m run
6rounds
16:57
Rx was a 20lb ball I used a 30 to add a little strength use to the Wod, and I kept up with one of our girl team regional athletes using a 14.Jan-3
AM
A. BB Shoulder Press - 5 x 5; rest 75sec (build to tough 5)
AM
A. BB Shoulder Press - 5 x 5; rest 75sec (build to tough 5)
Thought I would have gone to 155-165#
B. DB 2arm Bench Press @21x1 tempo - 8,8,6,6; rest as needed (build)
Struggled up last couple reps of 80&85#
C. Strict TTB - accumulate 40 reps NOT for time
D. Rings-support (top of dip) L-sit Hold - 5 x AMSAP; rest 60sec
+
Airdyne - 4 x 3min @ 85% effort; rest-walk 3min b/t
NOTES:
A-45,95,115,135
B-60-70-80-85 Struggled up last couple reps of 80&85#
C- sets of 5
D- less than 10sec then tucked knees. Hard to fully extend legs and hold
+
(Swam 3min on\off intervals)
Was at a hotel gym and pool.
Was at a hotel gym and pool.
Jan-4
Rest
Rest
20mim beach jog 8am
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