Lower body work, pullups, mobility

1530 PT

Heat + massage

Warmup + double unders, handstand practice

(1) 21-15-9, quickly:

Med ball deadlifts, 30#

Supermans

Single leg deadlifts

Single leg calf raises

(2) Pullups:

Max kipping pullups (35)

3 x 10 chest to bar pullups

(3) Mobility:

Hip flexor stretch against wall, 4 minutes each leg

Shoulder distraction w/ band, 5 minutes total

External rotator massage w/ ball, 5 minutes total

• Notes: Reintroducing deadlifts slowly...I will be on the bar soon and start working the basic lifts. PR on the pullups. Mobility felt very nice today.
• Nutrition: Pretty good. Had a big ole macadamia nut cookie at lunch that was absolutely worth it. Been doing pretty well though.
• Body: No soreness, except found some tight spots in my lats and my external rotators. Hip flexor feels good.
• General: I am going to take tomorrow off. Starting to get back in the swing of 3 on 1 off. Heat, massage and mobility day. Might make a trip to some cold water as well.

Press 5x5, 12x1 bike

1500 PT

Heat

Warmup

(1) Press 5 x 5

Loads: 75#, 95#, 95#, 105#, 95#

(2) Rehab:

2 x 4 way hip circuit w/ band

2 x 10 straight leg raises, slow

(3) Bike - CFE intervals

12 x 1 minute on, 30 seconds off

Gear 6 for first six intervals,

Gear 7 for last six

(4) Mobility:

Leg extension w/ external rotation, 2 x 2 minutes each leg

Calf stretch against wall, 2 minutes each leg

• Notes: Presses feel pretty awful, but at least not as bad as last week. The bike felt awesome...didn't go all out but I was going pretty hard.
• Nutrition: Crock pot batch came out awesome as usual. Had it for lunch and probably have a solid 2 more meals left from it. Fills me up so much and is very cheap. Been drinking lots and lots of milk lately, hasn't been giving me any problems.
• Body: Parts of my shoulders are a little sore, but barely. No other soreness. Feel really good overall and am starting to get really excited and antsy for my legs to be back to normal...I think it is just around the corner.

10 round metcon, bike

1300 PT

Heat

Warmup + double unders

(1) Hip mobility - 2 minutes each side, pushing femur out behind

Foam roll quads, 2 minutes each side

(2) 10 rounds for time:

10 x wall ball push press, 20#

10 x rotation pushup

10 x double unders

time - 14:09

(3) Bike 14 minutes - alternating 2 minutes moderate, 2 minutes easy

(4) Hip mobility - same thing, 3 minutes each side

• Notes: first time doing a metcon type workout in a while and it felt great. Slowly starting to use my hips again through push presses and other milder movements. Tomorrow I am going to do a CFE workout on the bike.
• Nutrition: Had an awesome dinner last night, getting some more groceries today. Need to cut out all the late night eating.
• Body: Traps are still a little bit sore, not bad though. Everything else feels great.

Rest day - Rehab and mobility

Rest day.

Lite swimming

Heat

Rehab w/ bands - 2x four way hip circuit, both legs

Mobility:

- Shoulder internal rotation and extension, 3 minutes each arm

- 4 minutes bottom squat position

• Notes: Went out to a little lake today and swam a little while I was there. Very easy, nothing exhausting but it felt pretty good.
• Nutrition: Doing pretty well. Need to get more veggies...broccoli is getting old. Might do another batch in the crock pot tomorrow night. Got a whole free range chicken that needs to be eaten.
• Body: Upper back/traps are definitely sore. Hip flexor feels awesome and my hips don't feel tight.
• General: This week I am going to start picking it up on the bike a little bit and start introducing more bodyweight lower body work while continuing rehab and mobility. Might get into some easy lifts with the bar as well.

HSPU/pullups, bike, mobility

1400 PT

Warmup + handstands

(1) 21-15-9 for time:

HSPU

Pullups, strict

Time - 9:40

(2) 20 minute bike, picked it up last 2 minutes

Covered 9 miles

(3) Mobility:

Foam roll quads, 2 minutes each

Shoulder extension, 2 x 2 minutes

Hip flexor stretch against wall, 4 minutes each side

• Notes: Handstand pushups are still my goat...working on it though. The bike felt the best it has ever been...completely pain free and didn't feel as worried about my hip flexor. The mobility is really helping me I think as well. That hip flexor stretch is working miracles for me.
• Nutrition: Not bad, some late night eating again.
• Body: Hammies are still slightly sore, along with the rotator cuffs. Nothing bad though. Hip flexor feels absolutely awesome. My hips feel more open than they have in forever and I am not having any pain.

Lower body work, rehab, bike

1100 PT

Heat

Warmup

(1) Rehab:

standing knee raise x 15

lying straight leg raise x 15

2 times through w/ yellow band

4 way hip circuit, 10 reps each side, slow eccentrics on the front

(2) 21-15-9

Squat

Supermans

Single leg deadlift

Single leg calf raise

(3) Bike 10 minutes, picked it up last 2

(4) Mobility work:

2 minutes keg stretch

Psoas mobilization against pole - 4 minutes each side

• Notes: Now starting to implement bands with my rehab, and I actually feel that the 4 way circuit is the best as far as eccentrically loading the hip flexor. It was harder, but I think I am going to stick with this from now on. My air squat felt really good for some reason, think it has been all the deep stretching...and it was also pain free - always a plus. Bike was pain free as well and the psoas stretching felt really nice.
• Nutrition: Kinda pigged out last night on some trail mix when I got home, but not bad other than that.
• Body: My non-affected hip flexor is actually tighter right now for some reason, but they are both feeling good. Little bit sore in the anterior shoulders. Hip flexors feel like they are really starting to open up finally. I think the long car didn't help how tight and short they had become from being basically immobile.

Weighted pullups, pushes, bike

1430 PT

Heat

Warmup

(1) Weighted pullups

2 x 10 @ 10#

3 x 25#, 45#, 60#, 65#

10 strict pullups AFAP

(2) Pushes: AMRAP in 30 seconds, 1 minute leaning rest in between

Regular pushups (42)

Push press toss, 15# ball (23)

Med ball pushup (23)

Single arm horizontal wall toss, 15# ball, alternating x 2 (28, 28)

Decline pushups (31)

(3) Bike 15 minutes easy

(4) Mobilize hip flexor, 4 minutes each leg

• Notes: Don't know how close 65# is to my 3RM but I think its near a PR. Probably could have tried for 70#. All of the pulls felt good. Bike felt fine but towards the end I could feel my hip flexor a little bit. The mobilization against the wall was brutal, and showed me how tight my flexors are right now. Felt great afterwards though...I was encouraged by the fact that there was no pain after it.
• Nutrition: Good. The crock pot batch turned out awesome, had a bunch for lunch and will have more tonight and tomorrow probably. Pork shoulder, green beans, onions, tomatoes, mushrooms....yum.
• Body: Both hip flexors were actually sore today...right even moreso than the left. I assume it was from being down in the squat yesterday. This felt like a better sore though...not like I did damage. Either way, refrained from doing the rehab exercises just to give them some rest. Still sore in the hammies and between the shoulder blades.

Off day

Heated & massaged a few times

Spent 5 minutes in the bottom squat position

Did some shoulder mobility work

• Nutrition: Much better today. Bought a bunch of pork and veggies today, I am going to try my first batch in the crock pot tonight, hopefully I can get a few solid meals out of it and find some tasty combinations.
• Body: Really sore between my shoulder blades. My hamstrings are also surprisingly sore, feels great though. Hip flexor is feeling good, getting down in the squat helped loosen everything up I think. Tomorrow I will do more rehab and some other work out.

Dips, back extensions

1500 PT

Bike 3 miles easy

Bike 2 miles harder

Warmup + rehab (2x10 standing knee raise, lying leg raise)

(1) For time:

5-10-15-20-15-10-5

Back extensions

Bar dips

(2) Foam roller - quads, upper hips

• Notes: Biking felt good, the workout was pretty easy. Doing knee raises where I am bringing my knee up to my chest still feels limited as far as ROM is concerned. If I massage deeply enough into my hip flexor I can still feel the tight part. Planning on taking tomorrow off the rehab and just do some heat and ice. Tonight I am going to do some more massage and stretching.
• Nutrition: Not bad, but not getting enough veggies at the moment.
• Body: Elbow flexors, biceps, and lats are a little sore, but just noticeably.

Press 5x5, pullup ladders

1130 PT

Bike 4 miles easy

Warmup + handstands, full HSPU

(1) Press 5 x 5

Loads: 75#, 95#, 95#, 95#, 95#

(2) Pullup ladders:

2, 4, 6, 8, 10, 12 - kipping

2, 4, 6, 8, 10, 12 - chinups

2, 4, 6, 8, 10 - chest to bar

Total: 114

(3) 25 pushups as fast as possible - 0:16

(4) Pistol practice, R leg only

(5) Rehab and massage:

Eccentrics: 2 x 10, 5 count reps

Standing knee raise

Lying leg raise

Foam roller - quads, hip flexors, adductors, IT bands, T spine, upper back

• Notes: Hopped on the bike for my warmup and it felt perfectly fine, just went easy. My press felt pretty miserable, have lost a lot of strength recently. I am guessing my other lifts have declined a little bit as well, especially lower body. On the other hand, my pullups feel as strong as they have ever been. I wasn't really that fatigued after the ladders, and my kip felt really powerful.
• Nutrition: In the process of cleaning it up...slowly accumulating all of our groceries.
• Body: Everything feels good. Hip flexor feels great with no pain, although that doesn't really mean much regarding the strain as I have found out. Just gonna keep taking it slow and getting it strong.
• General: Going to slowly up the bike intensity, and might throw in some muscle snatches eventually. Looking for exercises to minimize strain to hip flexor but will get me some more bang for my buck. Good time to work on HSPU and presses...always a weakness.

Rehab - update

Continuing to rest, now I have added some eccentrics to help strengthen. I am usually doing a couple of sets of the following, using slow 5 count reps

10 x standing knee lift, resist on the way down

10 x lying leg raises, slow down

I will continue to add different exercises as I progress

• General: This has proven to be a great time for rest and rehab as I have been moving into my apartment and haven't had time to train anyway. Getting slightly antsy but I think everything is coming along well and I should be back to normal pretty soon. Tomorrow I will start slow and easy on the bike in addition to the eccentrics. Had to skip out on the race today, but I'm sure there will be plenty down the road.
• Nutrition: Been kinda off lately...first couple of days back at college and haven't gotten into a good pattern of eating, not to mention all the festivities. Once school starts I should be back to normal though.
• Body: Despite not having trained in a while I don't feel like I have lost too much, the break has actually given me some good time to focus on other things and I think it has been good in general. Excited to get back though.

Rehab - days 3, 4

Monday

Heat 20 minutes + light massage, stretches x 2

Tuesday

Heat 20 minutes

Full dynamic warmup

(1) HSPU minute ladder x 2, unbroken

Ladder 1 - made it to 6

Ladder 2 - made it to 5

(2) Weighted ring dips, 5 x 3

Loads: 15#, 20#, 30#, 40#, 45#

(3) Pistol practice

3 x 5, Right leg only

(4) 3x:

50 calf raises

25 supermans

• Notes: I can definitely handle more weight on the ring dips, they felt great. Still in the resting part of rehab, I will start eccentrics on thursday or friday when I get to colorado. Going to keep working pistols on my right leg...have read a little about "crossover", which involves working only one side of the lower body and seeing the other side respond and develop as if to the same stimulus. Figured I would give it a shot, need to work on them anyway.
• Nutrition: Not quite as good yesterday. Got a really bad stomach ache after I had some cookies after lunch. Probably because I haven't had them in forever.
• Body: Feel good, can't even feel the hip flexor.

Rehab - day 2

2x through the day

Heat 20 minutes

Light massage/stretches

Shoulder mobility/stretches

• Notes: Still going through just heating and light massages throughout the day. Going to continue doing this until I get back to Colorado, then I will start implementing some actual rehab exercises, focusing on eccentric movement to strengthen the muscle against future injury. Either tomorrow or wednesday I am going to do an upper body metcon.
• Nutrition: Bunch of ice cream and crap last night but really good other than that.
• Body: My lats are really sore from Roy, been stretching them out all day. Hip flexor is feeling pretty good, and actually taking all this rest feels pretty good. I think I was starting to get worn down.

Rehab - day 1

Since I haven't seen much improvement in my hip flexor, which I believe to be a muscle strain, I am going to stop activity and take a few weeks to actually let it heal. I think I have only been delaying the healing process and aggravating it further by forcing workouts, and I would much rather deal with it now than drag this on into a chronic pain that prevents me from running down the road.

I frequently seem to put myself in this situation by being impatient and taking time off, so this is just a further lesson learned. So starting today I am going to start my own little rehab time progressing from rest, ice, heat, and gentle massage, eventually starting some easy isolation strengthening with bands. After that I will start biking easy and doing bodyweight work, and will eventually work some jogging in. Going to try not to rush it since I would prefer to get it right the first time.

Meanwhile I will continue to work on my upper body weaknesses and hopefully still be able to get some decent metcons in while I let my legs rest. I will continue to post my rehab just so I have some organization, and hopefully it will force me to take it slow and see my improvement.

Here is today's rest day:

Heated for 10 minutes

Gentle massage with tennis ball; easy stretches

Ice massage for 5 minutes

Heat for 20

"Roy"

1130 PT

Warmup + back extensions, burgener warmup

"Roy" modified

5 rounds for time:

15 x deadlift, 155#

18 x box jumps

21 x pullups

Time - 17:53

Stretch 10 minutes

• Notes: Tough workout, grip was definitely failing.
• Nutrition: Good.
• Body: Lower back is a little achy from yesterday but its fine. I have been deep massaging my hip flexor lately to try and really loosen that muscle up. I can feel the exact muscle strand that is tender and am trying to work it out. It has definitely made it a little sore though.
• General: Going to take an off/low intensity week soon, most likely around when I head back to Colorado. Pulse was a little higher this morning and I am feeling a few of the early signs that it's about time for a break.

"Arnie"

Thursday

1130 PT

Warmup + partial HSPU, double unders, toes to bar, push presses

(1) "Arnie" modified, w/ 30# KB:

21 x turkish getups, right

50 x swings

21 x overhead squats, left

50 x swings

21 x overhead squats, right

50 x swings

21 x turkish getups, left

Time - 29:00 ish

(2) 25 pushups as fast as possible - 0:16

• Notes: single arm OHS are pretty tough...I don't really have the flexibility to get down really low on them. The getups were tough but I love them. Didn't go balls out on this one, but tried to just keep moving at a good pace.
• Nutrition: Some junk after lunch, not too bad though.
• Body:--

AMRAPs

1130 PT

Warmup + muscle ups, double unders

(1) In quick succession, not for time:

5 minute AMRAP - 5 x ring dips, 5 x box jumps (10 rounds + 3 dips)

4 minute AMRAP - 20 x unbroken double unders (7-8 rounds)

3 minute AMRAP - 95# overhead squats (18 reps)

2 minute AMRAP - row (540m)

1 minute AMRAP - pullups (23 reps)

(2) Jog + strides

• Notes: Fun workout. My leg felt good on everything, but when I was jogging after the strides it still didn't feel quite right. Felt like if I had continued, the pain would have come back.
• Nutrition: Been very good overall recently.
• Body: Quads are pretty sore, especially lower. Maybe a little bit in the shoulders are well but everything else feels pretty good.
• General: Rest day tomorrow.

"Kalsu"

1130 PT

Warmup + toes to bar, situps, pushups

Burgener warmup + overhead squats

"Kalsu" modified:

100 thrusters for time, 75#

Every minute on the minute, perform 5 burpees

Time - 21:35

• Notes: Pretty awful workout. Can't imagine any human doing this at 135#. 20 reps in I had to start breaking them into sets of 5 each minute. Took some breaks where I skipped the thrusters during that minute about halfway through and towards the end.

Strength day - 5x3 DL, 6x3 PC

1100 PT

Warmup + ring dips, double unders, turkish get ups, 30#

(1) Deadlift 5 x 3

Loads: 185#, 205#, 225#, 245#, 265#

(2) Power clean 6 x 3

Loads: 115#, 135#, 145#, 155#, 155#, 155#

(3) Bike - 2 minutes on, 1 off x 3

• Notes: PR on the 3 rep deadlifts. Could have gone for 270#, but once again my grip was the limiting factor and that was where I was failing. Need to work on using a mixed grip. Worked technique on the cleans so kept it at 155#. Took some video and need to work the transition to the 2nd pull, in addition to being more explosive in general off the ground. Bike chain broke after the 3rd interval, originally planned on doing 6.
• Nutrition: Pretty solid.
• Body: Hips are very sore in general -- abductors, flexors, and glutes. Traps are still sore as well. The lifts felt great though.

Rest day

No training. Played some tennis, stretched and did some shoulder prehab.

• Nutrition: Solid, although I ate and drank some crap late night last night. Made me feel kinda crappy this morning.
• Body: Abductors and traps are very sore. Also have a little soreness in forearms and abs. Didn't get much sleep last night but should be able to catch up tonight.

Red trail hike; 4 round partner workout

1100

4.5 mile hike w/ 20# pack in vibrams

Red trail loop, lots of hills

Time - 1:18:53

1700 PT

Warmup

Partner workout

4 rounds of:

100 yard overhead carry, 95# bar

100 yard farmer carry, 45#/35# plates of different thickness

100 yard bear crawl

100 yard med ball throw, 20# ball

30 x KB swings, 30#/leaning rest while partner does KB swings

Took about half a minute between each round to breathe and regroup

• Notes: Solid day. The hike felt great, next time I might add a few pounds. The partner workout was really fun and just sucked ass. Bear crawls and overhead carries were the hardest part.
• Nutrition: Been solid and nothing out of the ordinary this past week. Definitely have been eating more, and drinking more milk.
• Body: Abs, upper abductors, and left rotator cuff are sore. Lower abs are pretty significantly sore, forgot to note that yesterday. Feel great in general though. Also my groin was a little sore last night, but didn't bother me at all today.
• General: Rest day tomorrow.

BS 3x5, snatch work, 1000m row

1130 PT

Warmup + back extensions, pullups, swings

(1) Back squat 3 x 5

Loads: 125#, 145#, 165#

(2) Snatch technique work, 65# bar

burgener warmup

power snatch + hang snatches

(3) 1000m row - 3:45

(4) Plyos and strides on the turf - 6 to 8 accelerations, got to about 90%

• Notes: BS form felt really good. Shut it down after 165# but I was getting pretty close to max. Rowing still makes my groin slightly tight but it felt ok today. Strides felt awesome.
• Nutrition: Good.
• Body: Hammies a little sore, shoulders/rotator cuffs slightly sore too.

1 RM C&J; clean, pushup, KTE metcon

1130 PT

500m row

Warmup + jerks

Find 1RM clean and jerk

Loads: 89#, 111#, 121#, 133#, 138#, 143#, 148#, 158# (pr)

Used split jerks

1700 PT

Warmup + situps, partial HSPU

5 rounds, 1 minute rest in between

AMRAP in 3 minutes of:

3 x cleans, 135#

6 x pushups

9 x knees to elbows

Every round I was getting to KTE of the 3rd set

Round 1 - 3 rounds exactly

Round 5 - 2 rounds + 3 cleans, 6 pushups, 5 KTE

A few minutes of plyometrics and stretching to cool down

• Notes: I was pleased with the jerk PR even though it was only by 3#...haven't gone heavy overhead in way too long. Need to definitely work on my leg technique on the jerk. The metcon was good, my cleans felt as good as they have been at that weight.
• Nutrition: Good. Still eating lots of coconut. Been eating a lot in general lately.
• Body: Shoulders/rotator cuffs are pretty sore. Some lingering soreness in my hammies but it has mostly gone away.

Skills and wall ball/DU metcon

1130 PT

Warmup + row, T2B, snatches, OHS, double unders

(1) 3 rounds for time:

50 x double unders

25 x wall ball '2 fer 1', 20# ball

Time - 9:45

(2) Light plyos, 6 x 80 yard accelerations

• Notes: Whoever proposed adding an additional squat between wall balls was a sick man. Gave the workout a fun twist though. Strides felt great after the workout...I was getting up to about 85% without any pain at all.
• Nutrition: Good. Trying to eat more real food before I go to bed at night just to get some extra calories in.
• Body: Legs are still fried. Lower hamstrings, adductors, abductors, and behind my knees are all very sore. All my pushing muscles and lower lats are also pretty sore.
• General: Rest day tomorrow. Going to do some heavy clean and jerks on wednesday.

"RJ" modified

1200 PT

Warmup + shoulder stretches

"RJ" modified

5 rounds for time:

Bike 1 mile

40 x towel pullups

40 x pushups

Time - 40:33

• Notes: This one took a while but it wasn't too bad. Wish I could have done the running version.
• Nutrition: Pretty decent.
• Body: Legs are really sore all over. Hammies, abductors, hip flexors, and the upper calves behind my knees. Fronts of my shoulders are also slightly tight. Feels good though, haven't been sore in a while.