Half cindy, "DT"

PT

(1) 10 minute AMRAP:

5 pullups

10 ring pushups

15 squats

9 or 10 rounds

(2) 5 rounds for time, 65# barbell:

12 deadlifts

9 hang cleans

6 push jerks

Time - 6:32

• Notes: Pretty much fully back from the surgery and feeling good. Next couple of days will be pretty relaxed, won't be doing too many workouts most likely.

Surgery

Had an operation this morning to remove a kidney stone, so I will be out for a couple days. Feel fine, bu probably won't be getting a workout in until friday I would guess. In the meantime I will work on some mobility and just use the time to take rest and time off from the past couple months. Pretty sore all over and it's awesome, feel like I am finally back from the hip flexor.

Log PT AMRAP

30 minute partner AMRAP, 150# log:

10 x 4ct overheads

10 x 4ct squats

10 x 4ct situps

75 yd log flips

20 sledgehammers

3 x 15ft rope climb

1 muscle up + 10 ring dips

Score - 3 rounds + overheads, squats, situps, log flips

DL, press, short metcon

1700

(1) Deadlift 5 x 5

95#, 115#, 135#, 155#, 175#

(2) Press 5, 5, 3, 3

95#, 95#, 115#, 115#

(3) 5 rounds, done quickly

5 hang snatches, 45#

10 pullups

partner metcon

0830 PT

After a brief warm up

(1) 3 rounds, split between 2 partners:

10 tire flips

20 pullups

30 burpees

40 KBS, 12 kg

50 wall balls, 14#

60 box jumps

(2) 3 overhead carries w/ 95# log

Muscle up practice

(3) lots of mobility work

• Notes: Good day. Did a lot of new things and didn't have any issues. Also got 4 muscle ups in a row, getting consecutive ones for the first time.
• Body: Calves and quads are a little sore, and my neck is pretty achy on the left side for some reason. Pretty good other than that.

metcon

1600 PT

4 rounds for time, 16 reps at each:

500m row

back extensions

box jumps

pushups, parallettes

straight leg situps

dips, parallettes

deadlifts, 95#

DB snatches, 35#

Time - 29:16

• Notes: Back home today, did a longer workout and definitely did some new exercises, none of them were bothersome though so that's good. This one took a little longer than expected, but it felt good.
• Sleep: 6 hours.
• Nutrition: Good. Little low on calories today.
• Body: Glutes are very sore and hip flexors are a little tight. Upper body feels good.

Box squats, floor press, underwater swims

1700 PT

(1) Box squat 5 x 5

95#

3x:

15 reverse hypers

15 tall box jumps

1:00 plank

(2) DB floor press 5 x 5

45#, 50#, 60#, 65#, 65# DBs

3 x 10 bar dips:

bodyweight, 10#, 20#

(3) Pool - 6 x 25m underwater swims, 2 minutes rest in between each

• Notes: Really focused on my breathing in between the underwaters. Keeping the in/out ratio at 1:2 while relaxing and doing diaphragm breathing really improved my recovery times...my pulse was back to normal usually by 2 minutes if not before. These actually get easier the more you do; the last ones were the easiest and were hardly stressful at all.
• Sleep: 8 hours or so.
• Nutrition: Very good.
• Body: Hips a little tight and sore in general, and my hip flexors specifically were a little tight today but nothing bothersome. Feel like my upper body hasn't been sore in forever.

DL 5x5, pullups, swim intervals

1200 PT

(1) Deadlift 5 x 5

135#

3 x 10 pullups (pull, chin, pull)

bodyweight, 10#, 10#

3 x 50 calf raises

(2) Swim intervals

150m warmup

5 x 100m css - 1:57, 1:55, 1:53, 1:52, 1:50

2 x 50m freestyle - 0:46, 0:45

(3)Handstand practice, hollows

Keg stretch

• Notes: Must not have been warmed up for the swim since I was dropping time on every one. Form felt kinda sloppy - css sprints have always been a little tricky for me, timing was definitely a little off but it started to improve for sure. Handstands have just gone to shit after not practicing them in a while. It's crazy how easy come, easy go they are.
• Sleep: 6 hours.
• Nutrition: Good. Got Robb Wolf's book and am reading it now - good so far.
• Body: Hammies and glutes still sore. No upper body soreness to speak of.

Rest day

Worked on some mobility, mostly lower body.

• Sleep: Been getting plenty recently, not really an issue.
• Nutrition: Been good, cheated a little bit tonight but nothing crazy. Have some ground elk that I am going to finish up before I head home for the break.
• Body: Hamstrings, glutes, and abductors are pretty sore. I am especially tight in the lateral glute area and right up into where the hammies insert. Feels great though, haven't been sore there in a while.
• General: I have some good ideas for when I get going on a linear strength program again, sometime in the next month hopefully. Going to be mixing some ideas from CFSB, the conjugate method, as well as some of the Witchita Falls structure. Very excited to experiment.

box squats, press, 500m swim

1300 PT

(1) Box squat 5 x 5, worked on technique

45#, 65#, 95#, 95#, 95#

Press 3 x 5, worked on technique

95#, 95#, 95#

(2) 50 burpee-pullups for time, bar 1 ft. above reach

Time - 5:27

(3) Swim

500m css, w/out fins, moderate pace - 11:28

2 x 50m fresstyle sprints

(4) mob - couch stretch, overhead distraction

• Notes: Box squats were feeling really good and I feel like my form is much better than it was pre-injury. Having the bar above your reach definitely changes the game on burpee-pullups. Did 100 last year in 13 minutes or so w/ the bar within reach and this was an entirely different beast, makes the pullups much harder. Swim felt good, but I could feel how slow I was. Don't quite feel comfortable kicking all out yet, and it is probably much weaker as is. Tough to be efficient when your main engine isn't at full go. Also was just having more problems turning and clearing my nose, felt pretty retarded. I plan on spending lots of time in the pool when I get back from break so I'm sure these issues will go away.
  
• Sleep: 8.5 hours.
• Nutrition: Good.
• Body: Hamstrings and abductors/upper glutes are sore. Again, feel great in general.

Metcon, bike intervals, farmer carries

1200 PT

(1) warm up

bar MU

burg warmup x 2

(2) 3 rounds for time:

30 back extensions

30 straight legged situps

100 double unders

Time - 13:27

Foot drills and some stretches

(3) Bike intervals:

3 x 3 minutes on, 3 minutes off

(4) 3x:

200m farmer carries, 45# plates

Hip mobility drill

1 and 3 were straight arm carries, 2 was bent arm

(5) mob - wall groinage, w stretch, ballerina stretch, front rack + neck

• Notes: Another good day, I was feeling really warmed up and energetic for this one. Could have been faster on the metcon but I ran into a buddy from class and said hey for a minute or two in the middle. Bent arm farmer carries suck, I really like farmer carries and other varieties of carries in general.
• Sleep: 7.5-8 hours.
• Nutrition: Much better. Cleaned it up and I feel great as a result, go figure.
• Body: Slight soreness in my biceps, nothing else to speak of. Left elbow is a little hot, I'll ice and massage and it will be fine though.

DLs, bodyweight endurance work, 25m underwater

Wednesday was a rest day and Thursday I went skiing.

1300 PT

(1) warm up

shoulder and hip prep

(2) On the minute:

Deadlift 2-2-2-2-2-2-2-2-2-2

155#

(3) bodyweight work

3x, not for time:

30 seconds handstand hold

Max pike pushups

30 seconds ring dips hold

Max ring dips

3x:

30 seconds pullup hold

Max pullups w/ 10#

(4) pool - 4 x 25m underwater swims

• Notes: Went light on the deadlifts, but 155# is the most I have tried to do in a while. Felt really easy, but form also felt great and it was nice just to do more lifts. Didn't have much energy today and I felt it on the max reps...struggled on pretty much all of them. Pleased to see that although I haven't been running or swimming in months that I can still handle the underwater swims pretty easily. Shows that its most likely a mental exercise, as I can't imagine my lungs and aerobic capacity are very strong right now.
• Sleep: 8 hours.
• Nutrition: Definitely could use some cleaning up, yesterday wasn't great.
• Body: Quads are a little sore from skiing. Low energy levels today, most likely due to diet. Feel good now though, and need to catch up on some mobility work tonight.

WCU 1RM, box squats, swim metcon

1000 PT

(1) warm up

(2) Weighted chinup - work up to 1 RM (100#, PR)

(3) 3 x 5 box squats

45#, 65#, 95#

(4) Pool:

warm up - css, breaststroke, freestlye

10 rounds for time:

50m swim, alternate css and freestyle

20 pushups

Time - 17:38

• Notes: Great day. Got my goal of a 100# weighted pull up today, which I was trying to knock out before the new year came around. When going really heavy I like to stick with chin vs. pull grip because I feel like I can stabilize my shoulders better. The 1st half of the pull honestly went up pretty easily, but getting that last half to chin over the bar was tough. The swim metcon was really fun and tiring. Of all the strokes, breast seems to be the most sketchy on my hip flexor, I was actually able to do a pretty solid css with a decent kick, though definitely not as powerful.
• Sleep: 7.5 hours.
• Nutrition: Definitely could be better at night.
• Body: Traps and shoulders still slightly tight, and very sore in my medial delts. Feel awesome though. Treated today kind of like race day...did some focused mob pieces last night to prep for a really heavy pull up and was really pumped to set a PR. Just doing sets of 5s and 3s has shot my pullup numbers up huge amounts in the past month or two.

Deadlifts and tabatas

1400 PT

(1) warm up

burgener warm up w/ stick

(2) Deadlift 5 x 5, easy

89#, 89#, 109#, 139#, 139#

(3) Tabatas, 2:00 rest between each:

Bike

Box jumps

Supermans

Hollow rock/hold

Calf raises

Burpees

Bike

Bar muscle ups: 1, 2, 2, 2

(4) mob - shoulder extension, box squat stretch, calves

• Notes: Decided to put a little more weight on some DLs today to see how it felt and it went great, didn't have any issues. In addition, my form felt really good. It's been forever since I have deadlifted heavy and I feel like I have learned a lot about technique and theory since then. Tabatas were fine, burpees were the highlight as expected.
• Sleep: 7.5 hours.
• Nutrition: Ate a whole pizza last night. But as pizzas go, it wasn't that unhealthy. Haven't had it in forever and I was definitely craving some thin crust piled with a bunch of meat and veggies. Completely worth it. Got groceries last night and and back to normal today. Bison-stuffed peppers and some asparagus on the way tonight.
• Body: Good. Traps and the surrounding areas are a little tight and sore, as are my abs. No other issues to speak of. I am fully expecting to get a little hip flexor soreness in the next couple days as I am stepping things up, and as long as it is within reason then I don't see it as a cause for concern. It is holding up really well.

Skills, heavy press, max ring dips, "annie"

1300 PT

(1) warm up and skill work

foot drills

butterfly kip practice

bar muscle ups

HSPU

overhead squats

(2) Worked up to a heavy 1 rep Press - 120#

(3) Ring dips - max reps x 3

4-5 minutes rest in between

17, 15, 16

(4) "Annie"

50-40-30-20-10 for time:

Double unders

Situps, unanchored

Time - 7:02

(5) mob - door frame hammie stretch, overhead distraction, couch stretch

• Notes: Didn't get to a 1RM on the press, but was probably close. It doesn't seem like the heavy benching has helped my press that much which is kind of disappointing. I'm not too surprised though given that I am not able to do any heavy jerking or OHS. I think doing some weighted dips will definitely help though and I have never done them consistently. Going to work them into the plan that I will be starting soon. PR on "Annie" somehow despite not anchoring the situps? Not sure how that happened but I was nailing the DUs today. Situps still pretty weak. Struggling on butterflys as well.
• Sleep: 9 hours or so.
• Nutrition: Little bit junky last night, could be better.
• Body: Little tight in the shoulder/trap area. Everything feels great other than that. Haven't figured out what I am doing tomorrow quite yet, thinking maybe some tabatas.

Rest day

Rest day. Still taking these to make sure I don't overload the hip flexor, I still felt great today. Worked on lots of mobility pieces, one of which was a lot of hammie massage.

• Sleep: Lots. 10 hours or so.
• Nutrition: Pretty good overall.
• Body: Feel great, hardly any soreness anywhere. Everything feels pretty well rested and I am hoping to pull a good 1RM in the next three days. Also started looking at basic movement of my hip and shoulder joints. Missing lots of internal rotation in my hips and maybe a little bit of external rotation in my shoulders. External rotators are always really tight so that could be why. Gonna start focusing in on these things just to make sure my hips especially have all the range that they healthily should. Maybe these bigger pieces will help the hip flexor issue fall into place, and at the least they will help prevent issues down the road.

WCU 5x3, press, metcon, swim

1300 PT

(1) warm up

2x20 squats

shoulder socket mob

(2) Weighted chinups 5 x 3

35#, 50#, 60#, 70#, 80#

Press 1 x 11, 75#

(3) 3 rounds for time:

21 deadlifts, 85#

21 straight legged situps

21 pullups

Time - 8:37*

(4) Swim

200m easy

3 x 25m underwater

150m easy

• Notes: Really big day. PR on the 3 rep chinup, I think I might be able to pull a 90# for 1 rep now. Also the metcon was the closest I have come to a real CF workout in forever, 85# felt light obviously but more importantly it didn't aggravate anything. Hopped in the pool just to see how it would be feel...good, but my hips felt very closed and lacking some motion especially when I would dolphin kick. Probably because I haven't used them dynamically in forever.
• Sleep: 8.5 hours.
• Nutrition: Much better, cleaned up.
• Body: Sore in a lot of weird places in my upper body today, places that are hard to describe. Areas in the shoulder capsule as well as deep in my lats (maybe subscap?), but shoulders in general felt good and sore. Going to work on more capsular mobs today.

AMRAPs, double unders and rings

1100 PT

(1) warm up

burgener warm up x 2

elbow and calf massage

(2) AMRAP in 10 minutes:

10 ring pushups

20 double unders

Score - 11 rounds + 3 pushups

5:00 rest

AMRAP in 10 minutes:

10 ring rows

20 double unders

Score - 7 rounds + 10 ring rows, 8 double unders

10:00 rest

(3) Bike - tabata intervals @ gear 10

20:10 x 8

(4) mob - shoulder prime movers

• Notes: Ring pushups really burned out my arms for the ring rows. I really like doing pushups on the rings and need to do them more; when I get serious about trying to improve my pushup numbers rings would be a good place to spend some time.
• Sleep: 7 hours.
• Nutrition: Pretty good, still need to cut out some junk at night.
• Body: Calves, upper hammies, and pushers are sore. No complaints though, and my elbow felt perfectly fine today as I had a feeling it would. Need to do some hip mobility later today.

BP 5x3, pullups, metcon

1400 PT

(1) warm up

box squat 2 x 5, 45#

back squat 2 x 5, 45#

pec minor massage

(2) Bench press 5 x 3

135#, 155#, 165#, 175#, 185#

1 x 15 strict pullups

5 minutes break

(3) 21-15-9 for time:

Box jumps, step down

Bar dips

Burpees

Back extensions

time - 9:01

(4) mob - worked on and around the scapulae

• Notes: Wow. To say that I have forgotten what a metcon feels like is an understatement...got a really good lung burn from this one. I think because most of my recent metcons have been limited to upper body I just haven't gotten the same effect. 185# is definitely a PR for 3 rep, I think my recorded max from last spring was 190#. I am still not quite where I want to be as far as my form being nailed down, and some of my reps felt a little unbalanced/inconsistent, probably due to my lack of benching in general. Would like to work that out before trying for a 1RM. I liked the scapula mob, especially getting the neck stretched out.
• Sleep: 8 hours.
• Nutrition: Felt a few effects of some junk last night today, but nothing too bad.
• Body: Calves are extremely sore. I also had some upper glute soreness today out of nowhere. Hip flexor felt great throughout everything, very pleased. Right elbow got a little hot at the end of the metcon right after the dips, threw some ice on it when I got home and will massage tonight.