Training Day 2

A1. Supinated Pull Ups @ 30X1- 5x5; rest 30 sec
(Yes. Got difficult last 3 rounds. I feel super weak now.)

A2. Ring Dips @ 33X1- 5x5; Rest 30 sec
(Yes. No weight added. Again, I'm weak.)

A3. Single Leg Good Morning- 5x6/leg; Rest 2 min
(Hard to balance. Still stretches a lot.)

B. Side Plank on Hand- 3x45sec per hand
(Not too difficult. Got a little shaky last two)

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10 min Row @ Z1
(Felt fine. I went more Z2. Rowed 2069m)

Training Day 1

First day of this long journey. Here we go.

Hip Opening Drills- were fine. No pain other than the normal stretch pain from being super tight.

Hip CARs- Hips moved pretty fluidly through the ROM.

Cat Cow- First two times of each were a little painful, but then the pain went away.

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4 Sets
12 Unweighted Goodmornings
2:00 Bike at Z2
Rest 30 seconds
(Good mornings were a little painful the first two sets. Then the pain let up)

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10 Airsquats
2:00 Bike at Z2
Rest 3 min
(Felt great. Squatting was easy this time. Got full range pain free.)

Feb24

4 Sets @ 97%
10 Squat Cleans (95)
10 Bar Facing Burpees
5 Squat Cleand (115)
5 Burpee Box Jumps (24)
10 Cal Row
Rest 7 min
(2:22-2:43--the Burpees were what slowed me down. I was dying. Felt weak and tired all day.)

Feb23

Single Arm Active Hang- 3x10 seconds/arm
(Left arm was fine. Right arm hurt a little.)

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16 min EMOM
1st- 3 Power Cleans (185)
2nd- 5 Unbroken MU
(155 on PC. It hurts to pull too heavy still. MU were fine until round 6.)

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3 Rounds For Time
10 Snatches (135)
15 Box Jumps (30")
(6:34--took my time on the snatches. Rebounded all box jumps.)

Feb 22

A1. Front Squat- 5x3; Rest 30 seconds
(205--I will only be doing moderate weight until my back is strong again.)

A2. Archer Pull-ups- 5x3/arm; Rest 2 minutes
(Yes. Not perfect--can't keep the one arm extended through the entire movement)

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3 Rounds @ High Effort
12 STO (135)
25 Cal Row (1100+)
Rest 2 minutes
(Yes. Shoulder to overhead were unbroken. Row wasn't too hard to maintain)

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3 Sets @ High Effort
12 Power Snatches (75)
2 min bike @ Same Perceived effort as row
Rest 2 min
(Yes. Bike kills me)

Feb 19

A. Thruster-- build to moderate single

(185)

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7 min Aerobic Warmup

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3 Rounds 

2 Power Cleans (165)

4 TTB

6 Wallballs

Rest 2-3 min

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20 minute AMRAP

5 Power Cleans (165)

10 TTB

15 WB

(8+17--All Wallballs unbroken)

Testing Day 2

A1. Single Leg Barbell RDL- 3x7/leg
(115--left leg is either tighter, weaker, or both. It hurt a little and wasn't as sturdy.)

A2. Chinese Row- 3x10/arm
(40--will do heavier next time.)

B. Bear Crawl- 4x40sec
(Hamstrings were pretty tight. Stayed as straight-legged as I could)

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Jackie
(5:59)