AM
3 Rounds For Time @~85% effort
14 cal Row
8 BJ SD (24")
11 CTB Pullups
14 cal Row
10 WB (20#)
11 CTB Pullups
+
(Rest upto 10:00)
+
3 Rounds For Time @~85% effort
14 cal Row
8 BJ SD (24")
11 TTB
14 cal Row
10 WB (20#)
11 TTB

Think this was 11:08 and 11:38 - TTB were just a litte slower. Overall, this was way tougher than expected! Did everything unbroken.

PM
30:00 Running Clock:
200m Run @~75% effort
Rest 45 Seconds b/w sets
*Note total Rds accumulated here. 
+
10-20 Min easy aerobic cooldown followed by......

Did exactly 16 rounds of 1:05-1:06 on and :45 off. Tbh I dont know exactly if it was 200m or a little more, was just in front of my home and super easy to run out and back.

A. Foam-roll / Lax ball upper back & lats - 5-10min
B1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
B2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C1. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed
C2. Side Lying Shoulder Windmills; 4-6 slow controlled rotations/ arm, rest as needed x2 sets
D. Hips; pick your favorite hip opener and get some touches here. Some recommendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills 
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)


AM
A. Clean (any style); 1:00 to accumulate very high quality singles @105-110kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets 
+
4-5 Sets:
500m Row @~70% effort (cruise pace)
10m FRWL out and back (95#)
10 S.HSPU
24 cal C2 Bike
Rest 3:00 b/w Sets

Clean: 5/6/5 - that early armbend made this way easier in second round. 110kg
4 Sets - Row @2:00, Lunges felt good and fast! HSPU unbroken but felt hard, Bike around 1400-1500/Cal per hour - around 4:30 to 4:40 per set.

PM
A. Dual KB Front Rack Walk; 40m UB w/ mod smooth load x2-3 sets, rest as needed
B. Myo Rep Neutral Grip Pushup on DB @2020 tempo w/ full protraction at top + light band (Perform a max UB continuous set which should end 2-3 reps shy of failure -judged by when speed of rep slowly noticeably. Once that is achieved stop and rest for 20 seconds, then hit 4-5 reps, rest 20s and hit another 4-5 reps until you've completed 3-5 additional sets of 4-5 reps. If at any point you cannot complete 4-5 reps on the "Myo-Sets" then cut it there)
C. Natural Knee Extension; 4-6 full ROM reps (use band assistance) x2-3 sets, rest as needed
D. Nordic Hamstring Curl @21x1; AMRAP(-2 to -3) x2-3 sets, rest as needed

A. Just one KB was a little easy. Added two sets of SB Carries.
B. 14 Reps with band, then I think 7 additional sets of 4 Reps.
C. Knee felt stiff and way better afterwards!
D. 2 Sets, this used to feel stronger and needs to get better again!

AM
A. PS. HPS; 1.1 x3-5 sets, rest as needed (80-85kg across. What was quality like here?)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (115-117.5kg - end the set if power visibly drops off)
+
Brute Muscle Up Program:
C. Hollow Pull MU (swinging strict MU) - https://www.youtube.com/watch?v=qeXBfb4Ojpg&feature=youtu.be
-Points of performance: Accumulate 10–15 attempts in singles and doubles. Take plenty of rest. For quality, not fatigue.it.

D. Arch hang to no-press-out hollow-pull muscle-up drill - https://www.youtube.com/watch?v=Tjib_BJt4GE&feature=youtu.be
-2-3 reps x3-5 sets
-Points of performance: This drill emphasizes the fact that the hollow-pull technique is like a strict muscle-up but adds a velocity to your legs to help the upward motion. We aren’t interested in fatigue here, so no press-out.
-After the arch, drive your feet forward fast and hard into a deep hollow. This will give your legs a velocity immediately upward, as the legs rise and you pull your thumbs to your armpits so your upper body will rise with your feet. Don’t bend your knees and don’t arch. Coordinate a fast, straight leg swing into the hollow with the pull and feel the magic.


E. Alternating hollow-position swinging pull-up to no-press-out muscle-up - https://www.youtube.com/watch?v=_vKisxo5KyA&feature=youtu.be
-2-3 reps x3-5 sets
-Points of performance: Same as above but we are adding a little velocity here. Keep good swing form and emphasize the feet scooping into the hollow on the pull-up and the muscle-up. Again, no press-out here (you can add a few if you really want) because we are interested in form, not fatigue.
+
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale 

A. 5 Sets: 80, 4x85. Quality of Power is good, from hang is just shitty. OVHD pos. felt god.
B. 117,5kg felt solid today
C. Did D before by mistake and felt weird. Stopped, did C (Only singles) and after that D felt amazing! Although those drills both are with false grip, they really seem to help to make it click!
D. only 2 reps per set, keeping false grip here is hard for a heavy guy like me
E. I think this was too much false grip for that day. both hands are ripped at my palm right now. maybe C and D and then some regular beat swings or a pull back drill?
+
That breathing drills help a ton!


PM
2:00 AMRAP @~70% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x3-5 Sets
+
For Time:
1k Skierg
25 Thruster (95#)
30 BFB
25 WB (20#)
2k C2 Bike

I really need to start to log my times ASAP cause otherwise I just forget about them. That workout felt amazing though. Really hard but really good. Like I wrote, that breathing helps man! Ski started at 2:00 and built, Thrusters unbroken BFB felt fast, WBs unbroken, C2 @ 1:45 and built to 1:40 - yeah!

EST Prep:
1. Diaphragm Smash - 
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
15 cal AB @225 watts
Rest 1 Min
15 cal AB @275 watts
Rest 1 Min
15 cal AB @325 watts
Rest 1 Min
...cont until you hit an ~8.5 RPE interval. Then rest 3-5 Minutes and hit 10-15 sets by feel w/ 1 min rest at your finishing pace from the ramping portion. This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it""

+
10-20 Min easy aerobic cooldown followed by optional accessory work....

Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

Bike up to 575, then 11 more sets. Felt hard, but good.

Then I overdid it a little on the belt squat machine I think. Legs felt a little heavy on Friday..
3x 8 @ 60kg/Side + some GHD Hip Extensions and Some GHDSU. Core is still sore as I am wriiting this on Saturday although I only did 3x 25 @ RPE 7-8.

AM
A. Clean; build to a 127.5-142.5kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @117.5-122.5kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-180kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 142.5 and hit AMRAP(-2) w/ smooth reps x1-2 sets, rest as needed b/w all sets 
C. WPU; 3-5 reps (bar touches below collar bones) @20kg, rest to recovery x2-3 sets (goal is >9/14 reps across 2 or 3 sets respectively)
+
10:00-15:00 ATW:
10 cal Row
10 Alt Step Ups (24")
10 cal Skierg
15 cal C2 Bike
*Focus on breathing, efficiency, and transitions. Move from one station to the next at a steady pace. This should feel like a 275-300 watt assault bike where you're just cruising along steadily. If you have any sensation of getting 'pumped' or 'burning' in the muscles rest for 30-60 seconds, then continue at a lower output 

Clean up to 140kg (not happy with mob. today, should have opened up front rack more)
+ 3x1.1.1 @ 120kg 
BS up to 170kg
then 8/6 at 142,5 legs were shot at this point
PLU 4/5/4 - also felt hard today.

15 Min ATW @1200 Cal/h - felt good.

PM
Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
10 Sets @~80% effort
5 CTB Pullups
12 cal C2 Bike
25 DU's
8 Bar Facing Burpee
10 cal Skierg
5 K.HSPU 
Rest 2:00 b/w sets
*Hit every other set in reverse order. Note time each set

Did this with a friend as I go, you go and always took around 2:20 per round (she as well) so pause was sightly longer. Fun session, fast movement. Ski and bike around 1400-1500 Cal/h.

EST Prep:
1. Diaphragm Smash - 
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
8-12x Row @1:30-1:32 x2
First Set 10, second set 8 - RPE around 8-9. Was harder to pull than to breathe. Just got again so many bad news and did not feel like killing myself.

+
10-20 Min easy aerobic cooldown followed by optional accessory work....

Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements 
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)

Was at home so did the following:

Terminal Knee Extension 3x15/Leg
Box Hamstring Curls
Weighted Wall Sit 30kg for :45 into :45 unweighted (nice one!)
Some hanging Leg Raises which felt good. 

This was a smarter session than last time!


AM
A. PS; 1:00 to accumulate very high quality singles @90kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets 
B. BB Front Rack Step Up; 6-8 reps/ side alternating ea/ rep x2-4 sets, rest as needed (>40kg. 24" box)
C. Banded Pushup on DB's (neutral grip); AMRAP(-2) w/ moderate band tension x3-4 sets, rest as needed (loop a band over each hand then over your back so the accommodating resistance makes it more difficult as you press up. Make sure to get full protraction at the top)
D. DB Pull Over @controlled tempo; 8-10 light-mod reps x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion. 15kg)
+
Every 90 seconds 
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 5 seconds/500m until you hit 1:30/1k. Note RPE on that final set from 1-10

A: 4/4/4 felt weak today - legs were tired.
B: 45kg 2x12 Total Steps - this killed me
C: Did some strict dips cause had the chance today. unweighted, total 55 Reps (will count total reps from now on)
D- done - helps!

+ PM: did AAB cause we were in a Box - total 9 Rounds flat. Was rough but happy!

PM
For Time:
*1:00 on/ 1:00 off 
For Time:
50 cal Skierg
50 Wall Ball (20#)
50 Bar Facing Burpee
50 Thruster (empty bar)
50 cal C2 Bike

Notes:
-The goal for this broken-chipper style workout as to move through this at a steady pace accumulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example

A. PC. HPC. Jerk; 1 Complex of 1+1+2 @100--110kg performed every 1:30-3:00 x4-6 sets (all complexes should be a B or higher on an A-F quality scale. Note load/ RPE for each set, as well as how much total time this takes. Follow up from last time - for some longer limbed lifters a little arm bend is needed. While it may not be considered 'optimal technique' that body type needs to make modifications to be able to hit some of the key positions in the lift, which requires some compromise)
B. Clean Grip RDL @21x1; 8-10 x2-4, rest as needed (Once your hips stop moving backward you've reached your functional ROM. If that occurs then stop there, then reverse the load under control. 110-112.5kg)
+
8 Sets:
12 cal Row
10 Wall Ball (20#)
10 Burpee (jump and touch pullup bar at top)
4 Ring Muscle ups
Rest 2 Minutes b/w Sets
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed

Complex @100kg cause still feeling weak. I don't know why cause I am eating more actually. 
RDL @ 110kg for 3x8 Reps, hammies were sore the next day for sure.
+
8 Sets around 2:20 to 2:30 - RMU felt better, but was not able to transfer the skils from the RMU skill session, still leading with hips, not feet. This workout was rough!

A. Push Press; 2-3 reps @100-105kg every 2:00 for 8:00-12:00 
B1. Banded Landmine Press; 10-14 reps @15kg + black band x2-3 sets, rest as needed (Goal is >10 reps on top set)
B2. Chest Supported Row machine @21x1; 8-12 reps x2-3 sets, rest as needed (your choice of machine)
+
:30 AB @~80-85% effort
:30 AB @150-200 watts
x repeat upto 20 sets 
+
10-20 Min Easy AB, then...

C. McGill Curl-up - 3 x 10sec hold / 5sec Rest + 2 x 10sec hold / 5 sec rest +12 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
D. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w 
E. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
F. Lying Leg Curl @2111; AMRAP(-2) @55kg x3-4 sets, rest as needed
G. Passive Bar Hangs; :30-:60 x2 sets, rest as needed

PP 105kg x5 total sets of each 3 Reps. Felt good.
B1+B2 skipped this time - murph prep felt good! 
Accessories done. Hamstring Curls 10-8-8 Reps at 60kg

Back!

EST Prep: 1. Diaphragm Smash - 2. Positional Breathing on Row 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets + 150m Row @1:30-1:32/500m (get to speed as quickly as possible, then coast in for the remainder) Rest 45 seconds x10-12 Sets (Rest 2-3 Minutes) x2 Series *Note cumulative RPE for each series + 10-20:00 C2 Bike @low effort/ low HR, then.... 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor

10 Sets, then 12 Sets. RPE in first was around 9-9.5 so cut it there. Second set felt way easier.

AM
A. PS. HPS; 1.1 x3-5 sets, rest as needed (mod-smooth. Just greasing the groove a bit and getting back into the switch of things this week)
B. BB Front Rack Step Up; 6-8 moderate-smooth reps/ side alternating ea/ rep x2-4 sets, rest as needed
*Pick one: Ca or Cb
Ca. Dead Stop CGBP off pins (~2" off chest); 1.1.1.1.1 x3, rest 10-20 sec/ as needed (moderate effort)
Cb. CGBP @32x1; 3-4 reps x3 sets, rest as needed (control it down, pause with tension ~1" off the chest, then reverse the load under control and explode up. Moderate effort)
D. DB Pull Over @controlled tempo; 8-10 light-mod reps x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion)
+
Every 90 seconds 
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8-8.5/10 RPE

PM
For Time:
*1:00 on/ 1:00 off 
60 cal Skierg
50 K.HSPU
40 Wall Ball (20#)
30 BBJO (24")
2k C2 Bike

Notes:
-The goal for this broken-chipper style workout as to move through this at a steady pace accuulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure the quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example

Snatch up to 80kg - felt okay!

Step Ups: 40kg x 16 total steps at 24 inch. man, this is horrible.

DB Pull-Overs at 15kg with long pause are quite challenging! 8, 8, 6 Reps

Did not do pressing today.

+ Bike up to 1:35, 1:30 would have been above 8.5 

PM: Ski and Bike around 1500 Cals, Kipping HSPU felt smooth, wall balls unbroken (with a 1 min break in between obviously), BBJO felt hard.

Overall, more shoulders and tricep than legs here. We can/ should do that 50 Ski 50 WBS 50 BFB 50 empty bar thruster 50 Cal Bike (was it 50 cals?) workout I misseD!

. PC/ Clean; choose your own adventure based on feel for the day - you can work on some 1-3's as clusters @75-80% 1RM, complexes, some techincal work/ positional work, OTM work at lower %'s, etc. Let me know what you end up doing today. 
B. Clean Grip RDL @21x1; 8-10 x2-4, rest as needed (Once your hips stop moving backward you've reached your functional ROM. If that occurs then stop there, then reverse the load under control. I'd like to see what this looks like on video if possible)
+
For Time @~85% effort
10 Alt DB Sn (50#) 
10 CTB Pullup
10 C2 Bike
(Rest 1 Minute, then....)
10m FRWL out and back (95#)
10 TTB
10 C2 Bike
(Rest 1 Minute, then....)
100 DU's For Time
Rest upto 5 Minutes
x3-5 Sets
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed

Did climbing Sets of 3 Hang Power Cleans with dropping the bar in between reps. Up to 110kg, but the hang needs some work!

Clean Grip RDL at same weight, I was sore for days man. 8 Reps, 3 Sets

+

4 Sets of that conditioning, DU always below 1 min, was harder than expected!

A. Push Press; 2-3 mod-smooth reps (~75% effort) every 2:00 for 8:00-12:00 
B1. Banded Landmine Press; 10-14 reps @15kg + 2x red bands x2-3 sets, rest as needed
B2. Chest Supported BB Row; AMRAP(-2) @75kg x2-3 sets, rest as needed
+
20:00 AMRAP:
200m AAB @~80% effort
Rest 20-30 seconds
10 Burpee to 6" touch @mod-smooth cycle speed
Rest 20-30 seconds
*Note total Rds completed 
+
10-20 Min Easy AB, then...

C. McGill Curl-up - 3 x 10sec hold / 5sec Rest + 2 x 10sec hold / 5 sec rest +12 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
D. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w 
E. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
F. Lying Leg Curl @2111; 10-12 x3-4 sets, rest as needed

PP: 100kg x3 Reps for 10 Min.

Landmine Press for 10/9 Reps at Mens bar + 15kg + black band. We are not allowed to use bands in that gym right now (hygiene) so I took the only one that was there.

Same for Benches with a weird set-up - had to use a similar machine.

20AMRAP: 10 Rounds flat, did 0,2 Miles.

+ Accessries done, Leg Curls at 55kg x4 Sets (11-11-11-10)

AM
A. Snatch; quickly build to 95-105kg single; rest as needed 
B. Hang Snatch; 6-10 singles @87.5-92.5kg for quality; rest as needed (don't rush these - just drilled technique and making sure quality stays tight)
*Add 2 sets of light DB Pullover superset w/ the posterior shoulder stretch prior to the FS - lets see how that feels today and then report back 
C. Front Squat; 3 reps x6 sets, rest 90-120 sec (Start moderate and build in load so you're at your top weight ~8-8.5 RPE on set 3 or 4, then on the final sets drop the load by 10-15% on each subsequent set so you're pyramiding down in load)
D1. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 x3-4, rest as needed (15kg - note reps/ RPE each set)
D2. Ring Dip Isos; 1 strict rep, then on the second rep lower down and pause in the bottom w/ tension for ~15-20 sec, then press up and pause at the top w/ depression and slight external rotation for ~15-20 sec; rest as needed x3-4sets of that (can add light load here)

PM
EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
3. Breath light exercise: same as previous weeks 
+
*Put Row on slight incline here w/ front ends on 25# bumper plate
300m Row @1:35/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
x repeat upto 12 sets 
*Note time/ avg pace/ RPE for each set
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed

Snatch: 100kg - missed before, then felt super easy. Just a routine thing.

Hang Snatch: missed 90kg first, then it felt super easy. Also more a technique/efficiency question I think

Pull-Overs help a lot!

FS: 60 - 100 - 110- 125 - 110 - 110 - these feel way better with good FR mobility...

Oh man I misread the RPU.. could you write sets/reps behind the numbers? Did 4x5 Reps and cut it there cause I barely made it and thoght I had to get 5 or 6 Reps.

Dips feel better!

Rowing:
7 Sets. RPE actually decreases during the row. Rest feels like 11/10 of a pain level. Horrible. 

Workout Log: Alex Hüsgen Start Date: 2020-04-24 End Date: 2020-05-08

Friday April 24, 2020
Status: completed


A) Ankle Routine : 1x :30-:60 Posterior Banded Ankle Distraction/Side into 15 Single Leg Calf Raises on Slant Board/Side

I want to commit doing this every single day to improve my ankle mobility.
B) Clean Warm-Up: 2x Posterior Shoulder Stretch x 30s


1x 20 empty bar RDL
1x 20 Front Rack Opener
1x 20 alt. Cossack Squats
+
1x @ empty bar or 30kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean
+
1x @ 40kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean

C) Training: A. Clean; build to a 127.5-140kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @115-120kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-177.5kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 137.5kg and hit AMRAP(-2) w/ smooth reps x2 sets, rest as needed b/w all sets
C. WPU; 3-5 reps (bar touches below collar bones) @20kg, rest to recovery x2-3 sets (goal is >9/14 reps across 2 or 3 sets respectivley)
+
10:00-15:00 ATW:
10 cal Row
10 Alt Step Ups (24")
10 cal Skierg
15 cal C2 Bike
*Focus on breathing, efficiency, and transitions. Move from one station to the next at a steady pace. This should feel like a 275-300 watt assault bike where you're just cruisning along steadily. If you have any sensation of getting 'pumped' or 'burning' in the muscles rest for 30-60 seconds, then continue at a lower output

   140kg - felt solid! No belt

Back Squat 177,5 - felt solid as well! AMRAPs at 137,5 15 and 13 Reps+ ATW

-----

Friday April 24, 2020
Title: PM
Status: completed


A) Conditioning : Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
4 Sets:
20 Wall Ball (20#)
20 Burpee (jump and touch pullup bar at top)
8 Ring Muscle ups
Rest 4 Minutes b/w Sets
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed

   Wrote you in the mail. this as not too pleasant. I am too heavy and will lose some weight!

RMU of 8 in 2-3 Sets with loooong breaks.

-----

Saturday April 25, 2020
Status: completed

Warmup: Warm-Up: (AM)
5 Min Barefoot Jump Rope
1 Min Ankle Floss/Side (Mobilization)
20 Toe Kneeling to Squat
1-2 Min Goblet Squat Hold



A) Training:
AM
EST Prep:
1. Diaphragm Smash -
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
+
(Running time on 30 minute clock)
As many rounds of.....
20 Second Row @1:30-1:32/500m (get upto speed as fast as possible, then cruise at that pace until :20 hits)
Rest 1 Minute b/w sets
*Terminate workout once you can no longer hit the rx'ed wattage, you compensate biomechanically, HR doesn't get back to baselien during rest, or respiration cannot get back to baseline during rest. For remaining time C2 Bike at a LOW intensity. Do not be 'tough' here. See email for notes of feedback

Follow the session up w/ the following:
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.


   30 Mins - felt pretty easy. (just a little boring)

-----

Saturday April 25, 2020
Title: PM
Status: missed

Warmup: Warm-Up: 2k Ski


A) Gymnastics : A. Handstand Bodyline/ balance drill; 2-4 alt reps x2-3 sets, rest as needed (https://youtu.be/2t7hlHlT-n4)
B. Pike HS Lift and Shift; accumulate 20 total reps (10/side - https://youtu.be/stT7wcUTKxQ)
C. Negative Press to HS tap drill - feel it out and report back (https://youtu.be/pp7o2byheu0)
D. Tuck L-Sit; AMRAP (-2 to 3 sec) x2-3 sets resting to complete recovery b/w
E. Pike Pulse'; 6-10 reps w/ controlled eccenttric, rest as needed x2-3 sets through (position hands as far back as you need to scale the difficulty back)
   Did not do this.

-----

Sunday April 26, 2020
Status: completed

Warmup: EMOM x 12mins:
1st – 5 Broad Jumps (jump for distance each rep and pause a moment between each jump)
2nd – 12 Banded Russian Kettlebell Swings (light load and light banded)
3rd – 6-8 Tuck Ups to V-Up Complex


A) Training: AM
A. PS; 1:00 to accumulate very high quality singles @90kg (do not sacrifice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets (Goal is 12 reps or greater w/ high quality)
B. Modified Snatch Deadlift (grip between conventional and snatch position); 3-4 x3-5, rest 2-3 minutes (note RPE each set. 167.5-170kg)
*Pick one: Ca or Cb (Bith are optional - if pec is tender then skip it)
Ca. Floor Press @21x1; 6-8 x3 sets; rest 2-3m (Moderate effort)
Cb. Book Pushup @21x1; AMRAP(-3) x2-3 sets, rest as needed (Stack ~4" of books for each hand to rest on and do the pushup in the middle to get a full ROM here. Pause for 1 se in the bottom w/ tension, then 1 sec at the top w/ full protraction)
D. Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed (https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&)
+
5 Rounds for Time:
*Working in 1:00 on/ 1:00 off windows
8 DB FS (50/arm)
7 K.HSPU
12 cal Skierg
7 Burpee Alt Step ups (24" - 1 burpee + 2 alt steps ups = 1 rep)
14 cal C2 Bike
(Rest 2-3 Minutes)
+
4 Rounds for Time:
*Working in 1:00 on/ :45 off windows
8 DB FS (50/arm)
7 K.HSPU
12 cal Skierg
7 Burpee Alt Step ups (24"" - 1 burpee + 2 alt steps ups = 1 rep)
14 cal C2 Bike
(Rest 2-3 Minutes)
+
3 Rounds for Time:
*Working in 1:00 on/ :30 off windows
8 DB FS (50/arm)
7 K.HSPU
12 cal Skierg
7 Burpee Alt Step ups (24"" - 1 burpee + 2 alt steps ups = 1 rep)
14 cal C2 Bike

Notes:
-For all workouts the goal is to focus on movement quality, breathing, and transitions. Move from one station to the next at a steady pace.
-Pick up the effort a bit here this week so it's closer to a steady clip at ~350-375 watts on the assault bike with moderate respiiration)

   PS: 5/5/4 - happy with that form today!
Snatch DL 170kg - 3 Sets of 5 Reps 170kg 
C: Did some Floor Presses with a sandbag. Thats a great substitute! Will count reps next time.
+
Only did the 5 + 4 rounds because of time. Did not realize how long this will take (5 rounds take around 32 mins alone)

-----

Sunday April 26, 2020
Title: PM
Status: completed


A) Conditioning : PM (Optional)
Tempo Workout
100 cal Skierg @increasing effort every 20 cals - ~50/ 60/ 70/ 80/ 90% effort
(Rest 3-5 Minutes)
100 cal C2 Bike @increasing effort every 20 cals - ~50/ 60/ 70/ 80/ 90% effort
(Rest 3-5 Minutes)
100 cal Row @increasing effort every 20 cals - ~50/ 60/ 70/ 80/ 90% effort

   Around: 800-1000-1200-1400-1600 Man that finish always felt pretty rough...

-----

Monday April 27, 2020
REST DAY
Status: completed



-----

Tuesday April 28, 2020
Status: completed

Warmup: 3 Rounds Not for Time:
Assault Bike 90 seconds @ moderater Pace
9 Rower Pike Ups - langsam und kontrolliert
6 Single Arm Ring Row/Arm
6 Single Arm KB Front-Rack Reverse Lunge/Bein @ 20X1 tempo



A) Training: A. Clean Pull; 1.1 x2-3, rest ~2 minutes (140-150kg. Think of these as a primer for Pt 'B')
B. Clean; 1.1.1.1 x3-4, rest 20s/ ~2 minutes (>125-132.5kg across - these should be challenging, but keeping form on point and leaving room for growth in future weeks)
+
2-3 Sets:
10-14 Banded Landmine Press/ arm (same bands as last time +>15kg)
8-10 Front Rack Step Up/ side (mod-smooth)
AMRAP(-2) BB Row @72.5kg
8-10 SL Landmine RDL @2111 tempo (mod-smooth)
*Rest as needed b/w movements to ensure quality is high
+
Inclined C2 Row (front end of rower on 45# plates):
20:00 AMRAP:
200m Row @~82.5-85% effort
Rest 30 seconds b/w sets
*Note total meters accumulated here. Goal is >3,659m

 Pulls at 150 - not that happy today.
125-125-130 - Cleans felt heavy today.
Press at 15kg + two red bands cause my GF killed the black one - 11/10 Reps at that Set-Up
FR Step Up at 50kg for 16 Total Reps
BB Row 14/13 Reps 
RDL 15+20 plates + bar 10 Reps per Set. Felt good.

Row: tbh I lost my score. I think I might have gotten half a round more than last time. But this felt harder than usual. So I beat 3,659m

-----

Wednesday April 29, 2020
Status: completed

Warmup: External Oblique Opener 3x 15 Breaths
+
Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
75 Bar Facing Burpees
4k C2 Bike


A) AM: Run Warmup Series - https://www.youtube.com/watch?v=WIiWBJh03ow
+
1 Mile Run Time Trial
+
10-20 Minute easy cyclical cooldowmn (your choice of modality), followed by diaphragmatic breathing and self directed movement/ mobility as needed
   Did 6:00 Row for Cals here:

147 Cals which equals a 1:40 pace. Not glorious but improvement!

-----

Wednesday April 29, 2020
Title: PM
Status: completed

Warmup: 3 Sets:
2 Turkish Get Ups R
4 Single Arm KB Press R
2 Turkish Get Ups L
4 Single Arm KB Press L
Rest 15sec
6 Sumo Inchworms
Rest 15sec
6 Cross Body Single Leg RDL/Bein @ 30X0
rest 90sec


A) Training: PM (Optional)
If you need to warmup your front rack position i'd do the following two drills before Pt A.
-Banded Front Rack Opener; 5-6/side x2, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
-High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
+
A. Jerk (any style); 1-2 reps done as clusters every 90 seconds x6 sets (102.5, 112.5, 117.5, 122.5, 117.5, 112.5kg - give yourself a letter grade from A-F on each. A would be great execution, F would be very poor execution)
B. Ring Dip Isos; 1 strict rep, then on the second rep lower down and pause in the bottom w/ tension for ~15-20 sec, then press up and pause at the top w/ depression and slight external rotation for ~15-20 sec; rest to recovery x2-4sets of that (can add light load here)
+
Every 2:00 for 10:00-20:00
1st - 8 UB CTB Pullups + 30 DU's + 12 cal Bike @~75% effort
2nd - 4-6 Sandbag Squats (150#) + 6-10 Neutral Grip Pushup on DB @2020 tempo
+
A. Foam-roll / Release lower-body / hips - 5-10 min (add some banded ankle distraction work here as wel)
B. KB Tibialis Raise; 15-20 x2/leg, rest as needd (Do these w/ one leg at a time sitting on a bench and hugging your knee to the chest - https://www.instagram.com/p/Bs_aAIOhYo-/)
C. Standing Single Leg Calf Raise on slant board; 10-15 reps x2-3/side, rest as needed (aim to create as much extension at the top as possible, then control the eccentric while using the tibialis to pull you into a deeper ROM)
   A) Jerks all around A-B felt pretty solid and Front Rack is improving
B) 4 Ring Dip Isos - great one!
Every 2:00 x20 Mins + Felt good!
+
Accessories

-----

Thursday April 30, 2020
Title: Recovery WOD - optional
Status: missed

Warmup: Absolviere dieses Workout an einem Rest-Day, anstelle eines anderen Traning-Pieces, wenn du dich nicht gut oder fit fühlst oder einfach zusätzlich nach Lust und Laune. Dabei gilt: Es sollte NICHT hart sein. Wir belasten hier Muskeln und "Richtungen" bzw. Bewegungen, die sonst ggf. zu wenig Aufmerksamkeit erhalten. Move "for quality", not for time ist das Credo!


A1) Recovery WOD: EMOM15:
1) 20 Groiners
2) 18 Bird Dogs
3) 10 Push-Up T

Hollow Hold the Remainder of Time. Skaliere diesen bitten angemessen!
A2) Groiner:
A3) Bird-Dog:
A4) Push Up T    :

-----

Friday May  1, 2020
Title: AM
Status: completed

Warmup: 4 Rounds Continuous – Not for Time:
Assault Bike 60sec Easy (jede Runde etwas schneller als die vorherige)
10m Goblet Lateral Band Walks/side (Band um die Knie)
(alle 5m absolviere 3 Goblet Squats – 12 total Squats wenn beide Richtungen absolviert sind)
6-8 Single Arm Dumbbell Cuban Press/arm



A) Training: A. Snatch; quickly build to 97.5-110kg single; rest as needed (no ego lifting - if the low end of this is tough, then shut it down there - We don't push load to improve, we push it because improvements have been made. These will trend upward over time if we can get movement consistent)
B. Hang Snatch; 6-10 singles @87.5-92.5kg for quality; rest as needed (don't rush these)
*Add 2 sets of light DB Pullover super setted w/ the posterior shoulder stretch prior to the FS - lets see how that feels today and then report back
C. FS; 2-6 reps @125 /130/ 135 /130 /125kg, rest ~3:00 (push for an ~8.5 RPE each set)
D. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 x4-5, rest as needed (12.5-15kgkg - aim to take alteast 1 set at >12.6kg)
+
Power Lung:
3-5 breaths seated upright at the edge of a chair (tall spine)
3-5 breaths in a half kneeling stance (right foot planted)
3-5 breaths in a half kneeling stance (left foot planted)
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale

   Snatch: 105kg - sat under 110 twice and that felt super easy - I just catch it a little too far forward
B) this is just not my exercise. But helps to drill technique. 10 Reps at 90kg
DB PullOvers help a TON! Makes me finally feel stable on a FS since not all the weight sits on my collarbones.
C) 5/4/4/4/4 - felt strong! (third rep always felt heavy but was still pretty - didnt want to push it too hard - I think those heavvy Squats cause my low back pain together with the emotional stress I had due to a pretty bad message the night before.
D) 5x5 Reps at 15kg - High RPE

-----

Friday May  1, 2020
Title: PM - Rowing
Status: completed


A) Row: PM
Rowing Tech Prep: Same as previous weeks
+
Every 2:00 for 10:00
150m Row
*First set at 1:55/500m, then drop the pace down by 5 sec/500m every set so last set is at 1:35. Aim to get to speed here as quickly as possible, then hold pace the remainder of the interval
+
*Put rower on slight incline here w/ front ends on 25# bumper plate
3-4 Sets:
500m Row @1:36-1:37/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
300m Row @1:35-1:36/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
200m Row @1:34-1:35/500m
2:00 Rest (standing, can walk around the gym or stay put in one place. Use this time to get back to 'baseline' and mentally prepped for the next set)
*Note avg pace and RPE for each individual set of 5/3/200m
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
   Prep done
4 Sets, all at the lower end of spectrum so 1:36, 1;35, 1:34
RPE 500: around 9
RPE 300: around 8
RPE 200: Around 7 

Breaks: RPE in my glutes like 9,5

-----

Saturday May  2, 2020
Title: AM
Status: completed

Warmup: 5 Sets:
Assault Bike 30sec (steigere jede Runde die Pace)
6 Single Arm Landmine Press/Arm 20X1
8 Banded Face Pulls / Ring Facepulls
rest walk 60sec between sets


A) Training: AM
3:00 AMRAP @~85% effort
20 cal Row
16 BJ Step Down (24")
CTB Pullups - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
20 Wall Ball (20#)
CTB Pullups - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time
(Rest 3:00)
+
3:00 AMRAP @~85% effort
40 cal Row
CTB Pullups - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
16 BJ Step Down (24")
TTB - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
20 Wall Ball (20#)
TTB - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time
(Rest 3:00)
+
3:00 AMRAP @~85% effort
40 cal Row
TTB - 1 shot at max UB reps (leave ~5 in the tank) in the remaining time

   25/23/16 C2B
22/20/16 TTB

This felt way better than last time, especially the BJ

-----

Saturday May  2, 2020
Title: PM Session
Status: completed


A) Ski Erg: 30:00 Runnng Clock:
200m Skierg @~85% effort
Rest 20 seconds in transition
300m C2 Bike @~85% effort
Rest 20 seconds in transition
*Note total Rds accumulated here.
+
10-20 Min easy aerobic cooldown followed by......

A. Foam-roll / Lax ball upper back & lats - 5-10min
B1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
B2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C1. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed
C2. Side Lying Shoulder Windmills; 4-6 slow controlled rotations/ arm, rest as needed x2 sets
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)

   Rested exactly 20s each time. I think it was 16 sets but tbh we lost count. This definitely felt good! Pace for both was around 1:37

Accessories done.

-----

Sunday May  3, 2020
Title: Sunday
Status: completed


A) Training: AM
A. PC. HPC. Jerk; 1 Complex of 1+1+2 @110-112.5kg performed every 1:30-3:00 x4-6 sets (all complexes should be a B or higher on an A-F quality scale. Note load/ RPE for each set, as well as how much total time tjis takes. Follow up from last time - for some longer limbed lifters a little arm bend is needed. While it may not be considered 'optimal technique' that body type needs to make modifications to be able to hit some of the key positions in the lift, which requires some compromose)
B. Deadlift; AMRAP(-3) @117.5-180kg x3 sets, rest ~3 Min (Challenging effort here, but these shouldn't fry you)
C. BB Front Rack Hold; 30-45 seconds @127.5kg, rest as needed x2-3 sets
D. Myo Rep Nuetral Grip Pushup on DB @2020 tempo w/ full protraction at top + light band (Perform a max UB continous set which should end 2-3 reps shy of failure -judged by when speed of rep slowly noticibly. Once that is acheived stop and rest for 20 seconds, then hit 4-5 reps, rest 20s and hit another 4-5 reps until you've completed 3-5 additional sets of 4-5 reps. If at any point you cannot complete 4-5 reps on the "Myo-Sets" then cut it there)
E. Nordic Hamsrn Curl @21x1; AMRAP(-2 to -3) x2-3 sets, rest as needed

PM
8-10 Sets:
250m Row @~70% effort [cruise pace]
5 UB S.HSPU
12 cal Bike @~70% effort [cruise pace]
8 Burpee to 6" touch
Rest 90 Seconds b/w sets
*Next time we'll do some IGT work here instead if recovery is good going into this session

   This was the day my back did not feel good.

Still did the Cleans which felt okay but had to skip DL because I was afraid. Two weeks before these felt stellar.

BB Hold done. 

Push-Ups First set two bands was a little too much, rest with one band. I think it was 5 Sets.

Hamstring Curls x3 Sets.

+ 8 Sets conditioning, was a little afraid here because of my back.

-----

Tuesday May  5, 2020
Title: Back Pain Session
Status: missed


A) Training: Did "Nancy" with strict PU and 1k C2 Bike instead of Run. PU felt a little heavy, but okay.

Original Session was:
A. PS. HS; build to a heavy complex for the day (Goal is 95-102.5kg)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (115-117.5kg - end the set if power visibly drops off)
C. Front Rack Routine: https://www.youtube.com/watch?v=sJLrGR-w6J4&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=19
+
Every 2:00 for 12:00, 16:00, or 20:00
1st- 2-3 FS @31x1 tempo (95-100kg. Loading shouldn't feel challenging. Goal is to control it down, pause, the explode up. This is a coordinative effort)
2nd- 4-6 K.HSPU w/ 20/20/15 as deficit
+
D. Ring Row Iso Hold; AMRAP, rest to recovery x2-4 sets (take as deep diapgramatic breaths as you can during this. Slightly under 45 degrees here)
+
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale

PM
2:00 AMRAP @~70% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x3-5 Sets
+
For Time:
50 cal Skierg
50 Wall Ball (20#)
50 Bar Facing Burpee
50 Thruster (empty bar)
50 cal C2 Bike
+
Short Aerobic cooldown, then optional midline endurance work:
A1. Hollow Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
A2. Arch Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
A3. Accumulate 30-60 seconds of plank walking x2, rest as needed (legs tight- squeeze glutes - press into ground)


-----

Wednesday May  6, 2020
Title: Back Pain Session
Status: completed


A) Training: 12RFT:
4 Strict Dips
12 Rev. Lunges
with Weight Vest
+ the core accessories. Strict RMU were not possible.

Felt okay.

Original Session was:
Option 1:
TTT Throwdown Workout
+
10-20 Minute Easy AB, then...
A. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
B. LAX Ball T-spine Crunches - 2 passes over entire spine (flexion (exhlae) -> extension (inhale))
C. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
D. Power lung; 1-2 min x3 sets, rest to full recovery b/w sets
*Focus on a max inhale and exhale w/ a 'low to moderate' resistance setting. Not concerned about breath rate for today, but I want you to keep depth of inhale/ exhale equal. Make sure you lift your elbows up during the inhale; and lower them during the exhale.
*Go in this position, but w/ arms in front rack position holding the device w/ both hands (https://i.ytimg.com/vi/_dWsN49fSVY/maxresdefault.jpg)

Option 2: Self directed fun session composed of something along the lines of....
-Technical olympic lifting <85% 1RM
-Compound lifts focusing on execution/ movement quality over load
-Isolation work/ correctives
-Movement training or "flow" work
-Easy cyclical or mixed aerobic work with a quality focus
-EMOM's with a quality focus

-----

Thursday May  7, 2020
REST DAY
Status: pending



-----

Friday May  8, 2020
Title: Back Pain Session
Status: completed


A) Training: A. Low Incline BB CGBP @21x1; 6-8 x2-3, rest 2-3 minutes (~85% effort)
B. WPU; 3-5 reps (bar touches below collar bones) @22-24kg, rest to recovery x2-3 sets
+
3-4 Sets
AMRAP(-1) UB Strict Pullup (unweighted)
Rest 20-30 seconds, then....
1k C2 Bike @~80% effort
15 HRPU AFAP
Rest 20-30 seconds, then....
40m Walking Lunge AFAP
Rest 3-4 Minutes b/w sets
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
   Still no bench (DHL takes years right now)
--> Did Floor Press with sandbag for around 8-10 Reps - nasty.
B. WPU 22,5kg: 5/4/4 Reps - a bit too much pain here.
4 Sets:
15/12/11/12 Reps - I can do 15 per round if I hang there between reps - buts thats not what you would like me to do, right?
C2 Bike at 1:37-1:40 - felt strong
15 Push-Ups Fast
Lunges still burned quite bad in my legs after that bike.

Great training! Thank you!

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