5/29

A.  Power clean, 1.1x4; rest :20 sec/rest 2 min

65#, 75#, 75#, 80.

B.  Weighted Ghd hip extensions, 4-5x4; rest 1:30

Did 5 each round with a 15# plate. 

+

Bike 50 Cals then:

15-10-5

Deadlift 115#

20-20-20

Lateral jumps on 25# plate

Total time: 9:26.75

Assault Bike: 5:01.25 

Limited by getting a consistent pattern and breathing on the lateral jumps. 

For deadlifts broke down as follows:

Round 1: 7 + 8

Round 2: 5 and 5 

Round 3: Unbroken 

5/27

A.  Strict chin ups, 1-2x4; rest 2 min

1, 2, 2, 2 

B.  Incline bench, double dumbbell rows, 8-10x3; rest 1:30 (send video)

10 each time 15# dumbbells. 

+

4 RFT:

Assault 24 Cals

Row 24 Cals

40 Jump rope singles

On watch. Will update when phone is fixed. 

5/25

A.  Front squat, 4x4@65-70# for all sets; rest 2 min

65#, 65#, 65#, 70#

B.  Dumbbell continuous walking lunges, 16 stepsx2; rest 1:30
Did this with 20# DBs. 

+

For time:

20 Goblet squats 20# (perfect form)

20 Russian KBS 45#

20 Cal row

Run 800 m

Saved on watch will update when phone fixed. 

5/23

A. Single sided dumbbell bent over row 8-10x3; rest :20 sec between sides/1 min between sets 

20# (10), 20# (10), 20# (10)

B1. Lateral raises, 10x3; rest :30 secB2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min

5# dumbbells for the lateral raises... couldn't do 10#. 

+
5 Push ups

7 Box jumps

12 Cal Assault

rest 1 min

x4

Did this. On watch will update when phone is fixed. 

+

Foam roll thoracic

5/13 - 5/22

Worked out most days while in Guatemala. Did a combo of different things. Didn't do a ton because hydration was an issue.

5/12

A. Back squat, 5x5; rest 2 min  *try and increase each set by 5# from last session

70#, 85#, 105#, 110#, 110#

B. Weighted back rack step ups, 10 totalx3; rest 1:30 (small box)

65# for all to 12 inch box. 

+

4 RFT:

4 Strict pull ups (broken up in singles or 2/2)

8 Push ups

24 Cal assault

On watch. Phone broken can't update. 

+

:15 sec goblet squat hold
:30 sec couch
X2

Did this. 

5/11

A.  Hang power cleanx1/Power cleanx1; rest 1:30 minx5 complexes up to 75#

55#, 60#, 65#, 70#, 75#.

B.  Russian KBS, 12 unbrokenx4; rest 1:30 *whatever weight you can do unbroken for 12 reps

35#, 44#, 44#, 44# 

+

10 Box jumps

12 V ups

Row 400 m@85%

rest 2 min

x3

Did this. On watch. Phone broken can't update. 

+

Three way banded hamstring stretch

Banded lat stretch

Foam roll lats and thoracic

Did this. 

5/8

A. Front squat, 5x5 @ 65-70# for all sets; rest 2 minutes.

65# for all.

B. Dumbbell continuous walking lunges, 16 steps x 2, rest 1:30

20# dumbbells.

+

12 min am rap:
Assault 20 cals
10 box ups to 20 inch box
12 sit ups
10 goblet squats 20#

3 full rounds plus 16.6 cal

5/9

A. Single sided dumbbell bent over row 8-10x4; rest :20 sec between sides/1 min between sets 
15# (10), 20# (10), 20# (10), 20# (10)

B1. Lateral raises, 10x3; rest :30 sec
5# dumbbells 

B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did this. 

+

3 RFT:
8 GHD Sit ups 
12 burpees
80 jump rope singles

Will have to c heck on time. Phone broken and can't log in to check watch time. 

+

Foam roll thoracic 

5/3

A. Back squat, 5x5; rest 2 min


65#, 85#, 95#, 105#, 105#.

B. Weighted back rack step ups, 10 totalx3; rest 1:30 (small box)

65# for all to a 12 inch box. 

+

Bike 50 Cals
50 Wall ball 12# to the 9ft target/rest when form breaks
50 Sit ups

Did this. 
Total time: 11:34.7 

Bike = 5:26.4
Transition walk to wall balls = 17.7
Wall balls = 4:02.2 (I literally suck at these and am so bad)
Sit ups = 1:48.4

+

:15 sec goblet squat hold
:30 sec couch
X2

Did this. 

Arm feels 100% better. It must have been something trapped like you said. You're even a good chiropractor without seeing the patient! 

5/1

@70% perceived effort:

         20 min amrap:

         Run 800 m

         10 kettle bell swings 35#

         10 v ups

         10 goblet walking lunges 20# kb

Did this all at 70% no problems.