2/14

A. Split Jerk Build to a 1rm
 DONE WITH 245LBS

B. Strict Press Build to a 1rm
DONE WITH 150 LBS

C. Film 3 Attempts @ a Strict Muscle up
THEY WERE COMPLETED BUT DURING THE OPEN I COULD REALIZED THAT I HAVE LOST MY GYMNASTIC HABILITIES, SINCE I HAVE NOT PRACTED DURING THIS YEAR.
D. 3 min AMRAP Muscle ups Start with a Max UB set 
DONE WITH SETS OF 6/6/1/1, SINCE THE WERE NOT DONE ON A MAX SET BASE. WORKED AS A EMOTM TO TAKE CARE OF MYSELF.
WITH GRIPS BUT NOT WRIST BANDS WAS UNCONFORTABLE.

5 Rounds for Time 
TIME 19:50MIN 

10 Shoulder to OH 135lbs *Record how many sets you break these up into each round 
THEY WERE DONE UNBROKEN 

15 Chest to Bar Pull ups
TIME 16:40

THESE WERE DONE IN SEPERATE SETS OF 5/3/1 BECAUSE THE 17,3 WORKOUT WAS REPETED THIS SAME DAY AND WAS DONE BEFORE AND DID THIS WORKOUT (2/14) AFTER A 3 HOUR REST.
THESE RESULTS ARE BECAUSE THE OPEN WAS DONE AS WELL SO THE CHEST TO BAR WAS MUCH MORE DIFFICULT THAN NORMALLY. I HAD A WEAK GRIP.

2/15

A. Squat Clean Build to a 1rm

DONE WITH 220LBS 

B. Front Squat Build to a 1rm 

DONE WITH 245LBS

For Time: 

15 Squat Cleans 135lbs 

DONE AS ASKED WITH TIME19:50 

75 double Unders

WERE DONE UNBROKEN 

12 Squat Cleans 185lbs

WITH 135LBS WAS DONE CORRECTLY BUT THE 185LBS WAS FAILED TWICE.

75 double Unders

WAS ABLE TO DO 71/ 4 UNBROKEN

9 Squat Cleans 205lbs

WAS DONE ONE BY ONE, HAD DIFFICULTY BUT WAS DONE CORRECTLY

75 Doulbe Unders

WAS DONE HAS 69/6

2/12

Rest Day

2/13 *Film all these
"A. 3-pause Halting Snatch Deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side)  

 DONE WITH 155lbs

B. Power snatch x1/Squat snatch x1/hang squat snatch x1/Snatch balance x1/OHS x1 - film 1 light complex from the side emphasizing perfect form 

 DONE WITH 115LBS

C. 3-pause halting clean deadlift (pause at mid shin, knee, and power position): 1 moderate complex; rest as needed (film from side) 

DONE WITH 175LBS

D. Power clean x1/Squat clean x1/hang squat clean x1/Front squat x1 - film 1 light complex from the side emphasizing perfect form

 DONE WITH 135LBS

E. Wallball: 15 reps unbroken from 45 degree rear view 

DONE WITH 20LBS

F. Perform 10 unbroken thrusters @45/65/85 ( 45/95/135)
notes: Only go up in weight if the 10 reps are easy to do unbroken and you're sure that you can get the next 10 unbroken as well

 DONE AS ASKED WITH NO ISSUE

G. Overhead Squat,: 10 UB reps: (same weights and rules as thruster)

 DONE AS ASKED WITH NO ISSUE

H. American KB Swing - perform 10 UB reps @ 35#/53# 

DONE AS ASKED WITH NO ISSUE

I. Rear Foot Elevated OH Split Squat; perform 5 reps per leg with empty barbell maintaining neutral spine 

DONE WITH 45LBS

J. 1- Arm KB OH Squat - perform 2 reps per side with moderate load from front and side view 

DONE WITH 55LBS

K. 2- arm KB OH squat - perform 2 reps from front and side view"

DONE WITH 35LBS

ALL OF THE ABOVE ARE FILMED AND UPLOADED ON THE YOUTUBE CHANNEL. YOU MAY VIEW THE RESULTS.

2/11 *Film all movmeent work
""A. Sorensen Hold: AMSAP (no film) done fine
B. Standing single leg good morning with knees touching
notes: Use PVC, ensure working leg stays completely locked out, and ensure no lumbar flexion
C. Seiza sit mantained position for 24 seconds
notes: from a rear 45 degree view. Ensure that your heels are touching and sit down as deep as you can maintaining that position. Do not let your heels come apart
D. Barefoot caveman squat  it was fine but i felt mt toes were lifting up
E. Cossack Squat both legs felt fine
notes: Maintain a neutral working foot and neutral hips through the movement
F. Active straight leg raise  no issues
notes: Ensure both legs are completely straight and dorsiflexed through the movement
G. Hawaiian Squat difficult balance but was abla to do
notes: go as deep as you can and film both legs
H. In-line Lunge  had no problem
notes:
I. Elevated Step Down at this point I could not go down completly, it was very hard on my legs. my balance  was off a little. i think it was because i didnt warm up.
notes: Film from front view. Step down to the side of the box with your foot landing directly next to the elevated foot

2/7 *Film all of these so I can see your movement quality and what we will need to work on. 
"A. Assisted german hang HAD NO ISSUE
notes: Start with your feet on a box and slowly take yourself into your end range. If you are able to get your hips all the way open progress into a full german hang
B. Prone pass throughs with PVC  HAD NO ISSUE
notes: begin with hands at a comfortable distance apart. maintain full grip on the PVC and only move your hands in if you can maintain perfect mechanics. get your hands as close as you will allow. Then repeat the process in eagle grip)
C. Face down PVC lifts from prone position HAD NO ISSUE
notes: Face down with your hands over your head in neutral lumbar position. Lift the PVC pipe up ensuring your arms are straight and hands in line with shoudlers. 
D. Planche lean - 10 seconds HAD SOME TROUBLE WITH MY WRIST
notes: Maintain protraction and neutral lumbar position and hips level with shoulders and lean as far as you can to maintain a ten second hold.
E. Push ups FIRST TIME I DID REVERSE AND IT TURNED OUT GREAT. WAS ABLE TO DO IT FINE
notes: Complete 5 full range of motion reps in normal grip, then 5 reps in reverse grip
F. Reverse wrist plank holds FIRST TIME I DID THIS BUT WAS ABLE TO DO THEM
notes: begin on wall, progress to kneeling, progress to floor
G. KB bent press LEFT SIDE GAVE ME TROUBLE AND ALSO FIRST TIME
notes: 3 moderate load reps on each side maintaining straight legs through the movement
H. Back to wall shoulder flexion GREAT FEELING
notes: Slide your hands up the wall as high as you can get them while maintaining contact with low back against the wall
I. Single arm waiters Carry VERY STABLE HAD NO ISSUE
notes: recorded from front view 5 steps on each foot with no shoes on, neutral grip on the DB
J. Back bridge attempt DID KAPOEIRA STYLE BUT IT WORKED FINE
notes: begin with feet elevated and get into as deep of a bridge as you can
+

30 min time trial row (record peak and average heart rate, record total meters and average 500m pace)"

FIRST TIME I DID SOO MUCH AND I HAD A HARD TIME TO FINISH VERY COMPLEX

2/8 *Film all movement work on these and anything else you would like
"A. With a 45/95# barbell perform 5 push press/5 push jerk/2 split jerk from side view and from front view WAS MY FIRST TIME DOING THE SPLIT JERK BUT THE REST WAS VERY WELL DONE
B1. HS hold amsap against wall in perfect hollow body position and hands under shoulders (if you attain >30 seconds move to B2, if not, move to C1) DONE WELL
B2. Max reps strict hspu (if you attain >5 reps male/>3 reps female, move to B3, if not, move to C1) DONE PERFECTLY FINE
B3. Max reps kipping hspu in 5 min (record number of reps in each min) I HAVE LOST SOME PRACTICE WITH KIPPING NEED TO DO SOME MORE
C1. Pronated grip above the bar isometric pull up hold max time (if you attain >10 seconds move to C2, if not, move to D1)  HAD NO ISSUE
C2. Wtd pullup - build quickly to tough single. 80 POUNDS
C3. Amrap unbroken strict pull ups (if you attain >10/6 reps move to C4, if not, move to D1) 80 POUNDS
C4. 5 min amrap kipping CTB pull ups (start with big unbroken set) DID ABOUT 15 WITH NO PROBLEM
D1. Dip position support hold; amsap static hold (if you attain >15 seconds with locked out arms, move to D2, if not, done for day) NO ISSUE
D2. Wtd ring dip - build quickly to tough single 80POUNDS

D3. Amrap unbroken strict ring dips" DID 22

2/9

Rest Day

2/10 *Film all movmeent work on these
"A. Parallette L-sit Hold: AMSAP
notes: Maintain feet above hands and completely straight legs with pointed toes NO ISSUE DID ABOUT MORE THEN 20 SEC
B. Single-under/ Double-under: 50 / 30; rest as needed (45deg) NO ISSUE COMPLETD IN 30 SEC
C. Box Jump w/ step down: 5 reps @ each height: 10"" / 16"" / 20"" / 24"" (side) COMPLETE PERFECTLY
D1. Hanging L hold; amsap unbroken (if you attain >10 seconds with perfect form, move to C2, if not, you are done for the day) 20 SEC AND FELT IT IN MY CUADRICEPTS
D2. Amrap strict unbroken knee ups; knees must get higher than your hips and you must start from full extension (if you attain >8 reps, move to C3) DONE JUST FINE
D3. 5 min amrap TTB (record total reps and reps per min) 5 MIN COMPLETED
E. Bent knee Hollow Hold NO ISSUE
notes: Hold 10 sec in a full bent knee, then move into 10 seconds in a half straddle into 10 seconds in full straddle into 10 seconds full hollow. Record from side view
F. Shrimp squat HAD A LOT A TROUBLE DOING IT AND NEVER HAVE DONE IT BEFORE VERY DIFFICULT
notes: Record 2 reps on both legs from 45 degree forward view
G. Kneeling stance with toes tucked under PERFECTLY
notes: No shoes, sit on heels with toes tucked under for 10 seconds from side view
H. Lateral hip bending with PVC  NO ISSUE WHAT SO EVER
notes: maintain neutral hips, do a maximal bend to each side with both hips staying above feet AND hips moving out to the side of feet. Do not allow any hip flexion in the movement
I. Cat-Cow yoga pose NO ISSUE
notes: Move through flexion and extension to maximal range with a 5 second pause in each position
J. Front-Back Split GREAT
notes: Record an attempt with one foot forward then alternate and record
K. Pancake Split PERFECT
notes: Record a pancake with a completely neutral spine leaning forward, then round your upper back to move through as much range as you can
+

2k row time trial (record split per 250m, record peak and average heart rate)"

Ttt

Testing!