Day 1 - 10

Sorry- I know this isn't ideal for me to post all at once. 

I like this programming. Seems good for me for the time being. I like the increasing weight emom's. Been getting in more stretching/rom wod at night and a few rowing workouts here and there. I posted some of the row's here but think I missed one or two.  

Day 1 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os

Yup- shit is hard

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc

Yup

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU

Yup to all of the above

+ Row 10 Cals 10 Deadlifts 315lbs Rest 10 minutes x4

1:06 hmmm... DL was kinda hard shouldn't be

1:06 

1:12

126 but I only rested 4mn. Wanted to get done

Day 2 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 

B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

More of a stretch in ankles

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup

E. Back Squat 5x8 rest 2 minutes btwn sets 

Staying light. Haven't really worked out in over 2 weeks. 

225 

245

245

245

245

F. KB Front Rack Squats KB in each hand 10-12 Reps reps 2 Seconds Down 1 Second Pause 2 Seconds up 1 second Pause x3

53 x10 

Day 3 

Row 500M @ 1:47-49Pace 

30 Wall Ball Tosses 

Rest 90 seconds 

x4

+ 15 Min AMRAP 

100ft Waiter Walk with KB heaviest possible 1 arm at a time 100ft farmers carry 100lb Dumbells 

1 min Plank on Low Rings 

AB 2 minutes @80-85%

Yup- just about 3 rounds. Slow on ad but decent on everything else. 60rpm+ on ad. 

Rest day:

Row easy 5k: 21:00

Rom wod

Day 4 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 

Yup

B. Toe Elevated Hamstring Pulses 30 reps each side x3 

Yup

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

Yup

D1. 10 Therapy Band Abduction each leg band around ankles x3 

D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup

E. EMOM 2 Power Cleans Build until Failure start at 185 increase 10 lbs every minute 

Yeah- my second rep at 235 was a squat. I thought I would get to 235 so I wasn't far off

F. Back squat 6x2 rest 2 minutes btwn sets 

305 ok. A bit forward on 2nd rep each time

+ AB 15 Seconds AFAP Rest 5 minutes x4

14cal

14cal

14cal

15cal

Rowed 5k at night. 20:43. Slow for most. Kinda fast at end. 1:40 for last 400m

Romwod

Day 5

A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc 

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY 

D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Did all the mobility stuff, some before, some after, some at home

E. EMOM 2 Squat Snatches until Failure add 10lbs every minute Start at 95lbs 

Nope but will fit in another day 

F. Split jerk 8 Singles @ 75-80% 1rm rest 2 minutes btwn singles 

Yes but did from floor. So, it was really a clean and split jerk. 

Did all at 215, felt pretty good. 

+ 3 min AMRAP 

10 Chest to Bar Pull ups 

10 Burpee Box Jumps 20" 

Rest 90 seconds 

x3 

4+ 6 all unbroken

3 +6 sets of 5 until the last few pull-ups.  

3+8 smaller sets on pull-ups

+ 

G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 

G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

Didn't have time for all this with Luca. Maybe I should have moved quicker. I was there for over an hr, I should have gotten more done but i was having fun being there and hanging out with peeps. Did some of the mobility and then more at home. 

Day 6 

A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os 

B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc 

C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 

C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 

D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY 

D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU 

Did all the mobility

+ 

Row 10 Cals 

10 Deadlifts 315lbs 

Rest 10 minutes 

x5

1:09 6/4 on DL

1:10 6/4

1:11 6/4

1:13 6/4 

1:20 6/4 not sure why slower. Didn't feel slower

Funny I was slower then last week but did bigger sets of DL. Maybe rested to long between. 

Day 7 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Did all the mobility/movement stuff

E. Back Squat 6x8 rest 2 minutes btwn sets 

275 for all. Felt it in my low back at toward the end but was ok overall. 

F. KB Front Rack Squats KB in each hand 10-12 Reps reps 2 Seconds Down 1 Second Pause 2 Seconds up 1 second Pause x4

Didn't have time for the front rack KB stuff. To many people in back, made for a slow workout. 

Day 8 

Row 500M @ 1:47-49Pace

30 Burpeesa

Rest 90 seconds 

x5 

3:30

3:43

3:50

3:48

4:54

Did this at home

+ 15 Min AMRAP 

100ft Waiter Walk with KB heaviest possible 1 arm at a time 100ft farmers carry 100lb Dumbells 

1 min Plank on Low Rings 

AB 2 minutes @80-85%

Did 15mn because I really had to go get Luca did just

shy of 3 rounds. Plank was harder this week. Probably because I worked out earlier too. Did waiter walk with 53lbs. Was supposed to be 20mn

Stopped at gym in evening and did this really quickly. Totally rushed it but better the. Nothing. 

Day 9 

A. Banded Sampson Stretch 1 minute each leg at the end of the 1 minute 10 hang over head pulses to end range of motion x2 B. Toe Elevated Hamstring Pulses 30 reps each side x3 

C. Seated Stradble sit 30 seconds x3 if you need to place an abmat or foam roller between your feet and butt to take pressure off of your knees 

D1. 10 Therapy Band Abduction each leg band around ankles x3 D2. 10 Slow Control air squats with Therapy band around ankles x3 

D3. 10 Slow Controlled Air Squats with Therapy band around knees x3 

Yup- did all this. 

E. EMOM 2 Power Cleans Build until Failure start at 185 increase 10 lbs every 2 minutes 

Same as last week. 235 but my second rep was a squat. I like this emom of two reps increasing weight. 

F. Back squat 6x2 rest 2 minutes btwn sets 

315 felt really good stayed vertical with chest up. Thought about doing more weight but wanted to be able to keep chest up and work on that instead of pushing it more. 

+ AB 15 Seconds AFAP Rest 5 minutes x5

15cal, 15cal, 15cal, 14cal, 14cal

First 3 were pretty easy. Then heart rate started getting/staying more elevated. Kinda felt like puking by last round. 

Day 10 A. Ido Portal Basic shoulder ROM and Stability Routine https://www.youtube.com/watch?v=1YHIV4a81Os B. Ido Portal Scapular mobolization routine https://www.youtube.com/watch?v=y4Wo095zPnc C1 Thoracic Spine Stretch with PVC Foam roller and Barbell 30 Seconds rest as needed x3 C2. Banded Lat Stretch 45 seconds each arm rest as needed x3 D1. Banded Pec stretch 45 seconds each arm https://www.youtube.com/watch?v=DhjH7brjzwY D2. Assisted pec stretch with Barbell 30 seconds total https://www.youtube.com/watch?v=JdWyf9whDKU E. EMOM 2 Squat Snatches until Failure add 10lbs 2 every minute Start at 115lbs 

185

F. Split jerk 8 Singles @ 75-80% 1rm rest 2 minutes btwn singles

215

 + 4 min AMRAP 

10 Toes to bar 

10 Burpee Box Jumps 20" 

Rest 90 seconds x3 

3 + 3 t2b terrible. Pull sucks, hips tired 

2 + 11:  2'a and singles on t2b after first round

2 +9: all singles on t2b after first round. First round; 3,3,2,2.

 All burpees were good

+ G1. Dumbell Reversie Flies 10-12 reps rest 1 minute x3 G2. Powell Raises 10-12 Reps rest 1 minute btwn arms and exercises x3

Not now. Maybe later. Been here too long