Day 11
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
Yeah yeah- did all this stuff.
+ 10 Deadlifts 275lbs 10 Burpee Box Jumps 20" 10 Cal Row Rest 6 minutes x3
1:15 ub and pretty quick.
1:23 stumbles on a bj, row was a little slower
1:28 slower row. Little slower on DL
Pretty worked by last round. Heart rate high, body hot.
Day 12
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
AD2. 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 5x6 rest 2 minutes btwn sets
295 should have done more weight. Was waiting for it to get hard but it wasn't too bad. Thought it would be harder after climbing mountains.
F. KB Front Rack Squats KB in each hand 6-8 Reps reps 3 Seconds down 3 Second Pause in the Bottom Fast up no pause
24kg x8
X7 shoulders/mid back get tired trying keep chest up
X6
Day 13 Row 500M @ 1:45-1:47 pace 15 Box Jumps 24" 15 Burpees Rest 90 seconds x5 +
2:55
3:05
3:15
3:30
3:35
Row got a little slower but it's was mainly the rest of the stuff and the transition of the tower to the box jumps. Lactic build up slowed me down some in the legs, backcountry skiing had a factor in that. Just got tired toward end too.
A1. 30 Second side plank left and right hand rest 1 minute x3
A2. Single Arm Farmers carry 100ft each arm rest 1 minute x3
A3. 1 min Front leaning Rest on rings rest 1 minute x3
A4. 1 Min Hallow body hold rest 1 minute x3
Yup- did all this
Day 14 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
E. 2 Squat cleans EMOM build every minute by 10 lbs start at 185
Screwed this up, only did 1 squat clean each time. Ended at 275, caught it, put up a fight to stand it up be didn't complete it. It's ok. Went better then I thought it would. For today.
F. Front Squat 5x3 @ 85% 1rm
255 rest 1-2mn. Felt pretty good.
Day 15 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
I am have watched tony do 16.2 instead of
Warming up or doing any of this mobility.
E. EMOM 2 Squat Snatches until Failure add 10lbs 2 every minute Start at 115lbs
Whoops did every minute, not every 2. 185 missed the second. Caught it a little funny and then lost balance standing up. Was ok for no warmup. Shoulder hurts a little.
F. Split Jerk 8 singles 80-85% 1rm rest 2 minutes btwn singles
225 it was ok but didn't feel great. May have only rested about 1mn
+ 3 Min AMRAP 10 Cal Assault Bike 20 Wall Ball Tosses rest 1 minute X3
2 + 2cal
1 + 15wb
1 + 13wb
Bike slowed me down. Second round each amrap was bad on bike. All wb were unbroken, this was surprising.
+ 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
No time today for this g1/g2 stuff today
Day 16 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 this after workout. Didn't know if I would have time so I did metcon first but I was able to do this stuff after.
+ 10 Deadlifts 275lbs 10 Burpee Box Jumps 20" 10 Cal Row Rest 6 minutes x4
1:30
1:30
1:26
1:26
I think it was just a little faster because of quicker transitions. All else the same. Unbroken, and 12 total pulls for 10 calls. 1 pull to get it going and then normally lost one pull around 6/7 cals.
I noticed that this was slower then last time. Felt pretty quick. My only explanation is that is early in the morning and I only slept about 5hrs.
Day 17 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 E. Thoracic stretch PVC foam roller and Barbell accumulate 2 minutes
F. Back Sqat 6x6 rest 2 minutes btwn sets
305 actually felt pretty good
+ 10 Min Assautl bike at @ moderate pace 10 Min row at @ moderate pace 10 min Ski erg @ moderate Pace x2
I didn't really do this even close to as written. You guys were doing open workout and I was changing waits. So I would get off rower/bike to change shit. Basically did 35mn or moderate cardio work between the AB and the rower. Didn't have time to do more.
Day 18
Row 500M @ 1:45-1:47 pace
15 Box Jumps 24"
15 Burpees
Rest 90 seconds
x6 Rest
2 minutes btwn sets 3 and 4
3:00
3:00
3:20
3:30
3:30
3:20
Ok- so my row slowed down but hardly. on the 4th and 5th round, the last 200m was 1:49 but never 1:50. The last round, I kept the row at pace. Box jumps slowed down a little as I went, rest at top got longer, burpees slowed down in middle but last round was really fast.
Mainly lactic acid/tired in quads/hips.
+ A1. 30 Second side plank left and right hand rest 1 minute x4 A2. Single Arm Farmers carry 100ft each arm rest 1 minute x4 A3. 1 min Front leaning Rest on rings rest 1 minute x4 A4. 1 Min Hallow body hold rest 1 minute x4
Didn't do this A1 part. Too many people in back to get anything done. Will do it another time at home or something.
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