Friday/Easy 6

Tried to workout last two days but my legs are totally worked from Tuesday. I wanted to do hard 10 yesterday or today and that was my plan but my inner hamstrings can't handle it. They started to tighten up as soon as I tried to warm up. Tried to take my time warning them up and stretching but they wouldn't loosen up. They cramped as soon as I started deadlifting, even warmup sets at 135. 

Day 6 

5 min Row @ 150 BPM 

20 Wall Ball Tosses 

5 min Run @ 150BPM 

20 Box Jumps + step down 20" 

5 min AB @ 150 BPM 

20 Burpees 

x3. 

Yup- all felt good. I did the ski erg instead of run. Thought it would be better for legs that have been bothering me. They were ok on this workout. I felt them but just tight, no cramping like I was getting when I was starting to deadlift. 

Monday/Hard 9

Took a run, and a long hike this weekend at cabin. Did shoulder exercises too. 

Day 9 

A. Front Squat 3-3-3-2-1 rest 2 min btwn sets set of 3 have to be heavier or same weight as set of 3 on Day 5 

270 x3 x3 x3

280 x2

295 X1

All felt pretty good 

B1. Glute Ham Raises 10-12 reps rest 2 min x5 

X12, x12, x11, x10, x10

B2. Seated Good mornings 10-12 reps rest 2 min x5 

135 x 12 for all

+ 

5 Rounds for TIme 

3 Power Clean 205lbs 

2 Front Squat 255lbs 

1 Back Squat 305lbs

*Use 1 bar rack the bar on the 3rd power clean add 25lb paltes for each movement and take them off after the PC

9:56 very consistent each round. All just shy of 2mn, slowed down by 10 sec at most from start to finish. Pc- unbroken. Felt good. Front squat was hardest part by far. 

My quads are cramping now. About 10mn after

It's now 3 hrs later and my legs are very tight.  Mid back a bit sore too. Was planning on hard day tomorrow but we'll see, may need to be an easy day. 

Friday/Hard 8

Day 8 

A. Deadlift 6x5 @ Same Weight as day 4 rest 2 min btwn sets B. 

335lbs. But day 4 was deficit.....

Was fine. 

Weighted Pull ups 6x5 @ same weight as Day 4 rest 2 min btwn sets 

20lb vest. Kinda easy

+ 3 Rounds For Time

15 Power Cleans 135lbs 

15 Bar Facing Burpees

15 Ghd

15 Box Jumps 24"

13:10 

First set of PC 8,7. Then sets of 5 on them. Breaks too long in pc. They worked me. 

Everything else slow and steady, paced. Maybe should have gone faster on other stuff but was trying not to exhaust  myself before cleans. Last round of Ghd was a littl hard. 

Kinda feel like I suck lately but I'm ok with it. Happy to be working out regularly for the last 3 weeks.  Will fill some stuff in this weekend at cabin but won't do any of your programming until I'm back next week. 

Thursday/Hard 7

Day 7 

A. A. Squat Clean clusters 1.1.1.1 rest 30 seconds btwn lifts rest 3 minute btwn clusters x3 

245 felt a little off but ok. Caught one weird and hurt should but kept going, didn't happen again. 

B. Pause Front Squats 5x3 rest 2 min btwn sets 5 second pause in bottom of front squat 

225 just really trying to come straight up and not forward or let knees claps. 

 + 30-24-18-12-6 AB Cals Wall Ball Tosses 30lbs

12:51

Really hard. Everything but more anaerobic issue vs tired arms or legs.  Struggled with 30lb ball a bit had to break most sets up 3times

Monday/Hard 6

Day 6 

A. Clean Grip Deadlift Cluster 2.2.2.2 rest 20 second btwn reps rest 2 min btwn sets x5 

245, 245, 265, 265, 285

Difference between last weeks set of 3 and this week 2 is big. Hands do much better with 2. Easy on body, hard on hands but maybe can do a little more weight. Should have started heavier but though I would more trouble after last week at 245 was so hard. 

B1. Tempo Single Leg Romanian Deadlift 4-6 Reps rest 1 min btwn legs x3 3 seconds up 3 seconds down 1 second pause at both the top and the bottom 

95lbs

X6

X6

X6

B2. Seated Good Mornings 8-10 reps rest 1 min x3 

135lbs

X8

X8

X8

Harder then usual in mid/low back. 

B3. Low Ring Hamstring Curls 12-15 reps rest 1 min x3 

X12

X12

X12 

Shit is hard

B4. 15 Deadlifts AFAP @ 225lbs rest 4 min x3

Yup, about 20sec each time. 8-10: easy. Last 5 little slower and harder. 

Sunday/Easy 3

Day 3 

 

Ran for 40mn and then 15mn of rowing

Run had to run pretty fast for first 15mn to get up around 150bpm, about 8:15pace. Then run a little hill and settled into about 9:15-9:30pace. Sometimes would spike to 160 on a hill and then I would walk for about 20sec to bring back down

Row was steady at 140bpm, 2:15pace, 18 strokes per mn. 

+ 

A1. 10 reps each arm 90-90 rotator cuff and scap faciliation x3 https://www.youtube.com/watch?v=DtXGusTzkZk A2. 

5 reps sidelying screw driver each side (video these for me please) x3 https://www.youtube.com/watch?v=yzCi0mCzeO0 A3. 

10 Cat Cow T-Spine Focus x3

I'll text videos just recorded one of the sets, also a video of some of the pt stuff I'm doing. 

Yup did all this and my pt stuff. 

Friday/Hard 5

Day 5 

A. Front Squat 4-4-3-2-1 rest 2 min btwn sets set of 4 have to be heavier or same weight as set of 4 on Day 1 

255 x4

255 x4

265 x3

275 x2

295 x1 

295 was surprisingly easy considering how hard everything else felt. 

B1. Glute Ham Raises 10-12 reps rest 2 min x4 

11 for all

First 8 are easyish every round then super hard for last 3. 

B2. Seated Good mornings 10-12 reps rest 2 min x4 

135lbs x12 for all

+ 3 min AMRAP 

5 Cal AB 

5 Power Cleans 205lbs 

10 Box Jump Overs 24" 

Rest 2 min x2

2 rounds + 7 (2 pc's)

2 rounds + 5cals

I may as well have spent the whole time doing power cleans. They are terrible right now, my pull suck and I'm not hitting my thighs but hitting my pelvic bone instead. My left foot is moving but my right isn't and feel like all the weight is on my right. My rotation with my elbows sucks too, right side more. 

I wonder if some of the pt stuff is making my back and shoulders tired/tight. I dunno. 

It's all good, just don't know why pc's were so tough today and yesterday. Maybe not enough warm up for upper body. Whatever