Less is More Log

[tarmyg]

Sunday funday :-)

UPPER BODY
LATS - FOAM ROLL
TRAPS - LACROSSE BALL
PEC MINOR/BICEP - LACROSSE BALL
SHOULDER TO FLOOR
CHILDS POSE

LOWER BODY
QUAD/ADDUCTOR - FOAM ROLL
BUTTERFLY
STADDLE POSE
FIGURE FOUR
COUCH STRETCH

[tarmyg]

Thought I was getting weaker in my legs and realized the volume right now is on a ridiculous level so, no, I am Ok. Or so I told myself anyhow :-)

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Bike or Row
1:00 of alternating Samson Stretches
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Warrior Squats

Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s - 24kg KB's used

SQUAT WAVES
No-more than 2-minutes rest between sets or waves.

Wave #1
Set #1 – 6 Back Squats @ 101kg
Set #2 – 4 Back Squats @ 109kg
Set #3 – 2 Back Squats @ 117kg

Wave #2
Set #4 – 6 Back Squats @ 109kg
Set #5 – 4 Back Squats @ 117kg
Set #6 – 2 Back Squats @ 125kg

Wave #3
Set #7 – 6 Back Squats @ 117kg
Set #8 – 4 Back Squats @ 125kg
Set #9 – 2 Back Squats @ 133kg

10-Rep Front Squat
Set #10 – 10 Front Squats @ 88kg

BODY ARMOR
Part #1
3 Giant Sets:
10 Bench Press - 60kg
30s Max Double-Unders
15 Deadlifts - 60kg (had to be unbroken each round)
30s Max Double-Unders
20 Dumbbell Bent Over Rows, (10 each side) - 30kg dumbbell (heaviest we have, unfortunately)
NOTE: My DU's have started to REALLY suck again so this will require some extra attention.

Part #2
3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar

[RaginCajun]

You make me feel lazy!

That's a lot of work

[tarmyg]

Felt almost feverish today. Not sure what the heck was going on. Ended up skipping the last part of the workout and headed home. Feeling better now at night time.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Strict Pull-Ups
300 Meter Row, 6 Walkouts
and...
2 Rounds:
10 Pushups
15 AbMat Sit-Ups
200 Meter Run

STRICT GYMNASTICS
Minutes 0:00 – 5:00:
1 Wall Walk – Video HERE.
3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

"BOAT RACE"
3 Rounds:
Row 500 Meters
21 Calories on Assult Bike
Rest 3:00 between rounds.

Stopped and went home here!!!

[RaginCajun]

dude, you are crushing it!

get well bud!

[tarmyg]

Today's workout felt much better than yesterday. Must have been an off day. Got some cool news. I started working with a local nutrition company to help me perfect my diet and see how it helps with performance. Could not be more excited. Losing weight is zero problem for me these days but I feel like a somewhat newbie when it comes to performance nutrition so it will be nice to have a second opinion on this. First change (Will be one change every 2-weeks or so depending on response) is a mid-workout drink that will help me power through.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…

2 Rounds:
:20 second Samson Stretch each side
10 AbMat Sit-Ups
10 Chest Level Kettlebell Swings
10 Pushups
10 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
30 Second Hallow Rock Hold

PUSH PRESS
4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.
4×6 @ 55kg

DT
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

First round at 60kg (rx is 70kg) and rest at 50kg
TIME:14.49

SHOULDER RECOVERY
3 Sets, Not for Time:
10 Front Raises
15 Rotator Retractions
30 Banded Pull-Aparts

[RaginCajun]

Damn man, you definitely do more work than anyone on here!

[tarmyg]

Damn man, you definitely do more work than anyone on here!

Haha, not sure I would go that far. I appreciate the acknowledgement though :-)

[tarmyg]

Thursday and as always some isolation movements, chest, and arms, but I also have things assigned by the coach that I run through. Pure mobility stuff. I need a different foam roller at home as the one I have is WAY to hard and, quite literally, bruises me a bit. I took another vanity picture today. Gained a bit of fat in the midsection but nothing I am overly concerned with.

UPPER BODY
LATS - FOAM ROLL
TRAPS - LACROSSE BALL
PEC MINOR/BICEP - LACROSSE BALL
SHOULDER TO FLOOR
CHILDS POSE

LOWER BODY
QUAD/ADDUCTOR - FOAM ROLL
COUCH STRETCH
STADDLE POSE
PIGEON POSE
DORSIFLEXION (ANKLE)

[tarmyg]

No training yesterday due to some scheduling conflicts.

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Medball Thoracic Opener – 2 Sets of 1:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
3:00 Light Row
10 Samson Stretch Lunges (5-second hold in each)
2:00 Light/Moderate Row
10 Alternating Spiderman and Reach
1:00 Moderate Row
10 Russian Baby Makers
5 Slow Dowel Overhead Squats

Barbell Warmup (Snatch Variation)
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

POWER CLEAN + POWER SNATCH
Every 30 Seconds x 12 Reps – 1 Power Clean @ 55% of 1RM Clean and Jerk - 50kg
Rest 3:00
Every 30 Seconds x 12 Reps – 1 Power Snatch @ 55% of 1RM Snatch - 40kg

“AMMA”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run

RECOVERY BIKE + MOBILITY
15:00 Recovery Light Bike.
Conversational pace. Flushing effort.

Followed by…
Samson Stretch, 30s each leg
Couch Stretch, 2:00 each leg
Pigeon Pose, 2:00 each leg
Banded Shoulder Distraction, 1:00 each

Followed by...
CFNE BulletProof Shoulders.

[tarmyg]

Felt a nice pop in my Gluteus Maximus muscle today as I was doing my finishing Front Squats. Safe to say I stopped at 5 reps out of the scheduled 10. Used cricket ball on the muscle for about 10 minutes along with a Pigeon Pose stretch. After that, the muscle was, in general, more sore than hurting so I was able to finish my workout without too much trouble. Today's movement I simply HAD to lookup was Suitcase Deadlifts

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks
B) Hallow Rocks
B) Alternating Samson Stretches
C) Alternating Spiderman + Reach

Followed by:
1:00 of Warrior Squats

Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, not for time:
8 Suitcase Deadlifts (each side)
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

SQUAT WAVES
Wave #1
Set #1 – 6 Back Squats @ 106kg
Set #2 – 4 Back Squats @ 114kg
Set #3 – 2 Back Squats @ 122kg

Wave #2
Set #4 – 6 Back Squats @ 114kg
Set #5 – 4 Back Squats @ 122kg
Set #6 – 2 Back Squats @ 130kg

Wave #3
Set #7 – 6 Back Squats @ 122kg
Set #8 – 4 Back Squats @ 130kg
Set #9 – 2 Back Squats @ 138kg

10-Rep Front Squat
Set #10 – 10 Front Squats @ 93kg (finished 5 as my butt popped)

BODY ARMOR
3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load) @ 70kg
20 GHD Sit-Ups
30 Hip Extensions
50 Banded Pull-Aparts
200 Meter Kettlebell Carry @ 16kg

[tarmyg]

Left glute muscle is feeling a bit better. I doubt I'll heavy squat for a few days so it's good I got a couple of days heading out in the jungle for some vacation.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
:20 second Samson Stretch each side
10 AbMat Sit-Ups
10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
10 Pushups
10 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry (each)

PUSH PRESS
4 Sets of 6 Across @ 60kg

"MOUNTAIN MAN"
On the Minute x 15
Minute 1 – 20 Wallballs - 9kg
Minute 2 – 7 Box Jumps - 30″
Minute 3 – 5 Power Cleans (climbing in weight) - 30kg, 40kg, 50kg, 60kg, 70kg

BODY ARMOR
3 Sets, Not for Time:
15 Front Raises
20 Rotator Retractions
25 Pushups

[RaginCajun]

still crushing it I see!

[tarmyg]

Back at home after 3 wonderful days in the Jungle looking at fireflies. Seeing tens upon tens of thousands of these little ones blinking in synchronous rhythm was something I will not forget. Amazing!

My glute is still sore but felt good enough to put some weight on it. Nothing crazy but fairly heavy. I just started laughing when I saw the CASHOUT, 800 fricking meters of sled pulling. I mean, come on!!!

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks
B) Hallow Rocks
B) Alternating Samson Stretches
C) Alternating Spiderman + Reach

Followed by:
1:00 of Warrior Squats

Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 32kg KB
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 16kg KB

SQUAT WAVES
Wave #1
Set #1 – 5 Back Squats @ 112kg
Set #2 – 3 Back Squats @ 120kg
Set #3 – 1 Back Squats @ 128kg

Wave #2
Set #4 – 5 Back Squats @ 120kg
Set #5 – 3 Back Squats @ 128kg
Set #6 – 1 Back Squats @ 136kg

Wave #3
Set #7 – 5 Back Squats @ 128kg
Set #8 – 3 Back Squats @ 136kg
Set #9 – 1 Back Squats @ 144kg

15-Rep Front Squat
Set #10 – 15 Front Squats @ 60kg

BODY ARMOR
3 Giant Sets, resting as needed between sets
20 Kettlebell Front Rack Reverse Lunges - 16kg
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell Presses - 16kg
20 Hip Extensions
20 Double Russian Kettlebell Swings - 16kg

— Rest 5:00 —

CASHOUT
800 Meter Sled Drag - 30kg on sled

[RaginCajun]

once again, that is some work!

loved reading the first line in your post!

glad you all enjoyed the great outdoors!

[tarmyg]

Felt, again, completely off after my warm-up and had to stop and head home. Just bizarre. Felt almost feverish. Second Tuesday in a row this happens. At it again tomorrow.

[tarmyg]

Felt back to normal today after yesterday's downturn.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
2 Rounds:
:20 second Samson Stretch each side
10 AbMat Sit-Ups
10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
10 Pushups
10 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses - 40kg
50′ Single Arm Overhead Carry (each) - 24kg KB

PUSH PRESS
4 Sets of 6 Across - 70kg

"MAKE IT RAIN"
For Time (each piece runs directly into the next):
21-15-9 – Calorie Bike, Kettlebell Swings - 24kg
21-15-9 – Calorie Row, Burpees
21-15-9 – Medball Squat Cleans - 9kg, 200 Meter Run after each set

[RaginCajun]

Felt, again, completely off after my warm-up and had to stop and head home. Just bizarre. Felt almost feverish. Second Tuesday in a row this happens. At it again tomorrow.

hmmmmmm

taking any pre workout supplements?

[tarmyg]

hmmmmmm

taking any pre workout supplements?

Not anything weird. 200mg of caffeine which I've been using for years.

[RaginCajun]

Not anything weird. 200mg of caffeine which I've been using for years.

what else can you describe in what you are feeling when feeling feverish?

any signs of infection?

on any hormones?

[tarmyg]

what else can you describe in what you are feeling when feeling feverish?

any signs of infection?

on any hormones?

Just my standard stuff. About to go on pct soon but that is a few weeks away.

[RaginCajun]

Just my standard stuff. About to go on pct soon but that is a few weeks away.

hmmmmmmm, maybe it is just your body getting rid of something.

does this feeling occur after taking your shots/meds?

[tarmyg]

hmmmmmmm, maybe it is just your body getting rid of something.

does this feeling occur after taking your shots/meds?

Not narrowed it down yet but started tracking everything today just to see if it happens again.

[RaginCajun]

Not narrowed it down yet but started tracking everything today just to see if it happens again.

do that!

[tarmyg]

Felt on fucking fire today! Chest and then arms. Got such a pump I literally thought my arms would fall off and my chest, well, it is going to be sore tomorrow. Damn son! :-)

[RaginCajun]

Boom!!!!!!!!

[tarmyg]

Boom!!!!!!!!

Damn straight!!! :-)

[tarmyg]

Another excellent day in The Box. My one main concern now is that I do not feel that my MetCon abilities are improving. As an example is the WoD today. I really should be able to do 15 power snatches at 43kg unbroken but I get to spent. It's just off somehow. I'll keep at it and retest it from time to time.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side

Followed by…
10 Warrior Squats

Followed by…
Snatch Barbell Warmup
Completed with an empty barbell with a snatch-width grip on the barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

PRIMER
3 Sets, for Quality:
15 Second Front Squat Hold - 50kg
50′ 1-Arm Farmers Carry (each) - 32kg

SQUAT
Set #1 – 3 Front Squats @ 92kg
Set #2 – 1 Front Squat @ 98kg
Set #3 – 3 Front Squats @ 92kg
Set #4 – 1 Front Squat @ 101kg
Set #5 – 3 Front Squats @ 92kg
Set #6 – 1 Front Squat @ 105kg
Set #7 – 10 Back Squats @ 86kg
NOTE: This was WAY TO light. Got to retest my 1RM

"SEA LEGS"
2 Rounds:
500 Meter Row
15 Power Snatches - 43kg
500 Meter Row
15 Overhead Squats - 43kg

RECOVERY COOLDOWN
10:00 Light Bike
Couch Stretch – 2:00 Each Leg

[tarmyg]

Missed Saturday training (again) so I am now starting to fall behind a bit. Frustrating but I am going to figure my schedule out to get it done somehow.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
3 Rounds, rotating stations every:30 seconds:
A) Superman Rocks
B) Hollow Rocks
B) Alternating Samson Stretches
C) Alternating Spiderman + Reach

Followed by:
1:00 of Warrior Squats

Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats
PRIMER
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups
10 Barbell Rollouts

SQUAT WAVES
Wave #1
Set #1 – 5 Back Squats @ 117kg
Set #2 – 3 Back Squats @ 125kg
Set #3 – 1 Back Squats @ 133kg

Wave #2
Set #4 – 5 Back Squats @ 125kg
Set #5 – 3 Back Squats @ 133kg
Set #6 – 1 Back Squats @ 141kg

Wave #3
Set #7 – 5 Back Squats @ 133kg
Set #8 – 3 Back Squats @ 141kg
Set #9 – 1 Back Squats @ 149kg

15-Rep Front Squat
Set #10 – 15 Front Squats @ 70kg

BODY ARMOR
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses - 22.5kg, 20kg, 17.5kg
15 Single Arm Dumbbell Row
100 Meter Single KB Front Rack Carry - 24kg
40 Banded Pull-Aparts
40 AbMat Sit-Ups

[tarmyg]

First Tuesday that I felt great in a while and workout today was decent. As suspected my conditioning needs to improve but I'll just trust the process for now as I know the coach knows his stuff.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Strict Pull-Ups
300 Meter Row, 6 Walkouts

2 Rounds:
10 Pushups
15 AbMat Sit-Ups
200 Meter Run

STRICT GYMNASTICS
Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
AMRAP
A) 5 Ring Rows
B) 5 Strict Ring Dips

Minutes 10:00 – 15:00:
AMRAP
A) 5 Deficit Pushups
B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

LEAD FOOT
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

REST 4:

AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

REST 4:

AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

RECOVERY BIKE
10:00 Cooldown

[tarmyg]

Well, that was a CRAP workout. Forearms are not holding up and pain level is about 7, almost 8 while lifting. Had to lower weights from 55kg down to 40kg and could still not get through it. Will need to focus on some very serious stretching in the forearms and see if I can get this to improve. Doing Squat Cleans is almost impossible right now due to the load it put's on my, very stiff, arms.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side (Video HERE)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats

1 Round:
10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

BIG CLEAN COMPLEX
Video Demonstration
With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest.

[RaginCajun]

my body felt like that today, tight as hell!

i need to do more stretching and forearm exercises, especially eccentric ones

and damn that is some work!

[tarmyg]

Yesterday I had an amazing day at the gym doing Arms and Chest. Gotten a bit stronger there I must say. 80kg on each side on the Supine Bench is good for me doing an easy 12 reps. Today it was back at CrossFit and the forearm problem is having some debilitating effects. Not sure this is something that can be fixed honestly.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers (Video HERE)
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side (Video HERE)

Followed by…
10 Warrior Squats

Followed by…
Completed with an empty barbell with a snatch-width grip on the barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

PRIMER
3 Rounds, resting as briefly as needed as you transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
2:00 Rest between rounds.

SQUAT
Set #1 – 3 Front Squats @ 100kg
Set #2 – 1 Front Squat @ 106kg
Set #3 – 3 Front Squats @ 100kg
Set #4 – 1 Front Squat @ 110kg
Set #5 – 3 Front Squats @ 100kg
Set #6 – 1 Front Squat @ 113kg
Set #7 – 10 Back Squats @ 95kg
Set #8 - 1 Front Squat @ 120kg
Set #9 - 1 Front Squat @ 130kg
NOTE: New 1rm for Front Squat is 130kg

MAYA
AMRAP 17:
20 Calorie Row
17 Power Snatches - 34kg
20 Box Jumps - 24″
17 Wallballs - 9kg

RECOVERY COOLDOWN
10:00 Light Bike
Following…
Couch Stretch – 2:00 Each Leg

[tarmyg]

BOOM!!! A new nice PR on Power Clean at 90kg. Think I will hit 100kg within a reasonable timeframe. I ran a BootCamp earlier in the morning before my own training so today was a pretty heavy day!

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Medball Thoracic Opener – 2 Sets of 1:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
2 Rounds:
2:00 Light Row
4 Samson Stretch Lunges (5-second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

3 Rounds:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 AbMat Sit-Ups

Barbell Warmup - Empty BB
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

POWER CLEAN & JERK
Primer
5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean @ 40kg

Power Clean & Jerk
Set #1 – 1 Complex @ 43kg
Set #2 – 1 Complex @ 47kg
Set #3 – 1 Complex @ 51kg
Set #4 – 1 Complex @ 55kg
Set #5 – 1 Complex @ 59kg
Set #6 – 1 Complex @ 60kg
Set #7 – 1 Complex @ 65kg
Set #8 – 1 Complex @ 70kg
Set #9 – 1 Complex @ 75kg
Set #10 – 1 Complex @ 80kg
Set #11 – 1 Complex @ 85kg
Set #12 – 1 Complex @ 90kg

CERBERUS
For Time:
800 Meter Run, 30 Power Cleans 43kg, 10 Barbell-Facing Burpees
800 Meter Run, 20 Power Cleans 52kg, 20 Barbell-Facing Burpees
800 Meter Run, 10 Power Cleans 61kg, 30 Barbell-Facing Burpees
TIME: 22.20

[tarmyg]

Pretty decent workout today!

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks
B) Hallow Rocks
B) Alternating Samson Stretches
C) Alternating Spiderman + Reach

Followed by:
1:00 of Warrior Squats

Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 15kg
10 Barbell Rollouts

SQUAT WAVES
Back Squats
Set #1 – 3 Back Squats @ 130kg
Set #2 – 1 Back Squat @ 138kg
Set #3 – 3 Back Squats @ 130kg
Set #4 – 1 Back Squat @ 143kg
Set #5 – 3 Back Squats @ 130kg
Set #6 – 1 Back Squat @ 147kg
Set #7 – 3 Back Squats @ 130kg
Set #8 – 1 Back Squat @ 152kg

15-Rep Front Squat
Set #9 – 15 Front Squats @ 80kg

BODY ARMOR
Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges

Body Armor Part #2
50 Strict Presses - 34kg
*Every break, complete 40 Double-Unders

[tarmyg]

Forearms still not holding up for shit. Trying to do Muscle Up's today reveals how much it actually hurts. It's quite insane. Could not work through that pain no matter what!

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row, 10 Spiderman and Reach, each leg
400 Meter Row, 8 Walkouts
300 Meter Row, 6 Inchworms

10 Slow, Pausing Dowel OHS.

Barbell Warmup (Snatch Variation)
5 Good Mornings
5 Back Squats
5 Snatch Grip Elbow Rotations
5 Snatch-Grip Behind-the-Neck Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

POWER WHEELS
Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…
0:00 – 3:00 – Part #1
3:00 – 6:00 – Rest
6:00 – 9:00 – Part #2
9:00 – 12:00 – Rest
12:00 – 15:00 – Part #3

“Power Wheels” Part #1
AMRAP 3:
10/8 Calorie Assault Bike
12 Power Snatches - 43kg

“Power Wheels” Part #2
AMRAP 3:
10/8 Calorie Assault Bike
8 Power Snatches - 52kg

“Power Wheels” Part #3
AMRAP 3:
10/8 Calorie Assault Bike
4 Power Snatches - 60kg

GYMNASTIC CONDITIONING
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills

Minutes 6:00 – 12:00
A) 3 Wall Walks
B) 15 Hip Extensions

[tarmyg]

Well, today was heavy. Phew! Skipped the last Body Armour part as shoulders were completely fried and it was 97 degrees in the gym.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Wrist Stretches – 30s in each position
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats

1 Round:
10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
15 Slow Hip Extensions

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets:
20-30s Wall-Facing Handstand Hold
6 Waiter Squats (each side)

PUSH PRESS
Push Press – 5 Sets of 3 “Across”
80kg first three and then lowered to 60kg. Should have been the same weight but should have started at 75kg.

OPEN WATER
AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-Ups
55 Handstand Pushups
NOTE: Got to 22 pull ups.

[tarmyg]

New Front Squat PR again. Not getting stronger as much as my technique is getting better and it's easier to lift as my back squat PR is 160kg and I am catching up with the front squat.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
1:00 Slow Bike or Row
6 Spiderman's + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side

Followed by…
10 Warrior Squats

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Rounds, resting as briefly as needed as you transition between stations…
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
2:00 Rest between rounds.

SQUAT
Set #1 – 3 Front Squats @ 107kg
Set #2 – 1 Front Squat @ 117kg
Set #3 – 3 Front Squats @ 107kg
Set #4 – 1 Front Squat @ 121kg
Set #5 – 3 Front Squats @ 107kg
Set #6 – 1 Front Squat @ 125kg
Set #7 – 10 Back Squats @ 105kg

SURFER ON ACID
3 Rounds:
500 Row
21 Burpees

[Sicko]

Dang Bro...I get sick just looking at the volume of your program.
I guess I don't know anything about the style of competition that you are involved in but it seems like way too much on a daily basis for your body to have time to heal & grow. Maybe that is why your having some pain issues?
Like I said I don't pretend to know anything about the level of competition you are involved in although I pop in every now and then and see you did quite well last round.
Anyways I am impressed with your dedication. Keep on killing it...just don't let it kill you!!

[tarmyg]

Dang Bro...I get sick just looking at the volume of your program.
I guess I don't know anything about the style of competition that you are involved in but it seems like way too much on a daily basis for your body to have time to heal & grow. Maybe that is why your having some pain issues?
Like I said I don't pretend to know anything about the level of competition you are involved in although I pop in every now and then and see you did quite well last round.
Anyways I am impressed with your dedication. Keep on killing it...just don't let it kill you!!

It is sure intense but as I am seeing very good progression on this program I'll stick with it. It is programmed by, currently anyways, the best CrossFit coach in the country, hands down, so I am just trusting the process. Got almost two years before I am hoping to reach my target goal of top 200 in the world (aka making the qualifier). The injury was there before honestly but this sure is not helping.