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Tue 17OCT17

AM
A) Upper Tspine/Scap work: 10 min and get to work.

Yup, did my routine.

B) Power Snatch TnG – PERFECT set of 3 TnG in 8-10 sets – This is for PERFECT mechanics NOT load

95, 115, 135, 150, 160, 170, 180, 190, 155- drop set

C) Seated Behind the Neck Press @3010 – 6RM – Video from back

155

D) Sorenson Hold: MAX x 1 – goal is 2:30

2:35
– could have gone longer but I knew i had some deadlifts next 😉

E) FT:
10 to 1
DL – 275#
– b/t each set complete:
1 round – Nate:
2 ring MU
4 strict HSPU
8 KBS – 2pd

10:12
everything unbroken
lats were on fire

F) 20 min @80% sustained pace:
Watt bike – GOOD breathing and sustained pace

the monitor wasn’t working but used my phone to go 20 min at a solid pace

PM
A) Sommers work 15 min: 15 min – Do this 2-3 times per week consistently

Side Level
Prog. #1
Arch Hold: 60sec x3
Hip Circles: 5/side x3

Hollow Back Press
Prog. #2
Push Up: 15 x3 sets
Xiaopen Fwd: 5/arm x3
– palm up in front, palm down in back

B) @80-85% effort:
50-40-30-20-10
AB cals
b/t each set complete 50 Zues DU

12:34

All AB sets 67-70 RPM
DU’s all unbroken
*probably more like 92.5-95% effort. Stayed steady and didn’t burn it out like I REALLY wanted to though. 😁

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Mon 16OCT17

AM
A1) Back Squat @20X1; 3,2,1; rest 30 sec

5, 415, 435
– felt GOOD and STRONG here.
– video of 435 and should have went heavier.

A2) Chest to Bar Pull-Up: 6.6.6 x 3; rest 3:30 – PERFECT reps, rest 20-30 sec b/t 6s to make sure mechanics are PERFFECT!

Done. Getting better. Getting the movement down but now need to focus on breathing and loosening my grip during.

B) 6 rounds – every 90 sec complete:
10 DB thruster – 45#/h
30 DU

All done around 45 seconds each. Little shoulder burn.

C) FT:
30 TGU – 2pd
20 wall walks
10 RC – 15′

12:22

TGU were steady. Got to the wall for wall walks at about 5:45.

Wall walks I grinded through. Triceps, especially my right side, were toast and have been sore from the needling on Friday. I kept wall walks to 2 to 3 reps before taking a break. Probably picked up speed towards the end.

RC’s all done in 2 pulls besides for 1 rep where I had to do an extra. Shoulder burn got real. Triceps were smoked. Grip started to hurt towards the end. I think I stayed pretty steady- definitely slowed towards the end but not terribly.

#shoulderpump #canttouchmyshoulders

D) Cool down walk in sun 20 in

Spend about 5 min on AB to get my arms flushed.
5-10 min banded lat, tricep, and trap stretches.
10 min with Bann on new neck/scap drills. These fucked me up.
10 min walk in sun.
10 min on phone on vibrating plate… hahahaha

PM
A) Amraps
10 min @85-90%
AB 30 sec @85%
Row 30 sec @85%
Run 30 sec @85%
Ski 30 sec @85%
rest walk 3 min
10 min @85-90%
4 HR push ups
6 bjsd -24:
8 TTR – EXTEND!
10 jump lunges

4 rounds with the transitions
75 RPM AB
sub 1:45 pace on row
ran inside on track
sub 2:00 pace on Ski

10 + 4

B) EASY walk cool down in sun 20-30 min

20 min worth
+
scap and neck work

Sat 14OCT17

AM
A) 3 sets:
5 wtd. cossack squat/side
10 jefferson curls from box
15 sec side plank clam hold at top

18, 26, 35 for Cossack squats
35, 44, 44 for RDL
Holds done

B) Hang Snatch: 5 FAST doubles – MODERATE loads, PERFECT reps; rest 90 sec – KEEP these perfect, all mechanics based

155-195 by 10#/set
Video below is of last set

C) Hang Clean: 5 FAST doubles – MODERATE loads, PERFECT reps; rest 90 sec – KEEP these perfect, all mechanics based

5-245 by 10#/set
Video of last set below.

D) Back rack step up @2010; 8/leg – tough x 3; rest 2 min – NOT alt legs – ONLY touch the heal to ground

All at 155 and tough.

E) Emom 15 min –
min 1 – Front rack reverse lunges x 5/leg – 185#
min 2 – 30 sec L sit
min 3 – Ski 30 sec @85%

All completed. 7-8 cals on ski erg each time. Each L-Sit was 30 sec unbroken and the easiest they have ever felt.

F) Emom 15 min –
min 1 – WB x 20 – 30#
min 2 – Bar MU x 6
min 3 – DU x 35 unbroken

All done. Felt REALLY good here. All unbroken. Wall balls focused on breathing. Bar MU’s focused on staying long and using last on pull. Du’sfocused on my right wrist moving which it isn’t still.

G) Run 20 min EASY

12 min due to gym closing
1.13 miles
10:36 pace

PM
A) EASY DAY:
Bike 5 min @EASY effort
Bike 5 min @MODERATE effort
Bike 5 min @high effort
rest walk 4 min
Run 5 min @EASY effort
Run 5 min @MODERATE effort
Run 5 min @high effort
rest walk 4 min
Swim 5 min @EASY effort
Swim 5 min @MODERATE effort
Swim 5 min @high effort

Bike at apartment gym-
2.69 miles

Run-
See picture

Swim-
5 min total immersion drill one
5 min total immersion drill two
5 min swim focusing on rotating and staying long

B) Cool down in the pool for 20-30 min

15 min hot tub

AM
A) PC + PJ: 1.5 – buidling to a MODERATELY tough TnG PJ – GREAT reps and low load, speed based!

255
– hips back on dip for PJ

B1) Paralette Handstand Push-Up @40X0; 4-6 x 5; rest 30 sec

all done x6 reps apiece. Felt REALLY strong here today.

B2) Seated Rope Sled Pull: 20m – 180# on rubber; rest 30 sec

dropped weight down to 135

B3) HS hold with pulse: 30 sec – In and out; rest 2 min

Completed.

C) 5 min intervals:
5 min @85% sustaineable good power pace:
Row 250m @1:48 pace
8 burpee over row
8 bj – 24″
rest walk 3 min
5 min @85% sustainable good power pace
10 AB cals
8 air squats
6 DB snatch – 50#
rest walk 3 min
3 min @85% sustainable good power pace:
Row 250m @1:48 pace
8 HR push ups
8 GH sit ups
rest walk 3 min
5 min @85% sustainable good power pace:
Run 200m
8 DL – 225#
10 jump lunges
rest walk 3 min
x 2

1. 2 + 180m
2. 2 + 250m

1. 3 + 10 cal
2. 3 + 4 DB SN

1. 2 + 6 HRPU
2. 2 + 1 Sit up

1. 2 + 1 DL
2. 2 + 2 lunges

PM
A) Watt bike
3k @70%
3k @80%
1k @90%
3k @80%
3k @70%

Converted to AB…
70% on watt bike= 1:50/km x3k = 5:30 min total time
80% on watt bike= 1:40/km x3k = 5:00 min total time
90% on watt bike= 1:30/km = 1:30/km x1k = 1:30 total time

Thus…

0:00- 5:30 min @70% = 52 RPM AB
5:30- 10:30 min @80%= 57 RPM AB
10:30- 12:00 min @90%= 68 RPM AB
12:00- 17:00 min @80%= 60 RPM AB
17:00- 22:30 min @70% = 55 RPM AB

12.8km AB
239 cals
* Kept all aero

Thu 12OCT17

AM
A) Warm up – Upper Back and Bum
3 sets:
10 sec contralateral hold/side
20m crawl – ball on back
10 sec SL BE hold
10 sec SA, SL ring row hold

Done. Good stuff.

B) Snatch balance to 90 degree + Snatch balance + OHS: 1.1.1 – every 90 sec x 6 sets – Warm up pre and prime movemnt

105, 115, 135, 145, 155, 165

C) Snatch
Emom 16 min –
min 1-4 – 2 reps – 65-70%
min 5-8 – 2 reps – 70-75%
min 9-12 – 2 reps – 75-80%
min 13-16 – 1 rep – 80-85%

185
205
225
245
– felt and looked good. Felt VERY strong here today.

D) 5 sets @increasing effort per set:
3 ring MU
10 DB thrusters – 50#
2 ring MU
30 DU
1 ring MU
Row 500m
rest walk 3 min
– decrease rest by 15 sec/set

1. 3:35
2. 3:28
3. 3:17
4. 3:19- not sure how this was slower… pissed me off
5. 3:10
– Shoulder burner for sure but not too bad. MU to Thrusters to MU is where I felt it the most. Focused on form on rMU, breathing on thrusters, breathing and rotating my right wrist on DU’s, and perfect curve on row. The row is where I picked up pace each round. Started at just under 1:55 pace and last set was around 1:46 pace.

E) Cool down walk in sun 20 in

Around the block. About 20 min.

F) Contralateral Isolated hold: example for you!

yup!

 PM
A)
RTW 45-60 min
1 min bike
1 min side plank rotations/side
1 min row
1 min walking lunges
1 min AB
1 min hollow hold
x 6-8 sets

Subbed bike for ski
8 sets total (48 minutes)
+
Gymnastic Bodies-
Side Level
Prog. #1
Arch Hold: 60sec x2
Hip Circles: 5/side x2

Hollow Back Press
Prog. #2
Push Up: 15 x2
Xiaopen Fwd: 5/arm x2
– palm up in front, palm down in back
+
Thoracic Mobility