5.26.18

2 Power Snatch @ 80% (of last week’s single) x5, Rest as needed

completed, used 95lbs. Didn’t feel great, didn’t feel bad. Video looked fine, but timing felt a little off on the landing? Shoulders felt a little tight, but not too bad.

+
3 snatch grip push press x5, Rest as needed
*Slight increase in weight if you feel comfortable 

This felt better than last week – 75, 75, 85, 85, 95
+
1 squat clean + 2 front squats x4, Rest as needed
*All sets at heaviest load from last week 

All sets 135lbs – this felt much easier than last week, even with my legs a little tired

+
3 DL @ 88% every 90 sec- continue until you feel a deterioration in your technique/ bar speed slows down/ or you are not able to recover within the interval

Used 225lbs (last week 215). Made it through 4 sets. Bar speed is definitely the first thing to go for me
+
RNT split squat series x2
-12 reps band pulling L knee in
-12 reps band pulling L knee out
-12 reps band pulling R knee in
-12 reps band pulling R knee out
https://www.youtube.com/watch?v=_3NGHTTweFs

completed

5.25.18

A. 3 tempo Box Squats @ 30X1 @ 175# x5, Rest 2 min

completed. This actually felt a little better than the 165 last week

+
Lunge circuit: Rest 30 sec. between movements, Rest 3 min between rounds- 4 sets
-20 alt. goblet alt. cossack squats (26-35# KB)
-15 single leg squat to bench with mini band – L leg
-15 single leg squat to bench with mini band – R leg
https://youtu.be/2kPGd3uhaEw
-45 sec. wall sit w/ mini band above knees
https://youtu.be/LokiM–bPVA
-150ft walking lunge w/ 14# vest on

completed. This suckkked. Quite the leg pump.
+
@ high effort:
15 cal AB
200m run
*Rest 2 min
x5

1:59, 1:54, 1:52, 1:53, 1:54

Was worried about going out too hot on the bike with the run right after so held back on the first round. It went well so increased the bike pace a little after that. Bike was taking between 1:09-1:15, pretty steady
+
1 mile easy jog @ cooldown pace

completed. Slow as fuck, calves felt super lit up. Maybe 12 min ish?

5.24.18

A. 2 Weighted pull-ups @ 40-50% x4-6 sets, Rest 2 min
*Increase weight slightly from last week

17.5lbs x2, 17.5lbs x2, 20lbs x2, 20lbs x2

Why is 2 reps so much easier than 3??

https://www.youtube.com/watch?v=vN5GNFwdoFo

https://www.youtube.com/watch?v=brZZ4MC7xs8

B. 1 weighted ring dip @ 40-50% x4-6 sets, Rest 2 min
*Increase weight slightly from last week

7.5lbs, 10lbs, 10lbs, 10lbs

Didn’t upload videos for some reason, but ROM was gine

C. 8-10 Bench Press @ 95# x3-4 sets, Rest 1 min

10 reps for all 4 sets…that was tough

+
Scap Support Series x3
20 Banded facepulls
10 Rings hinge row
10 Scaption
20 straight arm lat pull down
5 planche lean (feet elevated)
10 T pulls
10 W pulls
10 Y pulls
*https://www.youtube.com/watch?v=Qn6h-uPtub4&t=23s

completed x3. TWYs get super tiring!

5.23.18

800m run @ last week’s avg mile pace
*Rest 2 min
x4-6
*If you are holding pace, continue to 6 sets

Goal pace 4:44

Actual:

4:30 (went out a little hot on first 400), 4:37, 4:40, 4:34, 4:38, 4:40

I could definitely feel myself figuring out the pacing a little more during this. Can probably hold a couple of more sets at the 4:40ish pace, especially if I don’t do the first set at 4:30 🙂
+
3 rounds:
1 min calf foam roll ea. 
60 sec. banded frog rocks
https://www.youtube.com/watch?v=MhQbzBHipsU
3 quadruped hip CARs ea. 
https://www.youtube.com/watch?v=0Hzh7otLlls

completed, plus rolled out calves for longer, plus worked on IT band for while as well. Calves and IT band are definitely still in the process of adapting to training volume re: running.

5.22.18

A. 1 snatch balance @ 110 x3-5, Rest as needed
*3 count pause in bottom position

completed 5 sets. This weight didn’t feel too bad, and I felt like I dropped a little faster as the sets went on. (Video is out of the first set)

 
B. 5 DB Split Jerks x5, Rest as needed
*3 sec. hold in split before recovery (focus on your midline)
https://youtu.be/KpE5v62Qnbk

35, 35, 35, 40, 40. Can still increase here, but 40 was slightly challenging

C1. 10 single arm strict press ea. x3, Rest 1 min

25, 30, 30. 30 is probably a 10 or 11 rep max
C2. 15 barbell inverted rows x3, Rest 1 min

completed
D1. 10 single arm DB row ea. x3, Rest 1 min

50lbs all sets
D2. 10-15 diamond push-ups x3, Rest 1 min

10 reps each time
+
5 sets AFAP:
6 BBJO (20″)
8 alt. DB snatch
10 cal AB
*Rest 3 min

did 4 sets this time because I only got through 3 sets last week.

1:25, 1:28, 1:30, 1:30. tried pacing out the BBJO a little more so I wouldn’t blow up my quads before I got on the bike and that seemed to work well in terms of allowing me to survive 4 rounds, but definitely slowed down my top end speed. Still was trashed at the end.
+
10 min cyclical cool down of your choice

walked

5.20.18

Power Snatch: Build to a technical heavy single for the day
up to 120. I actually I am glad I videoed because I would have stopped around 105-110 otherwise. But, everything looked good on video around that weight even though it felt sloppy so kept increasing.

 

 
3 snatch grip push press x5, Rest as needed

65, 65, 75, 75, 80. Should increase weight here next time

 
+
1 squat clean + 2 front squats x5, Rest as needed
*5 tough sets

115, 125, 125, 135, 135. Squat got slow at 135

 
+
3 DL @ 85% every 90 sec- continue until you feel a deterioration in your technique/ bar speed slows down/ or you are not able to recover within the interval

used 215, got through 5 sets. This actually was easier than I thought it would be, but felt myself getting slower after the 5th set so stopped

 
+
RNT split squat series x2
-10 reps band pulling L knee in
-10 reps band pulling L knee out
-10 reps band pulling R knee in
-10 reps band pulling R knee out
https://www.youtube.com/watch?v=_3NGHTTweFs

completed

5.18.18

A. 3 tempo Box Squats @ 30X1 @ 165# x5, Rest 2 min

Completed. First set was probably toughest, but felt a little better/fast after a set or two more. Not an “easy” weight though.

B1. 50ft duck walk x3, Rest 1 min

completed
B2. 100ft walking lunge w/ 25# plate OH x3, Rest 1 min

completed…was tough for me to do step-thru lunges with the slightly heavier plate. Brain wanted to stop between each set
B3. 10 reverse hypers (add load by feel) x3, Rest 1 min

*Increase weight from last week

up to 50lbs!
B4. 12 single leg squat to bench w/ miniband below knees ea. x3, Rest 1 min

completed
+
4 rounds @ 70% effort:
400m run
500m row
*Rest 1 min

ran out of time for the full thing so did:

400m run, rest 1 min x4 @ moderate effort

Went: 2:15, 2:10, 2:15, 2:12

Side note: need to roll out my calves more as we keep running because they get tight the day after running. Also, had some similar tension on the inside of my L knee the day after running. Tight IT band maybe? No pain, just tension

5.17.18

Way behind on updating, sorry!

 

A. 3 Weighted pull-ups @ 40-50% x3-5 sets, Rest 2 min

used 15lbs (38%) and completed: 3 reps, 3 reps, 2.5 reps. Not easy, would try and hit 3 reps for another set or two next time:

 
B. 2 weighted ring dips @ 40-50% x3-5 sets, Rest 2 min

used 7.5lbs and completed: 2 reps, 2 reps, 1.5 reps

C. 8-10 Bench Press @ 95# x3-4 sets, Rest 1 min

completed 4 sets of 8 @ 95lbs. Maybe could have handle 9-10 reps per set? Got tough with only 1 min rest
D1. 10 banded lat pull-downs in hollow body x3, Rest 1 min
https://youtu.be/FVjtOSA-dz8

completed
D2. 10 thumbs up DB reverse flies x3, Rest 1 min
https://www.youtube.com/watch?v=C1yi8OL7c3Y

used 5lbs per hand, completed
D2. 10 seated wall-slides x3, Rest 1 min
https://www.youtube.com/watch?v=u7vfya5EELw

Fuck, these are tough. I can’t do 10 reps in a row without taking a break. Videoed them. Interested that my R shoulder is the “bad” one, but the left one felt tighter that day and looks worse in the video.

 
+
C/O Sym Recovery Protocol x2

skipped, forgot

5.16.18

For Time:
2 mile run
*Record mile splits

18:56 aka slow as fuck

9:32 / 9:24 miles

Ran this on the 400m course on the street near the gym to attempt to use 400m splits to help me pace, but still had a hard time. A 2:30 and 2:20 400 don’t feel that different to me, so I tend towards 2:30. I didn’t feel gassed at the end, just like I didn’t know how to move any faster without moving too fast if that makes sense. Also, calves are a little sore today
+
3 rounds:
1 min calf foam roll ea. 
60 sec. banded frog rocks
https://www.youtube.com/watch?v=MhQbzBHipsU
3 quadruped hip CARs ea. 
https://www.youtube.com/watch?v=0Hzh7otLlls

Completed! Calves and IT band needed some work

5.15.18

A. 1 snatch balance @ 105 x5, Rest as needed
*3 count pause in bottom position

completed — 105 didn’t feeling amazing so I was glad I videoed it to see it was fine

 

B. 5 DB Split Jerks x5, Rest as needed
*3 sec. hold in split before recovery (focus on your midline)
https://youtu.be/KpE5v62Qnbk

25, 30, 30, 35, 35. Had no idea where to start on weight. 25 was definitely a little light, could increase more next time

 

C1. 10 single arm strict press ea. x3, Rest 1 min

25s for all sets…30 seemed like a big jump
C2. 15 barbell inverted rows x3, Rest 1 min

completed
D1. 10 single arm DB row ea. x3, Rest 1 min

35, 40, 40
D2. 10-15 diamond push-ups x3, Rest 1 min

10 reps per round…would have been difficult to do more without stopping
+
4 sets AFAP:
6 BBJO (20″)
8 alt. DB snatch
10 cal AB
*Rest 3 min

1:16, 1:7, 1:37, didn’t do the 4th round

This was rough. Quads/hips get pretty lit up by the BBJO and then it was just was hard to hang on during the bike. First two rounds I got up to 600 watts and then couldn’t quite hold…third round I dropped off dramatically (was towards 250 watts for the last half) so just cut it off there
+
10 min cyclical cool down of your choice

walked for 10 min