5.11.18

Feeling much better than yesterday!

A. 3 tempo Box Squats @ 30X1- Build to a heavy 3 w/ good technique and adhering to tempo

Up to 175 – tried to send hips back/keep shins more vertical than usual and felt like I was partially successful

B1. 50ft duck walk x3, Rest 1 min

completed — getting a little more comfortable here
B2. 100ft walking lunge w/ 15-25# plate OH x3, Rest 1 min

completed with 15lbs…I should increase weight next time
B3. 10 reverse hypers (add load by feel) x3, Rest 1 min

completed – used 30lbs (should increase here as well). These felt great
B4. 10 single leg squat to bench w/ miniband below knees ea. x3, Rest 1 min

completed..these were tough!
+
3 rounds @ 70% effort:
400m run
500m row
*Rest 1 min

4:45 (2:20 run / 2:15 row)

4:37 (2:12 run / 2:10 row)

4:35 (2:12 run / 2:09 row)

Almost forgot how slow my running is 🙂

First run was a little slow, round 2/3 were about a good 70%. It’s so much easier for me to pace a row/bike than a run, my running pacing is usually pretty bad.

5.10.18

Felt pretty shitty going into today — traps/upper back were really sore from something yesterday?

 

A. 3 Weighted pull-ups @ 70% x3-5 sets, Rest 2 min

70% = 28lbs…used 27.5lbs and got 2 reps in the first set, then 1 rep, then 1 rep. Honestly don’t know if I could have gotten sets of 3 on a day that I was feeling good
B. 2 weighted ring dips @ 70% x3-5 sets, Rest 2 min

70% = 14lbs…used 12.5lbs and got 1 rep, 1 rep, 1 rep. Same comment as aboce
C. 10 Bench Press @ 50-60% x3-4 sets, Rest 1 min

used 85lbs (50%) and completed 4 sets
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

completed…really tried to take my time and pull my lower back into the wall before moving my hands. Slowed it down a lot and completed 5 reps then a short break, then 5 more reps per set
+
C/O Sym Recovery Protocol x2

completed, this was probably the best part of today

5.9.18

Build to a heavy single Back Squat

220 — hit 200 on my most recent “heavy single” post-Hamstring injury. Lifetime max is 280. 220 and everything leading up felt great — tried to not descend down too fast during the rep but still have speed up.

+
5 Single Arm KB Deadlift ea. + 25ft carry ea. (5 DL on R arm into carry, then repeat on L arm) x6, Rest as needed
*As heavy as you can
**Focus on your hip hinge and not rotating to lower the bell

32kg for 4 sets, then 48kg for the last two sets. Sadly, we don’t have a weight in between! I didn’t feel like I was twisting a lot during the sets with 48, but got a little toe-y on some reps

 

+
25ft OH barbell carry w/ hanging KBs x6, Rest as needed
*Challenging weight but under control 

used 33lbs plus 8kg KB per side for all sets. might try 12kg next time? might be too big a jump
+
50ft double KB front rack carry x6, Rest as needed
*Focus on not rounding your thoracic spine and maintaining a calm breathing pattern

used 20kg for two sets and then bumped up to 24kg for the remaining sets
+
3 rounds for quality:
10 tall kneeling banded hip extensions
10 alt. banded deadbugs (band around feet)
20-30 sec. straddle hollow hold

completed

5.8.18

A. Build to a heavy single push press

145 – that rep felt a little slow/forward so I stopped there. I think lifetime PR is 175? Heaviest I’ve done anytime in the past year is 155 I think

 

 

B. Build to a heavy single strict press

120, which surprised me. Lifetime is 135, but I haven’t been near that in a lonng time.

 

+
AMRAP 5 min: BFB

52 reps. Went in with a goal of 10 reps on the minute, and was able to hold that. Honestly, should have pushed a little more and tried to hit 11/ min. Limited here is not breathing at all, just more hips/calves with the jump up/jump down/jump over.
+
Shoulder “”positional”” and mobility
-2 cycles of “”Open Shoulder”” routine (exercises 1 & 2.. 3 only if you feel comfortable): https://www.instagram.com/p/BZymT9LBoL8/?hl=en&taken-by=cfgymnastics
-2 cycles of Thoracic Openers (quadruped cat-camel + quadruped thoracic rotations + side-lying shoulder windmills)
C. End-range Shoulder Movement – 2-3 sets
-15 Face-down Banded PVC Behind the Neck Lat-pull-down
*https://www.youtube.com/watch?v=G1NIfbU5jwk
-15 Face-down Banded PVC Overhead End-range Lift-offs (band should ASSIST into ROM)
*https://www.youtube.com/watch?v=4vodyMSlQRU
-5 Face-down Shoulder Swimmers
-10-15sec Single-arm Rings hang ea side

Everything completed — shoulder and thoracic videos feel great. I will probably video the PVC stuff next time to ensure I’m doing it correctly.

5.5.18

**ended up doing this today because Sat was beautiful and I knew I had to go into the gym today for work anyways**

A. 1 hang squat snatche (above knee) x8, Rest as needed
*start light and build by feel

65, 75, 75, 85, 85, 95, 95, 105. Took my time building here. Everything felt fine — its funny 105 felt really really sloppy to me, but video reveals it wasn’t bad.

 

B. 1 Snatch balance x8, Rest 2 min
*Build according to your comfort level

These actually felt really good, even better than the snatches

65, 75, 85, 85, 95, 95, 105, 105

+
Before DLs…
2 sets:
10 banded good-mornings
10 alt. banded dead-bugs
10 reverse-hypers

completed
C. Build to a mod- heavy single DL (pay attention to how your bak is feeling)
..after DLs..

Built to 255 – which is 20lbs more than when I built “heavy” post-hamstring issue. Back felt great today, which was more reliving. Don’t know if not having the squats prior or the movement prep made a difference, but everything felt great. Still way off life time max (340) but getting closer 🙂

 

3 sets:
10 alt. banded deadbugs (band around feet)
5 stir the pot ea. direction
30 sec. bent knee hollow hold

completed
+
10 min. cyclical cooldown of your choice

bike plus 45-60 min of hiking. So much sunshine here!!

5.4.18

Build to a heavy single Front Squat

195 — last time I tested this post-hamstring injury it was 175, so happy with progress here. Lifetime PR is 240 ( I think) so still a little ways to get back to that 🙂

+
30 min AB for max cals
*Record avg RPM and Watts

321.4 cal — 245 ave watts/56 ave RPMs

Holy shit — this is a 30 cal lifetime PR on this. That was crazy. Tried to stay around 240 watts as long as possible, which was slightly more than 10 cals per minute. I was at 158 cal at 15:00, so I guess I managed to go slightly faster in the second 15:00, which is extra crazy. Had to lay down for a while afterwards

 
+
A. Positional Breathing – 2-3 sets (breaths = inhale nose / exhale mouth @3162 cadence)
-10 breaths w/ feet elevated on bench, lying on back
-10 breaths in quadruped position
-10 breaths in 1/2 kneel position
-10 breaths in “”cobra”” 
-10 breaths in “”straddle cobra””

completed 2 sets. Was interesting to see what position are easier/harder to breathe in.
+
10 min. quad smashing 

completed. added some calves in as well

5.3.18

A. Build to a 1RM Weighted pull-up

40lbs — improvement from my last testing! Which was a solid 35lbs and a sketchy 37.5)

B. Establish a max set of UB strict pull-ups

6 reps — Again, improvement from last test (5)

C. For Time: 30 strict pull-ups (7 min cap)

6:34 — don’t know that I have a previous time for this, just wanted to make sure I finished under the time cap. Did one double to start and then singles for the rest. Took 3:00 to do the first 15 reps, so definitely slowed down a little in the second half of the set.
D. Build to a 1RM weighted ring dip

20lbs- giant fucking PR here!!

E. Establish a max set of UB ring dips

3 — mini PR here! Had been stuck at 2.5 for a while

F. For Time: 30 strict ring-dips (7 min cap)

haha no way I was getting through 30. Got 13 in 7 min.
+
-2 cycles of “”Open Shoulder”” routine (exercises 1 & 2, 3 only if you feel comfortable): https://www.instagram.com/p/BZymT9LBoL8/?hl=en&taken-by=cfgymnastics
-2 cycles of Thoracic Openers (quadruped cat-camel + quadruped thoracic rotations + side-lying shoulder windmills)

completed — everything felt great here, only did exercises 1 and 2 of the open shoulder stuff.

5.2.18

A1. 6-8 RFE split squats ea. x4, Rest 1 min
*Increase weight slightly from last week

30 x6, 30 x6, 35×6, 35×6.

A2. 6-8 2-DB RDLs x4, Rest 1 min
*Increase weight slightly from last week

These felt a lot better than last week — no tension in the lower back

30 x8, 30 x8, 35 x6, 35 x6
B1. 10 Glute Bridge with Isometric Hip Flexion (each) x3 https://www.youtube.com/watch?v=-3Rmg-1drdI 

completed
B2. 10 Band Resisted Leg Scissors (each) x3 https://www.youtube.com/watch?v=N_e42OX6blU 

completed
+
3 rounds for quality:
3 min AB
50ft duck walk
50ft duck walk backwards
10-15 V-ups (try for an unbroken set)
3 min row
50ft core control bear crawl
50ft core control backwards bear crawl
10 Circle Arch Ups on GHD (5L/5R)
https://youtu.be/Z5HCAlVEJTo
https://www.youtube.com/watch?v=4d52Y9W2M0g

completed..the duck walks are really tough on the hips, especially the backwards ones
+
C. 90-90 Hip Sequence: 1 min in each stretch (ea. side), 5 Rotations (ea. side/leg), 5 transfers(if you can’t do these, that’s okay- stick to the first two drills) (ea. direction) x3 (of entire sequence)
https://www.youtube.com/watch?v=nLuvQCTPrcY
C1. 1 min. calf foam roll (ea.) x3
C2. 2 min Toe elevated ankle dorsiflexion stretch with banded ankle distraction (ea. side) x3

got through 1.5 rounds and got distracted  

5.1.18

5/1
1 push press+ 1 push jerk + 1 split jerk x5
*Build by feel through sets, rest 2 min

105, 115, 115, 125, 125. This felt better than last week

+
A1. 1 strict ring dip + 5-15 sec. support hold x4, Rest 1 min

:10 hold each time

A2. 4-6 chin ups x4, Rest 1 min

made 4 reps each time…didn’t think I would make it, but it wasn’t bad until the last set

 

B1. 15-25 sec. ring to chest hold in false grip in an inverted row position (try w/ your feet elevatedf and body parallel, if this is too diffocult, feet on ground) x4, Rest 1 min

:15, :15, :13 (wrist was getting pinched), :15

Man, my false grip is weak. :15 is basically max effort for me on this

 
B2. AMRAP Pike HSPU (toes on box) x4, Rest 1 min

This felt worse than last week for some reason?

5, 4, 4, 4

C. C/O Symmetry Iron Scap protocol

yup
+
EMOM 12 min:
4 BFB + AMRAP wallballs (cap at 45 sec. each minute)

10, 10, 10, 8, 8, 8, 8, 8, 8, 8, 10, 10

This was less horrible than last week, and legs were less sore after the fact. I probably should push a little more and holds 10s for longer but not quite there yet 🙂

 
+
15 min cyclical cooldown of your choice

bike EZ

4.28.18

A. 2 hang squat snatches (above knee) x5, Rest as needed
*start light and build by feel

65, 75, 75, 85, 85

Shoulder felt Ok! But didn’t push the weight

B1. 2 slow snatch pull @ 85-95% (6 sec. from ground to hip) x4, Rest 1 min

115, 115, 125, 125

B2. 3 Snatch balances x4, Rest 2 min
*Light load, focus on speed and stability in catch

65, 65, 75, 75 — these felt OK as well

C. 2 BS @ 88-90% x4, Rest 3 min

Used 90% (185) completed all 4 sets. Wasn’t too bad — could have added a little more weight or a rep per set and would have still made it 🙂

*Before starting D:
2 sets:
10 banded good-mornings
10 alt. banded dead-bugs
50ft hamstring kick-up walk

didn’t know the hamstring kick-up walk, but added 2×10 reverse hyper no weight

D. EMOM 6: 3 banded DL @ 60-75% *Slight weight increase from last week
*Focus on keeping lats active and tension in upper back to keep the bar close to you

completed with 185 — 10lbs heavier than last week (?)

Ok, so back felt better than last week for sure, but not great. Felt good re-warming up, but after the DLs, lower back just felt tight again. Felt that way rest of the train (trained in the later afternoon), but was fine the next day and has been since. So, warming up more helped but didn’t quite solve the issue

+
*Missed last week
4 rounds:
8 rope pull-ups (4L/ 4R)
50ft 2-KB FR walking lunge (choose a weight that you can maintain unbroken sets with)

completed, used 16kg KBs. Lunges were tough, tried to make myself not pause on the step-thru of any reps. Rope pull-ups were hard, split them up 2-2 mostly, but did a couple of single reps towards the end.

+

10 min foam rolling on HS and glutes

Missed this…glutes were nice and sore the day after