5.28.19

A. 2 lean away ring pullups (3-5 sec lean away) x8-10, rest as needed

10 sets completed, these are still tough!

 
B1. 10 single arm banded lat pull-downs ea. x3, rest as needed
*https://youtu.be/9BGsjZweM3s

completed – orange band
B2. AMSAP ring support hold w/ light ring turnout x3, rest as needed

:15 all sets – these felt much improved!

 
C1. 5-10 prone shoulder extensions x4, rest as needed
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/

10 reps each set
C2. 3 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/

completed
D1. AMRAP-1 straight leg box ring dips w/ pause in bottom position ea. rep x4, rest as needed
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
**work on becoming more comfortable in a deep dip position

6, 6, 5, 5 — these felt better than last week as well!
E. Accumulate 150 sec. in a false grip hold- in the lowest ring row position you can while being at full lockout

completed, in :30 increments
F1. 12 seated single arm overhead tricep extensions ea. x4, rest as needed

12lbs all sets
F2. 12 medball chest passes into wall AFAP @ 14# x4, rest as needed

completed

5.27.19

Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz

completed

+
20 min bounding play/ practice
Suggestions:
a) DUs challenging arm positioning (between jerk blocks- see how close you can get your arms in)
b) Lateral bounding box jumps (start on plates and slowly build- working on minimizing ground contact time as you feel more comfortable)
c) Depth jumps to 1. vertical jumps 2. lateral bounds 3. broad jumps
d) Single leg box jumps (start with plate height- play with lateral also)
e) Stiff-legged box jumps

completed – did B up to 12″ box, C, D, and E

+
2 muscle snatch + 2 drop snatch x6, rest as needed
*all at heaviest load from last week + slight increase is possible

65, 65, 65, 70, 70, 70

Here’s a set at 70: https://www.youtube.com/watch?v=v2yJy1uELwM

+
3 tall jerks w/ 2 sec hold in catch + AMRAP-1 behind the neck presses in split jerk position x4, rest as needed
*slight weight increase

Don’t I think I answered your email — these don’t hurt me, I just feel like my mobility really impedes my ability to initiate the pressing movement behind my head.

55lbs x4, 55lbs x4, 60lbs x4, 60lbs x4

I think video is of last set: https://www.youtube.com/watch?v=7cVHhRoJsoo

+
AMRAP-1 BS @ 85% x5, rest 2 min

Using 205lbs – 5, 5, 5, 4, 4

Video is of last set. These feel really slow to me, but video shows they’re not that bad.

https://www.youtube.com/watch?v=9FMMqlGGLEc

+
2 sumo DL x6, rest 2 min
*continue to increase loading

175, 205, 225, 225, 245, 250

250 felt heavy, maybe partially because I was pulling double overhead without thinking about it?

https://www.youtube.com/watch?v=DHHDFlmqoP4

5.25.19

Missed again! It rained all day Saturday and I skipped it 😦

*missed last week
15 min mixed aerobic warmup (bike/row/ski/jog)
+
Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
200m run @ 800m time trial pace, rest 30 sec. x10
*Rest 3 min between sets 5-6
+
1-1.5 mile run- slow pace- barefoot in grass if you can

5.24.19

Shoulder prep:
-C/O sym. activation
-5 serratus wall slides w/ miniband x2
-5 loaded shoulder CARs ea. x2
-10 prone PVS lift-offs in jerk grip

completed
+
Tspine extension/ shoulder flexion development w/ barbell:
A. 5 jerk grip OHS @ 2121 x5, rest as needed
*positional focus- slight weight increase from last week 

35, 45, 45, 55, 65

B1. 5 seated band-resisted PVC OH press w/ 2 sec. hold OH x5, rest as needed
*during hold- create as much throacic extension as possible. This video shows legs extended- I want you to start with your legs crossed… criss-cross applesauce style**3rd video: https://www.instagram.com/p/Bv_YJgohPGY/

completed
B2. 5 jerk grip “snatch-balances” x5, rest as needed
*build comfort/range in this position- build weight by feel 

35, 35, 45, 45, 55
+
Strict MU strength
A1. 4.4 hinge rows w/ 3 sec hold at top of each rep x3, rest as needed between 4’s and sets
*https://youtu.be/S3vjG6A28do

completed – these are feeling slightly better
A2. 60sec. slow transition traces on low rings x3, rest as needed
*https://www.instagram.com/p/BuWBwLHg9Wh/

completed
B1. AMRAP-1 chin ups @ 11X2 x3, rest as needed

4, 4, 3
B2. 5 Russian Dips x3, rest as needed
*https://youtu.be/YJnTF0RjVo4
**do these with a toe support on the ground this week 

completed, these are feeling slightly better as well
C. 10 kneeling abwheels x3, rest as needed

done
+
Scap Strength:
A1. 6-10 prone shoulder extensions x3, rest as needed
*3rd video
*https://www.instagram.com/p/BvM9_nynyJ1/

10 reps per set
A2. 10 scap pushups on elbows x3, rest as needed
*if needed- do these on your knees

completed

5.23.19

15 min mixed aerobic warmup (bike/row/ski/jog)

Bike/jog/bike
+
Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz

completed
+
1 mile run @ 95% effort
*Rest 10 min

:91 mile in 7:21 – ave pace 8:02 – ave HR 158 – max HR 168

(based on this, I didn’t think I could hit 2 more 8 min miles with less rest, so adjusted expectations down)
2 x 1 mile run @ 8 min pace
*Rest 2-3 min between 

First:

:94 miles in 8:03 – ave pace 8:32 – ave HR 160 – max HR 168

Second:

:94 miles in 8:03 – ave pace 8:32 – ave HR 165 – max HR 175

Really had to push on the last mile to hold that pace
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc?

completed

5.21.19

A. 2 lean away ring pullups (3-5 sec lean away) x8-10, rest as needed

8 sets – wasn’t sore after these this week!
B1. 10 single arm banded lat pull-downs ea. x3, rest as needed
*https://youtu.be/9BGsjZweM3s

completed – orange band
B2. AMSAP ring support hold w/ light ring turnout x3, rest as needed

:12, :12, :12
C1. 5-10 prone shoulder extensions x4, rest as needed
*3rd drill 
**https://www.instagram.com/p/Bqu9C8LBl5C/

completed, 10 reps per set
C2. 3 box-supported front lever raises w. 3-5 sec hold at top of ea. rep x4, rest as needed
*Keep arms straight: https://www.instagram.com/p/BoZnBZEFsgn/

completed
D1. AMRAP-1 straight leg box ring dips w/ pause in bottom position ea. rep x4, rest as needed
*2nd video: https://www.instagram.com/p/BqnOol-Bx37/
**work on becoming more comfortable in a deep dip postiion

5, 5, 5, 4

Still having trouble extending the elbows at the top

E. Accumulate 120 sec. in a false grip hold- in the lowest ring row position you can while being at full lockout

:30 increments
F1. 10 seated single arm overhead tricep extensions ea. x4, rest as needed

12lbs all sets
F2. 10 medball chest passes into wall AFAP @ 14# x4, rest as needed

completed

5.20.19

Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz

completed
+
20 min bounding play/ practice
Suggestions:
a) DUs challenging arm positioning (between jerk blocks- see how close you can get your arms in)
b) Lateral bounding box jumps (start on plates and slowly build- working on minimizing ground contact time as you feel more comfortable)
c) Depth jumps to 1. vertical jumps 2. lateral bounds 3. broad jumps
d) Single leg box jumps (start with plate height- play with lateral also)
e) Stiff-legged box jumps

completed
+
2 muscle snatch + 2 drop snatch x6, rest as needed
*all at heaviest load from last week

all sets 65lbs

 
+
3 tall jerks w/ 2 sec hold in catch + AMRAP-1 behind the neck presses in split jerk position x4, rest as needed
*work between 75-105#

haha still lighter – 55 x3, 55 x3, 55 x3, 55 x4

+
AMRAP-1 BS @ 85% x4, rest 2 min

Used 205lbs

4, 4, 4, 3. tried to push myself here! Feels slower than it looks

 
+
3 sumo DL x5, rest 2 min
*slight increase from last week 

175, 205, 225, 235, 235. I can feel my L hamstring/inner thigh working hard on these – not in a “Pain” way, I just can feel it.

5.18.19

15 min mixed aerobic warmup (bike/row/ski/jog)
+
Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
200m run @ 800m time trial pace, rest 30 sec. x10
*Rest 3 min between sets 5-6
+
1-1.5 mile run- slow pace- barefoot in grass if you can

Didn’t do this, hiked 10 miles instead.

5.17.19

Shoulder prep:
-C/O sym. activation
-5 serratus wall slides w/ miniband x2
-5 loaded shoulder CARs ea. x2
-10 prone PVS lift-offs in jerk grip

all completed
+
Tspine extension/ shoulder flexion development w/ barbell:
A. 5 jerk grip OHS @ 2121 x5, rest as needed
*positional focus- start light

35, 45, 45, 50, 50

(Video says 55 but I think it’s 45?)

B1. 5 seated band-resisted PVC OH press w/ 2 sec. hold OH x5, rest as needed
*during hold- create as much throacic extension as possible. This video shows legs extended- I want you to start with your legs crossed… criss-cross applesauce style
**3rd video: https://www.instagram.com/p/Bv_YJgohPGY/

completed
B2. 5 jerk grip “snatch-balances” w/ empty barbell x5, rest as needed
*build comfort/range in this position

these felt better than last week – missed  the empty bar note and went: 35, 35, 45, 45, 50
+
Strict MU strength
A1. 5 hinge rows w/ 3 sec hold at top of each rep x3, rest as needed
*https://youtu.be/S3vjG6A28do

completed
A2. 60sec. slow transition traces on low rings x3, rest as needed
*https://www.instagram.com/p/BuWBwLHg9Wh/

completed
B1. AMRAP-1 chin ups @ 11X2 x3, rest as needed

2 reps all sets – abs were still sore from earlier in the week and that really limited me here
B2. 5 Russian Dips x3, rest as needed
*https://youtu.be/YJnTF0RjVo4
**do these with a toe support on the ground this week 

completed
C. 10 kneeling abwheels x3, rest as needed

was too sore to do these!
+
Scap Strength:
A1. 6-10 prone shoulder extensions x3, rest as needed
*3rd video
*https://www.instagram.com/p/BvM9_nynyJ1/

10 reps each time
A2. 10 scap pushups on elbows x3, rest as needed
*if needed- do these on your knees

completed from feet

5.16.19

15 min mixed aerobic warmup (bike/row/ski/jog)

Was short on time, skipped this
+
Locomotion/ running prep flow:
Follow along- 25ft of each x2 sets
*https://youtu.be/WIiWBJh03ow?list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz

completed
+
2 mile run @ sustainable effort
*5 min walking rest
x2
(if you can- get HR metrics)

used a loop by the gym that’s just under 1 mile

First time: 1.88 miles in 20:51 (11:05 pace) 132 BPM  ave / 148 max HR

second time: 1.87 miles in 20:20 (10:53 pace) 144 BPM ave / 158 max HR
+
Foot Strengthening drills
25ft ea. x2, Rest as needed
-forefoot forward walk
-forefoot forward walk w/ external rotation
-forefoot forward walk w/ internal rotation
-forefoot backwards walk
-forefoot backwards walk w/ ext. rotation
-forefoot backwards walk w/ internal rotation
-forefoot lateral walk (L/R)
-heels forward walk
-heels forward walk ext. rot.
-heels forward walk int. rot.
-heels backward walk
-heels backward w/ external rot.
-heels backward w/ int. rot. 
-heels lateral walk (L/R)
-eversion forward walk
-eversion backward walk
-inversion forward walk
-inversion backward walk
*https://youtu.be/s8wQNPCk_oc

completed