12.21.19

Back Squat 1RM

250

250 was super easy, which surprised me, so I jumped to 260…and missed. Maybe should have gone to 255 instead? Up 10lbs from pre-test

 

 

Deadlift 1RM

305

Upon watching the video, should have tried 310-315, but felt a little scarred but the 260 fail and very tired by the time I got to 305. Up 15lbs from pretest?

 

 

 

Bench Press 1RM

 

165

Was a tiny bit sore from Thurday’s dips and really feeling fatigued by the time I got to this, so matched by pretest and called it a day. Interesting that dips improved so much but bench is still down.

 

Overall, super happy with progress this cycle! Feel like I have more in the tank on the 2k and the BS/DL though!

12.20.19

Row 2k

7:32.6

aka a lifetime PR by one second!!

Went out at 1:55 and was feeling good so gradually sped up. Had a lot in the tank at the end, so I think I could have gone a couple of seconds faster if I had started faster. But, live and learn 🙂

 

Splits were: 1.55.5 / 1:54.9 / 1:54.1 / 1:48.2 (aka a lot of sprinting)

 

12/19/19

Retest

20 strict pullups for time 

– 4:21 (from 5:27)

Really happy with this! Started with a double, and then just a single rep on the :15. Never got too too difficult, speed up the last two reps

15 strict dips for time 

– 9:28!!! From 12 reps @ 10 min cap

Really happy with this too. Felt nervous because it felt like I hadn’t been on the rings for a while but everything held up. Did one rep on the :40 and was able to hold that well.

12.17.19

15 min aerobic prep

ski/bike/row
+
300m row @ target 2k pace
1 min walking rest
x3

1:52.6, 1:52.6, 1:52,6

Hardest part of short intervals is keeping pace consistent!
+
For 15 min @ 70% effort:
30 cal AB
30 cal ski

2 rounds plus 15 cal bike
+
10 min easy bike or walk cooldown 

walk

12.16.19

12/16
Theraband shoulder prep routine:
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg

completed
+
Handstand skill
10-15 min working on:
-Pike rocks
*3rd video: https://www.instagram.com/p/B3NRRbnJ_-g/
-Wall facing shoulder shifts
*this does not need to be as drastic of a shift as his but work on moving most of your weight over one hand while maintaining your bodyline
**https://youtu.be/fdqa_UWyCGg

completed, still not feeling great
+
A. 3 strict pullups AFAP x5, rest 2 min

:05 for first 3 sets, :07 for last two (all UB)
B. 3 DL @ 70% for speed x3-4, rest 90 sec

used 205lbs for 3 sets
C1. 10 alt DB row from plank position x3, rest 1 min

35lbs for all sets
C2. 6 bottom’s up KB press from 1/2 kneeling ea x3, rest 1 min

8kg for all sets
C3. 30-40 sec front plank x3, rest 1 min

:30 for all sets
D. 6 pushups AFAP x4, rest as needed
*focus on the speed of your change of direction

completed. this was fun – almost made me feel good at push-ups 😛
+
15 min ski @ comfortable pace

completed..very comfortable 2:50 ave

12.14.19

A. 3-5 speed back squats @ 185# x3, rest to recovery

3 reps for all sets
B. 2 speed banded DL x5, rest as needed
*moderate-across. Focus on speed off of ground

used 155lbs, probably should have used 165-185lbs ish
C1. 3 box jumps from seated x3, rest as needed

24″ for all
C2. 3 broad jumps from seated x3, rest as needed

completed
D1. 6 alt jumping split squats x3, rest as needed
*for max height each rep

completed
D2. 30 sec sorensen hold on GHD x3, rest as needed

completed

12.13.19

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

bike/ski/row
+
3 x10-12 sec row @ sprint effort, rest to recovery between

1:30, 1:29, 1:28
+
45 sec row @ target 2k pace x5
*rest 1:15 easy spin on bike between sets

1:51.9 for all sets…which is a little aggressive (maybe a second too fast), but felt good!
+
3 x10 sec AB @ sprint effort, rest to recovery between

1014w, 1076s, 1076w
+
10-15 min cooldown of your choice

walk

12.12.19

Shoulder prep:
3 sets:
10 cat-cows
5 feet on bench supported scap pull up @ 2222
5 KB armbars – stop prior to anterior shoulder glide
5 reps med ball thoracic opener https://www.youtube.com/watch?v=_C1nMSnoCsA&t=5s – add some light loading to PVC 2.5-5lb

completed
+
Accumulate 10-12 squat snatch singles @ 110+

this didn’t go very well…

110, 110, 110x, 85 (to regain confidence), 105, 110, 110, 115, 115, 115x

Was just a little forward the entire time
+
A1. 8 band resisted single arm DB rows ea. x4, rest as needed
*focus on scap retraction
**this set up but single arm:https://youtu.be/M_6uJtIwiOg

40, 40, 45, 45
A2. AMRAP UB feet-elevated ring rows x4, rest as needed

7, 6, 6, 5
B. AMRAP UB ring rows w/ feet-elevated x4, rest 60 sec

didn’t do this because of RR above
C. 5 powell raises ea. x5, rest as needed
*focus on scap activation
**https://youtu.be/BxK60HYw760

10lbs for all
D1. 3 prone shoulder extensions x3, rest as needed
*goal in to keep wrists and elbows as close to body as possible. This comes from scap retraction

done
D2. 30 sec reverse table plank x3, rest as needed

done

12.10.19

15 min aerobic prep

bike/ski/row
+
500m row @ under avg 2k pace x8, rest 1:1

First 4 sets: 1:57.5

Last 4 sets: 1:56.9

Was tough but made it!
+
For 25 min @ 70% effort:
30 cal AB
30 cal ski

didn’t rest long between row and this so really dialed down the intensity. Got 3 rounds in 23:00 and then 10 slow slow bike cals to finish.
+
10 min easy bike or walk cooldown 

walk

12.9.19

Theraband shoulder prep routine:
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg

compleed
+
Handstand skill
10-15 min working on:
-Pike rocks
*3rd video: https://www.instagram.com/p/B3NRRbnJ_-g/
-Wall facing shoulder shifts
*this does not need to be as drastic of a shift as his but work on moving most of your weight over one hand while maintianing your bodyline
**https://youtu.be/fdqa_UWyCGg

10 min here – did some regular kick up and holds as well
+
A1. 3 S.HSPU (pick a target that allows for UB sets) x6, rest 1 min

used 2 ab mats — intended to decrease but got tough with the limited rest
A2. 5 strict pullups AFAP x6, rest 2 min

:16 (3-2), :20 (3-1-1), :25 (3-1-1), :30 (2-1-1-1), :30 (2-1-1-1), :35 (2-1-1-1)

Got really tough!
+
A. 2 bench press @ 80-85% x3-4, rest as needed

(read this as not superseted with Bs)

135lbs for 3 sets
B2. 10 single arm tricep kickbacks ea x4, rest as needed

12lbs, 12lbs, 15lbs, 15lbs
B3. 15 band pull aparts x4, rest as needed

completed
+
Accumulate 50-60 V-ups for quality

60 completed in sets of 10