Wednesday, December 30, 2015

A

Hang Power Snatch - 5 x 2; rest as needed (heavy across)

Result: 225# across

Stayed a little lighter than heavy because I wasn't happy with how the mechanics felt. I felt as though I was chasing the bar forward a lot, which is something I'm usually able to combat. May be due to training in the mornings this week, rather than the late afternoons. 

B

Box Squat (parallel) - 5 x 2; rest as needed (mod-heavy, speed focus)

Result: 405# across

Stayed here because it felt a little heavier than what I would have liked. On the last set, I didn't have a ton of speed. Hindsight, probably should have used 365-385#. 

C

Clean Grip RDL - 4 x 6; rest as needed (moderate)

Result: 315 / 365 / 405 / 405

Meh...not really sure what else to put. This is about all it felt like all the way across. 

+

For movement quality

30 Strict prone grip CTB

Result: 6x5s 

Getting easier. 

40 Strict rings push-ups

Result: 4x10s

Focused on super tight core. 

50 Ring Rows

Result: 5x10s

Again, prioritized by focusing on super tight core and active lats. 

120sec Accumulated Back-to-wall HS Hold

Result: 2x1 min

Felt great. 

+

ED Core

P - 2:56 / 2:50 / 2:44

R - 2:01 / 1:55 / 149

L - 1:55 / 1:50 / 1:46

Shoulder fatigue was the big limiting factor here. 

Monday, December 29, 2015

A

IP Locomotion - 10min

Bridge walk is getting easier and the handstand walk is improving. 

B

Low-gait - 10min

Breakdancing style. 

C

Muscle-up - 2 every 90sec for 6-8 sets

8 for 8 on doubles staying true to the 90s. That was pretty exciting for me, especially since I weighed in a little heavier than what I have been and I'm pretty sure I am developing a solid sinus infection or cold. I'm really congested, have a lot of sinus pressure, and a small cough. Mechanics felt good though. 

D. Strict Deficit HSPU (3-4.5"") - accumulate 20 reps NOT for time

Result: 5 / 5 / 4 / 3 / 3

Being inverted wasn't the most enjoyable today. A shit-ton of sinus pressure caused me to be a little disoriented after each set. Pretty cool though. 

E

Frog Stand Practice - 5-10min

Skipped this due to how I felt after the sDHSPU. 

F

Deck Squats / Single-leg Deck-squat - 5-10min (both variants)

Not much better than what I've done in he past, but I haven't been able to do this for a while. Happy that I was able to a few full pistols after this, though. 

+

Row - 5 x 200m @ 1k pace; rest 30sec

Rest 5min

x2

Substituted a 20 min Z1 row here rather than hitting the higher intensity stuff. Health wise, I was feeling a little less than ideal when I started rowing, so I kept it smooth. 

+

Choice Core Isometrics

I'll hit this tomorrow. Gonna load up on meds and see if I can't kick this in the ass over night. 

Kyle-

If it's alright, I'm going to have to shift tomorrow's work to Wednesday. Shaun said that I could come in Wednesday morning with the Performance Group. Rachel and I need to go up to Greenwood to see her Uncle who isn't doing to well. We'll probably be up here all day. 

Saturday, December 26, 2015

A

Hang Power Clean - 5 x 2; rest as needed (build to tough double)

Result: 225 / 225 / 275 / 300 / 315

Pretty happy with hitting 315# on the last set. I treated this like a rebound, as you would see in Grid, so this was actually a huge PR on that aspect. I remember the first time I actually hit 300# on hang clean and it was a big, big struggle. Today, 315# wasn't a big struggle. It was tough, but it wasn't a 2RM by any means. I could've gone to 335-345# if I really wanted or needed, but I'm still not fully confident in my low-back. 

B

Shoulder Press - 5 x 2; rest as needed (build to tough double)

Result: 155 / 185 / 205 / 225 / 235x

Bummed I failed at 235# but that would've been a 10# PR...and we all know how fucking difficult it is to PR in this move, BUT 225# for a double IS a PR. Most I had ever done for multiples, prior, was 205 for 3. I could've hit 225# for 3 or 4. After the first rep, it's easier. That first rep is the hard part. 

C

Strict Pull-up in Hollow Body @31x1 - 5 x AMRAP UB-2; rest 2min (stop 2 reps short of failure each set)

Result: 6 / 4 / 4 / 5 / 5

Well this was disappointing. Hollow body was hard to hold toward the end. 

+

Row - 1k @ 30min TT pace -2

Rest - 60sec

x4 sets

The hardest part here was holding the 1:54.6avg, not due to exhaustion, just finding the right rhythm. I think this was common awhile ago, but I expect this. 

+

ED Core

Tuesday, December 22, 2015

A

Ido Portal Beginner Locomotion - 10min

 

Hardest one here continues to be the bridge walk. I like it, but it requires a high level of coordination, haha. I picked up on it a little more than last time, so I have the going for me, which is nice.

 

B

Low-gait Walking - 10min

 

This was interesting, to say the least. I kind of felt like I was breakdancing.

 

C

Muscle-up - 1 on the min for 18 sets

 

Result: 18 for 18 with ease

 

I feel as though my mechanics are slowly piecing together with more and more exposure. I'm really happy with how proficient the singles are becoming. I tried to go for a quadruple at the end, because I was feeling cocky, and I almost got it.

 

18 min EMOM

 

Quadruple Attempt

 

D1

Strict Lean-away CTB - 4 x 3.3.3; rest 20sec + 60sec

 

Really good challenge here. Honestly, I was quite surprised that I was able to perform almost all 36 C2B 100% strict.

 

D2

Strict Ring Dip @31x5 - 4 x 5-6; rest 60sec

 

Not horribly challenging, but difficult. Hit 6 reps every time and was actually able to stay true to the tempo, which was an even bigger surprise. Good day today on these pulls and presses.

 

E. Frog Stand Practice - 10min

 

This was unsuccessful, however, this is the first time I've spent more than 30 seconds on this.

 

+

SB (stationary bike) - 2min @ 90-95% (VO2 effort)

SB - 2min @ easy recovery pace

x5 sets

5min Rest

x2 Rounds

 

Jesus this killed my taint. Kudos to cyclists around the world. Even with bike shorts on, my ass is raw. Should be an interesting drive tomorrow.

 

+

ED Core

P - 2:56 / 2:47 / 2:45

R - 2:10 / 2:02 / 1:58

L - 2:00 / 1:49 / 1:46

 

Shoulders were pretty toast going into these tonight. 

Monday, December 21, 2015

A

Snatch Grip Bnk Push Press - in 5 sets, build to tough single; rest as needed

Result: 275 / 295 / 315 / 325 / 335

Surprised at how difficult this wasn't. I fee as though I probably couldn't hit 350#, however, I wanted to stay conservative since I haven't done this with heavy weight for awhile. I would like to be around 405# at some point in this lift, but I'm not sure how realistic that is. 

B

Power Snatch from blocks (mid-thigh) - 5 x 1.1.1; rest 15sec + 2min (heavy across)

Result: 155 / 185 / 185 / 205 / 225 

Again, probably could've gone a little heavier, but not much. 225# was a little sketchy. 

C

Snatch Pull from blocks (mid-shin) - 5 x 3; rest 2min (heavy across)

Result: 315# across

Heavy, but not death. Mechanics get solid. 

+

5min AMRAP @ 80-85%

15cals Row

10 KB Swings

5 Burpees

Result: 4 + 6 / 4 + 8

Rest 2min

5min AMRAP @ 80-85%

15cals Row

10 Wallball

5 Burpees

Result: 4 / 3 + 26

Rest 2min

x2 Rounds

Second AMRAP was a little slower because of gravity on the WB, I think. Also, I kept getting dust and shit in my eyes due to loose seems from the MB. 

+

ED Core

Saturday, December 19, 2015

T-spine Protocol x1
A

Front Rack Box Squat (2" below parallel) - 5 x 3; rest 2min (build to tolerance)

Result: 225 / 275 / 275 / 295 / 315

Well this felt a little heavier than I think I would've liked. No low back issues, but the weight get heavy on the 315 set. 

B

Clean Grip Deadlift - 5 x 3; rest 2min (build to tolerance)

Result: 315 / 385 / 405 / 425 / 425

I know this was 20# lighter than last time but the external loads were killer today. Not really sure why I felt so weak. I think I need to check my nutrition and make sure I'm getting enough protein. 

C1

Single-leg miniband Box Squat - 3 x 10 ea leg; rest as needed

C2

DB-2arm Single-leg Stiff-leg DL - 3 x 10 ea leg; rest as needed (20deg bend)

C3

Single-leg Glute Bridge - 3 x 10 ea leg; rest as needed

C4

Hamstring Shoulder Bridge Slider Curl - 3 x 10 ea leg; rest as needed

Good stuff all the way across. Kept it relatively light for the SLDL (55# in each hand). Overall, this didn't feel as rough as I expected. 
+
60sec AD @ 10min TT pace
15 Hang Power Snatch @ 75#
Rest 60sec
x6 sets (rest 2-3min b/t sets 3/4)

Used my stationary little 5 bike since the AD is out of commission. I was still able to generate the same effect in regard to the effort level. My taint hurts the most due to the tiny bike seat haha. 
+
T-spine Protocol x1

Everyday Core work

P- 2:55/2:47/2:50

R- 1:59/2:09/1:57

L- 1:55/1:59/1:54

Left side is building up to match the right, finally. 

Genetic Ancestry: How My Body Views Fitness

After reading Max's blog on the TTT website, my personal view of fitness for my self has taken a significant turn. Understanding the 5 rules of fitness based on his interpretation of the phrase, is eye-opening enough to the point of sitting back and meditating on it for a good while. He also brings up several points within fitness that I have found myself questioning as well, so I feel as though I can appreciate these viewpoints even more.

With that said, here's my expression on fitness, as an athlete, to/for me and my body...

1)
Fighting to become injury free and avoid career-ending/life-altering injuries.

- My family is littered with joint and spinal issues, on my paternal and maternal sides. As I age, I would like to be the older dad/grandpa that can still go on hikes, etc. with my kids and still be able to play touch-football or ultimate frisbee with my grandkid(s) without having anything limiting my movements, other than the possibility of general, overall soreness.

2)
Maintaining some general, aerobic capacity and greatly improving strength and power.

- My genetics involve a lot of "farmer" strength and prides itself in being able to perform functional, bodyweight movements (muscle-ups as big people is one primary example). In essence, you could compare my genetics to a fat Thomas Clavier...we hone the ability to run the walls, and not really give a shit. In short, I believe that my body develops really well, in regards to performance and body composition improvement, when absolute strength and power takes priority. As an athlete, I believe that I am best when I'm the strong guy who can rock out a handful of complex bodyweight movements.

3)
Mobility and movement quality is key.

- Going along with the injury aspect, my family generally stays not-so-mobile. With that said, I have always been "naturally" flexible and have not had to work towards generating the necessary mobility to complete a complex movement (i.e. squat clean and snatch, basic squat, muscle-up, etc.). However, my mobility crutch has always been dorsiflexion, so pistols are not a strong suit, still.

4)
Being fit enough to perform all movements required to demonstrate when coaching.

- Being a good coach also means that I need to be fit enough to be able to get my members/athletes to believe that the quality of programming they're receiving is legitimate, either based upon my performance history or my physical one...that's one thing that no one, other than a couple people, in my family has really ever been able to fulfill. I don't necessarily mean 'look like or perform like the pros', but at least 'look the part'.

5)
Getting my nutrient uptake in check.

- This has been a very big struggle for me and, if it continues the way it is, I could find myself in a world of trouble with diabetes or obesity (based on my family history on both sides). I have been through many bodily changes and the common denominator is often food and the quality of food. Food lays the molecular foundation of body composition and performance. Right now, I would consider myself to be a poor example of appropriate nutrition, even though I have a decent (but far from perfect) understanding of food. 

Friday, December 18, 2015

T-spine Protocol x1
A

Muscle-up - 2 on the 90sec for 6-8 sets (assess tolerance for volume of doubles here)

Did unbroken doubles as long as I could. Made 4 sets (total) unbroken. Timing going into the second rep is just off. It's hit or miss at the moment, or so it feels. It'll be interesting to see how these go at Hoosier CrossFit next week. They're rings hang significantly lower than the ones we have. 

 
B

Wtd. Ring Dip x5 + Rings Support Hold xAMSAP - 5 sets of the complex; rest as needed

Result - :20 / :16 / :17 / :15 / :17

Used 20# vest solely because I knew that it would take an extreme toll on me with the support holds...and I was  right.

 
C

Strict CTB Pull-up x5 + Bar Hang in Hollow xAMSAP - 5 sets of the complex; rest as needed

Result - :35 / :31 / :29 / :30 / :28

Not going to lie, CTB were hard to do UB every round. Ended up doing 3 of the 5 rounds UB. 

+
12min EMOM
Odd - 3 Strict HSPU + 5 K.HSPU (kick down b/t)
Even - 45 Double-unders

HSPUs felt abnormally strong and connected. 
+
12min EMOM
Odd - 10 CTB
Even - 10 Burpees

This one did a number. I rested a couple minutes between EMOMs, I'm not going to lie. The C2B were the harder part. I think, mostly, it was because of my hands. They were still a little tender going into today. 

+
Lumbar Protocol x1 (add NKE)
Every-day Core Work

P - 2:22 / 2:14 / 2:00

R - 1:44 / 1:45 / 1:37

L - 1:48 / 1:32 / 1:35

Shoulders were pretty torched going into this tonight. I may start doing these at a different time of day. Not sure though. 

Tuesday, December 15, 2015

T-spine Protocol x1
A
Muscle-up - 1 on the min for 16min


Result: 16 for 16

Felt easy, for the most part. I figured out how to perform the "jump-up-and-go". Basically, I no longer feel as though I have to hang from the rings for a second or 2 before starting the move. Now I can just jump right into it. Pretty cool. 

One thing that happened that I'm not too excited about, on rep 7 or 8, I caught a little wide and experienced a solid amount of strain on my right, distal deltoid (delt insertion to the triceps, I believe is what I'm trying to describe). This is a common occurrence when I lose my "dipping" or "pressing" mechanics due to having a less-than-optimal mechanical advantage. It will be fine, though. This isn't my first rodeo with it. Voodoo band and extended thera-band work generally helps in eliminating the discomfort. That's all it is, for the most part, is discomfort, not searing pain. 

B
Rings Neutral Grip Strict LEAN AWAY PU in Hollow @21x1 - 4 x 3.3.3; rest 20sec + 2min


These are beginning to feel better...unfortunately...I ripped the shit out of my left hand on my last set. I'm not too excited to endure getting swole with that. I'll manage though.

C
Ring Dip @21x1 - 4 x 3.3.3; rest 20sec + 2min (increase loading, maintain tempo)

Result: bodyweight / 20# / DNF / DNF

Deltoid didn't feel too hot after the second set so I cut it after that. I know I'm probably being a little too conservative, but I don't want to develop another new injury leading into the new cycle. 

+
10-8-6-4-2
CTB Pull-up
Burpee Box Jump @ 20"
Rest 5min
10-8-6-4-2
Pull-up
Burpee


Given the rip and the delt flaring up, I decided that it wouldn't be conducive. HOWEVER, I would like to attack this sometime in the future. I was really looking forward to doing this.

+
Lumbar Protocol x1 (add NKE)

Sorry for putting this up late. I forgot about it.

Tuesday, December 15, 2015

T-spine Protocol x1
A
Power Snatch from blocks (above knee) - 6 x 1.1; rest 20sec + 2min (mod-heavy across)



Result: 185 / 205 / 225 / 225 / 235 / 235

Not excited with how this felt, but 235# didn't feel very tough. Mechanics just felt a little sloppy.
 
B
Clean Grip DL from blocks (mid-shin) - 6 x 2; rest as needed (build to tolerance)


Result: 315 / 365 / 385 / 405 / 425 / 445

Last set felt a little heavy but it wasn't anything I couldn't handle. Feels good to not have a broken back. 

C
Strict Hanging Knee Raises - 5 x 10; rest as needed (control eccentric 4sec, NO hyperextension at bottom)


It's amazing the difference the eccentric portion makes. I was expecting to kind of breeze right through these but the 4 count down was killer.

D
Hollow Rock - 5 x 30sec; resta s needed


Always enjoy these.

+

60sec AD @ 10min TT pace
25 UB Wallball
Rest 60sec
x6 sets



Result - 16:17

Biggest frustration here was that the seams on our med balls are loose so all the dust and crap from the inside of the ball kept blasting me in the face and eyes. HOWEVER, I was able to complete all rounds unbroken, which I claim to be a victory since I practically had dirt thrown in my eyes every rep. 

+
Every-day Core Work
P - 1:55 / 2:03 / 2:21
R- 1:15 / 1:22 / 1:19
L - 1:13 / 1:16 / 1:14

Shoulders were pretty toast going into this tonight which is why the numbers are significantly lower than usual.
 
T-spine Protocol x1

Friday, December 11, 2015

PM
T-spine Protocol x2 rounds
+
A

K.Muscle-up Progressions - 10min (start w/ progressions, end with 10 full reps, 4 singles then 3 sets of doubles)

Singles felt good but doubles felt sloppy tonight. I was swinging a lot. Didn't exhibit much control not good connectivity going into and completing the second rep. 

B1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

Result - :26 / :22 / :24 / :21 / :23 / :22

This took a lot out of me from the start today. 

B2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Result - :35 / :26 / :28 / :27 / :25 / :29

Hands took a major beating during all of this. They were very tinder after the last set. 

+
EMOM for 20min
Odd - 5 Hang Power Clean & Jerk @ 155#
Even - 10 Lateral Burpees over the bar
...
Right into 3k Row @ EN2 w/ damper @ 10
(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)
**sub 15min AD @ EN2 if lower-back is tight

Had to stop after the 10th round. I started having an episode with my heart...I'm not sure if I've told you but I do have atrial fibulation and I get episodes of that "chest cavity fluttering" and "stomach wrenching" sensation. I fucking hate it. Whenever it happens it completely wipes me out. Last time I had an episode was December of last year. Common cause of an episode (so far) has been on days where I wake up at the worst possible time within REM but can't go back to sleep...that happened this morning and I felt off all day...Oh well. It's nothing new. Shit happens. Probably going to rest the weekend or lessen the demand for the weekend, if that's okay. If not, just let me know and I'll do my best to hit it.  
+
Every-day Core Work
T-spine Protocol x2 round

Monday, December 7 + Tuesday, December 8, 2015

Dec-7

PM

T-spine Protocol x2 rounds
+
A

Muscle-up - 1 on the min for 15min

15 for 15 on this and they felt GREAT! Don't get me wrong, I have a lot to improve on, but I'm happy that I could hit all 15 without any complications.

11 of 15 muscle ups

B
Rings Neutral Grip Strict LEAN AWAY PU in Hollow @21x1 - 4 x 3.3.3; rest 20sec + 2min

Had some difficulty with maintaining the hollow position on the lean-away. I really like these, though.
 
C
Ring Dip @21x1 - 4 x 3.3.3; rest 20sec + 2min (increase loading, maintain tempo)

Result: 26 / 35 / 53 / 53

That was about all I could handle and I was pretty disappointed by that. Oh well. I got through all of this with no neck or back pain.
 
+
24min EMOM
Min-1 - 10 CTB
Min-2 - 10 Burpees
Min-3 - 15 Wallball
Min-4 - 45sec AD @ EN1

Bummed about this. I was only able to do 12 minutes worth before I had to stop to teach class. C2B still felt sloppy. Only the first round was completed as UB.
 
+
Every-day Core Work
T-spine Protocol x2 rounds

Dec-8

PM
General Aerobic Prep - 15min
DROM/Specific Prep - 15min
+
AD - 4 x 60sec Descending 1-4 to ~3min TT pace; every 75sec
AD - 1 x 3min
x4 Rounds
+
AD - 10min time trial

You'll see the results of this below. Pretty remarkable how painful this was, HOWEVER, I was able to walk away from it without having to lie down or collapse. I'll take that as a win.
 
+
Every-day Core Work
Lumbar Protocol x2 Rounds
**add Natural Knee Extensions

Friday, December 4 and Saturday, Decemeber 5, 2015

Dec-4 

 

PM

T-spine Protocol x2 rounds

+

A

K.Muscle-up Progressions - 10min (start w/ progressions, end with 6-8 full reps)

 

Ended with doing 4 sets of doubles. These are getting easier, from a mechanics standpoint, however I've been trying to get used to not using gymnastics grips, so my hands have been taking a beating. 

 

B1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

 

Result - :33 / :27 / :29 / :31 / :28 / :27

 

Shoulders got a little torched during this, but I'm happy that I kept it over 20 seconds on all of them this time.

 

B2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

 

Result - :22 / :20 / :21 / :24 / :23 / :25

 

Biggest limiting factor on these were my hands. No rips, but they were beat up. 

 

D. Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)

 

Slowing these down proved to be quite a challenge. I did end up using a small red band toward the end.

+

EMOM for 20min

Odd - 5 Hang Power Snatch @ 135#

Even - 10 Lateral Burpees over the bar

 

I did NOT do the snatches TnG. I was going for good mechanics and quick singles. Also, I wanted to be a little conservative with my back because I wanted to do the row.

...

Right into 3k Row @ EN2 w/ damper @ 10

(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)

**sub 15min AD @ EN2 if lower-back is tight

 

Result - 11:33

 

Tried my best to just keep the average sub 2:00 with the big pulls. I still find this to be a very interesting method of rowing, but I really really like it. Makes me feel swole.

  

+

Every-day Core Work

P - 2:56 / 2:47 / 2:45

R - 2:01 / 1:55 / 1:54

L - 1:47 / 1:51 / 1:42

 

I was pretty spent on these today. I really felt beat up, but that's okay. I was close to my best results and I was far more exhausted than before.

 

T-spine Protocol x2 rounds

Dec-5

 

AM

Aerobic Prep - 10min

DROM - 10min

+

Row - 25sec @ peak 500m pace

Rest - 35sec

x6

*effort should not be building up lactate just high-end aerobic pacing

*Sub AD if lower back tight

 

Subbed AD here. Low back was pretty tight from the day before.

 

+

AD - 60sec @ 90% effort

Sled Push - 30sec @ moderate load w/ high turn-over

**this SHOULD be lactic endurance work

Rest 5-8min (as needed to preserve power)

x6 sets

 

Had to do these inside again. Used 3x45s + the sled on the rubber floor.

 

Total sled weight: 215# 

 

REMARKABLY difficult!! I felt like I did a threshold kick set 

+

Cyclical Cool-down - 15min @ EN

+

Every-day Core Work

Moved these to Sunday (today). I was wrecked after the threshold work, plus I ran out of time before I had to teach the Community WOD.

Lumbar Protocol x2 Rounds

 

Kyle-

Sorry I've been really bad, lately, at getting these up in a timely manner. I'm going to work on improving on that. 

Thursday, December 3, 2015

PM

A

Power Snatch - 10 singles from blocks (mid-shin), 2 reps each @ 135/155/175/195/205#; rest 90sec

Felt good, solid, and connected. After reviewing some film, I did notice that the bar gets away from me as it travels passed my chest. I'll have to figure out why that is. 

B

Push Press - 5 x 5; rest 2min (building tolerance to OH pressing capacity)

Result: 185 / 205 / 225 / 245 / 265

This is close to my 5RM PR, which I think is 275#. I'm not sure. Anyway, not much pain here at all. I took some extra time to focus on my mechanics and insure that I was driving through my heels. 

C

Deadlift from blocks (mid-shin) - 3 reps @ 205# every 60sec for 6 sets

Felt good, overall. Minimal low-back tightness, but it was still noticeable. 

D

Box Squat (@ parallel) - 5 x 3; rest 90sec (building to tolerance)

Result: 225 / 315 / 405 / 405 / 405

Stopped at 405# because I kept shifting forward onto the balls of my feet rather than driving through my heels. It was mildly irritating, but it was nice to be squatting in the 4's again with no back pain. 

+

DROM / EST-based Warm-up - 10-15min

+

AD - 30sec @ 90% effort

AD - 30sec @ 50% effort

x12 Rounds

Rest 5min

x2 sets

Always enjoyable. Honestly beginning to feel most of the discomfort in my lungs and legs rather than my back. 

+

Mobility - 20min

Tuesday, December 1, 2015

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

AD - 4 x 60sec Descending 1-4 to ~3min TT pace; every 75sec

AD - 1 x 3min

x4 Rounds

+

AD - 24min @ EN1

...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover

Overall, felt pretty good. I had a lot of lactic buildup in my legs on the sled push. I couldn't do it outside so I used the sled + 2x45s on a rubber floor. Not sure if you've ever dabbled with that but it's very difficult due to high friction. Anyway, I did have to walk around a little bit between the descending sets to the 24 min portion due to some right hip irritation and tightness. It's no biggie. Went away after a little bit. 

+

Every-day Core Work

P- 2:55/3:00/2:59

R- 2:00/1:58/1:55

L- 1:46/1:44/1:51

Lumbar Protocol x2 Rounds

Monday, November 30, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

Still pretty rough on the wrists and still pretty far from achieving a strict muscle up. It'll come in due time, I'm sure. Ended this with doing 3 sets of unbroken doubles. Felt good. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

Still feel kind of sloppy and disconnected. 

C

Rings Neutral Grip Wtd. Pull-up @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week, w/ tempo)

Again, used body weight across. I'm not sure what it is about these but they do a number. 

D

Ring Dip  @21x1 - 4 x 3.3.3; rest 20sec + 2min (same loading as last week w/ tempo

Weren't too terrible but still difficult. 

E. False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Managed to get 1 set of 15 seconds. The rest were 10s and 1 set of 5 to finish it out. Biggest limiting factor is the remarkable amount of ouch it puts on my wrists. 

+

10 TTB

10 Burpees

15 Wallball

60sec row @ EN1

x5 Rounds

T2B: UB / UB / 8+2 / UB / UB

WB: UB Across

Subbed row for AD because one of my athletes was using it. I definitely felt the weekend here. Took me every bit of 25 minutes. Really, I was so slow due to the sensation of wanting to vomit. Not sure why, but something wasn't sitting right. May have been the banana I had 30 minutes prior. Not sure. Either way, this beat me up far more than I would've liked. 

+

Every-day Core Work

I'll be completely honest, I forgot to do these. 

T-spine Protocol x2 rounds

Thursday, November 25, 2015

PM

A

Power Snatch - 10 singles from blocks (2"" below knee), 2 reps each @ 135/155/175/195/205#; rest 90sec

Felt pretty good. Not too many issues to report, really. Just some minor tightness after the 205#. 

B

Push Press - 5 x 5 @ 185#; rest 2min (building tolerance to OH pressing capacity)

Started out a little "creaky" but eventually loosened up. Guess I just didn't get my joints warmed up enough? Not sure. Knees were responsible for the majority of the discomfort experienced. 

C

Deadlift from blocks (2"" below knee) - 3 reps @ 205# every 60sec for 6 sets

Got tight in the lumbar region after this, however I think it's just due to general fatigue...also I was sitting in a car a lot yesterday. 

D

Box Squat (@ parallel) - 3 reps @ 185# every 60sec for 6 sets

No major issues to report. 

+

DROM / EST-based Warm-up - 10-15min

+

AD - 30sec @ 90% effort

AD - 30sec @ 50% effort

x12 Rounds

Rest 5min

x2 sets

Had to get up and walk around for the 5 min intermission and do some of the lumbar protocol. Actually took a little more than 5 minutes rest. Back just tightened up due to sitting for so long, I think. Other than that, I enjoyed doing this. I consider the AD my friend now. 

+

Mobility - 20min

Focused on low back. Did 2 rounds of the lumbar protocol up to the hollow rock and 2 rounds of the t-spine protocol. Back feels okay as I type this out. 

Kyle-

I'm going to do my best to hit the stuff this weekend. We're going up to Oklahoma City and we'll be there through Saturday. Some family friends live there that I haven't seen for a very long time and they invited us up for thanksgiving. I will at least be able to hit the everyday core work. 

Monday, November 23 + Tuesday, November 24, 2015

Monday

PM

T-spine Protocol x2 rounds

Bar hangs provide the most relief. KB Keg iniates the most discomfort, borderline painful. 

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

That false grip shows no mercy. 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

Still feel very disconnected and sloppy. I think I'm going to start implementing them in warmup more. Trying to focus a lot on the hollow body at the top so to maintain more control. 

C

Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (increase)

Result: BW / BW / 5# / 5#

I'm still not sure why but these are offensively hard. 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (increase)

Result: BW / 26# / 35# / 35#

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

Again, still really beats me up. Took me 12 sets of 10 seconds each and that was max effort. 

+

10 Burpees

15 Wallball

10 Box Jumps @ 24""

60sec AD @ EN1

x5 Rounds

Stayed smooth and controlled with no running clock. I used my phone for the AD. 

+

Every-day Core Work

T-spine Protocol x2 rounds

Really didn't feel all too great. Blood sugars plummeted right as I was leaving for the gym so I felt really off this entire session. 

Tuesday 

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec

Row - 1 x 750m @ EN1

x4 Rounds

Again, descended to 1:30avg on every round. Still felt pretty winded like last time. Didn't feel too great during this at all. 

+

AD - 24min @ EN1

...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover

Did the best I could. I didn't get very far each time (~20m) because I was experiencing some not-so-trustworthy flatulence. 

+

Every-day Core Work

P - 2:01 / DNF / DNF

R - DNF

L - DNF

Lumbar Protocol x2 Rounds

Had the luxury of having diarrhea and almost shitting myself 2 minutes into the first prone plank. Decided to stop there and limit the risk of shitting my pants right before I had to teach class. 

I've been having difficulty waking up early enough to eat a good breakfast, which has actually affected my willingness to want to eat throughout the day. I go into the session hungry, but if I eat beforehand, I know I'll get sick or I will generate the sensation of wanting to get sick. I need to work on finding those time frames of eating properly again. I haven't logged for a good 2 weeks. I need to meditate and get my shit together. 

Friday, November 20, 2015

PM

T-spine Protocol x2 rounds

+

A

K.Muscle-up Progressions - 10min (start w/ progressions, end with 5-6 full reps)

 

This was exciting. I actually ended with 6 reps and hit a triple unbroken. Mechanics weren't spot on, but I'm pretty happy about it. The movement actually feels pretty fluid. As time progresses and my core develops more, I think I'll become more proficient.

 

 

B1

Rings Dip x7 + Rings Support Hold (top of dip, rings turned out) xAMSAP - 6 sets of the complex; rest 60sec (Dips @ 32x1 tempo)

 

Result - :22 / :25 / :24 / :28 / :27 / :29

 

Really wanted 30 seconds...balls.

 

B2

Strict Pull-up (COB) x7 + Bar Hang in Hollow xAMSAP; 6 sets of the complex; rest 60sec

Skipped these due to a pretty good rip and blood blister. 

 

C,

Natural Knee Extensions - accumulate 25 total slow, controlled reps (squeeze glutes, use band assistance if needed)

 

I'm  still a pretty big fan of these.

 

+

EMOM for 20min

Odd - 10 Burpees

Even - 15 Wallball

 

This was hard. Really fucking hard. Back began to tighten up quite a bit on the latter half of the EMOM so I dropped the reps scheme to 10 from minutes 11-20. Burpees remained pretty fluid (1 rep every 4 seconds). 

...

Right into 3k Row @ EN2 w/ damper @ 10

(this is meant to be muscular endurance work, so keep stroke rate low and power per-pull high)

 

Result - 11:57

 

Was able to hold just under 2:00avg/500m. Probably the hardest 3k I've ever had to row. I guess I've lost a step on my aerobic capacity.  

+

Every-day Core Work

 

P - 2:54 / 2:45 / 2:31

R - 1:44 / 1:45 / 1:39

L - 1:30 / 1:29 / 1:27  

 

T-spine Protocol x2 rounds

 

Low back didn't feel too great after today. Granted, I woke up tight, so the day started off rough. BUT, 3 UB muscle-ups...hell yea.

Tuesday, November 18, 2015

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

+

Row - 4 x 250m Descending 1-4 to 1k pace; every 75sec

Row - 1 x 750m @ EN1

x4 Rounds

 

RD1 - 58.3 / 54.4 / 48.6 / 45.0

RD2 - 58.4 / 53.6 / 49.1 / 45.1

RD3 - 55.6 / 52.8 / 47.6 / 44.8

RD4 - 55.5 / 53.4 / 48.0 / 45.2

 

I descended to 1:30avg/500m because my current 1k PR is 3:07....I'm pretty certain I could be sub 3:00 now, however, I wanted to be relatively conservative, so I went with the a hypothetical 3:00 for a 1k. Not going to lie, I was pretty winded after this. I did experience some low back tightness after the second round so I took a little extra rest to walk around a mobilize...this is probably why my 3rd and 4th rounds were a little faster at the start.

 

+

AD - 20min @ EN1

...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover

+

Every-day Core Work

 

Prone - 3:03 / 3:13 / 3:15

Right - 2:15 / 2:18 / 2:17

Left: 1:55 / 1:48 / 1:59

 

Lumbar Protocol x2 Rounds

 

I ran out of time to do the AD, core work, and lumbar protocols at the gym because I had to teach. I spun on the stationary bike when I got home and did the core work after that. 

Monday, November 16, 2015

PM

T-spine Protocol x2 rounds

+

A

STRICT Muscle-up Progressions - 10min (slow-controlled low-rings transitions -> band assisted strict MU's -> Box Assisted MU negatives)

 

These were tough. Especially using the false-grip. I'm not sure if it's because of my relationship with gravity, but my wrists take a beating with it. I'm not sure if I did the band-assisted MU correctly because they felt really, really sketchy...also I wasn't able to find the right combination of bands to complete 1 successful rep. Oh well. The transition is harder, in my opinion, when it's strict.

 

B

Kipping CTB Progressions - 10min (swinging / kipping into 3 x 10 UB)

 

Felt pretty sloppy. I'm wasn't too excited with my timing on these. Just felt really disconnected.

 

C.

Rings Neutral Grip Wtd. Pull-up - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: bodyweight across

 

I've never performed neutral-grip pull-ups before and I've discovered that they're a whole new animal. These were far more difficult than that of prone and supine, therefore bodyweight provided a large amount of difficulty.

 

D

Ring Dip - 4 x 3.3.3; rest 20sec + 2min (tough)

 

Result: BW / 10# vest / 20# vest / 20# vest + 5# plate

 

Decided to slowly duild rather than jump into it. These actually felt okay. A lot better that previous trials.

 

E

False-Grip Passive Hang (bottom of pull-up/mu position) - accumulate 120 sec total in HOLLOW

 

Result - 12 sets of 10s

 

This was MAXIMAL effort, as well. My wrists are ripped up, man. False-grip really fucks me up.

 

+

10 Burpees

20 Air Squats

40 Double-unders

60sec AD @ EN1

x5 Rounds

 

Result - 2:50ish per round / 13:56 total time

 

Dubs were all UB which was exciting. Maintained burpees 1 every 4 seconds and just kind of went fluid with the squats. 

 

+

Every-day Core Work

 

Prone - 3:00 / 3:03 / 3:05

Right - 2:01 / 1:55 / 2:06

Left - 1:46 / 1:50 / 1:52 

 

T-spine Protocol x2 rounds