Daniel Jackson's Training Blog: June 2015

Monday, June 29, 2015

Front Squat - 3,2,1; rest 3min (build to tough single, not a max)

Result: 335 / 365 / 390 PR

Didn't mean to PR here. Though I had 370# on the bar but I guess I just miscalculated. Anywho, this is a 15# PR and it's nice to do so given the minimal amount of strength stuff I have been doing.

2-pause Halting Clean DL - 3 x 3; rest 3min (tough across, maintain perfect hip/spine mechanics)

Result: 385 / 405 / 415

Cool move. I like it. Thumbs took a beating with my hook grip but benefits strongly outweigh the minor pain.

Single Leg Deck Squat - 5 x 5-6 ea leg; rest as needed

Ankle mobility is improving. I'm still trying to figure these out, though.

BB Shoulder Press - 5 x 5; rest 2:30 (tough across)

Result: 185# across

Still not comfortable with going much heavier than this. 185# feels really light in regard to PRE which is cool. I feel like I could press that weight 20x.

EMOM for 40min

Min-1 - 5 Perfect TTB + Row @ EN2 for remaining time

Min-2 - 5 Perfect Rebounding BJ @ 12"" + Row @ EN2....

Min-3 - 5 Perfect CTB + Row....

Min-4 - 20 UB DU + Row....

Min-5 - 5 Perfect Brupees + Row.

I prefer the AD. The transition to and from the rower takes a lot of time and it gets frustrating.

Kyle - rocked out 3 ring muscle ups after this and they felt pretty good. Also attempted bar muscle ups but I couldn't get them for some reason. Hands were really tender and I felt very disconnected. Not sure why or where. I need to film these again.

Friday, June 26, 2015

Track Style Warm-up - 20min

*aerobic -> d-ROM -> speed play

Run - 20sec @ 90-95% effort

Rest - 20sec

x4 Rounds

Rest-walk 2min

x4 Rounds total

*barefoot, grass

Jog/Walk - 10min @ EN1

~~Row - 1k @ 30min pace minus 4sec~~

~~Rest - 60sec~~

~~Rest - 3min~~

~~x2 Round~~

I tried to fit this all in one session due to time constraints his morning, but that was a big mistake. I got 500m into the first row and yacked. Needless to say, I didn't complete the rows. I'm going to move them to tomorrow afternoon at home. The runs were tough, as usual. It was fucking hot today, too. Damn near did these runs in the buff. I liked the :20 on :20 off set up a lot.

Thursday, June 25, 2015

EMOM for 40min

Min-1 - 5 Perfect TTB + AD @ EN2 for remaining time

Min-2 - 5 Perfect Rebounding BJ @ 12"" + AD @ EN2....

Min-3 - 5 Perfect CTB + AD....

Min-4 - 20 UB DU + AD....

Min-5 - 5 Perfect Brupees + AD...

*film one round of this and send to me

**note change in BJ height

Still kills. Didn't where the monitor this time because I left it at home. Below is Round 1 (first), Round 6 (best round), and Round 8 (last). Tried my hand at some butterfly C2B and got it on round 6.

Round 1

Best Round (6th)

Round 8

HB Back Squat - 4 x 10; rest 30sec (225#)

Cake walk on these.

Single-leg BB RDL - 4 x 10 ea leg; rest 30sec (135#)

I consider myself to be a man who doesn't complain often...but fuck these. I understand and accept their worth, but fuck these.

Hollow Rock - 4 x 30sec; rest 2min

Deadlift - 4 x 10; rest 30sec (275#)

Cake walk.

BB Front Rack Lunge (in place) - 4 x 20 alt; rest (135#)

Not a cake walk. This was incredibly difficult. I think mostly due to some slight knee pain and lack of wrist mobility.

Arch Body Rock - 4 x 30sec; rest 2min

Not a bad day today. I was pretty spent after the EMOM, as usual. Felt pretty fatigued in the afternoon. The RDLs really punched me in the stomach. I've never experienced the feeling not wanting to workout just because I didn't like something in the session. Tonight, I experienced this feeling. It was humbling. I need to reevaluate my mentality when approaching the RDLs next time.

Tuesday, June 23, 2015

2 RDS

5 min AMRAP @ EN3 max

Row 1K

AMRAP Wallball

2 min rest

5 min AMRAP @ EN3 max

Row 1K

KB Swing (A) @ 1.5p

Rest 2 min

Row - 3:48.1 / 3:55.9 / 4:09.6 / 4:15.9

WB - 26 / 13

KBS - 26 / 10

A little frustrating here. HR was a huge limiting factor. Was really crunched on time this afternoon so I didn't get a proper warmup.

Choice cyclical 30 min @ EN1/EN2 by feel

Chose to do AD. The AD is finally fixed so I can use it appropriately now.

Wasn't able to do the AM session today due to it being stifling today and Evelyn was really throwing a fit after class. I normally do the AM stuff after the 9am class but she wasn't having it today.

Monday, June 22, 2015

Front Squat - 2,2,2; rest 3min (build to tough 2, not a max)

Result: 335 / 345 / 355

Good stuff here. Still glad I can hit these number. I would like to be able to hit 405# for a double in the future.

2-pause Halting Snatch DL - 3 x 3; rest 3min (tough across, maintain perfect hip/spine mechanics)

Result: 315 / 335 / 335

Wasn't sure where to start here. 315# was quite doable so I bumped it up 20#. 335# was a good challenge.

Single Leg Deck Squat - 5 x 5-6 ea leg; rest as needed

Still feel like I have CP when I do this.

Strict Wtd CTB Pull-up - 5 - 2.2.2; rest 30sec + 2:30 (tough across)

Result: 25# across

No Bueno.

E. BB Shoulder Press - 5 x 5; rest 2:30 (tough across)

Result: 185 across

Kept it here due to my wrist. I didn't like how these sets felt so I just went off of feel.

EMOM for 40min

Min-1 - 5 Perfect TTB + Row @ EN2 for remaining time

Min-2 - 5 Perfect Rebounding BJ @ 20"" + Row @ EN2....

Min-3 - 5 Perfect CTB + Row....

Min-4 - 20 UB DU + Row....

Min-5 - 5 Perfect Brupees + Row...

This kills. This was actually done in the afternoon. I had to swap the sessions today due Evelyn being in a terrible mood so I wasn't able to stay at the gym to do this stuff. I would've done it at home but my stud bar actually feel out of the ceiling. Anyway, I actually wore my HR monitor to see where I would be during this and it didn't surprise me with how high it was.

Sunday, June 21, 2015

Friday, June 19 and Saturday, June 20, 2015

Friday, June 19

Track Style Warm-up - 20min

*aerobic -> d-ROM -> speed play

Run - 20sec @ 90-95% effort

Walk - 60sec @ brisk pace

x16 rounds

*barefoot, grass

Jog/Walk - 10min @ EN1

This was difficult to do today. I had to take Evelyn to the field with me and Rachel got very upset about it. I put sunscreen on her and had her turned away from the sun with a little fan, oh well.

Row - 1k @ 30min pace minus 3sec

Rest - 60sec

Rest - 3min

x2 Rounds

Goal was to hold 1:53.8, I held right around 1:53.6 so I guess I was close enough. This was a little tougher than I thought it was going to be. Had a rough afternoon and I think that played a role here.

Saturday, June 20

*gymnastics strength

Sled Push - 3 x 10sec @ 100% effort; rest 60sec (bodyweight)

Rest-walk 2min

x2 Rounds

This shit was tough.

Muscle-up Progressions:

Run through each of the following progressions 2x

*http://gymnasticswod.com/content/muscle-transition-progression-pt1 (if no parallel bars, use 2 boxes/benches stacked side-by-side)

*http://gymnasticswod.com/content/muscle-transition-progression-pt2

*http://gymnasticswod.com/content/muscle-transition-progression-pt3

Good stuff here.

DB 2arm Shoulder Press x 8 + DB 2arm Push Press x4 - 1 complex every 90sec for 6 sets (tough)

Result: 45 / 45 / 45 / 50 / 50 / 50

Those last 3 were tough. Nothing too strenuous on my wrist, which is a good thing.

Strict Lean-away CTB Pull-up maintaining Hollow Position - 6 x 3.3.3; rest 20sec + 2min

Tried my best to keep these unbroken but wasn't able to. Disappointed with that.

Inverted Bar Row - 4 x 15; rest 90sec (adjust feed / add wtd. / load as needed to make 15 reps challenging)

These were hard enough with just my body weight. Today was a rough upper body day for sure.

Sorry I got these up late.

Thursday, June 18, 2015

EMOM for 40min

Min-1 - 5 Perfect TTB + Row @ EN2 for remaining time

Min-2 - 5 Perfect Rebounding BJ @ 20"" + Row @ EN2....

Min-3 - 5 Perfect CTB + Row....

Min-4 - 20 UB DU + Row....

Min-5 - 5 Perfect Brupees + Row...

*this is skill-work mixed w/ your aerobic pieces, what I want is focused, consious, deliberate movmeents with the goal of improving movment quality. For the BJ, pause on top of the box for a full 1-count, CTB make sure you're using hips to drive movement, for TTB stay under the bar pull knees & kick...

Dude this was far more taxing than I anticipated it being. I was spent after this. I had to stop after the 5th round to doctor my right hand to keep it from really getting fucked up. This was really good, aerobically, and I needed it. Only bad thing was my low back was pretty stiff afterwards. Had a lot of knee pain, even with sleeves, on the rebounds box jump.

T2B - all UB

C2B - all UB

Dubs - all UB

^^^that's a rare occurrence for these 3 moves with a WOD this long.

A1. HB Back Squat - 4 x 8; rest 30sec (moderate)

Result: 315# across

Stayed lighter due to my low back really bothering me.

A2. Single-leg BB RDL - 4 x 8 ea leg; rest 30sec

Result: 135# acorss

Again, back was hurting so I stayed loght.

A3. Hollow Rock - 4 x 30sec; rest 2min

~~B1. Snatch Grip Deadlift - 4 x 8; rest 30sec (moderate)~~

Did not do due to my back.

B2. BB Front Rack Lunge (in place) - 4 x 16 alt; rest

Result: 95# across

Even with 5#, this was really uncomfortable between my back and my knees.

B3. Arch Body Rock - 4 x 30sec; rest 2min

I felt like a broken old man today, man. Knees, back, left foot, left ankle were all flaring up for some reason. I'm not sure if it was due to the weather or what but I felt like shit today. Oh well. On the plus side, I have a chiropractor appointment tomorrow so let's see if I can't get my back to feel better.

Wednesday, June 17, 2015

Rest

2x Pillars Series #1

2x PIllars Series #2

Mobility - 20-30min

Not a bad day today. Core is getting stronger.

Measurements -

Neck: 18"

Shoulders: 57"

Chest: 50.5"

Waist: 40"

R Thigh: 27"

L Thigh: 27"

Tuesday, June 16, 2015

Track Style Warm-up - 20min

*aerobic -> d-ROM -> speed play

Sled Push - 4 x 10sec @ 100% effort; rest 90sec (body-weight loaded)

Run - 16 x 20s @ threshold; rest 60sec

Toe shoes and grass...this was a feeling I have long forgotten. Nostalgic.

Jog/Walk - 10min @ EN1

Ido Portal Squat Routine #1 & #2

Fartlek Cyclical - 40min total

30-60sec intervals of 90-95% effort interspersed with 4-6min of EN1 effort

Rowed it again. The AD is still out of commission and I really didn't want to run this again. My hands don't like me much after rowing so much. I need to figure out a better way to tape up my hands or some shit...my best option is to lose some poundage.

Monday, June 15, 2015

HS Tripod from Forearms - 5min play/practice

Jumping Bar MU Transitions - 5min progressions (video review every 3rd rep)

Hanging Arch-Hollows x5 + Hip-to-bar Kips x3 - 4-5 sets of the complex (film)

Banded ITYW - 3 x 15-20; rest as needed

Choice Cyclical - 30min total @ EN2

Rowed ~6200m

Arms Crossed Front Squat - 3,3,3; rest 3min (build to tough 3, not a max)

Result: 295 / 315 / 335

These were cool. This was the lightest 335# has felt. I have to admit, on the last set, I reverted to a standard front squat grip. That cross-over stuff can suck it. That was quite uncomfortable, however, it was new so it's going to be strange.

Single Leg Deck Squat - 4 x 5-6 ea leg; rest as needed

These make me look like I have cerebral palsy.

Band Assisted PIstol - 4 x 3-4 ea leg; rest as needed

*complete the complex on Left leg then Right leg x 3 rounds on each leg

Rings False-Grip Strict Lean-away Pull-up @4111 - 6 x AMRAP UB; rest 2-2:30 b/t sets

Result: 8 / 8 / 6 / 7 / 7 / 7

False grip didn't happen here. I just did no-false-grip. Trying to hold myself up in false-grip was excruciatingly painful. Probably an 8/10. Fucking hurt.

Low Rings Muscle-up Transitions (strict) from seated - accumulate 20-25 total reps; rest as long as needed to keep movement quality high

These felt pretty good. Went on to perform a ring muscle up afterward. I hit it and it didn't hurt terribly, however it was uncomfortable. On the positive side, I got back up on that horse and made it my bitch.

Saturday, June 13, 2015

A1. Shoulder Press - 4 x 10; rest 20sec

Result: 135# across

Not too much wrist pain here but a good amount. I taped up and braced my wrist quite a bit as well. Oh well.

A2. Kip/B-fly Pull-up - 4 x 10; rest 20sec

All unbroken, but shaky.

A3. Ring Push-up - 4 x 15; rest 20sec

Pretty intense pain here when pressing up. About a 5.5/10.

A4. Inverted Bar Row - 4 x 15; rest 20sec

Sled Push - 4 x 10sec @ 100% effort; rest 90sec (body-weight loaded)

Sled weight: 270# in plates + sled (78#)

These weren't as bad as I thought they were going to be. The bitch of it was we had a lot of sand in our parking lot today for some reason so I slipped a lot on the starts.

5min AD @EN1-EN2

1RD Pillars #2

5min Row @ EN1-EN2

1RD Pillars #2

x3 Rounds

Mobility - 20min

Rough day today. I experienced some heat exhaustion after the sled push. It's was hot as a mofo today. I kept my HR pretty low on the EN1-2 work but it was really difficult for me to keep it under 160bpm. Honestly, I should've just done the rest of this tomorrow or later in the afternoon.

Friday, June 12, 2015

Track-style Warm-up - 20min

Run -16 x 60sec @ Threshold (170-180 / 90-95% effort); rest 60sec

I stopped after #8. I was experiencing an abnormal amount of knee and low back pain. I'm not sure if it was because I had my shoes too loose or what but it got to the point where it was near unbearable. I did a lot of low back, tibialis anterior, VMO, high calf, and low hammie mobility after this on both legs.

Jog/Walk - 10min @ EN11

Hip/Knee/Ankle Mobility - 20min

10min AMRAP @ EN2

10cals Row

10 Box Jumps @ 20"" (step-down, control HR)

10 TTB

Result: 3 + 10

Peak HR: 162

Avg. HR: 158

Rest 3min

10min AMRAP @ EN3

30 DU

10 Deadlift @ 135#

15 Air Squats

Result: 4+47

Peak HR: 176

Avg. HR: 169

Rest 3min

10min AD @ EN2 (did rower due to AD broken)

Result: 2092

Avg. 500m - 2:23.4

Peak HR: 164

Avg. HR: 158

*report scores + avg HR / peak HR for each piece

OVERALL AVG. HR: 156

Today was better than yesterday, performance wise. There have been a lot of external distractions recently due to family being in (lame excuse) and Evelyn being quite ill. Rachel and I are doing our best to maintain a level of mild sanity, however this is the first time Evelyn has been sick and seeing how sick she is and how she's acting is really heartbreaking. I know it was a bothering me tonight and this morning and I need to try to do a better job of not letting that get to me and focus on what's at hand.

I'm looking forward to tomorrow. It'll be nice to test my wrist a little bit more and see if we can't get it back to where it was.

Thursday, June 11, 2015

Had to throw this all into one session tonight. Well, everything except the choice cyclical. The rower at home let me do that, at least. Evelyn is sick so I was limited on my gym time this morning. Had to have someone cover the 9am class for me because she was sick. Luckily, Rachel got home early so I could hit all of this.

...

HS Tripod from Forearms - 5min play/practice

This was really hard today. I just wasn't focused enough.

Jumping Bar MU Transitions - 5min progressions (video review every 3rd rep)

Hanging Arch-Hollows x5 + Hip-to-bar Kips x3 - 4-5 sets of the complex (film)

These felt terrible. Very little control and just felt weak.

D. Banded ITYW - 3 x 15-20; rest as needed

Red band.

Choice Cyclical - 30min total @ EN2

Rowed.

2"" Deficit Snatch Pull - 2,2,2,2; rest 3min (heavy across, maintain pulling positions, NOT TnG)

Result: 305# across

Felt alright. Middle sets felt better than the last, however, I really liked how the last 2 felt and looked. Below is the compiled video of all 8 pulls.

Band Assisted Shrimp Squat @3111 - 4 x 10-12; rest = 2min mobility

These are improving bit by bit.

Wtd. Supine Grip Pull-up - 3,3,3,2,2,2; rest 60sec (build)

Result: 44 / 53 PR / 53 / 53 / 53 / 55x

PR for a triple. I know it's nowhere close to where I should be, but, with that 1.5p KB, that puts my body weight around 330# so I guess that's something?

Seated Snatch Grip Bnk Z-Press @31x3 - 6 x 6; rest 90sec (mod)

Result: 95 / 115 / 135 / 135 / 135 / 135

Stayed at 135# after the 3rd set due to a slight tweak in my neck. This was bothersome throughout the remainder of the session. I would equate it to a similar injury/annoyance I've experienced in swimming.

Wtd Ring Row - 6,6,6,4,4,4; rest 2min (tough)

Result: 35# on sets of 6 / 45# for 4's

Rough stuff tonight, man. This was more mentally taxing than anything else. I started to lose a lot of motivation there towards the end. Just a long day overall plus a really long training session that was definitely less than outstanding. Oh well. These days happen. Tomorrow is a new day.

Tuesday, June 9, 2015

Aerobic Warm-up - building through HR zones ~ 10min

Row - 4 x 10sec @ 100% effort, rest 90sec (goal: sub 1:10/500m pace)

Result (fastest shown) - 1:11 / 1:09 / 1:09 / 1:10

That's so hard to get it under 1:10. I must be missing something within the mechanics. I think I'll film this next time.

Row - 1k @ Threshold (170-180 BPM / 90-95% effort)

Rest-walk - 3min

x4 Sets

Result - 3:46.0 / 3:48.2 / 3:50.2 / 3:51.4

This was better than last time, however it was still aggravating. I figured out the pacing I needed to hold to not be slower than pond water thanks to the 30 minute row for distance (around 1:53-1:57). PRE was still low for that high of a HR.

Jog/Walk - 10min @ EN1

Ido Portal Squat Routine #2

*https://www.youtube.com/watch?v=lbozu0DPcYI

20min AMRAP @ EN3 effort (160-170, report difference b/t Jun-2/Jun-9 on blog)

20cals Row

20 Russian Swings @ 53#

20 Sit-ups

20 Lateral Plate Hops (45#)

*control pacing on each movement to maintain HR in desired zone

Result: 5+6 (406)

Thinking back on this, comparing to June 9, I'm pretty sure I forgot to do the sit-ups because I don't remember doing them. However, I could be wrong. I do remember that I was about 5:00/RD last time (which would have come out to 4 rounds). This is rookie, man. How could I forget to do a move? Bullshit. Needless to say, I'm almost 100% certain that I bettered my score a over a full round compare to last week. I need to work on my memory and focus. Goddammit.

Food

Monday, June 8, 2015

HS Tripod from Forearms - 5min play/practice

Challenging but fun.

~~Jumping Bar MU Transitions - 5min progressions (video review every 3rd rep)~~

I did one attempt on these and it really hurt my wrist. I'm not sure what I did differently, but it hurt a lot. I did a couple full bar muscle ups and only experienced minor pain. Not really sure why this is happening.

~~Hanging Arch-Hollows x5 + Hip-to-bar Kips x3 - 4-5 sets of the complex (film)~~

Forgot to do these. Will do them in the morning.

Banded ITYW - 3 x 15-20; rest as needed

Choice Cyclical - 30min total @ EN2

Chose 3 rounds: 5 min AD (arms only due to broken pedal) + 5 min jog/walk

HB Back Squat - 5,5,5; rest 3min (build to tough 5, not a max)

Result: 365 / 395 / 405 PR

395#

405#

Legs felt really good this afternoon. 405# didn't feel like a 5RM, however, after watching the video, it looked like it. I probably could've gone up to 415# or even 420# for this. Had no dignity today so I took my shirt off.

Single Leg Deck Squat - 3 x 5-6 ea leg; rest as needed

Band Assisted PIstol - 3 x 3-4 ea leg; rest as needed

*complete the complex on Left leg then Right leg x 3 rounds on each leg

B1 was really, really tough today. I only hit a couple of full reps. I had difficulty gaining enough forward momentum.

Strict Lean-away Pull-up @4111 - 6,6,6,5,5,5; rest as needed

Getting easier but still tough. Blistered pretty bad here. This will make tomorrow's row interesting.

D. Inverted Bar Row - 6 x 15; rest as needed

Friday, June 5, 2015

Track-style Warm-up - 20min

Run -16 x 60sec @ Threshold (170-180 / 90-95% effort); rest 60sec

Jog/Walk - 10min @ EN11

Hip/Knee/Ankle Mobility - 20min

Good lord this was tough. Running in the Nanos hurts my feet so they were in a good amount of pain before I even started. It wore off as the adrenaline kicked but, excluding that, this was really rough.

Row - 30min for max distance

*track HR metrics / total distance / average /500m pace

Result: 7705m / 1:56.8 avg / 178 bpm avg

This was a PR and I'm pretty certain I couldn't have done much better than this. 2 crazy things happened here 1) I hit a 19:35 for the 5K which is less than 30 seconds off my current 5K PR of 19:08...2) my heart was really high almost the time but my PRE was low. I'm quite comfortable rowing at a HR of 170-180bpm. I really didn't feel a ton of fatigue until ~28:00. That's when I dropped it from 1:57 to 1:41-1:24/500m. My HR jumped, obviously, around this time. Good rowing session here. Obviously I need to improve but a PR is a PR, right?

Thursday, June 4, 2015

AM
Ido Portal Squat Routine #1
*https://www.youtube.com/watch?v=xPwG2hqnOx0
+
Choice Cyclical - 35-40min total @ EN1

I chose to do a 40 min spin since I'm doing the 30 min row test tomorrow...this hurt my butt.

PM
A

2" Deficit Snatch Pull - 3,3,3; rest 3min (heavy across, maintain pulling positions, NOT TnG)

Result: 300# across

Went pretty heavy today and felt better as I went along. Watching the video, my positioning improved as well. The third set felt the best.

Ring Assisted Shrimp Squat @3111 - 4 x 10-12; rest = 2min mobility (if you feel you're ready switch to band assisted)

These fucking things. I'd rather do pistols.

Wtd. Supine Grip Pull-up - 3,3,3,2,2,2; rest 2:30(build)

Result: 35 / 35 / 35 / 40 / 40 / 40

This was actually a PR. Less than a year ago, my 1RM chin up was a 35# bell. Now I can do it thrice. Baby steps.

Wtd Ring Row - 6,6,6,4,4,4; rest 2min (tough)

Result: 35 / 45 / 45 / 50 / 55 / 55

Fuck this was tough. It was hard getting the full ROM at the end.

Kyle - I was teaching a member how to get the appropriate kip mechanics down for the bar muscle up. When demonstrating the "sit-up", I accidentally performed a full bar muscle up. I did experience some pain in my wrist but it was very minimal (about a 3/10). I'm happy that I was able to do this...even it was by accident.

Wednesday, June 3, 2015

It took a few days but I'm getting used to it now. Never settle, homie.

Tuesday, June 2, 2015

AM
Track-style Warm-up - 20min
Aerobic -> DROM -> Anaerobic
+
Run - 3min @ Threshold (170-180 BPM / 90-95% effort)
Rest-walk - 3min
x4 Sets
+
Jog/Walk - 10min @ EN1
+
Ido Portal Squat Routine #2

This run was really freaking tough. Running has become really difficult. my legs felt like lead weights today.

PM
20min AMRAP @ EN2 effort
20cals Row
20 Russian Swings @ 53#
20 Sit-ups
20 Lateral Plate Hops (45#)
*control pacing on each movement to maintain HR in desired zone

Result: 5 rounds even (400)

I'm starting to figure out the whole heart rate thing...I think. I was able to actually move almost the entire 20 minutes without having to stop and get my HR down. Good afternoon session. It was needed.

Monday, June 1, 2015

AM
A

HS Tripod from Forearms - 5min play/practice

This was fun.

Bar Hanging Strict Hollow -> L-sit - 4 x 5-6; rest as needed (slow-controlled)

This was very challenging. I need to improve greatly here.

24" Box Planche Knee Tucks from elbows - 3 x 10-12; rest as needed

Again, quite difficult. My core sucks.

Banded ITYW - 3 x 15-20; rest as needed
+
Choice Cyclical - 35-40min total @ EN1

Chose 20 min row + 20 min spin

PM
A

HB Back Squat - 3,3,3; rest 3min (mod-heavy across, target is perfect squatting mechanics)

Result: 405# across

Pretty happy with this. I've never hit 405# for a triple before...let alone repeat triples.

Single Leg Deck Squat - 3 x 5-6 ea leg; rest as needed

These are really fun.

Strict Lean-away Pull-up @4111 - 6,6,6,5,5,5; rest as needed

Inverted Bar Row - 6 x 15; rest as needed