Daniel Jackson's Training Blog: October 2015

Saturday, October 31, 2015

Aerobic Prep - 10min

DROM - 10min

Free HS PROGRESSIONS - 10min (starting w/ wall balancing drills and working to free holds)

Shoulders felt pretty good coming off of so much fatigue last night. Balance, on the other hand, not so great.

Row - 25sec @ peak 500m pace

Rest - 35sec

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

For time

1000m Row

100 WB

50 BBJ @ 24""

100 WB

1000m Row

Result: DNF

1k row - 3:50

Wall ball #1 - 50 / 25 / 15 / 10 (4:43)

Burpees - stopped at 13

Had to call it after the 13 burpees due to low-back tightness on my left side. It got to the point where I had to stretch it out so much just to walk. After I stepped down from the box on #13, my left leg locked up and went numb. Not sure what is up. I started feeling a lot of tightness after the set of 25 WB. I wanted to go 50/50 on the first set. Even 6 hours later, my left quad is in a significant amount of discomfort. Feels like I may may pulled something. I'm not sure. Every time I contract my quad, it send a numbing sensation to from the origin (mid-rectus femoris across to mid-vastus lateralis) up to my hip and down to about mid-shin. Low-back pain is originating from the left portion of my spine, down through my ass. It may be something with my glute minimus/medialis or psoas major. The more I think about it, I'm pretty sure it's my psoas. The cuts through my ass from my low spine. I'm going to go see the chiropractor on Tuesday (first time in 5 weeks due to my schedule). Hopefully that helps.

Cyclical Cool-down - 15min @ EN1

Macros:

Well today was a little better minus the protein. I've noticed a small change in body composition for the better

Friday, October 30, 2015

15min - Quad/Hamstring/Groin Mobility

*report

Voodoo Band below and above knee / BB quad roll / Band Assisted Cossack / Band Assisted Pancake

Muscle-up Progressions - 10min (same as Monday w/ 4 full reps at the end)

Result: 4 for 4

Glad I hit them, but they really didn't feel good. My upper body felt very non-explosive and fatigued today. Specifically, my ability to press out of the dip was a little more difficult than usual which concerned me. However, I still hit them.

Squat Snatch - in 6 sets, build to 85% then 4 singles @ 85%; rest as needed

Result: 4 for 4 @ 85% (235#) + new PR @ 280#

Well this was exciting. My positioning today great in the hole. Significantly taller than usual in the hole and very engaged when driving out. I got my back really good and warmed up for this. So, I decided to go for a new one. Kyle, I'm sorry for doing this, however I was really feeling it. I had never officially hit 275# cleanly, so hitting the snatches tonight with such ease and finesse led me to believe that I could finally hit that 280# mark with some finesse. Videos below.

235# x 4

280# new PR

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

Result - :20 / :22 / :11 / :10 / :12 / :13

Dude...this was remarkably hard today. I'm not sure why, but my shoulders were giving out almost immediately when I started the support hold. I'd say it was perceived fatigue (? is that the correct term?) however, my triceps, shoulders, traps, and core screamed differently.

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

Result - :29 / :32 / :22 / :21 / :20 / :22

Similar issues here with the hold. Also, strict pull-ups were rough. I can't pinpoint what happened during this super-set. I just felt weak. I can't figure out how I went from feeling so good in the snatches, to feeling like shit afterward. The snatches weren't difficult at all, so I'm sure what happened. One of those days? How many times am I going to use that excuse? I have to figure this out.

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

These felt great today.

EMOM for 12min

Odd - 6 Power Snatch Singles @ 155#

Even - 8 GHD Sit-ups

...right into

12min AD @ EN2

Good EMOM. Power snatches caused a good amount of low-back tightness towards the end. Maybe I need to focus setting up better in the bottom? I'm not sure.

Sorry for getting this up late. Computer has been dead and I can't post the videos from my phone.

Macros:

Still trying to find a balance. This weekend, I think I'm going to sit down and figure out exactly what I need to for each meal and snacks...I know I should've done that before. No excuse.

Thursday, October 29, 2015

Runs didn't happen today. Did a 1 mile jog with Rachel for warm-up and my low-back tightened up something fierce. Luckily, I'm sure that it's muscular, not skeletal. The tightness is occurring on the lateral portions (right and left) of my spine. I performed 10 rounds of :30/:30 on the AD + 10 min EN2.

Wednesday, October 28, 2015

Tuesday, October 27 and Wednesday, October 26, 2015

Tuesday, October 27

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

1k Row @ 30min TTpace -2

15 KB Swings @ 2p

10 TTB

Rest 60sec

KB Swings unbroken, T2B unbroken. Pacing is improving and T2B fee great.

1k Row @ 30min TT pace -2

15 TnG Power Snatch @ 75#

40 Doulbe-unders

Rest 60sec

Power snatches unbroken, dubs unbroken. Pacing was a little harder to hold. Not necessarily due to fatigue, but more due to finding the appropriate rhythm. One would think I'd have it by now, but I'm still struggling with this pacing.

Choice Cyclical - 10min @ EN1

Mobility - 20min (focused on patellar tendon protocols)

Wednesday, October 28

Clean & Jerk - 5 singles on the min @ 215 for 3 min; rest 5min x2 rounds

This made me realize that a sub-6 min Grace @ 225# would NOT be realistic. This got hard, and it got hard real quick. The 3rd set on both were pretty sketchy. In fact, I didn't complete the 3rd set on the 2nd EMOM. The 30th rep was a no rep. Barbell got away from me on the jerk. I'm really not happy about it. Also, experienced a remarkable amount of low-back stiffness afterward. Had to do ~10 min worth of mobility to loosen it up.

Deadlift - 3 TnG reps @ 375# every 30sec for 5 sets; rest 3min x2 rounds

This felt pretty good. I actually did this after the HSPU to give my back a chance to cool out.

Strict HSPU - accumulate 30 perfect reps in UB sets of 3 FOR TIME

*goal is to beat score from last week

Result - 6:33 (7:51 last time)

This should've been sup 6. I kicked up for my last set of 3 at 5:40 and failed on the last fucking rep. I was livid. Oh well. At least it was faster I guess.

Back-to-wall HS Hold - accumulate 240sec of total hold time (stop when you begin to shake each set)

Result - :60 / :60 / :60 / :35 / :25

Whoof. Again, this killed my wrists.

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

Run - 35sec @ 5k pace

Walk - 55sec @ easy recovery pace

x10 rounds

Rest-walk 4min

x2 Rounds

Didn't get a chance to do this tonight. Ran out of time before I had to teach class. Hoping to hit it tomorrow morning.

Mobility - 20min

Macros from Wednesday:

Still having issues with hitting the appropriate parameters. I'm doing to best I can. I just feel like I'm hungry all the damn time.

Tuesday, October 27, 2015

Monday, October 26, 2015

T-spine / Shoulder Mobility - 15min

Muscle-up Progressions - 10min (start w/ basic transition progressions and finish w/ 2 perfect singles to test shoulder on MU)

These felt okay today, however very sloppy. I wouldn't say they were perfect, however, there was no shoulder pain.

Kipping CTB Progressions - 10min (swinging / kipping into 2 x 10 UB to test shoulders)

I started with kipping and wanted to test butterfly. The butterfly felt really good. I was able to do the 10 UB which is a PR for butterfly, I believe.

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

Result: 20# / 15# / body weight / body weight

Went the wrong direction...I'm not sure what's happening with strict pulling ability. I fucking suck at it now.

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

Result: body weight / 15# / 26# / 35#

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

Result - 8 x :15

This was a very big challenge. This is exactly why I choose not to use false-grip in the muscle-up. It does a fucking number to wrists because I'm so damn heavy.

10 Front Squats @ 205#

12 BF Burpees AFAP

3min EN1 @ EN1

x4 sets

A lot of mid-thoracic spasms happened during this. After the first set, my mid-thorax lit up. Luckily, it didn't lock up. It was near that threshold but never broke.

T-spine / Shoulder Mobility - 15min

Today was an extremely rough day for me, mentally. I didn't pass the second part of the CSCS and it was really a devastating blow to my confidence and self-esteem. I studied my ass off for that test and I fucking failed it by 4 questions in the physiology section. That's what I consider to be my specialty, too. I couldn't believe it. I really don't know what I could've done differently to prepare. I spent every day for 3-4 hours a day reading the book and doing the practice exams and questions at the end of each chapter. I want right, mentally, for this stuff today. I'm going to do my best to get out of this slump. I know there's a silver lining somewhere. I just have to find it.

I'm sorry for getting this up late.

Friday, October 23, 2015

15min - Quad/Hamstring/Groin Mobility

*report

BB Quad Roll / Banded Calf / Banded Hip / Band Assisted Pancake / Band Assisted Cossack

This was a little more than 15 min.

Muscle-up Progressions - 10min (same as Monday)

I did attempt one rep afterward and I hit it with relatively sound mechanics. That makes me pretty happy for when we start to build up some volume.

Squat Snatch - in 6 sets, build to 80% then 4 singles @ 80% (220#); rest as needed

Warm-up result: 155 / 185 / 205x / 205x / 205 / 220x

80% result: 4 for 4

Not too excited with how this went, however, I did land all 4 of the 80% and they felt relatively smooth. Biggest thing here was I felt slow. I felt very, very fatigued going into this. I believe not being able to fall asleep until 2am played into that sensation.

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

Result - :31 / :26 / :29 / :30 / :29 / :28

A lot of shoulder and triceps fatigue here.

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

Result - :36 / :33 / :34 / :38 / :42 / :39

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

EMOM for 10min

Odd - 6 Power Snatch Singles @ 155#

Even - 8 GHD Sit-ups

...right into

10min AD @ EN2

EMOM felt pretty good. Started experiencing a great amount of low back tightness (specifically left of my spine). 155# started getting mildly challenging towards the end as well due to this tightness occurring. Makes me a little nervous.

See food below. Went over a little bit, again, on the fats and proteins. Still a remarkable challenge for me to get this in check. I think once I'm done taking the CSCS on Monday, I'll be able to set my mind straight and get this in check even more.

Kcals: 3225

Macros

Thursday, October 22, 2015

Clean & Jerk - 5 singles on the min @ 205 for 3 min; rest 5min x2 rounds

Wasn't too rough. This really makes me kick myself for how stupid I was with 225# Grace last week. Had I followed the original plan, I would've been done 3 minutes faster.

Deadlift - 3 TnG reps @ 365# every 30sec for 5 sets; rest 3min x2 rounds

This was the easiest they've felt.

Strict HSPU - accumulate 30 perfect reps in UB sets of 3 FOR TIME

Result - 7:51

Oh man was this a shit show. Was able to do every set UB up to the last 2. I'm embarrassed by this one. I let my emotions get to me a little bit towards the end and took it out on a water bottle...kind of stupid.

Back-to-wall HS Hold - accumulate 220sec of total hold time (stop when you begin to shake each set)

Result: 4 sets (:60 / :60 / :45 / :55)

Wrists were the limiting factor. Very painful. Not much fatigue in the shoulders at all. Just an incredible amount of wrist pain.

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

Run - 30sec @ 5k pace

Walk - 60sec @ easy recovery pace

x10 rounds

Rest-walk 4min

x2 Rounds

Not sure how far I made it. Wrist watch GPS died before I finished. Wasn't too intense, though.

Mobility - 20min

Food today was pretty close to on point. It's getting hard for me to eat during the afternoon due to my work schedule picking up, but I'm doing my best.

Kcals: 3054

Macros

Wednesday, October 21, 2015

Wednesday, October 21, 2015 MACROS

Total Kcals: 3336

Macros

Macros were only a few grams over on each. I feel like I'm getting closer. This has been the hardest transition in food training so far.

Tuesday, October 20, 2015

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

1k Row @ 30min TTpace -2

20 UB Wallball

10 BJ @ 20"" (step-down)

Rest 60sec

Successfully UB.

1k Row @ 30min TT pace -2

15 OHS @ 75#

30 Doulbe-unders

Rest 60sec

UB dubs and OHS.

Choice Cyclical - 10min @ EN1

Mobility - 20min (focused on patellar tendon protocols

No Bueno today. Again, had to cut warmup short to be able to fit the main set. Had to wait until the end of classes to mobilize and hit the cyclical EN1. Irritating as hell when I can't get in a good warmup before this kind of session. Oh well just gotta keep moving on. It's been difficult later to be in the zone, mentally. I'm still having difficulties breathing from the combination of he intense dry air on Saturday and the wildfire we had 5 miles from our house. The air is still smoky. Anyways, food log was closer to the set parameters.

Kcals: 3274

Macros

Monday, October 19, 2015

T-spine / Shoulder Mobility - 15min

Muscle-up Progressions - 10min (no full reps just basic transition progressions)

These didn't feel too hot. Sloppy. Really fucking sloppy.

Kipping CTB Progressions - 10min (swinging / kipping into full reps)

Also felt very sloppy and disconnected.

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

Result: 35x / 20x / BW / BW

This was highly disappointing. Just didn't feel like I had much strength or control.

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

Result: 53# across

Surprised I was able to do this after the terrible performance of the chin-ups. Still felt far more challenging than I think it should've.

16 Back Rack Walking Lunges (135-155#)

16 Burpees AFAP

3min EN1 @ EN1

x5 sets

Didn't bother timing these. My right knee was bothering me so much that I took each step slow. Any amount of contact with the floor with my right knee was quite painful. Not sure what caused it. It felt fine until I demonstrated a 16" box jump for class! I then proceeded to voodoo band and mobilize the rest of the class and every other hour throughout the day. It got to the point where I could complete this but not without still being quite tender.

T-spine / Shoulder Mobility - 15min

Below you'll find the food. This new set up is going to be really hard at the beginning. Going from 330g of protein to 200g and 200g of CHO to 350g is tough. I'm finding it really difficult to remain within the caloric parameter and also hit the ideal macros. I'm trying to fix it.

Total KCals: 3383

Macros:

Saturday, October 17, 2015

Friday, October 16 and Saturday, October 17, 2015

Oct-16

15min - Quad/Hamstring/Groin Mobility (treatment for patellar tendonitis)

15min Circuit of:

Bar Hanging Arch-Hollow swings -> Progressing into k.PU as you go (low volume)

Back to Wall HS Hold -> Progressing into k.HSPU as you go (low volume)

Rings Support (top of dip) -> Progressing in k.Dips as you go (low volume)

50 Double-unders

*each isometric movment to tolerance, should not be 'maximal effort'

Result: 4 complete rounds / 10 kPU each round / 10 kHSPU / 10 kDips / UB Dubs

Shoulder aggravation dropped to none as rounds were completed. Pretty happy with that.

EMOM for 15min

Min-1 - 6 GHD Sit-ups

Min-2 - 8 Burpees to 6"" Target

Min-3 - 30sec Row @ 85%

Row was the hardest part. Held around 1:36 - 1:39 each round.

A1. Natural Knee Extensions - 4 x 5-6 slow, controlled reps; rest as needed

A2. 1/2 Kneeling (bottom of lunge) rear-leg hamstring lifts - 4 x 6-8 reps @ 31X1 tempo; rest as needed (in bottom of lunge stay static but lift back foot off ground as high as possible)

Run - 20sec @ 75% (low end aerobic pace)

Walk - 20sec

x12 sets

Oct-17

""Grace"" @ 225#

*have someone film if possible

*report reps/min

*warm-up completely

*don't ignore your recovery protocols afterward

Result - 8:12

Very disappointed in myself with this. I was stupid. Plan was to treat it like an EMOM performing 6 reps each minute...nope. Did the first 6 reps UB and the first 12 reps in 1:02. After that, it was a shit show. It's my own fault. I got so amped up with nervous energy that I just went berserk at the start. I'd say that this was a lesson learned, but this isn't something new to me. It has happened quite often in the past. It's my own stupidity.

Wednesday, October 14, 2015

Tuesday, October 14 and Wednesday, October 15, 2015

Oct-13

15min Shoulder/T-spine/Forearm/Pec mobility

*report

A1. Seated DB 2arm Neutral Grip Press @2112 - 3 x 8-10; rest as needed (50# across)

A2. DB 1arm Elbowing Row @2111 - 3 x 8-10 ea arm; rest as needed (50# across)

A3. Scap Push-up @3131 - 3 x 8-10; rest as needed

A4. Scap Pull-up @3121 - 3 x 8-10; rest as needed

B1. Bent Over Cuban Presses - 3 x 8-10; rest as needed (5# plates)

B2. Trap 3-Raise - 3 x 8-10 ea arm; rest as needed (5# plates)

B3. Seated Elbow on Knee External Rotation - 3 x 8-10 ea arm; rest as needed (5# DB)

AD - 10min @ EN1/EN2 by feel

...every 30cals hold 60sec of perfect Hollow Body Position

All of this was good stuff. I really needed it and I think I'll be incorporating the scapular movements within warm-up from now on.

Oct-14

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

*include band assisted natural knee extensions

1k Row @ 30min TTpace -2

40 UB Airsquats (20# vest)

10 BJ @ 24"" (step-down)

Rest 60sec

1k Row @ 30min TT pace -2

40 UB Banded Good Mornings @ mod band tension

40 Dubs

Rest 60sec

This was deceptive, man. Not sure if it's because I was out of it, mentally, or because I didn't get a chance to warm-up properly. Had to cut the warm-up pretty short so I could fit the work into the allotted time. Hardest part, in regards to physical exhaustion, were the good mornings.

Choice Cyclical - 10min @ EN1

Mobility - 20min

Kyle-

Just a reminder that I have 225# "Grace" this weekend so I'm not sure if I'll be able to make it to the gym. We have members competing throughout the day so I'll need to stay and be supportive. I may be able to get in a run or something afterwards. My heat is at 11:00am CT.

Monday, October 12, 2015

15min Quad/Hamstring/Groin Mobility

*report

LAX Ball High Ham/BB Quad Roll/Band Assisted Cossack/Band Assisted Pancake/Couch/Frog

15min Circuit of:

Bar Hanging Arch-Hollow swings

Back to Wall HS Hold

Rings Support (top of dip)

*each isometric movment to tolerance, should not be 'maximal effort'

Feeling better.

Front Squat breathing clusters - 4 x 3.3.3.3.5; rest 8sec in front rack + 5min active on AD b/t sets (185-205# across)

Stuck with 185# across. This was a challenge. Each set really did a number.

KB 2arm Farmers Carry - 6 x 30sec; rest as needed (mod-heavy to heavy depending on shoudler tolerance)

Used 2 pood (70#). Treated it like a 6 min EMOM. Completed roughly 40m each :30.

Inverted Bar Row ""Support"" - 6 x 80% AMSAP; rest as needed (setup like your'e going to do inverted bar row but hold in an active scap bottom position until you reach 80% fatigue)

Each one was roughly :25 to :30. This was a little more challenging than anticipated.

20 Front Rack Walking Lunges @ 135#

20 UB Tuck-ups

Rest 3min active Row

x3 sets

Fuck me man. Those front rack lunges are something else. I'm terrible at that movement. I'm so far foreword and the perception of the movement is so difficult compared to how it should feel. This was a big ouch.

Saturday, October 10, 2015

Aerobic Prep - 10min

DROM - 10min

AD - 25sec @ pace that feels sustainable for 3min

AD - 35sec @ easy, slow-spin recovery

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

These felt pretty good. Close to the perfect warm-up for the rows.

Row - 1k @ 2k pace

Rest 3:30

Rest actively 10min

x2 Rounds

1) 1:42.6/1:42.6 = 3:25.2

2) 1:42.7/1:42.5 = 3:25.2

3) 1:42.7/1:42.4 = 3:25.1

4) 1:42.0/1:46.6 = 3:28.6

This was about everything I had in me. Decently surprised with the consistency here.

30sec Hollow Hold

30sec Rest

30sec Arch Rock

30sec Rest

x5 rounds

Abs may be a little tight tomorrow.

Cyclical Cool-down - 15min @ EN1

Decent morning overall. The rows really kicked my ass, but they were pretty fun.

Friday, October 9, 2015

15min - Quad/Hamstring/Groin Mobility

15min Circuit of:

Bar Hanging Arch-Hollow swings

Back to Wall HS Hold

Rings Support (top of dip)

50 Double-unders

*each isometric movment to tolerance, should not be 'maximal effort'

Got 3 rounds even. Very little shoulder discomfort during this. Kipping motion felt very smooth and fluid. Only the 3rd set of dubs were unbroken. A little disappointed with that.

Hang Squat Clean Breathing Clusters - 3 x 5.5.5; rest 10sec in front rack b/t clusters + 3min actively on AD @ EN1 effort (185# across)

This was quite a challenge. The front rack resting position made this difficult. The hang squat cleans weren't too bad. By the end of the 3rd set, I noticed some low-hammie 'stiffness' in my right leg.

GHD Sit-up - 4 x 10 @ 80% of maximal speed; rest 90sec b/t sets

Not too bad. Gave me a little bit of a head rush after each set.

C1. Natural Knee Extensions - 4 x 5-6 slow, controlled reps; rest as needed

C2. 1/2 Kneeling (bottom of lunge) rear-leg hamstring lifts - 4 x 6-8 reps @ 31X1 tempo; rest as needed (in bottom of lunge stay static but lift back foot off ground as high as possible)

Dude...could barely finish the hammie lifts. I kept cramping up hardcore in the middle of each set. This was crazy.

Run - 20sec @ 75% (low end aerobic pace)

Walk - 20sec

x12 sets

Had to do this inside in 10m, shuttle, increments. Got ~60m each set + 20m on the walks. So ended with roughly 960m by the end. Felt very 'in-control' the whole time.

Tomorrow will be interesting. I'm going to head into the gym early in the morning to get as much in as I can. My mom and dad are in town and we have family photos tomorrow afternoon. I should be able to get everything in. I'll do my best.

Wednesday, October 7, 2015

AD - 10min @ EN2

AD - 30sec @ EN3/Threshold

AD - 30sec @ easy recovery pace

x10

AD - 10min @ EN2

Mobility

Those threshold intervals are full of quality, man. I'm really liking them. I didn't feel anywhere near as cashed out as I did last time. Granted, this was 10 rounds vs 15 rounds so it makes sense that I wouldn't feel as trashed. Don't get me wrong, this was difficult, but it went by really fast. Can't wait to get back at it with some other stuff!

Tuesday, October 6, 2015

AD - 3min @ EN2

AD - 3min @ En3

Rest - 30sec

20min AMRAP @ EN3

60sec AD

20 Unloaded Walking Lunges

20 Box Jumps @ 20"" (step-down)

20sec Hollow Rock

Result: 5 + :30 AD

Mobility - 20min

This workout was a challenge from the start, man. I think the hardest part was the first 3 min on the AD. Just getting my HR up was rough. Once it got up to the targeted zone, it really wasn't too difficult holding the zone. Also, PRE was relatively low for the whole thing. I guess that's good? Not sure. Either way, it was fun stuff.

Monday, October 5, 2015

HB Back Squat - in 4-5 sets build to mod-heavy triple; rest as needed

Result: 365 / 405 / 435 / 445x @ 3

Pretty surprised with this, honestly. I expected 405# but nothing higher. 435# is a 30# PR for 3. Bummed I couldn't hit 445#.

B
Good Morning - 5 x 10-12; rest 2min (mod across)

Result: 95# across

Just wanted to focus on positioning and keeping my back super flat and core engaged.

C1. GHD Hip Extension - 5 x 10-12; rest 30sec

C2. GHD Sit-up - 5 x 10-12; rest 2min

AD - 20-30min @ EN1

Mobility - 20-30min

Moderately successful day today. Glad I can still put up mid-4 centuries.

Sunday, October 4, 2015

Saturday, October 4, 2015

5min AD @ EN1

3min AD @ EN2

1min AD @ EN3

x2 Rounds

30sec AD @ EN3

30sec Box Jump @ 24"" (step-down)

30sec double-unders

Rest 30sec

x3 sets

Rest 2min

x2 Rounds

Mobility - 20min

Not a terrible session. Sorry this is up late. Double unders weren't too hot. Not really sure why, but they were just off, I guess. Completed 12-14 box jumps each round. Those felt a lot more efficient than they have in the past.

Friday, October 2, 2015

5min AD @ EN2

20 Air Squats w/ 20# Vest @5050 tempo (no pauses at top or bottom, slow con/ecc)

x5 Rounds

A lot of lactic build up in my quads and glutes and some moderate tightness in the thoracic region. Needless to say, these were not competed unbroken. Really got tight around 12-14.

5min AD @ EN2

20 Banded Good Mornings @5050 tempo (no pauses at top or bottom, slow con/ecc)

x5 Rounds

Similar feeling here. More localized to my low back and hammies.

Mobility - 20min

Dude this was tough. Took me ~44 minutes for both parts. That tempo was pretty intense. I appreciate it, though.