Saturday, January 30, 2016

A

Strict Deficit HSPU (3-4.5"") - accumulate 28 reps NOT for time

 

Result: 14 @ 4.5" (3 / 3 / 2 / 2 / 2 / 1 / 1) + 14 @ 3" (3 / 3 / 4 / 4)

 

This wrecked me right out of the gate. Surprisingly, the most difficult portion of this was the lock out. Had to break it up this way because of how increasingly difficult the 4.5" was becoming.

 

B

Strict Wtd. CTB Pull-ups - accumulate 28 reps NOT for time (20# vest)

 

Result: 5 / 5 / 5 / 4 / 4 / 3 / 2

 

Just stuck with my bodyweight on this.  It was tough enough. I attempted with the vest, but that would've taken a very long time and I was barely able to knock 1 rep with the vest and it wasn't fully strict.

 

C

Strict Wtd. Ring Dips - accumulate 28 reps NOT for time (20# vest)

 

Result: 8 / 8 / 6 / 4

 

This was actually the easiest part. Must be because of the shorter moment arm? Great mechanical advantage due to positioning? Not sure, but I'm confident in my ring dip ability compared to the other 2 movements.

 

+

for time:

10 Thrusters @ 135#

3min AB/Row @ 200W 

Rest 3min

x3 sets

 

Result - 3:21 / 3:18 / 3:17

 

135# thrusters felt like butter. Lightest that these have EVER felt in my fitness career. This wattage on the AD was very doable, but still increased respiration, so I think we achieved what we were attacking here.

 

+

10 UB CJ @ 135#

10 Lateral Burpees over Bar

3min AB/ROw @ 200W

x3 sets

 

Result - 3:49 / 3:55 / 3:54

 

C + J were butter but the burpees did get a little spicy toward the end of each set, which proposed a slight challenge on PRE on the AD. Overall, I liked it. Unfortunately, I was pretty trashed after all of this morning. I think a mixture of a low mental state + not being able to enjoy a full breakfast before I trained this morning. 

 

I've linked up with a nutritionist and she's put a together something good. I'm going use combine what she has given me with what you've given me, Kyle. I think that's going to be the best method.  

+

OLD ED Core

Friday, January 29, 2016

A. 

Power Snatch - build to tough TnG double; rest as needed

 

Result: 185 / 225 / 245 / 255 PR for TnG double power snatch / 270x @ 1 / 265x @ 1

 

Really disappointed with this. 270# and 265# felt very achievable when I got the bar over head, they were just too far forward for me to save...very disappointed.

 

B. 

Push Press x2 + Split Jerk x1 - build to tough complex; rest as needed

 

Result: 225 / 275 / 300 / 315 PR

 

Well this was nice. 315# is 15# over my current Push Press 1RM. I guess I have a new 1RM in this move, again. Maybe 325#? 335#? Don't know. Anyway, first time for a little while that I actually felt explosive. I knocked out some box jumps @ 41" and triple unders to gear myself up for today's session. I think that helped quite a bit with my explosiveness today. 

 

 

I think that this will be my last video that I upload for awhile. At least until I put up something commendable...I'm really happy with how quickly I'm improving, but very irritated with how insignificant it is, still. Especially with my bodyweight being so high. I feel like all of my numbers should be at least 1.15-1.2 times HIGHER than where the are now. I know it will all come in due time...I just get humbled time after time. I should look at that as a big challenge, and normally I do, but today was a day where it just got me down.

 

C. 

Front Squat - 3 x 3; rest 3min (build to tough triple)

 

Result: 315 / 365 / 380

 

Need to work a little more on hip and thoracic opening in warmup. It was difficult to keep my elbows up and torso tall on the last set.

 

D1. CG Bench Press - 3 x 5; rest as needed (build, heavy)

D2. DB Single-arm Elbowing Row - 3 x 5 ea arm; rest as needed (build, heavy)

+

NEW ED Core

+

Mobility / Movement - 20min, self directed

 

Didn't get a chance to hit the other stuff because I ran out of time before having to teach class. I'm really fucking sick of that happening but it's my own damn fault. I knew today was going to be a full day so I set an alarm to go in early and hit the auxiliary stuff but I slept through it. Nothing like juvenile excuses to start off your day. Anyway, I implemented some shoulder, scap, and ass mobility while the class worked. I'm not sure which one, but my infraspinatus or subscapularis flared up on the left side after the press complex, so I gave it some needed love. We'll see how the HSPU and C2B go tomorrow. 

Wednesday, January 27, 2016

Rope Climb Tech work (film & send) - 10min

**if no rope, perform 4 x 5 Towel Pull-ups w/ alternating grip

 

Still no rope. Kind of frustrated that it hasn't arrived yet.

+

A

Clean & Jerk - 5 x 2 singles for time @ 285/295/300/305/310#; rest as needed

 

These weren't in the cards today. The only rep I rep was the very first one at 285#...this was embarrassing, man. I'm at a point in my fitness where I can power clean 315# cold and I couldn't even do 285# twice being completely warmed up. Very disappointed.

 

B

Clean Pull from blocks (mid-thigh) - 5 x 3; rest as needed (370#++, use straps)

 

Result: 370# across

 

I didn't like how the straps felt. I guess I'll just have to get used to them.

 

C

Muscle-up - AMRAP in 60sec; rest 3min x3 rounds 

 

Result: 4 (2/1/1) / 3 (1/1/1) / 4 (2/1/1)

 

Weighed in a 295.9# right before I got on the rings. I'm just baffled by that number. I don't feel like I should weight this much with how much work is being put in. I may go get my thyroid checked out...I'm at a loss. Video below.

 

 

D1

Wtd. Rings Neutral Grip Pull-up - 5 x 3; rest 60sec

 

Just used my bodyweight. Biceps and back were pretty wrecked.

 

D2. Strict Ring Dip @31x5 - 5 x 3; rest 60sec

 

Tempo was tough. Shoulders were pretty fatigued.

 

E. Feet Elevated Planche Leans - 4 x 10sec+10sec; rest 20sec + 90sec

+

OLD ED Core

Blog Catch-up

Monday, January 25, 2016

Deck Squat -> Pistol Progressions - 10min

+

A

HB Back Squat - 5,5,3,3; rest 3min (build to mod-heavy)

 

Result: 315 / 405 / 435 / 455

 

I didn't like how my 315# warm-ups felt so I rocked out a few sets with it and counted one as my set of 5 for times sake. Pretty happy that I could hit 455# for a triple.

 

B

Clean Grip RDL - 5,5,3,3; rest 3min (build to mod-heavy)

 

Result: 295 / 315 / 335 / 355

 

Got a little heavy toward the head, but still pretty manageable. Hammies pretty pretty lit up the next day, though.

 

C

Shoulder press - 5,5,3,3; rest 3min (build to mod-heavy)

 

Result: 185 / 205 / 225 / 235

 

Cool deal here. Given how my wrist, elbow, and shoulder joints have been feeling lately, I didn't expect to perform this well. 

 

D

BB Pendlay Row -5,5,3,3; rest 3min (build to mod-heavy)

 

Result: 185 / 205 / 225 / 225

 

Kept it at 225# for the last 2 sets due to a minor difficulty of maintaining strict movement.  

+

EMOM for 30min

Odd - 8 UB Wallball @ 30# + AB @ 80-85% effort for remaining time

Even - 8 Burpees + AB @ 80-85% effort for remaining time

 

Medball hadn't shown up yet and I wasn't too happy about that. It didn't really matter though. I didn't have anywhere near enough time to do this before I had to teach.

 

                                                                     

Tuesday, January 26, 2016

A. IP Locomotion - 10min

B. Low-gait - 10min

C. Movement Play - 10min (include: Feet-elevated Gymnastics Bridge + Single/Double arm Rings Hanging + tuck levers)

+

AB - 5 x 40sec @ 500-600W; rest 30sec

Rest 5min

x3

 

Moderately surprised here. The first couple of rounds really weren't that difficult at this wattage. Don't get me wrong, respiration definitely got up there, but fatigue wasn't the primary limiting factor. Maybe it's just because the AD is so new that it's easier to build up high wattage faster? I don't know. I'm probably just speaking out of my ass.

+

NEW ED Core

Wednesday, January 20, 2016

45 min AD sessions

15 min @ 20W < x < 150W

+

5 min @ 100W < x < 150W

+

1 min @ 50W < x < 100W

+

4 min @ 200W < x < 250W

+

2 min @ 50W < x < 100W

+

3 min @ 300W < x < 350W

+

3 min @ 50W < x < 100W

+

2 min @ 350W < x < 400W

+

4 min @ 50W < x < 100W

+

1 min @ 450W < x < 500W

+

5 min @ 50W < x < 100W

X = output

This was good for today, I think. Respiration was up, legs got a good pump, and I got feel out the new AD a little more. I was really surprised at how much effort was needed for 3 minutes between 300W and 350W. It was fun. 

Tuesday, January 19, 2016

A

Overhead Squat - build to tough single

Result: 225 / 315 / 345 PR / 365 PR

This was cool because 365# was not a full on PR. I really feel like I could have gone up another 30# easily...but I wanted to stay true to what you wanted, Kyle, so I kept it conservative. 

B

Ring Muscle-up

[2 UB reps every 90s] x 10

Result: 10 for 10

Could've let going but didn't. Happy with how fluid doubles are becoming. 

C

Self-directed mobility + ED Core

Friday, January 15, 2016

A

Power Snatch from blocks (mid-thigh) - 5 x 1.1.1; rest 15sec + 2min (75-78% across)

Result - 205# across (~78%)

Felt light, quick, and explosive. Had to fight the temptation to jump up to 225#, but I didn't want to change what was written...I've done that enough over the year. Anyways, I'm really happy with the rapid improvement in my strength, power, and technique. 

B

Push Press x1 + Push Jerk x1 + Split Jerk x1 - 5 sets of the complex; rest 2min (75-78% across)

Result: 235# across (~78+%)

Felt really light for the complex. Since it felt so light, I really tried to drive home a very explosive extension. 

C

Front Squat - 3 x 3; rest 3min (310# across)

Butter. 310# has never felt so light before. Best part about this was having the ability to maintain 'knees out' and an improved vertical torso. 

D

CG Bench Press - 3 x 5; rest 3min (add 10# to last week)

Result: 285# across

I couldn't remember/find what I did last week but I'm pretty certain it was 275#. This was probably a could spot anyway. Was too easy but wasn't too challenging. 

+

NEW ED CORE

3 Rounds

10-12 Stir the Pots ea direction

45sec Side Plank ea side

45sec Sorensen Hold

**rest as needed b/t movements

That Sorensen hold is freaking golden, man. The 45s is pretty challenging, but I love it. 

+

Mobility / Movement - 20min, self directed

Voodoo banded forearms, biceps femoris, shoulder, VMO, and distal patellar tendon/proximal Tibialis anterior. Also hit some pancake stretch and t-spine protocols. Not sure what's up, but my joints have really been bugging me lately. There may be a barometric change but I'm not sure. I say that because I've asked around and a lot of our members have been complaining about joint and skeletal complications as well (specifically spine, foot, shoulder, wrist, knee, hip, and ankle). 

Thursday, January 14, 2016

A.

Clean & Jerk - 2 singles 'for time' @ 225/245/265/285/305; rest 3min b/t sets

 

Result - :05 / :06 / :10 / :11 / :13

 

305# felt a little heavier than I would have liked but I have never done a TnG that heavy before...I don't think, anyway. Interested to see where these come about in the near future.

 

305#

 

B

Snatch Pull from blocks (mid thigh) - 5 x 3; rest as needed (heavy)

 

315# across. I really want to get used to how this feels. Maybe I'm being a little too ambitious but hitting that 315# mark by the end of the year is easily the biggest goal I want to acheive.

 

C

Muscle-up - AMRAP in 60sec; rest 3min x3 rounds 

 

RD1 - 4 (3 / 1)

RD2 - 3 (1 / 1 / 1)

RD3 - 3 (1 / 2)

 

I now know what it feels like to get fatigued from rapid-fire muscle-ups. I guess I still have to treat these as a 1RM each time I perform a single rep or set.

 

D1

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

D2

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

 

This was a little tougher today. Barely managed to hit 5 reps on the dips every time and wasn't able to stay true to the rest interval between clusters.

 

E

Feet Elevated Planche Leans - 4 x 10sec+10sec; rest 20sec + 90sec

 

These bad boys know how to open up the wrists haha.

 

+

ED Core

 

Not going to lie, I enjoy this round of core work compared to the last every day core work. I really like the sorensen hold quite a bit.

Tuesday, January 13, 2016

A

IP Locomotion - 10min

Handstand work and bridge walk are really improving with this. 

B

Low-gait - 10min

Had to cut this a little bit so to ensure enough time to get in the row. Still fees pretty cool though. Breakdancing style haha. 

C

Movement Play - 10min (include: Feet-elevated Gymnastics Bridge + Single/Double arm Rings Hanging + tuck levers)

+

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

Rest 5min

x3

*match or exceed times from last week

Results (in 500m avg):

RD1- 1:30.1 / 1:29.8 / 1:29.9 / 1:28.8 / 1:31.6

RD2 - 1:29.9 / 1:28.6 / 1:30.6 / 1:32.4 / 1:33.4

RD3 - 1:31.4 / 1:30.6 / 1:29.5 / 1:33.6 / 1:29.9

Woof. This was rough mostly because I don't think I ate enough. I had one of those "I-didn't-eat-enough-today" headaches after the first round. Not going to lie, it was really hard to fight through that. Oh well. Gotta get back on the ball with food. 

+

ED Core

Friday, January 8, 2016

Couldn't make it in today. Rachel was having some complications with her pregnancy today so we spent a decent amount of time in the ER...after that we found out that her Uncle passed away due to a losing battle with lung cancer. I'm planning on pushing this to Sunday. 

Tuesday, January 5, 2015

A. 

IP Locomotion - 10min

B. 

Low-gait - 10min

C. 

Movement Play - 10min (include: Feet-elevated Gymnastics Bridge + Single/Double arm Rings Hanging + tuck levers)

This was fun and challenging. 

+

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

Rest 5min

x3

Experienced a little more low back discomfort than I would have liked towards the end. I tried my best to hold 1:30avg across the board but I was a little off. I think I ended up being around 1:31.7avg across all 15x200s. This was a good lung burner. 

+

ED Core

Rhomboid kept cramping up in the prone plank so I decided to do some isometric GHD Holds for sets of 30 seconds instead...was that okay to substitute?