Daniel Jackson's Training Blog: April 2016

Friday, April 22, 2016

Thursday, April 21 and Friday, April 22, 2016

Apr-21

~~Dry-land Warm-up~~

~~Neck/Shoulder/Thoracic/Hip/Ankle CAR's~~

~~Swim Warm-up~~

~~1 x 100; rest as needed - Freestyle swim~~

~~1 x 100; rest as needed - Kick w/ board (head-up)~~

~~Streamline / Open Turn Progressions~~

~~Accumulate 6 streamline push-offs + 10 alt flutter kicks~~

~~Accumulate 6 Hands-on Wall Open-turns + 10 alt flutter kicks (in tight streamline)~~

~~Freestyle Technical Progressions~~

~~12 x 25; rest 15sec~~

~~-->> 1-4 - streamline flutter kick on front, roll to back to breathe~~

~~-->> 5-8 - single-arm lead kick w/ board (rotate head to breathe)~~

~~-->> 8-12 - fist-swim (stroke couting)~~

~~4 x 50; rest 20sec - freestyle swim (breathing pattern 4, stroke counting)~~

~~Kicking~~

~~4 x 25; rest 20sec - kick w/ board (head-up)~~

~~1 x 50; rest 20sec - easy recovery swim / float on back~~

~~x3 Rounds~~

~~total - 1150yds~~

Was on my way to the pool when it started storming again. We've had quite a few storms come through lately. Ended up going to the gym and rowing and AD a little for about 30-40 minutes @ EN1.

Power Snatch x1 + Hang Squat Snatch x1 + Snatch Balance x1 - 1 moderate complex on the min for 12min

Result - 95 / 135 / 165 / 185 / 205

Stopped at 205#. Back wasn't feeling too great today and wrists are still decently tender.

Power Clean x1 + Hang Squat Clean x1 + Push Jerk x1 + Split Jerk x1 - 1 moderate complex on the min for 12min

Result - 135 / 185 / 225 / 275

Stopped at 275# due to similar reasons listed above. Left wrist is providing me the most discomfort. I got it looked at and the doc just said that it was a grade 2 strain due to a hyper-extension (I'm assuming from the 350# clean a while back, but I'm not sure).

BB Back Rack Step-up - 2-3 x 10; rest as needed

Result - 135# across

Single-leg Glute Bridge - 2-3 x 10; rest as needed

DB 2-arm Single-leg RDL - 2-3 x 10 alt reps; rest as needed

60# in each hand

Apr-22

AM - fasted training session - 15g bcaa + greens before...

Row - 18min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result - 4056m

Happy I made the entire 18 min, but low back is still bugging the shit out of me afterward.

Rest - 3min

AB - 18min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result - 1964W peak / 189 cal

Lungs. This is so much harder than the row...I fucking love it.

Mobility - 15min (flow style mobility)

EMOM for 27min

Min-1 - 30sec Farmers Carry (heavy) @ 220# in each hand

Min-2 - 30sec KB 2-arm OH Carry @ 53# in each hand

Min-3 - 30sec Sled Push @ heavy load, grinding pace @ rubber floor + 155#

Farmers carry was intense at that weight. Like really intense. Ended up putting my gymnastics grip on because the grips on the farmer bars was quite gritty and did a number. Oh well. It's the heaviest farmers carry I've done so I'm happy with it.

EMOM for 27min

Min-1 - 40 Double-unders

Min-2 - 10 Burpees

Min-3 - 30sec ~~Row~~ AD @ 80-85% (Threshold Effort)

Dubs - UB / UB / UB / UB / 27 + 9 + 4 / UB / UB / UB /UB

Burpees - 10 / 10 / 10 / 9 / 8 / 8 / 9 / 10 / 10

Happy with this overall. I'm not going to lie. I was hurting today, and I was hurting real bad. Wish I could've done very round UB on the dubs, but I'll take 8 for 9 for sure. 360 dubs...that's a lot of dubs for this fat boy. I'm going to take it kind of easy tomorrow, if that's alright. My back is really tight tonight.

Wednesday, April 20, 2016

HB Back Squat @21x1 - 4 x 6; rest 2min (building to moderate 6)

Result: 225 / 315 / 365 / 405x @ 6

I think I just felt a little cocky on this today. 365# felt pretty good, so I went for broke. I hit 5 solidly on 405# but rep 6 was a different story. Still, at that tempo, I'm pretty surprised that I was able to hit 405# for 5. I felt very strong.

Clean Grip Deadlift @31x1 - 4 x 6; rest 2min (building to moderate 6)

Result: 335# across

Limiting factor here, again, was grip and thumbs getting smooshed on the hook grip. I need to figure out a way to get hook grip to work better here.

Shoulder Press @21x1 - 4 x 6; rest 2min (building to moderate 6)

Result: 165 / 185 / 205 / 225

2 rep PR here for 225#. Again, it didn't feel like a 6RM either. I think I have this bad boy figured, or close to it. Actually, I'll have it figured out when I'm strict pressing 405#.

Strict CTB Pull-up in Hollow Position - 3 x 2.2.2.2; rest as needed +2min

Didn't quite take a half hour this time but it still took every bit of 20 minutes. I can tell my my strict pulling ability is increasing pretty quickly thanks to these EMOMs.

EMOM for 16min

Min-1 - 30sec Burpees

Min-2 - 30sec AB @ 90-95% (VO2 effort ~450-500W)

Min-3 - 30sec Wallball

Min-4 - 30sec AB @ 90-95%

Burner. This one hurt my fitness. You know it's kind of fucked up when you consider 30 seconds of burpees to be your rest time. Then again, I'm actually kind of a fan on burpees. Not something you normally hear a 290# man say, haha.

Tuesday, April 19, 2016

AM - Swim

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

Open Turn Progression

Accumulate 12 Wall-tuck turns

Accumulate 6 Hands-on Wall Open-turns for max streamline distance

Freestyle Technical Progressions

8 x 50; rest 20sec

-->> Odds - 25 6-kick switch / 25 Freestyle swim (stroke counting)

-->> Evens - 25 Fist-swim / 25 Freestyle swim (stroke counting)

~~Mixed Freestyle Swimming + Kicking Conditioning~~

~~3 x 50; rest 30sec - Freestyle swim (breathing pattern 4)~~

~~1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)~~

~~2 x 50; rest 20sec - Freestyle swim (breathing pattern 4)~~

~~1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)~~

~~1 x 50; rest 10sec - Freestyle swim (breathing pattern 4)~~

~~1 x 100; rest 2min - 2-arm lead kcik w/ board (head down)~~

~~total - 1200yds~~

Pool closed about 15-20 minutes into the swim due to lightning in the area. Fucking irritating that an indoor pool closes during a storm, or maybe I'm just ignorant. Still felt good to be in the water though.

A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)

A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec

A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec

EMOM for 24min

Min-1 - 5 Strict Pull-ups + 5 K.Pull-ups

Min-2 - 5 KB Press + 5 KB Push Press @ 1.5p

Min-3 - 10 KB Swings @ 2.5p

Min-4 - 30sec Sled Push @ heavy load, grinding pace

Had the sled indoors on the rubber matting w/ 2 x 45# plates. This was very, very hard. We recently bought a deep cleaner for the gym and it picked up a lot of crap. I think that it was the machine that made this push harder. Somehow, it made the floor flatter, creating a higher level of friction. Shit was intense. Anyway, pull-ups actually felt pretty good today and I continued to do Russian swings with the 106# bell.

EMOM for 24min

Min-1 - 30sec Hollow Rock

Min-2 - 20sec R.Hand Farm Carry + 20sec L.Hand Farm Carry @ 2.5p

Min-3 - 10 Strict Push-ups @21x1 (hands on DB's)

Min-4 - 10 Ring Rows @21x1

These EMOMs beat the hell out of me today. I liked them a lot. I actually ended up falling asleep right after the EMOM for about 10 minutes haha. I just kind of laid down and slept. I guess I am still a little out of being in shape. Overall, I thoroughly enjoyed these sessions. These provide a great challenge and I really enjoy mixing up the movements with the sled and bells again.

Monday, April 18, 2016

AM
20 min row @ EN1 - every 3rd min perform 10s @ 100%
+
10 min AD @ EN1 - every 3rd min perform 10s @ 100%

Row: 4,150m / 2:26.1 avg / 1:14 fastest shown pace

AD: 75 cals / 1907W peak

Low back still tightening up a little back, but is improving. Really wanted to swim this morning, but the pool was closed due to a storm...I've really never heard of an indoor pool closing due to weather. Oh well.

PM

A1. Rings Assisted Shrimp Squat - 3 x 10 ea leg; rest as needed

A2. KB Goblet Cossack Squat - 3 x 10 alt reps; rest as needed

A3. Single-leg PVC Good Morning - 3 x 10 ea leg; rest as needed

A4. Single-leg Glute Bridge - 3 x 10 ea leg; rest as needed

These moves felt okay. Knees weren't too excited at first, but they eventually warmed up to the point of very little pain. I think I'm going to be able to pick up pistols this time. It's the one move, I feel, that has always held me back.

B1. ABwheel Roll-outs - 3 x 12; rest as needed

B2. Strict Hanging Knee Tucks - 3 x 12; rest as needed

B2. Side Plank - 3 x 60sec; rest as needed

Ab wheel felt good, actually did hanging L-raise and they felt solid, and felt tight on the side planks. Abdominal GAINZ.

Friday, April 15, 2016

- fasted training session -15g bcaa + greens before...

Row - 21 min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result: 4,540m / 2:20.3 avg

Low back was able to last a little longer this time, which is a good start. I was worried, going into this that it was going to flare up sooner. Fastest I'm able to drop it down to at the moment is 1:15 avg w/ damper setting at 5/6

AD - 9 min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result: 1967W Peak / 56 calories

These knock the shit out of me. I'm hoping to be able to finish out the rower next time.

Mobility - 15min (flow style)

A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)

A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec

A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec

Actually did these mid-day due to limited training allotment at the gym tonight.

EMOM for 24min

Min-1 - 30sec Farmers Carry (heavy)

Min-2 - 30sec KB 2-arm OH Carry

Min-4 - 30sec Sled Push @ heavy load, grinding pace

Used 120# in each hand (farmers carry bars...or whatever they're called 30# bar + 45's on each side), 53# KB for Overhead Walk, and sled on indoor rubber matting w/ 2 x 45# plates (Hard. As. Fuck...but still fun).

EMOM for 24min

Min-1 - 40 Double-unders

Min-2 - 10 Burpees

Min-3 - 30sec ~~Row~~ AD

All dubs were performed UB. Highest volume of dubs I've ever completed UB. Pretty insane that I was able to do that without breaking and not doing dubs consistently. The Herpes were pretty rough, though. Don't get me wrong, I always enjoy doing them, but they wrecked me pretty hard today. I have enjoyed this week quite a bit. It's nice to get back into it.

Thursday, April 14, 2016

Rest

HB Back Squat @21x1 - 3 x 8; rest 2min (building to moderate 8)

Result: 225 / 315 / 315

The goal here was 405#, but I guess I was a little too ambitious. 315# was significantly more than uncomfortable. I lifted in my Converse shoes and I think that those help me stay back a lot better which allows me to optimize positioning within the squat.

Clean Grip Deadlift @31x1 - 3 x 8; rest 2min (building to moderate 8)

Result: 315# across

Weight wasn't the limiting factor here, it was grip. I tried hook grips but it smashed the shit out of my thumbs, so I switched to no-hook grip. With no-hook grip, I could barely hang on to the bar by the latter reps.

Shoulder Press @21x1 - 3 x 8; rest 2min (building to moderate 8)

Result: 165 / 185 / 205PR

This is funny. 205# was a significant PR for 8 (I think) and it felt quite moderate. I had to tape up my right wrist after this first set, it's still still giving me fits. I think that there may be more than a sprain on the right one. Palpating the area, I found what seems to be a calcium build up where my radius connects. I may have fractured it again. I'll try to get it in to get it looked at. HOWEVER, when it's taped up, it DOES NOT cause much problem.

Strict CTB Pull-up in Hollow Position - 3 x 2.2.2.2; rest as needed +2min

This took me almost every bit of a half hour and maybe 75% were performed in hollow body. Kind of demoralizing but I know that these need to be done.

3 Rounds

12 ABwheel Roll-outs

12 Stir-the-Pots

60sec Side Plank ea side

Wednesday, April 13, 2016

AM - Swim

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

Streamline Progression

Accumulate 6 maximal distance streamline push-offs (note furthest distance)

Result: 12.5m / 13m / 13m / 14m / 14m / 13m

Accumulate 6 streamline push-offs + 10 alt flutter kicks

Freestyle Technical Progression - 2 Rounds (85% effort across)

4 x 25; rest 15sec - head-lead kick (rotate to breathe)

4 x 25; rest 15sec - 2-arm lead kick w/ board (head down, lift head to breathe)

4 x 25; rest 15sec - 1-arm lead kick w/ board (rotate head to breathe)

4 x 25; rest 15sec - 6-kick Switch

4 x 25; rest 15sec - freestyle swim

total - 1200yds

Well I have had better swim practice in the past, haha, but it just felt nice to get back into the water. My feel for the water is as expected...poor...and my leg stamina is also quite poor. This is to be expected though. However, there was a pretty significant contributing factor to how I felt was the pool temperature. It held at a consistent 85 degrees and it was fucking ROUGH! Connection and pull felt good though.

Movement / Mobility - 60min

*include both static mobility & flow work

Tuesday, April 12, 2016

fasted training session - 15g bcaa + greens before...

Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Result: 3368m @ ~2:20avg

AD - 15 min @ EN1...every 3rd min sprint 10sec @ 100% effort

Peak wattage: 1955W

Total Calories: 127

Had to change it from 30 min on the rower to 15/15 on row/AD due to low back tightness. Not going to lie, this hurt my fitness. I like it though.

Mobility - 15min (flow style mobility)

A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)

A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec

A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec

Struggled a little bit with the deck squats but that's on me. I haven't done them for quite some time.

EMOM for 21min

Min-1 - 5 Strict Pull-ups + 5 K.Pull-ups

Min-2 - 5 KB Press + 5 KB Push Press @ 1.5p

Min-3 - 10 KB Swings @ 2.5p (or heavier if you have it)

Min-4 - 30sec Sled Push @ heavy load, grinding pace

This hurt. It was a good hurt, but it hurt. Somehow managed to develop Fran lung. I did the sled push on the rubber mats inside so I could see the clock and, I must say, that was a good challenge without any weight on. Took me 30 seconds to rock ~23m. Strict pull-ups presented a good challenge due to grip strength being weaker.

EMOM for 21min

Min-1 - 30sec Hollow Rock

Min-2 - 20sec R.Hand Farm Carry + 20sec L.Hand Farm Carry

Min-3 - 10 Strict Push-ups @21x1 (hands on DB's)

Min-4 - 10 Ring Rows @21x1

This one felt okay, but coming off of the previous EMOM was still a buster. Actually, the hardest hollow rock here was the first one. Overall, I think this was fun as hell

Saturday, April 9, 2016

Friday, April 8, 2016

CAR's
+
A
Push Jerk x 10 UB @ 285# for time

Result - :23 (times ranged from 22.7 - 23.3)

Not very fast, however I'm very excited that I was able to complete all 10 reps. This made me quite happy. This is, arguably, the best test I've done for the combine. I'm very thankful that they extended the deadline. No way could I have completed this a week ago. Granted, I did have the shit taped out of my wrists for some solid support, but I still don't think I would've been able to finish it last week.

B
20 min cyclical flush
+
20 min front rack and back mobility

Friday, April 8, 2016

Thursday, April 7, 2016

Muscle-up x AMRAP

Result - 3 / 3 / 3 / 3 / 4

Did 5 attempts to try to get 4 unbroken. 4 is a 1 rep PR. Given that I haven't really been able to do these lately, I'll take the PR.

Strict HSPU x AMRAP

Result - 7

Kip HSPU x AMRAP

Result - 15

Not happy with this but I can be rest assured that it wasn't muscle failure, but wrist discomfort. I taped them up and it really helped a lot.

AMRAP T2B

Result - 33

Well this was exciting. Most T2B I've ever done. I've been working later on a more heels straight up, heels straight down kip. It's remarkably efficient and it really doesn't put much wear and tear on my hands.

Pretty fun bodyweight session today minus the wrist discomfort in the HSPU. I think that, once they're healed up, GAINZ will be coming again.

20sec AB @ 600W

1:40sec AB @ 200W

x5 Rounds

Pretty buttery. Both wattages were held with no complications. AD is good. AD is my friend.

Tuesday, April 5, 2016

CAR's

Clean & Jerk - complete a 2RM

Result: 305# in timecap / 315# outside timecap

Just stuck with this again. Still didn't make the 20s cap. Was actually slower than the time before (23s). Maybe one more go on this? I'm not sure. I may just have to cut my losses and film a 305# and send that it.

Hang Clean - 10 UB for time @ 245#

Result - :16

Not super happy about this, honestly. The bar bent on rep 4 or 5. You can see it in the video. I couldn't figure out why the movement felt so funky, but I realized what it was after I dropped the bar a looked at it. Don't buy barbells from Fringe. These bars are less than a year old and we've had 2 bend at the middle. Very frustrating.

For time:

15 BBJ @ 30""

15 TTB

15 Power Snatch @ 135#

Result - 2:36

Right around where the fastest I've completed this. I'm happy with this given how it has been rough to have anything overhead lately. Gotta take the small victories every now and again.

Cyclical Flush - 10min

Mobility - 20min

Friday, April 1, 2016

CAR's

Hang Snatch - 10 for time @ 205#; rest as needed

Result - DNF

Wasn't able to complete this UB. I think I'm underestimating the difficulty of this Grid test. I was able to do 135#, 165#, and 185#, but 205# feels very heavy right now and quite uncomfortable. I think I'm still just baby-I got my wrists. Don't get me wrong, they both get pretty good today, but only with the clean, front squat, and pressing grip. The snatch and OHS grips still cause some significant discomfort. Even when the wrists are very supported.

Push Press - build to tough single from the rack; rest as needed

Result - 135 / 225 / 275 / 315 / 325x

Guess I'm not ready to PR on this yet. 325# was close but I get pretty weak overall in this move. Don't get me wrong, I'm happy that I hit 315# considering everything that has happened over the course of these passed 6-7 weeks.

Front Squat - build to tough single from the rack; rest as needed

Result - 225 / 275 / 315 / 365 / 385 / 405x

385# is 5# under my current PR. I think I could've hit 405# if I were 93-100%. The weight really didn't feel that bad, but the pressure on my clavicle was pretty intense, even with a make-shift clavicle pad. After I dumped the bar, the entire left side of my anterior neck was numb and throbbing for about 60 seconds. I'll be excited to have a 405+ front squat in the summer.

For time:

15 BBJ @ 30""

15 TTB

15 Power Snatch @ 135#

Result - 2:42

This is the slowest this has been so far. The BBJ took a little longer than before and I wasn't able to complete the power snatches UB, which I have done in the past. Oh well. Next week will be better.

Cyclical Flush - 10min

Mobility - 20min