May-13
EMOM for 21min
Min-1 - 30sec Farmers Carry (heavy) @ 210# in each hand
Min-2 - 30sec KB 2-arm OH Carry @ 70# in each hand
Min-4 - 30sec Sled Push @ heavy load, grinding pace @ ~350#
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EMOM for 21min
Min-1 - 40 Double-unders
Min-2 - 10 KB Swings @ 106#
Min-3 - 30sec Row @ 80-85% (Threshold Effort)
Dubs: UB / UB / UB / 30 + 10 / 26 + 10 + 4 / UB
KBS: UB across
Row: 1:44.8avg/500m
Just wrecked after this, man. Hardest part was the transition from row to dubs. Just annihilated my fitness. I still feel like my capacity is super low. Granted, I haven't taken the best care of myself at all. My head has been cloudy ever since Madeline has been born. Like, it's been difficult to focus on anything, directly. Kind of a buzzkill.
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Row - 10min @ EN2...build gradually to threshold effort within last 3min
Rest 3min
AB - 10min @ EN2...build gradually to threshold effort within last 3min
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Mobility - 15min (flow style mobility)
Overall, today hurt. I was lucky I got everything in today. I have been having to compress my warmups quite a bit due to inability to get to the gym with enough time to actually fit everything in properly. I think my body pays the price on that every now and again.
May-14
A1
Double-leg Deck Squat - 4 x 8; rest 30sec (sumo stance)
I much prefer these over having my feel touching...probably because they're a little easier (duh). The motion is improving, though. So I have that going for me.
A2
Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec
These actually felt a lot better than what I remember.
A3
Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec
These were quite different. I wouldn't necessarily classify them as overly difficult, but they felt very strange and uncomfortable. I'll get used to them, I'm sure.
Single-Leg Glute Bridge - 4x8 each leg
Didn't have anything that I could've used as a 'slider'. Stability ball was popped so that took that option out.
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A
Power Snatch - 3 singles on the min for 10min @ 155-165#
Result: 165# across
These actually felt surprisingly solid. I wrapped my wrist up pretty good and had zero discomfort, which was very exciting. 165# felt like 95# until the last set. Very minimal 'fitness' discomfort by the end.
B
Power Clean & Push Jerk - 3 singles on the min for 10min @ 205#
Same feelings on this as on the snatches. Felt good. I imagine that when we build up higher, this will become a lot more uncomfortable. Reps felt good, connected, and fitness was not upset.
C1
BB Back Rack RLE Split Squat - 3 x 12; rest as needed (135# across)
C2
Single-leg Glute Bridge - 3 x 12; rest as needed
C3
BB Single Leg Good Morning w/ knees together - 3 x 12 reps; rest as needed (empty bar)
Fuck me running. Throw on my Converse to assist in ankle mobility development + a higher demand for heel drive on the RLESS. I've come to find that, with the Converse, my positioning has actually improved. Anyway, this was a doozy. Legs were pretty beat up after all of these. The RLESS was the toughest. Legs felt like lead after each set. Fucking loved it, dude.
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Trunk/Lumbar Stability - 3 Rounds
Landmine Anti-rotation Rainbows - 10 alt reps
1/2 Kneeling Banded Palloff Press - 10 reps ea side
Seated BB Good Morning (empty bar) - 10
Jefferson Curl - 10
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