Passed 2 Days

Jun-21

A

Bench Press - 5 x 5; rest 2:30min (90-100% of heaviest load last week across)

Result - 305# across

Glad I stopped at 305# last time. Anything heavier than that would have gotten spicy. Side note, wrists are still a little stiff and weak at the beginning sets. 

B

BB Pendlay Row - 5 x 5 ; rest 2:30min (90-100% of heaviest load last week across)

Result - 205# across

Did 205# instead of 225# because I wanted to tempo it up a little bit a target my low back quite a bit. I feel as though this was relatively successful. 

C1

Strict Prone Grip Pull-up - 5 x AMRAP UB; rest 30sec

Result - 7/5/4/4/2

C2. Strict HSPU - 5 x AMRAP UB; rest 90sec

Result - 8/6/4/3/3

Tried to use the same mechanics that I worked with Shaun on during this when I was at home. Amazing how much more difficult it is. 

+

Every 2min for 5 sets

12cals Row

10 Burpees over the erg (lateral)

+

Every 2min for 5 sets

20cals AB

*compare splits to same training set last week

Wasn't able to hit these on this day due to time constraints with the family and class. I think I need to find the motivation to prioritize this stuff when I know my time is very limited. 

Jun-22 (rest / mobility work)

AM

Optional Swim (self directed not above EN3 effort at any point...technical work)

Swam at the YMCA. 

200 SKPS (each UB to maximize warmup

+

3 rounds

4x25 odds: rt side kick evens: left

4x25 rotating body position kick

4x25 6 kick switch

4x25 overkick

+

100 cool down

PM

Mobility / Movement Work - 60min

Having significant difficulty feeling motivated to get in and do the work lately. Not entirely sure what the primary fact is that is making me feel this way. Traveling? Future? Training solo for over 3 years? Not sure. I'm stumped. Kyle, this is one of the reasons why I'd like to chat before you send out the next series of programming. 

Monday, June 27, 2016

A. 

Banded Box Squat - 6 x 3; rest 2min (moderate bar + moderate band tension, speed focus)

Result - 315# across w/ 3" green band to 16" box

Felt heavy but wasn't a huge struggle. I stayed at 315# because I wasn't really feeling the best. Not being able to train for an entire week will do that to you, I suppose. 

B. 

Deadlift From Blocks (2"" below knee) - 6 x 3; rest 2min (mod-heavy across)

Result - 495# across

Not sure if it was due to the lack of leverage, but this shit felt really fucking heavy today. Good news, low back wasn't fried afterward and feels pretty good this morning. 

C1. 

Band Assisted Shrimp Squat @3121 - 4 x 8-10 ea leg; rest 30sec b/t legs + 30sec 

These are improving but that tempo is killer...I dig it. 

C2. 

BB Single-leg Good Morning w/ Knees Together @3030 - 4 x 8-10 ea leg; rest 30sec b/t legs + 30sec (empty bar)

Pretty big challenge on these. Most difficult part was keeping my knees together. 

D. 

BB Seated Sumo Good Morning @4040 - 4 x 10-12; rest as needed

Stuck with an empty barbell so to stay true to the tempo. Not sure if I'm really doing these correctly. I don't feel much from them. 

+

Trunk x4

A1. 

Rotational Plank - 16 slow/controlled rotations (ea side = 1)

A2. 

Quadraped Crawl in hollow - 12 alt steps (super slow/controlled)

A3. 

Arch-Hollow Roll - 6 slow/controlled reps

Completed. 

This day didn't feel great, I'm not going to lie. But I suppose it's to be expected coming off of 9 days of nothing. I'll improve in due time...like when I'm done traveling every other week haha. 

Tuesday, June 14, 2016

A

Bench Press - 5 x 5; rest 2min (build)

 

Result: 225 / 275 / 300 / 300 / 315

 

I think this is the same amount I hit last time. I'm never really concerned about the weight I hit on the conventional bench press. I try to keep my back as flat as possible to add a little more functionality to the movement. It's cool that I can still hit 315# for reps by not training bench at all, really. 

 

B

BB Pendlay Row - 5 x 5 ; rest 2min (build)

 

Result; 135 / 185 / 185 / 185 / 205

 

Focused more on control, less on volume of weight pulled. Wanted to isolate my low back as much as possible. I was correct in my assumption, yesterday, that my core and back was going to be a little spicy today. I did a good, long warmup for my low back and felt pretty good going into the strength stuff today.

 

C1

Strict Prone Grip Pull-up - 4 x AMRAP UB; rest 30sec

 

Result: 7 / 4 / 5 / 4

 

C2. Strict HSPU - 4 x AMRAP UB; rest 90sec

 

Result: 7 / 5 / 2 / 1

 

Worked with Shaun on these and tried to maintain as hollow body as possible and execute perfect strict HSPU mechanics as opposed to arching much. This was significantly more difficult than doing 'strict' pull-ups and HSPUs. I don't get much of an opportunity to work with someone who has been to the Powermonkey Fitness Camps so I tried to take a little advantage of it today with Shaun. 

+

Every 2min for 5 sets

12cals Row

10 Burpees over the erg (lateral)

 

Row - 1:45avg / 1:50avg / 2:02avg / 2:15avg / 2:10avg

Burpees - 10 / 10 / 8 / 6 / 6

 

Not going to lie, and it takes quite a bit for me to say this....I did not enjoy this portion of the workout. This hurt much more than it should have, however, I haven't really been able to row consistently lately and I've been sitting on my ass A LOT with all the travel I have been doing. Therefore, back was a little spicy during this.  

+

Every 2min for 5 sets

20cals AB

*goal on both is best average"

 

Watts: 460W avg / 480W avg / 440W avg / 480W avg / 517W avg

Time - 1:01 / :58 / 1:04 / :58 / :53

 

Afterward, I think I probably could have held a 550W+ avg per round. I think I was just a little too conservative during this. Next time I'll go after it with a little more urgency. Shaun did this afterward and he was able to hold 650W+ every round and actually finished at 900W+ on the last one...that really made me think twice about my level of effort. 

Monday, June 13, 2016

A

Banded Box Squat - 5 x 3; rest 2min (moderate bar + moderate band tension, speed focus)

 

Result: 315 / 365 / 405 / 405 / 405

 

Didn't like the set-up I had at HCF for this. Tension was gone in the bottom. Probably should have used a thicker band.

 

B

Deadlift From Blocks (2"" below knee) - 5 x 3; rest 2min (mod-heavy across)

 

Result: 505# across

 

Ego played a role here. A little heavy, but manageable. Also, this was beltless. My back is a litle spicy, but nothing worth worrying about. I've been mobilizing all day.

 

C1

Band Assisted Shrimp Squat @3121 - 4 x 6-8 ea leg; rest 30sec b/t legs + 30sec 

 

This were different. Much simpler than I thought they were going to be, honestly. 

 

C2

BB Single-leg Good Morning w/ Knees Together @3030 - 4 x 6-8 ea leg; rest 30sec b/t legs + 30sec (empty bar)

D. BB Seated Sumo Good Morning @4040 - 4 x 8-10; rest as needed

+

Trunk x4

A1. Rotational Plank - 16 slow/controlled rotations (ea side = 1)

A2. Quadraped Crawl in hollow - 12 alt steps (super slow/controlled)

A3. Arch-Hollow Roll - 6 slow/controlled reps

 

Belly is going to be a little sore tomorrow.

June 3 thru June 11

Jun-3

Full Body CAR's - 20min

+

30min Mixed EN2 session (combination Row/AB)

...every 3rd min perform 30sec @ VO2 effort

(=10 x 30sec repeats @ VO2 effort over 30min)

+

Full Body CAR's - 20min

Jun-4

A1. HB Back Squat - 5 x 6; rest 30sec (225# across)

A2. AB - 5 x 60sec @ EN2; rest 30sec (250W across)

B1. Clean Grip DL @31x1 tempo - 5 x 6; rest 30sec (225# across)

B2. AB - 5 x 60sec @ En2; rest 30sec (275W across)

C1. BB Back Rack Walking Lunge - 5 x 24 Alt Steps (135# across)

C2. AB - 5 x 60sec @ EN2; rest 30sec (300W across)

 

This was a much more intelligent route than what I did last time. Much more manageable.

 

+

Trunk/Lumbar Stability - 4 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

Jun-5

Travel

+

@ hotel mobility

A1. Couch Stretch - 4 x 60sec ea leg; rest as needed

A2. Supine Lying Hip CAR - 4 x 3 rotations ea leg; rest as needed

A4. Spiderman / Low Dragon Stretch - 4 x 60sec ea leg; rest as needed

A5. Prone Lying HIp CAR - 4 x 3 rotations ea leg; rest as needed

A6. Cat / Camel Thoracic / Lumbar - 4 x 10 very slow/controlled arch/hollow; rest as needed

A7. Seated Straddle Pancake - 4 x 60sec; rest as needed

Jun-6

Travel + Coaching

+

@ hotel mobility

A1. Elevated CAT Stretch - 4 x 60sec; rest as needed

A2. Behind the Back Dip Stretch - 4 x 60sec; rest as needed (aka sink stretch)

A3. Table Hold - 4 x 20sec; rest as needed

A4. Kneeling Thoracic Rotations - 4 x 10 ea direction

+

@ hotel Trunk

A1. Straddle Hollow Hold - 4 x 30sec; rest as needed

A2. Bent Knee Hollow Hold - 4 x 30sec; rest as needed

A3. Arch-Hollow Roll - 4 x 5; rest as needed

Jun-7

Session w/ Coaches

A

6 x [2 min AMRAP + 2 min rest]

20 calorie AD

AMRAP power clean @ 185# for remainder of 2 min

 

Result: 51 total power cleans (best set was last set, hit 11 TnG)

+

10 min rest

+

Build to tough 3 back squat in 18 minutes

 

Result: 418#

 

This was a PR for me beltless and post-WOD.  

+

@ hotel training

Bike - 30-45min @ EN1 (moderate resistance, keep HR within zone the entire time)

+

Box Breathing / PMR to drive nervous system to para-sympathetic

Jun-8

Session w/ Coaches

+

@ hotel mobility

A1. Couch Stretch - 4 x 60sec ea leg; rest as needed

A2. Supine Lying Hip CAR - 4 x 3 rotations ea leg; rest as needed

A4. Spiderman / Low Dragon Stretch - 4 x 60sec ea leg; rest as needed

A5. Prone Lying HIp CAR - 4 x 3 rotations ea leg; rest as needed

A6. Cat / Camel Thoracic / Lumbar - 4 x 10 very slow/controlled arch/hollow; rest as needed

A7. Seated Straddle Pancake - 4 x 60sec; rest as needed

Jun-9

60min EN1 session

...every 5-10min peform 60sec of mobility / Trunk Stability work

Jun-10

Travel / Self-directed Mobility

Jun-11

Travel / Self-directed Mobility

 

Everything felt pretty good this week. Only complications I'm having now is just being a little tired from traveling 15 hours not stopping other than for gas, food, potty, and play. Another day of rest and I think I'm going to be feeling very good this upcoming week. 

Friday, June 3, 2016

EMOM for 20min

Min-1 - 5 Power Clean singles @ 205#

Min-2 - 40sec AB @ Threshold (30min pace)

Min-3 - 5 STOH @ 205#

Min-4 - 40sec Row @ Threshold (30min pace)

+

EMOM for 20min

Min-1 - 5 Power Snatch Singles @ 155#

Min-2 - 20sec AB @ VO2 (10min pace)

Min-3 - 5 Squat Snatch Singles @ 155#

Min-4 - 20sec Row @ VO2 (2k pace)

+

EMOM for 20min

Min-1 - 5 Pull-ups + 10 Push-ups

Min-2 - 10sec AB @ 100% effort

Min-3 - 3 HPSU + 5 Burpees

Min-4 - 10sec Row @ 100% effort

+

Mobility - 15min (flow style mobility)

First time I have been able to complete this EMOM successfully 100% through. I have to tell, this was fun. I'm extremely happy that I was able to do all of the snatches Rx with minimal back discomfort. I'm sore today (June 4), but I love this feeling. I'm very happy with myself on this, for a change. This is a good lead into the week.

Tuesday, May 31, 2016

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

These have been doing a really good job of developing hip stability, hammie strength, and really helping my ability to keep my knees out on squats. 

+

A. Front Squat - 5 x 3; rest 2min (build to moderate 3)

Result: 225 / 315 / 315 / 365 / 385

Really surprised with how 385# felt. I thought it would be closer to a 3RM but it legitimately felt moderate. Maybe a little on the mod-heavy side, but I probably could have fought for another couple of reps on it. 

B. Clean Grip RDL - 5 x 3; rest 2min (build to moderate 3)

Result: 225 / 275 / 315 / 315 / 315

Stopped at 315# due to grip. Wasn't too bad, honestly. Low back may give me some fits tomorrow (today) but overall it felt good. 

C

Bench Press - 5 x 3; rest 2min (build to moderate 3)

Result: 135 / 225 / 275 / 295 / 315

Kind of nervous on this. We don't do bench very much so it's interesting to see where I am on this thing periodically. To my surprise, I definitely haven't lost much of a step on this one. 315# was definitely a moderate 3. 

D

Strict Pull-up - 5 x 3; rest 2min (build to moderate 3)

Stuck with my bodyweight here. I'm still weighing in between 298-300.7# every day...depending on what I ate the night before, I guess. 3 strict pull-ups UB isn't terrible, but I wasn't sure how they were going to feel towards the end. 

+

A1

 Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

 Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat)

I could do this stuff every day. It makes me feel so much better post-lifting.