Monday, July 25, 2016

AM

Choice Cyclical - 45min @ EN1

*fasted, straight out of bed (BCAA + Greens)

Peddled on the AB for 45 min. Kept it around 100 - 200W, nothing above 225W. Worked up a solid sweat due to the humidity.

PM

A

Banded Bench Press - 7 x 2; rest 2min (increase bar load + maintian band tension speed development focus, consider having somone time these to meausre power production)

Result: 205# across + doubled-over thin black band to maintain tension

Really tried to drive home the explosiveness on this move. The best part about this, in my opinion, is the high demand for shoulder stability when warming up. It's good stuff. 

B

Bar Muscle-up Clusters - 5 x 1.1.1; rest as needed b/t clusters + rest 2min (consider this single-response upper-body plyometrics)

Result: 5 for 15

Not my best showing on bar muscle-ups, but this is only 2 under the most I have ever done. Rather than trying to treat this like 15 reps, I viewed it as 15 attempts of pure explosive power with 'decent' mechanics...I say this lightly. Below you'll find some of the successful and unsuccessful attempts. It's pretty much the same story with all of the successful and unsuccessful reps, so I didn't film all of them. 

I feel as though I can become as consistent with these as I am with ring muscle-ups. By no means am I proficient with either movement, but I WOULD say that I am far more consistent on the rings that I am on the bar...obviously...but even in these 15 attempts, my confidnece level on understanding the movement really grew. 

C1

Multiple Response medball Slam - 4 x 5; rest 60sec

C2

Multiple Response medball Shove - 4 x 5; rest 60sec

Used a 20# medball on this. I probably should have just used a slamball. I speculate that I would have been able to hold on to the ball better. I'll film this next time. I felt very explosive, but I'm not sure if it was truly multiple response

D1

Yoke Carry - 4 x 50ft; rest 60sec (mod-heavy)

Result: 495# across

D2 

GHD Back Extension - 4 x 20 UB; rest 60sec

Completed (need to film)

D3

Single-arm Farmers Carry - 4 x 50ft ea arm; rest 60sec (mod-heavy)

Result: 106# KB across

I know I said I was going to up the weight this week, but I wanted to stay with 106#.

D4

Bent Knee Hollow Hold - 4 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

Completed

+

Self-directed Movement / Mobility work - 20min

Adductor feels fine. I put it through some wallballs and lunges for warmup and it felt just fine.