Past 2 Days

Jul-18

AM

Choice Cyclical - 40min @ EN1

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

Took bubby on a walk this morning. I think this will be the cyclical EN1 of choice of for the next couple of days. He's need to get out and walk anyway and it's too damn hot to take him in the afternoons. 

PM

A. 

Banded Bench Press - 5 x 3; rest 2min (mod bar + mod band tension, speed development focus)

Result: 

doubled-over skinny black band + 185# across

Kept it here because I'm very unfamiliar with banded bench press and, while warming up, it was a bit 'surprising'. Overall, felt okay. 

B. Hip to Bar Pull-up - 5 x 3; rest 2min (perform as an explosive / plyometric type exercise)

Not sure if I did these correctly. I put in a kip and got to my navel each time while attempting to stay 'tall' in the pull...this is remarkably difficult. 

C1.

Yoke Carry - 3 x 50ft; rest 60sec (mod-heavy)

Result: 405 / 495 / 585 by round

585# got a little spicy, but only because I ran out of room on the bar and the clips wouldn't fit. Therefore, I had to band the plates on and then started sliding off around the 30' mark...this is the heaviest I have ever yoked. 

C2.

GHD Back Extension - 3 x 20 UB; rest 60sec

Feel the burn! This was great. The most difficult part about this was the GHD pads on my quads. I was basically doing back extensions on 2 super thick and compact foam rollers. 

C3.

Single-arm Farmers Carry - 3 x 50ft ea arm; rest 60sec (mod-heavy)

Result: 106# KB across

No problem. I may bump this up to the actual farmers carry bars. The 106# is really providing too much of a challenge anymore. 

C4

Bent Knee Hollow Hold - 3 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

Result: UB every round

I was surprised with how much demand this movement created with the knees bent. I thought that it would be a lot easier, but it really wasn't. 

+

Self-directed Movement / Mobility work - 20min

Jul-19

AM

Choice Cyclical - 40min @ EN1

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

Took bubby on a few mile walk again. 

PM

[Every 3 min] x 10

3 strict pull--up

4 T2B

5 burpees

AB remainder of 3 min

Pull-up - UB x 7 / 1+1+1 / 2 + 1 / UB

T2B - UB every round

Tried my best to not let go of the bar when transitioning from pull-up to T2B. I was successful for 7 out of 10 rounds. This was a good series of movements for me to do. I get really frustrated, but I've seen the results over time, before. I remember freshman year of college, I could barely piece together 30 pull-ups at all, let alone with other stuff in the mix. In due time, it shall improve. I predict that, when I move to Florida, the level of consistency in training will grow exponentially and I'll begin getting back to my old self.