3/22/17 Slept 7.0 hours. napped 30 min. Wt 196.2. 7/10 Feel kind of tired

Mar-22

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

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A. 2-arm KB Front Rack Squat @33x1 - 5 x 10; @ KB of #40 and #45  rest as needed (match loading to last week across)

B. Double KB Deadlift (between legs) @33x1 - 5 x 10 ea side  KB  #50; rest as needed (target is 1.25-1.5x last week)

Felt really fatigued, not weak like couldn't finish the lifting just really unfocused.  Thought I may be low on fuel. Ate and took a short break. Just felt mentally tired. Suspended the workout and took another nap and laid low the remainder of the day. I think my nervous system was fatigued. Very busy work week.

Ate a high carb macro . Was really hungry too.

C1. DB 2-arm Bench Press w/ Shoulders on Bench + Hips in Glute Bridge - 4 x 6-8; rest as needed (build)

C2. Clean Grip Pendlay Row - 4 x 6; rest as needed (match to heaviest last week)

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Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 3 x 6-7 cycles of 5sec stretch + 5sec contraction

A2. Yoga Push-up - 3 x 6-7 reps; rest as needed (light-mod load, focus is opening shoulders at the top of each rep)

B. Inverted Bar Row 3sec Iso Hold @ Top - 3 x 6-8; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body)

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Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

  P 155g C 220g, F 65 g

3/21/18 Slept 7.0 hours. 7-8/10 Wt. 196.4

Mar-21

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 12 ""landings"" stepping off of 45+25# plate stacked

 -accumualte 12 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 12 jumps to 45+25# plates stacked carrying over ""feel"" from first 2 drills

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3 Rounds

3 x 500m / 2:30 interval @ cruise effort (these should feel ""strong"" and smooth)

Rest ~3min

5 x 250m / 1:45 interval @ slightly faster than 500's  Sorry I couldn't make sense of the 1:45 interval. I did these at a 2:10-2:15/500 pace for an interval time of 1:06-1:07

Rest ~3min

7 x 100m / 1:00 interval @ building from cruise to sprint within each interval. I could not make sense of this either and did this interval  starting at a 2:10 / 500 pace and finishing at 1:45/500 for an interval of 21-23 seconds

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15-20min of dynamic movement (open up ranges & movements that are feeling restricted)

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Positional Breathing - 2 x 10 breaths in each position @3162 cadence (3 in / 1 hold / 6 out / 2 hold)

-Bottom of Active Squat (perform a ""cook squat"" to get to the bottom position)

-Bottom of Deadlift setup (slide hands down thighs into perfect 'hinge' position)

-Holding PVC Overhead

-Holding BB in Front Rack

Felt tired after work out. Not from exertion but just a long ass week and day

P 165g, C 175 g F 65g

3/20/18 Slept 7.5 hours, 8/10. Legs a little tired. Wt 196.2

Mar-20

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hinge prep (tall-kneeling banded hip hinge + banded quadruped frog-rocks + banded ""reverse deadlift"" pull-downs)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

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A. Clean Grip DRL to mid-shin @3121 - 5 x 5;  @ 165 felt good. Good tension in hamstrings rest as needed (match load to last week across)

B. BB Front Rack RLE Split Squat @21x1 - 5 x 6;  @ 55, tried 65 but form faltered a little. rest as needed (rear foot elevated on 2 x 45# bumpers, match load to last week across)

C1. Front-foot Elevated 1/2 Kneeling BB Shoulder Press - 4 x 6 @ 75 Liked this ea side; rest as needed (build, maintain thoracic position throughout the rep)

C2. Lying Banded PVC Straight-arm Lat Pull-down - 4 x 12 rest as needed (keep biceps pointing UP to engage lats, lie facing away from band, goal is to increase tension) Green Rogue band - insertion of lats were burning on last 3-4 reps of each set near the end range of movement.

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Thoracic & Overhead Position

A1. Quadruped Thoracic Extensions - 3 x 8; rest as needed

A2. Bar-hanging Scap Pull-up w/ 4sec ""deadhang"" at bottom of each rep - 3 x 6; rest as needed

B1. Quadruped Thoracic Rotations - 3 x 8 alt reps; rest as needed

B2 Wall slides straight forward and scapular plane (make a Y) - 3 x 6-8 each; rest as needed

Looking ahead Fri -Mar-23- How many rounds and what do you want me to do for min 3? Is this a Dave Castro thing? :)

10min Aerobic Prep (rotating between row / AB)

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AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage

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EMOM for 

Min-1 - 10sec AB @ 70% of max wattage

MIn-2 - 8 Burpees to 6"" touch AFAP

Min-3 - 

I measured myself today and my chest is 1/2" larger, quads 1/2" smaller and waist 1" smaller than on 11/8/17. Wt is 196.2

            3/20/18 Wt 196.2              11/8/17  Wt. 198.2

Chest      43 1/2                    43

Waist       38                           39

Quads      21                         21 1/2

P 167 g, C 175 g F 78 g

3/19/18 Slept 7.5 hours, napped 60 min. 8/10. Wt 197.6

Rest- gentle rowing for 15 min


P 156g, C 161 g F 59 g

3/18/18 Wt 196.8, Slept 8. 5 hours, napped 40 min. 8/10

Mar-18

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

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A. Snatch Grip RDL @3030 - 5 x 6;  @ # 135- same as last week. Tried 145 but felt position was compromised. Theis felt more solid than last week. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

B. HB Back Squat  @21x1 - 5 x 6;  @ # 155- up from 135 last week. Felt really good. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

C1. Behind the Neck Snatch Grip Press - 4 x 6; @ 75, same as last week. Tried 85-too much. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

C2. Strict Pull-up in Hollow Position - 4 x AMRAP UB  2,2,2,2- set 1 and 2 I was able to complete a second "full" PU. set 3 the second one was to my nose, set 4 the second was to my forehead :) This was tough.; rest as needed, frst rep of each set hold chin over bar iso for 2-3sec (note this will make these significantly more challenging)

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Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules)

https://youtu.be/d8pHpNfWZMQ backward jumping

https://youtu.be/54tq-D0lCFw speed step drill

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

P 145 g C 174 g F 46 g

3/17/18 Slept 8.5 hours, napped 40 min. Wt. 196.8. 8/10.

Snowboarded for 4 hours. Legs felt strong!

P 153g C 205 g F 75 g

3/16/18 Wt 196.8, Slept 7.5 hours, napped 40 min. 7/10. Legs heavy. Neck and upper back a little stiff. NO pain or soreness. No injury just post effort.

Mar-16

10min Aerobic Prep (rotating between row / AB)

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AB - 3 x 10sec @ 100% effort; rest to full recovery

*record peak wattage 1043,1113,1122

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Every 3min for 8 sets

8cals AB

8 Burpees to 6"" touch

8 Russian KB Swing @ 5o#

First 2 rounds felt like the hardest-rested 1:15 each of these. Last 6 rounds rested 1:30. Focused on better efficiency on burpees. Kept my hand/arms in a more narrow position, like a narrow grip push up or press. this was better! On the bike on tried to "spin" and focus on legs with only a little assistance from my arms. First two rounds was around 380W, remaining rounds were 440-450W with less effort, lower heart rate and respiratory rate. KB swing-working on my breathing. Effort is manageable but heart rate was elevated. Found that I wanted to "hold" by breath slightly and not get  a "full" breath.  Good workout and takeaway on techniques. 

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Relaxation Breathing - 10min: lying flat on your back w/ feet elevated on bench & hands on belly -- breathe with deep diaphragmatic inahales through nose, and slow full exhales through mouth -- with each breath try to relax into the ground as much as possible

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Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP +5sec of shaking; rest as needed (dig into the fatigue a little more than previous weeks)

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed

A3. Table Hold w/ alternating leg lift- 3 x 8-10 slow / controlled alt reps; rest as needed (create as much shoulder extension as possible)

P 155g, C 205g F 58 g