12/30/17 Wt. 198.2 Slept 7.5 hours, napped 60 min. 8/10. Legs a little tired from AB

Did Wed 12/27/workout since I was out of town/vacation

Dec-27 *high carb

12min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

EMOM For 33min (only progress this if you were able to sustain power output on the ergs through the entire session last week)

Min-1 - 30sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) 1:48-1:50/500

Min-2 - 30sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 425-475W

Min-3 - 30sec Burpees to 6"" touch  6 each round

*record HR metrics for this entire training session

Ave HR- 146     Max HR 161

This felt good!!

+

12min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

P 155g  C 210g F 65g

12/29/17  Wt. 198.8  Slept 8 hours 8-9/10. Drove 4 hours

Dec-29 *high carb

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

*record peak wattage 1025, 1045, 1025   70%= 730W

+

On a 30min Running Clock

AB - for 5sec shorter than longest interval you successfully completed last week @ 70% of peak wattage (i.e. if you completed 20sec last week, then perform 15sec intervals here) 10s intervals @ 70%=730W

60sec Rest

*end the workout if you can no-longer hit target wattage or if you can no-long maintain target wattage for full duration

Was able to maintain 730W + for entire 30 min. First few rounds felt "harder" than later rounds. I did warm up but felt a little slow from travel etc at first.

+

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

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ alteranating leg march - 3 x 8-10 ea side; rest as needed

*this will be significantly more challengin than the previous variation

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)" "Dec-30 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)

High Carb

P 149g, C 195g F 51g

12/28/17 Slept 9.5 hours, napped 30 min. Hiked 60 min, snowboarded 3 hours. 9/10-feel great

No food logs

12/27/17  Slept 10 hours, 9/10. Hiked for 30 min and snowboarded for 3 hours @ -12F. Fun day! Riding felt great, can really tell that my fitness and leg strength are greatly improved since I last rode in April.

No food logging- trying to eat reasonably well. Hard to find good protein so have been using protein powder.

I hope you enjoyed your Christmas with your family!!!

12/26/17 Wt. 198.6  8/10 Travel day

No food logging

12/25/17- Slept 8 hours 7/10 Feeling tired.

Mobilized for 15 min. Merry Christmas!

P 125 C 137 F 69

12/24/17 Slept 9 hours 198.2 8/10

Dec-24 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. BB Shoulder Press @31x1 - 5 x 5;  @ 85 Lbs rest as needed (@ 85-90% of heavy 5 from last week). Thoracic Position felt better than last session.

B. KB Goblet Full-depth Squat @3221 - 5 x 5;  with 45 LBs KB  rest as needed (moderate across, film one set from side for depth review / spine position check)

Video

https://www.youtube.com/watch?v=NqXjwW_afdc

+

7 Sets completed AFAP each round

9cals AB

9 Push-ups

9 alt Lunges ea leg (18 tot)

9 Rings Rows

Rest 60sec b/t sets

*if speed / power drops off, rest additional 60sec before starting next round

19:52-this was tough. I pushed hard on the last 2 rounds

+

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

Did not log food-:(

12/23/17 Slept 9 hours, Napped 30 min. wt.198.0  8-9/10

Did the  Thursday 12/28 workout- I will be gone up north snowboarding on Wed and Thursday. I didn't want to miss a workout. 2021 is right around the corner! Work to be done!

Dec-28 *mod carb

Warm-up:

Dynamic Squat Prep - 10min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

Front Rack Movement: (for the long-term goal of Open in 2021 -- developing a compentent front rack is absolutely essential)

 -Banded Super-front Rack Stretch - 3 x 45sec; rest as needed (light-mod band- red rogue band- I really like this! The past few days I feel like have isolated extension in my upper back and shoulders. previously I have felt like the lower thoracic extension was locked all the way to the shoulders and that extension occurred in the lumbar spine. It's hard to explain but felts a lot different!

 -Mini-band on elbows front rack pull-aparts - 3 x 12; rest as needed (use the lightest weight you can in order to maintain a front rack position, use this to engage upper back in front rack) green mini @ 55 lbs. 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec; rest as needed @ 135 lbs

+

A. Full-depth HB Back Squat @- 3 x 6 + 3 x 4; rest as needed (build across sets with focus on maintaining a rigid spine throughout full ROM)  6 reps at 125 lbs  4 reps at 155. Focused on back and elbows. Felt solid

B. Split Jerk Stance Double KB Shoulder Press - 3 x 6 + 3 x 4; rest as needed (move deeper into the split and lower yourself toward the ground this week) 6 reps @ (30,35 KB) 4 reps @ (40,45 KB). Focused on lower position.

+

4 Rounds

15 Yoga Push-ups w/ 1sec pause at ""top"" of each rep (hands on 25# plates, chest to deck, keep soft knees at the top but you should feel some stretch in shoulders & ham's in each rep)

12 DB Front Squats

9 Strict Hanging Knee Raises

Push up went better. Felt good. Hanging knees felt better too!

+

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)

Mod carbs

Protein 170g, C 185g  F 70g

12/22/17 Slept 6.5 hours, napped 60 min. 7-8/10 Wt. 198.0

Dec-22 *high carb

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

*record peak wattage 1023, 1043, 1023

+

70 % 730-780 W

AB - 2 x 5sec @ 70% max wattage; rest 60sec

AB - 2 x 10sec @ 70% max wattage; rest 60sec

AB - 2 x 15sec @ 70% max wattage; rest 60sec

Made an honest 15 sec. Started timing at 730W  and held for allotted times.Rested 60s between each effort. Legs gave out at about 17-19 sec when attempting the 20s. Much more accurate test than last week.

+

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

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ alteranating leg march - 3 x  ea side; rest as needed. Could do this with good form this week.

*this will be significantly more challengin than the previous variation

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

High carb

P 161g, C 238g, F 64g

12/21/17 slept 7.5 hours, napped 60 min. 8/10 wt 197.6

Dec-21 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A. DB 2-arm RLE Split Squat  @21x1 - 10@15 lbs, 8@20 lbs, 6@ 25 lbs, 4@ 30 lbs, 4@ 40 lbs ea side; rest as needed (build to tough 4 on each side). Maintained balance throughout all reps-Yay!

B. Split Jerk Stance Double KB Shoulder Press - 10 (20,30 KB),8 (30,35 KB),6 (35,40 KB)4 (40,45 KB),4 (45,50KB);  rest as needed (build to tough 4 on each side)

+

3 Rounds

15 Yoga Push-ups w/ 1sec pause at ""top"" of each rep (hands on 25# plates, chest to deck, keep soft knees at the top but you should feel some stretch in shoulders & ham's in each rep)

12 DB Power Clean & Jerk (moderate load)- @ 30 Lbs DB 

9 Strict Hanging Knee Raises

+

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)

Mod carb

P 155, C 181g F 72g

12/20/17-wt 197.2-Slept 8.0 hours,napped 30 min. 7/10 tight lateral gluts

Dec-20 *high carb

10min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

EMOM For 30min

Min-1 - 30sec Row @ 90% effort (pacing should be about what is sustainable for a 1k time trial) about 1:45/500

Min-2 - 30sec AB @ 90% effort (pacing should be about what is sustainable for a 5min time trial) 410-420 W- unsure if I could hold this pace for 5 min. Felt good during this session

Min-3 - 30sec Burpees to 6"" touch 6-7

*record HR metrics for this entire training session

AVe HR 137 Max HR 154

+

10min Cyclical around the world @ EN1 (120-140 BPM)

(1min Row / 1min AB)

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

High Carb

P 156g, C 219g Fat 72g

It was a fun workout after a long work day- Thanks

12/19/17 Sept 7.5 hours, napped 60 min. 8/10

Dec-19 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Heavy Sandbag Bearhug Squats @3121 - 6 x 6; rest as needed (these should be TOUGH reps)

#130 - Last 2 sets tough. 1-2 min rest between sets

A2. Uneven Grip Towel Pull-up @21x1 - 6 x 3.2; rest as needed (alt lead arm each set so that 3-rep set is distributed to different arm each set  15 sec rest between clusters. 60-90 sec rest between sets

B1. DB 2-arm Drop Lunge from 6-8"" elevation - 5 x 12 alt reps; rest as needed (moderate)

3 25lbs plates = 6.5 inches  15 lbs DB  5 x 12

B2. DB 2-arm Bent Over Row - 5 x 12; rest as needed (maintain spinal position as top priority)

25 lbs DB 

C1. Tall Kneeling Landmine Anti-roation Rainbows - 3 x 12 with  2- 10 lbs plates on 45 lbs bar. rest as needed

C2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed 40 lbs kb-easier than last session.

*https://www.youtube.com/watch?v=OyeB1zn49Z8

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

P 171g, C 174g, F 65g

Reviewed 2016 and 2017 55+ masters rx open workouts. I've got a lot to work on. Exciting!

Skills- Double unders, C2B pull-ups, kipping pull ups, T2B.

Movements- front rack, DB and barbell snatch, clean DB and barbell, OH position and deadlift/row positions

Strength- Deadlift, shoulder presses/thrusters,- basically everything. 

Great swimming vid! Rock star!

12/18/17 Slept 8 hours,  wt. 197.2  8/10.

Dec-16 *low carb

Self-directed reocvery work

(flow should be: easy cyclical -> movement -> breathing)

10 min super easy on AB. Positional breathing-squat, bent row position, seated wall slides.

10min foam roller on lat quads and thoracic extension. 2 min of coach stretch and pancake stretch.

Low Carb

P- 167g, C-167g, F-68g

Thanks for the email about TTT open camp. Ok- here is my 4 yr plan. I feel a little sheepish but it's good to have long range goals.

2018- keep on with the successes! , maybe do some of 18 open  scaled workouts informally.

2019- Attend the TTT open camp and commit to the 19 open- most likely scaled. Work on some of the skills like double unders this summer.

2020-Attend TTT open camp. Commit to age group open workout 100%

2021- Age 60- attend TTT open camp. Full on open workouts with goal of making the 60+ age group games.

I hope you are up for the challenge-:)

Thanks!

12/17/17 Slept 8 hours, napped 45 min. Wt. 197.1, 8/10

Dec-17 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. BB Shoulder Press @31x1 - 5 x 5; rest as needed (build to mod-heavy 5 -- goal is to establish a solid front rack position and pressing mechanics. I tend to ascribe to the catalyst athletics variation of shoulder pressing, a lot can be learned from reviwing this video and associated text, then video reviewing between each of your sets)

*https://www.catalystathletics.com/exercise/90/Press/

5 x 75, 80,85,90,95  I reviewed the video between sets and did some practice with an empty bar. Filmed a set from front and side for your review.

https://www.youtube.com/watch?v=oZC_dk1p3N4

B. HB Back Squat - 6,4,2,6,4,2; rest as needed b/t each wave (first wave = lighter than 2nd wave -- again film & send video here to review upper back stability / eblow position)

6 x 125, 4 x 135,  2 x 145    6 x 135, 4 x 145,  2 x 155

https://www.youtube.com/watch?v=kyqrKYyrqVc

Filmed from back and side for review. I cheat elbows forward on side view.

+

36cals AB (12 easy / 12 cruise / 12 fast)

2 sets AMRAP UB Push-ups (6,5) (8,7) (9,6)

2 sets AMRAP UB Rings  (10,9) (13,9) (12,10)

2 sets AMRAP UB DB 2-arm Push Press @ 45 lbs (6,4) (5,4) (4,4)

Rest to full recovery

x3 sets

+

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

Mod carbs

Protein 150g,  Carb 180g  Fat 69g,

12/16/17 Wt 197.2 Slept 9 hours, napped 20min. 8/10

10 min AB + 30 unweighted step ups  + 10 min row + 30 unweighted step ups
x2 sets 

pulse 120-130 for entire workout. 125 average

Low Carb

Protein 154g, Carb 165g, Fat 66g,

12/15/17 Wt 197.0 Slept 7.5 hours, napped 45 min. 7-8/10 lateral gluts sore

Dec-15 *high carb

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

*record peak wattage

1032, 1043,1043 

70% average = 730W

+

AB - 2 x 5sec @ 70% max wattage; rest 60sec

AB - 2 x 10sec @ 70% max wattage; rest 60sec

AB - 2 x 15sec @ 70% max wattage; rest 60sec

AB - 2 x 20sec @ 70% max wattage; rest 60sec

failed after 20 sec pieces. ( around 24sec) Was unsure of the rest between 2 x time efforts. I rested 60 seconds between 5,10,15,20. During the 2 X, say between the first 5 sec interval and second 5 sec interval I rested just long enough to have the AB coast to a stop and regroup. 10- 15 sec. Is the correct or should I rest 60 sec between each individual effort. Resting 60 sec after a 5 sec effort seemed like too much.

...continue adding 5sec every 2nd set until you fail to hold RX'd wattage for full interval duration

+

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 This felt good

+

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ alteranating leg march - 3 x 8-10 ea side; rest as needed

*this will be significantly more challengin than the previous variation. This was so challenging that I couldn't do it. :) The bottom leg was tough. I'll put some work into it tomorrow. Maybe it's more of a motor thing that needs some practice.

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)

High Carb

Protein 174g, Carbs 238, Fat 72g

12/14/17 wt. 195.8, Slept 7.0 hours 8/10

Dec-14 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A. DB 2-arm RLE Split Squat  @21x1 - 4 x 8 ea side; rest as needed (moderate across, use the tough 6 and 8's as guides for loading here) DB @20 lbs  last 1-2 reps tough. Was able to maintain balance throughout!

B. Split Jerk Stance Double KB Shoulder Press - 4 x 8-10; rest as needed (moderate across, alteranate lead let each set, keep a soft back knee, film one set from side so I can see toroso position here)

KB 35, 30 lbs. https://www.youtube.com/watch?v=QjA-un75bAo

+

3 Rounds

21 Double KB Russian Swings (moderate) KB 15 and 20 Lbs

15 Yoga Push-ups w/ 1sec pause at ""top"" of each rep (hands on 25# plates, chest to deck, keep soft knees at the top but you should feel some stretch in shoulders & ham's in each rep) unbroken for first 10

9 alt Plank Rotations from elbows ea side (18 total)

+

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)

Protein 170g, Carbs 191g, Fat 72g

12/13/17 Slept 7.0 hours. Wt. 195.8. 7/10 tight gluts.

Dec-13 *high carb

2min AB ramping effort (easy-->>hard, ""effort"" should match the row last week)

straight into ""for time""

12 cals Row

10 lateral burpees over the rower

12cals Row

Rest 4min

x4 sets

Time: 2:16.5, 2:13.5, 2:06.5, 2:03

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

High carb

Protein 160g, Carbs 210g Fat 67g

12/12/17 Slept 7.5 hours. Wt.195.8, 8/10. napped 45 min.

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A1. Heavy Sandbag Bearhug Squats @3121 - 6 x 5; rest as needed (these should be TOUGH reps)

6 x 5 @3121 @ 130 lbs. Hard to pick up too.

A2. Uneven Grip Towel Pull-up @21x1 - 6 x 2.2; rest as needed (2 reps w/ ea arm lead). Left hand grip/pull on towel more awkward/weaker

B1. DB 2-arm Box Step-over @ 20"" - 5 x 12 alt reps; rest as needed (moderate)

25 lbs DB 5 x12. Focused on controlled neg. off box. Grip was tired by 12th rep

B2. DB 2-arm Bent Over Pendlay Row - 5 x 12; rest as needed (maintain spinal position as top priority)

25 lbs DB 5 x12. focused on thoracic position

C1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

C2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed 35 Lbs KB.

*https://www.youtube.com/watch?v=OyeB1zn49Z8

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod Carb- new macro plan

Protein 169g, Carbs 187g, Fat 56g

12/11/17 Slept 7.0 hours. 8/10.  Really long day- homer at 8:00pm. No recovery

Low Carb

Protein 172g, Carbs 159g, Fat 57g

12/10/17 wt 196.6, Slept 8.5 hours. 7/10 Kind of muscle tired

Dec-10 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. DB 1-arm Push Press - 5 x 5; rest as needed (~90% of heavy 5 from last week across)

5 x 5 @ 45 lbs DB

B. Strict Supine Grip Pull-up - establish AMRAP UB; rest to recovery, then 3-4 sets @ AMRAP-2; rest as needed to repeat previous score (amrap minus 2 = stop 2 reps short of failure)

AMRAP = 8           4 sets of 6 reps

+

30cals AB (10 easy / 10 cruise / 10 fast)

2 sets AMRAP UB Push-ups  (8,8)  (10,6) (6,5)

2 sets AMRAP UB Rings  (12,10) ( 13,9) (13,10)

2 sets AMRAP UB DB 2-arm Push Press  40 Lbs   (8,8) (8,7) ( 5,5)

Rest to full recovery

x3 sets

Mod carb

Protein 144g, Carbs 171g, Fat 65g

12/9/17 Wt. 196.4, Slept 10.5 hours 8/10. Seems like the AB and increased intensity of this phase ,along with the macro changes are making some noticeable changes in wt.

It was super icy so it's time to move indoors. I'm ready for mix of rowing and AB. Will still hike occasionally.

Today I played indoors

AB @ low intensity 140W for 20 min and 130 cal

Shot video  of Sumo DL and HB back squat to review- 3 @ 155 lbs

I thought it looked much improved from previous 2 videos.  Progress!!

https://www.youtube.com/watch?v=r9FSJ8vgSCw


re-did the following

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)

and

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

Spent 20min on mobility and 15 on thoracic extension.

Low carb

Protein 155g,  Carbs 150g, Fat 70g

12/8/17  Slept 7.0 hours, Napped 60 min. 8/10

Dec-8 *high carb

For time:

40-30-20-10 cals AB

10-20-30-40 cals Row

Whoa! This was good!- 15:54

+

Tried these- rather rough 

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

High carb

Protein 167g, Carb 210g Fat 52g

12/7/17 Slept 7.0 hours, napped 60 min. Wt 195.5 8/10. Tired but no soreness from yesterday's effort

Dec-7 *mod carb

Dynamic Squat Prep - 10-15min (can be your choice of squat clinics / drills that help you feel prepped for training)

Scap Prep - 10-15min (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)

+

A. BB Back Squat (/ LB - your discretion)  - 5,5,3,3,1,1; rest as needed (build to heavy single for the day)

5@ 125, 5@135, 3@155, 3@ 165, 1@175, 1@ 185

B. Strict Wtd. Pull-up - 6 x 2 @ 60-70% of 3RM across; rest as needed

@7.5 lbs  6 x2

C1. DB 2-arm RLE Split Squat - 3 x 6 ea leg; rest as needed (build to ""tough"" 6 for the day)

3 x6 @ 20 DB, 3 x6 @ 25 DB, 3x6 @ 30 DB- much better balance than last week

C2. Inverted Bar Row w/ feet parallel - 3 x AMRAP UB; rest as needed- 8,7,8

+

3 sets: @ 15 and 20 lbs- was too tired for 30 and 35. don't have a 25 lbs

10 Double-KB Hang Power Cleans

rest 30sec

10 Double-KB STOH

rest 90sec

+

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)

Mod carb

Protein 152g, Fat 69g, Carbs 205g

12/6/17 Wt. 196.8. Slept 7.5 hours napped 20 min. 8/10

Dec-6 *high carb

500m Row @ ramping effort every 100m from 2:05 to 1:53

straight into ""for time""

12 cals AB

12 Burpees to 6"" touch (alternating leg-step-up)

12cals AB

Rest 4min

x4 sets

This was killer. My carpet never felt so good after a session. My tri's and chest were tired after AB then to burpees. 

time- 2:54, 3:14, 3:24, 3:08- rallied. Paced my arms a little better on AB before burpees 

+

A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

High carb

Protein  159g, Carbs 211g, Fat 60g

12/5/17 Slept 7.5 hours, napped 60 min. 8/10.

Dec-5 *mod-carb

Dynamic Hinge Prep - 10-15min (suggested drills: https://www.youtube.com/watch?v=cfTP9XosojQ)

Glute Activation - 10 each: miniband lateral monster walk / miniband standing fire-hydrant / miniband glute bridge

+

A. Sumo Deadlift - 5,5,3,3,1,1; rest as needed (build to heavy single for the day -- mechanics > load)

135 X 5, 155 x5, 165 x 3,175 x3, 185 x 1, 190 x1. Form felt better than last week, especially initiating lift

B. Single-leg DB 2-arm RDL - 4 x 6 ea leg; rest 60sec (increase load if possible)

35 lbs bar last week. 25 lbs DB today.  4 x 6 each leg. Better balance could feel got isolation in glut and hamstring.

C. Single-leg Banded Hip Thrust w/ foot elevated on bench - 4 x 6 ea leg; rest 60sec (tough / heavy across)

*elevating foot should increase tension on the band. Green wide Rogue band

B1. Side Plank Palloff Press - 3 x 15 ea side; rest as needed

*https://www.youtube.com/watch?v=McMRj-LukZs

B2. Quadruped Bird-dog Row - 3 x 8 ea side; rest as needed @ 40 lbs KB

*https://www.youtube.com/watch?v=OyeB1zn49Z8

+

Spine Movement

Lax Ball T-spine Crunches - 1 pass on entire spine

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinatedd inhale / exhale with each breath

*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)

Quadruped Thoracic Rotations - accumulate 6-8 reps in each position

*https://www.youtube.com/watch?v=7s-JA47jiE4

Mod carb

Protein Protein 175g, Carb 185g, Fat 70g

Fun seeing you with the TTT athletes at the pool and on Frankie Mastronianni IG. You are busy!! I appreciate your efforts on my programming!

12/4/17 wt. 198.0, slept 7.5 hours, napped 25 min. 8/10

AB for 20 min at about 140W  130 cal. Tried different seat positions and focused on technique. tried to be smooth between arms and legs. Smooth pedaling is familiar from cycling. Push/pull with arms is not.

Low Carb

Protein 165g, carb 167g, fat 51g

12/3/17 wt 198.0, Slept 8.5 hours, napped 90 min. 8/10

Dec-3 *mod carb

Dynamic Upper Body Prep 

-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs) 

-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)

+

A. DB 1-arm Push Press - 5 x 5; rest 60sec (build to heavy / tough 5 for the day ea arm)

5@35, 5@40, 5@45, 5@50, 5@55

B. Strict Prone Grip Pull-up - establish AMRAP UB; rest to recovery, then 3-4 sets @ AMRAP-2; rest as needed to repeat previous score (amrap minus 2 = stop 2 reps short of failure)

AMRAP= 7,   5,5,5,5 with 60-90s rest between

+

30cals AB- called an audible switched AB for rowing.  (10 easy / 10 cruise / 10 fast) Had to try the Assault Bike! 30 cal   easy=180W  cruise 240-260W

hard 450-490W. I like it but I can tell I will have a love -hate relationship with this "thing".

2 sets AMRAP UB Push-ups  7,10,8

2 sets AMRAP UB Rings  8,10,9

2 sets AMRAP UB DB 2-arm Push Press @40 lbs   10,9,10

Rest to full recovery

x3 sets

+

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

Mod carbs

Protein, 169g, Carbs 170g,  Fat 63g