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)

+

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)

+

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)

+

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

+

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

+

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

+

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)

+

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.

+

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)

+

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

*record peak wattage

+

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)

+

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)

+

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

+

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)

+

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

*record peak wattage 1043,1113,1122

+

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. 

+

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 +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

3/15/18 Slept 7.5 hours, napped 30 min. 8/10 

Mar-15

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)

+

A. 2-arm KB Front Rack Squat @33x1 - 5 x 10;  #40 KB single  arm last week-this week #35 and #30 about 1.6 heavier. Felt good rest as needed (loading should be 1.25-1.5x last weeks loading)

B. 2-arm KB Deadlift (between legs) @33x1 - 5 x 10 ea side; rest as needed (loading should be 1.25-1.5x last weeks loading)encourage good hinge position) I interpreted this as a single arm exercise. #50 is heaviest KB so use a 65 lbs dumbbell slightly elevated (1.25 heavier)

C1. BB Press in Split - 4 x 6 ea leg lead; rest as needed (build, can progress from last week if you feel good & can maintain positions) @ #85. Last 2 reps of last set were tough with left foot forward and right back

C2. Clean Grip Pendlay Row - 4 x 6; @ 85 rest as needed (build, can progress from last week if you feel good & can maintain positions)

+

Overhead Position Work

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

A2. Yoga Push-up - 3 x 6 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; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body). This was tough! Could only hold iso for 3 sec on last 2 sets

+

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)

Great work on the 18.4 TTT YouTube 1st impressions. You connect very well with the audience when on camera!

P 150g C 185 g F 68g

3/14/18 Slept 7 hours, napped 30 min wt 195.6, 8/10-legs a little heavy

Mar-14

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 12 ""landings"" stepping off of 45# plate

 -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# plate carrying over ""feel"" from first 2 drills

+

4-5 Rounds- only had time for 3 rounds

10sec AB @ sprint effort

3min Row @ low damper / cruise effort (HR should be ~140-160 range but dictated by feel) 940W-990W 145-150 bpm

5min AB @ aerobic-recovery effort

5min AB @ 120-140 BPM

+

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

+

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

This felt good!

P 175g C 205 F 61

3/13/18 Slept 7.5 hours  8/10 Wt 195.8  8/10

Mar-13

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)

+

A. Clean Grip DRL to mid-shin @3121 - 5 x 5;  115,135,155,165,175  rest as needed (build to mod-heavy 5, film one set from the side)

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

Looks better and feels better

B. BB Front Rack RLE Split Squat @21x1 - 5 x 6; 35,45,55,60  Best balance yet on these especially in fron rack rest as needed (rear foot elevated on 2 x 45# bumpers, build to mod-heavy ea leg)

C1. Front-foot Elevated 1/2 Kneeling DB Press - 4 x 6 ea side; 40 rest as needed (use heaviest load from last week across)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 4 x 15; rest as needed (keep biceps pointing UP to engage lats) blue rogue band

+

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 6-8; rest as needed

B1. Quadruped Thoracic Rotations - 3 x 8-10 alt reps; rest as needed

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

Climbed 1 hour in evening after work in afternoon. 45 min top rope and 15 min bouldering. Grip getting stronger and more fluid with movements.

P 157g, C 190 g F 60g

3/12/18 Slept 7.0 hours napped 60 min. Wt 196.6 7-8/10

20 min walk

P 155g C 165g F 63g

3/11/18 Slept  8.5 hours, napped 40 min  8/10.

Mar-11

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)

+

A. Snatch Grip RDL @3030 - 4 x 6;  @ #135  felt solid and strong this week. rest as needed (use heaviest load from last week across, maintain spine tension throughout)

B. HB Back Squat  @21x1 - 4 x 6; rest as needed (use heaviest SUCCESSFUL load from last week across, full depth) @ # 135- 5 lbs increase over last week. Felt smooth and much easier than last week. No tightness in quads

C1. Behind the Neck Snatch Grip Press - 3 x 6; rest as needed (match last week, I figure you'll still be getting a feel for this b/c I know it can be awkward)  #65,65,75. 75 felt good. Definitely more fluid and less awkward than last week

C2. Strict Pull-up in Hollow Position - 4 x AMRAP UB; rest as needed

3,2,1,1   I have really improved my strength from a " full hang". When we started training PU I had a difficult time initiating the movement. Currently the final 3- 4 inches ( eyes to chin) is the challenging portion.

+

Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules -- film one set of singles & post)

https://youtu.be/d8pHpNfWZMQ backward jumping

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

I did these in the dark in the driveway. No video. Sorry! It was a hectic day so trained late.

+

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 155g C 165 g F 60

3/10/18 Slept 8.5 hours 8/10  Wt 195.0 Feeling good.

Indoor climbing 80 min. Awesome grip and forearm workout.

Didn't chart food

3/9/18 Wt 194.8. Slept 8.0 hours, napped 30 min.

Mar-9

10min Aerobic Prep (rotating between row / AB)

+

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

*record peak wattage  973, 1043, 1021- legs felt more "heavy" than last week

+

Every 3min for 7 sets

8cals AB

8 Burpees to 6"" touch

8 Russian KB Swing @ 5o#

This went good. Rested 1:20- 1:30 a round. Tried to keep constant pace on burpees

+

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 +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)

This went well except for max W

3/8/19 Wt 194.0 Slept 8.0 hours

Went indoor climbing for 80 min in the early afternoon and worked out in the evening. It was good fun and great grip workout. It will be fun to see how I progress.

Mar-8

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)

+

A. 1-arm KB Front Rack Squat @33x1 - 4 x 6 ea side; @ #40 KB rest as needed (increase loading from last week if possible)

B. 1-arm KB Deadlift (between legs) @33x1 - 4 x 6 ea side; 2#50-same load as last week. #50 is heaviest I have. rest as needed (increase loading from last week if possible, attach a band to rig to create light backward tension on hips to encourage good hinge position)

C1. BB Press in Split - 3 x 6 ea leg lead; @ # 75 rest as needed (use heaviest load from last week across) Focused on maintaining neutral head position at the top and keeping right big toe"in"

C2. Clean Grip Pendlay Row - 3 x 6;  @ # 85 rest as needed (use heaviest load from last week across, use same band w/ light backward tension as ""B"")

+

Overhead Position Work

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

A2. Yoga Push-up - 3 x 5-6 reps; rest as needed (light-mod load, focus is opening shoulders at the top of each rep)

B. Inverted Bar Row w/ swing into rep (to mimic kip) - 3 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body)

+

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 161g, C 168 g F 63 g

800 double unders in 18.3- My calves would explode with 800 single unders. :)

3/7/18 Slept 7.0 hours. 7/10 legs feel a little heavy. Napped 30 min. Wt. 196.0

Mar-7

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immediately bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills

+

3-Rounds

10sec AB @ sprint effort

3min Row @ low damper / cruise effort (HR should be ~140-160 range but dictated by feel) hovered around 150-155. Low dampening certainly is a different type of load/effort

5min AB @ aerobic-recovery effort

5min AB @ 120-140 BPM

+

15 min of dynamic movement (open up ranges & movements that are feeling restricted) Ido squat and thoracic extension

+

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)- Legs were tired. Holding this position was tough

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

-Holding PVC Overhead

-Holding BB in Front Rack

Mod carb

P 167 g, C 163 g  F 55 g

How can Travis Mayer  perform 3 OHS @ 295/315/335 ?  Unbelievable. That blows  my mind.

3/6/18 wt 195.2 slept 7.5, napped 40 min.  8/10

Mar-6

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)

+

A. Deficit Sumo Deadlift @31x1 - 4 x 6;  @ # 135  rest as needed (standing on 25# bumpers, use heaviest load from last week across) Felt good. More fluid movement than last week.

B. DB Front Rack RLE Split Squat @31x1 - 4 x 6;  # 35 DB rest as needed (rear foot elevated on 2 x 45# bumpers, use heaviest load from last week across) Better balance than last week

C1. Front-foot Elevated 1/2 Kneeling DB Press - 3 x 6   # 40 DB  ea side; rest as needed (use heaviest load from last week across)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 3 x 15; rest as needed (keep biceps pointing UP to engage lats) Blue rogue band

+

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 8; 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-each; rest as needed

Mod Carb

P 164 g C 182 g  F 54g

3/5/18 Wt 197.0. Slept 7.0 hours, napped 20 min. 8/10. long day at work

mobility for 10 min.

Low Carb

P 172g, C 155 g, F 60g

3/4/18 Slept 9.0 hours, Wt 195.2  8/10. Grip and forearm tired/stiff from climbing

Mar-4

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)

+

A. Snatch Grip RDL @3030 - 4 x 6;   # 95,115,125,135  rest as needed (build, maintain spine tension throughout) This felt great. I liked this movement

B. HB Back Squat  @21x1 - 4 x 6;   # 105, 125,135, 130  Last set at 140 my back tightened and limited my range. Reduced  load to 130- felt good.  Try to explode out of bottom. rest as needed (build, full depth)

C1. Behind the Neck Snatch Grip Press - 3 x 6;  # 55,65,75 I like this one too. A little awkward at first but felt like it  was firing some muscles in a "new" way. rest as needed (build to tolerance)

C2. Strict Pull-up in Hollow Position - 3 x AMRAP UB;   3,2,3  rest as needed This is a PR.  High bar with full extension. Yay!

+

Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules -- film one set of singles & post)

https://www.youtube.com/watch?v=DcL3RaoivFI

First part is forward singles, second part is backward singles. It looks like my hands maybe too far from my body??

https://youtu.be/d8pHpNfWZMQ backward jumping

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

+

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 147 g,   C 158 g  F 60g

3/3/18 Slept 9.0 hours, napped 30 min. Wt. 195.0. 8/10

Hiked/walked 90 min. Indoor climbing gym for 90 min.

Low carb

P 165 g  C 175 g  F 62 g

3/2/18 Slept 8.0 hours, napped 30 min. Wt 195.0, 8/10

Mar-2

10min Aerobic Prep (rotating between row / AB)

+

AB - 3 x 10sec @ 100% effort; rest to full recovery 1153, 1141, 1173 an improvement over last test of 120W

*record peak wattage

+

5 Rounds for time;

10cals AB

10 Burpees to 6"" touch

10 Russian KB Swings 50# 

*record total time & split time for each round

2:08, 2:27, 2:42, 2:43, 2:42   total: 12:42

Burpee were the toughest. Used the new standard

+

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 +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)

Great work on the 18.2 recap last night. I like the phrase just "touch" the intensity of the workout in your warm up.

High carb

P 154g, C 240 F 64

3/1/18 Wt 194.0 Slept 7.5 hours. 8/10

Mar-1

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)

+

A. 1-arm KB Front Rack Squat @33x1 - 4 x 6 ea side; rest as needed (try to resist the rotation created by the KB, keep thumb on collarbone)  #35 KB 

B. 1-arm KB Deadlift (between legs) @33x1 - 4 x 6 ea side; rest as needed (attach a band to rig to create light backward tension on hips to encourage good hinge position) # 50 with Green rogue band

C1. BB Press in Split - 3 x 6 ea leg lead; rest as needed (build)  # 55, 65, 75

C2. Clean Grip Pendlay Row - 3 x 6; rest as needed (build, use same band w/ light backward tension as ""B"")

+     # 75,85,95

Overhead Position Work

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

A2. Yoga Push-up - 3 x 5 reps; rest as needed (light-mod load, focus is opening shoulders at the top of each rep)

B. Inverted Bar Row w/ swing into rep (to mimic kip) - 3 x 10; rest as needed (pull sequence should be scaps -> upper back -> arms, maintain tension throughout entire body)

+

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)


Workouts are feeling great. Went indoor climbing with our 18 yo son for first time. 2 hours this afternoon. Great grip/forearm/ shoulder workout. It was really fun. Tried some bouldering too. I think I'll add this to my weekly options for activities. Was happy with my strenght. Would not have been able to perform without this past year of training. Thanks!

 Protein 167 g  Carbs 210 g,  F 50 g

2/28/18 Slept 7.5 hours, Wt 194.8, 8/10

Feb-28

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills

+

3 Rounds

5min AB @ 120-140 BPM

3min Row @ 140-160 BPM

1min AB @ 160+ BPM

2-3min of dynamic movement (open up ranges & movements that are feeling restricted)

Felt good!

+

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

I liked this

Mod Carb

P 161 g, C 164 g, F 56 g

2/27/18 Slept 7.0 hours, awake from 3-4 am 7-10. Wt. 195.0

Feb 27 at 8:47 AM

Feb-27

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)

+

A. Deficit Sumo Deadlift @31x1 - 4 x 6;  #105, 125,135,140 rest as needed (standing on 25# bumpers, build)

Felt good

B. DB Front Rack RLE Split Squat @31x1 - 4 x 6; rest as needed (rear foot elevated on 2 x 45# bumpers, build) DB @ # 20

C1. Front-foot Elevated 1/2 Kneeling DB Press - 3 x 6 ea side;  @ # 35 rest as needed (build)

C2. Tall-kneeling Banded PVC Straight-arm Lat Pull-down - 3 x 15; rest as needed (keep biceps pointing UP to engage lats) Blue rogue band

+ 

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 8 each; rest as needed

This felt like a perfect way to back on track! Thanks

Mod Carb

P 175g , C 193 g F 60g