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

2/25/18 Wt. 195.0 Slept 7.5 hours, napped 30 min. 8/10 physically, 6-7/10 mentally

Feb-18 *mod carb (repeat missed session)

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. 1-Pause Snatch Deadlift (below knee, 2sec)- 5 x 3; rest as needed (increase loading from last week if possible, continue to focus on steup position)  @ #125 for 5 x3

https://www.catalystathletics.com/exercise/329/Snatch-Segment-Deadlift/

B. Behind the Neck Snatch Grip BB Push Press - 3 x 5; rest as needed (use heaviest load from last week across, hold BB overhead 3sec ea rep)  @ #85 3 x 5

*https://www.youtube.com/watch?v=9r7rOC3hhjk

C. Double KB Split Squat, 1 KB OH + 1 KB in Front Rack - accumulate 30 reps on ea leg (sets of 10 is target, but I know balance / position can dictate this) KB 30 and 20 Lbs. #20 over head, #30 front rack. Was able to complete 10 reps. 20 total each leg.

+

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

Skipped Double under work

+

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

Felt good to be moving and lifting.

Low carb

P 144g, C 141g, F 60 g

2/16/17 Slept 7.5 hours, napped 60 min. 7-8/10

Feb-16 *high carb (repeat missed session)

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

*record peak wattage

+

On a 40min Running Clock

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

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

*note, droped back in the progression -- I want to use this as a measuring stick to see how well you recovered from the deload

Ugh- I ended the workout after 9 minutes. Could not hold wattage for full 10 s. 

I think the stress of the past 2 weeks has been detrimental. This past week I've been sleeping at my mom's with a really crazy schedule. I have been trying to eat enough. I have been charting my food,so at least feel good about that. :)

+

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)

These were more difficult too. It was an overall tough workout.

P 145 g, C 215 , F 61g

2/15/18  Slept 8.5 hours  8/10

Feb-15 *mod-carb

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. Full-depth HB Back Squat @21x1 - 5,5,5,3,3,3; rest as needed (5's match last week, 3's build, this IS strength work HOWEVER depth and position MUCH more important than load -- we want to strengthen good positions!)

# 125,125,125, 145, 165, 175

B. Press in Split - accumulate 50 MINDFUL reps (increase to 65#, film & post one set -- focus is FRONT RACK and OVERHEAD Position)

https://www.youtube.com/watch?v=35J-343PK-c

C1. Bar-hanging Scap Pull-up x4 + Pull-up x4 - 5-6 sets of the complex

 (maintain hollow position throughout)

5 sets was only able to complete 1 pull  up instead of 4.

C2. Bar-hanging Arch-hollow Swings (keep them small / tight) - 5x 5 swings; rest as needed (start by working the arch / hollow ""positions"" and progress into the swing)

+

Overhead Position Work

A1. Elevated Cat Stretch w/ contract-relax pulses - 4 x 5 cycles of 5sec stretch + 5sec contraction

A2. Yoga Push-up - 4 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) - 4 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 147 g, C 173g, F 55

2/14/18  Slept 8.0 hours. Was not able to work out. Bummed. Family stuff with my mom. 7-8/10

P 169g C 178 g, F 66 g  6

2/13/18 Slept 8.5 hours, napped 45 min.  8/10. A little stressed. Schedule did not allow workout. I'm going to blog daily to feel like I'm productive and committed.  Probably be able to workout out on Thursday.

Low Carb

 P 169g, Carb 168g,  F 66g

2/7/18 Slept 8.0 hours, Napped 15 min. Wt 195  8/10- Less stress- surgery went well. Mentally tired.

Feb-7 *high carb

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

*film one round of this routine this week

https://www.youtube.com/watch?v=JhLAN8MQaK8

+

2min AB, increasing effort / speed every 30sec (60-90% ""effort"")

...into:

15 KB Goblet Squats @ 35#

15 Burpees over lateral line

15 Alt DB Power Snatch @ 35#

Rest 4min

x3-sets

+

5 min cyclical flush on AB / Rower- ran out time and only did 5 min.

+

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 Did not do either of these

High carb- did not chart food. Hungry today. within 105-110 % of High carb

2/6/17 Slept 7.5 hours, napped 30 min. wt 196.0  8/10. High stress-surgery today

Feb-5 *mod-carb

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. 1-pause Clean Deadlift (below knee) - 3 on the 90sec for 10 sets @ 145# (use heaviest load from last week across focus on gathering tension in the setup + maintaining spine position throughout pull) Felt good tenison, good pause and smooth over knees.

B. 2-position Clean (mid-shin + above knee) - 1 complex on the 90sec for 10 sets @ 45 # bar (use heaviest load from last week across **film one set**)

https://www.youtube.com/watch?v=B43Ow3vcQhg

I watch some youtube videos the past few days- I'll work out extending and pulling

*https://www.catalystathletics.com/exercise/71/2-Position-Clean/

+

Overhead Position Work (goal: open up shoulder flexion range to improve overhead position for jerks)

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

B. Wall slides straight forward and scapular plane (make a Y) - 4 sets of 6 each; rest as needed

*https://www.youtube.com/watch?v=quvn0pXfdvQ

C. Front foot elevated kb press w/ rib lock - 4 sets of 8 @ 30# each side; rest as needed

*https://www.youtube.com/watch?v=OzfjrhuF-nc

+

Spine Movement

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

Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated 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 10 reps in each position

Mod carb- no tracking 10% under I think

2/5/18 Wt 198.0 Slept 7.5 hours 8/10 Stressed- Mom surgery tomorrow. Mobilized for 15 min

Low carb- Could not track- was within 80 %

2/4/18 Wt 196.0 Slept 9.0 hours, napped 30 min. 8/10. Feeling  more rested

Feb-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. 1-Pause Snatch Deadlift (below knee, 2sec)- 5 x 3 @ 105#   This felt much more solid and smooth than last time. ; rest as needed (match loading to last exposure, in your setup position, pull ""back"" lightly on the bar using upper back & create tension through the legs -- this should help achieve an upright & tight setup position)

https://www.catalystathletics.com/exercise/329/Snatch-Segment-Deadlift/

B. Behind the Neck Snatch Grip BB Push Press - 3 x 5  @ 85, 95, 105,105,105 The negative was almost  more awkward  and challenging ; rest as needed (build conservatively, hold BB overhead 3sec ea rep)

*https://www.youtube.com/watch?v=9r7rOC3hhjk

C. Sandbag Bearhug Hold - 5 sets x 10 deep breaths @ 140 #; rest as needed (heaviest bag you can put together, hold the bag low, focus on squeezing elbows into the bag rather than pulling into your body. Inhale through nose and exhlae through mouth) The elbow cue was awesome, really helped "lock" it in. Thanks

+

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

Skipped-it was -5F. I need to do this outdoors for ceiling clearance. :(

+

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 Carb

P 155 g, C 215 g  F 70g

2/2/18   Slept 6.5 hours, napped 60 min. Wt. 194.8   8/10

"Feb-2 *high carb

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

*record peak wattage  1030W, 1055W, 1045W

70% = 730W

On a 35min Running Clock

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

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

*note, dropped back in the progression -- I want to use this as a measuring stick to see how well you recovered from the deload

This felt good! I had not trouble maintaining the output. I'm looking forward to trying 15 sec again.

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) went better

A2. Star Plank from elbow - 3 x AMSAP ea side; rest as needed- Is this a side or prone side plank? I was unable to lift and hold the upper leg more than a few seconds doing a star side plank. I did version of both. :)

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)+
better

High Carb
P 156 g, Carb 195 g, F 60g

2/1/18 wt. 195.8 Slept 7.5 hours, napped 60 min. mentally tired. 8/10 physically

Feb-1 *mod-carb

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)

+

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)

 -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) 

 -Moderate-load Front Rack Hold w/ full-grip on Bar - 3 x 20sec @ 105 ; rest as needed

+

A. Full-depth HB Back Squat @21x1 - 5 x 5; rest as needed (build to moderate load for the day, maintain spine tension from hip to shoulder) # 105,125,135,125,125,

B. Press in Split - accumulate 40 MINDFUL reps w/ empty BB (film & post one for my review)

Feels better. My posture in general has felt improved with the thoracic extension work.

https://www.youtube.com/watch?v=3FYJhBZvAtA

C. Bar-hangin Scap Pull-up x3 + Pull-up x1 - 6 sets of the complex (maintain hollow position throughout)

Ugh- could only accomplish Pull up x 1 for 5 sets- sorry

+

Overhead Position Work

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

A2. Tall-kneeling DB 2-arm Shoulder Press w/ pause overhead - 3 x 5-6 reps; rest as needed (light-mod load, focus is on position overhead) @25 lbs

B. Rings Row (or inverted bar row) - 4 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)

Mod carbs

P 146 g, C 166g, F 66 g

My mom is having surgery next week so my snowboard trip to Utah is off. I will not be traveling 2/13-2/18. I will have the opportunity to train. Thanks