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