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)

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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)

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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

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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)

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

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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

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

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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

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)

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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

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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 6-8; 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)

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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.

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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.

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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 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)

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

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

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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

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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)

This went well except for max W