Saturday – 8/17/2019 – TTT

tttTD (chipper)

156

For starters, even on vacation I was pretty jazzed about the challenge of this workout. I did a pretty good warm up to prep the movements, the energy system, I felt I was fairly prepared there. Staying in a hotel wasn’t optimal for proper fueling but I did the best job I could to maximize my resources here. 

What I wasn’t ready for was the effect the ttb had on my midline. I started out with a set of 10, and then went 6’s until I hit 52 reps, from there I was planning on finishing with 4&4, on the last set of 4 in my mind I thought come down and do a quick single but said go for it, which I no repped myself. Going into the very first burpee it felt like my abs were still stuck in contraction for trunk flexion. I really wanted to push, but the discomfort of the abs in the burpee put me in a slow down mode, it wasn’t quite cramping but there was no way I could move fast and manage this situation. At this point, I didn’t want to stop until is lightly subsided, my plan was to just keep moving. And even though I was just moving I was moving slow. At this point I now became mentally defeated. I was fine with my heart rate high, I just couldn’t move. It finally eased up around the 35-40 range, but I was so far behind the 8 ball that I didn’t have a mental gear ready to grind anymore. When I got to the deadlift I knew it would have to be a sprint and mentally at this point I just wasn’t in the right place to suffer that much. I did a set of 11 to open, then did an 8 & 8 and just chipped away. The exciting news, if you can find any was when I got to the wall with minimal time left I did the 6 reps unbroken and they felt fairly solid.

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Friday – 8/16/2019 – TTT

Really really pressed for time today before we had to get on the road. In much of the accessory work had to do either 1-2 sets 

Prone scap swimmers x 3 slow reps in hollow body

Teacup rotations with change plate x 3/direction/arm

Bottoms up KB hang snatch x 5/side

rest as needed x 2-3 sets

Teacup rotations are feeling so much better 

+

Mcgill 3

+

A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec

A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec

A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down

rest 90 sec x 4-5 sets

2 sets through. Prone work still feel weaker in the T, and i’s and y’s seem to loosen up slowly 

B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec

B2 – BB rollouts through partial/progressive ROM from tall kneeling x 8, rest 90 sec x 4-5 sets

2 sets 

C1 – Below knee hang power snatch x 5 unbroken reps, rest 45 sec

125-145×3

C2 – Front squat x 6 for time @ 185lbs, rest 3 min x 4 sets

10-10-11-12

D – 1-arm band resisted DB OH press x 8/side (band pulling DB forward and down), rest 45 sec bt arms x 4 sets

Skipped 

+

Row 750m @ 2k pace + 4-6 sec

rest 30 sec x 2

rest 5 min x 2

2:40.8 & 2:43.4

2:43.1 & 2:47.6

I think I misinterpreted the +4-6 seconds and went a little harder then the intended stimulus. I was still aerobic but the drop off definitely says I wasn’t completely at a sustainable pace. 

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Wednesday – 8/14/2019 – TTT

A1 – Tucked front lever on bar x 15-20 sec, rest 1 min

15 sec set 4 and 5 breakdown came about 14sec

A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 5 sets (same)

15sec + 10sec – this was great as I feel this hit on a major positional weakness and could feel the shoulder working hard to stabilize

B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 5 sets

4 across – my hollow position wasn’t as strong on the rings as the bar, however, i did feel that it got better as the sets moved along

C – Feet on floor ring MU turnover only x 12-15 reps + 20 sec static hold in bottom of dip after last turnover, rest 2 min x 4 sets

This was much harder than I anticipated – hold was unable to fight for 20 sec unbroken so I went for 10 & 10

+

Every 8 min x 4 sets

AB 42 cals

6 dbl DB devil press @ 50/hand

12 dbl DB front rack squats

48 DU’s

4:46-4:29-4:49-6:02

42 bike cals went about 2:27-2:44-3:00-3:27

Even though I slowed down on the bike in round 3 I still worked on maintaining consistent movement on the devil press. The db front squats were tough, not the movement as a whole but my arms were tired and being forced to hold them in position and not wanting to burn through the squats too fast but not going too long to burn the shoulders arms from having to hang on to the db’s too too long.

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

done

Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets

done

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Tuesday – 8/13/2019 – TTT

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

+

Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

External rotations is still a little uncomfortable and not strong.

+

Every 2:15 min x 6 rounds (start rounds at 0, 2:15, 4:30, 6:45, 9:00, 11:15) 

19 wallballs

19 row cals

(dont sprint these efforts, settle into a pace like you would do for 19.1, and just use the remainder of each time window to catch your breath and shake out arms/legs. try to make finish times sustainable)

1:35 – 1:34 – 1:35 – 1:36 – 1:39 – 1:44

Played with a couple of different stroke rates and stroke patterns to see which was the most sustainable. Played with high rate the first 5 cals and then settling in to 1100+ cal/hr. But I feel the most sustianable was being around 1200+ cal/hr – steady strokes around 25-27 spm I believe. Heart rate elevated to 170 after the 4th set, didn’t think I was fighting that hard to finish that round, I might have been trying to cycle the wall ball faster and that could have elevated the heart rate causing the slight drop off in times.

+

AB 20 cals @ 400-425 watts, rest 10 sec

50 Du’s, rest 15 sec,

9-6-3 squat cleans @ 185lbs (reps go down each set)

rest 4 min bt sets x 3 

3:41 (had 2 misses in my doulbe unders) – 2:44 – 2:15

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Monday – 8/12/2019 – TTT

A1 – Band assisted front lever pulls x 3 with controlled negative, rest 30 sec

Lats are smoked still

A2 – Ring tick tocks x 2-3, rest 60 sec

Feeling safer and more comfortable with the shoulder in the tucked front lever portion of the tick tock

A3 – Parallette shoot throughs x 4/direction, try to keep hips high as you pass through, rest 90 sec x 4

Focusing on keeping my hips high in the pass through was a great cue, but it took so much mental discipline to dial that in, and tension in the tuck that the first 3 reps were solid and was pushing to comlete the 4th rep with the same precision

B – (Muscle clean/Strict press) * 10 unbroken, light reps, rest 90 sec x 3 sets

85 across

C – Dbl DB burpees x 10 reps for consistency, rest 90 sec x 3 sets (50/hand)

The consistency was to not waver on positioning throughout the movement

D – Mini band scap stability series

done

+

2 sets:

Prone Banded Hamstring Curls on Bench: 25 reps – place abmat below hips

Rest 1 min

Banded Pull Throughs: 25 reps

Rest 1 min

done

+

Bretzel 2.0 Stretch: 90 sec per side

Pretty drained today so about to do this at home

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Saturday – 8/10/2019 – TTT

tttTD

17:11

Decent warm up, but nowhere near where I need to be for getting my heart rate elevated for an extended period of time

First round of c&j I did a triple and a double and I knew I would not be able to maintain the discipline of short rests, made the deciscion immedeately to go to singles and reset quickly each time. 

C2B 7/7/7, 8/7, 9 – after last c&j rep went into the pull up pretty quickly, not exactly sure rest periods in there but it wasn’t great, but I had a walk away and walk to the bar and go consistent pattern. 

I had zero mental fortitude on the rower. And transitions into the rower were poor.

Row splits

1:54.5

2:08.0

2:14.8

1:53.5

Of all the elements of this workout, transitions were poor, rowing was just not wanting to get uncomfortable and go there. Very happy with my c2b, we have done zero c2b since I hurt my shoulder and they felt really really good. However, my biceps and lats can tell this today. LOL. BB cycling is just a weakness, and it probably is a mental negative feedback loop as much as anything. Need to find a way to prioritize Saturday morning warm ups if I still end up doing these earlier on Saturdays.

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Friday – 8/9/2019 – TTT

Prone scap swimmers x 3 slow reps in hollow body

Teacup rotations with change plate x 3/direction/arm

Bottoms up KB hang snatch x 5/side

rest as needed x 2-3 sets

Teacup rotations felt pretty good today. Minimal discomfort

+

Mcgill 3

+

A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec

Felt range of motion was restricited on I’s and Y’s felt weak on T’s

A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec

done

A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down

rest 90 sec x 4-5 sets

Was getting super sweaty and sticky so used sliders on the wall and this helped. Also, I feel that this opened up my I’s and Y’s each round

B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec

B2 – BB rollouts through partial/progressive ROM from tall kneeling x 6-8 (get a solid brace while upright, control the angle of body to stay solid but challenge tension), rest 90 sec x 4-5 sets

6 reps across for 4 sets

C1 – Below knee hang squat snatch x 3 unbroken reps, rest 45 sec

135 across

C2 – Dbl barrel front squat x 2-3 reps, rest 120 sec x 4 sets

185 x 3, 205 x 1 all for 3 reps

D – 1-arm OH + 1-arm front rack KB carry x 50ft/side, rest 15 sec to switch, 2 min after both x 6 sets

Left arm felt stronger overhead however when left arm was in front rack I had to fight for over extending through lumbar Some was due to finiding a position that created no pain and some was to just weaker in the rack. With the right arm, first 2 sets felt weak and not as stable but got better as I went as I was really focusing on pushing through the scap

+

AMRAP 90 sec

4 burpees + 50ft prowler push + AMRAP jumping air squats in remaining time

rest 90 sec x 4 sets

this kind of sucked

30-27-29-28

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Wednesday – 8/7/2019 – TTT

EMOM x 16

Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU

4&8 1st 2 rounds, 3+6 last 2 rounds

Min 2 – 4 hang squat cleans @ 135lbs + 30 DUs

Good stuff here

Min 3 – 4-5 burpee ring MU

Still very gun shy about rings….opted for burpee bar muscle up and did 4/round

Min 4 – 4 power snatches @ 135lbs + 30 DU’s

My cycle time on power snatch was slow, heart rate was pretty high going into the double unders

Off all the pieces in this one, at the beginning warming up, the dubz gave my shoulders the biggest fits of discomfort. After getting really warmed up it was less of an issue. The hspu portion was just volume, shoulder felt fine but I felt an attrition of strength endurance going into the 3rd round

(rest 4 min)

EMOM x 12

Min 1 – 4-5 strict dips + 8-10 kipping dips

First off used parallel bars. The kipping created the biggest amount of pain. But on the last round I was able to have a slow but rhythmic kip and got 4+8 in. The first round I did the strict reps and kipped a couple of reps and it hurt. 2nd round I did 8 strict and called it there

Min 2 – 8-10 floating deadlifts @ 165lbs (plates dont touch floor during set, but try to keep mechanics/positions as close as possible to regular deads)

8 per round

Min 3 – 50ft HS walk (or time cap at 50 sec)

Sets 1&3 did about 48ft unbroken, #2 I did about 35-40 and finished. The limiter here was that I was overextending at the lumbar and I felt a high high discomfort in my hamstrings from this

Min 4 – 2.2.2 TNG power cleans @ 165lbs, no longer than 8 sec rest bt doubles

Wasn’t smooth but got it done

The level of tension that was involved in this portion made it skyrocket my heart rate

(rest 4 min)

EMOM x 8

Odd min – 40 sec row @ >1400 cal/hr

2nd & 3rd were a huge fight to keep the cal/hr above 1400

Even min – 40 sec BBJO @ 24in (get at least 8/set at a steady but high pace, and then try to sprint the last set)

8-8-10

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

Was more prepared mentally for the challenge that these create

Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets

done

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Tuesday – 8/6/2019 – TTT

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

done

+

Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

do 8-10 reverse hypers between each movement

No access to reverse hyper at new location

+

AB 18 cals @ 425-475 watts + AB 18 cals @ 300-350 watts

rest walk 2-3 min x 3 sets

2:05 – 2:08 – 2:07

+

Row 18 cals @ 1600-1800 cal/hr + Row 18 cals @ 1200-1300 cal/hr

rest walk 2-3 min x 3 sets

1:29 – 1:29 – 1:31

+

Run 200m @ high effort + Run 200m @ aerobic effort

rest walk 2-3 min x 5 sets

Don’t have times on runs…..first time running new route so trying to map out actual distance,

+

AB 10 min @ 200-250 watts, steady

done

+

Reverse table top plank hold with active glutes – accumulate 3 min (try to add some shoulder extension here, but if you find that you are sacrificing hip extension range because of shoulders than you can go back to glute bridge)

Was good here in the reverse table top, good glute contractions and did not feel there was sacrificing hip extension

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Friday – 8/2/2019 – TTT

A – Yoke Walk: 50ft unbroken; rest 2-3 min b/t sets; Add load & continue sets until you start to feel form break down dramatically or you are unable to carry the distance unbroken – maximum of 8 sets

+340 on yoke (I still think yoke is around 190-200)

loaded up 360 and went about 2 feet and decided that was not going to happen

B – Sandbag Over Yoke: 30 reps for time – Yoke set to sternum height, 150lbs

5:58

I had 8 in the first minute, and think I was just over 2 for the first half. I got a little sloppy and tried to rush a few towards the end and almost missed getting it over the bar.

+

EMOM x 15:

Min 1: 25-30ft Lateral Sled Drag – Left

Min 2: 25-30ft Lateral Sled Drag – Right

Min 3: Front plank walk 50ft with feet on sliders

Done

Of all the movements I’ve told you I don’t like, i think slider plank walks are #1 at the top of the list

+

For time

60 wallballs

100ft HS walk

100ft 1-arm DB OH walking lunge

60 empty bar thrusters

10:55

I wanted sub 10 but when I picked up the barbell and realized I couldn’t get it I let off the gas pedal a little. HS walk went way better than I thought it would. Did in 25ft increments, as soon as I got going I did those 25ft unbroken but had a few mess ups right in the first few feet. Wall balls weren’t  as smooth as normal or I wished. I did have a wall ball that was a little off inside so it would cause the rebound to be a little unpredictable. Didn’t effect much in the big picture of course, but mentally I kept thinking about it, and occasionally it messed with my rhythm.

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