Wednesday – 8/29/2018 – TTT

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Clean and jerk doubles, rest 3 min and build to 90-92% effort for the day with both reps completed within 20 sec time window

245
B – Front Squat x 3 reps @ 85-90%, rest 2 min and repeat until you start to really grind or mechanically compensate, or accumulate 8 sets
275 for 7 sets

+
3 min AMRAP
3 power cleans/3 front squats/3 push jerks @ 135lbs
6+1

Came out pretty hot

rest 3 min
2 power cleans/2 front squats/2 push jerks @ 165lbs
5+1

Legs were tired here and still felt some carryover from the first 3 minutes.

rest 3 min
1 power clean/1 front squat/1 push jerk @ 185lbs
9

This was the only one I had a strategy with. I made the plan after the very first rep.

+
10-15 min spinal decompression

done

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Tuesday – 8/28/2018 – TTT

20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
done

+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr
done

+
5 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
16 cal ski
19 cal AB
22 cal row
(will be 30 min total start to finish)

These numbers were much better today. I pushed harder just to achieve them and avg finish time was around 53-56. I almost screwed myself on the bike in set 4 though. As soon as I hopped on the bike the monitor shut off, so of course the good old 3 sec delay for the monitor to turn back on, and I panicked a little and tried to get back ahead of the time curve, I did but might have costed myself a little. Would’ve struggled to do 2 more sets, 1 more set would’ve been doable but I almost paid the price for that output. Dont remember output for ski. Bike was upper 400’s and occasioanlly dipped into 500’s. Row goal was to hangout in the 1600’s, I did well with that goal as I spent more time there than 1500’s

 

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Monday – 8/27/2018 – TTT

Mcgill Big 3
+
Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
+
A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B – Back squats – 10,2,10,2,10. rest 3 min
215-305-235-335-245

C – BB hip thrusts 8,8,6,6,20. rest 2 min (go heavy for 8’s and 6’s, then drop load and burn for 20)
155-170-185-205-115
+
10 sets
AB 12 cals @ 400+ watts
3 unbroken ring MU/10 toes to bar
rest 60-90 sec to keep sets unbroken
This felt really good today, I felt solid hollow positions on both movements, tight and controlled. Was really focused on a good gymnastics body line. Focused on a faster more aggressive turnover on muscle ups. I tried to hold 500+ for the first 6-8 calories, and cruised at 400+ for the remainder. Avg time per round 53-56 sec, just went on a starting a new set every 2 min for some structure.

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Saturday – 8/25/2018 – TTT

Squat snatch speed ladder (set up 3 bars and progress over them)
135/155/175
(rest 3 min and change weights)
155/175/195
(rest 3 min and change weights)
175/195/205
(rest 3 min and change weights)
195/205/215
(terminate any set if you miss at the same bar 3 times)
:28

1:09 – missed 195 once – I feel the 20lb jump caught my body off guard

1:28 – missed 205 once – same as above

2:32 – missed 205 once and then smoked 215

 

+
For time
10-8-6-4-2 thrusters @ 135lbs
2-4-6-8-10 bar facing burpees
50 DU’s/round
9:01

Definitely should’ve warmed up better for this but was running out of time – thruster was smooth and steady not fast, burpee – couldn’t turn over much faster than I was, or I didn’t want to. Had calculated rest in transitions from the 10-8-6, after the 6 I tried to tighten up my transitions especially to the jump rope. Hip felt good and shoulder felt decent, overall smooth but no second gear this morning

+
Shoulder extension protocol

done

8/26 – OFF, easy kayak/hike/dog walk
2 30 min dog walks unplugged and a few mindfulness sessions

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Friday – 8/24/2018 – TTT

A – Bear hug sandbag carry 100ft into max effort unbroken sandbag squats, set terminates when you drop the bag. rest 5 min x 2 sets

14-18

The first set, the bag started slipping out of my grasp and was just being a little bitch and didn’t fight too hard for it. 2nd set, I knew what to expect and I went for rep 19 but lost weight forward ever so slightly and couldn’t stand it up. This flat out sucked but I would like to do it again. Not sure if I would try the 200lb bag, the walk would be way harder and the reps would probably less than half
B – Belt squats 3 sets of 15-18, rest 2 min

Done @ 90 x 18,

on the first set, I felt a ton of low back burn/fatigue. I’m sure that was some carryover from the sandbag work but I’m sure I was getting some over extension from the lumbar, on the second half of set 2 and 3 I was more conscious of not overextending and they felt way better.
C1 – Goblet hold curtsy lunge x 6/side, rest 45 sec

@ 50
C2 – Twisting GHD sorenson hold x 5/direction, rest 45 sec x 3 sets
done – low back was on fire, in a good way

+
3 sets
Dbl DB farmer carry 60ft
HS walk 30ft
(rest 30 sec)
12 strict HSPU
HS walk 30ft
(rest 30 sec)
18 GHD situps
HS walk 30ft
rest 3-5 min bt sets

4:34-4:45-5:57

 

The hardest walk was the one after the strict hspu, was unable to hit strict hspu in set 3. Did 6, failed and kipped the way out. That set of handstand walks I broke at least 4 times, carries were done @ 100lb

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Wednesday – 8/22/2018 – TTT

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Snatch pulls x 3 + Squat snatch x 1, rest 2 min x 6 sets

165-175-185×4
B – Back Squat x 3 reps @ 85-90%, rest 2 min and repeat until you start to really grind or mechanically compensate, or accumulate 6 sets

295 – a little lower than what I would predict my max to be but it allowed me to stick to protocol and accumulate the 6 sets
+
For time, 20 min cap
100 dumbbell snatches, 50 lb.
80-calorie row
60 burpees
40 muscle-ups

256

Exact same score as 2017 – however, I was done with the burpee a whole minute faster, had a better strategy. One thing I remember out the workout was then I felt like I was doing burpee in mud, today I just felt better overall. Shoulder created no limitations, my mental game is where I noticed my biggest limiter today. I was so afraid to push the limit with muscle ups while breathing heavy. I didn’t miss a rep but I had to rush the last set and made a pretty shitty attempt to do a double when I could’ve/should’ve done 2 quick singles. Even though this is the same score, I feel a bigger win today, and if we can just get over this mental fear of doing muscle ups when breathing heavy we will be in a good place.
+
10-15 min spinal decompression

done

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Tuesday – 8/21/2018 – TTT

Ido squat routine in full
Done – still a little tight in the hips but I think it’s slowly getting better. Yesterday definitely irritated it a little bit.

+
AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr
+
5 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
14 cal ski
17 cal AB
20 cal row
(will be 30 min total start to finish)

 

Either these cals were just a bit low for me or my body was just feeling good today. Avg ski finish was 47 sec

Bike was around 48 sec

Row was the slowest until the last 2 rounds – 50 sec on 1-3, 43 on the last ones.

The last 2 sets I tried to push a little but still stay sustainable. Don’t’ remember avg ski, bike was staying in the upper 500’s, row was 1500 and 1700 on the last 2.

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Monday – 8/20/2018 – TTT

Mcgill Big 3
+
Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
+
A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed

done
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)

Used my lifters today instead of elevating heels
+
For total reps
1 min AMRAP cleans @ 185
1 min AMRAP cleans @ 205
1 min AMRAP cleans @ 225
1 min AMRAP cleans @ 245
10-5-4-2(1f)

Came out really hot for the first minute, definitely took its toll on the other. On the 245 I had to rush to get the last attempt in and missed the last one trying to stand up out of the hole, just didn’t think I was going to be able to grind out of it.

 

+ (rest to recovery)
EMOM x 7
7 thrusters @ 95lbs
7 toes to bar
AMRAP AB cals in remaining time in the minute
36

Had no power after the 4th minute

didn’t realize there would be that little as time to get on the bike

+
C – Top leg supported side plank x 10 sec/side x 5 sets/side
done

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Saturday – 8/18/2018 – TTT

AM
For time:
25 HSPU
25 TTB
50 alt. DB snatch (50lbs)
200 DU
50 SA DB OHS (50lbs)
25 TTB
25 HSPU

13:52

Both sets of hspu were unbroken. I went back and forth on this and decided to go for it on the first set. When i kicked up on the back end I thought about going for 2 sets but told myself in the middle that I needed to go for it, who cares how hard you are breathing, find out if you can go all the way, and if you miss a rep you miss a rep but you have to find out and go for it.

TTB – goal was to do it in 5 quick sets and take short breaks. On the back end especially I wanted to rest more in between my breaks but knowing I was close to the end that was about the only time I accepted the high heart rate and could hear you in my head “lot of breaths here.”

DB power snatch – ate my lunch and skyrocketed my heart rate and got me extremely uncomfortable. Probably should keep getting more volume here. I would say the hinging pattern was exhausting me if we had to pinpoint the exact specific that I wasn’t comfortable with.

DU’s – planned on breaking these on feel, but definitely knew I wanted to break. Just don’t currently feel as confident with big sets under fatigue currently.

DB OHS – that right side was a limiting factor on fast cycle time, left arm overhead I felt strong and smooth outside of the hip annoyance

Posted in Games Prep | Comments Off on Saturday – 8/18/2018 – TTT

Friday – 8/17/2018 – TTT

A1 – Goblet hold reverse lunges x 12 alternating steps + 12 goblet squats, rest 90 sec

50×2, 60×2

On first set the walking lunges felt uncomfortable on hip and then got some release/good pop in the hip on the goblet squats. That loosened it up a little.
A2 – Glute ham raise eccentrics x 6, rest 90 sec x 4 sets

5 reps were solid, really had to fight to control eccentric on rep 6
B1 – Landmine lateral lunges x 6/side, rest 1 min

+25 – felt a little awkward on the effected hip, felt I had to push my chest forward to get good range of motion on both sides
B2 – Single arm opposite leg RDL x 6/side, rest 1 min x 3 sets

60×1, 70x 2

Balance wasn’t great today
C – Bear hug sandbag squats @ 3232 tempo x 5, rest 2 min x 4 sets

150lb
+
3 sets
Row 1000m @ 24 strokes/min
15 wallballs @ 30lbs
75ft HS walk
(rest 1 min)
AB 60 cals
15 hang power cleans @ 135lbs
30 heavy rope DU’s
(rest 4 min bt sets)

44:something – just wasn’t in it.

Biggest notable limiting factor other than not in it mentally was handstand walks under fatigue. My shoulder endurance didn’t feel great but breathing inverted was a tough task today.

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