Friday & Saturday – 4/6 & 4/7 2018 – TTT

Thoracic bridge flow x 5-6 min
I’m actually able to get into better bridging, a week ago I was unable to support myself through the shoulder rotation on the left arm, now I can support without pain but it is hard to get the hip into full extension on the left side
+
Standing banded hollow pull throughs x 6-8, rest 30 sec
Hollow/arch rolls from extended x 6-8/direction, rest 90 sec x 3
done
+
Parallette shoulder stand rebalancing x 15-20 sec, rest 90 sec
Flat tucked front lever with straight arms x 15-20 sec, rest 90 sec x 4
Chose to skip for the day
+
5 rounds, steady pace
90 sec bike @ high aerobic effort
5 sumo stance good mornings, slow tempo
5/side back rack cossack squats
45 sec row @ high aerobic effort
Hanging straddle L-sit 6-10 sec
Single leg sorenson hold 6-10 sec/side

This felt really good to move and sweat and do something with no limitations

4/7
A – Straight arm hollow body wall walk – accumulate 10 solid reps, rest as needed for quality (goals of actively extended arms and maintaining hollow position throughout will require smaller/shorter ‘steps’ and much more time under tension for each rep)
Pain would reside the more reps I got in, but there were certain positions if I didn’t stay engaged that it hurt slightly
B1 – Foot assisted single leg tucked ice cream makers x 8 (switch assisting foot after 4 – https://www.youtube.com/watch?v=PVBEGyI5N4I), rest 90 sec
Solid work here, main goal of being disciplined was a task as I got tired.
B2 – Archer pushups on low rings x 10 alternating reps (5/side), rest 90 sec x 4 sets
Chose rings and an conservative angle – some stickiness on hurt shoulder
+
6 sets, rest 90 sec bt sets
Rope pullups x 6 (3/top hand)
Hand release pushups x 10
Tuck ups x 10
Sumo KB deadlifts x 10

KB deadlifts might be one of my new favorite exercises
Did ring push ups at a modified angle – felt good when hands were pronated – if neutral at the angle I was using I could feel the pain.

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Wednesday – 4/4/2018 – 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)
do 8-10 reverse hypers between each movement)
Done – should’ve loaded up the reverse hyper a little more which for some reason feels like a pain in the ass.
+
AB 15 cals @ 425-475 watts + AB 15 cals @ 300-350 watts
rest walk 2-3 min x 4 sets
Felt good
+
Row 15 cals @ 1600-1800 cal/hr + Row 15 cals @ 1200-1300 cal/hr
rest walk 2-3 min x 4 sets
I think this happened the last time I had this piece. Right around set 3 I felt like I was spilling over a little bit. Felt like I was trying to hit higher end numbers today and was taking a little more effort to do so then it should’ve.
+
Ski 15 cals @ 1100-1200 cal/hr + Ski 15 cals @ 900-1000 cal/hr
rest walk 2-3 min x 4 sets
The spilling over led to this and I felt like I was going to throw up, mostly from the way my stomach felt from the row then going into the up and down of the ski. Had no problems hitting numbers here, felt a little easier than the row.
+

Had to break this up into an afternoon session. Was feeling drained and exhausted and spent.
Sled drag forward 100ft, rest 30 sec
Sled drag reverse 50ft, rest 30 sec
Sideways sled drag 50ft/side, rest 90 sec x 4 sets
+
Glute bridge hold – accumulate 3 min, break as needed, ACTIVE glute contraction
done

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Tuesday – 4/3/18 – TTT

A – 12 min tumbling ‘play’
Forward rolls from squat + landing in squat x 8-10
Forward rolls from standing + landing in squat x 8-10
Forward roll out of a tripod headstand x 4-5
Diving rolls (alternating shoulders) x 8-10
Backward rolls over shoulder (turn head to side) x 8-10
Cartwheels (alternating lead hand) x 8-10
B – Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver. you’ll lunge forward, backward, and laterally, and go through these movements from each position
C1 – Beginner harop curls on GHD x 6-8
C2 – Single leg hip hinge cone touch drill, work side to side on each legs (3 touches/hand/leg – https://www.youtube.com/watch?v=fd9PYWvt_9w)
C3 – Straight leg seated lift offs from straddle x 8 and from feet touching x 8, rest as needed x 4 sets
This grouping was awesome, would love to do more of this combo in the future.

D – Straddle HS sidebends x 4-5 controlled reps/side, shift weight deliberately and stay active through scaps, rest as needed x 4 sets (https://www.youtube.com/watch?v=DOGGkoujwRY)
I videoed myself and it didn’t look as bad as I thought it would, definitely not as smooth as you but wasn’t too bad. Going from left side to center was way easier than right to center. Shoulder felt really good here, if I got a little out of position or didn’t keep my scaps engaged it reminded me it was there. But this was great feedback and was super happy that I am healing.

E1 – End range abduction lift offs from half frog pose (straight leg out to side, other knee tucked under and shin flat on floor. lift abducted leg straight off floor through external hip, hold at end range and control back to ground x5/side
E2 – Banded pallof split squats x 6/side (set up like a pallof press, arms extended in front of you with band providing anti-rotation stimulus, and go through split squats), rest as needed x 4 sets
End range abduction was tight and a deep burn that did not like that position at all.

The combination of the harop curls and hip hinge cone touch was pretty gnarly. I was surprised at home much this fired me up.
What I did learn from the lift offs, straddle side bends and the end range abduction is that my hips are super tight.
All of this felt good today and felt good to move with a purpose

Monday was dragging and feeling a little sluggish.

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Saturday – 3/17/2018 – TTT

A1 – Clean pulls x 3, rest 30 sec
215-235-245-255-265
A2 – Seated box jump/step down x 1.1.1, rest 3 min x 4-5 sets pending speed on bar and springiness on box
B – Depth jumps x 4, rest 2 min x 3 sets (low box, 12-18 in, minimal ground contact time. between sets, do some thoracic CARs and cat/camels)
Only got 2 reps in and I felt my shoulder/bicep tendon from the swinging arm motion.
+
3 sets
AB 15 cals @ 90%
12 TNG dbl KB deadlifts @ 2pd/hand
8 no pushup burpees
(rest 60 sec)
Row 15 cals @ 90 %
12 russian KB swings @ 2pd
8 no pushup burpees
(rest 3 min)

3:29
3:36
3:56
Man it felt so good to breath heavy. It’s crazy how much you end up missing something like that. Everything felt pretty good, row was fine, pulling on the handles on the last set of the bike was a little shaky, think I was feeling good and was trying to crank on the handles a little too hard.

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Friday – 3/16/2018 – TTT

Therapy work
+
AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
+
AB 4 min @ 325-375 watts
2 min walk rest with full breath cycles x 2 sets
+
Side plank from elbow x 20 sec/side (change this to sidelying sorenson hold on GHD if shoulder cant support this position)
Glute bridge iso hold x 20 sec, active contraction
Mcgill curl up x 3/side, active contraction
rest as needed x 3 sets
+
AB 4 min @ 325-375 watts
2 min walk rest with full breath cycles x 2 sets

All good today. Side plank was fine with no problem. Got a lot of work done today. Final diagnosis is a highly inflamed biceps tendon.

Feeling better and more confident day by day.

Also gave me a chance to watch/judge/and see many others do this workout. Would it be safe to say that for 99% of the population this is a hspu workout, and for the other 1% it is a deadlift workout?
Is it fair to say a lot depends on how the new standard effects the individual athletes position/forearm relative anthropometrics length, putting the emphasis on hspu for most?
Going to look at my set up for hspu tomorrow and just get a gauge on feel of shoulder and idea of what to be prepared for.

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Wednesday – 3/7/2018 – TTT

A – Power snatch cluster – 1.1.1.1 x 4, rest 6 sec/2 min
185-190-195-185
(backed back down to 185, @ 195, rest was starting to get longer than 6sec
B – Clean grip deadlifts – 2 reps EMOM x 8, build to tough load by last set
Finished @ 305
+
For time, high effort
21 cal row
15 C2B pullups
9 squat snatches @ 165lbs
(rest to recovery)
For time, high effort
15 AB cals
15 unbroken power snatches @ 95lbs
15 unbroken thrusters @ 95lbs
15 row cals

2:49
2:40

Had to work around class so tried to sprint through my transitions.
My hand is not healing as fast as I was hoping it would, so had to baby around it with my grip on the c2b set
Power snatches felt good, should’ve picked up thruster barbell quicker, it wasn’t a long rest at all but should’ve put my hands on it immediately.

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Tuesday – 3/6/2018 – TTT

10 min AB @ 250-300 watts
I wonder why my legs were so tired today.
+
10 min mobility work on hips/glutes/quads
Definitely more than 10 minutes
+
AMRAP 10 min @ 80-85%
20 cal row
50 DU’s
50ft HSW
(rest 5 min)
AMRAP 10 min @ 80-85%
20 cal AB
4 ring MU
12 box jump overs @ 24in
(rest 5 min)
AMRAP 10 min @ 80-85%
20 cal ski
15 GHD situps
10 burpees

I was 3 and change on each, muscle ups felt pretty good, body was just tired, but happy to do some good steady mixed work.

+
5-10 min mixed ‘flow’ cooldown – move around actively, locomotion/tumbling/gymnastics/etc
Mostly tumbling and rolls, had some fun with it

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Saturday – 2/3/2018 – TTT

A – Jerk dip squat x 3/Split jerk x 1, rest 2-3 min x 4 sets
215-225-230-235
B1 – Shoulder to overhead x 8 TNG reps, rest 90 sec
185
Might have been a little aggressive but was still tng at the shoudlers. Push pressed round 2 and that’s what made set 3&4 a grind
B2 – C2B x 16, rest 90 sec x 4 sets
Felt good, had to adjust grip a little. Where my hand ripped in 18.1 is annoying and hurts but tolerable
+
Cooled off a little, ended up judging someone

For time
40 cals each on AB/row/ski @ 85%
rest 4 min
30 cals each @ 90%
rest 3 min
20 cals each @ 95%
rest 2 min
10 cals each hard effort
I think 24:22
20’s were the hardest. Legs were tired on the row in the 20’s and 10’s.

+
Hang from climbing rope x 4 sets for max effort, switch top hand each set, rest to recovery
Completely forgot this damnit

will update you on thoughts for tomorrow in an email a little later

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Wednesday – 2/28/2018 – TTT

A – Power clean/Push jerk – new complex every 30 sec x 15 (add load every 5)
185-205-225
B – Banded clean grip deadlifts – 3 reps for speed EMOM x 8 (not TNG)
155
+
For time
50-40-30-20-10 DU’s
5-4-3-2-1 Ring MU
(rest 5 min)
AMRAP 2 min @ high effort
4 burpees
12 cal AB

3:58 & 3+2

The only transition in the muscle up piece that I didn’t push was going from the 30 dubz to the 3 muscle ups, heart rate was up just enough and not much time on the 30 after the 4. Also used grips and krazy glue for my hand since I have that baby tear of that blood blister from monday that I’ve been treating.

On bike, not sure what wattage I got up to in first round, that one doesn’t matter though, the second was the slowest, last round I was trying to crack 868 watts but I just couldn’t push through that barrier.

Overall pretty happy with today, wasn’t expecting to move as much weight as I did, Wednesday is my normal less sleep day, and from Monday to Tuesday was poor, because I was still a little wired, was afraid it was going to be a going through the motions kind of day, but felt the quality was really solid.

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Tuesday – 2/27/2018 – TTT

10 min AB @ 250 watts
done
+
10 min mobility work for hips/shoulders and soft tissue work on traps and forearms
I don’t recall the last time I was looking forward this much to mobility work
+
30 min easy effort
90 sec bike @ 250 watts
12 wallballs @ 20lbs
6 burpees to 6in touch
90 sec bike @ 250 watts
30 DU’s
15ft HSW
I kind of zoned out when I got into this, dont completely recall how many times through, finished on handstand walk and went about 60-70ft because why the hell not. Started out felt pretty heavy and then by the end I felt really fluid and loose.
+
5-10 min mixed ‘flow’ cooldown – move around actively, locomotion/tumbling/gymnastics/etc
done

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