12/16
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
Done – tried 5lb change plate for teacup and it was a bit aggressive for movement pattern, but not painful
3 times through
+
A – Squat snatch waveload
Wave 1 – 3 singles, start at 145-155, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
155-165-175
Wave 2 – 3 singles, start at 155-165, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
160-170-180
Wave 3 – 3 singles, start at 165-175, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves
175-185-195
B – Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 225-245lbs, rest 3 min bt complexes x 5 working sets
225×2, 235×2, 245
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min
115
C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets
35 – I remember we did several cycles of this from standing when we first started working together and they they are still some of my favorite presses all the way around from there intended stimulus
D1 – Goblet hold high box step downs x 6/side, rest 30 sec35
D2 – Split stance BB RDL x 6-8/side, rest 90 sec x 3 sets
95 – used a shorter split stance as that shorter stance made me feel like I could stay over the bar much better than a wider stance.
12/17
HS walk ‘play’
Spend 10 min working freestanding HS skill
Not too too bad today. Slight progress. I do get in the habit of not keeping my lower extremities as engaged as they need to be
+
Walk 25ft as SLOW as possible, must be unbroken, and can never move backwards or outside of a 4ft lane. maximum of 5 attempts for the day, record slowest attempt
21 seconds – on 3 attempts I felt like I was going in a straight line snails pace, and then I got too excited and fell with about 2 feet to go. I didn’t learn my lesson and it happend a few more times.
+
4 sets
400m run, directly into
21-18-15 reps each
Row cals
Ski cals
AB cals
rest 5 min bt sets each
15:41 – 14:58 – 15:27 – 15:10 – knew this was going to take a while so didn’t get to do as thorough energy system warm up as I needed. And had bad transitions with feet straps on the rower on the 1st set. On the 3rd set, power output on bike was starting to fade fast. All rounds I was able to hold mid to upper 3’s but on that 3rd set it was hard to stay in the low 3’s without overworking and sacrificing the other modalities.
+
Seated pike leg lifts over KB x 1 leg at a time x 7/direction, rest as needed x 3 sets
Did not get the chance
12/18
A1 – 25ft HS walk for speed/consistency, rest 60 sec x 3, rest 90sec after all 3
Felt so much better today.
A2 – Feet elevated ring rows with neutral grip and weight vest x 6-8 (pause at top of each and controlled negative), rest 90 sec x 3 sets
Much tougher than I expected them to be
B – Power snatch from blocks above knee – 1.1.1.1 x 4, rest 10 sec/2 min (pause for 1 sec in catch position each rep)
145
C – 5 min of cannella cross footwork, unloaded (https://www.youtube.com/watch?v=IQccaRscMbQ)
done
D – Overhead step to split x 3 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets (https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)
Done @ 75 & 95
E – Back rack step to split x 5 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets (https://www.youtube.com/watch?v=1UIddrIJNt8&index=147&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)
@ 95-125-145
F – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 30 sec x 15 @ 55-65% best split jerk
155
+
EMOM x 12-15
Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU
Min 2 – 1-arm DB hang clean/split jerk x 10 alternating reps @ 50lbs
Min 3 – Row 40 sec @ >1400 cal/hr
5 sets through – 3shspu and 6 khspu