12/30 (deload)
AM
A – Below knee Hang Power snatch – 1 rep every 30 sec x 15 @ 50-55% of best power snatch, hold in receiving position for 1 sec each rep
Went 115, this was slightly high as the 5lb plates made an annoying amount of noise when dropped
B – Tall clean pull under x 2/Split jerk x 2 with 2 sec hold in receiving position each rep, new complex every 90 sec x 6 @ 40-50% best clean and jerk
Wrist was really stiff today, so didn’t feel great with pull under….footwork drills have made the split jerk feel crisp
C – Russian KB swings – 15 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets)
5 sets @ 70, 3 sets @ 88
D1 – 90/90 shin box switches x 3/direction, rest 30 sec
D2 – Bear to bridge switches x 3/direction, rest 30 sec
D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets
done
PM (optional)
Mcgill big 3
+
30 min around the world, low intensity
2-3 strict MU
15ft/direction lateral HS walk against wall
3-4/side counterbalanced pistols (light KB or plate held away from chest as you squat down)
5-6/side single leg GHD hip extensions
Glute airplanes x 3/side, slow and controlled
Banded pallof split squats x 5/side, slow and controlled
Completed at home so didn’t do muscle up work, and bi’s were still super sore from over pulling on saturday. Also didn’t have enough space to lateral walk, so I practiced freestanding pirouette and they felt really good. First time ever practicing these that I could actually feel comfortable turn the proper hand to transition. I did enjoy getting the am and pm, but being a deload definitely helped from an intensity perspective.
12/31 (deload)
A – Front squats – 4 sets of 8 reps for speed and positional quality, rest 2 min, same load across, focus on quality positions and good speed
165
B – 1-arm Bottoms up KB overhead presses from standing @ 31X2 tempo x 5/side, rest 30 sec bt arms x 3 sets
35 – I would love to be able to press with control for 5 reps the 53 pounder
C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec
done
C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets
done
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft (opposite variation to above)
This was awesome and felt great, all except for 30 feet of ostrich walks
+
20-30 min outdoor jog, conversation effort
done
1/1 – self directed swim session or OFF
1/2/2019
Bike 8 min @ 250-300 watts
+
12 min steady movement through this series
Dbl KB front rack front to back lunges x 5/leg
Straddle seated Straight leg lift-offs x 8-10 (adjust hand placement on ground to challenge)
Prone scorpion twists x 4/side
Cossack squats x 4/side, controlled pass from side to side
+
Bike 8 min @ 250-300 watts
+
12 min steady movement through this series
Band distracted empty bar OHS x 5 slow reps (mini band around knees)
Band distracted glute bridge hold x 30 sec
Hanging L-sit x 10-12 sec
Ring support L-sit x 10-12 sec
done
1/3 (deload)
AM
A – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 8 (35-45% best snatch, crisp movement)
95 – had to hit a ton of warm up reps to feel the crispness, and then settled in
B – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 8 (35-45% of best clean, crisp movement)
135
C – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (50-60% of best deadlift + skinny bands)
205
D – AB 30 sec @ 85% and 30 sec rest x 6-8 sets, sustainable efforts
Did the DSGN burpee EMOM to target with Michelle – which actually ended up working out for the pm
PM (optional)
Dynamic running warmup
+
400m progressive intensity run
new set every 6 min x 2-3, just warmup
+
1000m progressive intensity run, faster every 250m
rest walk 4-6 min x 4-5 sets as able to keep good intensity
4:57-4:54-4:29-4:19 – so I was literally kind of gung ho about going for a run for a pm session. But after warming up, weather had another idea. It was raining too hard and wasn’t going to head up to the gym to hit the air runner so just hopped on the bike and did 60 calories and increased intensity every 15 cals
+
Walk cooldown x 10 min
+
Supine leg whips x 3/side, controlled with hips high
Prone scorpion twists x 3/side
Single arm reverse bridge x 3/side
Alternating Single leg on bench reverse plank hold x 16-20 switches for isometric hamstring stimulus
2-3 times through (let me know if you need video of the last one)
When I read this it was when I got to this piece and too late to text you/email you and get a reply so I did the best deductive reasoning I could to figure it out.
1/4
tttTD (Jacob Morris)
9:26
So I have a thought and semi-question (submitted in email) – poor planning/warm up on my part. Went earlier in the am which is not an excuse I just need to have a better plan in place for warming up when I sleep in a little and get rushed for time in the gym. Wall ball unbroken, ski I was actually proud of myself as I held a pace faster than I had confidence in, about 1100+ – I don’t have as much exposure to pushing the pace so not sure where my capacity and confidence lies here at all. DB snatch is just a slow cycle time for me, I believe it took me around 1:20ish to complete. Box jump overs were just slow, as much as I wanted to talk myself into going faster I just didn’t, and just tried to keep moving. I did make a quick transition to my first round of muscle ups and did 6, but my rest bt the next 2 breaks was very poor. Rep was 6-4-5…..after the ski I started blaming myself for a poor warm up and could never mentally re-shift my focus and get truly uncomfortable.
+
KB drag throughs from front plank hold x 6/direction, rest 60 sec x 4 sets, stable trunk/torso
done