4/22
Gait prep
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Easy 3-4 min jog
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Additional mobility as needed
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Every 13 min x 3
Run 2k
*6k total, denser and slower pace
I kind of fucked up the progression here, my knee had been feeling good but the constant turning in circles on the track and even when reversing the direction was wearing on me a little bit so I thought I would get cute and take it outside, where i took it I had no idea was going to be a pretty intense trail run that according to my watch had 50m of elevation change. So needless to say there was no way i was going every 13 minutes. It was actually fun and a great change of pace and the knee felt good with this.
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3 sets knee/ankle prehab
12-15 ant tib raises from wall sit
12-15 seated bent knee calf raises
10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)
20-25/side single leg banded TKE
Did what I could outside
4/23
A. 1 strict press with 10 sec hold overhead + Push preses x 8 reps for speed, rest 3 min x 4 sets
115–120–125–130
B1 – Front plank on low rings x 20 sec, rest 10 sec
B2 – AMRAP (-1) with continuous motion dbl DB bench @ 50/hand
Rest 3 min x 3 sets
26–21–20
C1 – Bar dips AMRAP (-1) with a 3 sec hold at lockout of each rep, rest 90 sec
4–4–3–3 – this was about a 3/10 on the pain scale. It’s been so long since we’ve forced any level of isometrics and loading on the negative. So i am excited for the work here. I except that the shoulder will take some time to tolerate the stress and pattern but definitely ready for the challenge
C2 – Strict pullups AMRAP (-1) with a 3 sec hold at extension at bottom of each rep), rest 90 sec x 4 sets
10–8–9–9
D – Tall kneeling KB halos x 10 alternating reps, rest 60 sec x 4 sets
26
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Ski erg 2.5k @ low damper, high stroke rate. Keep it upper body focused
11:35
4/24 – OFF
4/25
Travel
A. Front Squat waveload: 5,3,1,5,3,1. rest 3 min
*have the first 1 be around 285, and second wave heavier than first
225—255—285—235—275—295
B. DB Goblet Squats – 3 sets of 25 @ 80lbs, rest 2 min
done
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3 sets, not for time
Dbl DB front rack squats x 12 + Dbl DB front rack 36ft walking lunges
Strict toes to bar x 6 reps + kipping toes to bar x 12 reps
Kickstand stance RDL x 6/side into 12 reps bilateral RDL’s
Face up GHD plank hold x 18-24 sec + 10-12 GHD situps
Rest as needed between exercises
This was a fun progression
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C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 8 sets
Done w/torque
4/26
Unable to get it in
Travel
A – Power snatch x 1/OHS x 1/Sn balance x 1/OHS x 1 – new complex every 2 min x 6, mod loading, positional focus
B – 1-arm banded KB OH carry x 50ft/side, rest 30 sec bt sides x 4 sets/side
-16-20kg, mobility focus
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For time
50 cal echo
50 kipping HSPU
50 cal row
150 DU’s
4/27 – OFF
4/28
EMOM x 18
Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press 12–16–15
Min 2 – 30 sec AMRAP empty bar OHS 15–16-18
Min 3 – 30 sec AMRAP R-arm javelin press, empty bar 5–7–6
Min 4 – 30 sec AMRAP empty bar thrusters 16–17–19
Min 5 – 30 sec AMRAP L-arm javelin press, empty bar 5–7–6
Min 6 – rest actively on bike
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EMOM x 18
Min 1 – 3 RMU with 1 sec pause at the top of each rep in straight arm support
Min 2 – 6-8 dbl DB push press with 1 sec pause at top of each (40-45/hand)
Min 3 – 3-5 bar MU with 1 sec pause at the top of each rep in straight arm support
Min 4 – 6-8 kHSPU with 1 sec pause at the top of each rep in extension
Min 5 – 4-5 band ASSISTED strict chest to bars with a pause/hold in contact at top of each rep
Min 6 – 6-8 ring pushups with 2 sec pause at lockout each rep, turning thumbs out
Did the lower end of rep schemes of all and man the pause at the top of the rmu exposed either a major weakness or it’s just been a while getting touches forcing the good mechanics of that
4/29
Gait prep
+
Easy 3-4 min jog
+
Additional mobility as needed
+
Every 13 min x 3
Run 2k
*6k again, lets have a target of starting and finishing faster than last week
I did not want to make the same mistake as last week but still had a little bit of elevation change so i extended my rest for an extra 2 minutes —- 11:45 – 11:50 — 12:09
+
3 sets knee/ankle prehab
12-15 ant tib raises from wall sit
12-15 seated bent knee calf raises
10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)
20-25/side single leg banded TKE
done
4/30
Everything feels really heavy today.
A. 1 push press with 5 sec hold overhead + Push jerks x 3 reps for strong lockout, rest 3 min x 4 sets
165—175—175—180
B1 – Front plank on low rings x 24 sec, rest 6 sec
B2 – AMRAP (-1) with continuous motion dbl DB bench @ 50/hand, rest 3 min x 3 sets
22 —- 22 —- 18 —-after how heavy the overhead work felt and the 4 extra seconds felt on the plank I level set my expectations for my db bench today.
C1 – Bar dips AMRAP (-1) with a 5 sec hold at lockout of each rep, rest 90 sec
4—4—5—5
C2 – Strict pullups AMRAP (-1) with a 5 sec hold at extension at bottom of each rep), rest 90 sec x 4 sets
8—7—7—8
D – Tall kneeling KB halos x 16 alternating reps, rest 60 sec x 4 sets
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Every 3 min x 6 sets
Ski erg 500m (start at 2:00, negative splits from there)
5/1 – OFF
5/2
A. Front Squat waveload: 4,2,4,2,1. rest 3 min
*have the first 1 be around 295, and second wave heavier than first
245–275–295–255–285–290–315 – the 315 felt super super slow but I never had a doubt that I wasn’t going to get it. Might have been a bit aggressive of a jump but I wanted to hit it. Also not sure I could’ve hit it without a belt but still happy to move it.
B. DB Goblet Squats – 3 sets of 30 @ 80lbs, rest 3 min
done – that’s a lot of squatting in a row – my shoulders got more tired from holding the bell than my legs did
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For time, working in 60 sec windows with 30 sec rest between until all work is completed
45 row cals
45 kipping HSPU
45 row cals
60 wallballs (20 to 10)
9:42 of working times – first row done in 2 intervals and tried to keep 1200+ on the second – also wanted to get one hspu done in that first block but i couldn’t get my foot out of my straps.
5/3 (early AM, lower equipment)
For time
10 dbl DB devil press @ 50/hand
100 DU’s
15 dbl DB power cleans @ 50/hand
100 DU’s
20 dbl DB front rack lunges @ 50/hand
100 DU’s
7:01 – this was fun and perfect for my day. I know the movements played a role but I didn’t have confidence in my DU in big unbroken sets