8/29
Self defense class
This was one of the most amazing/fun experiences I have had in an educational setting (minus TTT camps)….I learned so much, and we worked so time and energy were not preset lol
*if you have time/energy*
Every 4 min x 5-6 sets
Run 600m @ target bebop effort
8/30 – OFF
8/31
Part 1
Thoracic drills + Banded activation with your Macgyver setup
+
3 sets of lightly loaded movement work, rest as needed
Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)
Bottoms up KB high windmill x 3/side
Prone snatch grip BB liftoffs with training bar x 3-4
25ft forward seal walk + 25ft backward seal walk (feet on slider)
+
A – Empty bar burgener snatch prep x 2 sets
B – Empty bar burgener clean and jerk prep x 2 sets
C – Dbl DB z-press x 10 reps, rest 120 sec x 4 sets
*stick at 30
These are starting to feel really good, it’s more the owning the end range of motion that I’m super happy about, or at least the feel of it
+
D – EMOM x 5 – Squat clean x 1 @ 225-245lbs
235-235-240-240-240 – just didn’t feel as confident as I was hoping on the first 2325, but the second one was better, but that is also why i only made the small jump i did
(rest 2 min)
E – EMOM x 5 – Hang Power Clean x 3 reps @ 185lbs
Found a rhythm here
+
F – Push press x 1 strong rep/Split jerk x 2 reps, new complex every 2:30 x 4
*mod loading, challenge the push press and really make the split jerks technical
Did a set at 165 – but the 2nd jerk felt less technical, so I backed off to 145 – push press might have felt a little easier but at least the jerk felt smooth and technical
+
G – Back squats x 6, rest 120 sec x 6 sets @ 225lbs
good
Part 2
Self-directed mobility
done
9/1
TTT Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I
+
For total time:
2 Rounds:
800m run
25 bar facing burpees
…into
2 Rounds:
600m run
35 bar facing burpees
25:07 – my goal was really keep my run pace as consistent as possible to allow my burpee cadence to stay the same, without split times on these, my internal feel was yes, I played little pacing rep games in the 35’s to try and keep moving consistently, and set myself up to finish the last 35 with a strong push. As I was running, I was trying to have a positive conversation with myself on what my limiter was for the day on the burpee, was it just uncomfortable, my arms/body felt much better on the burpee than the past 2 weeks. Just some self reflecting I was trying to go through.