12/3
10-15 min HS walk ‘play’
+
Every 7 min x 3, consistency
AB 70 cals
4:40 – 4:30 – 4:41
+
Every 7 min x 3, consistency
Row 1250m
4:42.9 – 4:48.9 – 4:48.6
Did not feel like a had great power today, and low back felt like it became a limiter.
+
Every 8 min x 2
Ski erg 1000m @ <2:00/500m
20 bar facing burpees AFAP
5:04 – 5:10 – completely forgot to look at my ski splits – to break down my burpee splits. I kept Rx pace, I believe the first ski was 3:55ish and the 2nd ski was 3:58ish
+
Ido portal squat routine in full (i like the 2.0 best i think)
Done – 2.0
+
Sliding lunge series x 5/direction/leg x 3 sets
done
12/4
A – Strict press cluster – 2.2.2 x 5, rest 20 sec/3 min
135×2, 140×1, 145×2 – presses felt much better last week, but was still able to grind through today
B1 – 1-arm DB incline bench x 10/side, tough, rest 15 sec/60 sec
50
B2 – 1-arm bent over DB row x 10/side, tough with hand on bench for support, rest 15 sec/60 sec x 3 sets
70
+
8 rounds not for time, steady movement, with weight vest
5 strict pullups
10 hand release pushups
20 walking lunges
Push ups felt better this week, pull ups are solid. Knees not as achy as last week so this felt much better to complete
+
C1 – Banded tricep pulldown x 25-30, rest 30 sec
C2 – Banded bicep curls x 25-30, rest 90 sec x 2
Done and done
12/5 – OFF
12/6
warmup series for MU
Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep (https://www.youtube.com/watch?v=mjwrrFzWwcM)
Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep
(Hollow rocks x 3 into hip extension x 1) * 3 reps
1-2 times through this series
+
Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
1-1/4 strict ring dips x 5-6 reps (full strict dip with good depth at bottom, then extra quarter dip at the top for extra tricep stress)
This is one of the first times that I felt like a had so much control over strict dips – I will say, my shoulder does not like the 1 ¼ dips at all.
+
A – Ring MU beat swings x 8-10 sec + 2-3 ring MU transition only + 2-3 ring MU, rest to recovery x 4 sets for quality for the day, protect hands
Done – will send you some video of this
B – Straight arm ring support hold with alternating knee raises x 8/side, rest 2 min x 4 sets
done
C – Banded strict press x 6 with 2 sec hold at extension, rest 2 min x 6
Kept it the same as last week @ 65 w/green bands
D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 6
20lb vest
E1 – Dbl DB reverse flys from chest supported position x 10-12 x 3 sets, rest as needed
10’s – kept it light here
E2 – Elbow on knee DB external rotations x 8/side @ 30X1 tempo x 3 sets, rest as needed
No pain here today, this is huge progress for confidence
12/7
10-15 min HS walk ‘play’
done
+
tttTD (long row and T2B)
538 (6 min blocks were – 110-109-105-106-108) – these blocks indicate to me that I left a little in the tank, I did have a stroke rate strategy more than a pace strategy. This was mostly to keep me engaged the whole time and that truly worked. TTB – was 46 – I did have a true brain breakdown as my clock was counting up and somehow I got locked on that the workout was 6 min and not 5. I do not think there would have been a huge change in pace though. I felt a major limitation around rep 30. I was doing too big of sets in the beginning, but that was trying to be off set by my resting.
+
A – Back squats – 4 sets of 8, go to just below parallel, dont bottom out, rest 2 min
225 across – didn’t have in me to really push the max beyond this here.
B1 – BB hip thrusts from bench x 12-15, rest 1 min
No bench at home so I used a sandbag and used 115
B2 – Bridge hamstring curls with feet in low rings or on swiss ball x 6-8, rest 1 min x 3-4 sets
Used trx – and my hamstrings are still screaming
12/8 – OFF
12/9
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
3 times through
done
+
A1 – Banded clean pull x 1.1.1.1, rest 3 sec/30 sec
Didn’t love my band set up so I stayed with 135, I felt like it gave me the best return and feedback of what the banded pull was looking for
A2 – Power clean/Push Jerk x 1.1.1.1, rest 8 sec/2-3 min x 5 working sets, crisp movement on this bar, adjust loading to keep speed and intent high
185×2, 205×2, 225 – should’ve stuck with the 205 – the first rep @ 225 was not as fast as it was supposed to be, and Iwas really close to stripping the bar right there, but thought I would lose too much time. Cleaned it up (pun intended) as i went through the remaining reps of that set
B1 – GHD situps x 3131 tempo x 10-12, rest 1 min
done
B2 – GHD raises x 6 + GHD hip extensions x 12, rest 1 min x 4
done
C1 – Sumo stance deadlifts @ 31X1 tempo x 9, rest 90 sec
225
C2 – V-ups x 8 + tuck tups x 16, rest 90 sec x 4 sets
Done – and hitting the set of 16 was a bear, and trying not to cramp up too bad.
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done
