7/30/15 – AM A/D Sprints + PM Clean/DL Ladders

AM Airdyne sprint 10 seconds @100% (aim is to get it to the highest possible wattage in the ten seconds as fast as possible) rest 3 min actively (locomotion, shuttle runs @low intensity, skill work, etc) x8 + 20 min mobility work (target wrists/triceps/front rack position) Done this AM fasted. Slept great last night. Feeling pretty good to be home after a lot of travel. A little sore and tight, but not bad. I felt powerful on this this morning. Around 17-20 cal’s each set. A/D is a little inconsistent and unreliable for that short of an interval. PM A. Squat clean ladders; 250, 265, 280, 295, 310 AFAP x3; rest 5 min + 3 sets: 7 unbroken deadlift 225# …then ladder format for 315, 345, 375, 405, 435 rest 4-7 min bw sets A. About :24 each set. Felt really slow on the squat today for the 310. Actually failed 310 on the last set, however it’s because I really tried to push to see how fast I can go bar to bar.  It just felt heavy today, like my CNS wasn’t jazzed up. + DL’s: Done, around :24 each as well. Felt strong and fast here. I didn’t have enough weight to setup all bars, so I skipped the 315 and just doubled 345. Good session. + Got some needling work done to my glute med. A lot of sitting over the passed 2 weeks from travel/courses/plane flight. Just feels a little tight while standing on one leg or any abduction. This helped. Pretty crazy how long the needles are...

7/27/15 – AM Training (1k repeats/ gym) + PM Training (POWERR!!!!)

AM A. TTB/CTB/Bar muscle up tech work and cycling speed practice B. Legless rope climbs; 6 singles to find fastest speed (work on descent practice and jump into movement) C. Rope climbs; 3 reps AFAP x4; rest as needed to recovery (same thing, set a stop watch and find the most accurate way to do these quickly) D. Freestanding hs and speed hs walking tech work 15-20 min + Row 1k @1:53 rest 30 seconds x6 rest 2 min bw sets 3/4 Moved the gymnastics work to this AM session from a few days ago. Had some good practice on part A.  B. Done. First time doing legless in a while and felt fast. C. Felt fast here too. Shorter rope, but it was still good practice getting up and down. D. HS walking work was ok. My wrist is bugging me and kind of held me back a little bit. I need to start practicing A LOT more. I didn’t feel comfortable walking.  + Rows – done. Actually kind of tough. First 4 were ok, 5 and 6th got kinda tough. Never lactic but definitely aerobically challenging. PM A. Hang power clean; build to a tough single B. Hang power clean; 4 reps AFAP 245# x5; rest 4 min C. TnG power snatch tech work: 5 reps x3 @155, 3 reps x3 @185# – rest as needed bw, work on speed, cycle rate, and polishing the movement D. Deadlift; 6 reps AFAP 385# x3; rest 4 min (drop each rep, jump over the bar, take one step back away from it, then turn around and run up to it before...

7/24/15 – 7/26/15 – Travel/Recovery

24-Jul OFF at Games  Did some PM sweat at the hotel. Long Z1 Session. 25-Jul Travel to Daytona Same thing here, long Z1 session after flight. Body is feeling good. 26-Jul 2 hour session mixed of z1-2 work, mobility, locomotion work, etc… Played on the beach all day. Just moved a...

7/23/15 – AM Training + PM Off

AM Row sprint 10 seconds @100% effort rest to full recovery x12 sets (take a long break with some BCAAs/carbs bw sets 6/7, ensure power output maintains high or cut the workout short) + 20 min locomotion work Done early AM. Fasted. Took a while to wake up but I was putting out some powerful numbers. I was down to a 1:09 for almost every set. Last 2 started to get a little tired. Fun session. PM A. TTB/CTB/Bar muscle up tech work and cycling speed practice B. Legless rope climbs; 6 singles to find fastest speed (work on descent practice and jump into movement) C. Rope climbs; 3 reps AFAP x4; rest as needed to recovery (same thing, set a stop watch and find the most accurate way to do these quickly) D. Freestanding hs and speed hs walking tech work 15-20 min *Going to move this to Monday AM session based on travel...

7/22/15 – AM Sprint Work + PM Training

AM Sprint tech work (side to side lateral shuffle sprints – 2 times down and back 10m) – accumulate 6 attempts starting from opposite sides on alternate attempts + Single leg bounding drills (start with ankling, small single leg hops, build to single leg bounds) – 10-15 min + accelerating 100’s (accelerate your speed every 25m so that you are in full stride for the end of the sprint) – 4 attempts + 20 min barefoot on grass running skills/tech work (keep HR <150 for this entire 20 min) Done, this was a fun session. Knocked this out with fellow TTT client Michael McElroy. The barefoot run felt great at the end! The grass was soft and had some good weather. Good morning. PM A. Power snatch; build to a tough single + 4 sets: 5 power snatch 155# 5 burpee box jump overs 30″ 4 power snatch 185# 4 burpee box jump overs 36″ rest 5 min actively bw sets + B1. Single leg RDl; 6-8×4; rest 1 min bw legs B2. Cross under shrimp squat; 6 slow controlled reps per side x4; rest 1 min B3. Kneeling bridge hold (20 seconds) x4; rest 2 min (hold on to a band in front of you and start conservative and slowly allow yourself to go as far back as you can into a bridge) C. Side to side cossack squat into pancake stretch; 1 rep + 10 second hold x4/side; rest as needed bw sets x3 sets (do the pancake stretch from the cossack squat) A. I was AMPED going into this session. Went in to the gym feeling powerful....