8/29/15 – Training – Glute Trashing

AM Airdyne 15 min easy + A. Hanging L holds with alternating leg lifts/drops; 20 reps x3; rest 90 seconds B. Hollow body holds; 30 seconds x5; rest 30 seconds C. Side plank on hand (feet elevated on bench with bottom leg squeezing from below); 20 seconds x5; rest 40 sec bw sides + Row 15 min easy Easy Aer work done. A. Done, but sloppy. These were really tough. Was having to break at 10 each set. Couldn’t keep legs up.  B. Done, but only 3 of 5 sets for full hollow body hold. Had to go to a tuck after 3 sets. C. Done. Felt great! PM A. Barbell walking lunges; 20 alt’ing steps x4; rest 90 seconds B. Single leg good mornings; 12 reps x4/side; rest 1 min bw sides C1. DB lateral lunges @2111; 10 reps x4; rest 1 min C2. Sumo stance good mornings; 12 reps x5; rest 1 min C3. Jefferson curls; 5 slow controlled reps x5; rest 2 min A. Done. Used 135#, probably a but much as my glutes are trashed today. B. Unloaded first set, then 25# bar, 35# bar, 45# bar. Tried to keep knees touching and hinge at hip. Tough. C1. Used 25#, Lunging on my left leg is tough on the groin for some reason. I have to keep these super light or it just doesn’t feel right. C2. 45# bar. C3. 45# bar. These felt good. Glutes, adductors are trashed. Feels...

8/28/15 – Training

AM Row 10 min @1:50-2:00 pace 10 min locomotion work Run/walk 10 min @140-160bpm 10 min locomotion work Airdyne 10 min @200-300 watts (130-150bpm-ish) 10 min locmotion work + 30 min mobility work Done. Feeling great today! It’s starting to cool down out here. Excited to train in the gym more. Locomotion work was a mix of ostrich, handstand kick ups, duck walks, beginner bridge drills, and horse walk. PM A. Seated single arm Z-arnold press; 10 reps x3/side; rest 1 min bw sides B. Weighted ring pull ups @21×2; 3-4×3; rest 90 seconds C. Legless strict rope climbs (no leg pump, try to maintain static body line); accumulate 5 reps not for time D1. Bent over single arm DB arc rows; 6-8×3; rest 1 min D2. Single arm plank holds; 30 seconds x3; rest 1 min E. Face down incline bench thumbs up Y raises; 10 reps @21×2 x3; rest 2 min + 30 seconds continuous rope sled pull (hand over hand) rest 30 seconds x8 A. 45#, tough, but felt great. B. Used 26# for all sets, really wanted to focus on full ROM and strict tempo. Felt good on the joints. C. Done to about 14′. Strict up and down. These were tough, but felt great! D1/2. Used 15# for arc rows. Loved these too. Felt good on the lats. SA plank done. Right side felt stronger than the left. E. Done, used 8#. This was tough for me. Felt like I wasn’t reaching full shoulder flexion. I was, just didn’t feel like I was getting there. + 30/30 rope. Loaded up a prowler and used a...

8/26/15 – Rebuilding/ Recovery

26-Aug AM Row 10 min @160 bpm Assault 10 min @160bpm Run/walk 10 min @160bpm + locomotion work 15-20 min Done. Felt good today. Tough to get up to 160 and stay comfortable. Most of the time was spent around 150-155. The weather here back home is awesome right now! PM A1. Weighted supinated pull ups; 3-4×6; rest 1 min A2. Push press; 2-3×6; rest 1 min B1. Belt squats; 15 reps x4; rest 1 min B2. Crossunder shrimp squats; 4 reps x4; rest 1 min B3. Ido diagonal stretch; 30 seconds x4/side; rest 2 min + Airdyne 10 seconds @100% rest as needed to recovery x5 A1/2. Used 35# for all supinated pull-ups. First time doing this in a while so kept it light and focused on good positions. Man my wrist/forearms were tight at first, but these felt soo good by the end of it. Push press I built up to 235 for the final set from behind the neck. I thought this would be a good time to let the wrist and elbow heal up. No pain from behind the neck in either one. B1/2/3. Belt squats – loved these! Fun. Worked up to about 125# for the last set. Again, not super crazy on load, but solid movement. Felt really, really good. Got a good burn too! CU shrimp squats – felt solid. Would love a tech check on these. I tried to keep them slow and controlled while pointing the toe of the back leg. Ido diagonal stretch – Done. Love this one, feel great on front/...

8/3/15 – AM AER + PM Training

AM Row 1k @2:00 pace rest 30 sec x4 + mobility work 15-20 min Done. Feeling good this morning. Very well rested. PM A. 5 TnG power snatch 155# x3; rest 2 min B. Thrusters; 5 unbroken 234# x2; rest 3 min C. Rope climbs; 3 reps AFAP + 2 sets: 10 deadlift 305# 10 CTB pull ups rest 4 min bw sets Done. Feeling very sharp and anxious. All movements felt nice and strong. Around :27 for DL/CTB combo. CTB’s didn’t super fast today, and the plates I use for tng deadlifts are hard to cycle fast. It’s like dead weight when it hits the ground. Still great practice and a solid training...

8/1/15 – AM Training + PM Recovery

AM A. Single arm KB snatch; 5 reps per side x5; rest as needed bw sides + 5 sets: 5 OHS 185# rest 30 seconds 10 wall balls rest 30 seconds 4 DB pistols per side rest 30 sec 6 burpee over box rest 3 min bw sets + mobility work 15-20 min A. Done. Felt fast and sharp. Hands are sore from yday’s work. Not sure why, it wasn’t a ton of volume. Weird. + 5 sets done. These got tough. Lower back was lit up. The DB Pistols was easily the hardest. OHS felt strong and fast. WB’s were solid. Pistols unbroken, but got slower each round. Felt like muscle endurance. BBJo’s faster each round. Good training here. PM 30 min skill session (working on any last minute grid skills you want to have polished, low volume, low intensity) + 30 min z1 work + 30 min mobility work Did a mix of Z1 work then played soccer in the back yard for about an hour with Brandi. It was fun to just get out and...