1/30/16 – AM Training + PM Recovery

AM A1. Weighted vest air squats @4040 – 10 reps x10; rest 30 sec A2. Unloaded single leg good mornings; 8 slow controlled reps x10; rest 2 min B1. Walking lunges; 24 reps x5; rest 1 min B2. Back extensions; 18 slow controlled reps x5; rest 2 min C1. Banded bird dogs; 12 reps x5/side; rest 1 min C2. Deadbugs; 24 alt’ing reps x5; rest 1 min Everything done and felt good. Perfect volume for a busy day. I’m crushing physical therapy sessions right now. I’m so rehabbed. PM 60-90 min self directed z1/mobility work Was in a gym all day moving, demoing,...

1/29/16 – AM Swim + PM Training

AM Swim 500y for time 9:32. Felt pretty good! Breathing was high and I took some breaks on the wall, but my 50’s were just overall faster. This might be an all time best.  PM A. Wall facing hs holds; 1 min AFAP x4; rest 2 min B1. Supinated 90-90 L hold; 30 seconds AFAP x6; rest 30 sec B2. Support hold on rings in external rotation; 30 seconds x6; rest 2 min (use feet on ground if needed) C. Standing shoulder articular rotations; 10 reps horizontal/10 reps vertical in both directions x5; rest 1 min (focus on making the circles as large as possible) + Assault bike 3 min @~400 watts rest 2 min x4 A. Done. This was tough, but was able to get unbroken.  B1/2. This was brutal. Hard to hold the L on the 90/90. Upper body hold was fine. Started breaking these up around set 5. I’ve done a lot of ring support holds in the past. Never to failure nor this volume. Very challenging and a great amount of volume.  C. Vertical, check. Wasn’t sure what horizontal are, so I did KB Arm bar. I should have asked what the horizontal is.  + At Home so used A/D (hope to get A/B soon). Hit it hard for 3 min (around 75+ cal each set), 2 min rest. Man I love...

1/27/16 – PM Training

AM A1. Weighted vest air squats @4040 – 10 reps x8; rest 30 sec A2. Unloaded single leg good mornings; 8 slow controlled reps x8; rest 2 min B1. Walking lunges; 20 reps x5; rest 1 min B2. Back extensions; 15 slow controlled reps x5; rest 2 min C1. Banded bird dogs; 10 reps x5/side; rest 1 min C2. Deadbugs; 20 alt’ing reps x5; rest 1 min A1/2. Done, no weight vest other than a 15# titin vest. So just held a 70# KB on my back. Felt good to squat slow full ROM. No pain. B1/2. Lunges and back extensions felt great too. Good mix for the hips. No pain. C1/2. Bird Dogs & Deadbugs done. Felt great. Core felt really strong on deadbugs. Easy session. Feeling ready for more. PM 60-90 min self directed z1/mobility work Bunch of upper body mobility...

1/26/16 – Swim + Rec

Went to the rec center today to swim for a while then played some indoor soccer and bball. Good times. Swim: 4 x 25m  side kick with board 2 x 25m free with fins 4 x 25m free + Swim 100m Rest 1 min Swim 200m Rest 2 min Swim 300m Overall felt really good! 100 was under 2, 200 was under 4, 300 was well under...

1/25/16 – AM Training ABSSSSS!!! + PM A/B Sprints

AM A1. Planche lean; 20 sec x6; rest 40 sec A2. Tuck front lever; 20 sec x6; rest 2 min B1. Straddle hollow body hold; 30 secodns x5; rets 30 sec B2. Sorensen hold; 60 seconds x5; rest 1 min C1. Stability ball stir the pots; 10 circles in both directions x5; rest 30 sec C2. Side plank; 30 seconds x5/side; rest 30 sec C3. Hanging bent knee L hold; 30 seconds x5; rest 2 min + 20 min locomotion work A1/2. Done. Felt great. Varied hand position on planche leans. B1/2. Loved this combo.  C1/2/3. No ball so used two foam rollers for each forearm and did upper body circle around it. Tough on midline, good sub too. Hip flexion sucks so Bent L holds were challenging. PM Assault bike sprint 8 seconds @100% rest 2 min actively x12 (rest 5 min bw sets 4/5, 8/9) + mobility wotk 20-30 min Done. Felt amazing. Averaged 10-12 cal each set. I’m limited to how apeshit I can go on the A/B downtown as it’s falling apart and if I start to fast, the chain skips. They’ve ordered a new one that will be here soon. Great Mobility session too. Felt great. Ido squat routine with a mix of hip I/R drills. Some supinated hanging and couch stretch. Good sesh. I feel...