A)
Back squat
3-2-1-1, 40X1; 3:00 rest
215(3), 235(2), 255, 265
B)
1-arm DB row (bench supported)
3 x 4-6/side, 20X0; :45 between sides
60(6), 60(5), 60(5R/4L)
C)
10:00 @ 80% effort
4 perfect push-ups
7 deadlifts, 145
10m double kettlebell front rack walking lunges, 25-35/hand
7 rounds + 4 push-ups with 35/hand
D)
3 sets
4-8 weighted glute-ham raises
12 Russian twists (1 = 1 in each direction)
+10(8), +20(4), +20(4)
Showing posts with label backsquat. Show all posts
Showing posts with label backsquat. Show all posts
14 November 2016
07 November 2016
Monday
A)
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
Back squat
3-3-3-3, 40X1; 2:00-3:00 rest
215, 225, 230, 230
B)
1-arm DB row (bench supported)
3 x 5-8/side, 20X0; :45 between sides
50, 55, 60(5)
C)
5 sets steady for movement quality
3 perfect push-ups
6 deadlifts, 155
15m goblet walking lunges
:60 rest
Complete with 53
D)
3 sets
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
31 October 2016
Monday
A) Back squat:
5-5-5, 40X1; 2:00-3:00 rest
185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff
B) 1-arm DB row (bench supported):
3 x 7-10/side, 20X0; :45 between sides
40, 45, 50(7)
C) 10:00 for reps & movements quality:
2 perfect push-ups
4 deadlifts, 145
8 alternating pistols
32 double-unders
6 rounds + 4 deadlifts
D) 3 sets:
10 glute-ham raises
10 Russian twists (1 = 1 in each direction)
Complete
10 February 2016
Wednesday
AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups
AM
(made up yesterday's RTW)
10:00 Assault Bike
1000m row
10:00 Assault Bike
1000m row
10:00 Assault bike
1000m row
10:00 Assault Bike
(60:00)
+
10:00 mobility
PM
subbed panic attack
subbed panic attack
Turns out: SLAP tear + inferior labral tear, with synovial fluid leaking out of the capsule and pooling outside the joint. I think he said 3 cysts, which are a complication of a labral tear? Rotator cuff looked a little irritated on MRI, but nothing concerning there.
Surgery on Tuesday. Not given the option to defer.
I didn't even get to show Tim how much it's popping out of place, I guess Drew's video was enough.
4 weeks in a sling, but starting 3x/week with Mobility Fit at 1 week post op.
Fuck.
08 February 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-2-2-1-1-1 all heavy, 20X1; 3:00 rest
+
8 sets:
:20 air squats
:10 rest
:20 double-unders
:10 rest
+
15:00 mobility of choice
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-2-2-1-1-1 all heavy, 20X1; 3:00 rest
+
8 sets:
:20 air squats
:10 rest
:20 double-unders
:10 rest
+
15:00 mobility of choice
AM
5 sets:
5:00 Assault bike
walking lunge to GHD
15 hip extensions
walking lunge to erg
500m row
walking lunge back to Assault bike
(54:00)
+
MRI
+
Mobility Fit
PM
A1/A2. complete
B. +170(3), +190(2), +200(1), +210(1)
+
complete
+
complete
Woke up at 2am filled with anxiety, which I still haven't shaken off. I feel like I'm going to throw up, I'm so stressed out about this shoulder situation. Had a full-on panic attack this morning at the MRI place, like heart racing and couldn't calm down, which I brought with me to Mobility Fit. Kirk and Drew both thought I was overreacting, until I showed them what happens when I raise my arm over my head, and then they both gasped and said "WHOA." Immediately, Drew checked on my insurance to see how many visits I had left (answer: plenty) - he said he's not a betting man but he guarantees that I'll be having surgery, and sooner rather than later. Drew took a video of my shoulder dislocating and shot it to Tim, who responded within 10 minutes saying that the MRI hadn't come in yet, but that's a torn labrum. Drew and Kirk spent a full 40 minutes trying to calm me down (oh, did I mention that I started crying?). They're like "Don't worry, we do things differently, the recovery is much faster than you think," to which I responded "yeah, but how will I GET here?!" I asked if there was any way that it would heal on its own, and they both almost started laughing, and were like "errrr... no." So that was my morning. I still want to hear it from Tim. I'm terrified that either 1) the MRI will show nothing, and he'll say there's nothing he can do, or 2) the MRI will show that it's really, really fucked, and he'll say there's nothing he can do. At this point, I'm almost okay with having surgery if that means it will be fixed. Two more days.
I still don't understand how this happened. Was it really just a freak thing? Is my luck really THAT shitty? No one who started at CSC has had an injury bad enough to require surgery (except for the obvious, sorry Stevo, you still win) - and now this will be my second surgery within a year. What the actual fuck.
Totally overshot on the safety bar squats... I wanted to hit 200 for 2 and chickened out, then BARELY made 210 for 1 - and I don't think it's even possible to bail out of these, so I don't know how to make these heavy but doable. Should I have asked for a spot? Wore Olys and a belt, but no sleeves. Sorry for messing up the rep scheme.
Air squats felt good, I didn't count all the rounds, but the ones I did count were 20 reps in 0:20. Really tried to bury the depth. Double-unders were shit today, only one round was unbroken for the full 0:20. Didn't count reps.
complete
+
complete
Woke up at 2am filled with anxiety, which I still haven't shaken off. I feel like I'm going to throw up, I'm so stressed out about this shoulder situation. Had a full-on panic attack this morning at the MRI place, like heart racing and couldn't calm down, which I brought with me to Mobility Fit. Kirk and Drew both thought I was overreacting, until I showed them what happens when I raise my arm over my head, and then they both gasped and said "WHOA." Immediately, Drew checked on my insurance to see how many visits I had left (answer: plenty) - he said he's not a betting man but he guarantees that I'll be having surgery, and sooner rather than later. Drew took a video of my shoulder dislocating and shot it to Tim, who responded within 10 minutes saying that the MRI hadn't come in yet, but that's a torn labrum. Drew and Kirk spent a full 40 minutes trying to calm me down (oh, did I mention that I started crying?). They're like "Don't worry, we do things differently, the recovery is much faster than you think," to which I responded "yeah, but how will I GET here?!" I asked if there was any way that it would heal on its own, and they both almost started laughing, and were like "errrr... no." So that was my morning. I still want to hear it from Tim. I'm terrified that either 1) the MRI will show nothing, and he'll say there's nothing he can do, or 2) the MRI will show that it's really, really fucked, and he'll say there's nothing he can do. At this point, I'm almost okay with having surgery if that means it will be fixed. Two more days.
I still don't understand how this happened. Was it really just a freak thing? Is my luck really THAT shitty? No one who started at CSC has had an injury bad enough to require surgery (except for the obvious, sorry Stevo, you still win) - and now this will be my second surgery within a year. What the actual fuck.
Totally overshot on the safety bar squats... I wanted to hit 200 for 2 and chickened out, then BARELY made 210 for 1 - and I don't think it's even possible to bail out of these, so I don't know how to make these heavy but doable. Should I have asked for a spot? Wore Olys and a belt, but no sleeves. Sorry for messing up the rep scheme.
Air squats felt good, I didn't count all the rounds, but the ones I did count were 20 reps in 0:20. Really tried to bury the depth. Double-unders were shit today, only one round was unbroken for the full 0:20. Didn't count reps.
03 February 2016
Wednesday
AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups
AM
complete
+
shoulder stuff, 2 sets, same as yesterday
PM
60:00 @ Mobility Fit
+
A. complete, +90
B. 25, 30, 35
+
4 + 10 calories
+
complete
15 @ 90 across
stacked 2x 45, 2x 35 plates
Safety bar squats felt excellent today. I don't know what I was doing differently, but felt much more confident.
Dumbbell rows were fine.
Double-unders were SHIT today. So annoying. Most sets broken 3 times. All farmers walks unbroken, no prob. Assault bike was good, 66 RPMs on the first 4 sets, and somehow managed to hit the final 10 calories in 0:30.
Quick Q: WHY ARE THE PETERSON STEP UPS BACK? Just kidding, they weren't as bad as I remembered.
Saw Tim today. I'm glad I didn't cancel the appointment, because while the pain is significantly decreased from where it was, something alarming happened this morning. I tested a kipping pull-up and felt something large "slip" in my shoulder. I've never felt anything like that and it terrified me. Fast forward to my appointment with Tim, and one of the first questions he asks is if I've had any popping, locking or catching mechanical symptoms. He tested a bunch of things and isn't all that worried about rotator cuff- it was probably just pissed off and taking the last 12 days off, coupled with the PT and the ibuprofen is taking care of that. But, he said he is concerned about labrum. He did another test where I was lying on my back and he could pop my right shoulder in/out of place, whereas the left was solid as a rock. MRI scheduled for Monday, and he was pretty casual about "well we'll just fix it, maybe now or maybe later." Apparently it could be like a meniscus and the repair can wait, and he didn't count me out for the Open just yet. Just totally depends on what he sees on the MRI. And then he says, "Don't freak out!" Too late.
Saw Kirk and Drew immediately after that and was pretty mad / sad. They both did another assessment and both independently said there were some concerning red flags about stability, although neither of them was able to reproduce the popping out of place. (It was so painful at my first assessment that we didn't get far in testing these things). They both tried to talk me off the ledge, saying that rehab with them is totally different than normal rehab, and the recovery is surprisingly fast. Which I totally get and appreciate, but it fucking blows that I'm in this position to begin with. And after my knee scope, which was totally, totally minor, it still took months to get back to 100%, so I'm really scared.
Okay. There's not much else to say on the matter until Wednesday when I go back to see Tim for the results. Keeping up with the PT, ibuprofen and ice, and trying not to think about worst case scenarios. Easier said than done.
01 February 2016
Monday
AM
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-3-2-2, 20X1; 3:00 rest
+
For time:
100m heavy sled drag
75 air squats
50 Assault Bike calories
+
15:00 mobility of choice
30:00-60:00 round-the-world of choice or swim
PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Safety bar squat, 3-3-2-2, 20X1; 3:00 rest
+
For time:
100m heavy sled drag
75 air squats
50 Assault Bike calories
+
15:00 mobility of choice
AM
60:00 mixed AirDyne and mobility
+
60:00 @ MobilityFit, all shoulder stuff
PM
A1/A2. complete
B. +120(3), +140(3), +160(2), +170(2), no gear
+
10:21 with 180 on the sled
(50 calories in 4:18)
+
complete
I'm so over being injured. This sucks.
Saw Kirk this morning. He suggested that, since I have decent health insurance, I should go ahead and get some imaging done on my shoulder, just so we know what we're dealing with, what kind of timeline to expect, and how aggressive we can push it leading into the Open. He doesn't think there's going to be anything severe, but he said that if I'm still having significant pain in another week or two, I'm going to wish I had gotten the MRI sooner and not be in the dark so close to the Open. Being a scientist, I guess more data is always better, and I don't have a copay, so there's really no harm. Made an appointment with Tim for Wednesday. Silver lining, I guess, hehe.
Really not a fan of the safety bar. Because there's no way to bail, I'm hesitant to go heavy.
Alternated forward/backward every 25m. Broke the air squats into 3 x 25, and just paused long enough to shake things out. Felt good with the effort on the assault bike, maintained 56-60 RPMs through 45 calories, and sprinted the last 5. That made me want to vomit and poop my pants at the same time. Gross.
I'm so over being injured. This sucks.
Saw Kirk this morning. He suggested that, since I have decent health insurance, I should go ahead and get some imaging done on my shoulder, just so we know what we're dealing with, what kind of timeline to expect, and how aggressive we can push it leading into the Open. He doesn't think there's going to be anything severe, but he said that if I'm still having significant pain in another week or two, I'm going to wish I had gotten the MRI sooner and not be in the dark so close to the Open. Being a scientist, I guess more data is always better, and I don't have a copay, so there's really no harm. Made an appointment with Tim for Wednesday. Silver lining, I guess, hehe.
Really not a fan of the safety bar. Because there's no way to bail, I'm hesitant to go heavy.
Alternated forward/backward every 25m. Broke the air squats into 3 x 25, and just paused long enough to shake things out. Felt good with the effort on the assault bike, maintained 56-60 RPMs through 45 calories, and sprinted the last 5. That made me want to vomit and poop my pants at the same time. Gross.
27 January 2016
Wednesday
AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest
AM
complete, but added:
off every 5 for walking lunges to/from 10 hip extensions
+
trip to Balza
PM
A. subbed safety squat bar, +90
B. 20 across
+
complete
+
complete
70/hand
Think I may have turned a corner with the shoulder... finally was able to sleep more than a couple of hours uninterrupted. Balza was pleased with the improvement over Monday, but still has some pretty big concerns. Going again tomorrow, and if there isn't even greater improvement by then he's going to recommend not competing on Saturday. Also talked to Stephen (and Chelsea and Pat and Duprie) about whether or not I should pull out on Saturday. We're all leaning toward not participating, but I'm not going to make a decision until Friday.
Added the stuff to the AM since I just rode the bike yesterday...
Holding the bar for back squats was pretty uncomfortable, so opted for the safety squat bar again.
Dumbbell rows were okay, really no pain but I was hesitant to grab anything heavier.
Double-unders are completely fine. No pain hanging from a bar, and no issues pulling up once I got started, but felt a sharp twinge when initiating the motion. Did a total of 5. Wall-balls were really uncomfortable, it hurt both to throw and catch the ball.
Last piece felt good. Kept RPMs between 70-74, and 50m unbroken across.
20 January 2016
Wednesday
AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed
AM
snow day, subbed 45:00 mixed AirDyne and mobility
PM
A. complete @ 150
B. 45(2), 53, 63 @ 168.5 (PR)
+
21 CTBs
+
35, 35, 53, 53
Sad to skip today's AM - hopefully I can make it up tomorrow. I like this combo.
Back squats felt okay, it was weird to not have chains.
Weighted CTBs finally felt better this week. The 63 was collarbone-to-bar, I think that's legit?
AMRAP was just okay - kind of disappointed with the whole thing. Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30). Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00). Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles). The singles were way faster, I should have just done that the whole way through. Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this. This doesn't bode well for the Open.
Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted. Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.
Sad to skip today's AM - hopefully I can make it up tomorrow. I like this combo.
Back squats felt okay, it was weird to not have chains.
Weighted CTBs finally felt better this week. The 63 was collarbone-to-bar, I think that's legit?
AMRAP was just okay - kind of disappointed with the whole thing. Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30). Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00). Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles). The singles were way faster, I should have just done that the whole way through. Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this. This doesn't bode well for the Open.
Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted. Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.
13 January 2016
Wednesday
AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry
AM
2 rounds + 250m row, with 250 on the sled
PM
A. complete @ 135
B. complete
C. 40, 45, 50(1) @ 166.75
+
7:27
+
complete-ish
75, 80, 80 overhead
Enjoyed the morning piece a lot!
Back squats felt fast and easy again, huzzah!
Axle lunge feels easier and easier each week.
Weighted CTBs did not feel great. I knew I shouldn't have increased for the last set.
Ugh, I was dreading the 75 wallballs all week. 10' is no joke. I actually missed the target on the first two attempts, so I dropped the ball and regrouped, then hit 15/10s. I took a reeeeeeeeally long time picking up the ball each time. Shoulders were tired but also I just was having a hard time pushing it. The second set of double-unders wasn't great, lots of trips (tripped at 31 and 67 on the first set). Not my best effort, and I'm happy to hand this off to Emily for the competition.
CTBs were rough today. Rhythm felt off and I had a few reps where my chest didn't actually touch the bar, but I didn't add on any extra reps because my hands felt 2 pulls away from tearing. Did 10 unbroken on the first and last set, 5/4/1 on the second. Ugh. At least I ended on a solid note with the overhead carry. I like these a lot. Side note: do we not have an 85lb?
06 January 2016
Wednesday
AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry
AM
skipped; early morning at work
PM
A. complete @ 135
B. complete
C. 35, 40(2), 40(2) @168.5
+
0:56
0:46
1:04
1:12
+
100 Farmer's walk
55, 70, 70 overhead
Feeling a million times better than yesterday, but still not 100%. Blah.
Back squats felt great, probably the best they have in this cycle. All buried and fast.
Axle lunge felt a lot better than last week, too.
Weighted pull-ups felt heavy.
First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups. Pull-ups on the third round fell apart, and I'm not entirely sure why. Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps. The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up. I wonder if the same thing would have happened if I did 5/5 from the start? I really want to be comfortable with bigger sets though... argh. All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.
Enjoyed the 1-arm stuff. There's room to go a bit heavier overhead.
Feeling a million times better than yesterday, but still not 100%. Blah.
Back squats felt great, probably the best they have in this cycle. All buried and fast.
Axle lunge felt a lot better than last week, too.
Weighted pull-ups felt heavy.
First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups. Pull-ups on the third round fell apart, and I'm not entirely sure why. Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps. The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up. I wonder if the same thing would have happened if I did 5/5 from the start? I really want to be comfortable with bigger sets though... argh. All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.
Enjoyed the 1-arm stuff. There's room to go a bit heavier overhead.
30 December 2015
Wednesday
AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 75; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:00 rest
+
For time:
75 toes-to-bar, 30 double-unders every time you come off the bar
+
3 rounds as cool-down:
250m row
25 air squats
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 75; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:00 rest
+
For time:
75 toes-to-bar, 30 double-unders every time you come off the bar
+
3 rounds as cool-down:
250m row
25 air squats
AM
complete with 45 on the sled
PM
A. complete with 135 on the bar
B. complete
C. 20, 25, 30(3) @ 165.5
+
9:20
+
complete
Meh. Today was rough. Felt more beat up than I was expecting.
Back squats felt better than last week, but still felt heavier than I would like.
Axle lunge was fine. Didn't wear any gear, would probably prefer to wear at least wrist wraps next time.
Weighted CTBs felt excellent. Extremely relieved to find that my two weeks of not counting, drinking a fair bit, and dozens of Christmas cookies didn't show up on the scale.
TTB/DU went about exactly as I thought it would (terrible). My grip felt fatigued before I even started, and no amount of rolling or stretching helped. Did 9 sets of double-unders, all of which were unbroken which was a happy surprise. Stopped at: 15/25/32/37/42/47/52/57/64/75. I lost my ability to kip more than 5 reps early, but it didn't occur to me to hang on and do a few strict after the kip was gone until closer to the end (explains why the last two sets were bigger). I don't know how to do better - grip fatigue is still such a big weakness. Probably could have snuck out with 8 sets of double-unders if I added just one or two strict to each set of 5 kipping in the middle, but it still wouldn't be a good score. (Edited to add: remember when 75 TTB for time in sets no smaller than 5 took me 22:57? One of my first SHE testers in September 2012. Sigh. Progress. Still not satisfied.)
I have a feeling I'll be more sore from the air squats than from everything else combined. Some cool-down.
Meh. Today was rough. Felt more beat up than I was expecting.
Back squats felt better than last week, but still felt heavier than I would like.
Axle lunge was fine. Didn't wear any gear, would probably prefer to wear at least wrist wraps next time.
Weighted CTBs felt excellent. Extremely relieved to find that my two weeks of not counting, drinking a fair bit, and dozens of Christmas cookies didn't show up on the scale.
TTB/DU went about exactly as I thought it would (terrible). My grip felt fatigued before I even started, and no amount of rolling or stretching helped. Did 9 sets of double-unders, all of which were unbroken which was a happy surprise. Stopped at: 15/25/32/37/42/47/52/57/64/75. I lost my ability to kip more than 5 reps early, but it didn't occur to me to hang on and do a few strict after the kip was gone until closer to the end (explains why the last two sets were bigger). I don't know how to do better - grip fatigue is still such a big weakness. Probably could have snuck out with 8 sets of double-unders if I added just one or two strict to each set of 5 kipping in the middle, but it still wouldn't be a good score. (Edited to add: remember when 75 TTB for time in sets no smaller than 5 took me 22:57? One of my first SHE testers in September 2012. Sigh. Progress. Still not satisfied.)
I have a feeling I'll be more sore from the air squats than from everything else combined. Some cool-down.
21 December 2015
Monday
AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run
AM
subbed 30:00 AirDyne @ Z1
PM
A. complete with 135 on the bar
B. DNF
C. 235.5 (165.5 + 70, PR+4)
+
7:20
+
complete
Back squats felt AWFUL today. I don't know what my deal was. The bar felt so, so heavy when I unracked it each time. I think depth was still good, but speed was definitely slower than it has been.
Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only). I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side. Called it. Fuck fuck fuck fuck fuck. Haven't tested an air squat since then, I'm going to pretend it didn't happen.
Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way. I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise. Mike was right, relaxing a bit isn't going to completely derail me. That's a relief.
Didn't feel like moving much faster on the rope climbs. I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb. Nothing was a limiter in particular, I just wasn't in a hurry.
Actually really enjoyed the cool down!
Back squats felt AWFUL today. I don't know what my deal was. The bar felt so, so heavy when I unracked it each time. I think depth was still good, but speed was definitely slower than it has been.
Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only). I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side. Called it. Fuck fuck fuck fuck fuck. Haven't tested an air squat since then, I'm going to pretend it didn't happen.
Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way. I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise. Mike was right, relaxing a bit isn't going to completely derail me. That's a relief.
Didn't feel like moving much faster on the rope climbs. I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb. Nothing was a limiter in particular, I just wasn't in a hurry.
Actually really enjoyed the cool down!
14 December 2015
Monday
AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted pronated pull-ups, 2-2-1-1, 21X0; :60 rest
+
8:00 @ 80%:
1 rope climb
10m prowler push, moderate grind
30 double-unders
10m prowler push
+
For time:
500m row @ 97%
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted pronated pull-ups, 2-2-1-1, 21X0; :60 rest
+
8:00 @ 80%:
1 rope climb
10m prowler push, moderate grind
30 double-unders
10m prowler push
+
For time:
500m row @ 97%
AM
subbed 30:00 AirDyne @ Z1
PM
A. complete with 135 on the bar
A. complete with 135 on the bar
B. complete
C. 45(2), 50(2), 55.5(1), 60.5(1) @165.5
+
+
4 + 1 rope climb with 140 on the prowler
+
DNF, burnt-out headcase
It was pouring this morning, so skipped the outdoor AM session. Might be able to make this up tomorrow...
Saw Drew Cook this morning - after his clinic, I was intrigued about dry needling and was wondering if it would help knock out this trigger point on my calf that has been bothering me pretty much the entire time my knee has been bad. Um, that was intense. I thought I had one trigger point, but turns out I had like 15. And, I have to go back tomorrow because my hamstring is still jacked up post-op (news to me, I really thought it was back to normal...) and also there's something funky with my foot? He had me make appointments for 6 weeks, but I guarantee I'm not going to keep them. I don't have a co-pay, so I'll play along for a while...
Back squats got better as the sets went on. Didn't really warm up a whole lot.
Pistols started out rough. Tried a couple with no knee sleeves, and while I could do them on the right, I couldn't reverse direction at the bottom on the left and kept falling backwards. Put on the bees knees (left only) and did 10 alternating, then put on the thinner black knee sleeve (left only) and did 6 alternating, then finally was able to do 2 or 3 shaky reps on the left with no knee sleeves. They'll come back. All in nanos.
Weighted pull-ups felt good. The last single was very tough, but it's a 7lb PR for a pronated single... that's a PR for a pronated double, as well.
8:00 piece was fine. All double-unders unbroken. No issue on the rope climbs. Took a wild guess on how heavy a moderate grind would be... it wasn't easy, but wasn't all that grindy.
Had absolutely zero motivation to do the 500m row. I procrastinated for probably 20:00 before starting, and even sat down next to Duprie and asked him if he ever just "didn't want to." I don't know what my deal is, because I know I'm sitting on a 1:39 PR. Finally started the row, and it actually felt great - held 1:37-1:38 for approximately 380m, then as soon as it started to get uncomfortable, I stopped rowing. Let me repeat that. I had 120m remaining, hadn't fallen off my pace, and I just stopped. I knew it was going to start to hurt and I just didn't care enough to go there. I stood up, walked outside, sat down where James pees, and started crying.
I don't like being a headcase. I need a break.
It was pouring this morning, so skipped the outdoor AM session. Might be able to make this up tomorrow...
Saw Drew Cook this morning - after his clinic, I was intrigued about dry needling and was wondering if it would help knock out this trigger point on my calf that has been bothering me pretty much the entire time my knee has been bad. Um, that was intense. I thought I had one trigger point, but turns out I had like 15. And, I have to go back tomorrow because my hamstring is still jacked up post-op (news to me, I really thought it was back to normal...) and also there's something funky with my foot? He had me make appointments for 6 weeks, but I guarantee I'm not going to keep them. I don't have a co-pay, so I'll play along for a while...
Back squats got better as the sets went on. Didn't really warm up a whole lot.
Pistols started out rough. Tried a couple with no knee sleeves, and while I could do them on the right, I couldn't reverse direction at the bottom on the left and kept falling backwards. Put on the bees knees (left only) and did 10 alternating, then put on the thinner black knee sleeve (left only) and did 6 alternating, then finally was able to do 2 or 3 shaky reps on the left with no knee sleeves. They'll come back. All in nanos.
Weighted pull-ups felt good. The last single was very tough, but it's a 7lb PR for a pronated single... that's a PR for a pronated double, as well.
8:00 piece was fine. All double-unders unbroken. No issue on the rope climbs. Took a wild guess on how heavy a moderate grind would be... it wasn't easy, but wasn't all that grindy.
Had absolutely zero motivation to do the 500m row. I procrastinated for probably 20:00 before starting, and even sat down next to Duprie and asked him if he ever just "didn't want to." I don't know what my deal is, because I know I'm sitting on a 1:39 PR. Finally started the row, and it actually felt great - held 1:37-1:38 for approximately 380m, then as soon as it started to get uncomfortable, I stopped rowing. Let me repeat that. I had 120m remaining, hadn't fallen off my pace, and I just stopped. I knew it was going to start to hurt and I just didn't care enough to go there. I stood up, walked outside, sat down where James pees, and started crying.
I don't like being a headcase. I need a break.
07 December 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort
AM
subbed 30:00 AirDyne @ Z1
PM
A. complete with 135 on the bar
B1. 53, 60, 70, 79(2)
B2. 25, 30, 35, 40(2) @ 165.5
+
5 + 1 CTB
+
complete
Solid training day!
Back squats still feel really fast and easy - didn't notice the additional 15lbs on the bar at all.
KB weighted pistols got to be pretty challenging.
Weighted pull-ups felt really good. Those match a 3RM and 2RM for added weight, but I'm a few pounds lighter so the total isn't a rep PR (not complaining).
The 8:00 piece was weird. I felt like I was moving really slowly (on purpose), but my breathing felt like it was immediately over 80%. All CTBs butterflied, steady on the burpees, and all double-unders unbroken (yes!).
Gave myself a 2:15/500m ceiling on the row. Held 2:09-2:12 on the first and last 500m, and 2:13-2:15 on the middle 1000m. I'd probably call this 82%.
30 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 12 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest
AM
skipped; super early morning in lab
PM
A. complete with 120 on the bar
B1. 40, 45, 53
B2. 20, 25(3), 25(3) @166.5
+
17 (PR +3)
+
1:53.5
1:53.6
1:54.1
DNS
Back squats felt excellent today; no issues at all, and the bar felt extremely light.
Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).
Weighted pull-ups felt really good. I always like pronated better.
Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it! I'm really doing it! Oh... shit. Nevermind."). The last 7 were painfully slow, with a very awkward swing/double kip. I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.
I let the row pace intimidate me all day, and sure enough, I failed. The first one today felt like it was the 4th one. I had to really, really work to maintain the pace, and I knew I was in trouble. Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control. Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m. The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining. Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke. I don't understand how 0:01 makes that much of a difference.
Back squats felt excellent today; no issues at all, and the bar felt extremely light.
Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).
Weighted pull-ups felt really good. I always like pronated better.
Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it! I'm really doing it! Oh... shit. Nevermind."). The last 7 were painfully slow, with a very awkward swing/double kip. I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.
I let the row pace intimidate me all day, and sure enough, I failed. The first one today felt like it was the 4th one. I had to really, really work to maintain the pace, and I knew I was in trouble. Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control. Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m. The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining. Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke. I don't understand how 0:01 makes that much of a difference.
23 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 10 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. KB weighted pistols to bench/box (same set up as last week), 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00 - do this again w/all singles right out of the gate:
Strict pull-ups, complete the descent of each rep
+
4 sets:
500m row @ 1:54.0-1:54.9/500m
2:30 walk rest
AM
complete with 45 on the sled
PM
A. complete with 120 on the bar
B. 20, 35, 40(4)
+
31
+
1:54.6
1:54.5
1:54.5
1:54.1
Back squats felt good; last couple of sets started to feel a little heavy. Buried all of these, and came up so fast on a couple of them that I almost lost my balance.
Box pistols were fine.
Strict pull-ups were still so pathetic. Stood on a jerk block so I wouldn't have to jump for each rep. Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets. The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought. Merrrrrr I feel like I should be able to score closer to 40.
Rows were tough but didn't feel any danger of dropping off. This is getting weird.
Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3. PWO shake cured it. Lesson learned.
Back squats felt good; last couple of sets started to feel a little heavy. Buried all of these, and came up so fast on a couple of them that I almost lost my balance.
Box pistols were fine.
Strict pull-ups were still so pathetic. Stood on a jerk block so I wouldn't have to jump for each rep. Used the bar that faces away from the clock, and didn't look at the clock until I had done 20, and it was 2:12 in, which is almost exactly the same as last week when I opened with bigger sets. The first 10 or so were really quick, then I thought I was pausing between reps just long enough to shake out my arms, but I must have been standing around much more than I thought. Merrrrrr I feel like I should be able to score closer to 40.
Rows were tough but didn't feel any danger of dropping off. This is getting weird.
Also, got a nasty headache in between the pull-ups and rows, which was probably a result of improper fuel timing - I ate breakfast and lunch as if I were training at 12-1pm, but didn't get to the gym until closer to 3. PWO shake cured it. Lesson learned.
16 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Back squat w/chains, 8 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest
AM
subbed 30:00 AirDyne @ Z1
PM
A. complete with 120 on the bar
B. 5 across
+
28, + 2 fails
+
1:55.2
1:55.3
1:55.2
1:54.7
1:55.7
Back squats felt really fast today, and the bar felt light. Videoed the whole thing, and depth was solid on every rep.
Pistols were totally fine, no issues at all. Stood on a 55lb plate to get the bench right around parallel.
Strict pull-ups were a complete disaster. I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural. 4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep. This is so pathetic.
Wanted to redeem the training day on the rows. These are getting to be extremely unpleasant. Tasted a bit of yesterday's Thanksgiving dinner on the last one...
Back squats felt really fast today, and the bar felt light. Videoed the whole thing, and depth was solid on every rep.
Pistols were totally fine, no issues at all. Stood on a 55lb plate to get the bench right around parallel.
Strict pull-ups were a complete disaster. I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural. 4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep. This is so pathetic.
Wanted to redeem the training day on the rows. These are getting to be extremely unpleasant. Tasted a bit of yesterday's Thanksgiving dinner on the last one...
 |
| I like wearing shoes. |
09 November 2015
Monday
AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Barefoot back squat w/chains, build to a heavy single
B. Alternating front rack reverse lunges, build to a 10m max
C. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:56.0-1:56.9/500m
2:30 walk rest
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Barefoot back squat w/chains, build to a heavy single
B. Alternating front rack reverse lunges, build to a 10m max
C. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:56.0-1:56.9/500m
2:30 walk rest
AM
subbed 30:00 AirDyne @ Z1 - it was cold
PM
A. 215 (questionable depth), 220F (but depth was good)
B. 153
C. complete
+
1:56.8
1:56.5
1:56.4
1:56.3
1:56.1
Today was awesome. I could get used to always feeling this good.
Back squats felt great; the 215 wasn't much of a struggle, but depth continues to be questionable at heavy weights, so I went for 220 and BURIED it - and got stuck on the way up (for approximately 11 seconds) before dumping the bar. I don't know what to think about this. It's annoying.
Walking front rack reverse lunges were super weird. The 153 was definitely heavy, but probably could have gone a bit heavier. Accidentally went a couple of feet past 10m because I couldn't see the chalk mark on the ground.
CTBs all butterflied and in rhythm, despite tearing on the 3rd set. Getting more comfortable here. Finally.
Rows are starting to really suck, but I continue to be impressed with how much I've improved.
Today was awesome. I could get used to always feeling this good.
Back squats felt great; the 215 wasn't much of a struggle, but depth continues to be questionable at heavy weights, so I went for 220 and BURIED it - and got stuck on the way up (for approximately 11 seconds) before dumping the bar. I don't know what to think about this. It's annoying.
Walking front rack reverse lunges were super weird. The 153 was definitely heavy, but probably could have gone a bit heavier. Accidentally went a couple of feet past 10m because I couldn't see the chalk mark on the ground.
CTBs all butterflied and in rhythm, despite tearing on the 3rd set. Getting more comfortable here. Finally.
Rows are starting to really suck, but I continue to be impressed with how much I've improved.
02 November 2015
Monday
AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Barefoot back squat w/chains, build to a heavy double
B. Alternating front rack reverse lunges, 3 x 6-8 total; 2:00 rest
C. CTB pull-ups, 9 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:57.0-1:57.9/500m
2:30 walk rest
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice
PM
A. Barefoot back squat w/chains, build to a heavy double
B. Alternating front rack reverse lunges, 3 x 6-8 total; 2:00 rest
C. CTB pull-ups, 9 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:57.0-1:57.9/500m
2:30 walk rest
AM
complete with 45 on the sled
PM
A. 205 (questionable depth)
B. 163, 173(6.5), 173(6)
C. complete
+
1:57.5
1:57.6
1:57.3
1:57.4
1:57.3
Good day!
Back squats felt great; built quickly (135-165-185-205). Still having an issue getting well below parallel at heavy weights, but depth on the double at 185 was way better than last week's set at 185 (video). So, it kind of seems that the first time I get to a new weight, I'm hesitating at parallel, but the second time I get to it, I'm getting below parallel easily. Am I sub-consciously protecting my knee? It's weird. Anyway. That second rep at 205 was s-l-o-w...
Lunges were fine; got stuck at the bottom on the 7th rep on the first set at 173 and had to dump the bar.
CTBs felt the best they have yet; all butterflied and in rhythm. Hands got really hot, which turned into blisters a few hours later, but no rips.
Rows were tough. Next week is going to be interesting.
Good day!
Back squats felt great; built quickly (135-165-185-205). Still having an issue getting well below parallel at heavy weights, but depth on the double at 185 was way better than last week's set at 185 (video). So, it kind of seems that the first time I get to a new weight, I'm hesitating at parallel, but the second time I get to it, I'm getting below parallel easily. Am I sub-consciously protecting my knee? It's weird. Anyway. That second rep at 205 was s-l-o-w...
Lunges were fine; got stuck at the bottom on the 7th rep on the first set at 173 and had to dump the bar.
CTBs felt the best they have yet; all butterflied and in rhythm. Hands got really hot, which turned into blisters a few hours later, but no rips.
Rows were tough. Next week is going to be interesting.
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