11/1/2024
A1 – Band pull aparts palms up x 10-12
A2 – Band pull aparts palms down x 10-12
A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets
B – 10 1-arm alternating TGU @ 20kg, not for time
C – Shoulder pendulum swings with light load, 2 sets/side, rest as needed – https://www.youtube.com/shorts/utWCVa3RCUg
4-5 reps side to side
4-5 reps front to back
4-5 small circles each direction
D – Reverse table top plank hold x 30 sec, rest 90 sec x 4 sets
*looking for shoulder extension AND hip extension, get as much of both as you can and try to BREATHE in that position
done
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AMRAP 30 min @ 65-70% effort
Run 400m @ easy effort
15 burpee broad jumps (cover at least 3ft with each jump)
Run 400m @ easy effort
15 overhead american KB swings @ 24kg
Run 400m @ easy effort
15 straight leg situps
Run 400m @ easy effort
15 goblet squats @ 24kg
Adam: how are you feeling
Ben: I feel pretty good but my calves are still smoked….
Well let’s run a shit ton more lol…..but I also was probably going quite a bit more than 65-70% effort….got 2 full rounds plus the kb swings
11/2
Barre class cause you love it
I actually did enjoy it. And it was about as tough as I thought it was going to be….but I did skip the rest of the day, just tired.
+
90 sec easy row, rest 30 sec
90 sec easy ski, rest 30 sec
90 sec easy bike, rest 90 sec x 2 sets
+
35 cal row @ 1100-1150 cal/hr, rest 30 sec
35 cal ski @ 1000-1050 cal/hr, rest 30 sec
35 cal bike @ 1050-1100 cal/hr, rest 90 sec x 4 sets
+
3 sets, not for time
Active arch hollow positional work on rig, using box for leverage – 4 ‘reps’/position ( https://www.instagram.com/p/Bj-ibFuHVXC/
15-20 sec straight arm support hold on rings
Active arch hollow positional work on foam rollers – 4 ‘reps’/position ( https://www.instagram.com/p/B834RrZFWyx/ )
15-20 sec bent arm support hold on rings (bottom of dip)
11/3 – OFF
11/4
A1 – Banded ATYT with CO sym bands x 6
A2 – Banded snow angels with CO sym bands x 8
A3 – Banded face pulls into external rotation and overhead press x 10
A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep
B – Snatch from blocks
3-4 reps from knee, rest 90 sec bt reps
3-4 reps from below knee, rest 90 sec bt reps
3-4 reps from mid shin, rest 90 sec bt reps
*start these around 135 or so
135 and build to 155 from the mid shin….blocks i had access too were more above the knee and then knee and mid shin.
C – Squat snatch – 5 singles from floor building to strong weight for the day
165–170–175-185–190
D – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to strong single for the day (leave 15lbs in the tank)
215 – there was definitely 225 in the tank, and maybe 235
E – Front squat – build to strong set of 5
260
+
EMOM x 12-15
1 – 20 DU’s + 10 chest to bar
2 – 20 DU’s + 10 kipping HSPU
3 – 20 DU’s + 10 wallballs @ 20lbs to 10ft
15 rounds – tried going for most of them with a double under as my first rep but that made me get a little sloppy around the 8/9 minute mark.
11/5
TTT Run Warm-up – https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4
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Run 400m progressive intensity, faster every 100m to end around 4:30 min/1k pace, rest walk 2 min x 3
+
Run 800m @ progressive intensity, faster every 250-300m, new set every 8 min x 5
4:21—4:04—3:56—3:57—3:45 —— my anterior tib was still a little sore when i started but that felt better as I went. The first round was feeling it out. Also did this on a track which really helped for pacing but also meant I didn’t have immediate access to the bike erg at the end so just did a longer backwards walk and walk….but also cut that short to go vote.
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Backwards walk 200m easy cooldown
+
Easy bike erg 200 cals, low damper, conversational
11/6/2024
A – Squat clean x 1 rep every 20 sec x 6 @ 185-195lbs, rest 3 min x 3 sets
185—185—195
B – BB push press x 2/BB push jerk x 2, rest 2 min x 4 sets
*each rep has a 2 sec hold overhead
165—185—195—205
C1 – Dbl DB OH carry x 100ft, rest 30 sec
30—35—40–40
C2 – AMRAP (-2) belly to wall plate step ups, rest 2:30 x 4 sets
*stop when you start to overcompensate in midline or are needing to pause
8—8—-10—9 – I felt better with this as I went but it always threw me off and created a struggle when I had to switch the lead hand
D1 – Deficit ring pushups x 3-4 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec
D2 – Parallette pushups x 5-6 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec
D3 – Hand release pushups x 7-8, rest 30 sec
D4 – Cobra pushups x 8-10, rest 3 min x 3 sets (hips stay down, should burn triceps at lockout)
The rest in between made this much more delightful…..the parallete push uup was the only one I didn’t hit the high end of reps. It was a little achy on the shoulder but everything else felt really good
E1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec
12
E2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec
done
E3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets
done
11/7 – OFF