11/8/2024
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
+
AMRAP 40 min @ 65-70% effort
Run 600m @ easy effort
10 1-arm alternating TGU @ 40lbs
Bike erg 1200m @ easy effort
20 box step overs holding single 24kg KB (anyhow)
Run 600m @ easy effort
30 DU’s + 30 single unders + 30 speed steps
Bike 1200m @ easy effort
20 goblet squats @ 24kg KB
2 full rounds, was much closer to the goal effort today
11/9
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
Row was a much wider range than the paces, rarely under but jumped back and forth through high and low. Ski was very consistent. Had to echo and damn sure wish i had access to bike erg today.
+
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)
done
11/10 – OFF
11/11
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 above knee, rest 90 sec bt reps
3-4 reps from knee, rest 90 sec bt reps
3-4 reps from below knee, rest 90 sec bt reps
135—-145—-155—165
C – Floating Squat snatch – 5 singles building to strong weight for the day
165—170—175—180—185xx – barbell felt really heavy today – just didn’t have enough speed on the 185 attempts
D – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to something heavier than last week
195—215—225 – with as heavy as barbell felt on snatch didn’t push the jerk like i wanted to
E – Autoregulated Front squats – 1 rep @ 205lbs, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec…continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets
6—6 – really wanted more but just wasn’t feeling spicy today
E1 – Glute ham raises x 6-8 + GHD hip extensions x 8-10, rest 1 min
E2 – Sidelying GHD sorenson hold x 20 sec/side, rest 2 min x 4 sets
Had to split these up, comfortable set up for both was different so just split them
11/12
TTT Run Warm-up – https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4
+
Run 400m progressive intensity, faster every 100m to end around 4:30 min/1k pace, rest walk 2 min x 3
done
+
Run 1000m @ progressive intensity, faster every 300m, new set every 8 min x 5
4:28—4:30—4:44—4:39—4:55 (calf cramped up around the 400m mark and almost pulled up to walk and finish)
+
Backwards walk 200m easy cooldown
done
+
Easy bike erg 200 cals, low damper, conversational
Did 100 when i got back to the gym
11/13/2024
A – Squat clean x 1 rep every 20 sec x 6 @ 195-205lbs, rest 3 min x 3 sets
205
B – BB push press x 1/BB push jerk x 4, rest 2 min x 4 sets
*each rep has a 2 sec hold overhead
185—195—200—205
C1 – Dbl DB OH carry x 100ft, rest 30 sec (stay at 35-40lbs)
stayed at 35 and that was so much nicer
C2 – AMRAP (-1) 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
12—11—10—11
D1 – Deficit ring pushups x 4-5 (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 8-10, rest 30 sec
D4 – Cobra pushups x 10-12, rest 3 min x 3 sets (hips stay down, should burn triceps at lockout)
done
E1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec
E2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec
E3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets
done