Saturday 3/29/2025 – Wednesday 4/2/2025

3/29

Amended Holleyman – 

Whats crazy or i guess and indication of what is going on is, a jog is not uncomfortable but the power clean didn’t feel great, but also didn’t have the optimal warm up as go time was early am

Hamstring prehab/desensitization, 2-3 sets resting as needed

A1 – Tempo box squats @ 5511 tempo x 5 reps

*kind of wide stance, at parallel or just above. let hamstring go under a little length but not too much that it is sharp pain

A2 – Kickstand stance single leg RDL with light dbl DB’s in hands x 5-6/side, load hip well

A3 – Hamstring eccentric curls on a 5 count x 6-8 reps

got this work in a few times this week

+

Row 5 min with monitor on force curve, stroke rate @ 20-22, LIGHT

+

Row 1000m @ 1:50-1:53/500m, rest 4 min

Row 250m @ 1:45-1:48, rest 2 min

Row 250m @ 1:45-1:48, rest 2 min

Row 250m @ 1:45-1:48, rest 6-8 min x 2 full sets

3/30 – OFF

3/31

3 sets

5-6 empty BB high hang muscle snatch

5-6 empty BB low hang muscle snatch

5-6 empty BB BTN snatch grip push press

5-6 empty BB OHS @ 3221 tempo

This felt great

+

3 sets

5-6 empty BB hang muscle clean

5-6 empty BB strict press

5-6 empty BB hang power clean

5-6 empty BB push press

5-6 empty BB zombie squat @ 3111 tempo

4-6 empty BB split jerk, alternate from foot each rep

Same but a much harder complex and fatiguing on the shoulders

+

Feet elevated back bridge hold x 20 sec, new set every 90-120 sec x 4, work on finding some range here through upper back ALONG with hip extension

This is really really going to help and I am super excited for progressing on this as I feel I found the perfect feet elevated height that allows me to get in the position that will challenge and develop those positions and the strength in that overhead stability and mobility – i will say first set was really hard for 20 sec but then I got in the groove

+

Back bridge from GHD iso hold x 30 sec, new set ever 90-120 sec x 4. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

Same and just as excited for this

+

Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 4 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

Kept hands at side and loaded up with 25

4/1

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Bike 800m @ 20k effort

rest 45 sec x 14

*very sustainable and repeatable

Might have been a bit more aggressive than what a 20K would be but I truly feel i could have kept that pace for at least 7-10 more sets. Average pace was 1:47.3 – after 7 intervals I felt I could push a little harder and found that groove. 

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE

done

4/2

A. Double paused strict press – 1 rep every 45 sec x 4, rest 2 min x 4 sets

115—115—117—119

*pause at forehead height on the way up, AND on the way down

B. Dbl DB Bench Press – 4×10 @ moderate weight

Rest 90-120 seconds between sets

60 across

+

4 sets:

Strict Weighted Pull-Ups x 4 reps with 1-2 sec pause at dead hang between reps

50–55–60–60

Dumbbell Lateral Raises: 10-12 reps

15

Banded Pull-Aparts: 20 reps

Rest as needed between exercises

+

C1 – Single DB OH tricep extensions x 18-21, rest 1 min

21 @ 20

C2 – Dbl DB reverse flys from incline bench x 10-12, rest 1 min x 3 sets

12 @ 15

+

Ski erg 2k @ low damper, high stroke rate. Keep it upper body focused

8:29.7 – 2:07.4 —- 37 spm avg – this was not cool at all and will not go down as one of the more annoying uncomfortable pieces

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