4/15
Gait prep
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Easy 3-4 min jog
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Additional mobility as needed
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Run 1000, rest 2 min
5:15 — 5:18 — 5:12
Run 750, rest 1:30
3:46 — 3:45 — 3:47
Run 500, rest 5 min x 3 sets
2:15 — 2:15 — 2:05
(6750 for the day)
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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
4/16
A. 1 strict press with 10 sec hold overhead + Regular strict press x 5 reps, rest 3 min x 4 sets
95—100—105.
B1 – Front plank on low rings x 20 sec, rest 10 sec
B2 – AMRAP (-2) with continuous motion dbl DB bench @ 50/hand
Rest 3 min x 3 sets
22—19—15
C1 – Single DB OH tricep extensions x 28, rest 1 min
it’s a deep burn. I don’t know if you heard me couting. I did like a thousand
C2 – Light dbl DB 6-way raise x 5 reps, rest 1 min x 4 sets
done – 10’s
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Ski erg 2.25k @ low damper, high stroke rate. Keep it upper body focused
A lot of progressions I feel I get better at. Or at least mentally better at and this one not so much lol
4/18
A. Front Squat waveload: 6,4,2,6,4,2. rest 2-3 min
*have the first set of 2 be around 275, and second wave heavier than first
215—245—275—225—260—290 ( I did put on a belt for the last 290)
B. DB Goblet Squats – 3 sets of 21 @ 75-85lbs, rest 90 sec
*or 88 again if you want to be a badass
I am glad to know that all it takes to get a compliment like that from you is 3 pounds….but unfortunately today I did not get to be a bad ass, it was 80 or 90 and i went with 80
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3 sets, not for time
Dbl DB front rack squats x 10 + Dbl DB front rack 30ft walking lunges
50 across – really wish I had bumped up to 60’s on the last set
Strict toes to bar x 5 reps + kipping toes to bar x 10 reps
Kickstand stance RDL x 5/side into 10 reps bilateral RDL’s
Face up GHD plank hold x 15-20 sec + 8-10 GHD situps
Rest as needed between exercises
This was a fun progression
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C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 6 sets
Torque outside
4/19/2025
A – Split jerk – 1 rep every 30 sec x 12 from rack
*3 sec hold in split position each rep. lets start these pretty moderate around 155-175 and really work on the position, then can build more after 6 quality reps
155 x 4. 175 x 5, 195 x 3 and I really should’ve backed down because my 3 sec hold at 95 wasn’t as stable as the previous work
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For time
Run 400m
15 Bar Muscle Ups
9 power cleans @ 185lbs
into
Run 400m
10 Bar Muscle Ups
7 power cleans @ 205lbs
into
Run 400m
5 Bar Muscle Ups
5 power cleans @ 225lbs
16:07 – I wasn’t feeling 100% which I am a little upset about because I was really excited about the opportunity for this one. Bmu felt really good today, my intentions were smaller sets with short rest but I got aggressive. Barbell (and the temperature outside as I’m not acclimated to the heat yet, good excuse?) took a lot out of me. And absolutely shitty plate change transitions.
4/20 – OFF
4/21
3 sets, challenge loading on the muscle snatches by the end
2-3 below knee hang muscle snatch
2-3 above knee hang power snatch
2-3 high hang squat snatches (like a hip snatch almost)
2-3 heaving snatch balances (no foot transition, speed under with a little dip drive
75-95-115
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3 sets, adding moderate load to bar each set
2-3 below knee hang muscle cleans
2-3 above knee hang power cleans
2-3 high hang squat cleans
2-3 thruster/jerks (re-dip at top into a power position)
2 split jerks (1/front foot)
95—115—135
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A1 – Mini band psoas march from standing with hands on wall x 16 alternating steps ( https://www.youtube.com/watch?v=EK2uY7lpLH4 ), rest 45 sec
A2 – Mini band quadruped kickbacks x 16 alternating reps ( https://www.youtube.com/watch?v=k4gx9OdPeAQ ), rest 45 sec
A3 – Copenhagen planks x 10-15 sec/side ( https://www.youtube.com/watch?v=obtdLUWZi-Y ), rest 45 sec
A4 – Straight arm star plank x 10-15 sec/side ( https://www.youtube.com/watch?v=UJKa-cg_RcQ ), rest 45 sec x 4 sets
done
B1 – Banded hip thrusts from bench x 15, pause at top, ( https://www.youtube.com/watch?v=tDjLioFlye8 ), rest 1 min
B2 – Flutter kicks from parallettes x 12-14 into parallette L-sit ALAP, rest 2 min x 3 sets
12—-10—7