11/22
A – Power clean x 1/Hang Power clean x 3, rest 3 min x 4 sets
205-215-225×2
B – Front squat 3 sets of 6, rest 3 min
205 – right knee was a little achy, just feels like some patella inflammation – so I didn’t push the front squat too hard
C – Clean slow pulls x 3, rest 3 min x 3
225
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For time, high effort
50 back squats @ 95lbs
50 AB cals
50 burpees over bar
50 AB cals
13:27 – I’m sure there is no reason to break up the back squat just because of the time to get the bar back into the back rack will just add too much transition time, but I wondered as I got on the bike the first time would I have been able to generate a little more power. BFB – tried to go a really quick pace and took a break at a few check in points. Back end bike, my arms were actually tired but my legs and heart were fine to push, but my arms were ZERO help for the first 30sec or so. Got to roughly 17 calories left and that’s when I decided to kick and grind to the end.
11/23
tttTD (partner week!)
Partnered with a really high level, borderline sanctional athlete so it got me to push a little harder and a little less rest than I might have gotten otherwise. C2b were solid through 3 rounds, got a little clunky and choppy in the 4th round but still powered through them.
11/24 – OFF
11/25
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
teacup rotations felt really good today, no pain. great progress
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A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
215 across
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets
Done
B1 – GHD situps x 3131 tempo x 6-8, rest 1 min
done – slow tempo on ghd – yuck – they will be sore tomorrow
B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 4
done
C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec
185 across – felt a little light but the quality of eccentric and explosive intent felt great
C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets
done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Didn’t have the light bands with me for some of the movements so I did band pull apart series instead
11/26
Every 6 min x 3, consistency
AB 60 cals
4:07 – 4:05 – 4:10 – legs were still pretty tired from Saturday
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Every 6 min x 3, consistency
Row 1000m
3:48.6 – 3:47.8 – 3:47.3 – mentally started to game this in the beginning but then got out of that mindset and just tried to settle into a good effort and didn’t look at the monitor
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Ido portal squat routine in full
Really needed this today, my hips have been feeling tight. Which one do you personally like better, squat routine clinic or squat routine 2.0?
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Sliding lunge series x 3/direction/leg x 3 sets
With sliders and felt great today