4/11
A. Front Squat: 3×3 and 3×2, rest 3 min
245—255—260—265—275—275
B. DB Goblet Squats – 3 sets of 18 @ 75-85lbs, rest 90 sec
Die to some cleaning and maintenance at my regular Friday gym location I had to do this at the 88 lb kb, fml
+
3 sets:
BB Back Rack split squats x 10/side, mod load
135
Strict toes to bar x 10 reps with slow negative
Kickstand stance RDL x 10/side, mod load
40
Face up GHD plank hold x 30-35 sec
Rest as needed between exercises
+
C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 6 sets
4/12
“#tttTD283
“Stay Stubborn”
60 sec Max Cal Row
24
Rest 30 sec
Max UNBROKEN Toes to Bar
26
Rest until 3 min mark
+
60 sec Max Cal Row
22
Rest 30 sec
Max UNBROKEN KB Swing – 53lb
30 – without a doubt could have gotten more here. But I felt some grip fatigue and was afraid that it would have a major carry over going into the next TTB set so I just wanted to hit 30….also I still have ptsd from this standard
Rest until 6 min mark
+
60 sec Max Cal Row
20
Rest 30 sec
Max UNBROKEN Toes to Bar
20
Rest until 9 min mark
+
60 sec Max Cal Row
19
Rest 30 sec
Max UNBROKEN Wallball – 20lbs to 10ft
40 – really mad here as I wanted to go all the way to the time cap but I missed a rep and then i lost the ball forward and had to call it on the set
*12 min cap
*Score is total calories + unbroken reps combined.
*The wallball must be completed in a continuous motion. If you miss the target you may continue, but if you drop the ball or pause at any point your set is done.
*KB Swing Standard -At the top of the swing: The kettlebell fully inverts (bell over the handle) and is centered over the feet with the hips/knees fully extended and the arms straight. At the bottom of the swing the bell passes behind the heels.
*The KB cannot rest in the hang or overhead at any point. You must continue to swing in a continuous motion.
*Rollover calories are counted.
I really wish I had thought about a plan and strategy a little more than right before I started. I knew the first row needed to be my highest so that was about the only real strategy i put into this today. I did have more of a goal when it came to the TTB, and that was based a little on my tought of my capacity and since we had nursed the shoulder back I knew high volume isn’t currently in my wheelhouse, so no real strategy there just see what happens.
4/13 – OFF
4/14
3 sets, adding moderate load to bar each set
2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL)
3-4 above knee hang power snatch
2-3 pressing snatch balances (no foot transition, no momentum, press under bar without elevating it)
3-4 above knee hang squat snatches
75—95—115
+
3 sets, adding moderate load to bar each set
2-3 clean grip floating deadlifts (no floor touch at bottom)
3-4 above knee power cleans
2-3 tall clean pull unders with a pause in bottom, no bounce out
2 push presses + 2 push jerks + 2 split jerks (alternating front foot on these)
95-105-115
+
Feet elevated back bridge hold x 30 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension
Felt better than last week
+
Back bridge from GHD iso hold x 40 sec, new set ever 90-120 sec x 4-5. 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
I think i found the perfect set up on the ghd that really allowed me to press through the elevated platform
+
Face up GHD sorenson hold at parallel – 35 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)
Loaded face down sorenson hold at parallel – 35 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)
done