Wednesday – 7/17/2024 – Friday 7/19/224

7/17

A – Floating squat snatch doubles, rest 2 min x 6 sets, 

Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my shoulder went to internally rotate and I felt a slight pop….nothing major nothing painful just more scared the  absolute shit out of me. What flared up right away was tissue around the scap, the only thing I thought of immediately is we are starting to slowly improve some range of motion there and at that quick moment i struggled to find stability, just a thought

B – OHS triples, new set every 2:30 x 4

With everything that happened on the snatch work I wanted to try this more for security in knowing that nothing major was wrong, hit 165 for the first set, then 185, and I just felt unstable but no real pain. And then was able to do 165 for the last 2. I think the timing of not training on saturday might be a blessing, i’m not worried about it but i am aware.

+

EMOM x 3 for total cals

1 – 1 rope climb + AMRAP ski erg cals

2 – 2 rope climbs + AMRAP ski erg cals

3 – 3 rope climbs + AMRAP ski erg cals

rest 4 min x 2 full sets

*score = total ski cals

*any rope climb not accomplished will mean a 10 cal penalty to the final total

Couldn’t get to 15 foot rope today so did reps of 2-3-4 to 12 feet, definitely minimized the risk of not being able to complete all climbs, ski cal totals were 24 & 27 – had a couple of foot misses on the first set that took away ski time – much more efficient, 

7/18 – OFF

7/19

A – BB bench press drop set

4 tough reps, rest 30 sec

8 mod reps, rest 30 sec

12 light reps, rest 3 min x 3 sets

*rest breaks inside of a set are just to do a quick weight change

195/155/125

+

3 min window

21 row cals

AMRAP in remaining time

2 ring MU + 5 power snatches @ 75lbs

3 – had about 8 seconds for 1 RMU and just couldn’t create enough hip drive

(rest 3 min)

3 min window

21 row cals

AMRAP in remaining time

4 bar MU + 5 thrusters @ 105lbs

2+6 and my eye sight was really bad today because I did this set @ 115 which i felt comfortable with the bar but made it a bit spicier than i wanted

(rest 3 min)

3 pounds min window

21 row cals

AMRAP in remaining time

6 chest to bar pullups + 5 back squats @ 135lbs

*take bar from floor here

2+4 – chest to bar was the only movement in todays work that i could feel any shoulder discomfort

Posted in Games Prep | Comments Off on Wednesday – 7/17/2024 – Friday 7/19/224

Tuesday 7/16/2024

7/16/2024

Freestanding HS holds – new attempt every 60 sec x 5-6 to try to establish a good time (4×4 box)

10sec and did get some time under tension with some wall facing drills after. 

+

Every 90 sec x 24 sets (12 each)

Odd sets – 60 sec AMRAP row cals

Even sets – 60 sec AMRAP lateral burpees over erg

(same targets as last week, especially now that we have a feel for this setup and volume)

19–20–20–20–20–20–18–18–18–18–18–19 (228) – had a poor transition when my cals dropped to 18 as a i wanted a sip of water and the clock had no time for that. 

18–18–18–18–18–18–17–17–17–18–18–19 (214)

Posted in Games Prep | Comments Off on Tuesday 7/16/2024

Friday 7/12/24 – Monday 7/15/24

7/12

*rest between EMOMs as needed

I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and the week. 

EMOM x 5

3-4 ring MU for quality

4-4-4-3-4

+

EMOM x 5

6-7 strict HSPU

7-7-6-7-6

+

EMOM x 5

8-10 chest to bar pullups

10-10-10-8-10 – biceps felt a little stressed by this point, not sure if the ring work played a role but that was the main reason I pulled back in the 4th minute

+

EMOM x 5

10 dbl DB bench press @ 50-60lbs/hand

50-60-60-60-50

+

EMOM x 10 (5 each, alternating)

Odd – 15 GHD situps

Even – 5 wall walks

On the 3rd round it took me 48 seconds to do the ghdsu, so I rested a little bit and then continued. I was fine with the wall walks but ghd’s just smoked me

7/13

AMRAP 20 minutes

300m Row 

20 alt DB hang power snatch

50ft single arm OH walking lunges (25ft segments)

6+300+11 – not sure if I had done this as a single but the ghdsu from earlier felt like they played a role in my lay back on the row, which I felt like I just couldln’t hold really good power output there. But had I done the ghdsu on Friday the soreness possibly still would’ve been some carryover fatigue/sorenes. Snatch unbroken and lunges I stopped trying to to the 50ft unbroken when turning around but that transition definitely slowed down a lot.

7/14 – OFF

7/15

Thoracic prep (your choice from drills that have worked best)

+

Shoulder strength

Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top

Parallettes on boxes pike raise 3 sets of 3-4 reps – https://www.youtube.com/shorts/1Wk1ryma854?feature=share , press down HARD and try to elevated hips as high as you can

Straddle tripod to headstand with controlled toe touches 3 sets of 3-4 reps https://www.youtube.com/watch?v=sfaZ-vkbmaI

*for these, do them right up against a wall so that you have it there to catch you if you go too far forward 

Not as good today as last week as my abs were still so freaking sore and felt really hard to contract on the first 2 but the tripod work felt a little better and I did not fall over as much. 

+

A1 – 30 sec straight arm dead hang, rest 15 sec

A2 – 45 sec AMRAP strict pullups, rest 2:30 x 4 sets

(new set every 4 min)

17—17—15—13

+

3 sets upper body pressing burnout

6-7 parallette pushups

8-10 hand release pushups

10-12 cobra pushups

15-18 banded tricep pressdowns

rest 2 min bt sets

7/8/10/18 – I did go for the higher end on some of them but I’m not that brave on the cobra push up yet

Posted in Games Prep | Comments Off on Friday 7/12/24 – Monday 7/15/24

Monday – Wednesday 7/8/2024 – 7/10/2024

7/8

Thoracic prep (your choice from drills that have worked best)

+

Shoulder strength

Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top

Parallettes on boxes pike raise 3 sets of 3-4 reps – https://www.youtube.com/shorts/1Wk1ryma854?feature=share , press down HARD and try to elevated hips as high as you can

Straddle tripod to headstand with controlled toe touches 3 sets of 3-4 reps https://www.youtube.com/watch?v=sfaZ-vkbmaI

*for these, do them right up against a wall so that you have it there to catch you if you go too far forward 

These got really fun when I realized how much compression you have to create in order to make this happen. But of course with that level of tension I fatigued a little quicker 

This/these were fun. 

+

A1 – 20 sec straight arm dead hang, rest 20 sec

A2 – 40 sec AMRAP strict pullups, rest 2:40 x 4 sets

(new set every 4 min)

17—15—14—14

+

3 sets upper body pressing burnout

5-6 parallette pushups

6-8 hand release pushups

8-10 cobra pushups

12-15 banded tricep pressdowns

rest 2 min bt sets

I know this was going to be sneaky hard so I opted to go for the lower end range of reps and boy was I right, and of course what seems like the simplest move in the cobra had the deepest level of discomfort

7/9

Every 90 sec x 20 sets (10 each)

Odd sets – 60 sec AMRAP row cals 20–19–19–19–18–18–18–18–19–21

Even sets – 60 sec AMRAP lateral burpees over erg 18–17–17–17–17–16–17–17–18–21

(will be 30 sec rest bt sets, I’d LOVE to see consistent splits for first 6-8 of each then find a little push for the last few, so lets pace this well)

I think i paced this really good, but a hard pace that made it really hard to dig in even more on those last sets

7/10

A – Floating squat snatch triples, rest 3 min x 5 sets (all working sets above 135lbs)

145–/150—155—160—165

+

5 rounds for time

1 round of DT @ 135lbs

50 DU’s

*do this as 2 min working window, 1 min rest. use this setup to chase some urgency and turnover/transition speed. 

6:42 —well, if it could have gone wrong with the DU it did. I feel super confident I could’ve finished this in sub 6….my shoe came untied in the 2nd interval and I powered through that set of dubz but I was going to lose a lot of time so i tied it when i got back to the barbell. Then on the next round of dubz my rope broke, this was near the end of the 2 min so i didn’t lose a ton of time but i did lose some.

Posted in Games Prep | Comments Off on Monday – Wednesday 7/8/2024 – 7/10/2024

Due 7/7/2024

Day 1

Thoracic series, 4x through, rest as needed

Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction

Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 )

Active arch body hold from GHD x 15-20 sec (create a STRONG position here by thinking about lifting hips off pads through tension https://www.youtube.com/watch?v=4XrFN0-yIfk )

Belly to wall HS hold with 3-4 slow hip flexion/extensions to force thoracic extension (reminder to grab me for this so we can work through it)

+

Overhead activation work, 4x through, rest as needed

Upper back extensions from spanish squat iso hold at 45 degree angle with 5-6 reps ( https://youtube.com/shorts/cka9584UEXI

Full squat hold with alternating Y’s holding light change plates or DB’s x 5/side

Kneeling CO sym banded snow angels x 5 slow reps (ribs down!)

between sets, do some light foam rolling and rotational work on upper back

+

A – Bench press – 5 reps @ 155, 5 reps @ 175, AMRAP (-1) @ 195lbs. rest 3 min bt sets

9 reps on the amrap

B – BB bench press – 5 sets of 8 @ 125lbs, rest 2 min

done

C1 – Straight arm lat pulldown from standing x 6-8, rest 1 min

Actual lat pulldown machine

C2 – Dbl DB 6-way raise x 5 reps, rest 1 min

10

C3 – Strict rope pullups x 6 (3/top hand), rest 1 min x 4 sets

done

Day 2

Every 3 min x 4-5 sets

14 cal row

14 bar facing burpees

1:21—1:20—1:18—1:18—1:20

+

Rest 10 min while you accumulate 100 sec of face up GHD plank hold

done

+

Every 3 min x 4-5 sets

14 cal row

14 bar facing burpees

1:18—1:20—1:21—1:30—1:40 probably should’ve called it after the 4th set but I wanted to get in one more

Day 3

Power snatch x 1/Hang Power snatch x 1/OHS x 1, rest 30 sec

Squat snatch x 1/Hang squat snatch x 1/OHS x 2, rest 3 min x 5 sets

165 across

+

Strict press – 8,8,5,5,2,12. rest 3 min

*heavier with each set down to the 2, then take some load off and grind for a hard set of 12

105—115—120—130—152—110

+ (rest as needed)

EMOM 12 min:

1- 12 CTB Pull-ups 

2- 10 OHS @ 95lbs

3- 50′ HSW 

4- 5 shuttle runs (1 rep = 25′ down and back) 

Only first set was UB on hs walk – felt the over arching but just don’t have the fatigue based exposure

+ (rest as needed)

EMOM 12 min:

1 – 12 box jump overs @ 24in

2- 50ft dbl DB walking lunge @ 50lbs/hand

3- 12 kipping HSPU

4- 5 bar MU

Felt really good here

+ (rest as needed)

Single leg GHD hip extensions x 5-7/side into 5-7 full ROM GHD raises, rest as needed x 4 sets

done

+

Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets

*Reverse/forward/lateral/crossunder

Day 4

5-6 min easy bike erg

+

2 sets, second a little faster than first

20 sec echo bike, rest 40

20 sec row, rest 40 

20 sec ski, rest 40

+

EMOM x 40 (10 rounds)

1 – AMRAP 60 sec echo bike cals

2 – AMRAP 60 sec row cals

3 – AMRAP 60 sec ski cals

4 – Rest

*Full Mikko’s triangle. You should have a good target by now on which machine is the limiter, and at what number you can try to shoot for across. 

Wasn’t quite sure what to shoot for here, keep the limiter more sustainable and push the others, stay hard RPE but fairly consistent across the 4 rounds – so i just kind of went for it

Echo – 18—18—18—18—17—17—18—15—18

Row – 17—19—19—17—18—18—18—18—19—17

Ski – 19—17—17—16—16—17—16—16—16

+

200m backwards walk cooldown

Posted in Games Prep | Comments Off on Due 7/7/2024

Done June 6/29/24

Day 1

100 cal echo, progressive intensity, faster every 30 cals, open it up last 10

8:01

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath cycles with head on ground. rest as needed x 3 sets

+

Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 7 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets

+

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 10 alternating reps, rest as needed x 3 sets

+

Piked HS walk 180 degrees + 8 piked HSPU with hips above hands (2 breaths/rep) + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets

+

Elevated band pull aparts with distraction x 6-8 (keep rib cage down and lats active – https://www.instagram.com/p/BVnGBP3nyrg/ )

Landmine pivot press x 6/side, finish rep with protraction/elevation ( https://www.instagram.com/p/BScV0ixDJCg/ ), rest as needed x 4 sets

+

100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup

7:29

Day 2

Every 3 min x 4-5 sets

13 cal row

13 bar facing burpees

1:12–1:11–1:09—1:13—1:11 – from 2 weeks ago as the 13/13….

1:16—1:14-–1:08-–1:08—1:08 – from today with the 14/14 progression

+

Rest 10 min while you accumulate 90 sec of face up GHD plank hold

done

+

Every 3 min x 4-5 sets

13 cal row

13 bar facing burpees

1:12—1:13—1:16—1:18

1:12—1:11—1:16—1:17

Day 3

Power snatch x 1/Hang Power snatch x 1, rest 30 sec

Squat snatch x 1/Hang squat snatch x 1, rest 3 min x 5 sets

135-155-165×2

+

Strict press – 6,6,4,4,2,10. rest 3 min

*heavier with each set down to the 2, then take some load off and grind for a hard set of 10

110-120-125-135-150-115

+ (rest as needed)

5 rounds, new round every 2:30 min

12 chest to bar pullups

8 dbl DB box step overs @ 50lbs/hand

12 dbl DB push press @ 50lbs/hand

1:10—1:06—1:22—1:09—1:18 – took an extra minute of rest after the 3rd. The biggest limiter was my triceps feeling smoked from the burpee yesterday. Felt it was so much fatiguing work to grind through those 12 UB. Broke up the step overs a few times to see if it helped my cycle efficiency on PP

+ (rest as needed)

Single leg GHD hip extensions x 4-6/side into 4-6 full ROM GHD raises, rest as needed x 4 sets

done

+

Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets

*Reverse/forward/lateral/crossunder

Day 4

5-6 min easy bike erg

+

2 sets, second a little faster than first

20 sec echo bike, rest 40

20 sec row, rest 40 

20 sec ski, rest 40

+

EMOM x 40 (10 rounds)

1 – AMRAP 50 sec echo bike cals

2 – AMRAP 50 sec row cals

3 – AMRAP 50 sec ski cals

4 – Rest

*target – same paces as last week, more work less rest

I did do this last week but I went ahead and ran it back as i did last week – i hit 14’s – much easier to hit the targets this week but the row felt like it was a higher RPE

+

200m backwards walk cooldown

Posted in Games Prep | Comments Off on Done June 6/29/24

Due June 16

100 cal echo, progressive intensity, faster every 30 cals, open it up last 10

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 3 sets

done

+

Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets

Are the knees supported or off the ground here…i did a little of both

+

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 8 alternating reps, rest as needed x 3 sets

I used to love these and this is also a good indicator of my shoulder health. I still feel a little weakness in my left shoulder when getting into hip extension

+

Piked HS walk 180 degrees + 6 piked HSPU with hips above hands (2 breaths/rep) + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets

Might be the hardest piked hspu I’ve ever done, not bad but the 2 breaths/rep is a game changer.

+

Elevated band pull aparts with distraction x 6-8 (keep rib cage down and lats active – https://www.instagram.com/p/BVnGBP3nyrg/ )

Landmine pivot press x 6/side, finish rep with protraction/elevation ( https://www.instagram.com/p/BScV0ixDJCg/ ), rest as needed x 3 sets

+50 on bar

+

100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup

I completely forgot to mark my echo times but the first set was around 7:20 and the second one was sub 7, i think in the 6:30-6:45 range

Every 3 min x 10 alternating sets

Odd sets – Row 12 cals + 12 bar facing burpees

Even sets – Echo 10 cals + 15 wallballs

1:05–1:01–1:00–:58–:56

:53–:53–:50–:50–:51

+

Every 2 min x 10 alternating sets

odd sets – heavy 50ft prowler push

Even sets – heavy 50ft back rack yoke carry

Had to do a make shift yoke with loaded and banded kb’s

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (build in loading from last week)

155–160–165×3

B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

40

B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 sets

On the 4th set, it was either a major fight to maintain the false of actually get c2b by the 4th and 5th reps

C1 – Bottom of ring dip support hold 20-24 sec, rest 30 sec

24 much much stronger positions this week

C2 – DB arc rows x 8-10/side, rest 90 sec x 5 sets

30

D1 – Single leg standing side to side KB pass x 6/direction

D2 – Banded frog pumps x 20

D3 – Banded hip thrusts x 20, rest as needed x 3 sets

Made up on saturday

5-6 min easy bike erg

+

2 sets, second a little faster than first

20 sec echo bike, rest 40

20 sec row, rest 40 

20 sec ski, rest 40

+

EMOM x 40 (10 rounds)

1 – AMRAP 45 sec echo bike cals

2 – AMRAP 45 sec row cals

3 – AMRAP 45 sec ski cals

4 – Rest

*target – same paces as last week, more work less rest

Paces were the same as I could remember, last week hit 13 cals in that window this week 14…..it was by round 8 that got really grindy on ski, row i knew I was going to hit bike also was solid as a strong start, but ski I hit every time but with half seconds to spare

+

200m backwards walk cooldown

Done

Saturday

Not a good day, i don’t know if I went into the gym dehydrated or the lack of airflow in the gym today increased my body temp and i couldn’t cool down. When i got into my conditioning i felt weak and out of shape, i think weather/temperature had more to do with it than anything but it was very humbling. 

Posted in Games Prep | Comments Off on Due June 16

Due June 9, 2024

Day 1

3 sets

3 min row @ 2:00/500m pace, directly into

Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation

I forgot how tough this can be, this by far was the toughest one and made me feel like i was going to panic a few times – hardest to control inhale after the exhale

+

3 sets

3 min bike @ 300 watts, directly into

Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle

Keep the hips tucked and feet up was the hardest part but this position felt like it opened me up temporarily and just want to be able to have that positions sustainable position

+

3 sets

3 min row @ 2:00/500m pace, directly into

Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.

My hands were pretty sensitive so this was hard today

Day 2

For time @ 85%

30-20-10

Row cals

Toes to bar

HR pushups

(rest 10 min)

For time @ 85%

30-20-10

Bike cals

Wallballs (20 to 10)

Russian swings @ 24kg

Forgot to log times but first one was around 9:33 and second one was 9:56 i think – i know they were both sub 10 but right around that marker

Day 3

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

I used to love these

+

Piked HS walk 180 degrees + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets

done

+

A – BB OHS @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)

105×2-125×3 – felt good and nice to have some weight in my hands but dang it was tough on that tempo, overhead felt amazing though

B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30

B2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

3 with false was solid but started losing going into 4

C1 – Bottom of ring dip support hold 18 sec, rest 30 sec

18 seconds was just right today

C2 – DB arc rows x 6/side, rest 90 sec x 5 sets

Finding right weight and pattern was half the challenge

D1 – Single leg standing side to side KB pass x 4/direction

D2 – Banded frog pumps x 10

D3 – Banded hip thrusts x 10, rest as needed x 3 sets

Skipped – unable to balance on ankle and felt uncomfortable to get into frog pump position

Day 4

EMOM x 10

Odd min – 3-4 ring MU

Even min – 3-4 front squats @ 30X1 tempo

+

AMRAP 14 min

4 bar MU

25 DUs

8 1-arm DB hang snatch @ 50lbs (4/side)

25 Du’s

16 toe to bar

25 DU’s

skipped

Day 1

4 sets

3 min row @ 2:00/500m pace, directly into

Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation

Much better on all today but 4 sets was so much harder – did all work outside and this too drained my energy

+

4 sets

3 min bike @ 300 watts, directly into

Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle

+

4 sets

3 min row @ 2:00/500m pace, directly into

Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.

Day 2

Every 3 min x 6

Row 12 cals

12 bar facing burpees

1:06—1:04—1:03—1:00—:59—:56

(rest 10 min)

Every 3 min x 6

Echo 10 cals

15 wallballs (20 to 10)

:59—:57—:56—:58—:55—:51

It felt so good to get after it and have some intensity today – that was fun

Day 3

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

Piked HS walk 180 degrees + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets

+

A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (mod loading, tempo/positional focus)

125×2—-145×3 – a little uncomfortable on the ankle but manageable think it was more holding that tempo 

B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30

B2 – False grip elevator pullups x 4 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

C1 – Bottom of ring dip support hold 20 sec, rest 30 sec

C2 – DB arc rows x 8/side, rest 90 sec x 5 sets

20

D1 – Single leg standing side to side KB pass x 5/direction

D2 – Banded frog pumps x 15

D3 – Banded hip thrusts x 15, rest as needed x 3 sets

Same – ankle still not ready for these positions

Day 4

5-6 min easy bike erg

No bike erg today

+

2 sets, second a little faster than first

20 sec echo bike, rest 40

20 sec row, rest 40

20 sec ski, rest 40

Did 3 sets as i needed a little extra umph to get going

+

EMOM x 40 (10 rounds)

1 – AMRAP 40 sec echo bike cals

2 – AMRAP 40 sec row cals

3 – AMRAP 40 sec ski cals

4 – Rest

*target – same cal number for all machines for all sets. figure out which machine will be the limiter, what you can/want to do for that one in the 40 sec, then start there.

If i had reset the echo everytime that might have been the limiter but with that factor out of the way it was the ski – target was 13 cals – that was a bigger challenge than i thought it was going to be but after half way i zoned out, dialed in even more and it got tough but was able to fight through. Definitely didn’t feel like an aerobic limitation. 

+

200m backwards walk cooldown

done

Posted in Games Prep | Comments Off on Due June 9, 2024

Monday 4/29 – Saturday 5/4/2024

4/29

A. Snatch: 3,3,3,2,2,2; rest 2-3 min b/t sets – 80-84% for triples; 86% for doubles – quick reset b/t reps 

175&185

B. Back Squat: Build to an 8RM for the day; Max of 3 sec b/t reps

275 this was my goal hope and target and not sure there was 5 more pounds in the tank by the last rep but pretty happy with that

+

EMOM x 9

Min 1: 4 1-arm alternating DB Squat Snatch – build to a heavy DB (70-80-90)

Min 2: 4 1-arm DB OHS/side – building to a heavy DB (65-70-80)

Min 3: 4/side 1-arm DB shoulder to overhead – building to a heavy DB (65-50-50) – this was still a little painful in the rack position coming off the shoulder so actually backed off

3 Sets: 

3 min AMRAP: 

5 Bar Facing Burpee

5 power snatch 135lbs

5 Front Squats @ 135lbs

rest 1 min bt sets

3+6 — 3+3 — 3 – this was nasty and gnarly

+

2 sets for quality:

14 Patrick Step Ups/side

Side Plank Clamshell Iso Hold/side: 30 sec hold; 60 sec rest b/t every 20 seconds

Rest as needed b/t each

done

+

1 set

5min Row @ 20 strokes/min, pace around 2:05-2:10/500m

5min Backward walk (light sled drag if possible) 

5min Box Breathing (4 in / 4 hold / 4 out / 4 hold)

Done – the perfect end to the training day

4/30

A. Split Jerk: 3,2,1,3,2,1; Rest 2 min b/t sets – Blocks allowed this week, 75,80,85%; 77,82,87% 1RM SJ

205-225-235-215-230-245

B. Push Press: 4,4,4,4; Rest 2 min b/t sets – Building sets, brief pause/reset ok, final set heaviest

135-155-175-195 – only the set at 195 was a grind and wasn’t painful – or the pain was low on the scale

+

2 sets:

C1. DB Bench Press @ 2110: 8-10 reps – close to failure each set but stick to tempo – One head touches chest at bottom, one head touches together at top

Rest 20 sec

60

C2. Strict HSPUs; 20 for time (1min cap) 

Rest 2 min

15 (10ub and then hit the wall 2/2/1) ——12

+

For time (16 min cap)

50 Crossover Singles 

40 Dual DB Hang Power Clean (50/35lbs)

60 Crossover Singles 

50 OHS 115/80

80 Crossover Singles 

60 TTB

So……it wasn’t until after the end of this and later in the day that I found out the proper counting of crossovers. I have only been counting when I crossover in the front, since I didn’t do quarters last year I never went through the rule book, so all this time i have thought i absolutely suck at crossovers and have been doing double the work. Needless to say i was pissed after this workout becuase once again my person was that i suck at Xover and then I was pissed b/c of learning that i have been doing double the work for a year now….i got 10 TTB in the 16 minutes

+

E1. V-ups; 15 reps x2; rest 60-90 sec

E2. Tall Plank Alternating Toe Touch; 20 reps (10/side) x2; rest 60-90 sec

E3. Leg Scissors w/mini band; 12-16 alternating x 2; rest 60-90 sec

done

5/1

A. Power Clean/push jerk x 3 reps – AFAP @ 80% 1RM PC, rest 90 sec x 3 sets

205

+

EMOM x4

30 DU’s + 4 power snatches @ 155lbs

i wanted to see what was going to happen and did the first 2 sets as tng snatch and that might not have been the best strategy but thank goodness it was only 4 sets or else I would’ve died

+

3 rounds

50′ HSW

18-15-12 KB Deadlifts @ 70lbs/hand

6-5-4 Bar muscle ups

rest 6min

3 rounds

11 chest to bar pullups 

50′ FRWL @ 115lbs 

25 Cal C2 Bike

At this point i don’t remember my times but the first part was around 6-8 minutes and the second part was right at 10 and also had to use echo for the bike

5/2 – OFF

5/3 (rope climbs here)

4 rounds (18 min cap)

10 Shuttle Runs 

21 Wall Balls @ 20lbs 

14 GHD situps

7 Ring Muscle ups 

17:53 – longer transitions due to logistics but this was fun and really pushed it. Pace was high until last round when the ghdsu starting taking a toll. 

+

2 sets:

10 DBL DB Snatch @ 50lbs 

5 Rope Climbs 

100ft HSW for Time 

Rest as needed

This was choppy as i was still a little smoked from the first part, but rope climbs went well and hs walks was not so much

+

3 sets for elbow/wrist care:

Supinated Grip RDL @ 2020: 8-10 reps – light/moderate load

Pseudo Planche Push-Ups on Parallettes @ 2020: 8-10 reps

Banded Wrist Supinations/Pronations: 8-10 reps/side

done

+

20min Easy Bike – Nasal Breathing only 

5/4

A. Clean/Jerk: 6 Tech singles for the day – 2 @ 80%+; 2 @ 84%; 2 @ 86-90%; rest as needed

225-240-245

B1. Front Squat: 3,3,3 – 80-85%; Rest 60 sec

255-275×2

B2. Strict Press: 5,5,5 – 77-82%; Rest 3-4 min

95 strict press is the only movement that appears to create any level of discomfort on the shoulder…..any dynamic movement has created no pain just that initial press

+

Pistol Tech Work: 

25′ Duck Walk 

rest as needed 

6 Single Leg Deck Squats/leg 

rest as needed 

12-20 Banded Pistol Squats (set band at bottom of squat so you sit into band for assistance) 

rest as needed x 1-2 sets 

done

+

2 sets

15 Cal Ski Erg

15 Box Jump Overs (Step down) 

1min AMRAP Strict HSPUs 

16-15

Rest 3 min

15 Cal Ski Erg

100 Double Unders 

1min AMRAP Ring Dips (ensure your shoulders and pecs are WARM here)

17-21

Rest as needed to full recovery

+

Cool down @ easy effort

7 min walk

7 min row

7 min bike

5/5 – OFF

Posted in Games Prep | Comments Off on Monday 4/29 – Saturday 5/4/2024

Wednesday 4/10/2024

4/10

A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets

*mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom

50 across – thought about going a little more but the concentric tempo made me question if I would be successful, left tricep felt like a slight limitation 

B1 – 1-arm DB tripod row x 8/side, rest 45 sec ( https://www.youtube.com/watch?v=yoJyyK5vcyM )

60 across – could’ve pushed the weight a little more but felt super controlled

B2 – Light dbl DB 6-way raises x 4 ‘reps) , rest 90 sec x 4 sets ( https://www.youtube.com/watch?v=SGkL_3Jy9YQ )

10’s

+

3-4 sets

Ski erg 10-12 cals @ 1100 cal/hr, into

6 wall facing strict HSPU

rest 1 min

50 DU’s, into

6 butt to wall strict HSPU

rest 3 min bt sets

3 sets – all sub 2 – was going to do a 4th but on the 3rd set I didn’t want to get over exerted with the shoulder as it got really grindy and was afraid I was going to have to do 5 & 1 on wall facing on that last set for me

+

Every 5 min x 4 sets

Row 50 cals @ strong effort

2:29-2:30-2:32-2:29

Posted in Games Prep | Comments Off on Wednesday 4/10/2024