Day 80 11/29/19

Day score 7: Feel pretty weird but that’s due to my Thanksgiving Day eats probably. Ended up feeling really good in training actually.

11/29

3 squat snatch @ 75% + 10# x4, rest 3 min

*not TNG but re-set quickly

175 – these felt really good today

3 squat cleans @ 70%+ 10# x4, rest 3 min

*not TNG but re-set quickly

215 – also felt good but wish I was a little more explosive out of the hole at this weight

A1. 12 2-DB bench press x3, rest 60 sec

55# – these were like an RPE 6 but the next jump is 75…

A2. 35-50 sec wall-facing HS hold x3, rest 60 sec

B1. 50ft OH yoke carry x3, rest 60 sec

*add load by feel

B2. AMRAP-2 pike HSPU (toes on box) to 1″ deficit x3, rest 60 sec

3 sets: @ 70% effort on cyclical- push bigger sets on gymnastics

3 min ski

8 BMU

3 min ski

20 K.HSPU

*1 min rest

2 sets @ same effort/ focus on gymnastics

3 min Bike

15 CTB

3 min Bike

2 min accumulating DUs

All in all these took about an hour.

Muscle ups felt good, never more than two sets. Mainly came down to how well I grabbed onto the rig.

Hspu were clunky but still was able to move through them.

Dubs were actuallly alright once I warmed up a bit.

My polar kept getting pulled on the rig so I took it off but here’s what I recorded (about one and a half set):

Day 79 11/27/19

Day score 8: Feeling more rested. A little soreness but nothing crazy.

11/27

3 FS @ 32X1 x5, rest 2 min

*@ 85% of heavy 3

225# – tempo felt great

A1. 12 2-DB RDLs x3, rest 60 sec

100#

A2. 8 2-DB RFE split squats ea x3, rest 60 sec

50#

B1. 12 cyclist squats x3, rest as needed

185

*https://youtu.be/zkObM9FdtJ4

B2. 6 kneeling isometric hip flexor w/ knee extension ea. x3, rest as needed

*https://youtu.be/Tl3yLlPmkaw

200m Assault runner x12, Rest 1:1

*strong but sustianable effort

Again right around :48-:53s rounds.

4 rounds:

*cyclical @ 70-75% effort.

500m row

1 legless rope climb from seated

*strict- climb up and down with control. Only go as far up as you know you can control down

500m ski

100ft sandbag bearhug carry @ 150#

500m row

2 rope climbs w/ legs

500m ski

6 sandbag cleans over the yoke @ 150#

*Rest 3 min

61:32 – long but was able to keep it cyclical. Rounds around 12:00. Data dump below.

Day 78 11/26/19

Day score 7: Not that sore just feeling some fatigue from yesterday’s training.

11/26

DU Skill:

Speed ladder continuous:

20 seconds speed steps

10 seconds right foot jumps

10 seconds left foot jumps

40 seconds speed

20 sec right foot jumps

60 seconds speed

30 sec right foot jumps

30 sec left foot jumps

Rest 60 seconds

This went okay. Lots of tripping. Right calf is so much stronger than my left. I could barely jump on the left one. Speed steps got a lot better by third set.

15 min HSW practice

A. AMRAP-2 hip driven ring-turnovers x3, rest as needed

These were better this week but my swing coming off the first of each set is wonky. I’m like coming too forward and then am in front of the rings when I go to pull.

*keep focusing on hips rising higher than knees

**https://youtu.be/zOTO1YJBWFg

B1. AMRAP-1 false grip ring pullups x4, rest 90 sec

8, 7, 7, 8

B2. Accumulate 5 S.HSPU x4, rest 90 sec

Still were hard today, had to break into singles.

C3. 10 band-resisted pendlay rows x4, rest 90 sec

*focus on scap initiation

135

C4. 6 2-DB shoulder press + 50ft OH walk x4, rest 90 sec

50#

Shoulder/ OH movement flow:

Bike 6 min @ 150 watts, nasal breathing only

A1 – Tall kneeling KB halos with rib cage tucked down x 6/direction

*https://www.youtube.com/watch?v=JOekPI9w638

A2 – Supinated grip empty bar overhead presses x 6, slow tempo, full breath cycle overhead

A3 – Half kneeling hip flexor stretch x 30 sec/side (active glute squeeze on down knee, rib cage down, include some rotational twists and overhead side reaches from this position), rest as needed x 4 sets

B1 – 1-arm alternating KB sots press with heels elevated x 4-5/side, rest 90 sec

B2 – Thoracic extensions and rotations from swiss ball support (sternum) x 3 (1 rep = flexion -> extension -> rotate 90 degrees/side -> flexion), rest 90 sec x 4 sets

*https://youtu.be/lw6N97vrDeY

**video does not show rotations

10 min steady movement through this series

Supine grip beat swings on pullup bar x 8-10 sec

KB screwdrivers from supine x 3/position/side

*make sure movement starts w/ scap: https://youtu.be/wu6F72KwiLU

Seal pose, 2 x 10-15 sec, give yourself a double chin and long neck to force extension through t spine

Banded bird dogs x 5/side, neutral spine and chin

*https://youtu.be/J7ph4iVY8iA

Bike 6 min @ 150 watts, nasal breathing only

10 min steady movement through this series

Alternating sky reaches from squat x 5/side (https://youtu.be/lbozu0DPcYI?t=42s)

Plate squat flow x 3 slow reps (https://www.youtube.com/watch?v=dsfrOzpFGB0)

Butterfly Chest to bar drill on rings x 5-6 reps accumulated (this is the setup, but i want you to do this slower and with a longer body line throughout, goal will be actively pulling yourself through the circular motion while maintaining tension through long body line – https://www.youtube.com/watch?v=wViDqga6lls)

Ice cream makers on pullup bar x 5-6 (do these tucked if needed for more control of motion, extended if able)

Bike 6 min @ 150 watts, nasal breathing only

Day 77 11/25/19

Day score 9: Feeling great today. Nice and rested.

11/25

5-8 BS @ 3111 x3, rest as needed

*at heavy 10 weight

315 – these felt good. Last two reps always felt like I was sucking for air lol tempo made it pretty tough.

5-8 DL @ 3111 x3, rest as needed

*at heavy 10 weight

345 – no issues here, tempo was also tough on the last couple reps of each set.

Alt. EMOM 12 min:

-15-20 WB @ 20#

-30ft 2-DB FR walking lunge

Increased wall ball reps each round by 1. Felt really good moving through this piece.

Alt. EMOM 12:

-6-8 2-DB box step overs @ 50# ea/24″

-12 1-arm DB OHS (6 ea) @ 50#

All but one set were at 8 step overs (tripped and almost fell on one lol so I called that one at 6.). Started to be tough with 5:00 left but felt better than last week.

4RFT @ 80-85% effort- goal is to sustain pace

500m run

700m row

50 cal echo bike

*3 min rest between rounds

Can’t believe I was able to do this workout to be honest. I don’t think I’ve ever held 85% effort this long so this is a small victory for me. No issues with calves on the air runner. Bike was hardest part. Splits below

Video of me running

Day 76 11/23/19

Day score 8: Some minor glute soreness but overall fine. A little tired.

11/23

10-15 min HSW practice

Had more confidence going up into the walk but did eventually fall onto my face pretty hard. Subconsciously couldn’t kick up well enough to continue after that lol.

TTT TD

*TBA

(partner workout)

tttTD22

We got into the 3rd round of the 2nd rounds of 4. For me the hardest part were the double hang cleans, my grip was toast!

2 mile run @ comfortable effort

Got frustrated today because I felt so good running aerobically but my calves got so uncomfortably pumped up that I had to slow down a few times. Running technique might be something to work on in person January?

Shoulder/ OH movement flow:

Bike 6 min @ 150 watts, nasal breathing only

A1 – Tall kneeling KB halos with rib cage tucked down x 6/direction

*https://www.youtube.com/watch?v=JOekPI9w638

A2 – Supinated grip empty bar overhead presses x 6, slow tempo, full breath cycle overhead

B1 – 1-arm alternating KB sots press with heels elevated x 4-5/side, rest 90 sec

B2 – Thoracic extensions and rotations from swiss ball support (sternum) x 3 (1 rep = flexion -> extension -> rotate 90 degrees/side -> flexion), rest 90 sec x 4 sets

*https://youtu.be/lw6N97vrDeY

**video does not show rotations

10 min steady movement through this series

Supine grip beat swings on pullup bar x 8-10 sec

KB screwdrivers from supine x 3/position/side

*make sure movement starts w/ scap: https://youtu.be/wu6F72KwiLU

Seal pose, 2 x 10-15 sec, give yourself a double chin and long neck to force extension through t spine

Banded bird dogs x 5/side, neutral spine and chin

*https://youtu.be/J7ph4iVY8iA

Bike 6 min @ 150 watts, nasal breathing only

10 min steady movement through this series

Alternating sky reaches from squat x 5/side (https://youtu.be/lbozu0DPcYI?t=42s)

Plate squat flow x 3 slow reps (https://www.youtube.com/watch?v=dsfrOzpFGB0)

Ice cream makers on pullup bar x 5-6 (do these tucked if needed for more control of motion, extended if able)

Bike 6 min @ 150 watts, nasal breathing

Day 75 11/22/19

11/22

3 squat snatch @ 75% x4, rest 3 min

*not TNG but re-set quickly

75kg – these felt smooth today and super easy

3 squat cleans @ 70% x4, rest 3 min

*not TNG but re-set quickly

90kg- also felt super easy

A1. 10 2-DB bench press x3, rest 60 sec

55#

A2. 30-45 sec wall-facing HS hold x3, rest 60 sec

B1. 50ft OH yoke carry x3, rest 60 sec

*add load by feel

B2. AMRAP-2 pike HSPU (toes on box) to 1″ deficit x3, rest 60 sec

10,11,11 – 45# plates

2 rounds:

1k ski @ crusie effort

25 TTB

*Rest 3 min

2 rounds:

1k ski @ cruise effort

20 burpees to 6″ target

28:11 – Burpees were hardest part. Pushed the second set and was able to faster than I thought I could. T2B were fine just a little grippy from the throwdown earlier.

Day 74 11/20/19

Day score: 5 – Much more energized today but still really sore. Hips area is really sore, not sure what I did but definitely not 100% today.

11/20

Build to a heavy 3 FS @ 32X1

265#

A1. 10 2-DB RDLs x3, rest 60 sec

100#

A2. 6 2-DB RFE split squats ea x3, rest 60 sec

50#

B1. 10 cyclist squats x3, rest as needed

185 – felt good, felt these a little in my calves

B2. 6 kneeling isometric hip flexor w/ knee extension ea. x3, rest as needed

*https://youtu.be/Tl3yLlPmkaw

200m Assault runner x10, Rest 1:1

*strong but sustianable effort

Averaged :50-:55s with one or two 1:00 and one :43s. Last five rounds were hard and the last two I felt like my legs weren’t going to be able to keep up with what my head was telling them to do if that makes sense lol. But I enjoyed this.

3 rounds:

*cyclical @ 70-75% effort.

500m row

1 legless rope climb from seated

*strict- climb up and down with control. Only go as far up as you know you can control down

500m ski

100ft sandbag bearhug carry @ 150#

500m row

2 rope climbs w/ legs

500m ski

6 sandbag cleans over the yoke @ 150#

*Rest 3 min

15:01, 14:35, 14:47 – The legless did not go so well. Because of the soreness I like couldn’t get my legs to stay static as I tried to climb up. Everything else was alright except I thought I was going higher on the rope than I was on the regular climbs lol. Row pace was 1:50-1:53

Day 73 11/19/19

Day score: 2 – Really sore this morning in my lower back and hips and parts of my quads lol. Pretty wrecked. Very tired. Not sure why my recovery was so poor today.

11/19

15 min HSW practice

A. AMRAP-2 hip driven ring-turnovers x3, rest as needed

Really struggled with these today. I was actually only able to get one total. I think it’s an off day because everything kinda feels like shit.

*keep focusing on hips rising higher than knees

**https://youtu.be/zOTO1YJBWFg

B1. AMRAP-1 false grip ring pullups x4, rest 90 sec

8-5-7-5

B2. Accumulate 7 S.HSPU x4, rest 90 sec

Took me about 25:00 to get through these. No super pleased with how weak they felt but that seems to be today’s trend.

C3. 10 band-resisted pendlay rows x4, rest 90 sec

*focus on scap initiation

135

C4. 6 2-DB shoulder press + 50ft OH walk x4, rest 90 sec

50# – Last set was tough on the walk

15 min DU practice

Jump rope was hitting me in the head and wrapping around my right wrist. Not sure what hell is going on with these right now but definitely regressing. Got two or three decent sets of like 15.

Shoulder/ OH movement flow:

Bike 6 min @ 150 watts, nasal breathing only

A1 – Tall kneeling KB halos with rib cage tucked down x 6/direction

*https://www.youtube.com/watch?v=JOekPI9w638

A2 – Supinated grip empty bar overhead presses x 6, slow tempo, full breath cycle overhead

B1 – 1-arm alternating KB sots press with heels elevated x 4-5/side, rest 90 sec

B2 – Thoracic extensions and rotations from swiss ball support (sternum) x 3 (1 rep = flexion -> extension -> rotate 90 degrees/side -> flexion), rest 90 sec x 4 sets

*https://youtu.be/lw6N97vrDeY

**video does not show rotations

10 min steady movement through this series

Supine grip beat swings on pullup bar x 8-10 sec

KB screwdrivers from supine x 3/position/side

*make sure movement starts w/ scap: https://youtu.be/wu6F72KwiLU

Seal pose, 2 x 10-15 sec, give yourself a double chin and long neck to force extension through t spine

Banded bird dogs x 5/side, neutral spine and chin

*https://youtu.be/J7ph4iVY8iA

Bike 6 min @ 150 watts, nasal breathing only

10 min steady movement through this series

Alternating sky reaches from squat x 5/side (https://youtu.be/lbozu0DPcYI?t=42s)

Plate squat flow x 3 slow reps (https://www.youtube.com/watch?v=dsfrOzpFGB0)

Ice cream makers on pullup bar x 5-6 (do these tucked if needed for more control of motion, extended if able)

Bike 6 min @ 150 watts, nasal breathing only

This was a nice long & fun session. It was nice to learn new things. Some of the supinated stuff felt weird on my wrists at first but got better after a set or two. Ice cream makers are hard!

Day 72 11/18/19

Day score 9: Feel really rested from the weekend. No stiffness feeling great.

11/18

Build to a heavy 10 BS

*2 attempts max

325 for 9 – just came forward a bit and lost position, 315 for 10

Build to a heavy 10 DL

*2 attempts max

345 – felt really good. I probably could’ve gone higher but I already used up my attempts.

Alt. EMOM 10 min:

-15-20 WB @ 20#

-30ft 2-DB FR walking lunge

Stuck with 20 4/5 rounds. Middle round just caught the ball weird.

Alt. EMOM 10:

-6-8 2-DB box step overs @ 50# ea/24″

-12 1-arm DB OHS (6 ea) @ 50#

This one got hard but I stuck with 8 the whole way. These get me working hard pretty fast.

5RFT @ 80-85% effort- goal is to sustain pace

400m run

600m row

40 cal echo bike

*2 min rest between rounds

7:33, 7:44, 7:47, 7:59, 7:51

Last two rounds were tough but was able to hold on!

Day 71 11/16/19

Day score 7: Feeling good, a little stuffed up. Lower back is really sore from the DB snatches yesterday. Biceps too.

11/16

Iceland Qualifier TBA

**make sure you’re getting nutrition in before this piece

45-60 min @ 140-155BPM

15-20 min row

15-20 min ski

15-20 min bike

*goal here is to keep building your aerobic base throughout the Open- if your paces are slower one week compared to the other- that’s fine. Just keep moving for the time period.

Did this all on a LifeFitness bike today (only option I had). Quad burn was real. I respect those cycle classes a bit more now. First little segment was just figuring out the bike and how to make it challenging enough to get my HR up.